IGnaciosports

08/08/2024

08/05/2024

Are you actually happy with how you look and feel?

Look, I get it. You're busy. You've got a job, maybe a family, and a million other things on your plate. But let's cut the BS for a second and ask ourselves a real question…

Are you genuinely satisfied with your body?

I'm not talking about having washboard abs or looking like a fitness model.

Maybe you're already putting in the work but not seeing the results you want...

Or maybe you're just aiming to feel confident when you look in the mirror…

Want to have the energy to keep up with your kids or crush it at work without feeling like you need a nap by 2 PM.

If you're not there yet, it's time to face facts. You're not getting any younger, and your body isn't getting any more forgiving.

But here's the thing - it's not too late to change the game, whether you're a beginner or looking to break through a plateau.

I've been where you are. Frustrated, and wondering if this is just what happens when you hit your 30s and 40s.

Spoiler alert: it's not. I've also been the guy busting his ass in the gym but still not seeing the gains I wanted.

Through years of trial and error (and believe me, there were plenty of errors), I've cracked the code on building a body that not only looks good but feels amazing - even as you're cruising past 30, 40, or beyond.

And it works whether you're just starting out or you're looking to take your fitness to the next level.

It's not about killing yourself in the gym for hours on end or surviving on chicken and broccoli.

It's about working smarter, not harder. Understanding your body, what it needs, and how to give it exactly that - no more, no less.

If you're tired of feeling "meh" about your body, or if you're frustrated with putting in work without seeing results, and you're ready to do something about it...

hit me up. No fluff, no false promises - just real, actionable strategies that work for real men with real lives, at any fitness level.

Your body's not getting any younger, but that doesn't mean it can't get better. The choice is yours. Are you ready to step up your game?

08/01/2024

With the right strategy you can eat anything you want and get results, the right information is the key to build a strong foundation.

07/18/2024

Ever wondered why building muscle seems so complicated when you're over 30?...

I used to feel the same way. In my 20s, I could eat whatever I wanted and still pack on muscle.

But as I hit 30, everything changed. Suddenly, my old methods weren't working, and I felt lost.

Have you ever felt confused about how to approach your fitness journey? I know I have.

For years, I dove deep into research, reading conflicting advice and scientific studies. It was overwhelming and often contradictory.

But through this journey, I learned some crucial lessons:

- Understanding the differences between hypertrophy and strength training, and their respective outcomes

- Creating a science-based strategy for workouts based on individual goals and lifestyle

- Recognizing that small, adaptable, and sustainable changes lead to progressions and big results over time

- Realizing that there are different levels of fitness, and your body is constantly evolving (or not, depending on how you're doing things!)

- The biggest revelation? Acknowledging that I didn't know enough

Here's what I've learned about progress and change in fitness:

- Each fitness level requires a different approach

- Your body's evolution depends entirely on your methods

- The most significant progress comes from admitting what you don't know

The key is understanding where you're at and finding balance within extremes:

I discovered that the sweet spot for muscle growth isn't about pushing yourself to the limit every single day.

It's about creating a science-based approach specific to your body that has the right balance between intensity and recovery. The secret lies in creating stimulus and then going home, not overkill.

What truly transformed my approach was understanding science and how things work:

Through testing and experimentation, I realized that science is just the foundation for personalizing my approach. I stopped doing compound movements and exercises that did nothing other than create injuries.

I understood that winging workouts, intensities, and relying on soreness only led to confusion in understanding my body's signals.

So, how can this benefit you?

- By embracing this personalized, science-based approach, you can:

- Stop wasting your efforts and see real results

- Experience consistent progress without burning out

- Build muscle efficiently

Understand and work with your body, not against it

Remember, your fitness journey is unique to you. It's about finding what works for your body and lifestyle, based on sound scientific principles and personal experimentation.

Are you ready to transform your approach to fitness?

06/28/2024

The Lifechanging Difference Between Training 'Just Because' and Training with Purpose

there's a world of difference between simply training "just because" and training with a clear sense of purpose….

The former may keep you busy, but the latter can completely change your life.

Training "just because" often leads to:

1. Inconsistent results: Without a specific goal or plan, your progress is likely to be sporadic and short-lived.
2. Lack of motivation: When you're not connected to a deeper purpose, it's easy to lose motivation and fall off track.
3. Increased risk of injury: Aimless training often involves jumping from one program to another, which can lead to poor form and a higher risk of injury.
4. Frustration and burnout: Without a clear sense of progress or achievement, you're more likely to become frustrated and burn out.

