Intimidation is a big thing for most gym go’ers.
We even have an area in my facility that Women name ‘the men’s area’.
It’s not their area at all!
It’s just where the squat racks and free weights are.
These can be ‘intimidating’ because people feel like they’re being watched.
But let me tell you something.
Other people in the gym are so focussed on themselves – they probably don’t even realise you’re there.
If we removed our mirrors I honestly think we would lose 50%+ of our members.
Fitness has become so narcissistic that people honestly can’t bear to train without reflection.
When you think there’s a guy watching you squat.
He’s not, he’s just caught a vein in his bicep and he’s walking closer to the mirror to admire it.
The big meatheads?
Trust me on this one, they have the most insecurities of anyone in the gym.
Thus usually the main reason for being so large.
The largest bodybuilders I have ever met are also usually the kindest of people too.
Worrying about what other people think is a huge waste of your time.
My biggest issue however is that people are worrying about what others think to the extent they don’t visit the gym on their own or get done what they need to get done.
That’s the most ridiculous thing going.
The gym has become a hub for self obsession and vanity for all with the occasional person who just wants to be a little healthier and slimmer.
Body dysmorphia is rife and social media isn’t helping.
90% of the people training are admiring themselves and checking the amount of likes their last instagram post got between sets.
People won’t even notice you’re there.
When you train at the gym you burn somewhere between 200 and 500 calories an hour (on average – depending on your weight and the type of training you do).
So let’s say you train 4 times a week, that means you’re burning roughly 800-2000 calories a week from exercise.
But guess what?
To lose one single pound of fat a week you need to burn 3500 calories more than you consumed. So even after you’ve trained hard all week you could still be 1500-2700 calories short.
Which is why just “smashing the gym” isn’t enough if your goal is fat loss.
In fact, when it comes to fat loss, training is just a small piece of the puzzle – the big piece is being in a calorie deficit (burning more calories than you’re eating).
If you’ve ever wondered why you can’t seem to lose weight I have the answer for you…
You eat too much food for the amount of activity you do (or don’t do).
It really is that simple.
And if you think “but I don’t eat that much and I still can’t lose weight” then I’m here to tell you that you’re wrong and you’re simply eating way more calories than you think you are.
Did you know that a Starbucks Pumpkin Spiced Latte contains 420 calories?
Or that a bowl of Wagamamas Beef Ramen Noodles contains over 900 calories?
Maybe you didn’t realise that a Dominoes Pepperoni Pizza has over 2,200 calories?
So how do you lose fat then?
Make Sure You’re In a Calorie Deficit (And Sort Out Your Nutrition Habits)
Doing this equals weight loss because . . . well, science. Basically, if you burn off more calories than you consume you will start to lose weight and in the right circumstances (good nutritional habits, smart training and lots of sleep) this weight loss will primarily (or totally) be body fat.
Now when I say a “slight deficit” that’s what I mean slight – small, minor, minimal. Whatever you do don’t slash your calories to within an inch of their life and eat a stupidly small amount of food, that’s a bad idea as I explained here.
You also need to make sure you’re eating good quality food so you can provide your body with the nutrients it needs for energy, recovery and performance in the gym.
The easiest way to do this is to make sure you’re sticking to these four simple nutrition guidelines.
Number one, aim to include protein, healthy fats, vegetables and leafy greens in every one of the meals and snacks that you have throughout the day.
Number two, on training days have most of your carbohydrates in the meals and snacks immediately before and after you train. This is when your body will make best use of carbs, to provide you with energy before a session and to help you recover after a session. On non-training days simply spread your carbs out across the course of the day.
Number three, aim to make your meals up of a variety of single ingredient foods. By this I mean foods that only have one ingredient, for example chicken is just chicken, sweet potato is just sweet potato and pepper is just pepper – they all only have one ingredient. Whereas a Jaffa cake has loads of ingredients, most of which you can’t even pronounce.
Number four, 80 to 90% of the time avoid wheat sugar alcohol and processed foods. Having these sometimes is absolutely fine just make sure they don’t push you into a calorie surplus.
Nutrition for fat loss really doesn’t have to be restrictive as long as you stick to these for simple guidelines the majority of the time and always aim to remain in a slight calorie deficit you will gradually and consistently lose body fat.
If you want to lose body fat you should do weight training and anyone who advises you any different has no idea what they’re talking about.
For starters; having more lean muscle mass increases the amount of calories your body burns on a daily basis, so lifting weights and adding muscle means you can lose more fat every day just because you’re more muscular.
