RFit Physique

Those who say 8 week packages don’t work, don’t know ball 😏

In the right setting, for the right individual, they’re a game changer that fires them into more and more progress long after the 8 weeker is done.

There are many reasons that rapid fat loss may out perform long, slower fat loss.
You can of course flip all this on its head and make a case for slower fat loss with a heavier emphasis on habit formation and some form of sustainability.

It’s context dependent, as everything is online, but those who come to me, blast their fat loss and work to maintain it thereafter find themselves in a solid position to build a lifestyle upon their progress

Farrah was probably one of the most consistent and hard working people that ever came through an 8 week block. Unreal from start to finish and even for a spell beyond.
When actions match the goal it’s an absolute pleasure to work with someone like that

Wanna know more?
Get in my DMs for a chat

There are many, many things that can, and at times will, impact your progress, but before you delve too deeply into those do the things that will move the needle in, and outwith, the gym.

Are you eating enough fruit and veg? It’s recommended you need something like 30 plant sources a week, have you had more than 3 in the last week?

How many days have you hit your step count or avoided snacks before blaming your metabolism?

It’s not Karen from work’s job to help you stick to the plan, she probably won’t understand. Explain then do what you need to do.
And you’ll probably not only tolerate Karen a bit better but will also make more progress if you go to bed a bit earlier

Your coach isn’t there to be a yes man, they’re there to tell you what you need to hear. You’re welcome 😇

Another ☝🏽

And Ash is a GRAFTER let me tell you.
We’ve a way to go yet to be where she wants to be but boy are we miles from where she started in more ways than one.

This is what I love to see; a very busy professional and student who does not miss purely because she wants more, she’s always chomping at the bit.

From improving her work in the gym to nailing her meal plan she’s an absolute joy to coach.
This comes with finding the approach that suits her busy life and foods she can rinse without the need to think about it too much in amongst the madness of adulting.

Some weeks she’ll get 3 sessions, sometimes 4, because this is what works for her and allows her to work to a high standard.

We’ve more to come here so keep an eye out

When you diet once you won’t look how you wanted to look, you won’t have muscle to show off yet.

I’ve learned that your physique takes YEARS to grow, and it’s a slow process encouraged only by commitment, hard work and consistency (and ⚙️)

If you diet, fall off, diet, fall off and always look the same this’ll be why.
If you dig in for your fat loss, come out the other side as lean as you can and have the perfect canvas to build upon you can push your growth phase for upwards of 20 weeks; plenty of time to add quality muscle so you have something to show off next summer.

If you aggressively “bulk”, take it from someone who knows, you’ll just end up gaining body fat and not new muscle.

The extra food you add, gradually, will fuel heavier sessions and will encourage muscle growth because it’s not just about the food or scale weight we have to focus on getting stronger

Get in touch if you’re sick of your diet resulting in a look you didn’t envisage

An update on the man - same breeks different man

From coming to me from a place where things had to change for him, his sleep was all over the shop, his confidence was shot and he wanted to be proud of himself with a “slimmed down mid section”.

I bet he never thought he’d have quads like that!

Because that’s the thing, a year on he’s realising what he’s capable of by quite simply following the plan built for him; meal plan, training split, step and cardio targets have always been met.

It really doesn’t need to be over complicated at all.

Social events and a holiday are accounted for by changing his attitude towards social settings and the choices made which banks confidence in his ability to be the man he wanted to be, training footage comes every single session for feedback and if he needs to work harder he does the work.

The building of the coach-client relationship has been mega because his communication is on point.

To make it all “easier” remember to work in phases, you’re likely not going to diet once and look how you’d hoped so this is why build phases are important and embracing eating more food while seeing the scale weight go the other way.

Mad stuff from a true grafter