In contrast, training with purpose and investing in your body leads to:

1. Consistent, measurable progress: When you have a specific goal and a plan to achieve it, you can track your progress and make consistent gains over time.
2. Increased motivation and discipline: Connecting your training to a deeper sense of purpose, such as improving your health or setting a positive example for your family, can provide a powerful source of motivation and discipline.
3. Reduced risk of injury: By following a structured, progressive plan that prioritizes proper form and recovery, you can minimize the risk of injury and ensure long-term success.
4. Greater sense of accomplishment and fulfillment: As you work towards your goals and see the results of your efforts, you'll experience a profound sense of accomplishment and fulfillment that goes beyond just physical changes.

Stop spinning your wheels with aimless training. Download "The Over-30 Muscle-Building Blueprint" today and take the first step towards training with purpose, investing in your body, and experiencing the life-changing benefits of the Genetic Spark Method.

Download here https://getfitafter30.com/download-my-notes

06/26/2024

The Compound Effect

How Small Habits Lead to Massive Muscle Growth After 30...

When it comes to building muscle after 30, many men focus on the big things: the perfect training program, the most effective supplements, or the latest diet trend.

However, the real secret to long-term success lies in the power of small, consistent actions – the compound effect.

The compound effect is the principle that small, seemingly insignificant actions, when repeated consistently over time, can lead to massive results.

In the context of muscle building, this means that the small habits you cultivate daily – your training consistency, your nutrition choices, your recovery practices – are what ultimately determine your success.

Here are a few examples of how the compound effect can impact your muscle-building journey:

1. Consistency in training: Showing up to the gym and following a well-designed program consistently, even when you don't feel like it, can lead to significant muscle growth over time.

2. Progressive overload: Adding small amounts of weight, reps, or sets to your exercises each week may not seem like much, but over the course of months and years, these incremental improvements add up to substantial gains in strength and muscle mass.

3. Nutritional habits: Making small, sustainable changes to your diet, such as increasing your protein intake or choosing more nutrient-dense foods, can have a profound impact on your body composition when maintained over time.

4. Recovery practices: Prioritizing small, daily habits like getting enough sleep, managing stress, and staying hydrated can create an environment conducive to muscle growth and recovery, leading to better results in the long run.

The Genetic Spark Method is built on the principle of the compound effect. By focusing on simple, effective techniques like the Involuntary Exercise Speed Reduction Method and emphasizing the importance of consistency and progressive overload, this comprehensive approach helps you build muscle sustainably and efficiently.

Remember, success in muscle building after 30 isn't about perfection or overnight transformations. It's about committing to small, consistent actions that align with your goals and lifestyle.

To learn more about how you can harness the power of the compound effect in your muscle-building journey, download my free PDF guide, "The Over-30 Muscle-Building Blueprint." Inside, you'll discover:

- How small habits can lead to massive results in muscle growth
- The key principles of the Genetic Spark Method and how they leverage the compound effect
- Practical tips for creating sustainable habits in your training, nutrition, and recovery
- Success stories from men who have transformed their bodies by focusing on small, consistent actions

Download "The Over-30 Muscle-Building Blueprint" and take the first step towards building the muscle you've always wanted.

Download here https://getfitafter30.com/download-my-notes

06/24/2024

The Shift from Motivation to Purpose,

When it comes to building muscle after 30, there are two distinct approaches…

The old way, rooted in fleeting motivation, and the new way, based on a deep sense of purpose.

The old way is characterized by the "no pain, no gain" mentality, constantly switching training programs, and chasing after an ideal physique. The new way, however, focuses on investing in your body, creating a sustainable lifestyle, and connecting with your physical self.

The Old Way:
1. Relying on short-lived bursts of motivation
2. Constantly switching training programs and methods
3. Chasing after an ideal look rather than focusing on progression
4. Neglecting the importance of lifestyle alignment
5. Viewing exercise as a punishment rather than an investment

The New Way:
1. Cultivating a deep sense of purpose and connection with your body
2. Following a consistent, progressive training plan tailored to your goals
3. Focusing on creating a strong foundation for long-term progression
4. Aligning your fitness journey with your personal lifestyle
5. Treating exercise as an investment in your health, well-being, and quality of life

The Genetic Spark Method embodies the new way of building muscle after 30. It goes beyond just chasing a look and instead focuses on creating a sustainable, enjoyable lifestyle that supports your muscle-building goals.

By using the Involuntary Exercise Speed Reduction Method, a simple yet effective technique that maximizes mechanical tension, you can make consistent progress without relying on fleeting motivation.

