Steve Jackman Coaching

Should you use calorie targets?

I’ll keep this short and sweet

If you’re using calorie targets assuming that you’ve burn that exact figure of calories, then no, you probably shouldn’t be using them.

Without getting technical, the accuracy is completely off, based on numerous factors. That’s all you need to know about that

So, if you go over your daily allowance by 350 cals, then jump on a bike and ‘burn’ 350 cals…. You’re likely going to end up in trouble

Not to mention, training purely to burn the cals you’ve abused is just S**T, you end up with a workout that you can’t stand

However

If you’re using the calorie burn as a reference point, for example

10 cal assault bike

Or even 500 cal row and you aren’t trying to convince yourself that you’ve just burnt off last nights cheat meal, it can be an excellent target over time or distance.

Loads of the people I speak to that are trying to ‘burn off the cake’ don’t even know their actual calorie allowance

They may not even need the crappy drawn out calorie focused cardio

Do you know yours?

I have a free calorie and macro calculator if not…. Link in my bio

READ ⬇️⬇️

1 - Too much cardio

2 - Not eating enough

3 - Zero accountability

Yea, I said it

Do less cardio

Eat more

Why are these common reasons for lack of long term results though?

Too much cardio - generally racking up the hours going for jogs, and booking on to 84 million classes per week, seem to be the ‘go to’

Although they are great for burning calories, it’s not realistically something you’re going to commit to long term, resulting in a slow, unfortunate reversal of all the effort you initially put in.

Stick to 2-4 weight/strength sessions per week and keep surrounding activity high through small lifestyle changes, that you’re able to sustain. Such as step count. If you really, really enjoy classes and running, incorporating them in, using sensible programming is advised.... it’s not ‘more is better’

Eat more - again, starvation seems to be the direction most take when trying to lose body fat. Great.... you’ve lost lots of ‘weight’ (probably mostly muscle) you look gaunt, feel like p**p and are completely energy less. Even worse, the clothes you really wanted to look good in are as ill fitting as when you couldn’t get in to them.

Don’t starve, use a small, realistic deficit with adequate protein to maintain muscle, and accept that slow and steady wins the race - long term.

Accountability - don’t do it alone! Share the journey, the highs, the lows, with people.... you’ll probably find that the support generated is more motivational that your want for the original goal.

If you’d like to see some of the phenomenal transformations my clients have achieved over the past year, message me now and I’ll show you exactly what can be achieved

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I LIED

I’m out of control

Making you vote on my story for a low effort solution to changing your body

There isn’t one!!

Although, there is a silver lining if you stick around till the end

Everybody wants something for nothing these days

Including results with as little effort as possible

Although that’s a nice idea, it’s not realistic. If there was an effortless solution, we’d have a nation of fitness models and I’d be out of a job 🤷🏻‍♂️

However, my job is to make the whole process as pain free as possible

For example, none of my clients heavily restrict food, nor are they banned from chocolate or alcohol

BUT

Hard work and effort is still required

My programs don’t offer a luxurious, effort free solution, but they are designed to slot in to your life/schedule and neatly as possible

We still test limits and push boundaries but that becomes fun, because most learn that they’re stronger, fitter, faster then they ever thought they’d be…. With the added bonus of a matching physique, clothes finally fitting better and feeling comfortable nakeddddd babeh

…. That’s not even the silver lining I mentioned

The silver lining is that, IF you put the effort in, do the uncomfortable things and stay consistent enough to get to a happy place with your health and physique, it then becomes relatively effort free to maintain

Simply because you’ve build good habits, an understanding of food and a lifetime of motivation every time you pass a mirror

Want to know more?

Message NOW!!

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22 IMPORTANT Fat Loss Tips

1. Track your macros
2. Eat in a calorie deficit
3. Track progress
4. Consume adequate protein to retain muscle
5. Stop worrying about your carb and fat split
6. Move more
7. Prioritise resistance training
8. Use big compound movements
9. If results are coming, don't rush to adjust food or exercise
10. Consume adequate fibre
11. Get your fruit and veg
12. Drink plenty of water
13. Don’t fear carbs
14. Don’t fear fat
15. Don’t fear eating at night
16. Fasted cardio is not necessary
17. Use cardio only as an additional tool if and when needed
18. Train muscle groups 2-3 times per week
19. Increase training intensity over time
20. Avoid fad diets
21. Don’t fear ‘getting to big and bulky’
22. HIRE A GOOD COACH

How much happier would you be if you were actually getting the progress you’re training for?

If you need some help…. I’m talking simple advice to try and work out how you can catapult your progress, DM me now and let’s talk 👊🏻

Getting results requires more than an hour of ‘beast mode’ …. Do people still say that?

Did you get out for a walk, even when you couldn’t really be bothered?

Did you REALLY track all of your food and drink?

Have you put effort, I mean real effort in to all areas outside of the gym?

Far too many are smashing a gym session and then relaxing, feeling justified that it’s enough

You’re completely overestimating output

How should you fix it?

Create DAILY habits

Non negotiable tasks

Just like brushing your teeth or getting dressed

For example

3ltrs of water per day
1 hour of walking per day - minimum
Hit protein target every day
Eat Veg daily
Fruit daily
…. again these are just a few examples

Do you need help establishing the missing pieces of your daily routine?

Let’s talk 👊🏻

So you’re over your calorie allowance?

Panic in 3…2…1….GO

F**k me, the intensity when you go over your calories is ‘Legit..!!’ (Currently my 7 year old daughter’s favourite word, thanks YouTube influencers)

Luckily I don’t receive too many of these messages

Not because my clients are all epic motherf**kers, well, they are but it’s because they’ve been taught how to handle it

We aren’t robots and we have real lives, sometimes we use more calories than we should…. Just like we spend more than we should if we end up in the supermarket with the kids!…. When did magazines start costing £7 anyway?

My clients are taught how to track, react and adjust accordingly

If they’re still struggling, or really really f**k it up, I’m 1 message away

Also important to remember that going over occasionally, as long as you aren’t taking the p**s constantly doesn’t mean the worlds about to burst in to flames

Tracking food, monitoring intake shouldn’t have to become a massive chore that takes over, you just need to understand the process and make it work around your wants and needs

That’s exactly part of my job as an online coach

Is understanding you intake important - YES

So I’m not trying to negate the importance, just don’t let it take over

If this is something you’ve really struggled with, click the link in my bio and let’s set up a call

No matter the outcome of the call, you’ll leave with a better understanding of calories, tracking and structure to help improve your health and physique

A few examples of this weeks metrics, messages and pictures from the absolute animals I work with!!

🔗 Link in my bio for a FREE calorie calculator

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Offer solutions instead of making people feel like they aren’t trying

Changing your lifestyle, habits, physique, activity can be pretty demanding and time consuming

Every one of my clients are busy business owners, self employed professionals or at the upper level of their career

Time is at a premium and I’d be a dick to to say that some of the hardest working people I know are making excuses

I find ways to slot new habits in to their daily non negotiable’s so that we can guarantee results

Yes, they still have to make some sacrifice and no it’s not always easy, but we always find a way!

If your current training or nutrition plan isn’t working around your life, let me know 👊🏻