20/09/2021
One of the most powerful tips that I can give you especially if you new to training and nutrition
𝐏𝐑𝐎𝐓𝐄𝐂𝐓 𝐘𝐎𝐔𝐑 𝐄𝐍𝐄𝐑𝐆𝐘
When dieting, training or even just wanting to drop a few lbs
This is what we turn to >>
YOU drastically reducing kcals
YOU excessively workout
YOU increasing activity
YOU restrict foods
And when you do?
It's not just your body that can take a hit
Just doing one of the above can have an effect on your mental health
But often when we start a "plan" we try to do all 4 at once.
I have the first hand experience if this.
I TOTALLY GET IT.
Well, news for you...
one of the things I heavily invested in, was learning how...
1.) Protect your energy without having regular BURN OUTS - learning the principles of fat loss rather than focusing on the method
2.) Improving your relationship with food without the need to go "on and off diets"
3.) Quality of training rather than quantity - Not having the need to go training every day just because you think you have to
4.) Getting lasting results without the need to EVER needed to go "on and off-plan again"
When you learn this IT WILL change your life in more ways than one
Chris
02/09/2021
Weight loss does not happen weekly or equally
𝐑𝐞𝐚𝐝 𝐭𝐡𝐚𝐭 𝐚𝐠𝐚𝐢𝐧 ^^
We are forever sold weekly weight loss programs and plans so it's what we expect to happen right?
Most of us look for that weekly if not daily WEIGHT loss and if you're nodding right now let me tell you this >>
Your weight will fluctuate depending on many factors.
Many rely on their weight as a measure of happiness
Number on the scales go down >> Happy
The number goes up >> disappointment and sadness
On top of the stress you put on yourself to lose WEIGHT weekly >>
👉You ban certain foods
👉You've over-committed with training and the number of sessions you do
👉You have guilt for having certain foods
👉You don't know how many calories you're consuming
👉You rely on exercise as the only way of progress
You put all the emphasis on weight loss and not results
You see food as "GOOD" & "BAD"
You rely on motivation
Listen >>
The reason most DIETS fail >> it’s not sustainable, it has many rules and no EDUCATION.
The most successful transformations have the education of nutrition to create freedom and flexibility within their calorie deficit.
I mean if all diets educated people on nutrition and the fundamentals of fat loss then why do people put the weight back on or constanly do fad diets?
Bottom line.
Creating sustainable daily habits, educate yourself on nutrition or find someone who can (OH HEY) and do not quantify your happiness on the number on the scales.
Chris
27/08/2021
What happens when you apply weekly habits and consistency?
This Happens >>
Emma has had an incredible transformation and looks INSANE
Losing a total so far of over 𝟑𝟎𝐥𝐛𝐬 and building some impressive muscle Emma looks 𝐀𝐌𝐀𝐙𝐈𝐍𝐆.
An absolute pleasure to coach and great to have part of Absolute's family.
Let's see what we can do in the next coming months 🔥
Awesome work Emma.
24/08/2021
What can you do in 8 weeks?
Yep.. Pictures ONLY 8 weeks apart 😳
Since working with Dan online he's gone from 103kg down to 89kg...
Yep, 14kg gone. Holding Muscle and dropping body Fat.
An absolute pleasure to coach and work with 🙏
Let's see what we can do over the next few months 😉
Chris
11/08/2021
5 Tips from me to you
If you've set or been set a calorie target BUT you're going over each day or finding it hard to stick to it, then read on my friend....
1.Chances are your calories are too low.
Whenever I set a client's calories, I diet them on as many calories whilst keeping them within a deficit.
WHY. Because they are more than likely gonna stick with it and be more consistent.
A smaller but more consistent deficit is usually better than a bigger but inconsistent target.
2.Focus not just on the quantity of foods but on the quality.
Choose more low-calorie foods >> veg, protein, fibre
LIMIT but don't avoid high-calorie foods
3.You will NOT be perfect daily or weekly.
There will be no doubt a time where you will consume higher calories THAT'S COOL
There will no doubt be a time where you go way over your daily calories THAT'S ALSO COOL.
It's how you overcome these obstacles and move on that matters.
Stay consistent and create habits
4.Keep an eye on your acitivty>>
If you drastically increase your activity this has to reflect within your calories.
Too many people will set their calories at the point of their CURRENT activity then drastically increase their activity without any change to their calories.
Chris
09/08/2021
We all come up with reasons why we put off making a change
Why we put off dieting.
Why we put off training.
Why we put off making a change,
We feed ourselves excuses to why we can't >>
-Counting calories don't work....
- I Can't keep up with exercise
- I haven't got time
- I'm to unfit
- Nothing works for me
-It's my metabolism
People unconsciously select information that supports their views but ignoring non-supportive information.
We all do it, and it gives us a way out and backs up what we want to believe.
Listen to this...
We find ourselves regularly in situations that feed our excuses.
I TOTALLY GET IT!! I’VE been there before
But it's the SMALL things we can do that will lead to the big goal/reward at the end.
You don't see an Olympian getting gold after training once?
