Thelakescoach- Health & Fitness Coach

Thelakescoach- Health & Fitness Coach Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Thelakescoach- Health & Fitness Coach, Personal trainer, Unit 4 Street Nicholas Gate Retail Park, Carlisle.

Personal Trainer with over 12 years client experience, achieving consistent results for a wide variety of clients - Offering Online PT/ 1-1 PT / Group PT / Weight loss Courses & Mentorship for Accredited Fitness Qualifications

🚨Most people think losing muscle is just a normal part of getting older💫 It isn't...... In fact, adults can l...
19/06/2026

🚨Most people think losing muscle is just a normal part of getting older💫

It isn't......

In fact, adults can lose 3–8% of their muscle mass per decade after age 30, with the rate of decline accelerating later in life.

The problem isn't just looking less muscular.

Muscle loss affects:
• Strength
• Mobility
• Balance
• Independence
• Quality of life

The good news?

Research consistently shows that resistance training is the most effective strategy for slowing, preventing, and even reversing age-related muscle loss.

In this carousel you'll learn:

✓ When muscle loss begins
✓ Why sarcopenia happens
✓ How strength training protects muscle
✓ The optimal training approach
✓ Protein recommendations for healthy aging
✓ How to maintain strength and independence for life

The earlier you start, the greater the return.

Your future self is being built by the choices you make today.

Save this post for later and share it with someone who wants to stay strong for life 🤙


16/06/2026

🚨CHALLENGE UPDATE💫

DAY 15/90

The last 8 days have been a total right-off for me in terms of training and nutrition as i've been unwell.

Feeling better today so i'm going to push on and catch up.

Next check in measurements will be week 4

🚨How Much Muscle Can You REALISTICALLY Build in 90 Days?💫 One of the biggest mistakes men make when trying to bui...
13/06/2026

🚨How Much Muscle Can You REALISTICALLY Build in 90 Days?💫

One of the biggest mistakes men make when trying to build muscle is expecting it to happen too quickly.

Muscle growth is a relatively slow process.

And that's exactly why many people end up gaining far more fat than muscle.

The goal of a lean growth phase isn't:

"Gain as much weight as possible."

The goal is:

✔ Build muscle
✔ Stay relatively lean
✔ Improve performance
✔ Create a better physique

Over the next 90 days, I'll be documenting exactly how I'm approaching that process.

Let's see what happens.

(IMPORTANT: There's a lot of individual variation for rates of muscle growth. As well as different conditions not listed here, where muscle growth can happen quickly e.g. advanced lifters taking a break of weeks/months, then returning to lifting etc)

www.thelakescoach.com

12/06/2026

🚨TRAINING MISTAKES SLOWING MUSCLE GROWTH: P2💫

Training hard but not seeing the muscle growth you expected?

It’s usually not because you’re “not built for it."

It’s often because your training lacks the key things that actually drive hypertrophy:

❌ Changing exercises too often
❌ Not training close enough to failure
❌ Lifting heavier with worse technique
❌ No clear progressive overload
❌ Too much volume without recovery
❌ Too little quality volume
❌ Cardio interfering with performance
❌ Poor exercise selection

Muscle growth comes from repeated, high-quality tension — not random workouts, ego lifting, or constantly chasing new exercises.

Master the basics. Track your progress. Train with intent.

That’s where real physique change happens.

10/06/2026

🚨TRAINING MISTAKES SLOWING MUSCLE GROWTH (PART 1)💫

Have you been training for months, yet havent gained additional muscle?

Heres the first part in my two part series outlining some training mistakes you may be making which could be stalling muscle growth.

Contact me TODAY if you someone serious about getting RESULTS 🤟

www.thelakescoach.com

09/06/2026

🚨Why I'm not doing a traditional bulk💫

I've just started a new 90 day lean growth training phase.

Listen to why i'm not going from my 90 day fat loss phase into a "traditional bulk" phase

www.thelakescoach.com

🚨Average Rates of Muscle Hypertrophy in Natural Female Lifters🔥 Research-informed estimates of muscle hypertrophy...
06/06/2026

🚨Average Rates of Muscle Hypertrophy in Natural Female Lifters🔥

Research-informed estimates of muscle hypertrophy rates under optimal training, nutrition and recovery conditions.

Beginner (0–2 years)
2-6 kg/year

Intermediate (2–5 years)
1-3 kg/year

Advanced (5+ years)
0.25-1.5 kg/year

The KEY is knowing the OPTIMAL training, nutrition and recovery conditions to support muscle hypertrophy on an individual by individual basis.

These are practical estimates derived from hypertrophy research and coaching observations. Individual results vary considerably.

www.thelakescoach.com

06/06/2026

🚨DAY 4/90 TRAINING CLIP💫

Here's clips from my full body session from day 4 of my new 90 day LEAN GROWTH PHASE.

www.thelakescoach.com

🚨Average Rates of Muscle Hypertrophy in Natural Lifters🔥 Research-informed estimates of muscle hypertroph...
05/06/2026

🚨Average Rates of Muscle Hypertrophy in Natural Lifters🔥

Research-informed estimates of muscle hypertrophy rates under optimal training, nutrition and recovery conditions.

Beginner (0–2 years)
6–12 kg/year

Intermediate (2–5 years)
2–6 kg/year

Advanced (5+ years)
0.5–3 kg/year

The KEY is knowing the optimal training, nutrition and recovery conditions to support muscle hypertrophy on an individual by individual basis.

These are practical estimates derived from hypertrophy research and coaching observations. Individual results vary considerably.

www.thelakescoach.com

Address

Unit 4 Street Nicholas Gate Retail Park
Carlisle
CA12EA

Telephone

+447894057874

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