Spencer Lissamore - Transformed by Spence

How to get back on track after you F*©K up with your diet

I'm sure there are a lot of people out there who have hit a wall when it comes to their fitness goals

A great start at the beginning of the year, but now seeing half the amount of progress… a grinding halt

Which has led you to fall off track a lot recently

Skipping workouts

Giving in to tempting foods

Overindulging more than you should

Am I right?

I get it, we've all been there at one point and have let things slip

Possibly the frustration has got to you?

This happens

Showing up weekly to the gym, but not seeing the progress you expected

Eating the same foods weekly is taking its toll… still not seeing any changes in your body shape

Sound familiar?

Many people experience this and when I have clients that join the team after months and months of feeling in a rut

They are surprised at the progress they make almost instantly

Scale weight dropping faster than before

Strength in the gym rising week to week

Confidence skyrockets when they see themselves in the mirror, knowing that all the work they are putting in is finally being repaid

It's typical to want to do more expecting to get your results faster, but most times its exactly the opposite approach you need to take to get to where you want

Going into workouts annihilating yourself, picking up more injuries and doing an excessive amount of exercises is not productive and certainly won't benefit you by jacking up your stress hormones

Inability to switch off at night, dealing with high hunger cravings put you at a very high risk of losing muscle and breaking your diet

As you can imagine a lot of people have this experience and their chance of successfully losing the excess body fat and ending up with the body they desire goes from possibly to "never in a million years"

Over here we focus on adding systems that will fit effortlessly with your lifestyle, removing all the BS that is holding you back

Giving you a clear route to your goals, and helping you find out what works best for you, my goal is to teach you these things so that you can live a healthier, happier life.

Sound good?

Then DM me "COACHING" and we can help you.

Posted • ⭕️How do we get rid of stubborn fat ?⭕️⁣
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Well.. you already know the answer. Stubborn fat, just like any other fat, is lost by creating a caloric deficit through a mixture of dieting and exercising. ⁣
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First of all we need to get lean enough to tackle those areas (at least ~12% for men and ~22% for women) but once we're there, they'll go just as fast as other areas (assuming we're eating the right amount of nutrients and training the right way). ⁣
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The main issue with dieting to very low levels of body fat is that as we get leaner, hunger increases and our energy expenditure decreases due to adaptive mechanisms that "negatively impact" the speed at which we lose fat. So our deficit becomes smaller and smaller and our results start slowing down. ⁣
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it's not necessarily the fat that is stubborn it self.. I mean, even if it is, your body will have to take energy to use from somewhere, and if protein intake is high enough to avoid wasting protein for energy and enough resistance training is provided as a the stimulus to maintain muscle mass.. the ln this energy will come from stubborn fat cells. ⁣Plain and simple.
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Sure, there are specific strategies that may work specifically for these areas (such as introducing low carb diets or use of specific supplements combinations such as Caffeine + Yohimbine HCl, which are able to decrease Alpha-2 receptor activity and mobilize the fat out of the cell), but don't forget the bigger picture.

Being extra patient, more accurate (with both food intake and daily activity) will get the job done. It sucks, but it's true.
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Posted • A night out would be fairly mundane if did not involve some degree of indulgent food and/or alcohol. ⁣⁣
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If the frequency of calorie excessive nights out is low, the caloric impact on body composition will follow suit. But if such episodes are regular, despite lasting just a few hours, they can heavily influence body composition over time.⁣⁣
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Whilst a night out is there to be enjoyed, one will likely spend the subsequent 24 hours in a state of fatigue and reduced motivation to move and/or adhere to eating protocols which support their goal. This can extend the unsupportive few hours anticipated in the night out to another day of unsupportive behaviours. ⁣⁣
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If you have a fat loss calorie target of 1800 calories per day (12600 per week), the night out and subsequent day accumulates to around 3/4 of the total weekly calories required to achieve the goal. ⁣⁣
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Even if you began meticulously adhering to your 1800 calorie target over the next week, you would would still be consuming significantly more weekly calories than required because of the excessive 24 hour period.⁣⁣
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Given the short-term caloric ferocity of these episodes and their effect on the big picture, it’s easy to see why many may be confused as to why they aren’t progressing if they adhere to their caloric needs 90% of the time. ⁣⁣
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Instead of wondering why no progress is being made, it’s your prerogative to find out why. Then you can make sensible adjustments that have the smallest impact on enjoyment, but the biggest impact on progression. In this case, the minor tweaks displayed on the right side of my graphics.⁣⁣
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To be clear, nights out should not be spent in misery, worrying about nutritional values of food/drinks. But already being aware of more supportive choices means that regular fun can be had at less detriment to the goal. ⁣⁣
⁣To conclude: fewer sides, lower calorie mixers and bedroom exercise may be a better idea than mindless eating, animalistic drinking and 2am kebabs. 🙂⁣
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Posted • ⭕️THE BENEFITS OF STRENGTH TRAINING ON MUSCULOSKELETAL SYSTEM HEALTH⭕️⁣⁣
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Quoting Dr. Brad Schoenfeld () : ⁣⁣
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"All forms of exercise are potentially beneficial, but IMHO no exercise modality promotes as many health-related benefits as resistance training." ⁣⁣
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Regardless of your age, goal, training experience or background, you should consider getting into strength training, if you haven't already. Why ? Resistance training has seriously far too many benefits for you to disregard it. ⁣⁣
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In fact, even if from the outside, it can be perceived as "dangerous" for many... due to red scary faces, bug weights, veins popping everywhere, shaky hard reps, bone-cracking noises... it's actually the best type of activity that you can do for your overall health: it shows improvements in sleep quality, bone and muscle strength, but also cartilage, tendons.. and mental health! On the other hand, it also helps reduce the risk of metabolic diseases, cardiovascular diseases, and so much more. Resistance training is truly medicine.. so, do yourself a favor: get out, and go lift some weights!
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💡The second drawing was inspired by the illustration contained in the paper cited below. Very interesting study that covers the very benefits of resistance training. Highly suggested to give it a read.⁣⁣
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Reference:

