Harry Smith Health & Fitness

You need to read this if you’re struggling to lose fat consistently ⬇️

Most guys starve the s**t out of themselves when they’re trying to lose fat

They then wonder why they have such a hard time trying to stick to the diet and they ultimately quit

They’re totally focused on reducing what goes in!

They forget they can increase how much you burn!

If you live a sedentary life - most guys who work in the city spend the vast majority of their day sitting down - your calorie output is very low

Therefore, when you try to burn fat you’re reducing food from an already small amount

This is a recipe for failure because you end up restricting so hard that you can’t keep up the fat loss diet long enough to see results

The first thing I do with guys I work with is look at their schedule and find places where we can EASILY add activity as this allows you to eat more whilst still losing fat

The more steps you can do, the more energy you burn, the more food you can eat, the more flexible you can be with your food, the longer you can diet for, the better results you get!

What does this look like with most guys I work with?

Getting up a little earlier in the morning to give themselves time to:

Walk to the station/gym

Walk to work (get off a few stops earlier)

Go for a 30 min walk at lunchtime

Walk home/to the station/to the gym after work

Going for longer walks at the weekend

Parking further away from the shops at the weekend

If you really can’t increase your activity during the week because of work then we will increase it at the weekends instead

This has been a winning formula for my clients

Pretty simple! If you want any guidance setting up your own fat loss routine, shoot me a message

Struggling to find time to workout with everything else going on in your life? Read this ⬇️

Can’t train like you used to? Feel like if you haven’t got time to get a monster session there's no point?

That’s exactly how lots of guys felt before we worked together

They used to hit the gym all the time for 60-90 mins 4-5 days a week and made great progress so they of course feel like they have to try and replicate that now

Truth is, they just don’t have the bandwidth

There’s not enough time to do a full days work, cook, do all the life admin s**t, chill out in the evening AND hit a 90 minute workout

When I work with guys I show them a new way to train

How to maximise efficiency because let’s face it, 2 hour body part workouts just aren’t time efficient and a lot of the work you do is junk volume

We utilise supersets to get the most work done in the shortest possible time

We superset (move straight from one exercise to another without rest) non-competing exercises wherever we can:

Press superset pull

Legs superset abs

Shoulders superset legs

Utilising this technique we can massively increase the effectiveness of workouts and actually train less days in the week

Not only getting more work done in less time, also increasing the frequency that most muscles are trained, ultimately leading to more muscle growth

Fed up of going it alone?

Want someone to have you back and just give you instructions to follow?

Head over to my profile and tap the link in my bio to find out more about coaching

Fed up with being on and off the plan

Sam definitely was.

Fed up with being “on it” for 3 weeks only for some social event to happen, you miss a day then BANG. All motivation to stick to it GONE.

Feeling annoyed at yourself for not being able to stay disciplined for long enough to see results

Then going off the rails with food and giving up with workouts because you think success just isn’t on the cards for you

…only to then start the whole cycle again in 3 months time

Sam had tried loads of workout programmes…

He told himself “this week I’ll be good” countless times…

But it was never enough

This comes from not having three things.

1️⃣ Not knowing your “why”

2️⃣ Not having the accountability to keep that “why” forefront of mind

3️⃣ Not having a plan flexible enough to allow for social events

On our Game Plan call Sam and I identified number 1️⃣ and then I went away and created number 3️⃣ before we implemented number 2️⃣

This was the result in just a couple of training blocks 💪

If you feel like Sam used to feel, shoot me a DM and we’ll get the ball rolling 💪

Hate losing and gaining the SAME weight, over and over again? Read this!

The majority of guys I work with aren’t having trouble losing weight.

They’re having trouble keeping it off!

