PT.Evolution

at the tail end of his Metabolic Phase with a lean physique to show for it.

If you have the drive and dedication to commit, the pay off is worth it 🔥💪🏻

If that approach didn’t work, then you need a new system.

How many times have you restricted your calories and performed mindless HIIT sessions 6 days a week in order to shift some weight?

A few right.

You repeat that process over and over because it fulfils the brief.

Sure it’s effective, and it serves a purpose.

But It’s not sustainable.

This type of training has a very short shelf life.

Don’t get me wrong, something is better than nothing.

But if you can’t stick to it it’s a wasted investment.

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You need to set realistic targets to achieve realistic results.

I’m talking about the kind of results that stick around.

A process built on the foundation of structure and accountability.

Where you create new behaviours and habits.

Learn about calories, nutrition, and how to make better food choices whilst not missing out on the things you enjoy.

Perform workouts that are inline with your abilities and goals.

Having a plan that’s broken down into manageable chunks and meets the needs of your lifestyle.

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Sound interesting? Let’s chat.

I have two one to one slots available

Drop me a DM with the words ‘PT ME’ for details.

A plan is in place for a reason. It's there to provide you with optimal training, and recovery. It's designed for you, and nobody else.

A common problem I see is individuals deviating from the plan, or putting in 'extra work' because they feel it is necessary.

More isn’t always better.

It can lead to over training, and under-recovering, which will derail your progress. 

If you have a strategy, stick to it. It's much easier to track your development when you follow what's in front of you.
 
 
 
 
 
 
 
 
 
 
 

As of Monday next week I will be returning to 1:1 Personal Training.

It's been way too long.

But have no fear, my Online Coaching business isn't going anywhere!

It's a product and service I have built from scratch, and taken great pleasure in delivering over the last 2 years.

It's taught me so much, and I am a better Coach for it.

I have missed however getting in front of the public and sharing my knowledge on the gym floor.

Training with me face to face will be limited to a certain number of spaces.

So if you're serious about taking your health and fitness to the next level, let's have a chat :).

Drop me a DM with the words 'PT ME'

I will be working out of

Building muscle is tough. 

It requires careful planning, and a ton of commitment.

The more training experience you have, the harder it becomes.

“I can’t get any bigger” is something I've heard countless times over the years. 

Sh*t, I’ve been guilty of it myself!

But until you’ve followed a strict plan for at least 6/12 months, then you haven’t yet reached your muscle gaining potential.  

The most challenging areas will always be..

How hard you train - The intensity and effort you put in to every rep, of every set. Getting uncomfortable is key. It’s called ‘WORKING out’ for a reason. Easy sets DO NOT COUNT.

Programming - I’m a huge believer that if it’s working it doesn’t need changing. And the more simple the program, the better. With that being said it’s important that you know when to introduce exercise progression for variety, and adherence.  

Eating enough - a surplus of calories 200/300kcal + is a good spot. This is scary for most. The fear of accumulating body fat will often be a stumbling block. But if you want to know what your body is capable of, it’s an absolute necessity. 

Recovery - Understanding when the body needs rest is vital, and how much sleep you get will have a massive impact. I would recommend 7/8hrs a night.

Deloading - This goes hand in hand with recovery. Listen to your body and be mindful of the signs. Take a week of light activity If you start to feel any of the following.. lack of strength, run down or unwell, energy levels are off etc.

Consume adequate protein, and keep your carbs high.

I’m sure you’ll agree that my client Kheng, pictured above, is heading in the right direction.

💥💪🏻

🗣️ “We can’t all look like you”

I get this a lot. 

That and,

🗣️ “It’s easy for you because you’re naturally lean”

🗣️ “He’s got good genetics”

🗣️ “You’ve got a great metabolism”

🗣️ “You can eat what you like”

🗣️ “He must be on something”

etc.

FYI,

The shape I am in now is the product of prioritising my health and fitness consistently over the last 20yrs.

A commitment to eating better, being active, and working hard in the gym.

Learning about nutrition, and how to optimise my training.

Yes, I’ve made plenty of mistakes along the way. 

None of which made me want to throw in the towel.

On the contrary, it had the opposite effect.

It instilled in me a hunger to be better.

To make sure I never went down that path again.

The decisions, sacrifices, and effort I have put in got me to where I am today. 

I wasn’t born like it. 

I’ve had to work my as• off.

And you will too.

YOU can get in great shape. 

Anyone can. 

If you’ve got this far, and the cogs are turning, don’t hesitate to drop me a DM.

I have a couple of coaching slots coming up for June.

It's not a walk in the park.

It'll take time, patience and deidcation.

But it'll be worth it.

If you want to establish a better quality of life, one where you feel stronger mentally, and physically.

More energised and positive.

You must prepare yourself for the challenges that lie ahead.

Short term results are easy, but long term lifestyle change is the gold standard.

What's the best equipment to use for building muscle? 

Barbells 
Dumbbells
Kettlebells
Machines
Cables
Resistance Bands
Body weight 

Firstly, they all offer a variety of challenges, and outcomes. 

But our muscles don’t favour one piece of equipment over another.

They can’t differentiate between a machine, resistance band, or a barbell.

From a weight training perspective our muscles only understand the challenges/force we impose on them.

Their priority is to overcome that challenge.

It’s a given that some equipment will have a higher skill requirement than others, but that doesn’t make it better.

The effectiveness of these tools will be down to the individuals ability and knowledge when using them, their training experience, and their goals.

How well you program, and work through the challenges they present will make the difference.

Not sure how to create a nutritious plate of food?

Swipe through the post above to get some ideas.

There's multiple combinations here, and even an option for dessert.

One of the biggest challenges you’ll face is not having a plan.

Structuring your approach will give you a much clearer path to your goals.

Sure, anyone can start exercising, and I encourage that.

But if you have a vision of where you want to be, going in blindfolded can lead to uncertainty.

Ask yourself, do you have all bases covered? ..

- How many sessions a week should you be doing.
- How long do you train for.
- Cardio or weights.
- What equipment to use.
- How to perform exercise.
- What exercises work what muscles.
- How often should you train each muscle.
- How much protein should you eat.
- How many calories do you need.

I could go on..

Getting better acquainted with the process will help you to avoid any future sticking points.

The more we can control, the better the outcome.