Michael Evans Fitness

Personal trainer, husband, father . 4 beautiful children.

[Michael Evans Fitness @pt_michaelevans]

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[Michael Evans Fitness @pt_michaelevans]

Want to loose body fat sustainabley?

>Focus on creating better habits.

>Pre plan your meals a day in advance.

>Log into MyFitnessPal.

>Step yourself a weekly walking goal or cardio routine.

>Full body workouts 3x per week, at home or at the gym. Include weights!!

Commit.

[Michael Evans Fitness @pt_michaelevans]

Ways you can workout with less time 👇🏽

Full-body workouts 2-3x per week to maximise results.

Supersets - pairing exercises back to back.

Cut down rest periods.

Hiit training 10-20mins at full intensity.

Have your session planned, know what your doing before you start

[Michael Evans Fitness @pt_michaelevans]

My go to ‘lean protein’ sources ⤵️

Turkey bacon
Skinless chicken breast
Heck chicken sausages
Turkey mince
White fish
Prawns
Tuna
5% beef mince
0% fat Greek yogurt
Whey protein (powder)
Egg whites

[Michael Evans Fitness @pt_michaelevans]

Q. Do protein shakes help for fat loss?

A. No,

The only thing that matters is your overal caloire intake.

Weight loss will only occur from being in a calorie deficit - your body burning more calories than what you consume daily.

[Michael Evans Fitness @pt_michaelevans]

Starting your calories @ maintenance will make the starting process allot more enjoyable. You want to build routine and good eating habits,

Aim to increase your activity levels through step count and workouts consistently, fuelling your body correctly.

[Michael Evans Fitness @pt_michaelevans]

Depending on your feedback and progress you will adjust calories.

How has your energy been?
Your training/ recovery/ adherence?

Have you gained weight, lost weight?

There’s many factors, with setting calories (for fat loss) I would always suggest starting @ maintenance

[Michael Evans Fitness @pt_michaelevans]

How to set your calories ?

There’s various formulas you can use along with most online calculators, even @MyFitnessPal will help you set up when getting started.

The most important thing is having a starting point, it’s doesn’t have to be perfect you just have to start

[Michael Evans Fitness @pt_michaelevans]

Sometimes you’ll progress further and faster knowing when to slow down.

Muscles are built when they’re resting.

Swapping an intense gym session for an outdoor brisk walk can be just as beneficial in the long run.

[Michael Evans Fitness @pt_michaelevans]

Rather than training x5-6 days per week hitting single body spilts .

Opt for full body workouts.

Make sure sessions count. Base your training around main compound lifts, make getting stronger your goal.

Can’t make your gym class, opt for an outdoor run or walk daily

[Michael Evans Fitness @pt_michaelevans]

When you have children you have other priorities and some things out your control ie broken sleep, changes to your routine and limited spare time.

Don’t put too much pressure on yourself to do it all at once,

Plan and program your schedule to help work for you best .

[Michael Evans Fitness @pt_michaelevans]

Ways to judge gym progress 🏋🏽‍♂️

1️⃣ You’ve created a sustainable routine.

2️⃣ Your fitness and strength have both improved.

3️⃣ Clothes fit you better, and you’ve received nice complements.

4️⃣ You feel more confident.

5️⃣ Your sleep has improved and you’re feel less stressed.

[Michael Evans Fitness @pt_michaelevans]

Ways to make yourself feel better 👇🏽

1. Start with the basics daily walks, 2-3 litres of water, less pm TV, more sleep.

2. Spend a minimum of 30minutes a day on self development, reading a book, listen to a podcast

3. Set boundaries, stop saying yes to everyone and everything.

[Michael Evans Fitness @pt_michaelevans]

Want to gain muscle and see results physically?

My 5 points of advice would be;

1. Resistance train 3x per week

2. Limit variety with exercises

3. Track and log your lifts and reps

4. 1g of protein per pound of BW

5. Maintenance cals or slight surplus

[Michael Evans Fitness @pt_michaelevans]

Ways to help ensure you have a good workout 🏋🏽‍♂️

➡️ Have session planned beforehand

➡️ Make sure you are clear on what you working for, give your session purpose.

➡️ Choose a good environment

➡️ Have a good playlist

➡️ Hyrdate well before and during workout

[Michael Evans Fitness @pt_michaelevans]

My 5 tips to feel happier ⤵️

20minutes walking outside will boost your mood and mindset

Spend less time on social media, stop comparing yourself to others

Be happy with what you have, you’ll end up with more

More whole foods, less processed

Drink 2-3 litres of water daily

[Michael Evans Fitness @pt_michaelevans]

Want to get fitter, feel your best this summer?

➡️ Start NOW - Make a plan

➡️ 80% consistently is better than 100% stop / start

➡️ Plan meals ahead, fuelling your body is key

➡️ Weight train and Cardio combined

➡️ Have accountability partner, friend or coach .

[Michael Evans Fitness @pt_michaelevans]

Have a friend, partner or professional provide you with support and accountability.

We all need help at times and there’s nothing wrong with asking for it.

Having someone there to help support is great, and even better having someone to guide is a huge benefit and time saver.

[Michael Evans Fitness @pt_michaelevans]

Use resistance training 2-3 x per week, having more muscle mass will not only improve your bone density and strength but also your body composition.

Visually shaping and sculpting your body.

No gym access? Invest in some weights for home a barbell and some dumbbells will work

[Michael Evans Fitness @pt_michaelevans]

Rather than just thinking I need to burn calories I need to ‘burn fat’ .

Say to yourself ‘I need to get fitter’

Set yourself a challenge, run 5km?

Set a time limit.

Complete a full hit workout that you previously struggled with .