It's the series of mini wins leading up to the big one they are remembered for.
The repetition.
The consistency.
The mini wins.
Don't give in just because the past diets haven't worked
or
Because you think you can't make a change...
Listen to this >>
Focus on your mini wins
-Daily step count.
-Daily food tracking.
-weekly exercise (not overcommitting)
These are all mini wins that we can do they lead to our big WIN, the end goal.
Remember it's the habits we build that determines our success.
Chris
05/08/2021
Struggle with consistency?
Maybe you're trying to be too perfect and maintain an unrealistic approach...
Simplify your approach and you'll be more consistent.
Placing huge expectations on yourself to stick to unrealistic methods will always lead you back to the same starting point.
You don't have to spend hours prepping food.
You don't have to commit to 4 sessions a week
You don't have to give up foods you want to eat
The best results come from the ones that do less but remain consistent and patient.
Chris
02/08/2021
Start Monday right?
Been "on it" all last week?
Been "Off it" all weekend?
I totally get it, many of us will repeat the same process for years remaining stuck in the same rut treading water.
Well, here's a couple of questions to help get some traction to slingshot you in the right direction.
What plan do you have in place to measure your progress?
What plan do you have in place to keep you accountable?
What plan do you have in place to help you change your current habits?
Knowing what you are doing is one of the fundamentals to create long term change, without the need to follow a plan and go "on" and "off" it.
It's got nothing to do with How much you want it.
Chris
27/07/2021
Most of us try and drop weight still adopting the same old habits and behaviours.
It's why when we stop dieting or following that plan our weight comes back on.
The most successful transformations ALL adopt and changed their daily and weekly habits and behaviours that make weight loss a by-product.
Creating new habits and behaviours makes weight loss a lifestyle change and something that can be continued long after you have reached your target weight when you what to maintain.
Want to change your habits and behaviours?
Let's talk...
Chris
26/07/2021
They all work, we all know that.
Whatever the diet.
But it's what happens when we reach our results?
How do we maintain that result?
If you have followed a fad diet for a while and have got a result, how do you know how to maintain that result?
Answer >> you don't.
This is one of the many reasons many revert back to the start, only to repeat the same behaviours and eventually go back on another diet.
We must educate, create, learn and build habits so that even long after we have reached our goal we can maintain our current position.
Education and habits WIN every time.
Chris
20/07/2021
Some of us don’t want to track calories.
Some of us don't cope well with this.
So how can we still make progress without a form of measurement?
We want to see progress as let's be honest, it's what keeps us motivated to stay with something.
SO...
Here are some simple ways to help reduce your calories, help in creating a calorie deficit without having to track.
𝐂𝐡𝐨𝐨𝐬𝐞 𝐡𝐢𝐠𝐡𝐞𝐫 𝐩𝐫𝐨𝐭𝐞𝐢𝐧 𝐜𝐨𝐧𝐭𝐞𝐧𝐭 𝐟𝐨𝐨𝐝𝐬 >> It will keep you fuller for longer and will also increase the number of calories burnt through digestion.
𝐂𝐨𝐧𝐬𝐢𝐬𝐭𝐞𝐧𝐜𝐲 𝐰𝐢𝐭𝐡 𝐦𝐞𝐚𝐥𝐬 >> plan your meals in advance, sticking to 3 structured meals a day.
𝐏𝐫𝐞𝐩𝐚𝐫𝐞 𝐲𝐨𝐮𝐫 𝐨𝐰𝐧 𝐦𝐞𝐚𝐥𝐬 >> there are plenty of quick, high protein recipe books out there that have portion and calories control.
𝐌𝐢𝐧𝐝𝐥𝐞𝐬𝐬 𝐞𝐚𝐭𝐢𝐧𝐠 >> if it's in the house, you're more than likely going to eat it. Don't buy readily available foods. If you want it, then you gotta go out and get it.
𝐑𝐞𝐝𝐮𝐜𝐞 𝐥𝐢𝐪𝐮𝐢𝐝 𝐜𝐚𝐥𝐨𝐫𝐢𝐞𝐬 >> sugary drinks and alcohol are very easily consumed adding to your daily and weekly calories consumption.
𝐌𝐚𝐤𝐞 𝐟𝐨𝐨𝐝 𝐬𝐰𝐨𝐩𝐬 >> there are a lot of lower calorie alternatives available, so rather than removing a food, you swop to the low-calorie option.
You can use these all to help form a calorie deficit, BUT start with one, form the habit then add in another later down the line.
Create habits to form a daily and weekly structure that will, in turn, make weight loss a by-product of many other benefits you will see.
Chris
19/07/2021
IM Not a massive fan of the scales
BUT
I know you lot like them 👀
👉So what if I told YOU
Weighing yourself daily can be a GOOD thing.
It's a tool and can be used as one of MANY other forms of progress.
Weighing every day allows you to see fluctuations, understand them and how often your body weight changes.
If you don't lose weight and hit a Plateau for a few weeks then YES you can adopt a small change in your nutrition or activity
Some days the scales will fluctuate MASSIVELY
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