TH Fitness

Quick fix culture won’t fix your body!
We live in a world where you can drive through and grab a coffee in 2 minutes…
But when it comes to fat loss, too many people expect the same result.
❌️ No, you can’t drive-through fat loss.
❌️ You can’t download your dream body.
❌️ You can’t order now, delivered tomorrow a healthier, happier YOU!

⏳️Fat loss takes time, consistency, effort, and patience.
But guess what? It’s worth every bit of it.

✋️Stop chasing the quick fix.
Start building the life and body you want;
➡️ One workout
➡️ One meal
➡️ One day at a time.

LONG TERM GOAL IN PLACE

The family holiday is the end goal, but in order to get there - short term goals will be needed!

Having a target so far away can give you the mindset;

"I got plenty of time. There is no rush."

But as we all know - time goes quickly, and before you know it, you'll be going on holiday!

Make the start now as changing your lifestyle/routine is usually a slow process.

Get started and board that plane with a sense of accomplishment.

THERE IS NO BETTER FEELING!!!

9 YEARS AGO.... WHAT THE HELL!!!!

The photo on the left was my first ever bodybuilding show with the NPA in 2016. Reasoning for it was that I'd done my own body transformation and had done numerous photoshoots. A bodybuilding competition to me was the pinnacle, so I went for it. Placed 5th and got the experience under my belt.

Fast forward 2 years to the picture on the right (2018) after 2 years of hard graft with whose attention to detail was second to none. That year, I came into the competitions heavier, bigger, and leaner finishing 2nd and 3rd in the qualifiers. All that was missing was that illustrious first place!!!

Building a physique takes time!!!

A great start to the year for my clients. All the clients who have seen a drop in body fat have done so by following a balanced diet, and all have had;
👉 A day out
👉 A meal out
👉 The odd beverage
👉 None of them have felt deprived

Get booked in to start your transformation in February

How many calories you need to attain your goal may take a little guesswork at first!

The main aim of this is to consume the most amount of calories you can and still achieve your goal.

From a fat loss perspective, we want to see, on average, a 1-2lb drop a week. The calories want to be high and still see a change (For example, a client on 2000 calories allows for more leeway than a client on 1200) Do 2 weeks at these calories, and then assess what's happened. Do we need to drop, stay the same, or increase?

From a muscle building perspective, we want to see a 1-2lb increase a week monitoring the body fat percentage (when putting on weight - fat will be put on too) We want to avoid too much fat gain!

As a personal trainer in these circumstances, what I need from you as a client is honesty. Did you hit your calorie target everyday?
Did you struggle with anything?
Have you done all the exercise you said you would do?
Have you felt deprived from any foods?
How do you feel in general?

THIS CAN BE TRICKY AT TIMES!!!

With so many fad diets out there - it is hard for an individual to know what to do with their food. Which one will work best for me? I want results ASAP, so I'll do zero carb and hope for the best!

Food is hard to change because there are so many labels on it. That's bad for you. That's good for you.... you can't eat that, but you can eat this!!!

That has loads of calories in, but that doesn't. It's hard to sum it all up in one post, but below is what I like to do with my clients;

- How many calories are you currently consuming? Don't change anything, but just see, and from there, we can make adequate changes.
- Looking at this - you consume x, y and z of protein, carbs, and fats. A large majority struggle with protein, so I will work alongside my client to share ideas on how we can get more protein.
- What foods do you like or dislike?
- Work on tweaking one meal a week. When you get confident that you have nailed the breakfast, make a start on changing the lunch.
- Small changes bring maximal reward. Don't change your whole diet. Remember we want to make it maintainable and part of your lifestyle.
- There will be good days and bad days. I want you as a client to enjoy what you are eating, so if you do go out at a weekend, when Monday morning comes, you are straight back to it.

HOW DO I SUCCESSFULLY CHANGE MY ROUTINE TO FACILITATE MY GOAL?

On average, it takes around 2 months before a new behaviour becomes automatic!!

Read that again - 2 months!!!

A common pattern I see with the new year/new me trend is that people try and change too many behaviours all at once. For example;
- From training once a week to 4 or 5
- From doing 2000 steps to 10000 a day
- A complete change in their daily dietary routine
- From drinking no water to 2 litres a day

These are just a few ideas which, over the next week, I will break down indivually in to how best to build a sustainable lifestyle to give you a better chance at achieving your goals.

PROGRESS CAN BE MEASURED IN MORE AREAS THAN SCALE WEIGHT ALONE

A lot of clients get hung up on scale weight and ignore the other progressive markers that are used within a fitness journey;
- How much muscle mass have you got?
- What is your body fat percentage?
- What is your metabolic age?
- How many dress sizes have you dropped?
- Are you hydrated?
- What is your BMI?
- How much more weight are you lifting now compared to when you started?
- Improvements in every day life such as general mood, lower stress levels, more energy etc!

, we use the Tanita Body Comp Analyser, which measures many variables and plots charts to show your progress. It is a very good tool that we use at Code to help clients visually see how much improvements they are making.

Drop me a DM or comment below to get booked in for a free consultation, and get your fitness journey started

Well done to my client , who has dropped 3kg in body fat since January 1st

Suzanne trains with me once a week and then follows a tailor-made exercise plan 2x a week in the gym and one hyrox session.

When asked if she felt she had lost weight, she said;

"Yes I can tell in my work clothes, especially the trousers as they are looser on the legs and waist"

*typo - lost 3kg of body fat in January*

I work out of one of the leading gyms in Nottinghamshire , which has a wide variety of equipment to help you work towards your goal.

From Atlantis, Glute Builder and PRIME kit designed to get you to where you want to be.

I am very lucky to work out of these premises and be able to provide such equipment when training my clients.

Book in today for a free consultation and come see the equipment for yourself