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Lin Li, Bromley (2026)

09/06/2020

How do you get results like these? What is the difference between “I lost weight” to “I lost all my weight and got a six-pack”⁣
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Everyone else was starving themselves with super strict diets, pounding the treadmill and doing HiiT classes.⁣
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I was eating whatever I wanted, trained only 30-45 minutes each day and enjoyed a drink or three on the weekends.⁣
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I came up with a plan that was SUSTAINABLE. ⁣
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I came up with a plan that I could stick to and be CONSISTENT.⁣
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It was tailored so whenever life got in the way or I didn’t have time to prepare my meals or exercise, I had a plan of action so I can continue burn calories and build muscle.⁣
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Coming up with a plan in which you love the foods you eat, love being active and having an actual life outside nutrition and fitness is the only way to get results like this! ⁣
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And it’s so simple and easy to get started! ⁣
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I’ve released the first 7 days of my 16 week transformation programme I normally reserve to my clients. ⁣
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Comment “IN” and I’ll shoot it over to you FOR FREE! ⁣
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08/06/2020

Alpha Body 6PackFuel: Seafood Linguine

Eating carbs is absolutely essential to get your six-pack physique.

Carbs are so demonised and completely misunderstood by the wider population.

I kind of liken them to sharks in this way!

Ask anyone what they need to do to lose weight and they’ll say “cut back on carbs.”

Cutting out carbs will have disastrous hormonal effects that are a danger to not only your health, but also your weight loss efforts (decreased thyroid output, increased cortisol levels, suppressed immune system).

An active individual who exercises regularly needs carbs to function and fuel their efforts.

Only on rest days should you seek to decrease your carb intake.

05/06/2020

How can a “refeed” enhance fat loss? ⠀
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Now, let’s get into the crux of it. What should a “Refeed” meal look like and what it should do? ⠀
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𝙂𝙞𝙫𝙚 𝙔𝙤𝙪𝙧 𝘽𝙤𝙙𝙮 𝙉𝙪𝙩𝙧𝙞𝙚𝙣𝙩𝙨 𝙄𝙩 𝙄𝙨𝙣'𝙩 𝙂𝙚𝙩𝙩𝙞𝙣𝙜⠀
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As I was going through my own journey, I decided to limit Fats as they are extremely calorie dense. ⠀
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This could have had dire consequences for my body that would have made fat loss difficult and miserable. ⠀
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During my refeed meal, I eat ribeye steaks, ribs, avocados and any high fat foods in order to make up for this deficit. ⠀
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Although you should enjoy your ‘refeed meal’, this meal shouldn’t just be for pleasure. ⠀
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In your diets, you may be limiting certain quantities of foods in order to achieve a calorie deficit. ⠀
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Your refeed meal be an opportunity to give your body those missing nutrients it could be missing. ⠀
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𝙄𝙩 𝙎𝙃𝙊𝙐𝙇𝘿𝙉'𝙏 𝙅𝙪𝙨𝙩 𝘽𝙚 𝙅𝙪𝙣𝙠 𝙁𝙤𝙤𝙙⠀
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Your refeed meal doesn’t have to be ‘clean’ per say, but it shouldn’t just be a plate of golden brown deep fried foods either. ⠀
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You shouldn’t wake up the next day feeling terrible and bloated. ⠀
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Even if you did decide just to eat junk food and control the portions, your body will see a significant decrease in fat burning capabilities the next day. ⠀
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This meal should make you feel good. You should wake up the next day feeling like a powerhouse and ready to continue your journey! ⠀
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𝙄𝙩 𝙎𝙃𝙊𝙐𝙇𝘿 𝙇𝙤𝙤𝙠 𝙇𝙞𝙠𝙚 𝙖 𝙍𝙚𝙨𝙩𝙖𝙪𝙧𝙖𝙣𝙩 𝙈𝙚𝙖𝙡⠀
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Here is my best tip for a ‘refeed meal.’ ⠀
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It should look like ‘restaurant food.’ ⠀
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No, not talking about fast food restaurants or takeaways. ⠀
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But a restaurant you would take someone on a date to. ⠀
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If you’re truly stuck on what you should eat on a ‘refeed meal’ – go to your favourite restaurant on that day and order your favourite dish!

