ONE HART fitness

Two weeks away from the gym and I’m hanging on in there,

Every winters a struggle

I struggle with sad badly, I’ve most definitely got adhd and probably a few other things

The gym is the one thing I’m consistent(ish) with but I still have a love hate relationship with it

ATM I’ve got the will back and training harder than my last outing

Next week could be different but I’ll always keep it in check

Weighing in twice per week, calories down a little as I was bloated to death

Volume increasing and strength being pushed a little every workout, protecting ligaments and trying to utilise movements that don’t trigger my shoulder

Emphasis on side delts
Upper lower and side chest
Calves
And hamstrings over the next 3 to 6 month then reassess

15 stone 7 and steadily increasing 🙂

Another week tomorrow

Push harder, lift harder, eat……the same

16 weeks to get from approx 25% body fat down to 12/13

This is what it takes

•motivation
•consistency
•accountability
•flexibility to keep you sane

All the above with tracking calories

Turning up and just getting through it on the days when you cba let’s be honest

Probably a few more words ending in ility

And some benson Boone and Sam fender blasting in your ears

Pushing to 10% for the next 8 weeks to minimise muscle loss

Let’s go I guess…….. so tired

11 weeks done

The point was to get in the best shape of my life to show not only to myself but to anyone else that it’s achievable

At the end of last year, even with over 20 years experience I had lost confidence in my ability to get back in shape let alone get anyone else in shape

It’s an ongoing project still, there’s no set amount of weeks, no endgame, just constant reevaluation to make this a sustainable lifestyle

So I can work in 1500 calorie cheat meals and it make no difference

So I can have an icecream when we’re out and not feel like I need to run for 5 mile to be on track

Every two weeks from this point I’ll weigh, check my calories against my Bmr and readjust for my goals

If you’re looking to create a sustainable approach to your diet and fitness and have no idea how?

Comment “DIET” and let’s work it out

Ps…..I eat bread, bagels, cereal and cheese daily

It’s never too late to make a positive change to your life

Picture taken was 2021

Video today

I made a promise to myself to get in the best shape of my life this year, and I consider myself to be a quarter of the way there with a lot to do, but quietly happy

I’ve had to change a lot

From being in the pits of depression, lost, no direction, no energy, no motivation

To now

I know where I want to be, I have the energy to do it, I’ve got more motivation than I think I’ve ever had, and certainly more determination to get to where I want to be, and……I’m not in a pit of depression anymore

The goal was never to become to biggest unit, or to be the worlds strongest man

It was to become as athletic as I could at the age of 46 this year, not only to prove to myself that I can still do it

BUT

To prove to others who resonate that they can do it too

It’s not the easiest journey, you’ll fail along the way and maybe even give in for a bit……if you have a family, kids, Jobs, external stress isn’t something that you can always shake off with a couple of workouts

But it CAN be done not just by me but by you

If anyone is struggling

No matter where you are on your journey, if you need any advice on where to start

Even if you just want a chat

Give me a shout

Cos I’ll be honest

In the words of garret “the garbage man” garrison

“I don’t have any friends my age”

📢 WARNING: Why Eating Too Little is Sabotaging Your Fitness Goals!

🚫 Under-eating while exercising isn’t just counterproductive – it’s dangerous! Here’s what happens when you don’t fuel your body properly:

1️⃣ Muscle Loss: Your body starts breaking down muscle for energy
“2️⃣ Slower Metabolism: Your body goes into “”survival mode”””
3️⃣ Poor Recovery: Inadequate nutrients = longer recovery time
4️⃣ Decreased Performance: Less energy = weaker workouts
5️⃣ Higher Injury Risk: Your body becomes more vulnerable

💡 Pro Tip: Calculate your maintenance calories and create a moderate deficit (usually 500 calories below maintenance). This ensures sustainable progress without sacrificing performance!

🔑 Remember: Fitness isn’t about eating as little as possible – it’s about fueling your body right to achieve your goals!

The whole point in tracking from my perspective

And for any of my clients perspective isn’t just to be over the top restrictive for the rest of your life

It’s to get you in a place of control

Where you KNOW that an impromptu meal or even a planned one, isn’t going to set you back in your progress

At the age of 45 I’m not about to go out with my family with food I’ve prepped in a Tupperware and sit out eating good food for fear of sabotaging my progress

I KNOW I’m in a 3500 calorie deficit weekly

Even if I binged 2000 calories

I’d still be in a 1500 calorie deficit for the week

Which is still progress

The point I’m trying to make is as a dad with a family

It’s not about a race to the finish line

It’s about making progress however that may be by creating a sustainable lifestyle

That gives me both the results I’m after whilst allowing for flexibility whenever the opportunity arises

If this is something you’re after

If you don’t even know where you can start?

Drop me a message

And we can begin to put together a strategy that puts YOU in Control