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Dylanptevans, London, London (2026)

21/03/2022

This picture is the exact expression that I would imagine I pull at myself if I was to ask myself the question of -

“how often have you been positing on social media lately?”

The answer is none! The consistency fell off because I was in between jobs as some of you may know and the past couple weeks I was working 2 jobs and trying to run my online coaching business and just didn’t really have much time for content.

But now I am fully transitioned and should be back to normal this week/next!

Sincerest apologies to all my fans :)

07/03/2022

Discipline is the key to success

Let me tell you why…

Discipline leads to habits

Habits lead to consistency

Consistency leads to growth

Growth = success

Discipline is getting up and going to work everyday and despite being tired and groggy after your shift, still taking your ass to the gym to put in the work.

Discipline is knowing your out for a meal where calories may not be within your diet, so you switch to a 0 calorie option drink instead of a milkshake/cocktail or the side salad instead of loaded fries allowing you to enjoy your main without restriction.

Discipline is setting your priories straight so that you can achieve your goals.

Without discipline, results are always minimal because results match the effort put in.

Would you like tips on how to become disciplined in not only the fitness aspect of your life but making it a personality trait to use in every aspect of your life?

Shoot me a DM with the word “DISCIPLINE” and let me help you with some tips to take control of your life👏🏼

02/03/2022

When you’re trying to subtly make sure the piece of kit you want next stays free…👀

23/02/2022

INTENSITY

The thing most people lack in their workouts.

See example above of what training with intensity looks like…

Are you a regular gym goer who has seen great progress in their first few months training?

But then felt it slow up and almost hit a point where you can’t keep progressing?

You are training the same but no change is happening?

This could be down to a few things but, it is likely because somewhere down the line, your intensity has dropped off.

Intensity is less important when first starting out, because working out is a big jump from not working out and it will impact change in your body accordingly.

However,

As you become a more frequent gym goer, intensity becomes very important when it comes to progression.

Here’s 3 ways you can do this:

1 - Increase the weight
Progressive overload is your bread and butter when it comes to strength and muscle growth.
(DM me if you want to know more about progressive overload)

2 - Reduce rest
Shortening periods of rest allowing less time for your muscles to recover.
Or in some cases adding in supersets where there is no rest at all between 2 exercises.

3 - Tempo
Increasing your TUT (time under tension) adding a longer eccentric part of the movement putting the muscles under more stress for longer periods of time.

Try adding 1 of these methods into your routine and slowly work you way up to incorporating all of them every now and then to suit your goals and your program.

Before you know it you’ll be progressing like it was month 3 or 4 again in no time!

If you want help with how to structure your diet/workouts to compliment your goals or have any questions about the post, then shoot me a message.

Use the word “GOALS” and we can talk about what YOU need to achieve them!

📸Photography - .x

21/02/2022

MONDAY MOTIVATION

You decide what kind of day today is gonna be.

Is today gonna be day one, or are you still thinking of starting one day?

There is no right time to start

Not on the 1st next month.

Not on Monday.

There’s no better day to start than today.

Stop waiting for the perfect moment to start.

You are what makes the moment right, it’s all in your mentality.

Rather than putting your energy into producing excuses, start using that energy to produce results👏🏼

DM me “READY” to show your interest in joining my team and making today the day you finally make a difference👊🏼

15/02/2022

❌STOP FOCUSING ON CALORIES BURNT❌

Do you use your smartwatch or Fitbit to track how many calories you burn?

But are you still not able to lose weight and wondering why?

Then this post is for you👇🏼

The number you get shown on your devices, be it a smart watch, fit bit, or even a cardio piece of equipment are all estimates.

A lot of the time they are inaccurate.

Which leads to people over estimating how much they should consume to burn fat and why they tend to not see a difference when dieting.

Don’t get me wrong it’s great to get a ballpark figure but to take it quite literally into your individual activity is where a lot of people go wrong.

Everyone burns a different amount of calories depending on their body composition, intensity & duration.

For example -

Whilst you may have ran for 30mins (the same duration as someone else) you have two different body compositions, so therefore your energy output is not going to be the same.

This is also the case with intensity.

Whilst your duration may of been the same as another person, they may of ran an average of 20s faster per mile.

So not only are your devices inaccurate but comparison to people around you isn’t the best route either.

Focus on yourself as an individual and don’t rely on outside information for how you and your body performs.

By all means still use your fitbits and smart watches to get an idea, I’m definitely not saying don’t use them.

But don’t take it quite literally to the point where you think
“Oh I burned 300 cals on my run today that means I can have an extra couple slices of pizza with dinner”

Because you may have actually only burned 180cals and those extra slices will stop you from being in a deficit.

Just something to think about if you are using devices to track calories burnt but the scales aren’t moving.

11/02/2022

When your PT tells you 1 more set…

09/02/2022

TRANSFORMATION TIME

This was a very short and quick transformation.
_ was working hard with me before on growing her glutes and dropping body fat

The time difference in these pics was around 7 weeks

And for that time frame, the increase in glutes was amazing

We also managed to drop a couple of kilos in fat too.

