Ermo Roos Coaching

Locked in 🫡

For me holidays are never drinks and hangovers.
I much prefer adventures and experiences!

Here we have it, a 10 week progression example to get in shape.

This chapter ended and the next one is starting.

His strength in the gym has increased drastically (example on the last photo, thats incline DB pressing for reps).

We go to the gym to get stronger and build muscle. That’s done by following a solid training plan that leads to you progressing week after week.

Your body needs a reason to adapt, or it will simply remain the same.

Just by doing a little bit of dieting and then turning up to the gym without any direction, you’ll be lost in no time and left with absolutely no results.

Stop wasting your time, get in touch and let’s have a chat to plan out your journey!

Link in bio!

Just because you are on a holiday isn’t a valid reason to throw away everything you have achieved!

Where you most likely fail is the fact that you have not built sustainable habits prior to the holiday.

You have probably restricted yourself from the foods you enjoy eating, you’re hungry and your mindset is already in the “f**k the diet and training” mode before boarding the plane.

If your goal is to have long term results, not to fear holidays and have an understanding how to find the balance between enjoying yourself and not completely blowing everything you have achieved, then this post is for you!

Make sure to save it and share it with a friend!

You believe that following a structured approach to training and dieting takes away your freedom!

It’s actually totally opposite!

You’re not only getting into shape but you elevate your everyday life big time!

Lift your own standard!

Cutting or bulking?

Do not get carried away!

Progressive overload is needed to ensure you give your body a reason to grow bigger and stronger!

There is no need to add more weight if you sacrifice the range of motion, exercise ex*****on or controlled tempo!

More weight won’t give you kore if you get sloppy!

Some weeks just keep everything the same, check in with yourself and make sure you are controlling the weight and not the other way around!

Biggest mistake I’ve done in the past is trying to lift more than my body is capable of lifting!

See you at the bar 💪🏻

Can you imagine carrying 17kg dumbbell in your backpack all day long?
That’s what Jeff used to do by carrying extra 17kg of body fat every day.

As always, no matter where you are in your life, there are various setbacks and struggles you may face.
Jeff travels a lot for work which can make training and sticking to any sort of a nutrition plan fairly challenging.
Most of my clients follow flexible dieting approach and that, as the name states, gives you the flexibility to shift your dietary choices when need be.
That’s exactly what Jeff did. He learned over the course of the program how to eat out in the restaurants and make it work when no meals were prepared ahead of time.

Quick summary about his journey this far:
- he did not lose all this weight in one go, we have had couple of deficit phases.
- we usually have few weeks of diet breaks between the fat loss phases to give his body and mind a bit of a break.
- Jeff have learned how to push himself hard in the gym and now sets proper PBs most weeks.
- he has a shoulder injury, we do not let that hold us back and we work around it.

He ticked off his most recent goal of 90kg and we are currently on diet break for few weeks.
During the diet break, the aim is to get his calories back as high as we possibly can without adding significant amount of weight.

He decided to change his whole life and that’s exactly what we are achieving now!
He just needed to start!
We go with the most suitable pace for him and make sure we are progressing and not spinning our wheels at the same time!

Do you feel stuck and need structure to your fitness journey?
Make sure you book a free call via the link in the bio!

During the free call we have a chat about your current lifestyle and struggles, where would you like to get to and what is important for you.
We will address the timeframe you have set for yourself and what can realistically be achieved.
I will answer all the questions you may have in regards to achieving your goals, training, nutrition, habits, mindset etc.

Let’s have a chat!

Just a casual night out?

By no means is this post here to dictate what you can or can not consume on your downtime.

Just raising your awareness what may be beneficial if you struggle to reach to your fat loss goals.
At the end of the day, that comes down to your overall calorie intake.

Having 4 large classes of wine pretty much equals the same amount of calories than in a large pizza.hits (because alcohol carries no nutritional value really) and you end up stuffing your face with additional take out, because you deserve it or you already “ruined” it anyways.

It is very easy to consume additional day worth of calories within few hours.

Repeat that the second day and forget about the little progress you achieved duri the week.

Understanding how easy it is to blow your daily calories is so important, if your goal is to change your physique.

That’s one reason why I follow flexible dieting. It allows me to have this occasional wine or pizza, even when I’m casing fat loss goals.

Majority of the machines are adjustable in the gym.

Before you start using any of them, adjust it to match it with your body type.

Make sure the machines pivoting point lines up with your joints and that the back support is close enough for full contact.

If you struggle to understand how to set it up, ask any PT on the gym floor to guide you. They are there to help you!

Which is better for fat loss?

Fasting will limit the time you allow yourself to eat during the day.
That will help you to reduce your overall calorie intake, simply by eating less frequently during the day.
Depending on the food choices though, you can still very easily over eat your daily calorie needs.

Avoiding sugar will limit the foods you allow yourself to eat.
In many cases thats a lot of processed foods, again cutting back the overall calorie intake.
Depending on the food choices though, you can still very easily over eat your daily calorie needs.

EVERY fat loss diet aim is to shift your energy balance to deficit, that’s the only way to lose body fat.

How you create this negative energy balance is up to you!

Pick a dieting strategy where you feel as little restricted as possible.
It has to be something that you can follow for several weeks.
It should be something similar to your current eating habits.

If you hate meat, do not pick carnivore.
If you love carbs, do not go keto.
If you can not go without breakfast, probably avoid fasting.
Etc.

Building croissants 🥐