TrainSharpe Coaching

Sack Your Doctor 😳

Here’s 7 Real testosterone boosters…

Lose body fat/get lean

Eat more steak

Walk for 20 mins a day in sunlight

Skip long distance cardio form exercise

Strength train and build muscle

Sleep 7-8 hours

Have More s*x
*which is hard if none of the others above are being done*

I’ve found The easiest way to stay consistent

It’s not what you want to hear though.

Be Boring…

Train using the same exercises.

Eat the same meals 80% of the time.

Wake up and go to bed at the same time.

Do the same thing every morning.

The new shiny THING never works, stop skipping from one thing to another.

New sport performance clothes coming soon . Stay connected for prices order book opening soon 🥳

10 PILLARS TO FAT LOSS
1. Focus on Behaviour Not the weighing scales
Ask yourself:
● Are you sticking to your training?
● Are you continuously aware of your actions and what you're doing ? ● Are you consistently trying to eat better?
● Is your daily habits and structure in place ?
● Are your performance levels at optimal capacity when training ?
2. Optimize Insulin levels
● Did you know insulin has a huge amount of control over fat storage. ● Insulin is a hormone created from the pancreas.
● Insulin is a storage hormone.
● Best way to optimize insulin is to walk everyday for example do 10,000 steps a day ● Fast on rest days 12 - 16 hours from last meal
● Fasted cardio first thing in the morning before work and breakfast ● Dont eat after your last meal in evening
3. Optimize Hormones
● Go for blood test have hormones tested I:E Testosterone and Estrogen levels ● Make sure you get 7-9 hours sleep
● Take vitamin D
4. Sleep
● Important for fat loss, wellbeing , and recovery
5. Walking and staying Active
● Non Exercise Activity Thermogenesis (NEAT), and hiit training (High Interval Training e.g sprints)
6. Do Not Starve yourself
● Stay fuelled for optimal performance and energy levels
7. Relax
● Stay relaxed and rest try to be stress free. This is important because your body will go into a catabolic state which will cause you to lose muscle mass. Cortisol levels will be raised which will cause you to store body fat.
8. Drink plenty of water
● 90% body fat will come out in your urine and stools so stay hydrated. ● Hydrating your body can also reduce joint pain; keeping fluid topped up on your joints is a must.
● Mood is usually better when hydrated recommend around 4 - 6 L per day for men and 3 - 4 L per day for woman
9. Resistance Training
● Train at least 3 to 4 times per week, improve metabolism
● Helps build type 2 muscle fibres
10. Patience

How to work out your calories
For maintenance and calorie deficit 🤷🏻

1. Convert your body weight into lbs
2. Multiply BW in lbs by 12 = calories

The above equation will give you how many calories your currently need per day to stay around the weight that you already are (maintenance)

So For example ☝️
If I weighed 200lbs I would Multiply this by 12 which = 2400 calories this is how much energy per day I would need to stay around 200lbs.

Calorie Deficit 👇

Now if my goal was to lose weight and reach 150lbs I would then work out my desired goal weight which is 150lbs and multiply by 12 which = 1800 calories.

This is how you work out your daily calorie intake to be in a energy deficit. 👌

Hope this makes sense guys of you found this information helpful drop me some 👍🏻

And if you still feel confused send me a DM or comment below happy to help👊🏻

2021 weight loss check list ✅

1. Do Resistance training
2. Calorie deficit
3. 7 hours sleep per night
4. Drink 4- 5 Litres water daily
5. Be patient
6. Be consistent
7. Except your have bad days
8. Focus on the measurements
9. Do not focus on the scales
10. Avoid fad diets

Comment below
If you agree or would like to know more or how to achieve the above

Benefits ZMA
1. Zinc. This trace mineral is necessary for more than 300 enzymes involved in metabolism, digestion, immunity, and other areas of your health.
2. Magnesium. This mineral supports hundreds of chemical reactions in your body, including energy creation and muscle and nerve function.
3. Vitamin B6. This water-soluble vitamin is needed for processes such as making neurotransmitters and nutrient metabolism.

Benefits weight loss

Decreased risk of diabetes.
Lowered blood pressure.
Improved cholesterol levels.
Decreased risk of heart disease.
Decreased risk of certain cancers.
Improved mobility.
Decreased joint pain.
Improved blood sugar levels.