{"id":10603,"date":"2017-11-14T13:45:26","date_gmt":"2017-11-14T18:45:26","guid":{"rendered":"https:\/\/nutritionsport.com\/?p=10603"},"modified":"2017-11-14T14:46:43","modified_gmt":"2017-11-14T19:46:43","slug":"3-major-rules","status":"publish","type":"post","link":"https:\/\/nutritionsport.com\/en\/blogue\/overall-health\/3-major-rules\/","title":{"rendered":"3 MAJOR RULES TO IMPROVE YOUR BODY COMPOSITION"},"content":{"rendered":"<div class=\"product\"><div class=\"product\"><p>So you have planned your diet, prepared your meals, have become aware of the nature and quality of your diet for some time. You have made progress, you have seen changes but things have slowed down a bit and you are afraid that you have reached a plateau. Do not panic. It happens to the best of us.<\/p>\n<p>First, I would like to touch on some basic rules. These are of paramount importance to ensure progress, consider these rules as commandments of the Bible. Read them again and again &#8230;.<\/p>\n<p>Rule # 1 &#8211; PATIENCE<\/p>\n<p>Of all the clich\u00e9d phrases that exist, choose your favorite:<\/p>\n<ul>\n<li>Good things come to those who wait for,<\/li>\n<li>Patience is a virtue,<\/li>\n<li>It&#8217;s a marathon, not a sprint.<\/li>\n<li>Patience is golden.<\/li>\n<\/ul>\n<p>No matter how you say it, the results do not appear overnight, no matter how much you want it. Even if you repeat to me many times that you are doing the right thing according to the plan, the only thing I can tell you is BRAVO, now wait for it to happen. Accept this fact now, the result will be better. All other rules point to this one. Then read it until you understand the word patience.<\/p>\n<p>Rule # 2 &#8211; ONE CHANGE AT A TIME<\/p>\n<p>See rule number 1 if you wonder why. Making multiple changes at once will often create more problems than progress. On the one hand, you will not know which variable has actually produced changes. On the other hand, you miss a chance to benefit from the progression of a single modified variable. On the other hand, you could potentially go too far in your changes and face the consequences of altering your progress too early.<\/p>\n<p>Rules # 3 &#8211; FISH MAXIMUM MINIMUM<\/p>\n<p>Do not make big drastic changes. You will not necessarily get results equivalent to the value of the change. Why skip twenty minutes of cardio at one o&#8217;clock? You deprive yourself of the progress you could have obtained at thirty, forty, and fifty minutes. Your body will only become effective at the new task or workload, and will only adapt faster, leaving you as the only option to further increase the workload to create new gains. Make small movements and leave yourself a little room for maneuver.<\/p>\n<p>@ St\u00e9phane Aub\u00e9 &#8211; Hungry For Victory<\/p>\n<\/div><\/div>","protected":false},"excerpt":{"rendered":"<p>So you have planned your diet, prepared your meals, have become aware of the nature and quality of your diet for some time. You have made progress, you have seen changes but things have slowed down a bit and you are afraid that you have reached a plateau. Do not panic. It happens to the [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":10604,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[150],"tags":[],"class_list":["post-10603","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-overall-health"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>3 MAJOR RULES TO IMPROVE YOUR BODY COMPOSITION - Nutrition Sports Fitness<\/title>\n<meta name=\"description\" content=\"You have made progress, you have seen changes but things have slowed down a bit and you are afraid that you have reached a plateau...\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/nutritionsport.com\/en\/blogue\/overall-health\/3-major-rules\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"3 MAJOR RULES TO IMPROVE YOUR BODY COMPOSITION - Nutrition Sports Fitness\" \/>\n<meta property=\"og:description\" content=\"You have made progress, you have seen changes but things have slowed down a bit and you are afraid that you have reached a plateau...