Cam Burke Training

A little bit of Monday motivation for you who feel like skipping the gym this week or sacking off nutrition 🔥

Be the 1% that take action towards their goals ✅

Not the 99% that have said they’d take action for the past 5 years and still haven’t done anything about it ❌

106kg to 79kg in 11 months 🤯

I rarely post transformation photos as I believe they don’t always tell the full story

However I’ve shared James’ photos since the beginning so thought I’d provide an update!

The last time I posted him, we were on the road to 85kg

Now, we’ve just tapped into 79kg and are on the last stretch of the cut down to 75kg

Yes, he’s dropped a ton of body fat

But the muscle mass he’s added has been the standout for me 💪🏻

To a lot of people, you probably assume this takes a ridiculous amount of effort and sacrifice

But in reality, this has actually been a fairly simple process to achieve!

❌ No fancy myths or hacks

❌ Zero cardio

How did we do it?

✅ By nailing the basics

✅ Doing them consistently for a long period of time

I’ll post another update to show the further changes made when we hit 75kg!

The Irish are flying 🇮🇪

WELCOME TO OUR NEW NUTRITION COACH AND PROFESSIONAL CHEF! 👩‍🍳

I am absolutely delighted to be bringing Cath into my coaching service to provide an elite level of nutritional guidance for the team!

Nutrition really is the key to success when it comes to achieving your dream summer body, so I thought, what better to do than to bring a professional chef on board!

Cath will be providing the team with

✅ High protein, calorie friendly recipe’s with shopping lists, video tutorials and vegan/gluten free alternatives

✅ Meals that are connected to MyFitnessPal for easy tracking

✅ Example meal plans

✅ Live meal prep classes

✅ A full education portal covering nutrition and mindset

✅ Direct support to the team via our WhatsApp group

This is a massive step forward for my coaching service and really takes the service to the next level

I know the team are going to absolutely thrive on Cath’s knowledge and expertise, so I’m excited to see the positive impact she has on them!

THE EASIEST WAY TO BANK CALORIES

Calorie banking is genuinely one of the easiest yet most beneficial things you can possibly learn when trying to lose body fat

This post could transform your fat loss journey

Do you hate dieting?

Dieting can be as fun, or as ruthless as you make it

Granted at times it’s never fun 😂

However there are certainly ways to make it a little less of a struggle for yourself!

If all you’re consuming is fast digesting, processed food that leaves you still craving food an hour later, then yes, your diet will not be a fun time 😂

Take note of those 5 hunger hacks in this post and your dieting phase will get way more enjoyable, and sustainable!

⚠️ Weight loss and fat loss are two different things!

These may sound like the same thing however they are completely different!

If you ate no carbs today, and drank a few glasses of wine this evening, then weighed yourself tomorrow morning

You’d feel like you’ve just found the ultimate weight loss hack!

The scales will be down by a few lbs, even kgs!

Amazing right?

Wrong

This weight is purely just dropped water weight and the next day, it goes straight back on

The scales are an absolutely amazing tool when it comes to monitoring your fat loss journey, however only if you understand the many variables that can cause fluctuations!

Things to do when using scales

✅ Weigh yourself daily, not weekly

✅ Don’t get fixated on daily weight loss, focus on weekly averages

✅ Don’t make emotional decisions based on changes in bodyweight each day

I can’t stress enough how important these pointers are

Bodyweight can change so much, so if you’re only weighing once per week, you may have made progress, however if you’ve had a sudden spike in water weight on weigh in day for example, you’ll think you’ve gained fat

This can lead to impulse panic decisions being made

These panic decisions can also happen midweek if you’re expecting to see a drop in weight every single day

If you go up in weight for a couple of days during the week, the worst thing you can do is panic and then start doing more cardio or reducing calorie intake more

You’ve made an unnecessary decision based on data that could have been affected by any # of the factors listed in this post

You’re now dieting too aggressively when in fact, your original approach was absolutely fine and didn’t need any change at all

Your journey just became way less sustainable and way less enjoyable!

Bodyweight is an amazing tool, but be sure to understand the variables otherwise it can cause you more harm than good!

Instead of the usual advice I dish out, have a photo of a windswept Cam on a pier 😂

Is this summer going to be the same as the last?

It’s around that time of the year when holidays get booked

People start getting excited about jetting off to Spain, Italy, you name it, people travel all over

I also know that this is the time of year when people ‘say’ they’re going to make this holiday different than the last

Maybe last years holiday wasn’t as great as the bikini you wanted to wear, didn’t get worn as you didn’t feel confident

Or you felt self conscious taking your top off around all the other lads who we’re beaming with confidence

I’ve been there (the top off bit, I don’t wear bikinis on holiday, nobody wants to see that sight 👀😂)

I wish I had data on the amount of people that say they’re going to start working on their body, but then leave it until the week before, end up searching for all of these quick fixes and before you know it, they’re packing their suitcase worried about all of the outfits they thought they’d be able to wear, but haven’t developed the confidence to be able to wear them

There’s nothing worse than getting to your hotel, going to unpack and realising you didn’t pack enough t shirts to cover up in

Or you aren’t able to wear that bikini without something covering you up

If you’re totally confident in your body, regardless of how you look, then that’s absolutely incredible and I have so much respect for that

However I know for a lot of people, those changes to your body that you want to make, but always leave it to the last minute, will be life changing in terms of your self confidence

This is your opportunity to make this year different to the rest…

Message me the word ‘HOLIDAY’ and let’s ensure that you’re oozing with confidence when you board that plane

I come from a similar situation so I know how you feel, all it takes is a small bit of action and your life changes, just like mine did

Why isn’t this you?

Because it absolutely could be…

Now I’m not even necessarily talking about working with me as a coach here

I simply want you to realise that your potential is absolutely leaps and bounds above where you think it is!

You just need to find a way of unlocking it

If you start something, and give it full commitment and dedication, you will amaze yourself at where you end up

This applies directly to the fitness industry

You probably see people lifting weights that according to your mind, you’ll never lift!

Well one day you can, you’ve just not given it the time and effort to be able to do it yet

Commit to the process, turn up consistently, and you’ll achieve things you never thought were going to be possible

You’ll surprise yourself, you’ll surprise other people, and you’ll unlock your full potential !

If you do need help with your journey, head to the link in my bio and let’s unlock your potential together!