Kerry O'Connor Personal Trainer

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Another phase smashed by

The first phase took us just shy of 10 months to achieve which took his weight from 95kg to 70kg taking his body fat from 29% to 13%! This was a massive achievement but we didn’t stop there. Now the hard part, putting weight on without putting too much fat in at the same time. This is a slow process but he has done just that. Taking just over a year, we finally got to a point where we have packed on around 9kg of pure muscle and a body fat percentage of 17%, a perfect result for a first bulk.

There’s a reason I usually stop a bulk with my male clients at 17%, this is because once your body fat reaches around that number, it becomes more insulin resistant. Meaning, your body is more likely to store any excess calories from carbs as fat.

In Laymans terms, the leaner you are, the more receptive to putting muscle on you are, the fatter you are, you’re more likely to put on more fat.

I hope that makes sense 😂

Well done Jamie, let’s start shredding for summer 😎☀️🍹

You’re doing everything right, but nothing’s changing.

⚠️ That’s a fitness plateau.

Good news? You can fix it.

Check out 10 proven ways to reignite results and get back on track: https://www.kerryoconnorpt.co.uk/post/fitness-plateau

Breaking Through a Fitness Plateau: 10 Ways to Regain Progress You show up for every session. You track your nutrition and stick to the plan, but the scales won't budge, and your lifts have stalled. This frustrating standstill is a fitness plateau, and it’s the ultimate test of your mental drive.

Big Gazza coming in hot with his pre summer shredz!

Took a while to get this progress pic done as he’s been working on his tan behind the scenes.

Defo worth the wait though 👌🏻

Great work 👏🏻👏🏻👏🏻

💥CLIENT SPOTLIGHT💥

is another one to hit the hall of fame! Going from never stepping foot in the weights room to smashing an insane transformation in only 10 months 🙌🏻

With a total loss of around 23KG, his body fat has dropped from 29% to 13%!!! All of this whilst still holding onto a decent amount of muscle.

Amazing results 👏🏻👏🏻👏🏻

Got to say, this has to be one of the most impressive transformations I’ve ever witnessed.

Talk about consistency!!! (Chris) has been dialled in from day one. Learned how to structure a day of eating so he was never caught off guard, understood how to adjust when needed and managed to stick to the plan to a T.

Chris started with me at 97kg and over the past year we’ve dropped over 38kg!!! This is an unbelievable achievement and a true testament of how successful you can be when you stick to the plan.

I can’t give Chris credit enough for how well he’s done over the past year and for making me look like I know what I’m talking about 😅

Keep up the great work and half decent bants 😜

➡️➡️➡️SWIPE➡️➡️➡️

Face to face sessions are full at the minute but you still have the opportunity to work with me via my online training app! I’m running a little promotion at the minute so if you’re interested in finding out what I have to offer then get in touch and we can book a free consultation call.

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The Perfect Program

If you’re looking for the holy grail of gym programs, the one that solves everything, then you’re going to be dissapointed. There is no “one size fits all” perfect program when it comes to training. Everyone is different and we all move uniquely to one another.

It’s so easy to get caught up in the hype of the latest trend, but remember, the best workout plan is the one that gets you excited to move, makes you want to turn up everyday, and still brings you measurable progress.

Here are some tips to design YOUR perfect program:

1. Variety is Key, Incorporate strength training, cardio, flexibility, and even some fun exercises that you enjoy as you need a balance of things you like and things you need!

2. Set Realistic Goals, focus on small, achievable milestones, that add up over time to help you reach your target.

3. Listen to Your Body, some days you’ll feel amazing, other days not so much. That’s totally okay! Adjust your workouts accordingly.

4. Find a gym partner, having someone to workout with can add an element of fun and accountability. Plus, healthy competition never hurts!

5. Celebrate Progress, keep track of your achievements, whether it’s lifting heavier weights, running faster, or feeling more energised. Progress is progress!

-💥CLIENT PROGRESS💥

What a training journey this has been! has been what I like to call “a role model client” consistent with sessions, on it with his diet and the ability to stay positive even when the chips are down.

Starting at 80kg with 18% body fat, we took his weight right down to 68.5kg with a body fat of 6% this was an insane transformation but it was only the beginning!

Josh is now back to his original weigh of 80kg but looks completely different as his muscle mass has increased and body fat has stayed low at around 10%.

This transformation has taken 2 years so patience was necessary to achieve these results. Not to mention he had to have his gallbladder removed which threw a spanner in the works 😅 but like I said, Josh remained positive and stuck to the plan.

All of the hard work and determination has payed off and you deserve all of the rewards

Amazing work 👏🏻👏🏻👏🏻

www.kerryoconnorpt.co.uk

💥MOTIVATION vs DISCIPLINE💥

Ever wonder the difference between discipline and motivation? It’s simpler than you think.

Motivation is that initial spark. It’s the reason you started training, your first sprint towards your fitness goals. But it’s not always there when you need it.

On the flip side, discipline sticks around. Even on tough days, it’s that self-made promise you keep to yourself. It’s what keeps you moving forward even when the spark of motivation is nowhere in sight.

In a nutshell, motivation kick-starts the journey, but discipline is what gets you to your destination.

💥ONLINE CLIENT PROGRESS💥

hasn’t wasted any time this year and already lost just shy of a stone in 4 weeks!

Josh hasn’t done dry January or hit the gym 6 times a week. We’ve added a few daily habits like prepping food, getting steps in and focusing on strength training in his sessions.

These basic steps are all he needs to be successful!

Really looking forward to the next few months.

If you’re interested in training with me and are not based in Manchester, then drop me a DM or head over to my website to see what packages I have to offer.

www.kerryoconnorpt.co.uk