Aaron Hopkins PT

Aaron Hopkins PT I help people drop fat, get stronger & feel good again. No fads. Just what actually works.
👉Online coaching enquiry form👉 https://forms.gle/UP9Q4d4CF8aYMHnr6

A calorie deficit works 100% of the time.If it didn’t work for you, you weren’t in one. That’s not me being harsh. That’...
19/06/2026

A calorie deficit works 100% of the time.

If it didn’t work for you, you weren’t in one.

That’s not me being harsh. That’s just how it works.

The problem is nobody actually shows you how to find your number. So here it is, no gatekeeping.

→ BMR = what you’d burn lying in bed all day. Survival fuel. Don’t live below it.

→ TDEE = your BMR times how much you actually move. Eat that and you stay the same.

→ Fat loss = knock 20% off your TDEE. Roughly a 500-cal daily deficit. About 1lb a week.

For a 40-year-old bloke at 85kg, that’s 1,780 → 2,450 → 1,960. Plug your own numbers in.

Now the bit most coaches skip: it’s a starting point, not gospel.

You’re a person, not a spreadsheet.

Some need to go lower.

Some can eat more and still lose.

Track it for 2–3 weeks, judge it on the scale, adjust.

That’s the whole job.

Worked out your number but it’s not moving? That’s the bit I sort for people.

Comment NUMBERS and I’ll point you in the right direction.

12/06/2026

If you’re just starting out, Focus on your calories first, then protein.

Let carbs and fats sort themselfs out.

Need help, drop me a message or comment
“fat loss” below!

Be honest, you’ve said at least three of these.I’m not having a go. I’ve said half of them myself.The problem isn’t that...
12/06/2026

Be honest, you’ve said at least three of these.

I’m not having a go. I’ve said half of them myself.

The problem isn’t that you don’t know what to do.

It’s that “I’ll do it myself” has had about six years to work and it hasn’t.

That’s not a willpower thing. That’s a no-plan, no-accountability thing.

If you’re done saying number 7 every January — DM me READY and let’s actually sort it.

You smash a 45-minute session and feel like you've earned the day.Then you sit still for the other 23 hours.Here's the t...
10/06/2026

You smash a 45-minute session and feel like you've earned the day.

Then you sit still for the other 23 hours.

Here's the thing nobody tells you. Your workout is about 5% of the calories you burn in a day. Five. The other 95% is happening whether you're in the gym or not.

→ BMR (~70%) — just being alive. Heart, lungs, brain.
→ NEAT (~15%) — daily movement. Steps, stairs, chores, fidgeting.
→ TEF (~10%) — digesting your food. Protein costs the most.
→ EAT (~5%) — your actual workouts.

Look at NEAT. It burns three times more than your training does. And it's the one almost nobody pays attention to.

This isn't me telling you the gym doesn't matter. It does. But you can't out-train a day spent completely still.

If you're stuck and you only fix one thing — get your steps up. Every day. On top of your sessions, not instead of them.

Win the 95% and the rest takes care of itself.

🧵 Swipe for the full breakdown ↓

08/06/2026

I’m just waiting to see if they show!

05/06/2026

Even the BBC are telling you to lift now.

You don’t need to live in the gym to train for a longer, stronger life.

New 30-year study. Nearly 150,000 people.

Simpler than any fitness advice you’ll ever read:
→ 13% lower risk of dying early from any cause
→ 19% lower risk from heart disease and stroke
→ 90 mins to 2 hours a week is the sweet spot
→ Going past 2 hours added nothing
→ Best results came from strength PLUS a bit of cardio

Read that again.

Two proper sessions a week.

Kept up over time.

That’s the bit that moves the dial.

Not perfect.

Not punishing.

Just consistent.

That’s exactly how I coach my online clients, smart, structured strength built around your real life.

Your schedule, your kit, wherever you train. I build the plan, you do the work, I keep you on track.

8 sessions a month of accountability beats 8 hours a week of guesswork.

Want me to build yours? DM me READY.

03/06/2026

You started running to lose weight.

The scale’s barely moved.

And you still reckon more cardio’s the answer?

Here’s what nobody flogging you a treadmill plan will admit:

Cardio burns calories while you’re doing it. Then it stops.
Muscle burns all day — at your desk, asleep, on the sofa.

So every month you spend grinding cardio and dodging the weights, you’re losing the one thing that would actually change your shape.

You don’t need to be smaller. You need to be stronger.

• Strength keeps the muscle that keeps your metabolism up
• More muscle = you eat more and stay lean
• Cardio’s the side dish. I run ultras and I still lift 3x a week
• You don’t need 6 days. You need 3 sessions that count

Not for you if you want a magic fix.

For you if you’re done with them.

👉 Comment STRONG and I’ll send you my 1-week training blueprint — 3 sessions, the exact lifts to start with.

02/06/2026

Add a zero protein hack.

28/05/2026

You can lose two stone and still end up softer, weaker and more ‘skinny-fat’ than when you started.

Happens constantly. Especially now half the country’s on the jabs.

Losing weight and losing fat aren’t the same thing. If you don’t protect your muscle on the way down, your body burns it for fuel right alongside the fat.

The result? A smaller version of the same shape. Still no tone. Strength gone. And a metabolism that’s now slower than when you started.

None of this is your fault. It’s the advice.

Here’s what the research actually says:

→ Protein is your biggest muscle-saving lever. Aim for around 1.6g per kg.
→ Lift heavy while you diet. That’s the signal that tells your body to keep the muscle.
→ Don’t crash it. The faster you lose, the more of what you lose is muscle.
→ Cardio doesn’t kill your gains. And no, ladies, lifting won’t make you bulky.
→ Spread your protein across the day, not one giant hit at dinner.

I’ve watched too many people grind through months of dieting, hit their goal weight, and hate what they see in the mirror. Because nobody told them the muscle was the whole point.

Fat loss without muscle loss isn’t a diet problem. It’s a training-and-protein problem.

Eat enough. Lift heavy. Don’t rush it.

Want this built for you properly, not guessed at? DM me READY.

Address

Pinewood Centre, Old Wokingham Rd
Wokingham
RG40 3AQ

Telephone

+447917272999

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