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
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.
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
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.
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 👇)
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”
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.
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.
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.
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.
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.
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.
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.
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.
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.”