Kingfitness_uk

Kingfitness_uk Fitness info

11/06/2026

Kris had 3 goals this block:

✅ Bodyweight below 80kg
✅ 140kg squat for 3 reps
✅ 15 bodyweight pull-ups

He hit all three.

The best part? He didn’t just lose weight. He got stronger while doing it.

Back squat: 120kg x3 → 140kg x3
Weighted dips: 25kg x8 → 40kg x6
Neutral pull-ups: 10kg x8 → 20kg x7

This is why we track more than just scale weight. We track PROGRESS week by week!

If your “fat loss phase” means your strength falls, & your eating like a rabbit, the plan probably needs work.

Message me PROGRESS if you want to start seeing some.

10/06/2026

If you’re trying to lose fat without losing muscle, sleep matters.

In a 2010 controlled study, people dieting on restricted sleep lost 55% less fat and 60% more lean mass compared to when they slept longer.

That is the part people miss.

The scale can still go down But most people don’t just want to weigh less. They want to look leaner, Build muscle, train hard and actually feel good while dieting.
Poor sleep makes all of that hard.
It can increase hunger, reduce recovery, lower training output, and make the same calorie deficit feel harder to stick to.

So no, sleep doesn’t replace calories.
But if you’re in a deficit, training hard, eating high protein, and still neglecting sleep…
You’re making fat loss harder than it needs to be.

Sleep properly.
Train hard.
Eat right.
That’s how you lose fat and keep the muscle.

Want help setting up your training, nutrition and recovery properly? Hit the link in my bio.

02/06/2026

Recent research on muscle growth makes things pretty simple.

1. Train close to failure

There’s been a lot of talk around how you don’t need to train close to failure to build muscle, and that doing so is dangerous.

That’s bs 💩

You don’t need to destroy yourself on every set, but when paired with the right exercises and good technique, getting close to failure is one of the biggest drivers of muscle growth.

For beginners, machines can be a great way to do this safely.

For hypertrophy, most of your hard working sets should sit around 0–3 reps in reserve.

So if you finish a set and your not out of breath & your muscles aren’t fired up, chances are you didn’t go hard enough.

2. Volume matters, but more isn’t always better

Volume is important for muscle growth.

But just adding more sets isn’t the answer if those sets are poor quality, or you can’t recover from them.

More volume only works when it’s:

Hard enough & Recoverable

A few genuinely hard, well-executed sets will often beat loads of 💩 volume.

3. Load muscles in the stretch

This is one of the big ones.

For muscle growth, don’t just chase the squeeze.

The stretched part of the rep is key.

Think:

Deep split squats over shallow lunges.
Incline curls over standing curls.
Deep controlled presses over half-reps.

The goal isn’t just to move weight from A to B.

It’s to challenge the muscle where it’s under high tension, while keeping the movement safe and controlled.

Simple takeaway:

Train hard.
Do as much quality volume as you can recover from.
Control the stretched position.

If you feel like your program isn’t getting you to where you want to be hit the link in my bio and I’ll give your training a free audit👊🏼

Address

Llanrwst
LL26 0

Website

Alerts

Be the first to know and let us send you an email when Kingfitness_uk posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Share

Category