Sean Fitzpatrick

Don’t follow me for helpful information on training & nutrition

[Sean Fitzpatrick @seanfitzness]

Confidence Hack 101:

Stop self-deprecating 🤯🤯

[Sean Fitzpatrick @seanfitzness]

Just 3 MONTHS is enough to become an entirely different version of yourself.

Physically & by extension mentally.

Being fat, unfit & unhappy with how you look is living life on low battery mode.

The good news is you can do something about it 👇

https://t.co/u9rkFLTiTg

[Sean Fitzpatrick @seanfitzness]

DAY in the LIFE of a NATURAL BODYBUILDER | Road to 180KG 👇

https://t.co/OKvgb2Ih6N

[Sean Fitzpatrick @seanfitzness]

People out here taking cold showers, getting sunlight exposure pre-9am & waiting 1 hour post-waking to have caffeine.

All while snorting 5g at the weekend & barely breaking a sweat from one end of the week to the next.

Don’t major in the minors people.

[Sean Fitzpatrick @seanfitzness]

In hospital last week.

Woman across the way.

Morbidly obese.

On anti-depressants.

And blood pressure tablets.

Complains of having no energy.

Tries convincing the doctor she's got chronic fatigue syndrome (made up condition)

I'm no expert.

But I think it's something else

[Sean Fitzpatrick @seanfitzness]

If you’re complaining that you’re not making progress in the gym, you better be tracking what you’re lifting & what you’re eating.

Show me that & I’ll show you where you’re going wrong.

The answer is usually more straight forward than you think.

[Sean Fitzpatrick @seanfitzness]

4. As a result I’m down over €1000 between flights, accomodation aswell as a job opportunity which was the purpose of my trip to Dubai & it seems as though my case is not an isolated one (some story replies attached below 👇)

[Sean Fitzpatrick @seanfitzness]

3. When I finally got through to a very snide & unhelpful customer service representative I was informed that my sample was “lost” & they could not (would not) book me in for an emergency express PCR (despite being 3 hours early for my flight) until they “looked into it”

[Sean Fitzpatrick @seanfitzness]

I don’t know who needs to hear this but if your workout plan starts with bicep curls, you need a new workout plan.

[Sean Fitzpatrick @seanfitzness]

If your workouts look completely different every time you go to the gym, you’re not gonna get very far building muscle.

Stop chasing novelty.

Chase steady, incremental progressions with a handful of exercises.

It’ll stand to you a lot more.

[Sean Fitzpatrick @seanfitzness]

Never miss a Monday.

Good habits are all about building momentum.

And it’s hard to build momentum starting the week off on the back foot.

[Sean Fitzpatrick @seanfitzness]

Want to lose fat but not sure where to start?

Start with one of the following:

👉 A decent night’s sleep
👉 10k steps
👉 Protein source at each meal
👉 1 fruit/veg serving at each meal
👉 2-3L of water

1-2 habits you can stick with is better than 4-5 you can’t.

Start small.

[Sean Fitzpatrick @seanfitzness]

Your goal with fat loss should be to lose as much fat as possible on the highest amount of calories possible.

It’s all well & good to eat 1200 calories & lose a load of weight very quickly.

But what comes quickly is usually gone quickly.

Take your time.

[Sean Fitzpatrick @seanfitzness]

Your unrealistic expectations of what’s possible in a short space of time is the reason you lose motivation on a weight loss plan.

You didn’t get fat in 2 weeks & you’re not gonna lose it in 2 weeks either.

Have patience & trust in the process.

You’ll get there.

[Sean Fitzpatrick @seanfitzness]

Had a little too much to eat & drink at the weekend?

Join the club.

Unless you’re jumping on stage in a pair of speedos anytime soon then get over yourself.

A weekend spent enjoying the sun, drinks & good company sounds like a pretty good one to me.

Back to business today.

[Sean Fitzpatrick @seanfitzness]

When deciding on a workout split to follow, the fundamental question you need to ask yourself is;

“How many days a week am I willing to work out for long term?”

It’s no good having the world’s best 6 day “Push/Pull/Legs” split if you’ll only show up to the gym twice a week.

[Sean Fitzpatrick @seanfitzness]

Things not making you fat:

- Lack of supplements
- Lack of lemon water
- Eating too little
- Eating too late
- Not enough HIIT
- Not enough Intermittent Fasting
- Too many carbs
- Too many Syns

If your dog got fat, you’d feed it less & walk it more.

Same rules apply for you.

[Sean Fitzpatrick @seanfitzness]

A not so gentle reminder to stop rewarding yourself with food for doing exercise.

You’re not a dog earning it’s dinner.

Exercise for the physical & mental benefits of doing exercise.

Not so you can eat back calories you burnt that are often not as much as you think.

[Sean Fitzpatrick @seanfitzness]

Ever since Apple brought out the Screen Time feature, people have been spending less time on their phones.

MyFitnessPal does the same with your calorie intake.

You can’t fix a problem if you’re not aware that one exists.

“What gets measured gets improved.”