Riley Fitness

If you’re only doing cardio to lose fat, read this

Cardio burns calories, but strength training
tells your body what to keep and what to lose.
When you lift weights and eat enough protein, you lose fat — not muscle.
That means:
📍You look more toned
📍Your metabolism stays high
📍You keep the weight off for good

So next time you’re tempted to just hit the treadmill… head to the weights area too 💪

Why is TEMPO so important as a beginner?

TEMPO is going to be important whether you’re a beginner or been training a while to ensure you get the most out of your training!

TEMPO has been a hot topic in the fitness industry recently with people saying it’s basically redundant. I disagree as I feel it always has a place especially in beginner training where the person hasn’t learned proper technique yet.

I think rushing into heavier weights is a common problem for people that are started out at the gym and become obsessed with increasing the weights each session.

Instead focusing on making sure you have executed the weight with good form before moving onto a new weight is always the best way to train long-term and remain injury free, even if it may seem like a slower way to progress.

I would recommend at least a 2 sec negative of the movement (lowering the weight, resisting gravity) a pause at the bottom to reduce momentum and to ensure you’re using the correct muscles to lift the weight, and a strong but controlled positive (lifting, pushing) movement. This is so we know we are lifting correctly and can standardise form so we know we are actually progressing!

Lastly, we can use TEMPO to build mind-muscle connection in new lifters as a lot of my clients when first starting out will struggle to feel the muscle they are trying to work. As this isn’t the end of the world and is to be expected people like to feel like something is working and TEMPO will you help you achieve this quicker as there’s more time to focus on form and ex*****on of the movement💪

If you need help implementing TEMPO into your routine and you struggle to feel exercises you’re doing in the gym then send me a DM. Or catch me in the gym group handforth if you have any questions and want a coach to train you through this!

Transformation for Kevin😮💪

Amazing consistency from Kevin to achieve this transformation! He came to me with a goal at the start of this year of losing 16kg and that’s exactly what we did just in time for his summer holiday!

1 PT session with me and 2 other strength workouts a week 💪
Focusing on his macronutrient goals and calorie deficit but still having a life outside of the gym going out most weekends and a holiday in-between! 🍕☀️
Planning ahead enabled us to stay in the calorie deficit! 📍
An activity goal set each day to reach from either cardio/steps! 📈

Stuck with your training not achieving any results?
Are you wanting results like this?

Visit my website to book a consultation for programs, 1-1 in-person training, group training and online personal training💻🏋💪

Summer shred for Stephen 🚀

Amazing job from Stephen building muscle and losing fat!
2 PT strength workouts a week with me and 1 home workout per week📈
Focusing on hitting protein goals 🍳
Having a fruit and vegetable calorie target to hit fibre goals keeping him full 🍎
There was no added cardio needed just dialled in his workouts and nutrition💪

Stuck with your training not achieving any results?
Are you wanting results like this?

Visit my website linked in my bio to book a consultation for programs, 1-1 in-person training, group training and online personal training💻🏋💪

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Possibly the only place you feel weird for having your top on

Client progress!

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When this client came to me at the start of 2024 through a class teaching how to lift in the gym, she had one main goal: to improve her fitness and strength for long distance hikes. Fast forward to the start of 2025 through a tailored program suited to her needs she has met that goal improving her fitness and strengh drastically! The progress pictures reflect her hard work and dedication and her success is proof with the right guidance you can achieve the transformation you’re after…

“I’ve never been a consistent ‘gym goer’ until I started with Alex in 2024! He’s been incredibly helpful in getting me comfortable and confident in the gym, creating a challenging and rewarding programme to help me focus on form and working towards hiking stability, strength and endurance. Now I actually look forward to being in the gym and to continuing in 2025”

Are you wanting to make a change in 2025? This is the time to get ahead and be consistent for a whole year and achieve progress like this…Each client is tailored to their individual needs and their life to ensure you feel your best both mentally and physically!
DM me or use the link in my bio to sign up today!

Amazing progress from my client over 2024!
This client came to me with a 10 week transformation in mind, he really wanted to lose 15kg and was really motivated to achieve it. We took a different approach that wasn’t a quick fix but a change that is going to last…
Over a year later, with 2 big fat loss phases and a diet break in between he has lost 30kg! We’ve completely changed his outlook on food and training and now he’s unbelievably consistent with looking after his health and fitness!
We are still pushing as the next goal is to get to sub 70kg so we can really see the muscle he’s built over the past year too💪

“For months, I was stuck in a rut, hitting the gym with zero results. Stumbled across Riley Fitness, and was a complete game-changer! In just over a year I’ve managed to drop 30kg…bring on 2025.”

Are you wanting to make a change in 2025? This is the time to get ahead and be consistent for a whole year and achieve progress like this…Each client is tailored to their individual needs and their life to ensure you feel your best both mentally and physically!
DM me or use the link in my bio to sign up today!