However after having surgery Abi took some well deserved time off and is now back at it looking to smash these goals out the park!

The main reason Abi does well is because she’s so consistent and isn’t looking for a quick fix.

She stays dedicated and shows up every week and her results show that.

Consistency is key.

Abi’s consistency and my programming and guidance, the sky is the limit for her

Want results?

Need help finding the right program?

Shoot me a DM with the word “RESULTS” and I can personalise a plan for you to help you achieve the results you want!

08/02/2022

❌STOP DOING CARDIO FIRST❌

Unless your goal is to improve your stamina and cardiovascular system

Then you should do your cardio after your weight training, not before.

If you use up your glycogen stores in your muscles for cardio first, you’re less likely to maintain your best level of strength

This makes it harder for you to stimulate your muscles which then makes it very hard for growth to occur.

in simple terms…

IT’S KILLING YOUR GAINS! :(

Don’t get this confused with doing a 5-10min active warm up before your sessions
(Usually 3-5min cardio and 5min mobility) - my usual routine
Because that is ideal.

However going for a 20 min run to then try and bang some weights isn’t going to be as effective

Whereas if you did your weight training first, whilst you have most of your energy

You can put more into your weight training.

You’ll also be burning calories whilst doing that (probably more than usual if you haven’t had a cardio block beforehand)

Which will in turn be properly using fuel from your body, and then the likelihood is when you get to the cardio block at the END of your session

You’ll be more likely to use your fat stores for energy

Which will promote fat loss too!

So not only will you have more strength for your weights sessions, but you’ll probably be more effective at burning fat too

Give it a try

Switch the sequence up and see what difference it can create after just a week or 2.

Want more tips on how you should plan your workouts?

Dm with the word “TIPS” and I can help you maximise efficiency in your routine

📸Photography: .x

Still waiting on my sponsor

07/02/2022

Calorie deficit is not lowering calories.

Calorie deficit is Energy in - energy out = negative

I get it, people think logically and decide to lower “energy in”

But this affects your “energy out” also.

“Energy out” isn’t just calories burned when exercising

It’s all calories you burn daily just being alive.

So when you reduce your “energy in” you’re also reducing the amount of nutrients your body is getting

Your “energy out” decreases even if you are putting in the same amount of work

You may be reducing your “energy in” so much that the decrease in your energy out creates a surplus

(Calorie surplus is Energy in - energy out = positive)

If you’re experiencing plateau and you keep reducing your “energy in” and wondering why the weights not dropping

That’s why.

I take on a lot of clients that eat around 500-800 calories a day and wonder why they’re putting on weight instead of losing it.

Lesser isn’t always better.

It gets to a point where you are starving your body of the energy and nutrients it needs to function properly.

Stop starving yourself trying to speed up the process because you’re actually doing more harm than good

Did you know you that you don’t have to keep reducing calories?

Drop me a DM with the word “CALORIES” and I can help you nail your nutrition for YOU specifically.

03/02/2022

OVERWHELM

Do you ever feel paralysed by how far you have to go?

Does your end goal seem so out of reach?

Good.

It’s good to aim high.

But take the focus away from the big picture

And just focus on the next step.

Big goals are exciting but can also be overwhelming.

Let the big goal set the direction but focus your efforts on what the next step is.

The next action towards losing 3Olbs is making yourself a high protein dinner.

The next step to running a marathon is going for your first 1 mile jog.

The next step to growing your business is getting your next customer.

This forces you to practice action over intent and that is what gets results!

Having a plan and chipping away at it.

Consistently pushing toward your goal step by step.

Want help creating a step by step guide to reaching your goal?

Let me help you!

I want to give YOU a personalised FREE step by step plan on what you need to do to reach your goal

DM the word “PLAN” and I can send it over to you!

📸Photography: .x

where’s my sponsorship deal?

01/02/2022

4 ways to reduce calories without tracking

1. REDUCE LIQUID CALORIES

Try drinking water (0 calories) or if you’re craving something sugary go for diet or Coke Zero.
You’d be amazed how much calories go up if you include drinks.

2. EAT SLOWER

Instead of wolfing down your food, give your stomach time to digest and let your brain process what you’ve eaten.

3. MEAL PREP

Cooking your own meals takes away the risk of any hidden calories in food you might not know when eating out or ordering takeaways.

4. SWAP SAUCES FOR SPICES/SEASONING

Instead of preparing a meal with dry meat and plain rice and then coating it in sauce.
Season your meat and rice when cooking it and add some spices before eating it.
It will give more flavour meaning you won’t be as reliant on sauces.
(and is less calorific than sauces, especially the amount you will probably use)

Try these out if you don’t already

Drop in the comments below if you have any other methods to dropping your calories👇🏼

Dylanptevans

21/03/2022

07/03/2022

02/03/2022

23/02/2022

21/02/2022

15/02/2022

11/02/2022

09/02/2022

08/02/2022

07/02/2022

03/02/2022

01/02/2022

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