GZ | Fitness

I help gym beginners lose 5-6kg in 12 weeks, with no confusing plans or crash diets, or I keep training you for free until you do

[GZ | Fitness @gztrains]

i was the fat kid at school.

the one stretching his shirt every time he stood up from his chair.

at 15, i lost the weight.

then i went into high finance. good career. good money.

but also: stress, client dinners, and 10 hours a day in a chair.

the weight came back.

so i fixed it. same job. same hours. 10kg down in a year.

here's exactly what i did:

- i stopped deciding what to eat on desk days. high-protein breakfast at 10:30, lunch at 1pm, a proper snack at 4:30, dinner at home. same structure, every day. boring on purpose.

- i moved training to 8pm, when the gym's empty and my food's digested. 45 minutes to an hour, no waiting for machines. lifting kept my muscle while the fat came off.

- i put a walkpad under my desk. three 20-minute walks a day during calls and admin. 7k steps without adding a minute to my schedule.

- i never skipped a client dinner. protein first, no bread, and a set drinks order: 1–2 beers, then up to 3 vodka soda limes.

- travel stopped being an excuse. hotel gym, same training, protein on every plate. one trip never became a bad month.

- every sunday, i looked at the week ahead and planned around it.

no new job. no extra hours. no saying no to clients.

just systems built around the life i already had.

if you work in finance and that sounds like your week, DM me "SYSTEM" and tell me what your week looks like.

i'll reply personally and tell you what i'd change first.

[GZ | Fitness @gztrains]

one quality i notice in everyone who succeeds on their fitness journey (or at anything in life):

they’re quick to take action.

they don’t overthink the perfect plan.
they don’t wait for monday.

they decide to get their life back on track, and they’ve already done something about it before most people have finished asking chatgpt for the best diet and training split.

the plan gets better as you go.
but only if you’ve started.

[GZ | Fitness @gztrains]

when you lose the weight you set out to lose, your body isn't the only thing that changes.

your mindset does too.

the first time i lost 15kg, my confidence came back to where it should've been. i ran faster. played sport better. even thought more clearly.

but that's not the biggest part

there have been times in my life when i've put weight back on.

and when i saw that number on the scale, it didn't scare me anymore.

because i knew that if i wanted to,

i could change it.

i'd done it before. i knew exactly how.

that feeling of being in control of your own body is worth more than any number on the scale.

and once you've earned it, nobody can take it away from you.

[GZ | Fitness @gztrains]

that's every major muscle.

the rule is always the same: work out what the muscle does, cover each job, train it 2 or 3 times a week, add weight or reps over time.

that's how you get more out of a 1 hour session than most people get out of 2.

if you want this built around your actual week, client dinners and travel included, DM me and we'll look into your specific situation.

[GZ | Fitness @gztrains]

most people waste half their gym time on exercises that overlap.

the fix: understand what each muscle actually does, then train each of those jobs.

the efficient training series. every major muscle, one thread:

part 1: chest
part 2: lats
part 3: upper back
part 4: shoulders
part 5: triceps
part 6: biceps
part 7: quads
part 8: hamstrings
part 9: adductors
part 10: glutes
part 11: calves

👇

[GZ | Fitness @gztrains]

part 11: calves

your calves are two muscles.

- the gastrocnemius. the big one you can see.
- the soleus. sits underneath.

the one most people care about is the big one. and the research leans towards straight leg calf raises for growing it.

the soleus still grows from those too, so you only really need 1 exercise.

1. straight leg calf raises. standing calf raises, or calf raises on the leg press.

the key is where you work them. focus on the bottom half of the movement, with your heels dropped and your calves stretched. that's where they grow best.
you can still go all the way up, but don't skip the bottom.

if you want to max out the soleus too, add a seated calf raise with your knees bent.

train them 2 or 3 times a week.

same form every rep. add weight or reps over time.

that's it.

do this for 6 months and your calves will look different.

[GZ | Fitness @gztrains]

@BerbarianWizard Literally why I started my page. Not 50, but my high performing job took a toll on my health. Set systems to help get it back. Think everyone should strive to do this, regardless of their situation.

[GZ | Fitness @gztrains]

@StrengthDebates Exactly. Set up a program that works around your life. Don’t make your life work around your program or you will end up not following it

[GZ | Fitness @gztrains]

@AlishaJain01 They’re not less lazy than a fat person. Just better at making decisions and setting up systems for themselves that work for them instead of against them.

[GZ | Fitness @gztrains]

@HighyieldHarry For sure. Important to take care of nutrition, exercise and stress when working a demanding job in finance. All comes down to systems.

[GZ | Fitness @gztrains]

@IlliquidInsight Trade off is definitely there. However, I got into markets and working around market hours has allowed me to set predictable routines to manage my health, stress and sleep. Happy to cash that in for less exit opps.