03/06/2020

A “cheat meal” is an essential part of your body transformation journey. ⁣⁣
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Being in a caloric deficit for a prolonged period of time has dire consequences. ⁣⁣
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Yet it can MAKE or BREAK your progress and actually cause long-term weight gain and disordered eating⁣⁣
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99% of people think that a ‘cheat meal’ is an excuse to binge eat their favourite “guilt” food.⁣⁣
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To this end I have started a 3 part series on “Cheat Meals” to address them and how to go about implementing them to accelerate your fat loss!⁣⁣
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Part 1 focuses on the mistakes that you’ve probably never heard of! ⁣⁣
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𝘾𝙖𝙡𝙡𝙞𝙣𝙜 𝙄𝙩 𝘼 “𝘾𝙝𝙚𝙖𝙩 𝙈𝙚𝙖𝙡”⁣⁣
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This internal dialogue suggests that everything we eat is boring or bland. ⁣⁣
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This will eventually lead to resentment towards your so called meal plan. ⁣⁣
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As a consequence, whenever you are stressed, or when life gets in the way, bingeing and ditching the plan is inevitable. ⁣⁣
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Furthermore, this label will sub-consciously drive guilt when indulging in your meal. ⁣⁣
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𝙁𝙤𝙤𝙙 𝙄𝙨 𝙉𝙤𝙬 𝘼 “𝙍𝙚𝙬𝙖𝙧𝙙”⁣⁣
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In today’s Western Society, this Pavlovian Response to food being a reward is the root cause of disordered eating⁣⁣
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Now I am all for rewarding progress. ⁣⁣
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But not with food. ⁣⁣
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Why?⁣⁣
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What is going to happen when you get stressed out? ⁣⁣
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What is going to happen when you are stopping your calorie deficit?⁣⁣
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The moment you get back to "regular life", food is going to become a crutch because you have conditioned yourself to see it as a reward. ⁣⁣
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This is why so many people will relapse!⁣⁣
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𝙃𝙪𝙜𝙚 𝙋𝙤𝙧𝙩𝙞𝙤𝙣 𝙎𝙞𝙯𝙚𝙨⁣⁣
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One single meal where you binge eat on a Thursday where you eat an extra 600-700 calories can undo the total calorie deficit of 300-400 calories you accumulated from Monday to Wednesday. ⁣⁣
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Yes. One single meal can undo 3 days of hard work. ⁣⁣
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𝙀𝙭𝙚𝙧𝙘𝙞𝙨𝙞𝙣𝙜 𝙄𝙣𝙩𝙚𝙣𝙨𝙚𝙡𝙮 𝘼𝙛𝙩𝙚𝙧𝙬𝙖𝙧𝙙𝙨⁣⁣
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This is by far the most worrying one. ⁣⁣
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The course of action of exercising intensely after “treating yourself” is known as Exercise Bulimia⁣⁣
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If you have a “cheat meal” and your internal dialogue tells you to exercise chronically to burn it off, that is not healthy! And not a stimulus you should be reinforcing. ⁣⁣
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Eat it, enjoy it, move on! ⁣⁣
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𝙏𝙤𝙢𝙤𝙧𝙧𝙤𝙬: 𝙃𝙤𝙬 𝘼 𝘾𝙝𝙚𝙖𝙩 𝙈𝙚𝙖𝙡 𝘾𝙖𝙣 𝙀𝙣𝙝𝙖𝙣𝙘𝙚 𝙖𝙣𝙙 𝘼𝙘𝙘𝙚𝙡𝙚𝙧𝙖𝙩𝙚 𝙁𝙖𝙩 𝙇𝙤𝙨𝙨

02/06/2020

//Learning to play Golf taught me more on weight loss than 3 years of a Sports Science degree\\

Most people who start playing golf want to learn how to drive the damn ball as far as they can.

But let’s think about this.

The way to win at golf is to putt the ball into the hole.

So if you play golf and learn how to putt better, you’ll no doubt become a better golfer.

I had first hand experience in this and found that learning to putt was way easier (and less frustrating!) than learning to drive the ball as hard as I could.

So it was bemusing to me as to why people wanted to learn how to smack the ball as hard as they could when learning to putt accurately made you a better golfer.

The same principle goes for losing weight.

Why do most people just focus on the ‘calories in’ of the equation than ‘calories out?’

If, for one week, you focus in increasing the calories you burn on a daily basis and eat the same thing (no matter how ‘unhealthy’ they may be), you WILL lose weight.

And here is the thing.

Increasing ‘calories out’ is easier than stopping to reach for that chocolate bar because you’re only eating ice cubes and egg whites.

Drinking more water, sleeping more, exercising for just 15-30 minutes and being more active can accumulate to an extra 500 calories burnt each day.

