📢 What's the ONE thing you can do to not only achieve fat loss... but keep it off?
⭕ Fat loss ISN'T a difficult thing to do... as seen with my body transformation student Efana in the video. However, trying to look for a "short cut" is exactly what WILL make fat loss more difficult.
⭕ Weight can fluctuate WITHIN a day, yet alone daily, so short term scale readings AREN'T a good indicator of fat loss. Instead of focusing on the scales, focus on adopting the habits that will directly give you fat loss such as ⬇️
1️⃣ having/creating a workout routine that you at least can do 2-3 days per week 📝
2️⃣ keeping as active as you can during the day. A daily step count target is a great way to do this 👣
3️⃣ being mindful of food portions you have 🍛
4️⃣ understanding what your calorie needs are based off how active you are per day 🏋️♀️🏋️♂️🏃♀️🏃♂️
5️⃣ taking each day at a time and not sabotaging the process if you "mess up" on one day. Just get back to it on the next day.
⭕ The above are just some of the things we implemented to help Efana not only lose, but keep off, 10.2kg/22.4lbs/1st 8.4lbs in 20 weeks. A longer term approach focused on habits, rather than on short term scale movements, is what guarantees ACTUAL fat loss. So there ISN'T just one thing that makes this happen... it's a COMBINATION of things.
⭕ By teaching Efana not only the fat loss process but also how to arrive at her daily calorie needs, how to eat the foods she enjoys within her calorie needs and creating a 3 day per week training program she can do at home, this has lead Efana to this incredible result... and she'll be able to keep going because she simply understands what she needs to do!
⭕ So if there is only one thing you need to focus on to achieve fat loss, it's learn 📚 how to do it!
💻 My Empowerment Strategy online coaching builds your weight training and nutrition knowledge so you have the confidence to achieve your OWN body transformation, be it for fat loss or muscle gain... and continue it BY YOURSELF going forward ➡️➡️
🔗 Click the link below for enquiries for my Empowerment Strategy online coaching and to see the progress of my other body transformation students ⬇️
https://training.doubleophysiquecreation.com/empowerment-strategy
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📢 Body Transformation 101 ➡️ Ep 11: What workout split should you be doing?
⭕ Watch this video to find out the answer!
🤔 What are your thoughts on this topic? Also, let me know what topics you'd like me to cover in the future!
🎥 Previous episodes are available on my YouTube channel ⬇️
https://youtube.com/playlist?list=PLUILL9oXyaPraUXbj1E71521frfjlzs6F
💻 My Empowerment Strategy online coaching builds your weight training and nutrition knowledge so you have the confidence to achieve your OWN body transformation, be it for fat loss or muscle gain... and continue it BY YOURSELF going forward.
🔗 Click the link below for enquiries for my Empowerment Strategy coaching and examples of it giving others the ability to achieve their own body transformation ⬇️
https://training.doubleophysiquecreation.com/empowerment-strategy
📢 BT 101 ➡️ Ep 10: How many rest days should you have?
⭕ Watch/click on this video to find out the answer!
🤔 What are your thoughts on this topic? Also, let me know what topics you'd like me to cover in the future in the comments section!
💾 Save this video for later and 📨 share this video to help this knowledge go further📚 Previous episodes are available on my YouTube channel ➡️ https://youtube.com/playlist?list=PLUILL9oXyaPraUXbj1E71521frfjlzs6F
💻 My Empowerment Strategy online coaching builds your training and nutrition knowledge and provides the support to EMPOWER you to reach your specific body transformation goals... and improve upon them BY YOURSELF going forward ➡️➡️➡️
🔗 Click the link below for my Empowerment Strategy coaching ⬇️
https://training.doubleophysiquecreation.com/empowerment-strategy
⭕ Back to full training yesterday after some time away from the gym. I'm doing a body recomposition phase (fat loss and muscle REGAIN) to get myself back to the shape I was previously in.
