Tom Atkinson Fitness

Online Fitness Coach|Family man|Hybrid Athlete. changing people’s perspective on fitness, one brick at a time 🧱

[Tom Atkinson Fitness @tomatkinson90]

@FadeAwayMedia Is the absolute rocking in the room with us?

[Tom Atkinson Fitness @tomatkinson90]

@TeoVard @StokeyyG2 Ah man don’t do this, before the fight some deluded fans thought Jake had a chance. Now it’s exactly how i thought it would be.. Jake went 6 rounds blah blah blah… he ran the whole time, and did not win rounds 🤣🤣

[Tom Atkinson Fitness @tomatkinson90]

Fats Cheat Sheet:
- Fats are our primary Fuel Source
- Fats are essential for Hormone production
- Eating Fats doesn’t = get Fat (excessive calories does)
- minimum of 20% daily calorie intake to come from daily Fats
- good fats: Avocados, nuts, seeds, olive oil, fatty fish, eggs

[Tom Atkinson Fitness @tomatkinson90]

Carbohydrate Cheat Sheet
- every 1g needs 3-4g water
- average person intake 1.4-2.3g per ib
- Athlete intake 2.3-3.2g per ib
- carb loading 3.6-5.4g per ib

Yes you can live without carbs.
Would I recommend it?
Nope. But not totally against it.

[Tom Atkinson Fitness @tomatkinson90]

Protein For FatLoss & Muscle gain

For Men & Women
0.7-1g per pound of body weight
1g being best practice

Example:
170 pound male (me)
119g - 170g protein

[Tom Atkinson Fitness @tomatkinson90]

why so much protein when dieting?

Let me break it down for you.
If you eat less you’ll lose weight
But you will also lose muscle.

If you eat less but prioritize PROTEIN,
You’ll still lose weight but that weight will be body fat.

Simple but effective.
Need to overcomplicate.

[Tom Atkinson Fitness @tomatkinson90]

The same people that say
‘Running is terrible for fat loss’
Are the same people that can’t control what they put in their mouths after going for a run.

Fuel Properly > control cravings

[Tom Atkinson Fitness @tomatkinson90]

Top 3 Fruit snacks

- Blueberries – full of antioxidants, Fight inflammation, crush sugar cravings

- Oranges – Hydrating, immune-boosting, and a solid energy boost.

- Medjool Dates – Nature’s candy, perfect quick energy without the crash.

Ditch processed junk. Snack smarter.

[Tom Atkinson Fitness @tomatkinson90]

Imagine this: It’s Monday.

You’ve nailed your macros.
Fasted cardio done.
Evening training smashed.
3L of water down.

Guess how much fat you’ve lost or muscle you’ve gained?

Zero.

Get up again tomorrow and do it again, and again, and again and again.

Now we’re moving.

[Tom Atkinson Fitness @tomatkinson90]

Stop overcomplicating it.
You don’t need the perfect program. You need to move more, eat well, and stay consistent.

[Tom Atkinson Fitness @tomatkinson90]

I’m sorry but when did it become acceptable for us as parents

To use the love ❤️
we have for our children

As an EXCUSE for us
NOT to workout?

There is literally no better
REASON on the planet!

For us to take care of our bodies.

[Tom Atkinson Fitness @tomatkinson90]

Instantly change your mindset by

Replacing the word ‘Motivation’
with the word ‘Discipline’

Motivation comes and goes in some people as quick as night becomes morning.

Build discipline - Discipline is transferable to all areas of life.

Build it and your life WILL change!

[Tom Atkinson Fitness @tomatkinson90]

#NewProfilePic

[Tom Atkinson Fitness @tomatkinson90]

@JackHowland18 @SkySportsBoxing Yh without a doubt, Dubois has came on loads in recent years. Deserves his shot at the top, and his hands can hurt anyone, embarrassed AJ last night, brilliant from him, shocking and arrogant from AJ.

[Tom Atkinson Fitness @tomatkinson90]

@JackHowland18 @SkySportsBoxing Yeah I get you bro, but it’s the way AJ goes down, and that last one, the kO, Jees wasn’t even a heavy shot if we’re talking heavy weights. No other heavyweight hits the deck from that, I’m not having anyone say otherwise 😂

[Tom Atkinson Fitness @tomatkinson90]

@sashcfc Roman was the boy 🙌 best owner anyone could wish for!

[Tom Atkinson Fitness @tomatkinson90]

@TightFive_Rugby I’ll be honest the only American football Iv seen is ‘receiver’ and ‘quarter back’ on netlix but even I can tell he doesn’t look good. Looks robotic, not agile at all

[Tom Atkinson Fitness @tomatkinson90]

@CFCNewsReport I beg your pardon? You’d do what?

[Tom Atkinson Fitness @tomatkinson90]

@CFCms3 This must be boehly formation 😂😂😂 the good old 4331 every body plays these days 😭😭😭 what a plank