Conor Dorrans Advance Coach

HOW TO GET THE MOST BANG FOR YOUR BUCK FROM YOUR WORKOUT 👇

Whether you want to tone up, lose weight, build muscle, get stronger or just improve your fitness, this is how I would structure most workouts.

🔥 WARM UP | 5 TO 10 MINUTES

Your warm up is an absolute essential.

The goal is to raise your heart rate, activate the muscles you’re going to be working, mobilise your joints and prepare yourself for the movements you’re about to do.

Doing this properly means you’re likely to get more out of the session. You may have a better range of motion, move better and actually work the areas you’re trying to work more effectively.

Some people take longer to warm up than others. Take the time you need and make sure you’re actually ready to train.

🏋️ RESISTANCE TRAINING | 40 TO 50 MINUTES

This should be the absolute foundation of what you do, no matter what your goal is.

Strength probably has one of the biggest carryovers into day to day life.

The stronger and more physically capable we are, the more options we have. As our strength starts to deteriorate, so do some of those options.

The exercises you choose, rep ranges and style of training will obviously change depending on whether you want to build muscle, get stronger, lose body fat or improve performance.

But resistance training should still be the foundation.

🫀 HIGH INTENSITY CONDITIONING | 5 TO 10 MINUTES

Fitness is still something we absolutely want to work on, but the good thing is we can get plenty from a relatively short period of time.

Even something as simple as Tabata can work.

20 seconds of hard work
10 seconds rest
8 rounds

That’s only 4 minutes.

You’ve raised your heart rate, worked on your fitness, challenged yourself anaerobically and burned some extra calories.

All in, you’ve warmed yourself up properly, worked on your strength, challenged your muscles and worked on your fitness.

And realistically, none of that needs to take much longer than an hour.

**You don’t always need to do more.

Just get more out of what you’re already doing.**

5 reasons your MyFitnessPal tracking is off 👀

• You change the serving size after you’ve eaten it because the real amount takes you over your calories 😂

• You don’t track the “wee things” sauces, oils, drinks, bites and snacks.

• You eyeball portions instead of actually weighing them.

• You pick the lowest calorie option that comes up instead of checking the nutrition label.

• You’re perfect Monday–Friday… then suddenly forget MyFitnessPal exists at the weekend.

Your body doesn’t know what you logged. It knows what you ate.

The best plan is the sustainable one,
If you can’t stick to it then you will not get results

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How To Get Your Focus Back...

Do you ever find yourself at the end of the day feeling like you worked all day, but didn’t actually get much done?

If so, you’re not alone. In today’s world, it’s never been harder to stay focused on a single task at work or at home.

Whether it’s social media, text messages or email, distraction seems to be just a button press away at all times. But, with some focus and effort, you can take back control of your life and regain a laser-like focus toward your goals and dreams.

1️⃣ Plan the night before
2️⃣Do the hard stuff first
3️⃣Remove distraction’s
4️⃣Take Breaks
5️⃣Keep your goals in front of you

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2 of the same bit different collages,

They both show transformations

We’ve never been massive on before and afters, we actually prefer to transform lifestyle than body shape.

With that being said if you’re looking to seriously transform your body shape you probably need to inadvertently change your lifestyle anyway…

That’s why we like to cut out the middle man but not great about him totally

If we can bring you enough focus to stay consistent, train with intensity and build a strong body and mind to strengthen your character then there may be no end to your possibilities and potential,

Many of the legends never seemed possible entering a gym never mind competing, posing in front of a camera or pushing their body to the limit,

Now it’s part of their identity.

It’s never too late to turn yourself into the version of yourself you maybe thought had faded,

It’s only 1 action away from making a massive dent in the rest of your life

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I think it’s pretty blatant to see the hypocrisy in day to day life between the standards we live by ourselves and the standards we expect our kids to live by.

And it’s probably never been harder than it is now. Social media, phones, constant distractions and everything fighting for our attention.

But I think sometimes we forget that kids are far more likely to learn from what they see us do than what we tell them to do.

We tell them to get up when their alarm goes… then hit snooze ourselves.

We tell them to have a bedtime… then sit scrolling until midnight.

We tell them not to skip breakfast, to eat properly and stay active… while we skip meals, live off convenience food and can’t find time to exercise.

We tell them to do their homework and take responsibility… while putting off the things we know we should be doing ourselves.

You can tell them what’s right and wrong all you want.

But eventually, the example you set speaks louder.

So if we want our kids to grow up with standards that we deem acceptable and respectable, we probably need to start holding ourselves to those same standards.

Otherwise, we can’t really complain when they start mirroring the exact behaviours they’ve watched from us.

Set the standard before you expect it.

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