⭕ It was a tough session as my body wasn't used to training. However, the ONLY way to get it used to it is simply to just do it (again). The exercises I'm doing are ⬇️
1️⃣ 1 second pause squats (added quad and glute activation)
2️⃣ Reverse lunges (mid quad focus)
3️⃣ Sumo lunges (adductor {inner thigh} focus) 4️⃣ Feet together leg press (outer quad focus) 5️⃣ Calf raises
⭕ Remember, training is only just part of the "body transformation equation". What you do outside the gym i.e. your nutrition 🍛 and sleep quality 😴 is also required to make your body transformation happen.
🗓️ The next 4 weeks should see my physique becoming close to returning to normal as doing the right things always brings physical results.
❓ Are you still keeping at your training as we near the end of January, are you making progress and seeing results?
🔗 Click the link below to find out more about my Empowerment Strategy which teaches you how to perform your OWN body transformation so you can do it BY YOURSELF going forward ⬇️
https://training.doubleophysiquecreation.com/empowerment-strategy
21/01/2022
📢 4️⃣ things you're doing that are sabotaging YOUR body transformation
⭕ Are you doing any of these? ⬇️
1️⃣ Trying to train 6 or 7 days a week
2️⃣ Operating on low calories/limited meals each day
3️⃣ Focusing on lots of exercise/cardio to burn body fat
4️⃣ Sleeping less than 6-7 hours consistently each night
⭕ Trying to train every day (or nearly every day) will make your body transformation harder. Muscle ONLY grows from what you can recover from (see picture). If you don't have enough calories to even repair muscle, yet alone grow it (point 2) and don't have enough rest and sleep (point 4) then training so much will disrupt your body transformation. Remember, adding lean muscle is what improves your body shape.
⭕ Operating on low calories is an issue for muscle gain (as explained above) but it's also an issue for fat loss. Being on low calories will eventually lower your metabolic rate as this is the rate you burn calories and fat. So if you aren't giving your body enough calories for your training requirements, then you're actually sabotaging your fat loss without knowing it.
⭕ Similarly, focusing on trying to do lots of cardio each week will not make your body transformation happen. It's focusing on being in a calorie deficit from nutrition intake COMBINED with training and cardio that leads to fat loss. Cardio is actually not even required as a calorie deficit can be achieved without cardio.
⭕ Finally, not getting enough sleep doesn't just affect muscle gain (explained above) but also fat loss. Sleep improves your hormone regulation, particularly lowering your cortisol (stress hormone) levels. High cortisol levels make fat loss, and muscle gain, even harder regardless of the amount of training you do and good nutrition you have.
🤔 What are your thoughts on this?
💻 My Empowerment Strategy online coaching builds your nutrition & training knowledge to EMPOWER 💥 you to reach your specific fitness goals... and improve upon them BY YOURSELF going forward ➡️➡️➡️
🔗 The link to this is below ⬇️
https://training.doubleophysiquecreation.com/empowerment-strategy
⭕ With the first week of 2️⃣0️⃣2️⃣2️⃣ now over, this video will hopefully keep your gym motivation going for the remainder of the year!
🎙️ All exercises are fully explained, whilst being performed, so you can start getting better results 📈
⭕ This was a workout that I did with fellow pro fitness model Dale Wilson at Bodytek Carlisle 🏋️♂️🏋🏾♂️
Timestamps for the video are below ⬇️
00:06 ➡️ Intro to the workout
00:53 ➡️ Chest flyes demonstration
01:20 ➡️ Machine chest press demonstration
01:55 ➡️ Tricep dips demonstration
02:34 ➡️ Tricep cable extensions demonstration
03:32 ➡️ Bicep preacher curls demonstration
04:09 ➡️ Machine high back row demonstration
05:06 ➡️ Seated cable back row demonstration
05:45 ➡️ Close grip pulldown demonstration
06:30 ➡️ Machine shoulder press demonstration
07:06 ➡️ final points
🎥 This video is also available on my YouTube channel ➡️ https://youtube.com/channel/UCRknrxLKjxmVRqNjhAU-7yQ
💻 My Empowerment Strategy online coaching builds your nutrition & training knowledge and provides the support to EMPOWER 💥 you to reach your specific fitness goals... and improve upon them FOR YOURSELF going forward ➡️ The link to this is below ⬇️
https://training.doubleophysiquecreation.com/empowerment-strategy
04/01/2022
📢6️⃣ tips to improve your physique/figure in a month 🏋️♀️🏋️♂️
⭕ With Christmas 🎄 and New Year 🎉 now over, take note of the below for reaching your body transformation goals in 2️⃣0️⃣2️⃣2️⃣:
1️⃣ schedule a MINIMUM amount of days to work out per week and SPECIFIC times you will do it... I recommend 2 days per week minimum
2️⃣ aim for at least 8-10k steps per day
3️⃣ start to reduce/have smaller portions of processed foods that you want to have 🍫🍪🍕 There's no need to eliminate them
4️⃣ start to reduce the amount of fizzy drinks/soft drinks/sodas/fruit smoothies 🥤🧃 that you have. These are loaded with additional calories as well as sugar
5️⃣ get enough sleep 😴 to balance your hormones and repair your body
6️⃣ START RIGHT NOW!
