David Cogley Physique Coach

David Cogley Physique Coach đź–Ą I get busy professionals into incredible shape in the fastest time possible.

02/03/2026

How many steps do you actually need each day?

A large 2021 study followed around 47,000 adults and looked at how daily step count relates to risk of early death.

Here’s what they found:
➖ The more people moved, the lower their risk�➖ For adults under 60, benefits levelled off around 8,000–10,000 steps per day�➖ For adults over 60, benefits levelled off around 6,000–8,000 steps per day�

This doesn’t mean steps guarantee anything — it was an observational study. But it does show that moving from very low activity to moderate daily movement is linked to meaningful health benefits.

You don’t need extreme cardio.
�You need consistent movement.

Like & save đź’ľ this as a reminder to move more this week.

30 weeks 🏆✅ 22% body fat lost.✅ 17kg weight loss.✅ Successfully navigated becoming a dad, AND achieved a promotion in wo...
18/02/2026

30 weeks 🏆

âś… 22% body fat lost.
âś… 17kg weight loss.
âś… Successfully navigated becoming a dad, AND achieved a promotion in work while travelling three days a week, working long days.

IBS was one of the biggest hurdles we had to navigate. Rather than forcing aggressive dieting, we focused on improving gut health first—identifying trigger foods, regulating meal timing, and reducing digestive stress. As symptoms settled, adherence improved, inflammation dropped, and his body finally responded the way it should. The result wasn’t just sustainable fat loss, but better digestion, energy, and confidence day to day.

Click the link in my bio if you want to start your journey today.

17/02/2026

How long should you rest between sets?

Watch this and save. đź’ľ

If I wanted to get leaner and healthier, I wouldn’t start by cutting calories, adding more workouts, or chasing motivati...
06/02/2026

If I wanted to get leaner and healthier, I wouldn’t start by cutting calories, adding more workouts, or chasing motivation.

I’d start by getting clarity.

Most people skip this part and wonder why progress stalls a few weeks in.

1. Blood work – before guesswork.
Before pushing fat loss, I’d want to know whether I’m actually healthy.

Hormones, blood glucose markers, lipid markers, micronutrient deficiencies – if these are off, fat loss becomes harder, recovery suffers, and energy dips no matter how “good” the plan looks on paper. Training harder doesn’t always fix underlying physiology.

2. Body composition – not just scale weight.
The scale can be useful, but on its own it doesn’t tell you what’s actually changing.

I’d want to know:
âž– fat mass
âž– lean mass
âž– whether weight changes are coming from the right place

You can be losing weight and moving backwards, or staying the same weight and improving health and body composition dramatically. If you don’t measure it, you’re guessing.

3. Track current intake – before changing it.
Before cutting food, I’d track intake for a few days to see what I’m actually eating. Most people underestimate calories, overestimate protein, and forget weekend intake, which means the changes they make are often based on inaccurate information rather than reality.

Accuracy comes before restriction and data should always come before decisions.

Get clarity first, then make changes. That’s how results actually stick – and why random intensity rarely works long term.

đź’ľ Save this if you found it useful.

When dieting, protein helps decide what weight you lose. 📉A 2021 study examined people in a calorie deficit who were res...
05/02/2026

When dieting, protein helps decide what weight you lose. 📉

A 2021 study examined people in a calorie deficit who were resistance training and compared higher vs lower protein intakes.

Those consuming higher protein (~1.6 g/kg bodyweight):
➖ Preserved more lean mass during weight loss
➖ Lost body weight with less muscle loss

Those consuming lower protein (~0.8 g/kg) also lost weight, but a greater portion came from lean tissue.

What this means in simple terms:
➖ Calories drive weight loss
➖ Protein helps protect muscle while dieting
➖ Resistance training + adequate protein is key

Points to consider:
➖ The study measured short-term dieting phases
➖ Results may vary with training status and total energy intake
➖ Protein supports muscle retention, but does not override poor training or recovery

If fat loss is the goal, eating enough protein ensures you are losing fat and not muscle.

Like & save if this helped.

Online coaching isn’t the problem.How it’s usually delivered is.Most “online coaching” is PDFs, generic plans, and minim...
03/02/2026

Online coaching isn’t the problem.

How it’s usually delivered is.

Most “online coaching” is PDFs, generic plans, and minimal contact — built to scale, not to get results.

That’s not how I work.

I coach remotely, but the standards are the same as in-person performance coaching:
âž– Structured training built around you
âž– Nutrition guidance based on evidence, not trends
âž– Weekly check-ins and adjustments
➖ Direct access to me — not a support inbox

This approach is shaped by more than a Level 3 qualification.

I hold a BSc in Strength & Conditioning and an MSc by Research in Exercise Physiology, both awarded on academic scholarships.

My research on optimal warm-up protocols has been peer-reviewed and published in Sports Biomechanics.

I’ve lectured university students in Exercise Physiology and Biomechanics and mentored 320+ personal trainers.

More importantly, it works.

Client transformations I’ve coached have been published internationally — including Men’s Health, Brainz Magazine, Manchester Evening News, and more.

I work with people who:
âž– Value precision over trends
âž– Want long-term structure, not quick wins

Online coaching — done properly.

DM “ONLINE” to start a conversation or click the link in my bio and fill out an application form.





12 weeks 🏆✅ 10% body fat lost.✅ 9kg weight loss.✅ One month business trip in the middle.No excuses made. Click the link ...
29/01/2026

12 weeks 🏆

âś… 10% body fat lost.
âś… 9kg weight loss.
âś… One month business trip in the middle.

No excuses made.

Click the link in my bio if you want to start your journey today.

28/01/2026

How much cardio should you do?

Watch this and save for when you’re ready to stop guessing and start training smart for fat loss. 💾

27/01/2026

This wasn’t about motivation.

It was about structure.

Luke was working rotating shifts as an A&E doctor — mornings, nights, weekends — and like a lot of busy professionals, his own health had slowly slipped down the priority list.

The weight gain started to affect more than just his physique.

It impacted his confidence and mental wellbeing.

What changed wasn’t his work schedule.
It was the system around his training.

With the right plan, realistic expectations, and consistency over time, Luke rebuilt his strength, confidence, and sense of control over his health.

“I’m much stronger, happier in myself and far more confident.”

Progress doesn’t come from doing more.
It comes from doing the right things consistently, even when life is busy.

One coached training session per week can be enough to drive real progress — if the rest of the week is structured.Hybri...
26/01/2026

One coached training session per week can be enough to drive real progress — if the rest of the week is structured.

Hybrid coaching isn’t “training once per week”.
It’s a weekly system built around:

âś… 1 in-person coaching session to refine ex*****on and progress key lifts
✅ 3–5 training sessions per week in total, following a personalised plan independently
âś… weekly check-ins to keep training, nutrition, recovery and accountability aligned

The in-person session becomes the anchor.
The structure across the full week is what produces consistent results.

If you’re a busy professional and this approach fits your schedule, message me HYBRID and I’ll send the full breakdown.

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