FTA Fitness

Exercise is great. But it doesn't cause fat loss.

Relying on it to do so is a surefire way to see very little progress for your efforts and end up frustrated.

It's also a surefire way to end up resenting it.

If fat loss is you goal, then you need to focus on what you're eating and how much you're moving throughout the day.

And then exercise (ideally some form of resistance training) to build some muscle, and for the incredible health benefits it provides.

(Another great thing about this is that you don't have to put your progress on hold if you find yourself in a situation where you can't exercise).

Want some help with your fat loss goal? Message me 'fat loss' and let's have a chat! 🚀

Eating more after a fat loss phase can be a scary time for people. After all eating more will lead to fat gain, right?

Well, not necessarily...

You see, as long as you don't start overeating (which you won't feel the need to do if you do your fat loss phase sensibly), then eating more calories will put you into maintenance.

This is where you're neither losing fat nor gaining it.

However, quite often it can actually lead to more fat loss.

The reason behind this is because extra calories = extra energy, which causes people to subconsciously move more throughout the day.

Their performance in the gym also improves.

Both of these things together cause more energy expenditure, thereby leading to a little boost in fat loss.

And this is why it's so important to do your fat loss phase the right way and to have someone guide you into a more maintenance-based phase.

Because fat loss isn't actually the hardest part. Maintaining it is. And this is what most people struggle with.

If this is something you struggle with and want some help, message me 'fat loss' 🚀

"But Rob, I thought you didn't really do before and after pictures".

I know, I know...

But when sent me his latest progress photos and I compared them to where we started, I just had to share (with his permission).

We've been working together for around a year now, and throughout that we've been through multiple phases, including strength, fat loss, muscle gain and back to fat loss.

The best part was that Dave wasn't too fussed about getting shredded quickly, but wanted to work on something that was sustainable.

And honestly, this relaxed approach paid off. In his words:

"This has been the best and easiest way I’ve done things, ever. I can already feel that I have a better relationship with food. Just making small changes. I don’t feel like I’ve been dieting"

Here's a few things we did that helped:
📊 Started tracking his intake. This not only gave him clarity on whether he was eating in line with his goal, but also gave him the freedom to enjoy the odd beer and chocolate bar at the end of the day. Once he gained a better understanding of portion sizes etc. we eased off (no one needs to spend the rest of their life tracking).

💪 Gave him a sensible routine. Before, he was trying to max out every session and I could see he was on a road to doing himself an injury. Now we're focused on keeping his body strong but also structurally sound.

🛌 Took breaks whenever life piled it on. Knowing you can put a pause on things for a bit, especially fat loss is such a freeing idea and actually helps you get results instead of "falling off the wagon" and having to constantly start again.

The best part about this is he's still got plenty of energy and wants to keep going for a bit longer.

Oh, and he's gotten pretty damn strong in the process too 😉

If you want some help to get stronger, gain some muscle and lose some body fat, then my next intake of Online Coaching starts on the 3rd of April. I'm closing applications this week, so if you want in simply DM me 'STRONGER' and let's have a chat 🚀

Habit stacking.

Take something you already do, and then stack another habit with it.

Like adding a portion of fruit to your breakfast.

Or meditating after you take your shower.

Or drinking orange juice after you've brushed your teeth

(okay, maybe not that one).

You get the idea.

The great thing about this is that simply adding in one beneficial behaviour into your day, it can have a massive impact over time.

Give it a try, and feel free to comment below if you have any ideas you'd like to share!

Can you tell I'm not a huge fan?

I'm not trying to discourage anyone from doing HIIT workouts.

But if you're doing them simply for the purpose of losing body fat, then you're going to be disappointed.

I know it may not seem as intense, but increasing your daily activity is going to be the best way to increase your energy expenditure.

Combine that with small changes to your nutrition, and you're onto a winner.

If you need help losing some body fat, then throw the word "HIIT" below and let's have a chat to see if I can help 🚀

🎉 THE NEXT INTAKE IS OPEN 🎉

For those of you don't know, a little while ago I opened my first intake for an Online Group Coaching/1:1 hybrid called STRONGER.

Well this is the next iteration...

🤔 What is it?
Quite simply, it's 6 weeks to a better you.

If you want to:
- Tone up (grow some muscle)
- Lose fat
- Get stronger
- Gain more energy
- Gain confidence in the gym
- Feel like an absolute badass

And if you're sick of:
- Endless yo-yo dieting
- Not being sure what/how to eat
- Spinning your wheels with your training

All whilst still enjoying food out, having he odd drink and still living your life.

And most importantly, in a way that prioritises you FEELING your best.

Then this is for you.

It's quite simply, you committing to see what you can accomplish in 6 weeks, and finally getting this part of your life handled so you don't have to stress about it any longer.

All with the support and accountability of myself, and a group of likeminded people all on a similar journey.

I'll be opening 5 spots, and just to sweeten the deal, the first 3 people to put their hand up will get a tasty little early-bird discount.

If you're interested, pop the word STRONGER down below in my DMs and I'll send you across more details 🚀

Oh, and eat both carbs and fats.

Anything else is really just distracting you from what you need to focus on.

Keep it simple, stay consistent, benefit.

If you want some help simplifying your nutrition, just message me 'NUTRITION' and I'm more than happy to help 🙂

This is especially true if you're newer to lifting.

In fact it's one of the best things about being new to resistance training.

Your body will respond to pretty much any routine (as long as it's sensible) because it's a new stimulus.

So don't stress about finding the "optimal" routine, especially in your first few years of lifting.

One of the biggest mistakes I made in my first few years was being so obsessed with finding "optimal" that I never stuck with a routine for long enough, which meant that I lost out on years of progress.

So don't be like me.

And this is why I'm so passionate about simplifying training.

Because the internet will make you feel like it has to be complicated and make you feel overwhelmed.

But it really doesn't.

If you're feeling overwhelmed with information and need some help with your programming or gym routine, chuck me a message and I'll see if I can help 🚀