How many people have tried the latest diet trend? 🤷🏽♀️
- no carbs
- 500 cal diets
- skinny coffee
- juice plus
And how many of you have stuck to these? 🙄
Ladies there are no quick fixes.. ☝🏼
Speaking to my online client yesterday she can’t get her head round that she can eat whatever she wants as she’s always been told live off chicken and veg! 🤦🏽♀️
Why is it if someone tells you, don’t eat carbs and you will lose weight, you do it, but when I tell you eat what you want in calories and you will lose weight, you question it??? 🤔🙄
Ladies... how do you lose weight? It’s so simple, CALORIE DEFICIT. Be smart and stop these silly fad diets! 💁🏽♀️😘
A little reminder for those of you who might have a few treats at the weekend. The slice of cake won’t determine your results, it’s what you do next. You need to open up your mind and see the bigger picture, it’s 1 snack/meal out of 35 snacks/meals for example over 7 days. Having that mindset takes the pressure off and gives you the feeling of not being restricted
Remember...you have options
🔸 move more and burn more calories
🔸 fit the slice of cake into your calories
🔸 Just accept you have gone off track, but that’s ok, get back on track with next meal
🔸Calorie borrowing-consume slightly less calories the following 1-2 days.
Creating that sense of freedom and not being restricted will be a very powerful tool for long term weight loss.
Remember: you have options and you’ve only ever one meal away from getting back on track. Make your next meal better! 🙌
WALKING LUNGES( Overhead Weight)
When I do walking lunges usually at the end of a leg session (to really fatigue muscles ) I always do them with weight overhead ( can be barbell or dumbbell or weights ) the reasons
1- It’s more weight bearing on the whole core and engages this area much more
2- It helps keep your form/ shoulders back/back straight/ head up. This can be lost with regular Lunges as you can easily start to lean forward as you fatigue if you do with overhead ones you will drop the weight or fall over 😂
3-It’s more challenging and I like a challenge
Try x3 sets of 90 secs see how it goes 💪💪 PT slots available now DM for more info
12 week clean...ish bulk started at the beginning of this month looking to hit 17 stone with only a slight rise in BF 💪🏼 This valentines treat consists of 18oz of sirloin steak, sweet potato, asparagus, broccoli and a smidgen of dauphinois potatoes, too good to turn down. 😂
I'll be posting updates of my progress over the coming weeks so stay tuned and If you would like advice on bulking, cutting etc DM me or give a shout @thegymliverpoolone 🏋️♂️🏋️♀️💪🏼👍🏻
Valentines Treat - for today Only, 50% off my ‘Women Only’ Total Body Transformation Program. Here’s what you get. 4 week training package worth £100:
Access to all my famous ‘Women Only’ Boxing sessions ( 20 in total ) ✅
Proven diet plan ✅
2 Free private weight training sessions ✅
Free training handout, which will help support you in the classes ✅
Free training video, which will help support you in the classes ✅
Accountability every week ✅
Free smoothie pack ✅
Free cook book ✅
Free treats pack ( recipes ) ✅
Phone consultation every week ( if you need it ) ✅
All this for just £50. Professional training that you will love
This offer is only open for today
RESULTS!! Look at the difference in the lower abdomen
This can be some of the most stubborn fat to move for women and can often be the last thing to go
I have been working with my lovely client for a while now and she is getting results on results and just today at our check in I noticed how much had come off her lower abdomen, which is the area she wanted to target when we started
We combine HIIT and heavy weight training to achieve maximum results, we have also tweaked her diet to suit her lifestyle to ensure she stays on track
Well done girl here’s to the next few months 💪🏼
I speak to women daily about losing weight... about how unhappy they feel, nothing fits, they feel insecure and they can’t find a way out! 😔
Their are people that really want the results and their are people that like telling people they want the results.. I’m sorry this may sound harsh but it’s true! 💁🏽♀️👍🏼
People are NOT willing to do what is needed to lose weight, stop saying your unhappy with how you feel when your not doing anything to change it.🙅🏽♀️🙄
Seeing the progress with my online clients is fantastic because I can see how much they want it, they are learning the ways of flexible eating and still enjoying lives. 🍕🍷❤️
Let me tell you something.. YOU WILL NEVER GET RESULTS IF YOU KEEP TALKING ABOUT IT! 🤨☝🏼
Why? Because you simply don’t want it enough! 🤷🏽♀️✌🏻
CALORIES IN v CALORIES OUT (OVERESTIMATING)
One of the most common reasons a lot of people fail when balancing calories in (food) from calories out (energy used) is over estimating the intensity of exercise when using such apps as Fitness Pal when asked how active are you which then calculates your using more calorie than you are
For example if your new to exercise and are doing 3 low intensity routines a week ( say walking 1 mile on a treadmill) but count that as very active when working out how many calories you should eat you will probably eat more calories than needed resulting in weight gain/ weight plateau.
Be honest when entering how active you are as and if weight loss is your goal I would advise entering sedentary or not very active which avoids excess calories until you see how your body reacts to exercise.
