BioFeedback means how you feel on your training program and meal plan.
This is just as important as hard data, since it enables you to:
- Select exercises that feel good and stimulate the right muscles.
- Prevent injuries.
- Feel better on a daily basis as a result of eating your meals at the right time and in the right amounts.
- And much more…
Below, I will give you quick breakdown of how to track BioFeedback for training and diet.
BioFeedback For Training:
It’s great to note down the following during your training sessions:
- On a scale from 1-10, how fresh, energised and recovered do you feel to train hard?
- What muscles do you feel working during various exercises?
- Do any exercises cause joint pain?
You can write this down in a note app or a physical note book between your sets so you won’t spend additional time doing it.
And after your training session, I highly recommend you make regular notes on how energised you are.
Your training sessions are supposed to strengthen your body, not break it down.
If you’re feeling fatigued, tired and you suddenly have to sleep 10-11 hours instead of 8, it means you are going too hard at it. (Going hard at it can be good for limited amounts of time for advanced lifters who wanna take their physique to the next level but it’s not recommended for those of you with busy lifestyles and a lot of responsibilities since it will drain your energy).
BioFeedback For Diet:
At the end of each day, I recommend that you take out 5 minutes to note down the following:
- Do you feel hungry at certain times of the day?
- Do you feel strong cravings towards a certain macronutrient such as carbs, or sugar?
- Do you feel heavy after eating certain foods?
- Do you feel your muscles are depleted and flat? (This could be due to not eating enough carbs).
These notes will over time enable you to optimise your diet and thereby get more out of each day.
For example, if you consistently feel heavy after eating a big breakfast, but then you feel hungry before going to bed, you can allocate some of your breakfast food intake to your dinner instead!
Over time this will increase your energy levels and daily output big time.
- Feeling strong going into each training session. (You will experience muscular soreness in the beginning as you start doing new exercises and that’s fine. However, if you feel weak going into your training sessions after the initial 14 days, it’s time to make a change).
- Feeling light. (Eating foods you digest well and that cause no gassiness, bloating or constipation).
- Feeling energised throughout the day.
- Feeling the right muscles working during exercises.
- Excessive hunger. (Although some degree of being hungry is necessary to shred fat. The rule of thumb is that it’s OK to be SLIGHTLY hungry for say 4-6 hours of the day. If you always feel hungry, or like you’re missing something in your eating plan, even after eating one of your meals, it’s time for a change.)
- Joint pain after doing an exercise. (If you experience any kind of sharp pain in your ankles, neck, shoulders, elbows, wrists, knees or hips right after doing an exercise, stop the exercise immediately and tell me about it so I can find a replacement exercise that fits your unique body-type).
- Low energy levels. (Can be caused if your diet is deficient in something or if you’re training too hard).
- Constipation, gassiness and bloating. (Signs your diet isn’t structured properly for your unique body-type).