#201 - Simple Habits That Can Yield Massive Returns

This episode dives into small and simple habits that you can put in place that stack up and improve your results when it comes to fat loss, muscle growth, and your feelings of well-being on a daily basis.Links & Resources:📘 FREE Optimising Nutrition Guide: https://coachedbycharlie.squarespace.com/optimal-nutrition-guide📸 My Instagram:https://www.instagram.com/charliejcuthbert/🎙️ Podcast Instagram: https://www.instagram.com/theimprovementpodcast/📝 Online Coaching Application:https://forms.gle/3Fne4dTF3HuoXWXi6🔗 Where Else To Find Me:https://linktr.ee/CharlieCuthbertTimestamps ⏱️0:00 Introduction1:22 Set a caffeine curfew3:46 Eat more fruit and vegetables8:13 Manage your light exposure11:31 Reduce your phone use13:48 Keep carbohydrates in your pre-workout meal15:15 Salt your meals16:15 Logbook your lifts17:02 Standardise your training time17:46 Keep tempting foods out of sight18:38 Do one weekly food shop19:14 Schedule your meal preparation21:15 Make good habits easier to perform22:03

This episode dives into exactly what I'd do if I for me or my clients, we're struggling to lose weight.Including everything from whether you should spend time on maintenance, where you may be going wrong with your calorie tracking and whether you're eating as few calories as you think you need to.Links & Resources:📘 FREE Optimising Nutrition Guide: https://coachedbycharlie.squarespace.com/optimal-nutrition-guide📸 My Instagram:https://www.instagram.com/charliejcuthbert/🎙️ Podcast Instagram: https://www.instagram.com/theimprovementpodcast/📝 Online Coaching Application:https://forms.gle/3Fne4dTF3HuoXWXi6🔗 Where Else To Find Me:https://linktr.ee/CharlieCuthbertTimestamps ⏱️0:00 Introduction0:28 Understanding the calorie deficit1:34 Audit your calorie-tracking accuracy4:27 Keep your foods and meals consistent8:35 Limit and manage meals out11:50 Manage your weekends properly12:50 You may need fewer calories than expected14:46 Weigh yourself regularly and use averages15:54 Use more than scale weight to assess progress16:08 Keep your steps, activity and cardio consistent17:53 Keep your macronutrients and fibre consistent19:27 Weigh variable-sized foods individually

This episode features a Q&A going over several topics including:If I use or recommend fitness trackersIf I recommend counting trace sources of proteinThe hardest part of post-showWho I look up to in bodybuilding and the fitness industryHow to set up the leg press to bias your quads effectivelyAs always, any support is massively appreciated!Links & Resources:📘 FREE Optimising Nutrition Guide: https://coachedbycharlie.squarespace.com/optimal-nutrition-guide📸 My Instagram: https://www.instagram.com/charliejcuthbert/🎙️ Podcast Instagram: https://www.instagram.com/theimprovementpodcast/📝 Online Coaching Application: https://forms.gle/3Fne4dTF3HuoXWXi6🔗 Where Else To Find Me: https://linktr.ee/CharlieCuthbert0:00 Intro 0:15 Do I recommend fitness trackers? 0:59 More data is only useful if it is actionable 2:06 Using wearables for sleep accountability 2:40 When fitness trackers can do more harm than good 3:12 Sleep pressure and wearable anxiety 4:18 More data does not mean better results 5:01 Protein intake recommendations 8:14 Do I count trace sources of protein? 11:55 The hardest part of post-show 14:52 Treat post-show like the diet itself 16:57 My bodybuilding idols

Motivation and willpower are infinite resources. As a result, we want to make our diet and other variables as easy as possible to stick to. This video jumps into how to do exactly that. 🎯 FREE Optimising Nutrition Guide: https://coachedbycharlie.squarespace.com/optimal-nutrition-guide 📲 Follow me on Instagram: https://www.instagram.com/charliejcuthbert/ 💻 Apply for Online Coaching: https://forms.gle/3Fne4dTF3HuoXWXi6 🌐 All My Links: https://linktr.ee/CharlieCuthbert

For those that struggle with calorie tracking adherence, this episode goes over how you can make it convenient, sustainable and as easy to stick to as possible. It touches on the benefit of meal prepping, different features you can utilise with the tracking apps, logging food ahead of schedule to ensure it gets done and more. 🎯 FREE Optimising Nutrition Guide: https://coachedbycharlie.squarespace.com/optimal-nutrition-guide 📲 Follow me on Instagram: https://www.instagram.com/charliejcuthbert/ 💻 Apply for Online Coaching: https://forms.gle/3Fne4dTF3HuoXWXi6 🌐 All My Links: https://linktr.ee/CharlieCuthbert

