Tom Routly - ATOA Coaching

Tom Routly - ATOA Coaching Free helpful videos every day. Some of the best physical + mental transformations you will ever see.

‘Talkers talk and winners win’Which side of the fence are you sitting on this week?Are you waiting for a good time or ar...
30/08/2026

‘Talkers talk and winners win’

Which side of the fence are you sitting on this week?

Are you waiting for a good time or are you making it happen?

Just pulled this snippet from one of the steps of the in depth screening process that all new starters go through here.

Excited to be surrounded by people who get it.

Excited to coach people who are after it.

We make time and we evolve. That’s it.

Grateful to be able to put positive energy out into the world and get it back from the people that trust me.

Let’s go. The September to December lock in is about to happen. ATOA | ONLINE COACHING | PHYSIQUE & LIFESTYLE TRANSFORMATIONS

📈

My face when we spent nearly a year getting someone in unbelievable shape, ready for a crazy summer they had planned. An...
28/08/2026

My face when we spent nearly a year getting someone in unbelievable shape, ready for a crazy summer they had planned. And now they’re here, they’re maintaining well, training hard and smashing all the socials without a single drop of guilt (considering they came from a background of disordered eating)

My face when people have trained their intuition to a point we move to intuitive eating phases.

My face when people can’t believe how they’ve got and the results they’ve generated.

My face when people have to buy a new wardrobe.

My face when someone who came in having had YEARS of digestion issues that controlled his life, now deriving energy from food and being able to train the way he wants.

My face when someone who leans into their check in process, gets the maximum amount of benefit from it.

Mechanical tension is the engine behind your physique. Everything else is a passenger.When you train against a load, you...
24/08/2026

Mechanical tension is the engine behind your physique. Everything else is a passenger.

When you train against a load, your muscle fibers experience force.

The catch most people miss? Tension isn’t about chasing a pump or crushing yourself with metabolic stress. It’s about stability and control.

A stable rep transfers force straight into the target muscle. A sloppy one leaks it.

And rep speed? A 2015 systematic review and meta-analysis (Schoenfeld et al.) found growth is similar across rep durations from 0.5 to 8 seconds, with only ultra-slow reps over 10 seconds falling behind. A 2025 meta-analysis in the Journal of Strength and Conditioning Research (39(12):1331-1339) confirmed slower and faster reps produce similar hypertrophy.

So tempo isn’t a growth hack. It’s a coaching tool to teach control.

The mission stays simple: move as much weight as you can under real form. That’s where the tension lives, and that’s where the growth follows.

Sources: Physiological Reviews (2023); Load-induced human skeletal muscle hypertrophy review, ScienceDirect (2025); Schoenfeld et al. (2015); J Strength Cond Res (2025).

“Mate, these ten months meant a lot to me. I learned so much - about food, training, my body, and honestly about who I a...
24/08/2026

“Mate, these ten months meant a lot to me. I learned so much - about food, training, my body, and honestly about who I am. Being in the best shape of my life in my 40s feels unreal, especially knowing I never had this in my 20s or 30s.Looking back at old photos, I barely recognise myself. And realising that I’m becoming a strong example for my son... that hits differently. Thanks for everything, mate. Truly. Your support made a massive difference.”

Kutay setting the bar for himself.

What a feeling to be able to help someone feel this way about themselves.

Best job in the world.

(Last page has my thoughts on meal plans)Not what I eat in a day.But things I do of a Sunday to help me through till Thu...
23/08/2026

(Last page has my thoughts on meal plans)

Not what I eat in a day.

But things I do of a Sunday to help me through till Thursday.

Strategy over discipline.

Make every hard decision easier by being ahead of yourself.

20/08/2026

15 years not out 🏏

I love this game.

Results and direct effort to understand humans will always win in this field. I couldn’t care less what your mentor told you.

20/08/2026

Seeing as Dr Jason Fungs episode on Steven fartletts podcast is doing the rounds again, I thought I’d pull this one out the archives from Jan 2024 and remind you…

Mechanisms are scientific process tha are brought about in the body. We can’t dispute these. Me example is a calorie deficit to bring about fat loss.

Models and methods like…
Calorie counting
Fasting
Keto
Carnivore
High carb
Low carb
The 5-2 diet
The potato diet (yes that’s real look it up)
Slimming world
Weight watchers
Etc

You use models and@ethics to bring about mechanisms

But if you’ve lost fat, it’s because you’ve eaten less calories than you have burnt. (Furthermore, if you haven’t lost fat, then you’re not in a deficit)

However you choose to bring that about is upto you.

You can use a combination of any of the above, whatever is easiest for you.

I shared a carousel yesterday on the findings regarding fasting so check it out. It can be a great tool. But it isn’t the secret.

Oh and anyone that knowing sells misinformation to profit from people who are misunderstood is a fu***ng scum bag and I don’t care what anyone says. We shouldn’t entertain it.

These people are steeling a living and getting away with it because people are desperate to buy into and be a part of something.

Jason fung is a career crook.

And don’t even get me started on fartlett. 💩

In some corners of the internet, Fasting has a bit of a magic reputation. There’s lots of reported benefits but realisti...
19/08/2026

In some corners of the internet, Fasting has a bit of a magic reputation. There’s lots of reported benefits but realistically the truth is a little more boring.

When researchers match the calories between fasting and normal calorie restriction, the fat loss comes out about the same. Multiple 12-month trials and a meta-analysis all point to the same conclusion: no real difference in the mechanism.

So what is fasting actually good for? It shrinks your eating window, which for a lot of people means fewer chances to overeat. That naturally drops total calories. If it helps you stay in a deficit without obsessing over numbers, it’s a genuinely useful tool.

Just know what’s doing the work. The deficit is the engine. Fasting is one road to it, not a shortcut around it.

Study references: PMID 36126910 (Journal of the Academy of Nutrition and Dietetics), NCT04692532 (Annals of Internal Medicine, article M23-0052), NEJMoa2114833 (New England Journal of Medicine), and PMC9099935.

Pick whichever approach you can actually keep up. That’s the one that works.

18/08/2026

Ask sh*tty people, sh*tty questions and you’re going to get sh*tty answers.

Cult leaders want you to know their thoughts on things.

Reputable fitness professionals will happily tell you the facts and are open to their opinions on things being changed, based on new findings.

Cold plunges are having a moment. But the science tells a more nuanced story than the hype.Here is what the research act...
18/08/2026

Cold plunges are having a moment. But the science tells a more nuanced story than the hype.

Here is what the research actually shows:

If your goal is building muscle, jumping into cold water right after training may work against you. Multiple studies found post-exercise cold immersion blunts the muscle growth resistance training is supposed to trigger.

The interesting part: the strength hit seems to come from reduced muscle building, not from your nervous system.

This does not mean cold plunges are useless. It means timing and goals matter. If hypertrophy is what you are chasing, the evidence says save the cold for another time.

ATOA | ONLINE COACHING | PHYSIQUE & LIFESTYLE TRANSFORMATIONS

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