But the Genetic Spark Method isn't just about one technique. It's a comprehensive approach that takes into account your unique genetic profile, lifestyle, and goals. By understanding how your body operates and responds to various stimuli, we can create a personalized plan that allows you to build muscle efficiently and effectively while still enjoying your favorite foods and activities.

Embrace the shift from motivation to purpose, and start building muscle in a way that truly resonates with your life.

To learn more about the Genetic Spark Method and how it can help you create a sustainable, enjoyable muscle-building lifestyle, download my free PDF guide, "The Over-30 Muscle-Building Blueprint." Inside, you'll discover:

- The key differences between the motivation-driven old way and the purpose-driven new way
- How the Involuntary Exercise Speed Reduction Method can help you maximize muscle growth
- The principles behind the Genetic Spark Method and how it can be tailored to your individual needs and lifestyle
- Success stories from men who have transformed their bodies and lives using the new way of muscle building

Make the shift from motivation to purpose today. Download "The Over-30 Muscle-Building Blueprint" and take the first step towards building the muscle you've always wanted.

Download here https://getfitafter30.com/download-my-notes

06/21/2024

The #1 Mistake Men Over 30 Make When Trying to Build Muscle

you might be making the same mistake I see countless others making….

jumping from one training method to another without taking the time to understand your body and how it responds.

I've been there myself. I've tried every training method under the sun, from giant sets to drop sets, pyramids to supersets, and everything in between. But it wasn't until I took a step back and focused on understanding my body that I started seeing real, lasting results.

The truth is, your body is unique. What works for someone else might not work for you. That's why it's crucial to take the time to experiment, observe, and listen to your body's feedback.

When I discovered the Involuntary Exercise Speed Reduction Method, I knew I was onto something special. This simple yet effective technique allowed me to maximize mechanical tension, the key driver of muscle growth, by strategically slowing down my repetitions as I fatigued. My body responded incredibly well to this method, and I started seeing results like never before.

But here's the thing: the Involuntary Exercise Speed Reduction Method is just one piece of the puzzle. To truly optimize your results, you need to understand how your body responds to different training variables, such as volume, frequency, and intensity. This is where the Genetic Spark Method comes in.

The Genetic Spark Method is a comprehensive approach to building muscle that takes into account your unique genetic profile, lifestyle, and goals.

By understanding how your body operates and responds to various stimuli, we can create a personalized plan that helps you build muscle efficiently and effectively.

So, if you're tired of spinning your wheels and not seeing the results you desire, I invite you to download my free PDF guide, "The Over-30 Muscle-Building Blueprint." Inside, you'll discover:

- The importance of understanding your unique body and how it responds to different training methods
- How the Involuntary Exercise Speed Reduction Method can help you maximize muscle growth
- The key principles of the Genetic Spark Method and how it can be tailored to your individual needs
- Real-life success stories from men who have transformed their bodies by focusing on understanding their unique physiology

Don't make the same mistake I did by jumping from one training method to another without taking the time to understand your body. Download "The Over-30 Muscle-Building Blueprint" today and take the first step towards building the muscle you desire.

Download here https://getfitafter30.com/download-my-notes

06/19/2024

The Secret to Enjoying Fitness and Achieving Your Dream Body
Do you struggle to stay motivated in your fitness journey?
Do you find yourself really trying but without seeing the results you desire? ....

I've been there, and I've discovered the secret to not only achieving your dream body but also falling in love with the process.

The key is progression, not perfection.

When you train with a purpose and focus on progression, every workout becomes an opportunity to challenge yourself and get one step closer to your goals. It's not about winning a competition or being perfect; it's about consistently making progress and enjoying the journey.

That's where the Genetic Spark Method comes in. With a simple technique to follow, a structured workout plan, and a clear goal in mind, you'll find yourself looking forward to each training session.

The Involuntary Exercise Speed Reduction Method, a core component of the Genetic Spark Method, allows you to create progressive overload easily, ensuring that you're always moving forward.

As you start to see your body respond and transform into the physique you've always wanted, something incredible happens: you fall in love with the process. You develop a deep sense of self-love and appreciation for your body and what it can do. Trust me, once you experience this feeling, you'll be hooked.

The Genetic Spark Method is designed to help you enjoy fitness while achieving incredible results. By focusing on progression and mastering a simple, effective technique, you'll be able to stay motivated, consistent, and excited about your fitness journey.

If you're ready to experience the joy of making progress and achieving your dream body, I invite you to download my free PDF guide, "The Genetic Spark Method." Inside, you'll discover:

- The science behind the Involuntary Exercise Speed Reduction Method
- How to create a workout plan focused on progression
- Tips for staying motivated and consistent in your fitness journey
- Real-life success stories from men who have transformed their bodies and mindset with the Genetic Spark Method

Don't settle for a fitness journey that feels like a chore. Download "The Over-30 Muscle-Building Blueprint" today and take the first step towards falling in love with the process and achieving the body of your dreams.