Why wouldn’t you want that to happen?
Side Note: Having more muscle doesn’t mean you’ll get “too bulky” . . . even for women, getting “too bulky” is impossible without dedicating a SERIOUS amount of time and concentrated training & nutrition efforts on specifically aiming to build muscle mass – you won’t be doing this ‘cos you’re aiming to lose body fat.
Secondly, lifting weights means you will get strong and when you get strong you can…
– Train harder with higher intensity
– Use higher loads (more weight) on the bar
– You’ll be more stable and less likely to get injured
– You’ll build more lean muscle mass (as I said earlier this increases the amount of calories your body burns everyday just by being alive so it makes sense to make some muscle gains).
All of those things contribute to effective fat loss training when paired with good nutrition habits and a calorie deficit.
So, let’s take a little step back here . . . there’s a difference between being ‘skinny’ and having the body you want – the weighing scales certainly aren’t the indicator of your dream physique.
Using women as an example . . . would you rather weigh 10-11 stone and look exactly how you want to look – firm, lean and shapely?
Weigh 8 stone on the scales and be skinny but look soft, flabby and out of shape?
Easy answer isn’t it?
Weighing more but looking awesome and being full of confidence will always beat weighing less but still being ’out of shape’ and unhappy with your body.
Remember, if your goal is scales orientated then your outcome will also be scales orientated i.e. you will weigh a certain weight but you won’t necessarily look how you want to look.
Change your mindset and have some mirror or measurement (muscle girth, body fat %) orientated goals too.
Those people that go all out on high volume cardio/interval training program and a hugely restricted diet may end up losing a load of ‘weight’ on the scales but they don’t always look better.
What I mean by this is;
If you do inordinate amounts of cardio (no weights) and eat a restricted/low calorie diet you’ll lose fat, you’ll lose muscle and you’ll weigh less but you’ll just be a smaller/lighter version of how you looked before; still a bit flabby, still a bit soft, still no shape, still unhappy with how you look.
Whereas if you kick the cross trainer to the curb, add weight lifting into the equation (and execute it properly) you’ll build muscle, you’ll develop great legs, arms etc., you’ll burn more calories every day, you’ll lose body fat and . . . when you lose that fat you’ll unveil the body you’ve been after all this time.
Now tell me that doesn’t make sense.
Increase Your Activity Levels
Being in a calorie deficit does not always mean that you have to eat less food. Living a more active lifestyle will increase the amount of calories you burn and help create a calorie deficit too.
Being more active doesn’t mean you have to be in the gym for two hours a day either, making simple changes such as taking the stairs instead of the lift or doing things like indoor rock climbing as a social event rather than sitting in watching Netflix all adds up.
The truth is your time spent at the gym should largely be focused on getting stronger, becoming more durable, improving your fitness and building muscle mass. And your time outside of the gym (the other 165 hours you have every week) should be where your calorie deficit is created through a combination of nutrition and daily activity.
Get Lots of Sleep
A friend of mine (and fellow coach) once said…
“A lack of sleep makes you dumb, slow, fat, weak and more prone to injury and illness”
He wasn’t wrong.
Poor sleep can be a bit of a disaster for your body…
Your body fat can increase, muscle growth and repair will slow down, your corsitol (stress hormone) levels will go up and your performance in the gym will deteriorate.
And the result is you end up looking and feeling like walking, talking zombie – which isn’t ideal.
Sleep really is the unsung hero of getting results.
I mean yeah, you could survive on 4 hours sleep a night and a cocktail of Red Bull and Monster Energy whilst watching Netflix until the early hours but that wouldn’t do your fat loss any good.
So, getting into a good bedtime routine and deep sleeping pattern is important, here’s how to do it:
a) No phones/laptops for 60 mins before bed – the blue light can play havoc with your brain activity and sleeping pattern
b) Make sure your room is as dark as possible
c) Take some ZMA (if you have trouble sleeping)
d) Get into bed and read for 30 mins
e) Try to get to sleep before 12am and sleep for at least 7-8 hours
There’s also an app called Pzizz that I recommend you try, it’s pretty cool for helping you get in a solid sleeping routine.
All of this is tied together by consistency. If you’re not consistent, fat loss is unlikely to happen and if it does happen it will have been by accident.
The people who get great results do the basics well day in, day out for months and years at a time. It’s not sexy but it works.
All these guys have made impressive progress because they maintained a calorie deficit, good eating habits, a smart approach to strength training, an active lifestyle and lots of sleep for more than just a few weeks.