Here’s the classic journey:

“F**k this” moment, I’m dieting NOW

1️⃣ Cut out EVERYTHING nice, cut carbs down really low, start eating loads of protein bars and diet food

2️⃣ They lose some weight

3️⃣ A few days go by, a weekend comes along and then the “f**k it” mindset rears its head

4️⃣ They feel deprived, they feel like they “deserve” a break

5️⃣ BOOM. The lost weight comes back after a 3 day food bender

The biggest mistake guys are making here is that they’re restricting TOO HARD

Fat loss is about finding the balance between losing weight at a rate that

A) Allows you to see weekly progress

B) Whilst also allowing you enough energy and flexibility to enjoy live

Guys are great at “A)” but they’re s**t at “B)”!

“B)” is the secret to long term progress

That’s what I do for clients, find the balance of the above factors so that they can still get results, no matter what comes up!

Any questions about the above? Shoot me a message, I’d love to help you out!

Feeling insecure and frustrated with your physique can hold you back from so much.

It can sap your confidence, make you feel self-conscious, and affect your relationships and interactions with people.

It can even hold you back from reaching your full potential in your personal and professional life. Not going out with mates, not putting yourself out there with dating, it can get pretty lonely

Mike knows that feeling all too well. He used to feel the same way, but he made the decision to change that.

He took action and committed to his weight loss journey, and the results were nothing short of amazing.

He’s lost 20kg so far and his physique has completely transformed.

It’s not just about the numbers on the scale, it’s about the confidence and happiness he’s gained.

Mike is now feeling incredible, like he can take on the world.

He’s a new man, with a new attitude, and it’s all thanks to taking that first step.

He’s proud of himself and his achievements, and he’s reaping the rewards of his hard work.

He’s even doubled his deadlift and his squat and bench press have flown up

Don’t let insecurity and frustration hold you back any longer. Take control of your body and your life.

Imagine the feeling of walking into a room and having heads turn, the confidence you’ll gain is priceless.

Imagine the feeling of looking in the mirror and feeling proud of what you see.

It’s time to break free from that cycle and take the first step towards your own transformation journey, just like Mike did.

If you’re ready to take that first step, message me TODAY and let’s get started on your own transformation journey together and you can start feeling incredible too.

Scott really wasn’t feeling great in himself, he was always uncomfortable and clothes didn’t fit well at all

He felt really far away from his ideal self, sometimes he felt like there was no point even starting

Scott had bursts of motivation, where he’d hit the gym every day for a few weeks but they ever lasted

The fact he used to be really into his fitness just made things all the more frustrating!

Ultimately, Scott wanted to feel confident in himself again

On our initial consultation, we identified that Scott’s biggest problem was that he was living reactively rather than proactively when it came to his personal goals

All his prep and forward thinking was going onto work and his career and he was just leaving his own confidence and fat loss goals to chance…

Ultimately a recipe for disappointment when you’re tired, stressed, hungry and short for time!

Everything started off with a mindset shift

Getting back into the gym was short, sharp, effective workouts. Scott is never in the gym more than 40 minutes but what he does in the gym is IMPACTFUL, no aimless wandering just work!

We also honed in on planning and prepping ahead of time with nutrition, social events and work events, making sure that good options were available when he got home at the end of a hard day and that he had a plan of action for any work or social event so it wouldn’t prevent progress

Scott has now lost 20kg and feels like a totally new person!

His confidence is at an all time high

His clothes are fitting well

He’s grown a s**t ton of muscle and turned his health and fitness into a high priority

So, if you’re ready to overcome your rut and become the most confident, fittest, strongest version of you, just message me the word ‘RESULTS’

Most guys I work with are stuck at the same point in their journey

They’ve struggled

They’ve researched

They’ve put the time into the gym

They’ve managed to get into GOOD shape…

That’s as far as they’ve got though, just GOOD.

They’re really aiming for GREAT and beyond!

