TonebyToan

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💥High intensity interval training (HIIT) vs long steady-state cardio. Each has its own highs and lows, let’s dive into them 👇

✅ Benefits of HIIT:

- Quick and efficient, ideal for those on a tight schedule.

- Metabolic boost, amplifies your metabolism for hours post-workout, aiding in fat burn.

- Enhances endurance, despite the short workout duration, your stamina improves over time.

🤧 Negatives:

- High injury risk, the intensity can increase the risk of injury if not performed correctly.

- Not for beginners, it can be too demanding for those just starting their fitness journey.

- Recovery time, your body needs ample time post workout to recover, which may not work for everyone’s routine.

✅ Benefits of long steady-state cardio:

- Low impact, less stress on joints, making it more suitable for beginners or those with injury’s.

- Fat burning, primarily uses fat as fuel, potentially aiding in fat loss.

- Meditation, the low intensity allows time for one to be with their thoughts and be in a state of meditation.

✋ Negatives:

- Time consuming, to see results, one needs to dedicate significant time to training.

- Limited calorie burn, whilst fat is the main fuel source used during session, overall the calorie burn is less than HIIT, as you only burn cals during the activity and not after.

- Plateau, your body will tend to plateau faster with these sessions due to a quicker adaptation.

Remember there is NO perfect workout, and the best workout is the one that best suits your schedule, and you continue to show up too.

CONSISTENCY IS 🔑

Want to know what type of program you should be following for your specific goals ? DM me or send an email:
[email protected]

Change 💥

If you are looking to make change, ask yourself:

How does my friend group influence me ?
How does my environment influence me?
How does my daily habits and routines influence me?

For me, my activities changed when I decided that I wanted to help others change theirs, I felt I had to and wanted to live the life that I was preaching to others.

Through these changes in activities and business, my friend group changed, I stopped drinking alcohol as much, and I started going on rucks, and coffee dates etc.

My time with my friends became a time of growth, a time to learn, and a time to teach. I was doing cold water sea swims, way before instagram and other platforms made popular.

Since I started making these changes, 11 years ago, I have relocated to Australia twice, I have coached alongside some of the best coaches in the world, I went through the process of opening a million dollar club in Brisbane, I’ve worked and helped 1000’s of individuals reach a state of true happiness, I opened my own facility here in Belfast, and i have gave fitness and wellbeing talks all over the world.

I have since relocated back to Belfast l, yet I still work with people in, Dubai, Australia, Newzealand, Canada, London and of course Ireland.

So through taking small steps, not only have i bettered my own life, but I’ve influenced thousands of others to better theirs also. 🤝🎯

SKINNY FAT SOLUTION 💥

I have worked with 100’s of men and women who have started out as skinny fat.

Trust me.

I mean, zero muscle, zero strength, zero motivation.

What I established was, that they were basically doing everything that a skinny fat person shouldn’t do.

- No compound exercises
- No program
- No progressive overload
- No protein
- Calorie deficit

Here is how we fixed the problem.

We got stronger on our compound movements and immediately, within 2/3 months, we started getting REAL results!

Strength is the gateway.

Coupled with protein, whole foods, slight surplus, and sleep 😴

Jackpot 🎰

If YOU are starting out as skinny fat, remember.

- Protein
- Strength/ overload
- Slight calorie surplus
- Sleep

Want to know more ? DM me 🤝🎯

BULKING 💪🏻

91 👈🏻👉🏻 97kg

Protein, protein, protein -
This is all we hear when we talk about building muscle. But, did you know that you don’t need 1g or more of protein per bodyweight, during a bulk? 🥩

DO NOT get me wrong, protein is crucial for muscle gain, but excess protein will not necessarily lead to extra gains. 🎯

Through years of study, trial, and success, my data confirms that once you hit around 0.8g of protein per pound of bodyweight, additional protein doesn’t have a significant impact on muscle growth.

So if you are going through a bulking phase, or are planning on starting one, focus on consuming more calories, rather than just obsessing over your protein intake. ⚖️

Now go and indulge in some delicious calorie-dense food, and keep crushing those gains 💪🏻 🍰

Need help with the exact amount of calories you need for your goals ? No problem, that’s why I create custom meal plans! Knowing exactly how much to eat, is just as important as knowing what to eat. 🍎

DM, for more information on custom meal plans, online coaching, and 1-1 personal training. Results GUARANTEED! 🧠

Carb cycling.

What is it ?
Carb cycling is very simple, the idea that we alternate between high carb and low carb days depending on our activity level for the day. On intense lifting days we eat a high-carb diet, and on rest or low-intensity days we eat a low-carb diet. Sounds simple? Because it is.

High-carb days allow our metabolism to rev up, while the low-carb days help keep our insulin levels low enough to burn body fat while maintaining muscle.

Think of the high-carb days as adding fuel to your calorie-burning fire. And on the low-carb days, your body your body will burn fat instead of the usual carbohydrates.

Carb cycling example 👇

Monday - lower body push = High-carb day.
Tuesday - shoulders = high-carb day.
Wednesday - cardio = low-carb day.
Thursday - rest = low-carb day.
Friday - lower body pull = high carb day.
Saturday - chest and back = high-carb day.
Sunday - rest = low carb day.

Cludeindude.

Leg day.

Attention CluedinDudes!

Are the men you’re surrounding yourself with going in the same direction as you ?

If you are struggling to achieve your goals or find yourself steering off track, then maybe your surroundings aren’t complementing your goals.

Surrounding yourself with like minded individuals who are also going in your direction, will significantly improve your journeys experience, enhance your desire to succeed and keep you accountable along the way.

This is why the CluedinDude is for YOU!

Change, fulfilment, accountability, comradery, and belonging are a few of the staples which will help you achieve your desired goals and more.

We look forward to meeting you and until then, stay CluedinDude.

Growing up I was super competitive and always surrounded by competitive men.

I use to compete to beat others people.

Through growing as a man I’ve learnt that I am motivate by my desire to achieve and not beat other people.

Every day I am striving to be a better man, whether that’s in relationship’s, business or competition to name a few.

Be a competitive man and compete to be the best version of you.

The power of socialising.

Please Like&share guys, much appreciated ❤️

Calling all men who want to start their journey towards becoming an all round better version of themselves. Improve:
• fitness
• body composition
• inner confidence
• mindset

You are a product of your environment:

Here at the cludeindude project you will be surrounded by like minded men, who are on the same journey as you. Are you ready to be kept accountable, feel motivated, feel challenged and feel excited to know that daily you’ve got a solid support system around you?

Don’t wait and start your journey now.

You are a product of your environment:

Here at the cludeindude project you will be surrounded by like minded men, who are on the same journey as you. Are you ready to be kept accountable, feel motivated, feel challenged and feel excited to know that daily you’ve got a solid support system around you?

Don’t wait and start your journey now.