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Karolis.PT

Personal Training
Nutrition Coaching

25/04/2024

Daddy long legs

23/04/2024

How to gain 10kg of muscle quickly :

Find a gym with a good mirror

28/03/2024

Good memories 😍 .serra77

06/03/2024

Pool season is 2 months away.

That's 8 weeks or 56 days

You can make drastic changes in that time if you:

-Set your calorie intake to a modest deficit (approx 500kcal)
-Do daily steps goal or cardio to increase the fat burning effect
-Lift weights 3-5 times per week
-Sleep 7+hours per night consistently

All it takes it takes is some planning, commitment and consistency. Things will get hard, but that's why most people aren't in great shape. Will you be different?

04/03/2024

Who needs abs when you have traps?

06/02/2024

I did bodybuilding shows for the challenge , I never had an intention to become a pro or make it into a career. I did learn a lot about myself during those years and it definetely was a big challenge that not just anyone could do.

It looks really cool to look like this, but it also can do alot of damage to your body (and mind) even if you know what you are doing. Kind of ironic that it’s supposed to be “fitness”

I have zero intentions to compete again, Im practicing fitness and bodybuilding for myself , to be strong fit and healthy. I don’t need to step on stage in posing trunks to prove anything anymore.

Cool to look back though.

14/11/2023

FAT VS MUSCLE

We all want to look better naked, that’s the nr 1 reason most people go to the gym. And we always try to get the scale to come down, which is completely fine. But looking good requires you to have 2 things - a low enough bodyfat percentage and a high enough muscle mass so you actually have shape, proportion and symmetry to your physique . Just focusing on scale weight isn’t ideal because it’s just a number - you don’t know if it’s muscle, fat or water.

When measuring progress you should look at - scale weight , measurements , progress photos, gym lift performance. A lot of times you will see scale weight not moving much but your gym performance going up, your waist measurement going down, your body composition changing in photos . So don’t get cought up too much on a number that your scale says , it doesn’t tell you the whole story . It is just one way of tracking.

16/10/2023

Having abs is quite dope, it shows consistency, adherence, discipline and most of all let’s be honest - they look super weird but kinda cool at the same time.

But having abs won’t make you any happier , might even make you quite miserable depending on how lean you get. Intense hunger, thinking about food all day, low energy, low mood can all be issues of a very lean physique,not for everyone but to the majority (again depending on how lean you get). So you have to really WANT to achieve that level of leanness, sacrificing quite a few things on your life like certain foods you love, nights out,celebrations etc. The goal MUST be the priority , not vice versa.

What I found out in my fitness journey - focus on the process of getting stronger, feeling better and more energized, sleeping better, having better s*x (not talked about but most will appreciate) and celebrating little victories. Write down your wins , however small. See every positive thing that fitness brings you. If you really look you will find dozens of reasons to keep doing it, not just superficial ones like having abs and a big dump truck 🍑.

The physique is a representation of your hard work, but the hard work in itself is the achievement! Learn to love the work and you will look great naked as a side effect of that.

02/09/2023

Richards Transformation Story:

Richard has been training all his life and is a very active individual. He came to me wanting to improve his nutrition and lose bodyfat whilst maintaining as much muscle as possible . He is over 60 years old now and it’s not easy to do that. But with the right approach IT IS VERY DOABLE.

He wanted a simple approach to nutrition which is exactly what I provided. A proper caloric deficit, a high protein intake , mostly Whole Foods and quick to prepare. This suited his lifestyle perfectly and he had no problem sticking to it for the 16 weeks of the dieting phase. There were some holidays, some stalls which is absolutely normal , there isn’t going to be a perfect month and really that shouldn’t be the goal. Consistency over the long term is, and that’s what we achieved.

STATS:
-Richard lost 12kg of bodyweight
-Richard lost 16cm of waist size (new wardrobe incoming 😄
-Richard increased his energy levels due to weighing less and can move around all day without feeling fatigued and tired.
-Richard improved sleep quality as that is also a big problem that he had.

Really shows how much of the change you want is in your mindset, he could have said I’m too old, I don’t have energy, why bother blah blah blah. But he didn’t , he chose the right path and now he’s enjoying the fruits of his labor . No excuses , no BS.

If you are thinking of changing your life and constantly making excuses why you can’t then just put this into your head - there has been someone out there that has it much worse than you and still did what needed to be done. You are not a victim to your life and have the power to change it but it starts with YOU finally saying ENOUGH. Say I CAN AND I WILL even if you don’t believe it right now. Just repeat it until it sinks into your negatively programmed brain. Or you can choose to wait for the “perfect time” and not get anywhere . Both paths are hard but the first one actually gets you somewhere.

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