LUCA PANE PT

🚨𝗠𝗨𝗦𝗖𝗟𝗘 𝗕𝗨𝗜𝗟𝗗𝗜𝗡𝗚 - 𝗖𝗢𝗠𝗣𝗢𝗨𝗡𝗗 𝗢𝗥 𝗜𝗦𝗢𝗟𝗔𝗧𝗜𝗢𝗡🚨

In order to gain muscle 💪🏼, you need to provide a bigger stimulation, that what created the muscle you now have. By any means, a performance increase, will create muscle growth. 📈

🤔 Understand the selection and the way you do an exercise, it is really aligned to the goal you want to achieve. You have to know, why you do a certain movement and in a certain way.

𝘾𝙊𝙈𝙋𝙊𝙐𝙉𝘿

Multiple muscles engaged and therefore, more muscles trained within the same movement and same workout. 🏋🏻

𝙄𝙎𝙊𝙇𝘼𝙏𝙄𝙊𝙉

The weakest position possible to achieve strength wise, in order to put a single muscle under the total amount of work that will occur.

⬆️ Find out the full article on our website, link in BIO. ⬆️

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📧 Book a free consultation at: [email protected] or check the link in my bio.

⏩ Visit me at https://ztraining.co.uk/personaltrainerrichmond ⏪

Available for:
📍121 session at
💻Online coaching, DM me online
🥑Nutritional advice
💪Workout plan for intermediate/advance
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🚨𝗛𝗢𝗪 𝗧𝗢 𝗦𝗧𝗔𝗥𝗧 𝗪𝗢𝗥𝗞𝗜𝗡𝗚 𝗢𝗨𝗧 𝗜𝗙 𝗬𝗢𝗨 𝗛𝗔𝗩𝗘 𝗡𝗘𝗩𝗘𝗥 𝗘𝗫𝗘𝗥𝗖𝗜𝗦𝗘𝗗 𝗕𝗘𝗙𝗢𝗥𝗘🚨

If you want to make movement a regular part of your day, you have many exercise options. But you may be unsure about how to start working out if you’ve never really exercised regularly before.

Whether you’re looking to run 🏃‍♂️, ride a bike 🚴, lift weights🏋️‍♂️, or do yoga🧘, just thinking about how to start working out can feel intimidating. 😱

Everyone starts somewhere. You can rest assured that the yoga teacher you follow on Instagram didn’t immediately pull off that handstand during her first class, or the CrossFitter didn’t bang out 10 pull-ups the first time they hung on the bar.

Besides, your exercise routine is about you—it’s about your individual goals 🎯, your preferences, and your interests. What works for the fitfluencer you follow on Instagram may be way off from what you’re looking to implement in your own life.

What matters instead is finding a fitness program 📑 that works for you. And the good news is, there is a lot out there to choose from. Here’s what you need to know about how to start working out: 📝

1️⃣ Identify your “why.”🤔
2️⃣ Invest in some gear. 💸
3️⃣ Start by scheduling just two workouts a week—but make movement a daily thing. 🤸‍♀️
4️⃣ Find a time that works for you.⌚
5️⃣ “Date” different types of workouts until you find the ones you truly like.🏋️
6️⃣ Nail down the basics to get a great foundation.📖
7️⃣ Avoid the “too much” trap.😫
8️⃣ Think about working with a personal trainer.💻
9️⃣ Have a game plan to make things smoother. 🎮

🚫SO, WHAT ARE YOU WAITING FOR⁉️🚫
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📧 Book a free consultation at: [email protected] or check the link in my bio.

⏩ Visit me at https://ztraining.co.uk/personaltrainerrichmond ⏪

Available for:
📍121 session at
💻Online coaching, DM me online
🥑Nutritional advice
💪Workout plan for intermediate/advance
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🚨𝗖𝗟𝗜𝗘𝗡𝗧 𝗧𝗥𝗔𝗡𝗦𝗙𝗢𝗥𝗠𝗔𝗧𝗜𝗢𝗡 - 𝟲 𝗞𝗚 🚨

💻ONLINE CLIENT

📆BASELINE SITUATION :
-Home workout (focusing on high heart rate workout ).
-Equipment: bodyweight, mat and dumbbells
-Activity levels: sedentary and inactive female

🤔RHETORICAL QUESTION FOLLOWED BY ANSWER.
But how did she shape her self by just doing this at home ⁉️Simple. NUTRITION AND TRAINING SMART‼️
We implemented a diet with a slight caloric deficit without making her too hungry. This gave her enough energy to workout better and frequently which allowed her to give more muscle stimulation through a tailored circuit.

