Jackeil's Coaching

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

Body Recomp Vs Mini Fat Loss Phase To Lose 20 lbs ‼️

A body recomposition phase just means you’re building muscle and losing fat at the same time at the same rate

If you know you need to lose 20 lbs of fat to see more definition and get to your goal, that would mean you need to gain 20 lbs of muscle at the same time

That can take unto 18 months

A mini cut just means you jump into a quick fat loss phase for 3-4 months

You increase your calorie deficit, track your weight and drop your body fat

You can get to your 20 lbs fat loss goal in 3 months

The goal is to still build or maintain muscle during this phase

If you go this route, you can do a body recomp afterwards at a lower body fat

Both methods are revolved around strength training and a high protein diet

Comment or DM “MINI CUT” and I’ll send you a free guide

New month, new week new start ‼️

The way you lose belly fat is the same way you lose any other type of weight ‼️

You burn more calories than you take in

A calorie deficit

You either move more (steps or cardio)

You eat less

Or you do a bit of both

Strength training and a high protein diet is always a constant

Focus on losing fat overall and you’ll lose belly fat

3 sets of 10 is overrated ‼️

It doesn’t allow you to lift to true failure if you just aim to hit an individual number

Instead lift in ranges

6-8, 8-10, 10-12

This will allow you to play around with the weights during your workout and adjust as needed

So if you’re goal is lifting in the 8-10 rep ranges, and you were able to do 100 lbs for 10 on your first set

Next set you can try 110 lbs, and see if you can still be in the rep range

It also allows you to gauge for next week which weight to start at

If your glutes aren’t growing, even though you consistently hit legs 🍑🍑

It might be for these two reasons

1️⃣ Activation

We are sedentary all day, which means are glutes are turned off

And our quads + low back tend to be more dominant

So when you go do your big compound lifts your glutes have trouble firing

Throw in some glute isolation exercises before your working sets to get them turned on

Hip Circle Walk Aparts & Single Leg Glute Bridges

2️⃣ Hip Mobility

If your hips are tight it can stop you from getting the stretch in your glutes needed to have proper range of motion

Add in hip mobility exercises a few times a week before your workouts to improve it

Kettlebell hip shifts
Hip CARS
Hip Opener Lunges

You can train 3 out of the 7 days in a week and as long as you know what you’re doing, and put effort you can see amazing results

But if you try eating “healthy” just 3 out of 7 days, you will not only NOT get results, you’ll progressively get worse.

Your body composition doesn’t change in the gym, it changes in the kitchen.

I am way too nice when i give fat loss advice so I’m going to to you tips as if you were my fat friend who i really care about ‼️

1️⃣ If you’re complaining about being hungry while you’re in a caloric deficit its because you’re supposed to be hungry while you’re in a calorie deficit

You have allowed yourself to be overly be full for years, its ok to be a bit uncomfortable

2️⃣ Another thing I hear is that i live with other people so its hard to eat healthy and log my food, because I’m cooking for the family

Logging food takes 5mins to do, so thats just a dumb excuse

If the food in your plan is healthy for you, its definitely healthy for your family

Make them eat it, and if they don’t like it than maybe you’re just not a good cook and you should take some lessons

3️⃣ Logging and hitting macros gives you a bad relationship with food

It’s how you form an eating disorder… I hear this all the time

You already have a bad relationship with food

That’s breathing, talking, sleeping, moving

Combine that with your weekly workout routine and that’s how you get your maintenance calories

Once you get your maintenance calories, let’s say 2,000 cals using an online calculator, anything under that is a calorie deficit

Now if you combine that with strength training properly and eating enough protein, your body will pull those calories from your fat storages as long as you stay in a deficit

If you don’t workout properly your body might pull those calories from your muscle mass as well, which is why most people are skinny fat

There are 3 ways to get into a deficit

1️⃣ Through eating less food than you take in

2️⃣ Through moving more

You can do this by increasing your steps or doing more cardio

3️⃣ A combination of both which is the ideal way

Decrease your calories by 100-150 per day and increase your cardio by 5mins (starting at 15mins after your strength training workouts)

Now as you lose weight your maintenance calories decrease, which means you need to make changes (increase your calorie deficit) to continue to see progress

Method 3 is the ideal method to use

If you were handed your dream physique on a silver platter

You’d lose it within weeks

For the same reason 70% of lottery winners go broke with a few years

They don’t know how to manage their money just like you don’t know how to manage your physique

It comes down to habits

Stack proper habits over a stretch of time and you’ll get the physique you want