The Portuguese Coach - Personal Trainer Manchester

The “food freedom” and flexible-lifestyle message that a lot of coaches push once they’re lean and experienced is real for them.

But it’s surviorship bias when handed to a beginner.

They earned the intuition to self-regulate through years of tracking, feedback, and structure.

Someone who’s never dieted or trained consistently doesn’t have that internal calibration yet.

Give them “just listen to your body” on day one and most people’s “balance” quietly drifts back to where they started.

This is a classic skinny-fat transformation.

During my first conversations with Antonio, we quickly identified the main issue: his first bulk was done completely wrong. He spent months eating in a large calorie surplus and continued with the same eating habits even after he stopped going to the gym. The result was a physique with relatively high body fat and very little muscle mass.

The biggest problem for someone who is skinny-fat isn’t the amount of body fat they carry. It’s the lack of muscle mass.

That’s why the first thing we did was introduce a structured strength training program while keeping calories around maintenance. The goal wasn’t to lose weight as quickly as possible. The goal was to create the ideal environment to build muscle, improve body composition, and increase daily energy expenditure.

As he became stronger and started adding muscle, his body naturally required more energy. The same calories that were once maintenance gradually became a slight deficit, allowing him to lose body fat while preserving and building muscle.

Antonio often asked me how much weight he needed to lose because he didn’t want to end up looking too skinny. That’s when I explained something important: the number on the scale doesn’t matter. What matters is the physique you see in the mirror.

Today, he weighs less than when we started, yet he looks significantly better than he did when he was 10 kg heavier. More muscle, less body fat, and the perfect foundation to begin a reverse diet and start building muscle the right way.

If you’re stuck in the skinny-fat cycle and want to transform your physique properly, send me a message.

I met up with my twin brother in Switzerland and, as always, we ended up doing what we enjoy most: training.

Over the years we’ve followed different training plans, had different goals, and taken different paths. Yet somehow we’ve always ended up with very similar physiques.

Being twins definitely helps. We share good genetics, and that’s obvious. But genetics alone don’t build a physique.

Years of strength training, sticking to the basics, and showing up consistently do.

This was one of those holiday workouts with no pressure attached. Just a simple upper body session, getting a pump, having a laugh, and enjoying the moment.

And honestly, that’s what training on holiday should be about.

It doesn’t always have to be intense. It doesn’t always have to leave you exhausted. Sometimes it’s enough to move your body, enjoy the process, and stay consistent.

Because at the end of the day, results don’t come from one perfect workout. They come from years of doing the simple things well.

If you need help transforming your fitness for good drop me a message 📩

Pressure is a privilege.

In fitness, many people see pressure as something negative.

The pressure to train.
The pressure to hit your calories.
The pressure to wake up early.
The pressure to stay consistent when motivation disappears.

But the truth is, that pressure exists because you’ve chosen a goal that demands growth.

If you feel pressure not to miss a workout, it’s because you’re working towards something that matters.

If you feel pressure before a race, a Hyrox, a half marathon, or an Ironman, it’s because you’ve earned your place on that start line through countless hours of preparation.

If you feel pressure to maintain your habits, it’s because you’ve stopped settling for less than you’re capable of.

Most people want the result, but they avoid the responsibility that comes with it. They want the physique, but not the discipline. They want the confidence, but not the process. They want the medal, but not the training.

Pressure is part of the privilege of pursuing something meaningful.

So the next time you feel pressure around your goals, don’t see it as a sign that something is wrong.

See it as proof that you’re in the arena.

Pressure is a privilege because not everyone is willing to chase a goal big enough to feel it.