⭕ You'll see that there no ONE single thing that will lead you to your fitness and body transformation goals... you need a combination of MANY things.
👀 Look at the graph below to see how this has led my body transformation student Efana to lose 7.5kg/16.5lbs/1st 2.5lbs even through the festive holidays... and why she's glad that she took action as soon as possible! More details of this are in my previous post on Efana ➡️ https://fb.watch/akmQXmN2yA/
🧠 It all comes from having the right knowledge!
💥 EMPOWER yourself with the knowledge to FINALLY reach your body transformation and fitness goals FOR YOURSELF going forward!
🔗 Click the link below to see how my Empowerment Strategy provided my body transformation students with the knowledge needed to lead them to their goals in 2021... and how it will lead you to yours in 2️⃣0️⃣2️⃣2️⃣! Gain the knowledge 📚, then you'll gain your success too! ⬇️
https://training.doubleophysiquecreation.com/empowerment-strategy
⭕ See Efana's progress, even through the holidays 🎄, and how simply improving her knowledge has lead to this result!
🎉 A great start for 2️⃣0️⃣2️⃣2️⃣!
⭕ My Empowerment Strategy is designed to give you the knowledge to achieve your OWN progress/results for YOURSELF going forward!
📚To learn more about gaining the knowledge to perform your OWN body transformation for yourself... like Efana, visit the link below or message me ⬇️
https://training.doubleophysiquecreation.com/empowerment-strategy
21/12/2021
📝 If you're worried that the week before and week after Christmas 🎄 will ruin any fitness goals you have... it won't. You should be MORE concerned with what you do during the OTHER 5️⃣0️⃣ weeks of the year! Just enjoy the holidays 🎉
⭕ The festive season 🎄 is rightly a time to spend time with family & friends... and to enjoy good food!
⭕ This however SHOULDN'T strike fear into anyone who is trying to move closer to their fitness goals. Falling "off track" during this time IS NOT going to ruin anything!
⭕ This is simply the case because it's what you do over the OTHER 5⃣0️⃣ WEEKS of the year that will determine your progress... not what you do over just two weeks!!
👀 See the pictures below for the fat loss progress my body transformation student Dan STILL made after enjoying the December 2020 festive season ⬇️
⭕ So just enjoy the festive holidays 🎉 IF you want to train and keep things in check, then follow the points in the 5️⃣ points in my picture below. If you want to just relax and enjoy good food... then DO SO!
⭕ As long as you just get back to it afterwards, then these upcoming two weeks WON'T ruin anything!
💥 EMPOWER yourself with the knowledge to FINALLY gain control over your physical progress for YOURSELF!
🔗 Click the link below to watch my Empowerment Strategy video and to see the experiences of my body transformation students!⬇️
https://training.doubleophysiquecreation.com/empowerment-strategy
🎥 My short Empowerment Strategy video takes you through what I teach my students to empower them to reach their body transformation goals, for themselves going forward!
🧠 FINALLY gain the knowledge and confidence to reach your body transformation goals, for YOURSELF, by watching my Empowerment Strategy video!