Luke Anthony Personal Trainer

The post “leg day” buffet!
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When I’m bulking it’s all you can eat, when I’m cutting it’s pay as you weigh 😭
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So it happened! I got sucked in to a disagreement on Facebook. I should know better.
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This person said that she was a nutritional coach and she lost 10kgs last year. I asked her if she had any qualifications and she got offended.
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She should be offended, because I was telling her that I couldn’t care less about her experience losing weight, I don’t care what personal obstacles she overcame.
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All I care about is the fact that nutrition is a science, your personal experience means nothing. Imagine trying to publish a scientific paper with a test subject of 1?
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Just because you lost weight doesn’t mean you have any of the tools to help someone else. It is dishonest, it is dangerous, and it is selfish. Do you know how to recognise thyroid or hormonal conditions affecting your client? No, you just know that you were once over weight and then stopped eating so much.
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Nutrition is a medical science that needs to be respected as such, you can’t take an aspirin, cure your headache, and then call yourself a doctor.
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I’m going to tag some great online sources in the picture, if you want to learn more about nutrition then give them a follow.
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Today’s win: feeling like I resemble some sort of shape for the first time since my knee injury.
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Happy
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Today’s workout -
A1 - Bench Press 4x8-10
A2 - Close grip chin ups 4x8-10
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B1 - Chest Press Machine 4x8-12
B2 - Seated Row 4x8-12
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C1 - Tricep extensions 3x10-14
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D1 - Dips for fun

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Enjoying a coffee at
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A decaf oat latte
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I consider myself a coffee snob, so how come I’m having a decaf? Is decaf not a crime?
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Well, I’m also a sleep snob 🤣. I use blue light blockers and avoid caffeine past 2pm.
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I’ve got an interesting post on caffeine and exercise coming your way tomorrow, so be sure to follow if you want to see it.
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What is “depth” on a squat?
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It’s actually personal and goal dependant.
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From a competition stand point it is roughly to where the femur (thigh bone) is parallel to the floor. That’s where the term parallel comes from in this context.
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How low you should go depends on your training history, injury history, goals, and mobility.
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I can’t tell you how to squat, but what I can tell you is that you should never let a blanket term like “parallel” determine your depth. If you need to squat to parallel, then make sure you work up to it. Otherwise forget what other people might say, squat with relevance not with ego.
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Dm with questions as per usual 💪
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I get this a lot, “my form feels so much better, my backs stopped hurting, but I’ve had to drop 20kgs of my squats”
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We haven’t dropped the weights just to practice, we’ve dropped the weights because sometimes changing your form is going to use other muscles to power the movement. These new muscles might not be as strong as the ones you were using before.
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Lots of people “know” what they should be doing, but for some reason their form doesn’t reflect this as they develop compensation patterns; like knees caving in on a squat.
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When your knees cave in, you start to load different muscles (adductors), we can fix your form by keeping your knees in line with your toes, but it will involve limiting the help of those adductors initially. So although your form looks better, you’re using less muscles or lesser trained weaker muscles.
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Fixing your form what sky rocket your lifts, short term. But it will pay out over the long term as you lift more efficiently and more safely.
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Dm me if you have any questions
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**ch

It doesn’t “tone” , let’s get that out of the way now.
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This is a very popular method amongst people not wanting to get “bulky” because they feel that heavy weights can increase muscle size. Also, Did you know that strength training (lifting heavy weights) primarily adapts us neurologically with minimal size gains?
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So what’s happening when you do 30 reps at 1kg? Realistically not much, a microscopic amount of calorie expenditure sure, and something called strength endurance.
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Strength endurance is actually very useful, it allows muscles to function at a higher level for longer. So why am I not encouraging this method of training?
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Strength endurance improves your ability to sustain power output, but it doesn’t increase your maximum power output/strength potential much. So without strength training, you’re just learning how to maintain your weakness over time. You should spend time developing strength, so that strength can then be trained to endure.
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So a balance of strength training (heavy weight+low reps) and strength endurance is more optimal for function and health.
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For the nerds out there, yes, mitochondrial density is improved along with possible hypertrophy of slow twitch muscle fibres.
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So in short, this way will not develop your physical appearance, it won’t grow/shape/ or sculpt. It also won’t burn as many calories as heavier weights will. Traditional cardio would be preferable from a weight loss stand point.
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Dm me if you have any questions about training
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Everyone loves CrossFit, but CrossFit doesn’t love you.
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You hear me say this a lot but I’m going to say it again,”capacity” is key to staying healthy.
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Are box jumps bad? Or is any exercise inherently bad? No, but “is that exercise with your capacity” is a much more important question.
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Weight loss is super easy, and no where in the weight loss model of training is “power” training necessary. So why make someone do it?
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There’s no good reason for it, and it will most likely exceed the capacity of their joints if they are over weight. Remember force = mass x acceleration. Changing direction in a jump is essential a massive deceleration (when you stick the landing) followed by a massive acceleration (when you start your jump)
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Remember how many people say squatting or leg press or leg extensions hurt their knees? It’s very likely their knees have poor joint integrity and control from weak muscles.
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If you’re overweight then your knees have more stress on them to begin with, think smart, program safe, live to train another day.
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Ps don’t even ask me about burpee box jumps XD
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Dm me if you have any questions.
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Food in a deficit doesn’t have to be boring. Sometimes I need to remind myself of this because my cooking comes out looking half digested already 😅
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Some of my clients keep a picture food journal, and this star cooked up a shakshuka.
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I have no idea how to make it, but I’m just gonna post it here for all to enjoy 😊
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Credit to
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#다이어트

This was the best thing I’ve eaten in a long time, a high fat high protein vegetarian breakfast.
50gs of protein in 5 minutes cooking time :O
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3 eggs, nutritional yeast, Bacon, and paneer .
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I almost cried when it ended

There’s more than one way to skin a cat.
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Every wondered how cheat meals work? Or carb cycling? Low calorie/high calorie days?
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They work by keeping your weekly average at or under your weight loss calorie goals. In these charts, the weight loss calorie target is 1500kcals a day.
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So if they all work why do we need so many options?
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Most people shudder at the monotony of a 1500 calorie target, those people need the refeed/cheat meal day to look forward to. But that means the rest of the week they have to eat slightly lower than 1500 to bank calories for the cheat meal.
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What about the more cyclical approach? This isn’t for adherence this time, this is to give you extra calories and a bit of a boost on training days. Some people like to time high calorie days with harder workouts or with lagging body parts.
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@ Mayfair