🎯STARTING GOALS
- Tone up.
- To be more active.
- To understand how to workout properly, and isolete the target muscles even when there is no equipment available.
- Improve understanding of nutrition.

To achieve this she had his nutrition plan, minimum daily step count and 3 sessions per week ONLINE.

✅END RESULT
- Changed their outlook on food and and the way to workout!
- Lost 6kg!
- Improved his activity levels.
- More energy.
- Better shape!

There is no need to wait to start working out (it might be either home or gym or traveling, etc.) The most important is being active and constant. A tailored diet and a workout plan, easily adaptable to any situation, will make the rest. Most of the time we just need someone giving us the right direction to make the level up. 🚫SO, WHAT ARE YOU WAITING FOR⁉️🚫

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📧 Book a free consultation at: [email protected] or check the link in my bio.

⏩ Visit me at https://ztraining.co.uk/personaltrainerrichmond ⏪

Available for:
📍121 session at
💻Online coaching, DM me online
🥑Nutritional advice
💪Workout plan for intermediate/advance
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🚨𝗣𝗥𝗢𝗧𝗘𝗜𝗡 𝗦𝗨𝗣𝗣𝗟𝗘𝗠𝗘𝗡𝗧𝗦: 𝗣𝗨𝗧𝗧𝗜𝗡𝗚 𝗣𝗢𝗣𝗨𝗟𝗔𝗥 𝗠𝗬𝗧𝗛 𝗧𝗢 𝗥𝗘𝗦𝗧🚨

We’ve been discussing whey protein and other bodybuilding supplements for ages. There is still some confusion around protein supplements and their benefits that needs to be dealt with. Today, we tackle some common misconceptions like:

1️⃣It will make me look too bulky

TRUTH: When people think about whey, they instantly picture ripped bodies and bulging muscles, especially women. The truth is that whey protein is responsible for the growth and maintenance of muscle mass. If you indulge in the right exercise regime, whey will only make you look lean and healthy – NOT bulky.

2️⃣Protein will damage my kidneys

TRUTH: Whey protein haters have spread this rumour long enough but science disagrees. A number of studies have been conducted regarding this misconception and none of them have proved that increased protein intake damages kidneys. So, unless you consume a ridiculously high dosage or already suffer from kidney disease, you’re in the clear.

3️⃣I will face a lot of side effects

TRUTH: Again, only an excess will harm you. The contents of a protein supplement are mostly substances that occur naturally in your body. Unless you are forcing a tub a day down your throat, then you're all good.

4️⃣It will make me fat

TRUTH: This is partly true. The only way you can get fat is through a calorie surplus, regardless of the kind of macronutrient you ingest. Working out is imperative while you’re taking proteins. If you’re burning the fat the right way, protein will only cheer you on and not bring you down.

So, don't be frightened to use whey: it's a form of nourishment that is quick and practical.

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📧 Book a free consultation at: [email protected] or check the link in my bio.

⏩ Visit me at https://ztraining.co.uk/personaltrainerrichmond ⏪

Available for:
📍121 session at
💻Online coaching, DM me online
🥑Nutritional advice
💪Workout plan for intermediate/advanced

🚨CLIENT TRANSFORMATION - 10 KG 🚨

💻ONLINE CLIENT

📆BASELINE SITUATION :
-home workout (focusing on biomechanics and isolation).
-Equipment: resistance bands
-Activity levels: sedentary guy

🤔RHETORICAL QUESTION FOLLOWED BY ANSWER.
But how did he lose 10 kg by just doing this⁉️Simple. NUTRITION‼️
We implemented a low carb diet with a caloric deficit. This improved his insulin resistance, which allowed his body to better absorb the carbohydrates consumed and thus, lose weight.

