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Episode 111 – AV & Big Ben Mulla: Maximising Your Investment Phase
11 December, 2019
Episode 110 – Manmeet Chowdhry: Understanding The Power Of Universal Laws To Transform Your Life
05 December, 2019

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On this week's episode of #RNTFitnessRadio, and today we are joined by fellow coach and new dad, Big Man Ben Mulla, where we talk all about his dad bod elimination strategies, and then all about the ins and outs of a productive Investment Phase. At the start of the Investment Phase you have two choices that fall along a continuum of muscle building and lifestyle solutions. For most, you’ll fall somewhere in the middle as you want to learn how to be in great shape year round while also building some muscle. Today’s episode is all about those of you who want to use the Investment Phase to build as much muscle as possible. This phase is all about creating your ideal physique and version 2.0, so if you’ve got plans for an upgrade in 2020, you won’t want to miss this episode. ⁣
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To listen, search ‘RNT Fitness Radio’ across all platforms, or listen directly on the website here:⁣
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https://www.rntfitness.co.uk/episode-111-av-big-ben-mulla/⁣
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Timestamps: ⁣
1.15 – Before and after being a dad ⁣
7.50 – Full body training for men and women⁣
9.49 – Choices in investment phase⁣
11.37 – Why is building muscle important? ⁣
12.36 – Timeframe of muscle building ⁣
14.51 – Going through a fluffy period ⁣
19.02 – Rate of gaining muscle mass⁣
22.10 – How to stay motivated during a bulk ⁣
25.01 – How to develop a mindset towards training hard ⁣
26.33 – The importance of training videos ⁣
32.39 – Hydration and performance ⁣
38.00 – Deloads – when are they necessary? ⁣
40.30 – How to recover? ⁣
42.22 – Mulla’s stress reduction techniques ⁣
47.29 – Sleep or steps? ⁣
48.19 – Steps and cardio in a muscle building phase⁣
51.42 – Appetite tips ⁣
55.59 – Is there such thing as a hard gainer? ⁣
1.06.16 – Q&As⁣

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The Importance Of Micronutrition:⁣
Tracking calories and macronutrients (protein, carbohydrates and fats) to some extent will always be the most important factor in any successful fat loss endeavour meaning that how much you eat has more of an impact on your body composition than what you eat. There are numerous cases of this as we see people who embark on all sorts of diets with the most recent one being a man who lived off KFC for an entire fortnight and lost weight. Also, just losing weight regardless of diet quality in and of itself can improve many health markers as measured by bloodwork. ⁣
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The thing is though, just because you can do something that works in the short term doesn’t mean it should be something you do for your entire life, especially if long term health and weight maintenance is your goal. Just worrying about calories and macros will get many people the fat loss goal they want, but taking care of your micronutrition is how you keep that fat off.⁣
When your diet contains foods with very high nutritional value such as vegetables, fruits, lean meats, dairy, pulses, potatoes, beans, nuts and seeds everything in your energy production “machinery” just functions so much more efficiently as every enzymatic step contains some mineral, vitamin and other co factor to keep that system going and if you’re deficient in something you’re more than likely not capitalising on what your body can do for you. ⁣
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Another huge benefit of eating a micronutrient rich diet will also help regulate your appetite and satiety signals which in turn, will cause you to eat less over time meaning it will be much easier for you to sustain your weight without really trying too much. ⁣
So how do you know you’re hitting all of your micronutrient targets? You can simply log your foods into www.cronometer.com and it will show you roughly how much of each vitamin and mineral you are consuming on a day to day basis and then you can take action steps to get them up to scratch. ⁣
Once you have mastered your calories and macros, optimising those calories and macros will be the next step in your journey and will be the key to long term maintenance.

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Where are you on the Investment continuum?⁣
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The first question to ask yourself at the start of an Investment phase is ‘what do you want?’⁣
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Having come a long way from the start of your journey, it’s important to spend time thinking about how you plan to upgrade yourself to 2.0.⁣
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There’s typically two ways to approach this that falls on a continuum:⁣
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1) The Lifestyle Solution⁣
This is about refining and continuing to build your structure, strategy and systems so that you can stay in shape year round. It’s learning how to ‘maintain easier’, which is a goal in itself, and requires a big shift in behaviour patterns, identity and mindset.⁣
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2) The Muscle Builder⁣
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This is all about making drastic improvements to your physique through setting personal records on the food plate and in the weight room, embracing some extra ‘fluff’ in the process, and laying down a bigger foundation.⁣
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If you’ve hit your Checkpoint and navigated through Consolidation, it’s likely you can resonate with both. Both are inevitably linked and feed off each other, and the majority of you will find yourself in the middle. You want to make improvements to your physique while also refining your lifestyle solutions. ⁣
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How you fall on this continuum will depend on your psychology, background and long-term goal.⁣
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To read examples of how these factors may determine your Investment Phase strategy, check out the article linked in our below and be sure to check out today’s podcast of #RNTFitnessRadio, which is all about this phase!⁣
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https://www.rntfitness.co.uk/investment-phase/⁣

