Andrea Rogers

wife. mom. trainer. heavy lifter.

[Andrea Rogers @AndiRogersFit]

-Maintaining through a holiday
-Gaining strength
-Maintaining good digestion
-Hitting your step goal
-Improving your relationship with food, more focus on enjoying family time
-Lowering stress

[Andrea Rogers @AndiRogersFit]

Sometimes (like Christmas week) it’s helpful to remember that there are a lot of ways to make progress, even when the overarching goal is fat loss

(Swipe >>>)

[Andrea Rogers @AndiRogersFit]

Signs you’re nearing (within 5-6 RIR) failure in a set:
-Rep slow down
-Ugly faces

NOT signs you’re nearing failure:
-Reaching the top of your rep range
-A set amount of time
-Burning/discomfort
-Boredom

[Andrea Rogers @AndiRogersFit]

For hypertrophy training, adding external stability in your movements helps increase output in your lift.

(Explained in comments 👇)

[Andrea Rogers @AndiRogersFit]

Instead of starting a diet in an emotional state because you don’t love how you look…

what if you made a year long plan for when you’ll diet, when you’ll build, and when you’ll maintain?

[Andrea Rogers @AndiRogersFit]

The fat loss phase makes you a smaller version of your current shape.

Building muscle changes your shape.

If you go through a build, you can then go through a fat loss phase and reveal the muscle you’ve built—you’ll most likely be a lot happier with the result.

[Andrea Rogers @AndiRogersFit]

Lifting with the intent to build muscle doesn’t mean getting the weight from point A to B.

Focusing on JUST strength (e.g. powerlifting) means get the weight from A to B as efficiently as possible.

Growing muscle requires sufficient *mechanical tension*

(More in comments…)

[Andrea Rogers @AndiRogersFit]

Level up your progress by utilizing:

-A food log for nutrition
-A log book for training

These give you objective data and accountability.

What gets measured gets managed.

[Andrea Rogers @AndiRogersFit]

Volitional failure=ending a set because you want to—it gets uncomfy

Mechanical failure=Your muscle decides you’re ending the set—you can’t physically move the weight any further

Which creates the kind of mechanical tension you need for hypertrophy?

(More in comments…)

[Andrea Rogers @AndiRogersFit]

There aren’t *that* many exercises that have all 4:

-A good SFR
-Fits you well
-Involves equipment you have access to
-Fits the strength curve you’re going for

…Which is yet another reason to stop changing up your workouts so often

[Andrea Rogers @AndiRogersFit]

Trying to make your deficit diet food as tasty as possible with all these “macro-friendly” concoctions is more likely to make your diet *harder* and therefore do the exact opposite of what you’re trying for.

[Andrea Rogers @AndiRogersFit]

If you are using the same weight week in and week out you’re not going to change your physique.

You have to give your body a reason to change.

[Andrea Rogers @AndiRogersFit]

If building muscle is your goal but you’re bored with hypertrophy training, you need to check your log book

(More info in the caption 👀 👇)

[Andrea Rogers @AndiRogersFit]

I’ll say this again…

Winging it doesn’t work consistently for anyone.

Regardless of what someone portrays. If they’re successful, they’ve planned to make it so.

[Andrea Rogers @AndiRogersFit]

TRACK AHEAD OF TIME

Just like scheduling your day, pre planning your food will ensure you hit your macros.

*Winging it does not consistently work for anyone*

If you’re also following the advice to have go to meals and meal prep this will take you under a minute to do.

[Andrea Rogers @AndiRogersFit]

SCHEDULE

Knowing what you’ll do through the day and when you’ll do it sets you up for success in your training, diet, work, and family life.

[Andrea Rogers @AndiRogersFit]

STEPS

Get ahead of the day by getting some steps in early. Things come up later in the day that will give you an excuse to not reach your goal.

[Andrea Rogers @AndiRogersFit]

GO TO MEALS

Spend some time coming up with meals you can put on repeat. These meals should meet this criteria:

-hits your macros
-not too hard to prep
-tastes good
note: “good” doesn’t have to mean best-ever
-digests we’ll and makes you feel good

[Andrea Rogers @AndiRogersFit]

MEAL PREP

Spend an hour or so once or twice a week and you’ll save time and money all week AND make sure you hit your macro targets.

[Andrea Rogers @AndiRogersFit]

Spend a bit of time up front to gain big dividends later.

Examples >>>