Cole's Training Services

If you’ve been looking for a diet plan and workout to get you ready for summer then here is your answer

In honor of one of my clients success that I posted about last week (Vanessa Bye) I’m going to be doing a FREE “Build-My-Routine” assessment this week for you to fill out

All you have to do is fill out the assessment so that I can see what you individually need to build onto your diet then you can schedule a call to go over the results. On top of that I will also be giving everyone who hops on a call to talk it over a free workout program with guidance on how to fit it into your schedule and with what equipment you have available to you

Now you may have noticed I said things that you can “Build” onto your diet and that’s because I’m not looking to tell you to hop on some cookie cutter weight loss diet that is going to lead you to losing half your weight as muscle and leaves you with a worse metabolism and almost certainly right back to where you are now

I want to guide you on what type of nutritious food you should add in to nourish yourself so that you can build muscle with the program I give you, get leaner, and get your metabolism to a place like Vanessa has done where you can HARDLY EAT ENOUGH TO NOT LOSE WEIGHT

If you’re looking to lose 30 lbs by summer this isn’t for you. I want to help people who are in it for the long haul and want use this as a kickstart to a lifetime journey towards REAL health and wellness

The only caveat is that you have to put $20 down to schedule the call. But don’t worry it is still free as long as you show up to the call you will get that back in full. I’ve done things like this in the past and I know there are going to be some people who aren’t really serious who fill it out. I don’t like my time being wasted, and I’m sure you don’t either so don’t waste your time filling out the assessment if you have no intention of talking it over to make some changes

If you want me to send you the assessment just drop a 💪 in the comments and I’ll DM it to you!

Let’s make some real changes everyone!

(I dropped a before (right) and after (left) picture from Vanessa from the last 5 months of progress just in case you don't believe this strategy actually works. She has lost less than 10 lbs so far but looks like she has lost 50 😏)

‼️ We do NOT have an obesity crisis in America ‼️

The mass amount of obesity in the adult population is only a symptom of the real underlying problem

And that problem is that we are under muscled...

Not that we are over fat

Years of total disregard for muscle and over fixation on weight loss and being skinny has poisoned the minds of the general public that any and all weight loss is good and that fitness is all about what you have to lose and not about what you have to gain

This misinformation has created the diet culture that promotes yo-yoing in and out of extreme restriction and and concentration on cardio vascular exercise as the way to get "in shape" and exclusion of resistance training because "I don't want to get too bulky" or "Why would I want to get any bigger"

This diet culture has created the real epidemic, which is "sarcopenia" (lack of muscle), leaving a population of people with ruined metabolisms that makes our world full of ultra processed foods seem nearly impossible to lose weight in

When one snack cake uses up 25% of the calories that your frail body underneath the layer of fat burns in one day its no wonder that you can't seem to lose weight

Not a single person over 100 lbs is meant to live day to day on 1200 calories yet that is the default for every dieting app, protocol, and doctor prescribed weight loss program.

90% of the people that come to me wanting to lose weight actually need to eat dramatically more than what they are right now, just of the right foods that supports a healthy skeletal muscle system

Having lots of healthy skeletal muscle tissue is the ticket out of obesity. Skeletal muscle is an ORGAN and it should be treated as such. You wouldn't voluntarily lose part of your liver or kidneys to lose weight on the scale so why is everyone perfectly fine with losing their muscle with these 1200 calories diets????

There is one common denominator for all type 2 diabetics regardless of them being obese or not. And that is the sheer lack of muscle.

Muscle is the site for glucose disposal and fatty acid oxidation. It's obvious that you are going to be insulin resistant when you literally don't have the metabolic machinery to break down all the carbs consumed in a day. The glucose is just going to circulate around in your blood while your pancreas works like a slave to get rid of it, all the while inflaming every inch of your vascular system providing the opportunity for the fatty acids that you also aren't breaking down with the muscle you don't have to build up in the arterial walls causing even more problems.

(I'm not a doctor, this is just science)

Moral of the story here is you need to build more muscle if you ever want to escape obesity

Sure you can starve yourself and tether your soul to the treadmill but when you decide its not worth living life like that you will return right back to where you were before. Now with less muscle making it harder to lose it again, keep it off, and then creating the insulin resistance and vascular problems I just described.

It's not rocket science, it's just underground science that needs to be brought to the forefront of the battle against obesity

So if you want to free yourself from metabolic hell I've talked about all the things that you need to do countless times

- Lift weights
- Eat plenty of real food with lots of protein
- Move often at a low intensity (high step count not running)
- Sleep well

Execute on these few things and you WILL move in the right direction

And if you need help with this you know where to find me

✌️

Are you really making any changes with your workout or just your wasting time?? 🤔

Ok ok maybe that was an overstatement…

95% of the time if you’re in the gym or doing some sort of exercise its going to be a good thing because you are taking action and doing something in pursuit of health

And if you stick with that long enough you’re probably going to experience some sort of results

But those results could be many times better if you just made sure you were working out with intent rather than just moving your body

It seems that people have no issue with getting a hard workout in when it is in the form of cardio

They get all sweaty, breathe heavy, and exert themselves pretty hard

But for some reason when it comes to weight training that same intensity goes out the window

I see so many inexperienced lifters just kinda moving the weights around and not really challenging themselves

When that’s the whole goal of strength training in the first place…

It’s to

- Get stronger overtime

- Challenge your muscles so that they grow and become more efficient at burning calories

You don’t achieve either of those when you just walk into the gym and use the same weights with the same routine every time

So I say this again with caution

Anytime you are in the gym it is good because you are putting effort towards your health and being consistent with something

But...

At a certain point when things aren’t changing and it’s simply because you aren’t pushing yourself

Then it becomes a waste of time IF your goal is to build muscle and get leaner

SO…

If you want to learn how to make sure that you are pushing yourself hard enough to get the best results then tomorrow night in my private Facebook group I’m going to be doing a live training to teach you all how to make sure you’re not wasting time when you are lifting weights

Just comment “Intensity” if you’re not already in there so I can send you an invite and you can catch the live

Summer is almost here! Whether you are wanting to get your beach bod on, get comfortable wearing your summer clothes again, or just get a little healthier so you can feel good and enjoy the weather, I can help you out. You may think so but its never too late, you'd be amazed at what you can achieve in a couple months!

Welcome to my business page. I'm a personal trainer in the Vincennes area working out of Iron Warehouse. I have plenty of slots available for anyone who would like to fill them. I'm very flexible as far as time of day goes. Contact me either on here or at my number (812-881-0695) if you're ready to take control of your health and crush fitness goals you never thought possible!💪