building the modern fit physique

Our mission at modern fit mastery is to deliver accurate and actionable health and fitness content helping people build muscle, lose body fat, and get fit. We publish free articles and guides as well as deliver online Coaching for maximum support and Accoutability.

what is the modern fit physique?

the modern fit mastery philosophy

Here at Modern Fit Mastery, we have our own definition of fitness. A fitness philosophy that combines aesthetics, performance, and health, which is ultimately of greatest importance.

The goal is to build a lean, muscular physique, without neglecting other areas such as cardiovascular fitness and our overall health.  The goal is to become more of an all-round athlete.

This physique should also be able to be built in the busy modern world, where people do not have time to spend their lives in the gym. We call this the modern fit physique.

some core principles we focus on at modern fit mastery include…

  • We focus on quality over quantity in everything we do. The goal is to get more out of less, by focusing on and mastering the things which matter the most and applying them consistently over time.
  • Aligning our training to the busy modern world and aligning our lifestyle with our health and fitness goals to build the modern fit physique.
  • Developing a strong mindset and a positive self image to move us towards our health and fitness goals.
  • Eating a pro-metabolic diet combined with a macros-based approach to nutrition, and implementing principles of the bioenergetic model of health to maximise performance, mitigate stress, and improve our health.

After working in the fitness industry for over 15 years and focusing on different areas of health and fitness at different times, I have come to my own definition of fitness. This fitness philosophy seems to be the sweet spot for building a great physique, as well as developing all-round fitness and maintaining great health.

It is also a good fit for the busy modern lifestyle, where people do not have unlimited time to spend at the gym.  Fitness may not even be their main priority in life; however, they still want to achieve outstanding results and stand out from the crowd.

This can be defined as the modern fit physique, and this can be achieved by almost everyone, assuming they have access to good information and are focusing on, applying, and mastering the things which really matter.

The goal of the modern fit physique is to build and then effortlessly maintain…

A Lean Muscular Physique

Building a good amount of muscle while maintaining a decent level of leanness will result in the aesthetics most people are looking for. This level of leanness will result in good muscular definition and the elusive six-pack abdominal definition. This does not mean we need to stay super shredded, as this is not sustainable and will impact areas such as training performance, our ability to build muscle, as well as our overall health and well-being.

A good level of cardiovascular conditioning

Being fit, rather than simply looking fit, is the goal.  This means building and maintaining a decent base of cardiovascular fitness. This does not mean we are endurance athletes; we should, however, have a good base of cardiovascular conditioning. This will have a positive impact on all areas of our lives, from our performance and recovery from the gym to our energy and mental clarity in everyday life. There are also major health and longevity benefits.

Good Health And High Energy To Perform In The Gym And In Life

Performing the right type of training without placing too much stress on the body will result in more energy, mental clarity, and better overall health, as well as better mental health. The time and effort we spend in the gym should improve the quality of our lives, not just how we look. It should not leave us tired, unmotivated, and unhappy with the results we are seeing.

A strong mindset and a positive self image

Cultivating a strong mindset and a positive self-image will help build and effortlessly maintain the modern fit physique. Building the 2.0 version of yourself will result in the habits and necessary daily actions to move towards the modern fit physique, and then maintain it.

The modern fit physique can be achieved through intelligent training, smart nutrition, and dialing in the lifestyle habits that will move you closer to your goal. Of course, hard work, some discipline, and some patience are also required.

Build Muscle While Losing Body Fat Using A Dedicated Body Recomposition Phase

A dedicated body recomposition phase is required for most people.  The main focus is reducing body fat while building some initial muscle. Achieving a low level of body fat is necessary to prime the body to build muscle and set you up for a long gaining phase. This will be necessary to maximise muscle growth.

Almost everyone needs to build more muscle. As a beginner, you’ll have almost no muscle, and even those who’ve been using the gym for some time often haven’t built the amount of muscle they could have done because they have not been training properly. Learning how to train properly and performing effective bodybuilding-style training is the key to building muscle.

Although the goal is not to be a bodybuilder, bodybuilding-type training is the most effective way to build the most amount of muscle. This does not mean we have to spend five or six days a week in the gym; we just need to perform the right exercises, using good form, working at the right intensity. Training to build muscle is hard, and pushing yourself in the gym is an important skill to master. This is a non-negotiable if you want to build the most amount of muscle possible.

Maintain a high level of daily activity and build a good base of cardiovascular fitness

Daily activity such as daily steps should be high. The right type of cardio is performed to build a base of cardiovascular fitness and create a calorie deficit through a higher energy output, rather than slashing calories. This will allow you to lose body fat while still eating enough to build muscle, increase strength, and maintain performance in the gym. It will also make it far easier to maintain a calorie deficit for long enough to reach more advanced levels of leanness.

Use Dedicated gaining phases to maximise muscle growth

After a successful body recomposition phase, dedicated gaining phases interspersed with short clean-up phases to keep body fat in check can be used.  Each time you diet down, you should have more muscle and a higher body weight than the previous time you were at your current level of leanness. Maintenance phases can also be used.

Build your cardiovascular fitness further

Gaining or maintenance phases are not just beneficial for building muscle; they can also be used to build cardiovascular fitness further. This is the best time to perform some higher-intensity cardio since we are consuming more calories and are able to handle more overall stress compared to when we are eating fewer calories. Higher-intensity cardio is far more stressful on the body.