At that rate, you’ll burn just shy of 0.5kg in a week.

Maximise the ‘calories out’ portion before you go doing harder things such as restricting portion sizes.

01/06/2020

Even if you think your ‘metabolism’ is slow or you’ve tried all the diets under the sun, take note of what this doctor had to say about medicine and you can easily apply it INSTANTLY and never try a restrictive diet ever again!

When I finally lost all my weight for good, I did it by eating whatever I want.

Now, when coaching clients, I advise them to do the same.

“But Lin, surely Pizza is "unhealthy"? If I eat a doughnut I will get fat? Beer is just empty calories and will get stored as fat right?”

Let me take you back to the 16th century.

His name is Paracelsus. He was a physician who is credited for the following sentence:

“The Dose Makes The Poison.”

Now in medicine, the application is quite clear.

Take 2 tablets of Paracetamol, you’ll be able to manage your headache. Take 10-12 tablets of paracetamol you’re going to have a headache that you may or may not wake up from.

This principle of how the quantity mattering is the key to building a diet that is sustainable, incorporating the foods you love whilst still burning fat at record speed.

You see, eating one large pizza a week will not make you fat.

Eating a pizza every day will make you fat.

Having two scoops of ice cream everyday after your dinner will not make you fat.

Having half a litre of ice cream everyday will make you fat.

You getting the gist of this?

The food itself isn’t unhealthy…the quantity makes it unhealthy.

The best diet is one you can be CONSISTENT in.

I don’t know about you but if I was presented a diet mainly of chicken, rice, broccoli and no carbs, I would struggle to stick with it.

What would you rather follow?

A 8 week diet of eating boiled chicken and broccoli, zero carbs and zero beer and lose 8kg?

Or a 8 week diet of eating sensible portions of the foods you loved and lose 8kg?

I know which one I would pick!

$///YOUR GOAL-SETTING IS SETTING YOU UP FOR FAILURE\\//INSTEAD, GET HIGH EVERYDAY AND GUARANTEE SUCCESS\\Setting yourself...$

31/05/2020

///YOUR GOAL-SETTING IS SETTING YOU UP FOR FAILURE\\
//INSTEAD, GET HIGH EVERYDAY AND GUARANTEE SUCCESS\\

Setting yourself a goal like “I will lose 3kg in one month” or “in three months, I want to see a six-pack” is a sure-fire way to guarantee failure.

Yes, that’’s right. Your goal setting is killing your motivation, your confidence and momentum.

It is why 99% of people fail to achieve long term results.

You see, these goals are called “Outcome Goals” and they are the biggest killers to results.

It is like starting a 100m dash with weights on your ankles.

When you become too focused on the end result, you programme yourself into a negative mindset.

Here let me explain:

Let’s say your goal is to lose 3kgs in a week (which, by the way, is 100% doable and easy).

Subconsciously, you are telling yourself “I won’t be happy unless I lose 3kgs in a week”

Follow me so far?

You are focused on what you don’t have rather than what is under your control.

If you have an obsession to weigh yourself daily or every other day, you are too focused on the results.

And if the weight hasn’t budged for some reason, you end up being depressed and unhappy.

Sounding familiar?

Here is the solution:

Focus on what is under your control.

Let me explain.

Rather than setting RESULTS GOAL. Set yourself a PROCESS GOAL.

For example instead of “I am going to lose 3kg by the end of the week,” set a goal of “I will go to the gym 3 times a week.” Or “I will walk 10,000 steps on Monday, Wednesday and Friday.”

These are extremely measurable, doable and completely under YOUR control as to whether or not you did it.

By completing a task, your body releases DOPAMINE which triggers a ‘feel good’ sensation.

It is the same chemical that is released when you take drugs such as ni****ne, co***ne, alcohol etc.

It encourages us to act, and to do MORE!

This is the secret to staying motivated.

Setting yourself PROCESS GOALS is the best way to guarantee your success and motivation as you transform your physique

CONCLUSION:

Focusing on PROCESS GOALS over RESULTS GOALS reduces frustrations maintains an extremely high level of motivation.

If you manage to complete a task, the release of dopamine will empower you to continue and want to complete another.

If you have jumped from diet to diet, training programme to training programme, you have likely focused on the RESULTS and not the PROCESS.

Follow the PROCESS. The RESULTS will come 100% of the time.

Lin Li

09/06/2020

08/06/2020

05/06/2020

03/06/2020

02/06/2020

01/06/2020

31/05/2020

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