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Today’s #TransformationTuesday goes out to Anand, all the way out in Nairobi, who over the course of the first 22 weeks of his journey, has dropped a little under 15kg to get into the shape of his life and be well on his way to achieving the physique he’d always wanted!⁣
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Anand had been training since he was a kid but has never been able to achieve the goals he’d set himself. Following a lot of magazine bodybuilding programmes, and falling guilty to the dreaded shiny objects, the biggest change for Anand was having a personalised blueprint for him with high levels of accountability.⁣
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Since beginning his RNT Journey, Anand has soaked up all the coaching and mentorship, remained a dedicated student, and has been hungry to achieve the results he’d always wanted.⁣
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His first Transformation Checkpoint was due to be reached at the 16 week mark for a holiday he had planned, but an unfortunate injury threw a spanner in the works! 3 weeks after his trip and recovery, Anand fell deep into the Precision Dip, as he wasn’t able to regain the momentum he’d built up pre-trip; his diet was slacking, and began to contemplate calling his fat loss phase to an early close.⁣
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When discussing this with his RNT Coach Elliot, he was told that they ‘hadn’t come this far, to just come this far!’ With the switch flipped, Anand went into the Grind to get to his goal weight of 69kg and into the shape of his life. Checkpoint accomplished.⁣
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After a solid Consolidation phase, Anand is now deep into an Investment phase where he aims to add more size to his frame before revealing a bigger and leaner Anand 2.0 in 2021!⁣

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How to stay healthy on your flight part 3: If you haven’t seen our first two tips for staying at your healthiest during your next trip, then please revisit the last couple of posts! In part three we’ll give you another major tip for your next flight... Utilise ear plugs and eye masks - Overnight flight? It’s already bad enough that you’ll be sleeping up right or semi upright depending on how far the seat goes back along with all the other joys of sleeping in a small cabin along with many others!
The above is already going to make it tough to get some rest... As is the noise and the lights from screens and devices around you! To put this into context, whilst the plane is at cruising altitudes the noise can remain at 85 dB, if you are to be exposed to 90dB+ for longer than 8 hours per day it could lead to permanent hearing damage.... This is undoubtedly going to trigger your bodies stress response and for good reason! Utilise ear plugs, noice cancelling headphones throughout the entirety of your flight, especially when trying to sleep! If you’ve ever looked into optimising your sleep or have read out articles about how to improve your sleep, you would’ve heard plenty about blue lights! Each seat on a plane is fitted with with a screen and if the passenger next to you falls asleep with it turned on, chances are it will remain this way until they wake! Each of these screens along with the phones, tablets, laptops, Bluetooth headphones, lights from the plane etc can wreak havoc on your ability to get good quality sleep. If you’ve heard about blue light blocking glasses then these will be your first go-to, if not then it’s essential that at least when you’re sleeping or not watching/reading anything, you wear an eye mask that will block out the blue lights and all of the lights around you!

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The Investment Phase…⁣
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Once you successfully consolidate, you’re in the unique position of testing yourself in a new capacity in the Investment Phase. ⁣
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This is where the real work begins in your Journey as you’re now able to drastically improve your physique while refining your lifestyle solutions.⁣
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A productive Investment phase will last a minimum of 12 months; it requires patience, short- and long-term goal setting, and a shift in behaviour, mindset and identity to define who you want version 2.0 to be.⁣
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It all starts with deciding where you want to be on the Investment Continuum, and then using the Investment Accelerators of lifestyle management, performance indicator targets, and health optimisation to take you there.⁣
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To learn how to successfully work through an Investment Phase, check out the article linked below today directly on the website below:⁣
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https://www.rntfitness.co.uk/investment-phase/⁣
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Stay tuned for this week’s podcast releasing on Wednesday, where RNT Coach Ben and AV go deep into all things Investment!⁣

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The A Team (minus a few!)⁣ 🏎
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We had a brilliant time last week at our RNT Xmas Party with a near 300 RNT’ers packing out a bar in Central London! The big highlight for us was reflecting on the strength of the team we’ve built here, the tight-knit improvement culture we have, and just how good some of their dance moves are when they get going! Everyone on this team has each other’s back, and we’ve yet to be on, or see anything remotely similar in our industry. It’s truly special. With 2019 winding down and 2020 coming into the horizon, we’re excited to see what we can all achieve together – with a team of high performers like we have at @rnt_fitness, we’re not going to put a limit on it!⁣

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A late #ScreenshotSaturday goes out to Amit, who dropped this into our @rnt_fitness Family group at the 16 week mark of his journey while being on the cusp of beginning the Grind to mark his first Checkpoint, which he’s just done yesterday with a photoshoot! We’re excited to see how Amit’s journey unravels; he’ll be coming on the podcast soon too to share some of his insights on the Process phase, his plans for the upcoming phases, and how the physical has acted as the vehicle for the greater good in his life. Great work Amit!

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