Weight Management PT

When was the last time you checked your hormones?

Poor eating habits can lead to low hormone production, impacting our health.

But fear not! By making informed choices, we can reclaim control and improve our well-being.

Go through the slides to learn more about fat and its function in our body!

Loving your T-Bone Argentina Steak ? Eating the whole peri peri Chicken to grow your skinny legs?
👉 Go through the slides to check why too much protein can cause issues. Keep reading tonlearn more about how much you would need!

🌟Are you getting enough protein or maybe a bit too much?
Let's talk about finding that sweet spot!

💪💡Eating Enough Protein:
Protein is essential for muscle repair, growth, and overall health.
Aim for around 0.8-1 gram of protein per kilogram of body weight for sedentary individuals, and 1.2-2 grams per kilogram for those hitting the gym regularly.

💪🚫carbohydrates, fat and protein in foods provide energy for body functions and physical activities. however, they do not produce the same amount of energy;

Carbohydrate: 4 kcal,
Protein: 4 kcal
Fat: 9 kcal.

Metabolism in the body converts carbohydrates, protein and fat into energy.
Any excess of these nutrients will be stored as fat in the body. In other words, regardless of whether it is carbohydrates, protein or fat, it will be converted into fat storage in the body if it is not used. As our body fat accumulates, our body weight increases.

Eating Too Much Protein:
While protein is crucial, overdoing it can strain your kidneys and lead to unnecessary calories. Balance is key!

🎯Optimal Amount for Different Fitness Goals:

⚠️Are you aiming to bulk up, slim down, or maintain?
⚠️Your protein needs vary.
👉Generally, those looking to build muscle may benefit from higher intake, while those aiming for weight loss might stick to the lower end.

🔢 Calculating Your Protein Needs: It's simple! Multiply your weight in kilograms by the recommended grams per kilogram for your fitness goal. 👌

Adjust based on your activity level and individual needs. balance is key! 🥩💚

👆👆👆It is all about p**ps 💩,
Ever wonder why some days feel like a smooth sail while others, well, let's just say it's a bit rocky? It's all about that fibre!

👉🏼 Let's talk fibre and cutting down on added sugars in our diets for a healthier lifestyle! 😎

Boosting fibre intake can lower the risk of heart disease, stroke, diabetes, and even bowel cancer.

✍️ UK's guidelines suggest aiming for 30g of fibres daily as part of a balanced diet.

🤔 Why fibre? It keeps us feeling full, aids digestion, and fights constipation.
So, next time you're enjoying a fiber-rich feast, just remember: you're not just eating for today, you're investing in tomorrow's bathroom victory! 🚽💪

**p

Did you know? Oxygen isn't just for breathing - it's fuel for fat burning! 🌬️💪

Read more:

When we take in more oxygen, our bodies rev up the metabolic process, torching fat stores.

But with less oxygen, metabolism slows, and fat storage kicks in.

In simplest way, the more oxygen intake we have the better and more efficient aerobic metabolism will accur which is the process of breaking down nutrients using oxygen to produce energy.

During aerobic metabolism, fat stores are used as a primary source of fuel alongside carbohydrates.

Conversely, when oxygen intake is limited, such as during periods of low physical activity or when environmental conditions restrict airflow, our bodies rely more on anaerobic metabolism.

Anaerobic metabolism doesn't require oxygen and is less efficient at burning fat stores. Instead, it primarily uses stored carbohydrates (glycogen) for energy production.

As a result, when oxygen levels are low, metabolism slows down, and the body may shift towards storing excess energy as fat rather than burning it for fuel.

If you have quite a bit of body fat, focus on fueling your body with oxygen through long steady cardiovascular exerciaes such as walking long distances or less vigores exercises to maximize the oxygen intakes and building the Foundation before aiming for higher intensity workouts such as HIIT, Plyometrics and Ballistic Training.

Slow and Steady 👌

🏔️What Lies Beneath Matters 🌋

Reaching your goal is an iceberg – what's visible and seen by people is just a fraction of the story.

Behind the scenes, there's a lot of effort, hard work and dedications day in and day out.

🚀 Swipe left in the slides to learn more! 🚀

Every story of success, from the visible peaks to the dark, hidden foundations is an iceberg, and every layer tells a story of struggles, learning, and the bounce backs.

💪

🌟 High-Protein Foods Ranked! 🌟

1- Whey Protein 🥤:
Tops the charts with pure protein! The king of supplements, offering a whopping amount of 24-26 gr per 30gr serving.

2- Tinned Tuna 🐟:
Power-packed with around 24g of protein in 100g!
A lean, mean protein source

3-Tofu 🌿: The soy sensation! Providing about 16g of protein in 100g. A fantastic meat alternative.

