Jamie Mackay

High Performance Coach for Entrepreneurs | Helping you perform, look and feel amazing.

[Jamie Mackay @JamieMackay_SC]

The biggest issue I see when people want to lose fat is an over-reliance on cardio.

Yes, cardio burns calories which helps with fat loss but you are going to get way more out of lifting weights.

If your time is limited resistance training should be your go to.

[Jamie Mackay @JamieMackay_SC]

If you want to lose fat stop doing these things:

- Crash dieting
- Doing cardio instead of weights
- Neglecting your brain health

And start doing these instead:

- Aim for a ~20% calorie deficit
- Go to the gym 3x per week
- Walk more, sleep good and stay hydrated

[Jamie Mackay @JamieMackay_SC]

If you’re in a calorie deficit and you’re not losing weight, you’re not in a calorie deficit.

[Jamie Mackay @JamieMackay_SC]

There is no easy route, set a goal and commit to it for 3-6 months.

[Jamie Mackay @JamieMackay_SC]

If you want to lose fat do these 5 things:

- Eat in a calorie deficit
- Go to the gym 3x per week
- Get at least 10k steps per day
- Drink 2-3 liters of water per day
- Get at least 7 hours of sleep every night

Do this consistently and you will see results

[Jamie Mackay @JamieMackay_SC]

3 ways to guarantee you get at least 10k steps a day:

1. Walk in the morning to wake you up
2. Walk after eating to improve digestion
3. Walk between sets to improve recovery

[Jamie Mackay @JamieMackay_SC]

The reason your diet isn’t working is because you’re consuming more calories than you are burning.

[Jamie Mackay @JamieMackay_SC]

People will happily spend 2 hours watching Netflix everyday.

And then complain they don’t have time to go to the gym for 90 minutes a week.

[Jamie Mackay @JamieMackay_SC]

Stop looking for a quick fix.

Getting in shape and staying in shape takes time, effort and discipline.

[Jamie Mackay @JamieMackay_SC]

Fat loss happens when you are in a calorie deficit.

If you are consuming more calories than you are burning you won’t lose fat.

It’s that simple.

[Mark Piros-Read @_readmark]

Here at @Malmo_FF we are looking for an individual passionate about youth athletic development to join us as the Lead Academy Girls Strength & Conditioning Coach. If you are interested or know someone who would suit the role, please email [email protected] for further information!

[Jamie Mackay @JamieMackay_SC]

https://t.co/I8PZyLUexi

[Jamie Mackay @JamieMackay_SC]

Intensity can make or break your program, heres 3 ways you can use it.

[Jamie Mackay @JamieMackay_SC]

https://t.co/Iiaa0ENDa7

[Jamie Mackay @JamieMackay_SC]

3 components to improving your speed.

[Jamie Mackay @JamieMackay_SC]

@SamGFarrington Bodyweight and maybe some light weights are probably enough! Focus on movement patterns over exercises - Squat, lift, lunge, hinge, push, pull etc.

[Jamie Mackay @JamieMackay_SC]

Should you lift weights in-season?

[Jamie Mackay @JamieMackay_SC]

@SamGFarrington I like to use a high-low model, high days can be football + strength and low days recovery or low intensity football. In your son’s case Tue and Thurs can be high (football and strength) Mon Wed and Fri can be low. Game day is a high day.

[Jamie Mackay @JamieMackay_SC]

https://t.co/4ngWhI5muJ

[Jamie Mackay @JamieMackay_SC]

https://t.co/vn6QBrbPYV

[Jamie Mackay @JamieMackay_SC]

How footballers should be training plyometrics.