Jackeil's Coaching

Volleyball players, you know no lie was told 😂

Soreness doesn’t equate to glute growth ‼️

Neither does a pump or sweating

If that were the case I would get you to do 200 bodyweight squats and you’d have trouble sitting on the toilet the next day

FREE GLUTE GUIDE DM/COMMENT “GLUTES”

The Process Of Growing Your glutes

1️⃣ Warm-Up

Steady state for a few minutes, add in a mobility exercise and an activation exercise

2️⃣ Exercises

Romanian Deadlift Variation
Unilateral Exercise
Squeezing Exercise
Exercise Of Your Choice

3️⃣ Format

2-3 sets
6-15 reps
2+ minutes rest

4️⃣ Priorities

Form
Activation
Lifting Close To Failure

Knee Pain & Fat Loss ‼️

For every 10 lbs of excess fat you carry on your body, you put 10 lbs of pressure on your knees

That’s any weight over 15% body fat for men and 22% fat for women

It’s weight that’s not assisting you in any way

So if you have knee pain, you might not have a knee problem, you have a dead weight problem

Use the scale and make adjustments ‼️

You will be that weight whether you step on the scale or not. The number is the number.

And you should want to know that number so you can make adjustments to your plan when things get stagnant

Fix a few problems and you’ll become a master of your craft ‼️

Body Recomposition works, but there’s a much faster way to get your Hour Glass Shape ‼️

➡️ Body Recomp = losing fat and gaining muscle at the same time, normally at the same rate
➡️ Mini Cut = maintaining muscle while losing fat at a faster rate

If you have 15 lbs of fat to lose to get to your goal, that means you have to gain 15 lbs of muscle to get to your goal

The average woman can gain around .25 lbs of muscle per month, that’s 3 lbs per year

So for you to have the transformation you want it can take 5 years

Where if you just do a mini fat loss phase

You can lose 5-10 lbs of fat per month while maintaining your muscle

You can get to your goal in 3 months

5 years VS 3 months

If you want my free guide on how to go through a mini cut, and get to your goal faster

Comment MINI CUT below ⬇️⬇️

It really be like this sometimes 😂

Lift heavy weights and everything improves ‼️

Stop over complicating things, just do what other successful people do ‼️

4 Phases To Lose 20+ Pounds Of Fat ‼️

1️⃣ The Start

I get my clients to log their food for 3 days without changing a thing to see the average amount of calories and protein they consume. Im also watching for their habits.

I do a workout assessment, going through their primal exercises to see what we need to fix so they et the most out of their program

How is their form? How is their activation? Is their any big imabalances we need to fix? Do they know how to train with intensity, learning to lift close to failure

2️⃣ Reset

Go to this calculator, punch in your stats to get your maintenance calories

For your protein goal, its a minimum of 1g per ideal bodyweight, if you’re 170 lbs and you want to get to 150 lbs… 150g of protein per day

2 weeks to reset metabolism - you know when you hit a reset when it feels normal to eat this much for your program

Workout 4 times per week, 5-8 exercises per workout, 2-3 sets, 6-15 reps, 1.5mins - 3mins rest focussing on proper, activation, tempo, and lifting close to failure with good form

Your teaching your body how to build muscle

Three weigh ins per week + progress pics week

3️⃣ Recomp

You should be losing 1-2 lbs on the scale per week

Continue to do 4 strength training workouts per week and hit your protein goal

We add 15mins of steady state cardio on a treadmill, incline 12-15, speed 2.6-3, after each gym workout

We drop your calories into a deficit, by 300 calories, monitor your weight and see how your body responds. Every 2-3 weeks or if your progress stalls you increase cardio by an extra 5 minutes, and you decrease your calories, while keeping your protein the same

4️⃣ Recover

Being in a deficit for that long puts a lot of stress on your nervous system and your body, so you want to take a break. Increase your calories and cut your cardio in half until you reach maintenance. You know you’re at maintenance if your weight is staying steady.