Scott Simpson PT

Fat loss diaries/weekly round up.

1. Week 10 of the fat loss phase and I’m 15lbs down.
2. Training feeling strong, hunger manageable, energy high and just feeling good overall.
3. Starbucks in the Cineworld was actually really quiet. Ideal for getting some work done.
4. Throwback.
5. Death by lunges.
6. Perfectly executed Back Extensions.
7. Another week, another meal prep batch.
8. Harrison loved his fairy tail walk.
9. That wee smile 😊

Hope you had a good one!

This is really annoying…

Full Body Friday,

A) Smith Machine Squats. I remember a time when people said using the Smith Machine to squat “doesn’t count”. The fitness industry can be fu***ng stupid sometimes. The smith machine allows me to stay more upright and hit a greater depth meaning more quads doing the work.

B1) Chin Ups. I enjoy a chin up when dieting for no other reason than the lighter I get, the more I can do. It’s just cool to see the numbers go up on these as my bodyweight comes down. I superset this with…

B2) Deficit Push Ups. I like the feeling of extra stretch across the chest that is achieved by elevating the hands and creating the space to drop lower at the bottom of each rep.

C1) Lying Leg Curl. Nothing fancy here. Isolating the hamstrings as they aren’t hit much at all in the squat I’d performed at the start of the workout.

D1) Machine Shoulder Press. My left shoulder had been a bit niggley last week so the neutral hand position feels a bit smoother on the shoulders as a press. Superset this with…

D2) Dumbbell Bicep Curls. Gotta get some curls in obvs. I’m really focusing on squeezing my triceps at the bottom of the rep to exaggerate that full extension.

Some bits from this past week…

Good food, good times, good training, good progress.

Would like to add good sleep to the list. Maybe next week.

11lbs down in 11 weeks. Here is what you can learn from Danieles progress…
 
The key ingredient in his success WAS NOT a gym plan.
 
Yeah, having the right programme to follow for your workouts is important.
 
The same way having the right plan for your nutrition is essential.
 
I’m not saying this stuff doesn’t matter.
 
You need a plan that fits you, your lifestyle and your goals.
 
But once you have that comes the really tricky bit…
 
You have to actually stick to it.
 
Not just for today.
 
Not just for a week or two.
 
To make serious progress you have to stick to it for months at a time.
 
Day in day out, week after week.
 
And this is where most people fall short.
 
It’s not because they simply can’t do it.
 
It’s because they can’t do it consistently enough for long enough.
 
That’s the bit that’s actually hard.
 
So with that being said, what is the key ingredient in his success?
 
What was it that made the biggest difference in helping Daniele drop 11lbs of body fat in 11 weeks?
 
Accountability.
 
Having someone to be accountable to was huge for showing up week after week.
 
On the good days and the bad.
 
Because we all get days that are stressful, busy and tiring.

Those days where we cant be bothered and want to sack it off.
 
And having the right support and accountability makes managing those days a hell of a lot easier.
 

Having someone who’s asking the question, “did you do what you said you would” is a game changer.

Awesome work from Daniele.

More to come for sure 🫡

Fat loss diaries.

7 weeks.

12lbs dropped.

Another 10-12lbs to go.

I’ve had 4 Nandos, 1 Wing Stop and 1 Maki & Ramen.

I had an untracked weekend in Chester where things were more flexible.

I’ve had chocolate everyday.

90% of my meals are high protein and nutritious.

I’ve meal prepped every week.

I’ve had no alcohol so far and have turned down social things to maintain this run.

Workouts generally feeling strong.

Although there’s been a few in there that have been pretty crappy.

Feeling good.

This is the main reason you feel stuck and are not seeing any progress:
 
You are guessing and hoping.
 
You are taking the just ‘eat healthy and go to the gym’ approach.
 
But there’s no clear idea of what eat healthy actually means and how that maps on to your goals.
 
You second guess food choices wondering “is this bad for you” or “is that too many calories”.
 
You are going to the gym but aren’t sure what exercises to do or how to progress within them.
 
Doing the same machines you always do because it feels familiar.
 
You self-sabotage anytime things become a bit uncomfortable or inconvenient,
 
Which is easy to do when you aren’t were 100% confident in what you are doing.
 
Konstantinos is a great example of what happens when you stop guessing.
 
He had a plan to follow that gave him structure and clarity.
 
This meant he knew exactly what and how to eat for his goals.
 
Whether he was home cooking, eating out or travelling for work.
 
(And he did a lot of travelling for work!)
 
It meant he had a gym programme that he could stick to and the guidance that helped him to effectively progress within it.
 
Imagine walking into the gym totally confident that the workout you were about to hit was going to help you move closer to your goals.
 
He had the peace of mind to simply ask a question whenever one cropped up.
 
No more chat GPT just telling him what he wanted to hear or Tik Tok showing him some influencers fake version of how they do it.
 
And the result was what you see above.
 
12kg lost.
 
Body fat dropped and muscle gained.
 
Muscle definition showing through.
 
He went from hiding under baggy clothes to wearing well-fitting t-shirts with pride.
 
Ready to stop guessing like Konstantinos did?
 
Drop me a DM and lets chat 👋