After all the time invested into figuring it all out

The effort invested into multiple workouts a week

After it all, they still haven’t reached a place where they’re really impressed with what they’ve achieved

Inevitably, they backslide over time to somewhere between the place they achieved and where they started

Winter comes around so they say “f**k it” and have loads of extra drinks and let their nutrition get a little messy

The following summer appears on the horizon and they decide to give getting in GREAT shape a go again… only to achieve something slightly better than they managed last time

Then they start to look for more extreme diets and training methods which ultimately lead to an even bigger, faster rebound

From here, two things happen:

1️⃣ It feels like it’s not worth the effort and they give up, and resign themselves to never looking and feeling they way they wanted to

2️⃣ They continue the cycle with varied results for years more. Never quite getting there

🙋‍♂️ that’s where we come in

You already have most of the puzzle pieces. You just don’t quite know how to bring them all together and arrange them in a way that shows a coherent roadmap to get you from where you are to where you want to be

If you’re done with being frustrated and fed up with trying to build a 1000 piece puzzle without the reference image or any knowledge of if you even have all the pieces…

Shoot me a message. We’ll talk through where you are now, where you want to be, how to get there in the fastest time possible WHILST staying healthy and ultimately set you up with the best chance of keeping the results afterwards 💪

Insane change in every way. Nick dropped a shed load of fat and gained his confidence

When he reached out to me on Instagram last year, he told me how his body confidence was pretty low, and how that was bleeding through into other areas of his life

I’ve been there myself

Catching side glances at your reflection and the gym and feeling frustrated or disgusted

Feeling down because you feel like you aren’t achieving the success you want with your physique goals

This perceived failure has a knock-on effect on the rest of your life too

Nick had already been going to the gym years but really wasn’t seeing the results he expected to see considering how long he’d been working out and how much

After our game plan call that Nick booked himself through the link in my bio, it was pretty clear what the biggest barrier for Nick was

He was unknowingly dropping the ball with his nutrition

He had been throwing the kitchen sink at himself, pulling calories too low, cutting things out etc

All this was unnecessary and unsustainable

We put together some really simple daily habits for him to work with and BAM

Everything started to fall into place

With the accountability from me, combined with new motivation from seeing results weekly, success was a guarantee

✅ improved health
✅ improved fitness
✅ improved strength
✅ improved confidence

If you feel like you’re in the position Nick was, don’t waste any more time and DM me

My DM’s are always open for guys who are ready to take action with their goals 💪

Can you imagine maintaining your leanest physique for a couple of weeks post cut?

Hard isn't it

Now imagine maintaining whilst travelling to several different countries over a FOUR MONTH period

Chris has done it ✅ after never coming close to maintaining his fat loss in previous attempts

When we first spoke, Chris's primary goal wasn't only to get in crazy shape, but to learn how to MAINTAIN it

He'd failed to do so several times in the past

Every time you fail, it makes you doubt yourself a little bit more

Doubting yourself is the number 1 most harmful thing you can do for your results and your confidence

The first thing we did was get Chris down to his goal physique SUSTAINABLY, no crash diets

This way he was able to keep his head and stay rational no matter what life threw at him

We made sure to plan his cut so we ended it 2-3 weeks BEFORE he began travelling

This was so we could shake off the cravings and build a new routine in a controlled environment, preventing the rebound

We changed his training programme to a full body split that he could do as little or as much as he wanted

Doing this made sure he maintained his muscle mass while travelling, even if he only trained twice a week!

On top of that, he had 3 non-negotiables each day whilst away that kep everything in check

We stayed in touch multiple times a week to adapt the plan or deal with any curveballs as they came up

If you want to FINALLY maintain your dream physique, ONCE AND FOR ALL, complete the application form in my bio and I'll be with you every step of the way like I was with Chris

Struggle with over-eating in the evening? You're in luck...

Before working with me, my client Sam thought he was doing everything right

Skipping breakfast to save on calories

Snacking on as little food as possible, just a single protein yoghurt most of the time

Going for several hours without eating during work, 6 hours+ sometimes

He thought he was doing well, less food = more fat loss right?