Any type of cardio can be performed; however, we believe including at least some amount of running is beneficial. This can be as little as once or twice per week. Walking and running are what we are designed to do well, and this also keeps our biomechanics in check.  If we cannot run without pain, then we do not have the modern fit physique. Running is more stressful on the body and will also increase appetite, and this is the reason we prefer to use it in maintenance or building phases and do not include it during a body recomposition phase.

This does not mean we are endurance athletes; the goal is to be a well-rounded athlete rather than specialising in one area. With that said, we believe everyone should be able to complete a 5k run in a decent time and a 10k run without killing themselves. Gaining or maintenance phases are also the best time to perform some true high-intensity cardio, such as sprinting.

Fix Your Mindset and build your lifestyle habits

Positive daily actions will move you towards the modern fit physique and also allow you to maintain it.  If these are not in place, you will not achieve the modern fit physique no matter what you do in the gym. Important lifestyle factors include sleep quality and duration, mitigating stress, getting sufficient sunlight, being in a positive environment, and being around positive people who are on the same path as you.  The importance of this cannot be underestimated.

Eat A Pro-metabolic diet

The types of foods you eat and the amount of food you eat will have the biggest impact on how you look, and this will be different depending on what phase you are in. Eating a pro-metabolic diet that supports your performance in the gym, your recovery, and your overall health is something we recommend and promote.

A pro-metabolic diet, combined with a macros-based approach to nutrition, is highly effective at improving and maintaining body composition. Mastering this approach to nutrition and understanding energy balance will give you complete control over how you look and will allow you to lose body fat, maintain your weight, or gain weight to build muscle in a predictable and measurable way.

A pro-metabolic diet will contain adequate amounts of all three macronutrients and does not exclude or severely limit any one macronutrient, as is often the case with other nutritional philosophies. It places an emphasis on adequate carbohydrate intake due to their beneficial effect on metabolic and hormonal health, which includes maintaining healthy thyroid levels.

This is especially relevant when we are intentionally placing stress on the body so that it adapts and becomes stronger, such as when we perform strength training to build muscle. Higher carbohydrate intakes are also positively correlated with healthy testosterone levels in men.

A pro-metabolic diet will prioritise foods that have a net positive effect on our hormonal and metabolic health, and will avoid or limit foods that do not support this. Some of the basic principles include choosing nutrient-dense whole foods which contain highly bio-available nutrients, especially the ones that are required in higher amounts for a healthy metabolism.

Some other principles include choosing foods that are easy to digest and are not high in anti-nutrients.  Avoiding the overconsumption of the polyunsaturated fats, especially from industrial seed oils, is also recommended due to their negative effects on thyroid health as well as hormonal health in general.

Eating a pro-metabolic diet combined with a macro-based approach to eating is a highly effective strategy to improve and maintain a good body composition, as there is much overlap with traditional bodybuilding or fitness-based diets that prioritise carbohydrates to build muscle, increase performance, and keep stress hormones such as cortisol in check.

how can we help you?

We have a specific system we use to move people towards the modern fit physique as quickly and efficiently as possible, without wasting years of time, helping them avoid the mistakes and wrong turns many people make.

Free Content

Check out our complete guides to building muscle and losing body fat, as well as our articles on specific topics that are relevant to building the modern fit physique.

program templates

Grab yourself a programme template to start building muscle in the gym, using effective volume, intensity, and frequency. Our programme templates also contain crucial information on other areas to help you maximise the results you are likely to achieve. Our programme templates are written by coaches and have been tested in the real world.

online coaching – mens 12 week body recomposition

We are launching our mens 12 week body recomposition program soon. This will deliver maximum support and accountability to help navigate this important first step to building the modern fit physique. You can express your interest by signing up below.

  • Build Muscle While Losing Body Fat – The goal is to achieve a decent level of leanness (10-12% body fat) while building or at least maintaining muscle, depending on the training age of the client.
  • Learn How To Train Effectively – Training at the correct intensity, with good standardised form, using good exercise selection is key to building muscle. Learning how to get stronger over time and progress your lifts is also crucial.
  • Build Your Base Of Cardiovascular Fitness – Building the modern fit physique involves getting fit, not just looking fit.  We use the right types of cardio performed at the correct intensity during a body recomposition phase. Cardio that does not cause excessive fatigue and does not increase appetite.
  • Increase Daily Activity And Move More – Moving more through daily activity and cardio will improve your overall health and wellbeing and will also allow calories to remain higher as you drop body fat.
  • Set Up A Sustainable Nutrition Plan That Works For You – Eating the right types of foods in the correct quantity will ensure training performance remains high, allowing you to build muscle and recover from hard training sessions while dropping body fat.
  • Build Your Daily Lifestyle Habits – Building the daily habits that result in the necessary daily actions to move you towards the modern fit physique is crucial.  Without these in place, the hard work and training you perform in the gym will not produce the results you are looking to achieve.
  • Fix Your Mindset And Change Your Self Image – Your mindset and the image of yourself that you believe to be true have likely resulted in the person you are right now and the physique you currently have. To achieve the modern fit physique, you will need to become a different person and create the version 2.0 of yourself.
  • Full support and accountability – Coaching is delivered through our mobile app.
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12 week body recomposition launch

  • We will notify you when we launch our 12-week body recomposition online coaching programme.
  • You can then book a free discovery video call to find out more information and ask any questions you may have.
  • If we believe our online coaching is a good fit for you, and you wish to proceed further, we can start the application process.