Remember, great results don’t happen overnight.
Whether the large population of gym goers realise it or not, they’re bodybuilding.
Bodybuilding is where you promote muscle growth and bring down body fat to show these ‘gains’ off.
So yeah, females and males alike typically sometimes without knowing take part in this bodybuilding malarkey.
However how many of these people actually know what's going on or how to make a muscle grow?
Imagine if people just started to drive cars without learning how to?
So I am going to break it down for you, simply.
There are two ways in which muscles grow.
Through strength increases (myofibrillar)
Through pump training (sarcoplasmic)
Both these are types of Muscle Hypertrophy.
Scientists are still trying to figure if its pronounced:
(hyper-trophy) or (hy-pertroph-e)
Please note, for muscle growth we need to be in a caloric surplus (extra calories).
Ok so here are the basics.
I am going to talk about SARCOPLASMIC HYPERTROPHY
(Aka Pump Training)
Muscles require oxygen.
Oxygen travels in the blood.
When we contract (tense) a muscle we send oxygen to it, through blood.
Each muscle is like a balloon and has a certain capacity for blood volume.
Through multiple reps under the right load, intensity, etc. etc.
We can send in more blood than can come out.
This is called a pump.
The muscle feels tight, almost like it could pop.
However if we continue to rep, which is a painful procedure one of 2 things occur.
Production of lactic acid.
Stretch of muscle tissue.
This is where the pain face comes from.
The muscle is like ‘Yo, dude we’re full, what are you doing?’
This causes the balloon to stretch, causing lots of small tears in the muscle.
This is why bodybuilders (and probably you) require protein to heal this occurrence.
The body is always adapting to things going on in every day life and this one is quite simply.
‘Yo man, we’ve had several instances of not having enough room to hold all this blood.’
Therefor the body adapts to grow the existing tissue to meet the bodies requirements.
Almost like moving to a bigger house when you got more kids.
Keep in mind muscle is expensive.
Its like having a fast fancy car.
You need spare money to be able to maintain it.
Or you’ll swap it in for a hybrid.
Get my drift?
Now lets take a brief look at MYOFIBRILLAR HYPERTROPHY
This is from lifting heavy, I do this very frequently with my female clients.
They do not want balloon like muscle tissue, they want dense, thick muscle tissue to get that ‘toned’ look.
Yeah that's right hombre, bubble bursting time.
HIGH REPS ARE FOR THE DUDES WANTING TO BALOON UP.
You should be lifting heavy.
(Queue the ‘my life is a lie’ line…)
So Andrew, what the hell is MYOFIBRIwhat?
Ok, here is the simplest way for me to explain.
Lets call your muscle tissue ‘Terry’.
Terry makes 5 cups of coffee a day, that's all he is used to.
One day you are like ‘Oi, Terry make us 45 coffees would ya?’
He is like, ‘Piss off mate I’ve only ever made 5’
(That's you lifting a weight that's too heavy)
Imagine one day your like ‘Oi, Tez, you couldn’t make 6 coffees could ya?’
He’d probably be fine.
Then 7, then 8, then slowly its 10.
Get my drift?
Before you know it, he’s making 45 and he didn’t even realise.
That's you getting stronger, welcome to strength training.
This produces leaner, thicker and denser tissue.
That's why bodybuilders and powerlifters look different with their shirts off.
That's muscle growth 101 for you lot.
Any questions drop me an email, not too many mind you.
Is it better to go first thing in the morning?
Do you burn more fat if you train in the morning?
Does it even matter?
Well let's put it into perspective. If you are someone who struggles to get up in the morning and I set you a workout programme you had to do 4 mornings per week how consistent would you be?
My guess is not very.
Sometimes getting hung up on such small details isn't worth it. Unless you are a professional athlete I think you should set your training to work around you.
If it suits your schedule to train in the evenings then train in the evenings. If it's in the morning before work then do that.
Finding what works for you as an individual is key. It will increase the chances of you being consistent Which in the long run is going to be more important than worrying about the smaller details.
To my knowledge there isn't any evidence strongly supporting greater fat loss or improved body composition by training in the morning.
Don't be that person who doesn't end up
going to the gym at all because you got hung up on smaller details that are not more important than consistently turning up.
'Comfort zone' What a load of shit
Heard it before, heard it again.
“I just don’t feel comfortable doing that yet.”
Whether it be going into the free weights section.
Finally using the squat rack when there’s another man in the gym.
