Lee Teder - Fitness / Mindset / Lifestyle

Men! Training in your 30’s isn’t the same as training in your 20’s.

In our 20’s we have unlimited energy and can do it all through the week.

Play football, put a good graft it at work, go out running and still hit the gym five times in the week.

We have the body at this age to recover quicker and charged with testosterone.

In your 30’s these start to drop and you have to approach training differently and prioritise recovery and keeping them hormones charged.

Less becomes more and quality rather than quantity matter.

The fire you had in your 20’s is still there but deep down you know you can’t hack that style anymore. After a week of it your nackered and end up not enjoying it like you used to.

If you’re a man in your 30’s and this resonates send me a DM to see how u can help you out.

You should never get in a rut in training, there is always something to work towards 💪🏼

BUILD the muscle or SHRED the fat first ✔️

STRENGTHEN the body over time ✔️

PERFORM whilst looking and being at your best ✔️

We should always have under control these 4 aspects 👊🏼

“No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable”. - Socrates

Motivation dipping after summer time? 🙁

It’s easy to be motivated before that holiday 🏝️

Workouts, steps, healthy food don’t seem hard work at all ✅

But then after your holiday or when the weather changes everything seems a lot harder again then 😬

Good news is there are still plenty of ways to vary your training and new goals you can set yourself 😁

You don’t have to be beach body ready all year round you can work on building muscle and strength which I personally always enjoy doing more over winter as well 💪🏼

If you feel stuck with your training or lacking motivation then send me a message to see how I can help 👍🏼

You have to challenge and change yourself physically first, before you can strengthen your mindset 💯

Lads my protocol is you have 4-5kg of weight to play about with throughout the year 👆👇

When you have a holiday or an event you want to be in your best shape for you should only need 4-5 weeks then to be in your best shape 💪🏼

A bit of extra focus on training and eating during these weeks and you should get there no problems 👊🏼

If you are ballooning up over 5kg and not being consistent enough throughout the year you are leaving yourself a mountain to climb every time you want to drop body fat again 😣

Online coaching and programmes for men coming soon 👍🏼

I enjoy nice simple circuits when getting back from holiday or after a bit of time off 🏋️

A session were you don’t have to think much and can keep constantly moving at a steady rate whilst getting a good sweat on 😅

1 x 20kg Kettlebell for all the 9 exercises then a steady 50 cal ERG at the end 🏃‍♂️

This workout could easily be done at home or in a gym with limited equipment 👍🏼

3rd and 4th round were harder then I thought they would be 🥵

One of the easiest cuts I’ve done to be in decent shape before holiday 😎

It was easier because of these 5 mistakes I’ve made in the past that I’ve learned from 👇

1️⃣ Give yourself enough time to lose body fat steadily, don’t try and do it all a week or two before you need to be in shape

2️⃣ Prioritise what you are eating above training, supplements or anything else, this is the most important factor to drop body fat

3️⃣ Steadier training wins. For me 3 weight sessions per week. Steady cardio and daily steps if possible work better than trying to do too much and too much high intensity when eating in a calorie deficit

4️⃣ You don’t have to have a perfect plan and stick to it too rigidly. An ice cream, a bad meal or a missed session here or there won’t hinder your progress that much

5️⃣ Don’t stress too much about scale weight daily, it can fluctuate very easily due to various reasons. If it is up one day and you didn’t think it would be don’t panic and over react because of it

What Type Of Training Should I Do?

My answer always is - train specially towards what ever your main goal is!

If you want to get stronger then strength train!

If you need to get in shape then train and eat towards that goal!

If you have a fitness event in mind train for that!

Problems start when people want to do too many things at once, especially if you don’t have much training experience.

You the don’t have to do that type of training for the rest of your life.

There are plenty of different goals you can set.

Training is for life so lots of time to accomplish new goals.

But to start always get in shape and grow muscle and strength, everything else that follows will become easier then 💪🏼👍🏼

FITNESS / MINDSET / LIFESTYLE 🏃‍♂️🧠💪🏼

I keep procrastinating about starting online properly 💻

When I first started out in this industry online training wasn’t really a thing like it is now my goal was to always have a gym to run which I have now got and it makes me happy enough just to be in there training people and running it 🏋️

But deep down I know I have more to offer lots of people and the way to do that it online 👊🏼

I keep telling myself I have great ideas for online training how ever these ideas are worthless without action 📝

After a hectic year it’s now time to focus again and make s**t finally happen 💻

Looking forward to this next step and hope you can join me when we are ready to rock as well 🤘