This episode goes through what you should consider if you're looking to compete in bodybuilding.The idea of stepping on stage can seem glamorous and exciting, but you also want to think about:How much experience you haveYour overall lifestyleStressFinancesIf you've got the right support network around youIf it's the right time as a wholeIf you're thinking about competing in the future, this is definitely worth a listen.Links & Resources:📘 FREE Optimising Nutrition Guide: https://coachedbycharlie.squarespace.com/optimal-nutrition-guide📸 My Instagram:https://www.instagram.com/charliejcuthbert/🎙️ Podcast Instagram: https://www.instagram.com/theimprovementpodcast/📝 Online Coaching Application:https://forms.gle/3Fne4dTF3HuoXWXi6🔗 Where Else To Find Me:https://linktr.ee/CharlieCuthbert

This video discusses habits and practices you can put in place to ensure you have predictable performance every time you step in the gym. Leading to making more progress and reaching your goals at a faster pace.🎯 FREE Optimising Nutrition Guide: https://coachedbycharlie.squarespace.com/optimal-nutrition-guide 📲 Follow me on Instagram: https://www.instagram.com/charliejcuthbert/ 💻 Apply for Online Coaching: https://forms.gle/3Fne4dTF3HuoXWXi6 🌐 All My Links: https://linktr.ee/CharlieCuthbert

This episode dives into why people usually don't need more information in order to reach their fitness goals, but instead better systems, habits, and practises. Additionally, it goes over what variables matter most and what doesn't matter in the grand scheme of things to move the needle towards your fitness goals. Why you shouldn't just keep chasing more information. Links & Resources: 📘 FREE Optimising Nutrition Guide: https://coachedbycharlie.squarespace.com/optimal-nutrition-guide 📸 My Instagram: https://www.instagram.com/charliejcuthbert/ 🎙️ Podcast Instagram: https://www.instagram.com/theimprovementpodcast/ 📝 Online Coaching Application: https://forms.gle/3Fne4dTF3HuoXWXi6 🔗 Where Else To Find Me: https://linktr.ee/CharlieCuthbert

If you track for a couple of weeks then fall off, this is why.It’s not a discipline issue, it’s how you’re approaching calorie tracking.In this episode, I break down why people struggle to stay consistent with tracking and how to make it simple, sustainable, and something you can actually stick to.Links & Resources:📘 FREE Optimising Nutrition Guide: https://coachedbycharlie.squarespace.com/optimal-nutrition-guide📸 My Instagram:https://www.instagram.com/charliejcuthbert/🎙️ Podcast Instagram: https://www.instagram.com/theimprovementpodcast/📝 Online Coaching Application:https://forms.gle/3Fne4dTF3HuoXWXi6🔗 Where Else To Find Me:https://linktr.ee/CharlieCuthbert⏱️ Timestamps:00:00 – Intro & Why Fat Loss Fails 00:40 – All-Or-Nothing Mindset (Why You Fall Off) 02:30 – Making Tracking Too Hard (Simplify It) 04:30 – No Structure = No Consistency 06:30 – Weekends Ruin Progress 08:30 – Hunger & Food Choices 10:30 – No Results = Lose Motivation 12:30 – No Accountability 14:30 – How to Actually Stick to Tracking 15:30 – Outro

This episode breaks down how to stay adaptable with your training so you can still get an effective workout in a busy gym environment. Including how to think on your feet, adjust the plan and what the best way to do so is.Please note: All information provided is for educational and entertainment purposes only.Links & Resources📘 FREE Optimising Nutrition Guide: https://coachedbycharlie.squarespace.com/optimal-nutrition-guide📸 My Instagram: https://www.instagram.com/charliejcuthbert/🎙️ Podcast Instagram: https://www.instagram.com/theimprovementpodcast/📝 Online Coaching Application: https://forms.gle/3Fne4dTF3HuoXWXi6🔗 Where Else To Find Me: https://linktr.ee/CharlieCuthbert⏱️ Timestamps0:00 – Intro 0:30 – Why busy gyms aren’t a problem 1:30 – Importance of having a plan 2:30 – Exercise flexibility (don’t rely on one machine) 3:30 – Controlling intensity & effort 4:30 – Working in with others (gym etiquette) 5:30 – Using supersets effectively 6:30 – Avoiding peak gym times 8:30 – Choosing the right gym / environment 9:30 – Tailoring your program to available equipment 11:00 – Adjusting exercise order intelligently 13:00 – Don’t lose intensity when adapting 14:30 – Smart superset examples 15:30 – Choosing better exercise variations (cables, DBs, barbells) 16:30 – Structuring a busy-gym-friendly workout 17:30 – Final recap (key takeaways) 18:00 – Outro