Jackeil's Coaching

The reason you have cravings and mess up your diet after 8pm ‼️

Is because you don’t eat enough food before 8pm

If you wake up, skip breakfast and have two coffees before noon

Then have a “healthy” meal and have your second when you’re done work at 5pm

That’s just not enough food

So when that coffeee wares off all your cravings hit you in the evening

Just add a breakfast sand some quick high protein snacks in the morning and you wouldn’t have this problem

If you want my free list, of quick breakfast and high protein snacks

DM me “BREAKFAST” and I’ll send it your way

Have you ever met someone that is so dumb, but so successful ⁉️

I used to always wonder how that person got to where they were and i realized its because they have less limiting beliefs

There are less obstacles telling them that the process is supposed to be difficult, Its literally because they didn’t know being successful was supposed to be hard

When i was younger my parents used to speak so negatively about health and money and success. and everything was always a struggle

I have memories of my grandfather passing by a nice car, he used to say “must be crooks that own it”

So as a kid money and success and health were put on a pedestal and it felt so distant

It instantly formed a bunch of limiting beliefs, like success supposed to be extremely difficult

And when you have that mindset, you get addicted to struggle

This is a reminder

You don’t have to suffer to reach your goals, step one is you just need to be aware of why you see success as something difficult, and flip your mindset to convince yourself its easy

How to grow your glutes and shrink your waist at the same time 🍑

1️⃣ Your Workout Routine

Hit glutes 2x per week, lift close to failure in the rep range of 6-20 reps. 2-3 sets per exercise going 4 exercises

For your warm-up do a hip mobility movement
Hip CARS. Or Kettlebell Hip Shifts

This will help you get a full range of motion and stretch in your glutes

Next a glute Activation Exercise

Hip circle walk aparts and single leg glute bridges at a slow tempo

If your gluteus are turned on before your compound exercises you’re more likely to use them

For your exercises

A hip hinge movement like a Romanian deadlift variation (dumbbells, b stance, or barbell)

A squeezing exercises like a Glute Bridge or Hip Thrust Variation (barbell, smith machine, b stance, dumbbells)

A unilateral exercise like Bulgarian split squats or reverse lunge variation (front foot elevated, barbell or dumbbells)

And an accessory exercise of your choice like a squat variation (goblet or barbell or smith machine) abductor machine or cable kickback

2️⃣ Your Nutrition Routine

The closer you are to your maintenance calories the higher chance you have of building muscle while dropping fat

Go to this URL to find your maintenance calories

https://www.calculator.net/calorie-calculator.html

Start your deficit on just 350 calories less than that number

Keep your protein at 1g per pound of ideal body weight per day

Fill in your carbs and fats how you’d like

Take protein powder to help you get to your protein goal and creatine to help with growth and recovery

If you want this broken down in a free detailed guide, DM me GLUTES and I’ll send it your way

20 Lbs Of Fat Loss In Less Than 12 Weeks For Dummies ‼️

First you need to know your maintenance calories, if you’re not sure how to get that number than DM me the word “calories” and I’ll get it for you

And for this plan to work, these 3 things need to be constants

1️⃣ at least 4 workouts per week
2️⃣ 8-10k steps per day
3️⃣ minimum protein goal (1g per pound of ideal bodyweight

💥 The first 5-7 lbs should be the easiest. It should require the least amount of work and allow you to eat the most amount food

No cardio, and start in a 400 calorie deficit

💥 The next phase is where we add cardio

15mins steady state cardio, post workout for as many days as you workout

If you workout 4 times per week you’re doing 4 cardio sessions

You also want to increase your calorie deficit by 100-150cals. (Decrease calorie goal by 100-150)

💥 The last phase is the most difficult but if you’re following this plan it shouldn’t be that much work and you won’t have to be in this phase for long

Follow the3 steps in the last phase, add 5mins of cardio per session for every 2.5 - 3 lbs lost to avoid plateaus

Increase your calorie deficit by 100-150cals by decreasing your carbs and fats

Keep doing this until you get to your goal

💥 The last phase is back to easy, your maintenance phase

Your maintenance calories changes as you lose weight so drop your cardio back down to just 15-20mins per session

Each week increase your calories by 100-150cals until your weight stays steady

Do at least 3 weigh ins per week, in the morning on an empty stomach to see when you’re officially at maintenance

Stay in this phase until you have another body composition goal

21 Rules To Be The Fittest & Healthiest Possible ‼️

1. Have a clear goal and be obsessed with achieving it
2. 3L Of Water minimum
3. Lift weights 4 times per week
4. Lift close to failure in the 6-15 rep range
5. Plan your workouts before stepping in the gym
6. Cardio post workout not pre
7. 3 weigh ins per week
8. Progress pics bi weekly
9. Track your food
10. Stay in a calorie deficit 6 days per week
11. Protein 1g per pound of ideal bodyweight daily
12. Stay in a calorie deficit 6 days per week
13. Meal prep for at least 3 days ahead of time
14. Eat a high protein breakfast before leaving the house
15. Protein powder and creatine are recommended
16. Vitamin d3, fish oil, magnesium are essential
17. 10k steps daily
18. 8 hours of sleep is the goal
19. No caffeine after 1pm
20. Limit screen time before bed
21. Limit alcohol
22. Dont be a loser, show up every week, do your best, and do the work

It still surprises me how many women are scared of lifting heavy weights because they don’t want to look like a man ‼️

That’s like saying your scared to play basketball because you don’t want to be Steph curry

The women that look jacked, are trying their hardest to look jacked.

They workout 4-6 times per week, eating 150+ grams of protein per day, for years to look at that way

Another thing, you can argue that its more important for women to lift heavy weights than it is for men After age 30 women, naturally start losing muscle. And during menopause its even worse

This doesn’t happen just because you’re getting older, it happens because no one told you how to stop it

Having more lean muscle will speed up your metabolism, which will decrease your fat mass, and increase your energy

And it allows you to control the way your physique looks

If you want an emphasis on glutes and nice legs, have more legs in your program than upper body,

But don’t half ass your upper body days, they’re important

I stopped taking advice from people who don’t prioritize their health ‼️

Your health is objectively the most important thing in your Universe

You can’t take care of yourself or the people you care about if you neglect your health

How you prioritize your health and fitness speaks volumes

Strength Training is the key to everything ‼️

Whether your goal is to live longer, or drop body fat %, or have a better quality of life

Strength training is behind it

Lifting with good form, as heavy as possible, at least 3 times per week has to be a non negotiable

Daily steps is a secret method for fat loss and here’s the math that proves it ‼️

First take your body weight in kgs (divide your weight in pounds by 2.2)

Multiply that by the average number of steps you take in a day

Multiply that by .0006

And you’ll get approximately the average amount of calories you burn per day from steps

Now if you take that and compare it to taking 10,000 steps you’ll see the potential amount of extra calories you burn just from hitting the recommended number

This gives you two options

1️⃣ You can eat more food and still lose fat

2️⃣ You can keep your calories the same and lose fat at a faster rate

If you have no idea how many calories you need to eat to lose fat weekly

DM me the word CALORIES and ill calculate it for you