Also never reduce your calorie intake by more than 500
I know this is very common & confusing issue with my clients and when shown how to adjust results normally follow 💪💪 DM as I do nutrition sessions/guidance to cover this
Remember if your diet is wrong it doesn’t matter how much exercise you do as you can’t outrun a poor/incorrect diet.
For me cardio on a machine is dull & boring but I love hitting a bag it’s great cardio and nothing better when you’ve had a stressful day but where do you begin
Learning to punch is a good stater and this little workout I did everyday for a month and is a good starting point
X100 punches of each 30 secs rest between
1- Double Jab
3- Left Body Hook
4- Right Body Hook
5- Left Head Hook
6-Right Body Hook 🥊🥊 I use boxing in a lot of my PT sessions and is very popular and a great workout 👊👊
Do you need to implement progressive overload to build muscle? In short...YES, but there is more to it than trying to lift heavier week after weight.
What about the other components of progressive overload that are often overlooked, like
Anything that puts more stress on a muscle, is the new stimulus needed for hypertrophy (muscle growth)
Exercise execution is also overlooked in pursuit of throwing around heavy loads. You maybe lifting heavier weights each week, but is the targeted muscle working less due to other muscles over compensating, causing in the breakdown of exercise execution. You need to lift heavier over time, but not to the detriment of technique.
Next time you hit a plateau, try manipulating other variables like tempo and frequency instead of adding more weight to the bar to create a new stimulus for your muscles.
2 of the best moves not just for working more than 1 muscle but for strengthening the core which without you won’t get far. However they must be done with correct form as more harm than good could be done (injury)
If your think you need help or would like to book a session please get in touch.
No membership at gyms needed you pay as you have sessions
How to maintain muscle mass on a cut ⚒
The problem with weight loss is that it doesn’t just account for fat it also includes weight loss from muscle,bones, organs etc. 💪🏼 🦴
The last thing you want from a cut is to lose muscle the majority of your weight loss should come from fat.🙃
A common mistake people make when cutting is cutting calories and focusing on total weight loss, this will include loss of both muscle and fat. ⛏
Here’s a few steps to take to help maximise muscle retention. -
•Lift weights to maintain muscle 🏋🏼♂️
Although you may not be building muscle on a cut, lifting weights is essential for maintaining the muscle you already have.
•Maintain your strength -
The goal throughout the entire cut should to be to maintain the strength so don’t decrease the weight.
•Don’t be too extreme with your deficit -
Don’t cut calories too low, eating too little calories can result in burning muscle mass for energy. Avoid going below 25% deficit. 💀
•Eat enough protein -
Eating a high protein diet is essential for building muscle as it’s proteins job to create and preserve muscle. High protein diets are more important during a cut as a high protein diet has shown to result in greater fat loss and increase muscle retention. 🍗 🥩 -
•Avoid excessive cardio -
Cardio can help with burning more calories and fat how ever doing excessive amounts of cardio can result in over training. This can cause “metabolic adaption” this is when your body down regulates metabolic processes like NEAT. A slow metabolism is the last thing you need on a cut. 🚴🏻♂️
INSTAGRAM vs REALITY 😱😫
BLOATED NOT PREGNANT!!! some of you may know I suffer with IBS and my bloating gets bad. 😢
This is quite a ballsy post as i’m very insecure over as obv it can get really bad so no negative comments please! 👋🏼
The reason for this is to show just how instagram doesn’t show real life what’s happening.. the first picture is a posing selfie, the second picture is taken 5 seconds later stood up. 🤨
This is why we should NEVER compare ourselves to people on instagram.. people only share what they want you to see! Most people take pictures or videos when they feel good about themselves not when they feel bad.. 💁🏽♀️☝🏼
This shows how deceiving it can be, so please ladies when your feeling shit about yourself always remember some things aren’t always how they seem! 🤷🏽♀️😚💓
SQUATS- Essential Tips
Squats are a fantastic big compound move using more than one muscle especially done correctly. Done incorrectly though (eg leaning forwards/knees tracking over toes puts strain on lower back and knees.
1- Back-keep it straight throughout and keep the bar steady and parallel if it starts moving your leaning to far forward/back
2-KNEES BEHIND TOES- Make sure knees don’t go over your toes this will put major pressure on your knees & take the workload from your leg muscles + your heading for injuries
3-GO DEEP- Work on the depth of your squat before going heavy. I see so many people piling weight on but barely going the 90 degrees ( that is claimed to be the safest angle) or worse doing 1/2 of this (definitely not a squat). Going Deeper engages more of the leg muscles than the above ( very quad loaded) & also places less stress on the back * Forget the ego led look how much I can squat brigade as in many cases their form & technique is poor
4- INCREASE WEIGHT SLOWLY - see above it’s not just about how much you think you can squat but how much you can squat correctly and getting the best out of that squat. Like anything in the gym slowly increase weights whilst keeping the form\technique ** If your putting in the effort you want the best results ***
Just realized I never posted this on my business page! Finally received this piece of paper after being certified in September!
I realize Instagram is flooded with fitness information, but if you ever have any questions or need some guidance with a workout plan, feel free to contact me on this page!
I’ll be finishing up my degree in Exercise Science this fall! I’m loving training clients so far and I can’t wait to continue to help people with their health and fitness.