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Adam Neth Fitness, Tipp City, OH (2026)

05/11/2022

Tips to Improve Adherence✅

Make It Simple🚀

Struggling to stay on plan?

An overly complicated plan isn't necessary for everyone.

For some people especially beginners, it can feel overwhelming having a complicated, nuanced plan.

You don't need reverse bands, elaborate set-ups, super sets, drop sets, and other intensifiers to make progress.

Make Training Enjoyable🚀

Pick the training modalities that you enjoy the most.

If you are training for general health and have no specific hypertrophy goals, stick to the activities that are most enjoyable.

Specificity plays a role here, meaning that if you want to gain muscle, you can't avoid resistance training and expect to pack on muscle tissue by jogging.

Make Nutrition Enjoyable🚀

Choose foods that you enjoy.

Stick to the foods that are easy to prepare and taste good to you.

For example, you don't need to force feed yourself sardines if you don't like them just for the nutritional benefit.

You can find other sources that you do enjoy to get in protein, omega-3s, etc.

Start Small🚀

To become a healthier version of you, you don't need to do a 180° lifestyle change immediately.

Start with building small habits that will slowly move you towards your goals.

Over time, those habits will become ingrained and you'll be able to stack these habits as they become like second nature.

Monitor Progress🚀

Seeing progress being made can be motivating in itself.

It can be challenging to see this progress if you are not measuring anything.

Set measurable and realistic goals and check-in with those goals every month.

Take progress photos, compare scale weight, how clothes are fitting, strength improvements, measurements, general mood, etc.

Questions? Drop a comment below.👇🏼

04/27/2022

Client Spotlight🚀

3 months between these photos 👏🏼

Alexis came to me at the beginning of the new year with goals of dropping body fat, improving body composition, and prioritizing her glute training.

Initially, we established and found her maintenance calories to be in the ballpark of 1,850 calories while maintaining a body weight of ~135 pounds.

We brought food down to around 1,700 calories to establish a true caloric deficit and stayed there for about 6 weeks, dropping down to a low body weight of ~129 pounds.

While nearing the end of the caloric deficit, Alexis was dealing with tension headaches and generally feeling low energy. We did a reactive deload with her training program, reviewed technique on upper body movements, and slowly titrated volume up to a "sweet spot" for her.

Low energy while in a deficit is definitely something that's expected, but we ended up bringing food back up to maintenance, around 1,850 calories. We saw training performance increase and overall expenditure increase, leading to dropping another nearly 2 pounds in 3 weeks.

Yet again, we increased our food to over 2,000 calories and hit a body weight new low of ~127 pounds.

Coaching is a dynamic, fluid process and there is not a "one size fits all" cookie cutter plan.

Swipe to the last photo to read Alexis’ testimonial 🙏🏼🚀

04/01/2022

Natural Hypertrophy Client Spotlight🚀

I have been blessed to cross paths with my client and good friend, Tim.

We had met a few years back when I was regularly working in Cincinnati as a personal trainer at the JCC.

I immediately knew Tim meant business when he was in the gym getting his training sessions in.

He would pace around the gym between sets to get more steps in and this was the moment I knew this man took his goals seriously.

Before we started working together, Tim made a lifestyle change in 2016, losing nearly 65 pounds!

Maybe a year or so had passed and Tim reached out to me for coaching, wanting to work together to add muscle tissue.

Tim was soon after bit by the iron bug and has relentlessly pursued his goals of building muscle mass at the age of 67.

I'd say he has accomplished just that!

It's been so rewarding coaching Tim and so much fun building our relationship the last couple years. Seriously, he’s the best.

He has helped me grow as a professional as well, helping me improve my coaching systems and finding creative ways to make things more efficient.

Tim regularly visits the to go through exercise ex*****on, programming, and brings me the most incredible rosemary thyme sourdough bread I've ever had.

That just shows the willpower that Tim has. Capable of baking bread that is to die for, yet absolutely crushing this dieting phase.😁

We’re not done yet! Watch this space for the final result of our current deficit. 🚀

03/18/2022

Client Spotlight🚀

Natural hypertrophy client Kyle hired me with the expectations of guiding him through a fat loss phase.📉

When starting a longer fat loss phase, I like to start clients out with as much food as possible to keep training performance high which helps retain muscle.💪🏼

Kyle started with me at 165 pounds, but then got a virus and ended up dropping around 5 pounds in a week. We initially kept food high to bring body weight back up and waited for it to stabilize for a few weeks. We essentially found his maintenance calories and could make adjustments from there. Since finding his maintenance, we've only made two adjustments to his calories and he's still eating above 300 grams of carbohydrates on a daily basis. Kyle works a fairly active job, so we haven't had to implement any dedicated cardio, either.🚀

Kyle is one of those clients who has a thirst for knowledge, learning, and bettering himself all around. His hard work speaks for itself!👏🏼

We've got about 8 weeks left of this dieting phase, so be sure to watch this space for his progress! After we finish this fat loss phase, he'll be in a great spot to enter a long term gaining phase to pack on more muscle tissue.