But then the evenings came along...

He'd get home, after several hours of restriction, wolf down his dinner (that didn't even touch the sides) before raiding the fridge and cupboards for whatever he could find

The hours of 7pm-10pm he'd eat more than the rest of the day put together and ultimately scupper his fat loss goals

HERE'S HOW WE BEAT IT

✅ Prepped breakfast the night before, making sure it had protein and fruit
✅ Made sure to eat a big lunch that had loads of veggies, protein and some carbs
✅ We strategically placed his large snack right in the middle of his normal overeating window; zero fat Greek yoghurt, loads of berries and some dark chocolate

This plan of action achieved multiple things
✅ his energy levels were more consistent throughout the day due to not depriving himself for several hours
✅ hunger and cravings were at a manageable level so he was able to think straight and not overeat
✅ his new snack was much more filling and satisfying than raiding the cupboard each evening
✅ the fat loss floodgates opened

I'm always happy to help, drop me a message if you're feeling stuck with your goals

Joe did this in 6 weeks!

Think what you could do in the same time…

Joe knew he could be more

He didn’t want to waste life not being the best version of himself

He wanted to feel like he was improving year on year, week on week. Not stagnating or staying the same

He was already hitting the gym 6 days a week

He’d already worked out for 8 years!

In his own words he was already “eating well”

He’d tried tracking calories and macros

He’d even tried a few different coaching services already

He even had a PE A Level, he knew his stuff

His results didn’t reflect his efforts

It was frustrating as hell

It didn’t make sense

The goal: being muscular and leaner with a solid, athletic physique

It always felt like the carrot on the end of the stick

Always chasing it

Always out of reach

Like someone was yanking it away anytime he got close

That’s when Joe reached out to me

He saw the results we get and knew he had the chops to achieve the same he just needed some guidance

First thing I did was create a nutrition programme that was EASY for Joe to follow that:

✅ maximised fat loss

✅ maximised muscle growth

✅ still allowed him to eat mum’s dinners

(Why cook yourself when mum is happy to do it 🤷‍♂️)

Then I created a training programme that fully optimised his time in the gym

Squeezed out every bit of progress and every bit of muscle growth possible

With clear progressions drives throughout

Forcing gains out of every session. Making sure he did more reps, more load or more sets in every session

Never again would he be in doubt about the effectiveness of the programme!

Discipline + effective programming + easy to follow super-effective nutrition plan = crazy results in just 6 weeks

6 WEEKS

That’s pretty fu***ng cool

& it could be you too

If you want to get started on your journey to being your best this week, message me the word “ready”

💪

Do you feel like every time you start getting into a routine with your diet a work trip comes along and messes it all up?

A trip where the food is all expenses paid

..and it's f*cking great food 🤤

You try to be "good" but end up just making the most of it and deciding to deal with it when you're back?

The problem with this approach is that there will be another trip not long after where the SAME happens AGAIN

When Charlie and I first spoke, he said his biggest barrier preventing him from getting shredded abs was his travel with work

I totally get it, amazing food, totally free

I wasn't going to tell him say "no" shove the plate away and eat his fish and rice cakes out of a plastic tub

Far from it

I created a flexible nutrition programme with multiple different strategies for handling travel and work events

I went through all the menus of the restaurants with him and explained what I'd recommend and why

I gave him the PRINCIPLES needed for consistent fat loss so he could EMPLOY them himself and make his own decisions

I explained to him the "THIS or THAT" principle (total GAMECHANGER for my clients)

Thanks to employing these principles Charlie was able to drop 6kg and MASSIVELY increase his muscularity

He even continued to drop fat long after we stopped working together just from relying on the same principles I taught him

If you're fed up of work travel getting in the way of your goals

And you want to learn the principles Charlie leveraged to build his dream physique

And you want to stop losing and gaining the same 5kg

Complete the application form in my bio and take that first step