When it comes to changing your body composition, nutrition is the biggest lever to pull. Exercise, sleep, and other factors are important, but nutrition is our most powerful tool for reducing, maintaining, or increasing body weight.
The weekend can be a challenging time to stay focused on nutrition habits. Most of us get time to relax a little and step away from the structure of the week, but this shift in routine can often bring challenges.
Whether it’s eating at different times, eating out or making more relaxed food choices, the lack of structure can easily throw us off course.
Some Maths
To see physical change, we often encourage members to aim for around 80% consistency with their chosen habits. That’s usually enough to shift direction, feel better, and start seeing results.
But physical transformation is more intensive. It’s about operating at 90–95% consistency—the same habits, just executed with more focus, more intention, and less room for compromise. It’s a sprint phase: a concentrated period of discipline designed to command results.
Since nutrition is our most powerful tool, let’s break down what this looks like in real terms.
80% Consistency – Change
Continuing the same thought…
3 meals a day. 7 days in a week. 21 meals in a week.
When we are seeking transformation, we’d like 90–95% of those meals to be aligned with our goals. That is 19 meals, leaving only 2 meals.
Why This Matters
If you can maintain structure over the weekend, you’ll be shocked at how quickly progress happens. It’s not about being perfect, but about striking a balance—one that keeps you moving forward while still enjoying your downtime.