05/02/2022
👏 Well done Jake - around 25lbs lost, a lot of strength gained and an entire new look (around 16wks). Let’s chat about how we did it.
-
🏋🏻Training: Predominantly online coaching based with a 1-1 session once or twice a month. We focused on getting stronger across a range of main movements that I considered staples for Jake. These would be under constant review and some rotated over the time-frame to maintain enjoyment, progression and some degree of novelty. We have gone from never Hack Squatting to 3 plates a side, from feeling uncomfortable benching 50/60 to incline pressing 80kg - you get the idea. All whilst losing a lot of weight.
-
🥗 Nutrition: Jake’s macros and calories are monitored and all I ask is that 80% of the time he’s pretty bang on with them. We manage social occasions as best we can by manipulating the week/day prior, we speak through meal timings and food decisions and so on to make the process as easy as possible and not feel like a “diet”. No foods have been off limits, but changes have obviously been made based around long-term, sustainable habits.
-
💭 Honestly. Jake hasn’t been consistent 100% of the time - he won’t mind me saying this. And this is what I am always trying to drill in to people; being 70-80% “on it” 100% of the time is going to produce far more results than being the all-or-nothing, stop and start type of person. We’ve had certain weeks where the gym hasn’t happened much, and some days where the calories have been way off (unknown lol)
✔️But if we zoom out and look at the overall time frame, then I can say that the MAJORITY of the time, training sessions were hit with intent and overload, nutrition was monitored to at least some degree of calories & protein (priority) - and good habits were built. If you put your effort and consistency into the things that really matter, and you show up and do what needs to be done (most of the time) - then this whole thing really isn’t that difficult and it’s actually quite rewarding.
-
DM me for coaching enquires
