Litch-Fit Personal Training

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United Kingdom
Aberdare (Aberdâr), Wales
Litch-Fit Personal Training

📢Helping real people get unreal results!

💪In person & online coaching available!

📲Want to work with me? Drop me a message or go to my website to get in touch
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I'm Luke, aka Litchfit, a fitness coach with over 20 years of experience in the industry. As a former international athlete, I bring a unique perspective, having competed as a sprinter for Wales and currently holding records in powerlifting. I hold a BSc Hons in Sport and Exercise Science and am an NSCA Fly Solo Coach. I've had the privilege of guiding hundreds of clients towards their fitness goals, whether they're seeking strength gains, improved performance, or overall body transformations.

29/10/2026

Your bench angle matters more than you think 👀

Flat bench? More chest.

Incline? More upper chest.

Steeper incline? More front delts.

Upright? More shoulders.

Same dumbbells. Different angles. Different muscle emphasis.

Now the question is… which bench angle do YOU use most? 👇

Comment below ⬇️

28/10/2026

Healthy, low-calorie meals don’t have to be boring. In fact, making your diet boring is one of the easiest ways to make it harder to stick to.

🌶️ Experiment with flavourings and spices.
🍳 Change up your cooking methods.
🥦 Rotate different vegetables.
🍽️ Find healthier versions of the meals you actually enjoy.

Fat loss doesn’t mean eating bland chicken, rice and broccoli every day.

The more you enjoy your diet, the easier it is to stick to it. And consistency is what gets results. 💪

27/10/2026

👊 Sometimes, progression isn’t just about the weight on the bar. It’s about the confidence to go for it.

Today, Shaakera hit a 3-rep PB at 80kg on her squat! 💪

Week on week, her confidence is growing, she’s pushing herself harder, and that’s translating into progress towards her physical goals.

Build confidence, trust the process, and watch what happens! 🔥

27/10/2026

You probably don’t have a broken metabolism. You’re probably eating more calories than you realise and burning less than you think.

We underestimate how much we eat, overestimate how much we burn, and often move far less than we think we do.

Add calorie-dense foods into the mix, and it’s easy to consume more calories than you need without ever feeling like you’re overeating.

That’s why tracking your food intake and activity can be so valuable when learning to lose weight.

Not forever. Not obsessively. But long enough to understand what you’re actually doing, identify where things are going wrong, and make informed changes.

Stop guessing. Start tracking. Get the data, then make the changes. 👊

DM me COACHING if you want help getting it right.

26/10/2026

This time of year you will get every man in his dog trying to sell you their 6 to 8 week Program, but the reality is 6 to 8 weeks is just the start! If you want to see lasting real change the bills you confidence to take away for good then you have to change your lifestyle build realistic habits within the life you’ve built and learn to enjoy training and eating well..

And that’s what a real honest good coach should be telling you, and if you don’t have a coach, drop me a message I’d love to work with you helping you reach your goals!

25/10/2026

Tomorrow is international chest and arms day for nearly every man and boy that goes to the gym and some of you ladies as well. If fantastic exercise if you can’t get on a bench is the floor press. Dumbbell floor press is my favourite variation of this so if you’re stuck without a bench, give it a go.

Is this an exercise you’ve done before?

25/10/2026

That extra hour of sleep felt good, didn’t it? 😴

Imagine making better sleep a priority every night.

Better recovery, improved training performance, more manageable hunger and more energy to get things done.

Coaching is more than sets and reps. We look at whatever is holding you back.

DM me COACHING or click the link in my bio. 💪

23/10/2026

Ditch just doing crunchescrunches and start training your abs in all their functions.

Your abs do more than flex your spine. They help resist extension, rotation and lateral flexion, too.

Train them properly, progressively overload them, and stop treating abs like an afterthought.

Do you actually train your abs, or just hope they appear when you diet? 👇

23/10/2026

It can be a long road, pulling you out of your own bad habits, results require commitment and consistency..

Basically what I’m saying is do what you are told, do it well and you will see the results..

Half ass it and you likely won’t…

22/10/2026

You worry about weights making you bulky, but you haven’t worried about the cake, chocolate and take aways making you bulky up to this point…

Lifting weights is not going to turn you into a bodybuilder overnight… do just go train and get the body you want.

Address

Aberdare

Website

http://Www.Litchfit.com/

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