Sinclair Fitness

How to grow your Biceps

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Let me hit you with some facts, 80% of people who lose weight, will put it back on again. 80%! you heard that right.

All that sacrifice, all those days denying yourself nachos with melted cheese go to waste for 80% of people, let that sink in.

Most people are successful with their fat loss. What people are not so great that, is keeping it off, why? Why does that spare tire make a return?

What are the secrets, the missing ingredients? I know it can be done, I’ve seen them, on the beach, in the gym, on the internet. Who do these people how stay lean?

What can I do to lose weight and keep it off?

What is the key to success for the terminally lean?

So, settle in, and let me, personal training for over 10 years, who as help many people get the best shape of their lives,

give you the tools to strip off that unwanted fat, stay lean, and get beach-ready all year round.

Resistance training.

Strength training is often associated with masculinization. Big scary men do it, so it will turn you into one, right! wrong, resistance training will enhance your physique, accenting what is already there. In the case of females, it will give you more for an hourglass, feminine figure making to feel and look beach ready. When we are looking to lose fat. Our body also likes to get rid of muscle at the same time.

This is not good. Not only will this negatively impact the look of your body. But the more muscle you have, the more calories you burn. This is one of the major reasons for “the bounce-back effect” I mentioned earlier. Without a resistance training routine alongside fat loss, you’re forever changing your tail. So, get under the bar and get the body you’ve always wanted

Don’t go all in.

I’ve seen it so many times. A client is feeling ready, motivated. There want to train 8 days a week and only look at a picture of kale to remind them of what food once was. This all-or-nothing mental is doomed is fail, and does, each time. Balance is essential. Only training 2-3 times a week doesn’t make you a morally reprehensive person. It makes you a sensible person, who probably has a life. The same goes for your diet. You can eat what you want, just in moderation. If one week you don’t lose weight, you haven’t failed.

Don’t give it a time frame, don’t punish yourself for not being 100% compliant.

Don’t be a dick to yourself. If you fall off, dust yourself off. Try again and learn a lesson and keep going. Detach yourself emotionally from the process for success.

Track, well least of a little bit, then don’t

Tracking everything you eat will make your friends and family think your mental, I can promise you this. The act of meticulous measuring every grain of rice is often overwhelming for a lot of people. They is promised land. Where the food scales don’t have to come out at your niece’s 2-year birthday party fellow by bemused looks of judgment for auntie Pauline.

This mythic land is called intuitive eating. Most people, within the space of 1-2 months, eat a routine diet, even if they don’t realize it. By tracking for 1-2 months, making small adjustments, you will have the ability to, well, wing it and stay on track. The evidence is in, calorie tracking isn’t the right approach for everyone and multiple studies have shown this. What has been shown, to be the best long strategy, for keeping the weight off is intuitive eating. You know the portion size just by eyeballing it and you are still in great shape, and you’re not walking around with plastic Tupperware. Win. You can get there, if, you audit your diet first. So, track, well for a little bit, then don’t

Protein

Protein, if you don’t know what protein is, it’s anything that has eyes, or anything that has come with something with eyes….and beans. Ok their protein-rich vegetables ok, so that doesn’t work. That’s not the point. If you want to lose weight and keep it off. 2g of protein for every kg of bodyweight. I’m 80kg for pure disappointment, well at least that’s what my therapist says.

Meaning I should consume 160kcal per day. Meat, fish, protein shakes rice and beans, etc. Protein is the tap-in, the layup, the easy win for improving the way your body looks and feels. Protein is more filling; I mean, have you ever tried to overeat steak! No, because it’s impossible. But that muti-pack of Jaffa cakes is gone before you can say, I’ll start my diet Monday. Also, protein builds muscles and helps you recover from weight training, which, if you are paying attention was number one.

Eat more protein year-round and stay lean year-round.

Move more.

Simple, but deadly. NEAT or non-exercise activity (I Know, not using the T makes me angry too) is, all the calories you burn, not exercising. This can be up to 25% of your daily total. 25%……25% I mean, talk about an easy win. Walk, take the stairs. Build a routine that involves at least 10,000 steps per day. Walking is not only good for the body but also the mind, Buddhists have a word for taking those extra steps “walking meditation” or kinhin where walking can unlock the mind and relax the body. So, theirs two great reasons, body, and mind. So, walk.

If you add up all these habits, you have the recipe for how to lose weight and stay lean all year round.



Resistance Training
Don’t go all in
Track, until you know.
Eat more protein
Move more.

Sinclair Fitness: London Personal Trainer (1-1 & Group Coaching) Richard Sinclair is a Personal Trainer and Body Transformation Specialist Based In London Bridge and Bermondsey. FREE taster session!

How far down should I squat?
Is going full depth better?
Why does my back hurt when I squat?
It depends. It depends on your parents. Did the squat gods shin down upon you, and give you the right body type?
I want to challenge “convenience wisdom”
More is not better when it comes to squat depth.
Some people are born with looser hip sockets, meaning squatting low is no problem for them.
You will see these people eulogize about the benefits of full-depth squat on the internet.
And hey, these people have tree truck legs.
A lot of other people are born with more restricted hip sockets, meaning going too low will cause
“butt wink” is when the spine is put in a dangerous position under load.
So, the take-home is
Some people can, and so people can’t.
Don’t try and put a square peg in a round hole.
Simply make up for individual anatomy by adding exercises that change the bottom range for movement such as a rear foot elevated split squat.

Want to know how the pros grow muscle?
Check out this FREE 20-minute webinar to boost your muscle growth training.

Fundamentals Hypertrophy 1