4- Black Beans 🖤:
Beans with gains! Approximately 15g of protein in 100g. Plant-based protein excellence.

5- Eggs 🍳: The versatile classic! Around 13g of protein in 100g. Nature's protein powerhouse.

6 - Chickpeas 🌱:
Versatile and protein-rich! About 8-9g of protein in 100g. Perfect for plant-based meals.

7- Quinoa 🌾:
The ancient grain! Offering about 3-4g of protein in 100g.
A nutrient-packed choice.

Fuel your day with these protein-rich options! Which one's your go-to? 💪

Reviews provide valuable feedback that we can use to improve our services.

Clients can highlight what they liked and didn't like about their experience, helping me make necessary adjustments.

My expertise in specific areas, such as boxing, weight loss, muscle and strength gain, and nutrition guide has been helping many clients achieving their certain goals.
I find motivation and satisfaction in reading my clients reviews knowing that I'm doing all I can to help them. It reinforces my sense of accomplishment and encourages me to continue delivering high-quality service.

However, negative reviews if any, can offer opportunities for my growth too.

I can use constructive criticism to identify areas of improvement and show our commitment to my clients satisfaction.

I am always open to any feedback, comments, suggestions. This shows that you care 😊.

DM, or comment below if you have anything to say 🙏💪🥊✨✨

client feedback

🔸 Balancing life at 40+
🔸 Busy work weeks and family commitments?

Don't let age slow you down! Read the caption below and slide through the pictures to learnore.

🏃‍♂️💪 Regular exercise is your secret weapon.

Stay strong, manage stress, and boost your energy with tailored workouts.

Whether it's a quick session or active breaks during the day, every move counts.

For individuals over 40 who have demanding work schedules and busy family lives, incorporating regular exercise becomes crucial.

Engaging in tailored physical activity can counteract the effects of prolonged sitting and stress.

It helps boost energy levels, improve mood, and enhance overall well-being. Prioritizing short, focused workouts, and finding opportunities to stay active during the day can make a significant difference in managing health and maintaining a balanced lifestyle.

Your health, your time, your life – make it all count! ⏳💙




For short, lunch break tailored 1:1 workouts DM me today to book a trial. 🤙💪🏻

✨Your mindset is the foundation upon which you build your life's journey.

🧠With choosing a positive and growth-oriented mindset, you will pave the way for success and fulfillment.🌱

📸

Check out Khyati's incredible journey towards a healthier lifestyle! 🙌🏼


But wait, what's the difference between weight loss and fat loss? 🤔

Here's the tea: weight loss means losing overall body weight, including fat, muscle, bone, and water. 💪🏼

However, fat loss focuses specifically on losing body fat while maintaining muscle mass. 🏋🏽‍♀️

Losing weight quickly through crash diets may result in losing water and muscle mass instead of fat, which can slow down your metabolism and make it harder to keep losing weight. 😫

On the other hand, prioritizing fat loss through a combination of calorie control, strength training, and cardio can improve your body composition, increase your metabolism, and lead to long-term weight loss success! 🎉

So let's all cheer on Khyati's fat loss journey and strive towards our own healthy goals. 💕

Slide through the pictures to learn more about her journey.

If you have been away from the gym or planning to be away for a long time, there are some potential consequences to be aware of.

1st and foremost, your physical fitness level will likely decrease.
This means that you may have a harder time performing certain exercises or activities that you previously found easy.

2nd, your muscle mass may decrease and your metabolism may slow down, which can lead to weight gain.

However, it is important to remember that taking a break from the gym time to time can also have some positive effects.

Your body may have a chance to recover and heal from any injuries or strains that you may have experienced.

Taking break also can help to prevent burnout and keep you motivated in thee long run.
Note: What I am referring here is a 1-4 weeks time frame and I don't mean a 6 months time off or a whole year type of break that some of you may think of (😑).

If you are that type of hyperactive then stay active while away from gym. I mean going for a walk, ride your bike or any sport that you like to do other than gym workouts.

Regardless of how long you stay away from the gym, it's always possible to get back on track and work towards your fitness goals.






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Dear friends,
As you all know I am a Personal trainer and Boxing Coach with passion, and determination to change my clients life and to make myself a successful Personal Trainer.

As a PT and coach, I specialize in helping individuals achieve their fitness and weight loss goals.

Whether you're looking to shed a few Pounds/Kilos, learn how to box, build muscle, or simply improve your overall health and wellness.

I have the knowledge and expertise necessary to guide you towards success.

With a focus on personalized training programmes and tailored nutrition guide, I work closely with each of my clients to ensure that they achieve their desired results in a safe and sustainable as fast as humanly way possible.

Let's work together to help you become the best version of yourself!

To kick start your journey, contact me for a no sweat or obligation consultation followed by a full body MOT check and a taster session.

Kind Regards,

Naghi