\" \/>\n<meta property=\"og:url\" content=\"https:\/\/nutritionsport.com\/en\/blogue\/overall-health\/3-major-rules\/\" \/>\n<meta property=\"og:site_name\" content=\"Nutrition Sports Fitness\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/profile.php?id=61587930795059\" \/>\n<meta property=\"article:published_time\" content=\"2017-11-14T18:45:26+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2017-11-14T19:46:43+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/nutritionsport.com\/wp-content\/uploads\/2017\/11\/bigstock-Brutal-Caucasian-Bodybuilder-W-208697335.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"4928\" \/>\n\t<meta property=\"og:image:height\" content=\"3280\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"nsfadmin\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"nsfadmin\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/nutritionsport.com\\\/en\\\/blogue\\\/overall-health\\\/3-major-rules\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/nutritionsport.com\\\/en\\\/blogue\\\/overall-health\\\/3-major-rules\\\/\"},\"author\":{\"name\":\"nsfadmin\",\"@id\":\"https:\\\/\\\/nutritionsport.com\\\/en\\\/#\\\/schema\\\/person\\\/dcc09cbbda172c995565cfceaabf5459\"},\"headline\":\"3 MAJOR RULES TO IMPROVE YOUR BODY COMPOSITION\",\"datePublished\":\"2017-11-14T18:45:26+00:00\",\"dateModified\":\"2017-11-14T19:46:43+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/nutritionsport.com\\\/en\\\/blogue\\\/overall-health\\\/3-major-rules\\\/\"},\"wordCount\":391,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/nutritionsport.com\\\/en\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/nutritionsport.com\\\/en\\\/blogue\\\/overall-health\\\/3-major-rules\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/nutritionsport.com\\\/wp-content\\\/uploads\\\/2017\\\/11\\\/bigstock-Brutal-Caucasian-Bodybuilder-W-208697335.jpg\",\"articleSection\":[\"Overall Health\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/nutritionsport.com\\\/en\\\/blogue\\\/overall-health\\\/3-major-rules\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/nutritionsport.com\\\/en\\\/blogue\\\/overall-health\\\/3-major-rules\\\/\",\"url\":\"https:\\\/\\\/nutritionsport.com\\\/en\\\/blogue\\\/overall-health\\\/3-major-rules\\\/\",\"name\":\"3 MAJOR RULES TO IMPROVE YOUR BODY COMPOSITION - Nutrition Sports Fitness\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/nutritionsport.com\\\/en\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/nutritionsport.com\\\/en\\\/blogue\\\/overall-health\\\/3-major-rules\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/nutritionsport.com\\\/en\\\/blogue\\\/overall-health\\\/3-major-rules\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/nutritionsport.com\\\/wp-content\\\/uploads\\\/2017\\\/11\\\/bigstock-Brutal-Caucasian-Bodybuilder-W-208697335.jpg\",\"datePublished\":\"2017-11-14T18:45:26+00:00\",\"dateModified\":\"2017-11-14T19:46:43+00:00\",\"description\":\"You have made progress, you have seen changes but things have slowed down a bit and you are afraid that you have reached a plateau...