🎯STARTING GOALS
- To lose weight
- To be more active.
- To understand how to workout properly, even when there is no equipment available.
- Improve understanding of nutrition.

To achieve this he had his nutrition plan, daily step count and 4-5 sessions per week ONLINE.

✅END RESULT
- Changed their outlook on food and life in general!
- Lost 10kg!
- Improved his activity levels.
- Higher self-esteem.

It doesn't matter about the actual context (it might be either home or gym or traveling, etc.) or the equipment you possess: a tailored diet and a workout plan easily adaptable to any situation, together with determination and constance, might be the key to achieve your goals in any context. 🚫NO EXCUSES 🚫

--------------------------------------------------------------
📧 Book a free consultation at: [email protected] or check the link in my bio.

⏩ Visit me at https://ztraining.co.uk/personaltrainerrichmond ⏪

Available for:
📍121 session at
💻Online coaching, DM me online
🥑Nutritional advice
💪Workout plan for intermediate/advance
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𝟰 𝗥𝗘𝗔𝗦𝗢𝗡𝗦 𝗪𝗛𝗬 𝗬𝗢𝗨'𝗥𝗘 𝗧𝗢𝗢 𝗧𝗜𝗥𝗘𝗗 🚨

Sometimes we get to the gym and we’re tired or sleepy. However, if you constantly have low energy levels at the gym and it’s starting to affect your training, then you may need to look deeper into the possible reasons why. This way, you can fix it and get back to training hard.

Why You Have Low Energy Levels at the Gym ⁉️

1️⃣. You’re not getting enough sleep

One of the most obvious culprits of your tiredness is not getting enough sleep. While we all may have bad nights, if you are consistently getting less than 6 hours of sleep, then this will start to greatly affect you in your day-to-day life, including the gym.

2️⃣. You’re not eating enough

You need food to fuel yourself for the gym. If you are too tired at the gym, then you may need to up your food intake, or adjust what you eat for better results.

3️⃣. You’re overtraining

One common mistake that people make is overtraining. This is when you train too much at the gym, to the point that it begins to be detrimental to your physical progress as well as your mental state.

Some warning signs that you are overtraining include:

▫️You can’t sleep at night
▫️You’ve lost the motivation to go to the gym
▫️Your performance dramatically drops
▫️Your immunity levels decrease
▫️You’re constantly sore and aching

4️⃣. You’re dehydrated

We all know that water is important. You need to be constantly replenishing your fluids so that you stay hydrated. Losing water means that you’ll also be losing electrolytes, which is essential to your muscles during a workout.

If you struggle with this, DM me '💪🏼' and let's get chatting!

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📧 Book a free consultation at: [email protected] or check the link in my bio.

⏩ Visit me at https://ztraining.co.uk/personaltrainerrichmond ⏪

Available for:
📍121 session at
💻Online coaching, DM me online
🥑Nutritional advice
💪Workout plan for intermediate/advance
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ONLINE COACHING UPDATE:

I'm very pleased to share a post of an online coaching update about a perfect body recomposition of .manca_

He has defeated his bad habits and his past smashing them out with great dedication and perseverance making a perfect body recomposition in a very short term. The goal was to try to lose fats and gain muscles at the same time and the results are amazing. The pictures under consideration are showing off exactly how important the technique is and the time under tension to stimulate the muscles properly. In both images, the body weight is the same; however, in a completely different body condition proving how the weight is sometimes just a number and the mirror is the only guideline. Keep going!!💪🏻

🇬🇧

LIVE COACHING EVIDENCE:
One-to-one training and diet for one of the best guys I've ever followed