Whether it be pulling your tupperware out your bag at work and worrying about the 'donut a day keeps the doctor away' office guys glancing a judging eye at you across your office work space.
Or even getting your kit off at the beach or getting frisky with a loved one, or stranger.
People have this idea of it being ‘out their comfort zone’.
Well I’m afraid your comfort zone is a fabrication.
You made it up, you set the boundaries, you made the rules.
For those of you familiar with Physics you have matter and non matter.
Comfort zones are non matter.
When you can finally come to terms with it not existing you’d be surprised what you can get up to.
You’re literally just making shit up in your head so you don’t have to be uncomfortable.
I had severe anxiety for 10 years so I know every excuse under the sun. I forced myself into situations where I felt unbelievable uncomfortable.
Turns out it was actually fine.
So think about it is what you’re putting off right now.
Whether it be:
– Getting help in the gym
– Eventually leaving the women’s only area
– Learning how to amend your diet
– Breaking up with a partner you don’t actually have any feelings for
– Asking for a payrise
– Telling your boss they’re a bell end and you’re not happy with your work load - yes you Tayler!
My advice for you is simple:
Stop being a moron, you made up your comfort zone, get over it and get on with it.
Or stay where you’re at now forever, up to you.
We all hate walking into the gym and it being packed – Not being able to squat without feeling like you’re about to sit on the face of the person on the bench behind you.
(At least get their name first)
I’ve had occasions where I’ve walked into the gym and after 5 minutes thought fuck this! Well I'm here to help! With the below tips learn how you can go from sacrificed session to “Bring it on”.
Be willing to mix your session around.
OK I know “Compounds first bro”, however mixing up your training from time to time never hurt nobody. Plus a bit of variation thrown in here and there can be fun!
Don’t jeopardise the rest of your session as you’re waiting around for equipment, just move things around and come back to it when it’s free. So you may be pre-fatigued but at the end of the day the volume of the session will still be the same.
What do I mean by this? – Let’s say your first movement is Olympic bench however it is being used, adapt and utilise flat dumbbell press. You’re still working the same muscle group, in the same movement pattern, and at least by doing so you’re not missing out on an entire exercise!
It’s key to have an alternative to everything, always be prepared.
No one wants to be ‘that guy’. You know, the one that doesn’t share anything and always seems to be doing 5 or more sets! Don’t be afraid to jump in with someone.
Keep it simple.
If your schedule is tight try to stick to straight sets. Especially when the gym is busy. There is nothing worse than doing a superset, going to do the second half of the movement and someone has jumped in and started using your equipment you had ready.
Think logically. If you are going to incorporate supersets / giant sets then programme them so the same equipment is used.
There we have it, no matter how you program your training you should always be able to complete a session regardless of the state of the gym.
OK so I am sunburnt again!
A face like a baboons ass is not a good look.
Secondly, it's my day off and yet again I'm committed to delivering these dam emails. I've spent hours this morning putting together an in-depth guide to make your life easier.
It was stressing me out, laptop nearly made a swift exit through my window...
So the least you can do is open the fucking thing, thank me later.
We have an emotional connection to food.
Happy, sad or in-between, we all have the go to foods that make us feel good.
Unfortunately these foods tend to be processed, very high in sugar and fats, contributing to the obese epidemic we see today.
This foods are easily consumed and overeaten, in most cases often leaving us feeling unsatisfied and hungry again an hour later.
If you can't get a grip on the emotional eating, you are going to find it incredibly hard long term to keep sustainable results.
“Andrew what is the best exercise to remove fat from my stomach?” This has to be in the top 3 most common questions I get asked. Everyone wants to know what the best exercises are to remove bingo wings, belly fat and back fat.
I am going to highlight 3 key exercises you must do if you want to melt fat from these areas.
Make sure you are paying attention.
For belly fat
It is absolutely essential you don’t get drawn into the cake eating exercises that seem to be a common theme in most offices.
For bingo wings
It’s hugely important that you don’t over work the biceps by shovelling unnecessary calories into your mouth.
For back fat
Make sure you are aware of the the calories you are drinking. These tend to go unnoticed.
That’s it. Do these 3 things and watch the fat disappear.
Oh you thought I was going to give you a new plank variation?
Or maybe the best tricep exercise that you haven’t already tried?
Not a fucking chance.
Eat less food and move around more if you want to reduce your body fat. Sure you can add extra stomach work or tricep work, but if you think you are going to train the fat away good luck.
Don’t be fooled into thinking you can spot reduce body fat. Ask anyone you know who has dropped fat and they will tell you they had areas they found very difficult to shift fat from. It isn’t that simple.