⁣⁣Maestroni L, Read P, Bishop C, Papadopoulos K, Suchomel TJ, Comfort P, Turner A. The Benefits of Strength Training on Musculoskeletal System Health: Practical Applications for Interdisciplinary Care. Sports Med. 2020 Aug;50(8):1431-1450. doi: 10.1007/s40279-020-01309-5. PMID: 32564299.
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Imagine you're a wise sage.

You live on a mountain top. And people travel far and wide to come to you for advice.

Today, someone visits you who’s struggling to get in better shape.

What advice would you give them?

Here's the reason for this mental exercise…

Oftentimes, it's easier to see answers for others than for oneself.

I may talk to someone who says they have no idea how to reach their fitness goals.

But if I change the perspective and say, "Imagine you're giving a friend advice on how to get in shape. What would you say?" The person may rattle off a bunch of great ideas.

You can often discover new insights from within if you just imagine you're teaching someone else what to do.

So give this a shot.

If you're a wise sage, and someone with a similar fitness challenge you've been facing comes to you for help…

What advice would you give them?

Now, this exercise will help you discover obvious solutions.

However, there may still be things you ‘don’t know you don’t know.’

A person who doesn't speak Japanese won’t learn to speak the language through self-reflection alone.

For some things, you need to get help from someone with specialised knowledge.

Click now and join my Premium Coaching Call free session waitlist, I'll help you with that.

Posted • ⭕️BLOOD FLOW RESTRICTION TRAINING⭕️⁣
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BFR Training is definitely a valid option for many different reasons, because it has many benefits. ⁣⁣
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First of all, it's able to produce muscle growth with very light weight (as low as 15-20% of 1RM) thanks to the increased oxygen demand and metabolite byproducts build up, which accelerates fatigue build up within the muscle, increase motor unit recruitment as a response, and finally increasing mechanical tension on active muscle fibers. ⁣⁣
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A common misconception is that "BFR Causes Blood Clots": in reality, if we look at the research on its "reported adverse effects" (Nakajima 2006), we can see that the data in this study supports a very low occurance of about 0.055%, appearing NOT to elevate the risk of blood clots. ⁣
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Importantly, we also know that following a BFR exercise bout, the rush of blood that goes back into the artheries and endothelial cells activates tissue plasma antigens, responsible for the breakdown of clots. (Clark 2011)⁣
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Of course, while it can be versatile for most people, it's certainly not for everyone. ⁣
Introducing the right screenings to better determine appropriate candidacy for BFR training remains imperative! (Rolnick et al. 2021)⁣
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References: ⁣
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Nakajima et al. (2006). Use and safety of KAATSU training: results of a national survey. Int J KAATSU Training Res. 2(1):5–13. doi: 10.3806/ijktr.2.5⁣
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Clark et al. (2011) Relative safety of 4 weeks of blood flow-restricted resistance exercise in young, healthy adults.Scand J Med Sci Sports. 21(5):653-662. doi:10.1111/j.1600-0838.2010.01100.x⁣
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https://www.frontiersin.org/articles/10.3389/fresc.2021.697082/full
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March 19th 2020
March 19th 2022

Different years, same love. Happy 72nd Birthday Dad! ❤️

𝗥𝗘𝗔𝗟 𝗣𝗘𝗢𝗣𝗟𝗘. 𝗥𝗘𝗔𝗟 𝗥𝗘𝗦𝗨𝗟𝗧𝗦. Get started on your Summer transformation now!! Amazing clients coached by Online Fitness Coach

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