Alexander Richardson Training

CLIENT TRANSFORMATION!⚡️Follow .fit for daily fitness and health content!💪🏼Tag a friend who needs to see this!👊🏼

Click the link in my bio to apply for online coaching, and start your own fitness and health transformation today!💪🏼🔥

Here’s what three months alone of dedication to a training program, meal plan, and coaching can do for you!💪🏼 Jan 2019-March 2019

is committed to the process, shows up and puts in the work!

The plan I specifically made for him means nothing if he was not willing to put in the consistent work in the gym and in the kitchen!🍏🥬

Now with the tools in the palm of his hands he can continue to see continued improvement, and increased strength/lean muscle mass!💪🏼

Using my online training app, Matt and I were able to stay in constant communication, track each workout in the app for both of us to review together, and see where we can make the tiny adjustments that make the biggest changes!🙏🏻💪🏼

To see results like this you must first have the MINDSET!!!!! Meaning you sometimes push past your “limits”, you show up to the gym even when you don’t “feel” like it, you choose to stay in and work on yourself at home rather than go out for food and drinks with friends!

Want the results most people want but can never achieve?! Than start believing you are more, raise your standards you set for yourself, stop thinking average, being the norm is crap. Be an elite, do what others are not willing to do, be the inspiration others are looking for!🙏🏻

If you believe you have the work ethic, the discipline, the belief, the faith in the process, click the link in my bio send me an email detailing why you believe you are ready for online coaching([email protected])and are willing to spend the money on achieving actual results. If you want results for “Free” you will continue to remain the same, and run around on the hamster wheel.

@ Toronto, Ontario

EAT A CUPCAKE....ONE CUPCAKE!!⚡️Follow .fit

Had a birthday this month, guess how young I am in the comments below?!🤔😲🙆🏻‍♂️

Check out my photographers unreal content and hit him up for some unreal head shots!📸

@ Toronto/Mississauga

HOW TO GET ABS?!⚡️Follow .fit for daily fitness and health content!👊🏼SAVE THIS TO REVIEW LATER!🔰

We all have abs, anatomically speaking we all do. Never met someone who was born without them!🤔

The goal to see your abs is to lower your body fat percentage, and the growth of your abdominals depends on how you train your core, and how often over a considerable amount of time.

Doing crunches alone will not “give you a six pack” training compound movements daily, and hitting your core three times per week will do the trick!👌🏼

Be in a caloric deficit, and increase your protein intake to 1g to 1lbs if bodyweight.

Eat your veggies three times per day, and sleep 7-9 hours per day.

It’s not just about achieving a six pack but making it sustainable. What’s the point in getting a six pack for only a month or two?

Be patient and work slowly to attaining abs you can maintain year in and year out!🙌🏼💪🏼

Your body will reflect your lifestyle and the daily choices you make. Take time to decide which lifestyle you want to have!🙏🏻

Let me know what you think in the comments below?!🤔

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COMPOUND LIFTS FOR GAINS!⚡️Follow .fit for daily fitness and health content!💪🏼SAVE THIS TO REVIEW LATER!🔰Tag a friend who needs to see this!🙋🏻‍♂️

Every time you step into the gym your goal should be to get stronger in one of these primary movements each day!💪🏼🔥

If your load isn’t increasing with correct form then you will struggle to put on more muscle mass, and your strength will reach a stand still.

There are many other primary movements not in this post, but there are many variations you can do with the ones provided!

Make sure you are going in with a plan and you are warming up properly and are tracking down all of your numbers.

Avoid training your ego, and focus on proper form, and avoid reaching failure too often. Unless you are testing numbers.

Leave a rep or two in the tank after each set!👊🏼

Compound lifts are great because they work more than one muscle group, and helps to get in a high amount of frequency throughout the week!🙌🏼

Which is your favourite compound movement?!👊🏼

Let me know in the comments below?!🤔

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BOULDER SHOULDERS!⚡️Follow .fit for daily fitness and health content!👊🏼SAVE THIS TO REVIEW LATER!🔰

Click the link in my bio to apply for my 1 on 1 online coaching to transform your life today!💪🏼

Here are wonderful exercises to add to your shoulder day to improve the overall aesthetic of your delts!💪🏼🔥

If you want 3-Dimensional shoulders you need to train all heads and hit em from all angles.💥💥

This includes the anterior, medial and posterior deltoid. (Front,middle and rear shoulder) heads.✅

Try these out and let me know what you think in the comments below?!🤔

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SMALL THINGS MAKE BIG CHANGES!⚡️Follow .fit for daily fitness and health content!👊🏼SAVE THIS TO REVIEW LATER!🔰Tag a friend who needs to see this!🙋🏻‍♂️

Here are 5 things you can do week by week to build some momentum to creating your very own fitness and health lifestyle!🙏🏻

Start feeding your gut (microbiome) with more colourful fruits and veggies!🍏🥦

Start investing time in grocery shopping for the week, and use your fast food/restaurant money for real whole foods!👌🏼

Whenever you have a craving for sweets and salts, grab some fruit, and some tea/coffee (black) instead of sugary drinks, chips, and /or chocolate!🙆🏻‍♂️

All your white bread, pasta, white bagels, wraps, etc are doing more harm than good to your body. Remove all white bread and grains entirely. Might take a week or two to get used to a different taste but your taste buds adapt, and your body when it’s 40-50-60+ years old will thank you!😲🕺🏻

Let me know where you can start making a small change today?!🤔

Tag a friend who needs to see this!🙋🏻‍♂️

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TRACK FOOD TO TRANSFORMATION!⚡️Follow .fit for daily fitness and health content!👊🏼SAVE THIS TO REVIEW LATER!🔰Tag a friend who needs to see this!🙋🏻‍♂️

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🧬Tracking food, calories, and macronutrients is an extremely powerful tool for those looking to improve their body composition, health, and most importantly learn more about food.⁣
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🧬Sadly, we live in a society where false information is spread and told. “Eat these 10 fat burning foods”, “Follow XYZ diet for extreme fat loss”, “Eat clean foods for fat loss”, and the list could go on. Individuals will often follow these cookie cutter meal plans with little idea on what they are actually doing. They follow it for 30,60, or 90 days and then have no sense of direction afterwards.⁣
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🧬Tracking calories and macronutrients isn’t meant to be a quick fix…its a lifestyle that can be adopted. It allows you that flexibility to eat different foods and live that balanced life. It also teaches you about some basic food & nutrition knowledge. You’ll start to see which foods are higher in protein, fats, carbs, etc.⁣
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🧬If you’re tired of your progress and have no plan of action, tracking may be a useful tactic to starting reaching those goals 💯⁣

Let me know what you think in the comments below?!🤔

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