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

03/09/2026

Your programme says 8–10 reps.

You hit 10 easy.

Most people just... do 10 again next week.

That’s not progress. That’s maintenance with extra steps.

8–10 isn’t a target. It’s a range with an instruction hidden inside it: hit 10, go up.

Nobody tells you that bit.

DM me READY. I’ll show you how to actually read a programme.

27/08/2026

There’s a day coming when someone takes the bag off you and says “I’ve got it.”

You won’t see it coming. That’s what makes it worse.

And that day isn’t decided at 70. It’s being decided now, in the decade you’re ignoring.

Your legs didn’t get old. They got ignored.

Two things happen to a leg that stops working hard. The muscle shrinks. And fat grows inside it. Not around it. In it. Marbling, like a steak.

They scanned 141 sedentary over-50s. Almost 15% fat inside the muscle on average. Nearly half the women were already under the clinical line for muscle mass.

That’s not cosmetic. Low muscle mass means three to four times more likely to report a disability. Balance problems. Something to lean on.

Then they scanned 40 people aged 40 to 81 who trained four times a week.

No muscle loss. No fat inside the muscle. The 80 year olds weren’t weaker than the 60 year olds.

Same decades. Different legs.

And no, you haven’t missed it.

Six months of lifting put around 50% on older men’s leg strength.

Didn’t matter how old they were. Didn’t matter where they started.

This was never about abs.

It’s getting off the floor without putting a hand down.

It’s kids on your shoulders.

It’s walking down a wet hill without thinking about it.

It’s still being the one who carries the bag.
For another thirty years.

27/08/2026

I was only trying to help!

18/08/2026

Diet coke better than water??

That aspartame was worse than sugar. That you’d be better off on water.

Here’s what the research actually did.

Three hundred people. Twelve weeks. Same food plan, same coaching. Half on water only. Half kept their diet drinks.

The water group lost less. 4kg against 6kg.

Read that again. The people drinking Diet Coke lost more weight than the people drinking water. And they were less hungry. (Peters, Obesity journal, 2014. Repeated in a 493-person UK trial in 2023 with the same result.)

Not because there’s something clever in the can.

Because they weren’t miserable.

They got their sweet fizzy thing. They didn’t feel robbed. They stuck to the plan.

The water group sat there feeling punished. And people who feel punished quit.

The best diet is the one you don’t abandon in week three.

Now the aspartame question, because someone always asks.
The safe daily limit is 40mg per kg of bodyweight. For most adults that’s four to six litres of Diet Coke. Every day. For life.

You’d drown before you got there.

But your two diet drinks a day? Never the problem.

You’ve been handed a hundred tiny rules that don’t matter, and follow someopne who tells you to cut everything you enjoy out your life.

Lift heavy 2 to 3 times a week. Eat enough protein. That’s the bit that moves it.

If you want help DM me READY and I’ll tell you straight whether I can help. That’s it.

17/08/2026

bet me to jump 135cm. And I smashed my head 🤣 here’s how it went!

14/08/2026

If you missed the eclipse. I got you!

14/08/2026

Things you can say in the gym and the bedroom!

Give me your best below!!

13/08/2026

All a man needs!

13/08/2026

Three days of juice to “flush out the toxins.” Here’s the problem: there are no toxins to flush.

YOUR BODY DOES THE DETOXING ITSELF.

It’s got a liver. It’s got two kidneys. That whole system runs 24/7, for free.

Your kidneys filter around 200 litres of blood a day — right now, while you read this. There is no green juice anywhere in that diagram.

What the science actually says:
→ A 2015 review of detox diets found no evidence they clear a single toxin, or keep weight off.
→ A 2024 study put people on 3 days of juice — gut and mouth bacteria shifted the inflammatory way. It’s sugar with the fibre stripped out.
→ The only thing that made people healthier in that study? The days they ate real food. Not the juice.
That “3lbs down” on day three is water. It’s back the second you eat a proper dinner.

Want to feel better in three days? Eat normally. Whole fruit, veg, protein, fibre — the stuff they spin out and bin. Fancy a juice? Have one. With your lunch, not instead of it.

Worst wellness BS you’ve seen this week?
Drop it in the comments. Best one gets next Friday’s episode. 👇



Studies -
- 2015 review = Klein & Kiat, J Hum Nutr Diet (PubMed 25522674).
- 2024 study = Nutrients, Northwestern, n=14 (PMC11820471).
- Liver phase I/II detox = Drug Metabolism, StatPearls / NIH Bookshelf (NBK442023).
- Kidneys ~200 L/day = Physiology, Renal, StatPearls / NIH Bookshelf (NBK538339).
- Cost ~£120/3 days. “Your mate” is a fictional composite. Punch at category + claim, never a named brand/person.

12/08/2026

If you’re calculating your calories and not losing weight here’s 3 reasons it probably is - 1 - calories are too high. 2 - not tracking properly! 3 - not being consistent!

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RG40 3AQ

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