When you are dropping fat the body will pull fat from everywhere. The chances are you are reducing fat from your problem area but because you focus on it so much you can’t see it. You are forgetting about the progress you have made overall. Don’t do this.
My advice is to be consistent with your food and training perhaps add a little extra work in the areas you want to target if you want to.
This can be also be a good psychological boost and may help keep you motivated. However don’t let this be at the expense of your diet being on point.
11 Reasons I hate 'Boot camps'
I’m not saying they’re a bad thing for you, I just don’t like them – here’s why:
1) It’s outside – not because it’s not good to be outside, it’s because the trainer wants to keep his outgoings down. They’re probably offering you a discount to retain you too because they’re too tight to spend more than 47p on an online advert for their business.
2) You’re limited – burpees, high knees, kneeling pressups… from here most exercises come from the ‘I just made this shit up’ book of exercises. What do they do when you become used to the stimulus from the exercise.
Urm, do more?
Nice programming bro.
3) Burpees, people are paying someone else to be told to do them. How is this happening?
4) Group Prescription – Oh yeah, you all want exercise? Here it is!
Imagine that happening at a doctors surgery.. “You all ill?” Here ya all go. Slight exaggeration but you get the drift.
5) I may be wrong but it’s called Personal Training because it needs to be personal. I highly doubt people are opening up about their emotional drives to over consume hedonic foods during a Wednesday night boot camp.
Exercise isn’t a holistic solution to composition.
6) People dressing up in military kit to take exercise. Whether you’re military or not it doesn’t mean you’re a better coach than someone who coaches in ‘civvi’ clothes.
7) ‘Beasting’, again a terminology I feel shouldn’t belong in the fitness industry unless you’re a sadistic bastard. In that case join Crossfit instead.
8) Programming – most is off the cuff, in most cases NO REGARD for impact, volume and stress on joints etc.
9) Form – You’ll see the same in Crossfit boxes that try and host a class with too many people. Poor form can be over looked leading to injury.
10) ‘The Completion Aspect’ as I call it.
Completion is seen as finishing the allotted exercise in the given amount of time with no regard to anything else.
BURPEES FOR 30 SECONDS GO GO GO!
No good stimulation of muscle tissue should or ever has been rushed.
11) It’s for the ‘keep costs down ‘fitness’ people of today.
Well, good luck when you purchase your next car, house or holiday keeping costs to an absolute minimum – nothing will go wrong there….
p.s I do genuinely think that ANYTHING that gets people off the sofa is a GREAT THING.
I could just list 2938 things better than a traditional boot camp...
Motivation is such a big part of every gym goers life. Whether it be summoning the motivation to even go to the gym in the first place or to do your absolute best when you’re there.
Motivation comes in many forms too, music is a big one for a lot of people, but it could be something like not letting your training partner down.
This is just one of many uses a training partner has!
I personally prefer training with a partner as I get an extra little push when I feel like I am fatiguing.
I also rely heavily on them to help me with safety and spotting. It’s not just what you get from the session which is why I like having a training partner, it’s the banter too bro
I much prefer to have a laugh when I’m in the gym rather than keeping myself isolated from interaction.
Don’t get me wrong, I work fucking hard (and I make sure my partner does too) but there is something to be said for enjoying a workout too, rather than just grinding your way through it everyday!
When you step back and look at it, this is one of the reasons Personal Trainers even exist!
Sometimes people just want to have someone with them when they are training to make sure they are heading in the right direction.
Of course there are a lot of benefits to having me as a personal trainer...
The good looks,
I bring 10 years of knowledge which you would otherwise be left to trawl the internet for hours and still not get a concrete answer, I make sure you are performing the correct movements (safely) and motivate you as you go along, but I can also be your training partner.
Whichever way you cut it, your training partner should be there for you come rain or shine, have your best interest at heart and make sure you get the most out of each session… sound familiar?
Let me know whether you prefer to train with a partner or on your own 🙂
If you are interested in training with a friend give me a shout, you can make some big savings too!
Finding the time to stay fit and healthy when you’re a busy mum can be difficult as demands from the children can make it almost impossible. Use these following tips to help you live a healthy lifestyle around your family.
1. Block out a preferred time to exercise. If you have an appointment you will be more likely to adhere to your plan.
2. You don’t have to join a gym to exercise. Your living room, garden or local park can be the perfect locations. Walking and taking the stairs when possible can be great calorie burners.