\",\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/nutritionsport.com\\\/en\\\/blogue\\\/overall-health\\\/3-major-rules\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/nutritionsport.com\\\/en\\\/blogue\\\/overall-health\\\/3-major-rules\\\/#primaryimage\",\"url\":\"https:\\\/\\\/nutritionsport.com\\\/wp-content\\\/uploads\\\/2017\\\/11\\\/bigstock-Brutal-Caucasian-Bodybuilder-W-208697335.jpg\",\"contentUrl\":\"https:\\\/\\\/nutritionsport.com\\\/wp-content\\\/uploads\\\/2017\\\/11\\\/bigstock-Brutal-Caucasian-Bodybuilder-W-208697335.jpg\",\"width\":4928,\"height\":3280,\"caption\":\"Brutal handsome Caucasian bodybuilder working out training in the gym gaining weight pumping up muscles and poses fitness and bodybuilding concept\"},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/nutritionsport.com\\\/en\\\/#website\",\"url\":\"https:\\\/\\\/nutritionsport.com\\\/en\\\/\",\"name\":\"Nutrition Sports Fitness\",\"description\":\"Nutrition Canada | Prot\u00e9ines Whey | Suppl\u00e9ments\",\"publisher\":{\"@id\":\"https:\\\/\\\/nutritionsport.com\\\/en\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/nutritionsport.com\\\/en\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/nutritionsport.com\\\/en\\\/#organization\",\"name\":\"Nutrition Sports Fitness\",\"url\":\"https:\\\/\\\/nutritionsport.com\\\/en\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/nutritionsport.com\\\/en\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/nutritionsport.com\\\/wp-content\\\/uploads\\\/2026\\\/05\\\/NSF-Original.png\",\"contentUrl\":\"https:\\\/\\\/nutritionsport.com\\\/wp-content\\\/uploads\\\/2026\\\/05\\\/NSF-Original.png\",\"width\":1601,\"height\":530,\"caption\":\"Nutrition Sports Fitness\"},\"image\":{\"@id\":\"https:\\\/\\\/nutritionsport.com\\\/en\\\/#\\\/schema\\\/logo\\\/image\\\/\"},\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/profile.php?id=61587930795059\",\"https:\\\/\\\/www.instagram.com\\\/nutrition_sport_fitness\\\/\"]},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/nutritionsport.com\\\/en\\\/#\\\/schema\\\/person\\\/dcc09cbbda172c995565cfceaabf5459\",\"name\":\"nsfadmin\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"3 MAJOR RULES TO IMPROVE YOUR BODY COMPOSITION - Nutrition Sports Fitness","description":"You have made progress, you have seen changes but things have slowed down a bit and you are afraid that you have reached a plateau...","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/nutritionsport.com\/en\/blogue\/overall-health\/3-major-rules\/","og_locale":"en_US","og_type":"article","og_title":"3 MAJOR RULES TO IMPROVE YOUR BODY COMPOSITION - Nutrition Sports Fitness","og_description":"You have made progress, you have seen changes but things have slowed down a bit and you are afraid that you have reached a plateau...","og_url":"https:\/\/nutritionsport.com\/en\/blogue\/overall-health\/3-major-rules\/","og_site_name":"Nutrition Sports Fitness","article_publisher":"https:\/\/www.facebook.com\/profile.php?id=61587930795059","article_published_time":"2017-11-14T18:45:26+00:00","article_modified_time":"2017-11-14T19:46:43+00:00","og_image":[{"width":4928,"height":3280,"url":"https:\/\/nutritionsport.com\/wp-content\/uploads\/2017\/11\/bigstock-Brutal-Caucasian-Bodybuilder-W-208697335.jpg","type":"image\/jpeg"}],"author":"nsfadmin","twitter_card":"summary_large_image","twitter_misc":{"Written by":"nsfadmin","Est. reading time":"2 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/nutritionsport.com\/en\/blogue\/overall-health\/3-major-rules\/#article","isPartOf":{"@id":"https:\/\/nutritionsport.com\/en\/blogue\/overall-health\/3-major-rules\/"},"author":{"name":"nsfadmin","@id":"https:\/\/nutritionsport.com\/en\/#\/schema\/person\/dcc09cbbda172c995565cfceaabf5459"},"headline":"3 MAJOR RULES TO IMPROVE YOUR BODY COMPOSITION","datePublished":"2017-11-14T18:45:26+00:00","dateModified":"2017-11-14T19:46:43+00:00","mainEntityOfPage":{"@id":"https:\/\/nutritionsport.com\/en\/blogue\/overall-health\/3-major-rules\/"},"wordCount":391,"commentCount":0,"publisher":{"@id":"https:\/\/nutritionsport.com\/en\/#organization"},"image":{"@id":"https:\/\/nutritionsport.com\/en\/blogue\/overall-health\/3-major-rules\/#primaryimage"},"thumbnailUrl":"https:\/\/nutritionsport.com\/wp-content\/uploads\/2017\/11\/bigstock-Brutal-Caucasian-Bodybuilder-W-208697335.jpg","articleSection":["Overall