Give him a follow! ➡️

Want to work with me❓Drop me an email at [email protected]📨

03/06/2022

Lifestyle client Nick has made tremendous progress in our short period of working together👏🏼

Nick came to me with the hopes of finding structure and simplicity in his workout routine and improving his energy while adding lean muscle tissue💪🏼

He has done just that and we’re only just scraping the surface of potential gains🚀

Throughout these past 5 months, we’ve had a few obstacles to overcome

From gym lockdowns to holiday travel, and even coming down with a virus, it’s safe to say that it hasn’t been the most “optimal” environment for muscle growth

Despite circumstances not being perfect, Nick has been consistent with his hard efforts and gets right back on track when life happens🙌🏼

Looking forward to highlighting more of the amazing people I get to work with!😁

02/17/2022

Simple Tips to Improve Digestion 🚀

Eat in a Calm State🧘🏻‍♂️

We want our autonomic nervous system switched to the parasympathetic side, or "rest & digest".

Try taking 4-5 deep breaths emphasizing the exhale before your next meal. This can be extremely helpful post-workout.

Chew Your Food🍲

Mastication is the process of mechanically breaking down your food.

By thoroughly chewing, you are exposing more surface area of the food to the stomach acid, digestive enzymes, etc. to do their job.

Not only will mastication improve digestion through mechanical breakdown, but it will trigger the release of amylase or saliva, starting the chemical breakdown of food.

Be Present While Eating 🧘🏻‍♂️

Try to avoid distractions while eating such as social media.

It's easy to mindlessly scroll on your phone and eat without being present.

Limit Water Intake Around Meals💦

Consuming large amounts of water around your meal can dilute digestive enzymes, negatively impacting digestion.

No, I am not saying don't drink any water when you are eating.

Take Note of "Trigger" Foods and Ingredients🥵

If you have bloating or stomach aches, start trying to identify the root cause with these steps listed above.

If you rule all of these out, eliminate culprit foods and ingredients for a few weeks and then slowly reintroduce them into your diet.

Prioritize Movement Post Meal🏃🏻

Prioritize some sort of movement such as a brisk walk for 5-10 minutes, movement flows, or even a few simple stretches.

If you can't get a short walk in, it doesn't mean your digestion won't be good. Just simply prioritize movement when you have the time
available.

Consume Enough Fiber💩

Consuming enough dietary fiber can help us stay "regular".

We’re hearing more often about the importance of a healthy gut microbiome and we know that dietary fiber positively impacts the gut.

A good rule of thumb can be 10-15g of fiber per 1,000 calories. Varies based on the individual.

Don't Eat Too Close To Bed🛌

No, consuming carbohydrates after 7pm won't turn directly into fat.

Eating too close to bed could negatively impact your digestion and sleep quality.

Share with a friend if this was helpful!🤩

02/10/2022

Influence of Arousal on Performance🚀

The Inverted-U Theory (Yerkes and Dodson) states that arousal facilitates performance up to an optimal level, beyond which increases in arousal are associated with reduced performance.

The inverted-U concept helps coaches & athletes understand why arousal affects performance and enables greater control over the appropriate level of arousal for an athlete within a given sport.

Skill Level

An athlete's skill level can increase the threshold of optimal arousal. The more skill an athlete has developed, the better he or she can perform during states of less or greater than optimal arousal.

The optimal arousal point is lower for less skilled athletes than for more advanced athletes.

This means that when coaches are working with less skilled athletes, they should consider lowering arousal, decreasing decision making, and have the client focus on simple tasks to prevent attentional overload.

Task Complexity

Most athletic skills are complex from a mechanistic perspective, but different skills require different levels of conscious decision making.

Simple skills can tolerate a higher degree of arousal because they have few task-relevant cues to monitor. When performing a task with more decision making efforts, the athlete or client may want to keep arousal relatively low.

Personality

Personality can influence the appropriate level of arousal. Different personalities may require different levels of arousal for optimal performance. This is why it's important to understand the psychology of the client or athlete to adjust the approach to fit the individual's needs.

Summary🚀

There are many additional factors outside of skill level, task complexity, personality, and anxiety that play into the inverted-u theory of optimal arousal.

There's probably a "sweet spot" of arousal somewhere in the middle, but that will vary based on the individual and the activity being performed.

When looking at stimulus to fatigue ratios, higher arousal training may lead to more fatigue. But there is a time and place.

02/07/2022

A lot of times people wonder what's the best program? What's the most optimal exercise? Should you do one exercise before another exercise? Of course, there are nuanced discussions around these topics and it varies based on the individual. But someone could have the best workout program and most optimal program for themselves but if there isn't intensity and passion, then that program is worthless to them. On the other hand, there could be someone who has a "bad" program, but if they train with intensity and passion, they could be making greater strength and hypertrophy gains than the "more optimal" program.

In short, work your ass off and don't second guess your hard work.