Click here : https://getfitafter30.com/download-my-notes

06/13/2024

The Secret to Building Muscle After 30

With This Simple Method…..

Are you over 30 and just want a method that works for building muscle?

I know the feeling. I've tried endless training methods and styles, from giant sets to drop sets, 15-15 training, pyramids, time under tension, supersets, eccentrics, and more. But after years of experimentation, I realized that the best way to do things is often the simplest.

The secret to building muscle after 30 lies in activating the correct fibers that promote growth. And that's exactly what the Involuntary Exercise Speed Reduction Method does.

As I started implementing this simple method, there was no going back to any other approach. The results have been incredible.

The secret lies in maximizing mechanical tension, the key driver of muscle growth, by strategically slowing down your repetitions as you fatigue.

This method forces your body to recruit more type II muscle fibers, also known as fast-twitch fibers, which have the greatest potential for growth.

Here's how it works:

1. Choose a weight that allows you to perform 8-13 repetitions with proper form.

2. Start your set with a controlled, moderate speed, focusing on maintaining proper technique.

3. As you progress through the set and fatigue sets in (rep 8), embrace the natural slowdown in your exercise speed.

4. Keep going until you reach a point where you can no longer complete a repetition with good form ( to rep 13).

By allowing your exercise speed to slow down involuntarily, you're placing a greater amount of mechanical tension on your muscles, triggering a powerful growth response.

The Benefits of the Genetic Spark Method

While the Involuntary Exercise Speed Reduction Method is a powerful tool for building muscle, it's just one piece of the puzzle.

The benefits of the Genetic Spark Method include:

1. Easy progressive overload: With the Involuntary Exercise Speed Reduction Method, you can easily create progressive overload, another primary objective for muscle growth.

2. Low-impact exercises: This method allows you to build muscle without putting excessive strain on your joints, making it ideal for men over 30.

3. Simplified training: Say goodbye to crazy, confusing methods that are hard to keep track of and constantly require learning new techniques.

4. Mastery of the basics: The Genetic Spark Method focuses on mastering the simple, basic, and most effective way to build muscle through the Involuntary Exercise Speed Reduction Method.

5. Personalized approach: The system takes into account your unique genetic profile, lifestyle, and goals to create a tailored plan that works for you.

6. Not having to spend hours, Just 1hr at the gym.

To learn more about the Genetic Spark Method and how it can help you transform your physique, I've created a free PDF guide, "The Over-30 Muscle-Building Blueprint.

Comment or DM "GENETIC SPARK"

06/11/2024

The Real Reason You're Not Building Muscle After 30

The real reason you're not seeing results is that you haven't created a personalized workout strategy that challenges your muscles to grow.

To effectively build muscle after 30, you need to:
- Select exercises that target specific muscle regions
- Optimize your training volume based on your goals
- Develop sustainable habits both in and out of the gym

But here's the truth: without understanding your unique body needs, genetics, and how your body operates, getting fit can feel impossible.
That's where I come in. I help you discover your uniqueness and create a personalized system for year-round results and progression.

My insight on building a great body? Once I achieved my own transformation, I realized that it was always about discovering your body. The physical changes are simply a reflection of that deeper understanding.

Stop struggling with generic workout plans and start building muscle efficiently and effectively after 30.
DM me today to learn how personalized coaching can help you uncover your body's unique needs and create a sustainable plan for the strong, muscular physique you deserve.

06/06/2024

As a 40-year-old natural lifter, training to failure is a crucial component of muscle growth.

However, the real key to success lies in truly understanding your own body and using that knowledge to create a personalized strategy and training plan.

At our age, we can't afford to simply follow generic workout routines or chase after the latest fitness trends. Our bodies have unique needs, recovery capabilities, and limitations that must be taken into account. By tuning into your body's signals and responses, you can identify the specific training variables that work best for you.

This means experimenting with different exercise selections, rep ranges, volume, and frequency to find the sweet spot that triggers muscle growth without overwhelming your recovery capacity. It also involves paying close attention to your nutrition, sleep, and stress management, as these factors heavily influence your ability to build and maintain muscle mass.

With this self-awareness, we can craft a strategic plan that optimizes your training and lifestyle habits for maximum results. This plan should be flexible enough to accommodate your individual schedule and preferences while still providing the necessary structure and progression to keep you on track.