3. If you are time restricted, use full body exercises which will work more muscle groups in a shorter amount of time; A quick, simple programme you could follow would look like this:
4 sets of 15 reps of each exercise. Take 1 min rest between each set.
A1 - Squats
A2 - Lunges
A3 - Press ups
A4 - Banded rows
A5 - 45 seconds mountain climbers
A6 - 1min front plank
A7 - 30 second side plank each side
1. Include your children while you workout, it’s a great way of keeping your children active too!
2. Surround yourself with a network of mums and like-minded individuals. Having that support around you will make your fitness journey even more motivating
3. When it comes to nutrition, preparation is key. Take some time out once/twice a week to mass cook some healthy meals. Throw a load of mixed veg into a pan with some lean protein e.g. chicken or turkey and separate into bags for freezing. That way you have healthy meals ready to go.
4. Try not to pick at your children’s meals as these extra calories can add up very quickly and hinder your goals. Have your own healthy snacks readily available.
5. Use an app like MyFitnessPal which will help you track your calorie or food intake.
6. Adherence is key! Stick to a nutrition plan and exercise routine that is sustainable and enjoyable.
1) Do full body workouts
Workouts should focus on compound exercises that work as many muscle groups as possible. This leads to a better anabolic hormonal response to training, meaning greater testosterone release, ultimately meaning more muscle. Full body workouts also result in greater energy expenditure per workout.
2) Remember, you can’t out exercise a bad diet!
The foods you eat are going to have the biggest impact on you reaching your training goals. Eat real foods and focus on getting plenty of veggies and fruit onto your plate!
3) Keep it simple
Don’t over complicate training whether its weights or cardio, focus on quality work over quantity.
4) Perform maintenance on your body
Make foam rolling, mobility drills and stretching part of your routine. These will enhance performance, help prevent injury and make your body feel great.
5) Use weights to improve cardio and burn fat
Perform density-style circuits to improve work capacity, build muscle and torch body fat. Pick an exercise for each of the following movements; lower body, upper push, upper pull and core. Complete as many rounds as you can within 15 minutes working in the 8-12 rep range. This is a great way to train when time is short.
6) Find a training partner
Training partners will help push you harder and add an element of competition to workouts. Being accountable to a friend will improve adherence to any training programme.
7) Develop a pre-bed routine (I don't mean masterbating)
A lot is made of the number of hours you should sleep each night, but most importantly is ensuring the sleep you do get is good quality. Creating a pre-bed routine that involves habits such as reading, taking a hot bath, dimming the lights and including crabs in your evening meal all help to ensure a restful slumber.
I mean its a silly question, really.
I know yeah, a few of you may have jobs you don’t like but training should be something you WANT to do.
I personally think that if you don’t enjoy your job you should go do something you want to but that’s digressing from the point of this post.
Training needs to be enjoyable for one main reason.
That’s another reason why I am ‘pro weights & anti-cardio’, the better you become or ‘fitter’ you become the more you have to do…
Even if you LOVE running, 6.5 hours of it isn’t really going to be a barrel of laughs.
Nor good for your joints.
So whys sustainability so important?
Well, look at your last diet.
Its your last diet and no longer your current for a reason because it wasn’t sustainable.
Juice+ this, herbashit, IIFYM and all that.
Find something you can do.
Find something that you can enjoy.
Find something that you can see yourself doing until the day you have to trade it in for a Zimmer frame.
Otherwise don’t bother doing it at all.
Sustainability is the most important thing in this game.
Even more important that meal prep snapchats.
This is why I’ve created an online platform with every single piece of know how you will need for a successful transformation. There are also a huge variety of workouts to choose from too!
I'm going to try and make this really simple for you.
TDEE (total daily energy expenditure) is the total amount of calories you burn in the entire day, this could include, sleeping, eating, training, general moving around.
BMR (Basal Metabolic Rate) is how many calories you would burn without getting out of bed, for example your braining ticking over in your head will burn around 700 calories.
TEF (Thermal effect of feeding) this is how many calories your body will burn whilst consuming and processing food. Your TEF will increase with a high protein diet.
EAT (Exercise Activity Thermogenesis) is the amount of calories you burn in a gym.
Now your NEAT (Non Exercise Activity Thermogenesis) is a big component and is everything you do outside of a gym. For example, taking the stairs instead of the lift or walking rather than taking the car.
Studies show that those who increase their NEAT have far superior fat loss results than those who just go to the gym everyday. Do Not neglect your NEAT, it is the golden ticket to results.