For coaching & programming, email me at [email protected]🚀

02/05/2022

Before adding supplementation to improve quality of sleep, start by addressing the basics 💤🛌

𝐖𝐚𝐭𝐜𝐡 𝐲𝐨𝐮𝐫 𝐬𝐭𝐢𝐦𝐮𝐥𝐚𝐧𝐭 𝐢𝐧𝐭𝐚𝐤𝐞! Caffeine has a half life of about 6 hours. This means if you consume 300mg of caffeine at 2:00pm, you'll still have around 150mg of caffeine in your system by 8:00pm.

𝐇𝐲𝐝𝐫𝐚𝐭𝐢𝐨𝐧! Ensure you're hitting the big rocks with staying hydrated during the day, but avoid consuming bolus amounts of water before bed if you find yourself waking up to p*e in the middle of the night.

𝐀𝐥𝐜𝐨𝐡𝐨𝐥! Alcohol consumption might help some people initially fall asleep, but it can cause insomnia. Alcohol has a negative impact on REM sleep and can worsen sleep apnea.

𝐄𝐱𝐞𝐫𝐜𝐢𝐬𝐞! Moderate to vigorous exercise can increase sleep quality, but try not to workout too close to bed, as this can have an excitation effect.

𝐁𝐞𝐝𝐫𝐨𝐨𝐦 𝐎𝐩𝐭𝐢𝐦𝐢𝐳𝐚𝐭𝐢𝐨𝐧! Temperatures should be on the cooler side (67° is optimal). Use a humidifier if the air is too dry. Use black out shades to darken the bedroom as much as possible.

𝐁𝐞𝐝𝐫𝐨𝐨𝐦 𝐑𝐨𝐮𝐭𝐢𝐧𝐞! Use relaxation techniques like journaling, meditation, foam rolling, stretching, breathing, warm shower, essential oils, etc.

𝐈𝐦𝐩𝐫𝐨𝐯𝐞 𝐑𝐞𝐬𝐩𝐢𝐫𝐚𝐭𝐢𝐨𝐧! If congestion is an issue, use nasal sprays, nasal dilators, mouth tape, essential oils, CPAP, etc.

𝐂𝐢𝐫𝐜𝐚𝐝𝐢𝐚𝐧 𝐑𝐡𝐲𝐭𝐡𝐦! Increase light exposure during the morning and the day. If located in a gray area, use a happy light. Try to limit harsh light and blue light exposure during the evening.

𝐀𝐢𝐦 𝐭𝐨 𝐬𝐥𝐞𝐞𝐩 𝐚𝐧𝐝 𝐰𝐚𝐤𝐞 𝐚𝐭 𝐬𝐢𝐦𝐢𝐥𝐚𝐫 𝐭𝐢𝐦𝐞𝐬 𝐞𝐚𝐜𝐡 𝐝𝐚𝐲. Figure out what you naturally gravitate towards with your waking and rising times (chronotype) and try to shift your schedule towards that if possible.

𝐍𝐮𝐭𝐫𝐢𝐞𝐧𝐭 𝐭𝐢𝐦𝐢𝐧𝐠 may also have an effect on Circadian Rhythm. Potentially bias most calories towards the first half of the day. Play around with meal timing in the evening and see how it affects your sleep.

Everyone's 𝐝𝐢𝐟𝐟𝐞𝐫𝐞𝐧𝐭, so find what works for 𝐲𝐨𝐮.

𝐓𝐚𝐠 𝐚 𝐟𝐫𝐢𝐞𝐧𝐝 who needs to work on their sleep game!

01/17/2022

To Train to Failure or Not?🤔

As with anything, it depends.

Context matters!

TLDR; If you want to maximize muscle growth, you should probably train as close to failure as often as you can recover from it.🚀

What does “failure” truly mean?

Training to failure might look different based on their definition or perception of "failure".

Training to failure might look different based on their definition or perception of "failure".

Someone may be training to what they think is "failure" but in reality, they have 1-3 reps left in the tank, never truly reaching failure points.

Someone else may be training to technical failure or to absolute failure. Others may even be training past these points of failure.

Training to failure is a skill that you develop

It's not too difficult to push a set of biceps curl to absolute failure... right, bro? But it's much more difficult to truly take a set of Pendulum Squats to absolute failure.

It could take time to build the confidence and movement capabilities to push a set to true failure.

Beginners won't be as efficient at going to true failure as advanced individuals and
thus, won't produce as much fatigue.

Training to failure should be exercise dependent, goal dependent

You don’t have to belong to one camp or another

It doesn't have to be black and white.

You can use Reps in Reserve (RIR) and still train to failure in the same program.

Training to failure can be periodized.

My thoughts: If you want to maximize muscle growth, you should probably train to failure as often as you can recovery from it.

For coaching and programming, email me [email protected]

Adam Neth Fitness

05/11/2022

04/27/2022

04/01/2022

03/18/2022

03/06/2022

02/17/2022

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