Beatfit

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If you’re struggling with recovery when combining leg days and running training try training both on the same day. I found that doing this I had enough recovery time for the next session, rather than having 4 days spread out I would double down on two days -
my current legs and running split is
Tuesday AM 5K PM HAMS
Friday AM 7K PM quads

Being ripped doesn’t necessarily mean you’re cardiovascularly fit. Last year I started running and doing more circuit-based training because I wanted a new challenge beyond weight training.
In the photo on the left, I wasn’t calorie counting. I simply listened to my body and ate to fuel my runs and circuits at the highest energy level possible.
I still indulged at weekends, but overall I felt the fittest I’ve ever felt full of energy, strong, and genuinely content.
In the photo on the right, although I look great aesthetically, I’m actually not very fit. I was in a heavy calorie deficit and didn’t have the same energy or performance.
This year my aim is to combine the two: stay lean while maintaining real fitness

A classic error! Starting off your shred in a heavy calorie deficit with no where else to go down the line.
Remember the idea is to start of with your calories high in a small deficit, minimal cardio, avarage steps. Then by the end heavy deficit, lots of cardio & high step count. Trust the process people

Stick at it, your first week can be the most difficult and you will feel Hungary for sure

Body Transformations require the ultimate discipline

Body Dysmorphia can be a minor, but it can also majorly impact your life. Here was my experience in my 20’s

Struggling to feel your lower chest? Try this.
If you can’t get that squeeze at the bottom of your pecs, you’re not alone. For years, I struggled to feel proper engagement in my lower chest during presses.

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Slide 2 – Chest Anatomy (Corrected)

Despite what many people think, the chest isn’t split into three parts.
The pectoralis major has two main heads:
• Clavicular (upper chest)
• Sternal (mid-to-lower chest fibers)

While there’s no separate “lower chest muscle,” you can emphasize the lower fibers through exercise angle and setup.

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Slide 3 – What Didn’t Work

Flat presses with dumbbells, barbells, or machines never gave me a strong squeeze in the lower portion of my chest.
Cable crossovers helped, but they’re not a compound movement and didn’t fully solve the issue.

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Slide 4 – The Game Changer

The Hammer Strength chest press became the perfect compound exercise for my biomechanics.
I set the seat to its highest position, exaggerating the angle so the press follows a slightly downward path.

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Slide 5 – Why It Works

Starting wide and pressing in from this position allows me to feel an unreal sweep and contraction through the lower pec fibers.
If you struggle with mind–muscle connection in your chest like I did, give this setup a try.

Client started weight training for the first time this summer and we have been working together ever since, initially we came up with a plan to be sustainable around his busy studio & gig schedule, and then when he was comfortable we decided to do a mini cut, over the Christmas period we went back up to maintence calories for us to get back to work in January to get him a lean as possible based around his life style

Online client Tom has been putting in serious work, and his discipline has been unmatched.
With his nonstop travel schedule and demanding lifestyle, we built a plan that was realistic, sustainable, and still pushed him toward getting lean without stretching beyond what life allows.

We’re now moving into a well-earned diet break, bringing calories back to maintenance before we dial things in for a fresh cut in the new year.

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