Health"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/nutritionsport.com\/en\/blogue\/overall-health\/3-major-rules\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/nutritionsport.com\/en\/blogue\/overall-health\/3-major-rules\/","url":"https:\/\/nutritionsport.com\/en\/blogue\/overall-health\/3-major-rules\/","name":"3 MAJOR RULES TO IMPROVE YOUR BODY COMPOSITION - Nutrition Sports Fitness","isPartOf":{"@id":"https:\/\/nutritionsport.com\/en\/#website"},"primaryImageOfPage":{"@id":"https:\/\/nutritionsport.com\/en\/blogue\/overall-health\/3-major-rules\/#primaryimage"},"image":{"@id":"https:\/\/nutritionsport.com\/en\/blogue\/overall-health\/3-major-rules\/#primaryimage"},"thumbnailUrl":"https:\/\/nutritionsport.com\/wp-content\/uploads\/2017\/11\/bigstock-Brutal-Caucasian-Bodybuilder-W-208697335.jpg","datePublished":"2017-11-14T18:45:26+00:00","dateModified":"2017-11-14T19:46:43+00:00","description":"You have made progress, you have seen changes but things have slowed down a bit and you are afraid that you have reached a plateau...","inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/nutritionsport.com\/en\/blogue\/overall-health\/3-major-rules\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/nutritionsport.com\/en\/blogue\/overall-health\/3-major-rules\/#primaryimage","url":"https:\/\/nutritionsport.com\/wp-content\/uploads\/2017\/11\/bigstock-Brutal-Caucasian-Bodybuilder-W-208697335.jpg","contentUrl":"https:\/\/nutritionsport.com\/wp-content\/uploads\/2017\/11\/bigstock-Brutal-Caucasian-Bodybuilder-W-208697335.jpg","width":4928,"height":3280,"caption":"Brutal handsome Caucasian bodybuilder working out training in the gym gaining weight pumping up muscles and poses fitness and bodybuilding concept"},{"@type":"WebSite","@id":"https:\/\/nutritionsport.com\/en\/#website","url":"https:\/\/nutritionsport.com\/en\/","name":"Nutrition Sports Fitness","description":"Nutrition Canada | Prot\u00e9ines Whey | Suppl\u00e9ments","publisher":{"@id":"https:\/\/nutritionsport.com\/en\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/nutritionsport.com\/en\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/nutritionsport.com\/en\/#organization","name":"Nutrition Sports Fitness","url":"https:\/\/nutritionsport.com\/en\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/nutritionsport.com\/en\/#\/schema\/logo\/image\/","url":"https:\/\/nutritionsport.com\/wp-content\/uploads\/2026\/05\/NSF-Original.png","contentUrl":"https:\/\/nutritionsport.com\/wp-content\/uploads\/2026\/05\/NSF-Original.png","width":1601,"height":530,"caption":"Nutrition Sports Fitness"},"image":{"@id":"https:\/\/nutritionsport.com\/en\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/profile.php?id=61587930795059","https:\/\/www.instagram.com\/nutrition_sport_fitness\/"]},{"@type":"Person","@id":"https:\/\/nutritionsport.com\/en\/#\/schema\/person\/dcc09cbbda172c995565cfceaabf5459","name":"nsfadmin"}]}},"_links":{"self":[{"href":"https:\/\/nutritionsport.com\/en\/wp-json\/wp\/v2\/posts\/10603","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/nutritionsport.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/nutritionsport.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/nutritionsport.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/nutritionsport.com\/en\/wp-json\/wp\/v2\/comments?post=10603"}],"version-history":[{"count":0,"href":"https:\/\/nutritionsport.com\/en\/wp-json\/wp\/v2\/posts\/10603\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/nutritionsport.com\/en\/wp-json\/wp\/v2\/media\/10604"}],"wp:attachment":[{"href":"https:\/\/nutritionsport.com\/en\/wp-json\/wp\/v2\/media?parent=10603"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/nutritionsport.com\/en\/wp-json\/wp\/v2\/categories?post=10603"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/nutritionsport.com\/en\/wp-json\/wp\/v2\/tags?post=10603"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}