ConB Fitness

Only 3 weeks in🎯

6.6lbs lost📉
Fitter
Stronger
Healthier
Happy

Tailored weight loss programme
Nutrition plan & advice.

Diary is open for June to start your transformation, get in touch to start📝

Building Muscle (Bulking)❗️

◾️ Protein - Scientific evidence recommends eating at least 1 gram of protein, for each pound of body weight daily🍗

◾️ Sleep - Make sure you are getting at least 7-8 hours of sleep everyday and aren’t over-training (Recovery is just as important as training)😴

◾️ Caloric Surplus - Make sure you are consuming more calories than your body needs to maintain weight, 10-20% (BMR) 📈

◾️ Fat and Muscle - Remember fat and muscle are completely different types of tissue. Muscle cannot turn into fat 💪🏽

◾️ Train regularly - Ideally each muscle group at least once a week. Focus on LIIS. Low reps, high weights 🏋🏽

“ I don’t have time to exercise”
Myth or reality❓

Time is a created thing. To say 'I don't have time' is like saying 'I don't want to.”
We all have the same amount of time in a day as each other and our behaviour is a reflection of what’s important to us🧠

Essentially, we make time for the things we want to do⌚️

Most of us lead hectic lives and are juggling several important things, like work, looking after our family and seeing friends. And it’s fine to prioritise these things if they’re what’s important to you. But if losing weight or staying fit and healthy is also important, you need to make the time to fit exercise into your life⏳

◾️ANALYZE YOUR CURRENT ROUTINE. First, consider whether you're really too busy to exercise, or if there are places where you're spending your time that could be put to better use...

◾️START SMALL. These little things add up, and as you realize that they are doable and that they have an effect on how you feel, you will feel motivated to continue them or even add other habits into your routine...

◾️HAVE A PLAN. If you don’t know where to start or how to use the equipment, find out if your gym offers a complimentary assessment or personal training session. This can, at the very least, familiarize you with the equipment...

◾️FIND ACCOUNTABILITY. Personal trainers, friends and family members can all provide support and help you stay accountable to your exercise routine — even on the craziest days. They may even be able to help you brainstorm ways to fit exercise into your busy schedule, and/or work out alongside you...

Yes, I’d just finished a Shoulder&Abs workout.

No, I don’t look like this all the time, good lighting, few sunbeds, pump from the workout and Apple’s magic camera📸

Monthly check in with myself, I always tell my clients to take pictures to track your progress. The mind can play tricks, even though you might not feel or see a difference day to day, if your training hard enough and you are looking after your nutrition you will be making changes📈

Slowly getting back to the shape I was in Lockdown ... 2 (lost count)🤦🏽‍♂️ I was going to adjust my Kcals & Macros thinking we might not have a Summer but with things on the up, and it not prohibiting my strength I’m going to stick to what I’m on for another 6-8 weeks. Cutting SZN✂️

🗣‼️ Delighted to share this 8 week transformation which was done during lockdown with minimal gym equipment🏋🏼‍♂️

My client who wishes to remain anonymous came to me wanting to lose some weight and tone up. With a structured exercise programme over an 8 week period and slight adjustments to his diet we have this amazing transformation.

We managed to lose a stone and a half during this period (21LBS)📈 while also maintaining his strength. Great work mate 💪🏽

Thought I’d kick my page off with my own transformation during lockdown. Like most people I lost motivation to train and keep fit and fell back into bad habits. This was done over 12 weeks with the right training and nutrition🏋🏽 If you’d like to get start your own journey and get in shape just in time for Summer there’s no better time to smarter. 6 and 12 week programmes available📝 Cant wait to get started and help people people reach their fitness goals🙌🏽. 1-2-1 Private training and small group training available.