Remember, the goal is to challenge your muscles sufficiently to stimulate growth, but not to the point of compromising your ability to recover and perform consistently. By striking this balance and staying attuned to your body's needs, you can continue to make substantial progress in your muscle-building journey, even as a natural lifter in your 30, 40s +.

This is a process of self-discovery, not a quest to mimic how others achieve their gains. This is where we learn how we operate, how we challenge ourselves, and how we connect with our body in every rep and every bite. I cannot stress this enough: YOU ARE THE BODY (or borrowing it for the time being).

Just as we delve deep into our emotions, traumas, and inner workings in psychology to understand ourselves better and facilitate personal growth, we must apply the same level of introspection and connection to our physical selves. We must go beyond the surface and develop a profound understanding of how our muscles respond to stimuli, how to recruit specific muscle fibers effectively, and how far we can push these fibers to grow stronger.

This deep connection extends beyond the gym. It involves mastering the delicate balance of recovery by controlling energy consumption and expenditure. It means being attuned to the subtleties of your body's signals and using that awareness to optimize your nutrition, rest, and overall well-being.

As you cultivate this heightened sense of self-awareness and understanding, you'll unlock the ability to fine-tune your approach to building muscle in a way that is uniquely tailored to your body's needs and potential.

05/31/2024

I want to dive into a candid discussion about a topic that I believe resonates with many of us –

the desire to build our best possible physique…

I'm sure we've all contemplated what it would take to unlock our body's full potential and experience the transformative benefits that come with it.

However, despite this desire, many of us find ourselves not making it a top priority. We might have fleeting moments of motivation, but something always seems to hold us back from fully committing to the journey.

So, I want to open the floor to an honest conversation: What are the specific barriers or reasons that have prevented you from prioritizing your fitness goals and developing your best body?

Is it the overwhelming demands of your career that leave you feeling drained and short on time? The responsibilities of family and personal life that seem to take precedence? Perhaps it's a mindset block, where you struggle to see the long-term value in dedicating consistent effort to your physical well-being?

Or maybe you've tried in the past but found yourself getting derailed by setbacks, inconsistencies, or a lack of sustainable progress?

I invite you to share your unique challenges and perspectives on what's holding you back from prioritizing reaching your best possible body.

05/23/2024

5 Must-Know Strategies

for Building Muscle After 30...

- Target muscle groups twice a week
- Use different rep ranges
- Implement a progression strategy
- Incorporate strength training phases
- Prioritize recovery

If you're a man over 30 struggling to build muscle, it's time to ditch the outdated strategies and focus on what really works.
Hitting each muscle group twice a week, using various rep ranges, and implementing a smart progression strategy will help you build muscle safely and effectively.

Incorporating strength training phases and prioritizing recovery over excessive cardio will take your results to the next level.
Stop wasting time on ineffective methods and start building the strong, muscular physique you deserve.

Want personalized guidance on creating a muscle-building plan that works for you? DM me today to learn more.

05/20/2024

The Harsh Truth About Building Muscle After 30

and What to Do About It...

Are you a man over 30 struggling to build muscle like you did in your 20s? The harsh truth is, what worked for you back then may not cut it anymore. As you age, recovery becomes a new battle, and a strategic approach is necessary to see results.

Here's the mindset shift you need to make:

1. Focus on quality, not just quantity: While pushing yourself hard in every workout is important, prioritize muscle connection and proper form over simply lifting heavier weights.

2. The power of tracking: Keep a close eye on your progress, noting improvements in strength, endurance, fatigue, and recovery. Celebrate small wins and use them as “progressions” to keep pushing forward.

3. Fuel your body strategically: Proper nutrition is crucial for muscle growth and recovery. Make sure you're consuming at least 1lb of protein per body weight, healthy fats, and complex carbohydrates to support your goals.

4. Prioritize hydration and sleep: As you age, hydration and sleep become even more critical for recovery and muscle growth. Aim for at least 7-9 hours of quality sleep per night,drink plenty of water throughout the day., and get those electrolytes replenished.

5. Train smarter, not just harder: The most important progression is the connection with your muscle, then add weight or reps. Create a 6-week workout strategy to where you know what exercises you’ll be doing, don’t just wing it.

Remember:
Building muscle after 30 is not impossible, but it does require a strategic, mindful approach.
By focusing on quality, tracking progress, fueling your body properly, prioritizing recovery, and training smarter, you can achieve the lean, muscular physique you desire, even as you age.

Don't waste any more time spinning your wheels with ineffective strategies.
DM me today to learn more about how my personalized fitness coaching can help you enjoy the process of building muscle and achieving sustainable results.

Start Enjoying Fitness with results!