🎯 GOALS: The starting situation was not the best one: as a matter of fact, the concerned boy suffered from hypothyroidism and was an ex obese since he exceeded the quintal in previous years. The goal is to lose weight and keep and improve the lean condition to face an abdominoplasty as skinny as possible.
🏋️ EQUIPMENT: In this case, he could reach the gym and plan 4 one-to-one sessions per week, as well as use any machine and equipment in line with his actual needs. Furthermore, I had the opportunity to train him even during the last lockdowns using mainly: resistance bends, some dumbbells and his bodyweight cleverly.
🥑 DIET: Changing eating habits is the most difficult step to take on but he did his best. Diet sets basically on at least medium carbs in order not to strain the thyroid too much. The nutritional plan has always been set on a steady diet, which means he has to follow a tailor-made amount of meals, usually 5-6 per day, with an accurate weight of food. For a person suffering from hypothyroidism, it’s essential to avoid some kinds of food, such as soy and coffee. The diet mentioned above was subject to caloric up and down over the months, calculated both based on his NEAT due to the pandemic's lockdowns.
🏃 TRAINING: Training sets 4-5 times per week following constantly split into weight sessions and cardio sessions, according to the period, in the way to burn and stimulate the body and to increase the metabolism as more as possible.
☑️ OUTLINE: The effects can be easily inferred: he lost 10kg during the first months getting very strong and performant at the same time; then, he not only kept doing so, but his body composition started to improve significantly; tenacity and dedication in facing each period are the keys to being able to achieve one's own goals.

🇬🇧

LIVE COACHING EVIDENCE:
One to one training and diet for

🎯 GOALS: The starting situation of this guy is a thin physique with very low body fat; whose goal is to gain extra muscles alike most of the people I train. Due to a low percentage of body fat, unlike you may think, it’s the best starting point to building muscles since his insulin sensitivity is at optimal levels for a mass phase.
🏋️ EQUIPMENT: In this case, he has the possibility to reach the gym and plan one-to-one sessions, as well as to use any machine and equipment in line with his actual needs.
🥑 DIET: The diet has been set on a steady diet, checking his bodyweight weekly during the first 7 weeks, which means he has to follow a tailor-made amount of meals, usually 4 per day, with an accurate weight of food and a specific diet. One week later, his body weight started to increase by about 500 g per week for the first four ones, kept completely clean; since his metabolism increases proportionally to his workload, I was forced to edit his specific diet by boosting the amount of carbs.
🏃 TRAINING: In this case, where the guy is going straight to a bulking phase, the only way to grow up is by increasing his own workload while improving progressively his technic. The first phase of his path was carried out with a MULTY-FREQUENCY workout; then, when the workload improved, moved to a: UPPER and LOWER body workout, in order to keep improving his body mass.
☑️ OUTLINE: The report of roughly two months is exactly what we were looking for. He gained almost 5 kilos significantly improving his body mass while keeping a shredded shape. Now the main goal is to keep building muscles and trying to keep the body fat as low as possible.

🇬🇧

ONLINE COACHING EVIDENCE:
Online indoor training and diet, during the pandemic, for

🎯 GOALS: The guy in question is a fake skinny, whose goal is to gain extra muscles alike most of the people I train. Since he is a fake skinny we have to improve his body composition first; by carrying out a body recomposition and then starting a gradual bulking phase. The second goal is to improve insulin sensibility through the diet allowing him to better assimilate carbs.
🏋️ EQUIPMENT: In this case, the dude in question has a home gym: rack, barbells, dumbells and plates due to the restrictions connected to the Covid pandemic in force both in the Netherlands and in the UK, he decided to build a home gym straight away.
🥑 DIET: The diet has been set on a flexible diet during the first 3 weeks, which means he has to follow a specific amount of CARBS, FATS and PROTEINS choosing between some foods advice. After the first approach, where he lost almost 6kg and he got ready to start a bulking phase, the diet changed to start to build muscles slowly but cleanly. The starting caloric deficit has been calculated thinking about the restrictive quarantine and his NEAT because especially during a prolonged lockdown, it's very important to calculate the theoretical NEAT.
🏃 TRAINING: To give a jolt to metabolism and to start stimulating muscles I decided to start with a LOWER AND UPPER BODY workout repeated four times per week with a mid/high volume of reps and then switch to a PUSH, PULL and LEGS decreasing the number of reps and increasing, by contrast, the loads.
☑️ OUTLINE: The report of roughly two months is a kind of what we were looking for. He lost the required kilos to have optimal insulin resistance allowing him to finally start building muscles properly. Now the main goal is to keep building muscles trying to keep as clean as possible the body fat.

🇳🇱 🇳🇱 🇬🇧