Phil Downing Online Coaching

When the plan just works 👌🏽

Times are tough right now, but the ones relying on motivation will flop during uncertain times.

The ones who understand their goal and know what it takes to get there, will get win.

Lockdown truly is one of the biggest test we will face.

And it will push you mentally.

But people fail before they even start because they simply don't think they are capable.

But I am telling you now, that you are capable.

No matter the circumstances there is a path for you to succeed on.

Well played going from strength to strength.

Bulking season is upon us, that's not a reason to just eat like a piggie and get a little chunky.

So make sure you implement the right habits and gain muscle and nit just excess fat.

If your in a calorie excess, you need to earn the right by working hard, progressing in the gym, planning your sessions.

Protein is essential, BUT just because your in a calorie excess does not mean you have to overload on protein, your body only needs so much, no more than 1g per pound of bodyweight.

Sleep, water....go without saying.

No excuses.

Get, it, done.

Time to grow.

💥BOOM💥 8️⃣8️⃣kg➡️8️⃣2️⃣kg

Not just weight loss that's impressive over the last couple of months...

But the physique he has achieved, especially during lockdown with very minimal equipment.

When you put your mind too it anything is impossible.

Lockdown only made get better and better, and what a position to be in, will hit the ground ruining when gyms open up again.

Get it done now, you don't need a gym, its just a bonus.

Let's talk building muscle...there is one thing you need to get right.

Progressive overload.

It's the ability to increase the volume each session.

Mainly in your compound lifts.

You see, it's very common and a mistake I made when I started, and that's going in the gym and "winging it" seeing what was free, lifting what felt comfortable/a little tough and simply going through the motions.

One thing is for sure, random workouts get random results.

For you to progress, develop strength, build muscle we need to put tension on the body and up the volume each week.

It's also why you kinda need to keep at the same workout split for atlesst 6-8 weeks before considering a change up.

What ever you do in week 1, you need to look at beating in week 2 and so on.

If the weight doesn't feel like budging, increase the reps, if your stuck on the reps, add a set on.

Failing that, you can always increase the weight but lower the reps and each week simply add a rep on etc....

There are multiple ways to progress weekly, just always ensure you make a note of what you do.

If really looking to bulk then make sure you consume adequate amount of calories needed to maximise the growth.

Go smash it.

Alot of people would get a coach and assume the hard work is done and dusted.

Time to relax....

If anything, the hard work has just begun.

The coach is the brains behind everything.

The coach is the accountability and support and ensuring everything you do on a daily basis is optimal for you and your goals.

You have to show up and do whats needed.

Remember sometimes its the small things in your day that can add up to make a big difference!

Grabbing a coffee is more popular than ever, and you would easily forget to put it towards your allowance.

Every calorie counts, if your aiming to lose weight then always opt for a low calorie option, or if you do choose a higher calorie choice, don't forget to input it...certainly could be a reason weight is not dropping.

Be careful where you get your information from.

Just because someone speaks with passion and sounds convincing doesn't mean it is good.

Fads are getting more common and thats because people are buying into bu****it.

One rule...if it sounds too good to be true, it probably is.

Social media has allowed uneducated to voice an opinion based on looks, followers.

Be careful. Nothing is easy.

We need to work hard.