Zimple - Online Coaching

If you want to reach your fitness and health goals understanding the following, is amongst the most important things you should be doing.👇👇

The main factor affecting how much weight you lose is your DIET, and specifically your calorie intake.

Eating fewer calories is much easier than burning them off.

You can achieve a 500-calorie deficit by making a few easy dietary changes.

But to burn around 500 calories doing cardio you'd need to be working hard in the gym with vigorous exercise for 30-45 mins
(depending on factors like intensity, type of exercise and your bodyweight). PLUS you will most likely end up feeling super hungry from all that work.

For the majority of people, it's just not possible if you're already short on time, or if you have a physical demanding job and then on top of that has to do strength training AND cardio.

Focus on making the adjustments for your diet and still be able to eat plenty of food.

NOW.
The most significant factor affecting THE TYPE of weight loss (being mainly fat loss and not losing muscle in the process) is strength training.🏋🏼‍♂️

Although it helps you gain muscle especially for novice trainees, strength training's most important role in a deficit is to help you KEEP muscle along with adequate daily intake of protein.

Understanding this is essential if you want outcomes that last!

It's not 30% exercise and 70% diet.
It's not 50% exercise and 50% diet.

It's 100% nutrition AND exercise, as each has a unique impact on your outcomes.

You got this mate 💪🏻

Breaking old habits is not going to happen overnight…

It takes time.
It takes repetition.
It takes conscious effort.
And most importantly 👇🏻
It takes some forgiveness and kindness with yourself.

When you have a “bad day” and you don’t do what you said you would do, acknowledge it do NOT throw everything you’re working towards down the drain!

Brush yourself off.
Learn from it.
Pick yourself back up and practice the new good habit again tomorrow.

You got this!! 🚀

⭐️Most of my clientele have fat loss as their main goal⭐️

It’s not surprising with all these processed foods and door delivery we have easy access too these days.

- And top that up with the sedentary lifestyle most are living, plus taking into account the anxiety and metal issues some are living with everyday and seek pleasure through food.

Here’s some fat loss facts IMO you must implement and live by for the best results 👉🏻👉🏻 Swipey swipey

Sleep, sleep, sleep. 💤

I know I’ve done a few posts of this in the past.

But hey legends.
I cannot stress how important this is for you to be successful with your goals! 💪🏻

Slide for my top tips on how to get heaps of quality sleep.
Remember this requires that you identify the problem and you take these tips into action 💪🏻

At least give it all a try and then let me know how you feel after 2 weeks of implementing these tips!

Muscles, muscles!
Here's a few of my reasons to start your new year with a good strength program and build some MUSCLE.

It's not only for looks.
Strength training IMO is the best investment you can make into yourself on all aspects.

I myself have been lifting for 17 years now. I cannot stress how much goodness it has given me in life!

Swipe away 👉👉👉

🎉 Happy New Year to you all 🎉
I truly hope that you will have an amazing 2023 and that you’re focused on exactly what you’d like to see happen the next year! #2023

🎄Merry Christmas 🎄
Hope you have a fantastic day.
We’re still waiting for the newest edition to the family 👶🏼

🌟Client Spotlight🌟

I’ve been working with Jan for a total of 9 weeks now.

His goals is to improve his strength & body recomp (lose bodyfat and gain muscle)

He’s already seen amazing progress in these few weeks of us working together!

We are still in the process of getting him leaner before a reverse diet phase followed by a clean bulk phase.

He’s on a PPL strength program I made specifically for him. With doing 3 PT sessions per week + 1 extra strength session together with running & steps for cardio.

We don’t change anything with his training plans for now. We just work on getting really, really good and strong at the movements/exercises programmed and we continue to track and make progress in all lifts e v e r y session.

Later once calories goes up then the total volume goes up a bit. That’s it!

We don’t change exercises or programs unless he’s been doing it for many weeks and the body and strength isn’t challenged and/or progressing.

Here’s some quick stats made in the 9 weeks:

🔹4.3kgs dropped. (Mind you that he’s novice at lifting and wasn’t lifting before we started so he’s packed on muscle at the same time as losing weight)
🔹Waist circumference dropped 8cm
🔹Deadlifts has increased 30kgs for 5reps on last working set
🔹Leg press has increased 55kgs for 10reps on last working set
🔹Dumbbell bench press has increased 5kgs for 10reps on last working set

Nice work so far mate. 👏🏻
Keep working hard and follow the plan and more results will come.

This is what an old PT like myself loves the most. When clients follow the plan and put in the work the results shows!
🚂

Priorities, priorities….

Challenge yourself everyday with demanding tasks👇🏻

It builds character and self-discipline 💪🏻Discipline can be trained just like a muscle, by repetition repetition….

Even if you think you have the backbone of an worm 🪱😜

Every single time you get something done that you don't immediately want to do, but know that it brings you closer to your goal will strengthen your self-discipline.

So check yourself, once the little devil appears on your shoulder and comes up with excuses on how to bail from the hard tasks.

You can have all the knowledge in the world, but if you are not able to implement it in your everyday life, it does not matter.

Good habits and routines are essential to achieve your goals and it requires self-discipline to be true to your habits and routines.

So train your mind & your body 💪🏻

💢Your biggest strengths are built during the hardest times.
Don’t run away from the hard stuff.
Face it or it will chase you through life…

-And you can’t outrun it because that m**o has unlimited cardio.💢

Exactly 5 years ago me and my client Rick started working together.

Happy 5 year anniversary mate 🥳
It’s been a true pleasure working with you and seeing your improve over the years!