Tim Flack

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Here’s the “SECRET” to getting lean AF ➡️Follow 👉🏼 for more
18/06/2023

Here’s the “SECRET” to getting lean AF ➡️

Follow 👉🏼 for more

Common mistakes people make when trying to lose body fat:⁣⁣🔹 Deficit too big ⁣making it unsustainable & more likely to f...
24/10/2021

Common mistakes people make when trying to lose body fat:⁣
⁣
🔹 Deficit too big ⁣making it unsustainable & more likely to fall off plan
🔹 Lifting light weights for loads of reps
🔹 Adding in loads of cardio ⁣
🔹 Not actually in a deficit⁣
🔹 Completely cutting out carbs/ sugar & foods that you love ⁣
🔹 Not prioritising sleep ⁣
🔹 Not actually in a deficit (did I say that already?) ⁣
⁣
Do you need help with how to effectively lose body fat & keep it off? Send me a DM & I’m happy to help! 📲

8 weeks progress 👊⁣⁣ got in touch after losing motivation, needing accountability & wanting to get leaner.⁣⁣Although th...
21/10/2021

8 weeks progress 👊⁣
⁣
got in touch after losing motivation, needing accountability & wanting to get leaner.⁣
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Although there have been distractions along the way, he stuck to his training & got it done ✅ ⁣
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As a result, he dropped 7kg overall & managed to look like this in just 8 weeks 🤯⁣
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Didn’t manage to face the same way for the side photo though… 🤣⁣
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He’s also fitter & absolutely bossing football at the moment ⚽️ ⁣
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There’s more to come & I can’t wait to see what we can do for next summer 🔥 ⁣
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Would you like results like this? Send me a message & I’ll talk you through how I can help 📲⁣

Please stop doing endless hours of cardio if fat loss is your goal! If this is something you struggle with, send me a me...
20/10/2021

Please stop doing endless hours of cardio if fat loss is your goal!

If this is something you struggle with, send me a message & I’m happy to help!

It’s still true!!I still hear this a lot even though I think people’s mentality about lifting weights is shifting...⁣⁣Th...
18/10/2021

It’s still true!!

I still hear this a lot even though I think people’s mentality about lifting weights is shifting...⁣
⁣
There are many reasons (scientific clever ones 🤓) as to why you won’t just all of a sudden after lifting a dumbbell once become massive and bulky over night ⁣
⁣
It just won’t happen ⁣

If that was the case I’ve been doing something drastically wrong for 9 years 😩
⁣
This is down to:⁣
- Calorie consumption. You’ll need to be in a big surplus to build muscle. I.e you’d have to eat LOADS⁣
- Time. It can take years to put decent muscle mass on⁣
- Testosterone. Women naturally don’t produce as much as males ⁣
- Lifting weights over time will add lean muscle, meaning you will burn more calories throughout the day (bonus 👌) ⁣
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And many more!⁣
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Don’t be afraid to to start lifting! ⁣

If it’s a confidence thing about lifting weights then ask someone for help!

Stop wasting time doing squat pulses for 50 reps because they burn
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Who doesn’t want to be strong anyway?! 💪

Need help with this?

Message me and I’ll email you over my b***y guide for free 😎📲

You’re weeks away from transforming your body, mindset & lifestyle 🎯 10 weeks until Christmas… Want to see what you can ...
17/10/2021

You’re weeks away from transforming your body, mindset & lifestyle 🎯

10 weeks until Christmas…

Want to see what you can achieve in that time?

Send me a message now so I can explain how I can help you transform 📲

Online client testimonial 💥 ⁣⁣Swipe ⬅️ To have a look at what this client achieved! ⁣⁣Really proud of this! ⁣⁣I love pu...
15/10/2021

Online client testimonial 💥 ⁣
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Swipe ⬅️ To have a look at what this client achieved! ⁣
⁣
Really proud of this! ⁣
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I love pushing people outside of their comfort zone. This is where the magic happens! ⁣
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It’s awesome to see physical changes but more often than not the changes in confidence are better 🙌⁣
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Another client who was a dream to coach. ⁣
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If you would like results like this send me a message & I’ll talk you through how I can help you 👊📲

How long does it take to transform or get in shape? ⁣⁣It takes as long as it takes… 🧐⁣⁣There is no set number days or we...
13/10/2021

How long does it take to transform or get in shape? ⁣
⁣
It takes as long as it takes… 🧐⁣
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There is no set number days or weeks. ⁣
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More often than not, it is going to be longer than the standard 12 weeks that you see.⁣
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12 weeks is a good amount of time to see significant change but it shouldn’t stop there!⁣
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It’s not about the time it takes & it shouldn’t be. ⁣
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Often, people get put off starting because of how long it’s going to take to get to where you want to be ⁣
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I see it all the time ⁣
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Ask yourself: ⁣
Where are you at now? ⁣

Where do you want to be? ⁣

How much do you really want it and how hard are you going to go after it and get it? ⁣
⁣
Fall in love with the process & you’ll forget about the time it will take to get to where you want to be 💪

What you choosing? 👀
10/10/2021

What you choosing? 👀

Paying someone to help you be accountable & for their knowledge & expertise means nothing…⁣⁣IF you’re not willing to act...
07/10/2021

Paying someone to help you be accountable & for their knowledge & expertise means nothing…⁣
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IF you’re not willing to actually apply the work necessary to get to your goals. ⁣
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Paying someone doesn’t get you results 🧐⁣
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You get you results 🎯 ⁣
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How much do you really want it? ⁣
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You’ll get the most out of it, if you give it your best shot. ⁣
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That doesn’t mean being perfect but it’s about applying yourself & giving it your all. ⁣
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Listen to what your coach has to say, take it on board & put the graft in ⁣
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Don’t just expect to see results when you pay someone!⁣
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Hard work & effort will always win. ⁣
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You need to want to change 👊

6 year difference! Pic on the left was a few weeks after an ACL reconstruction. HATE that picture. Shaved my hair off ca...
05/10/2021

6 year difference!

Pic on the left was a few weeks after an ACL reconstruction. HATE that picture. Shaved my hair off cause I thought I’d have a race between my hair growing back and my knee recovering fully... 🤣

Hair won

Pic on the right was after a sesh at the gym the other day 🏋️‍♂️

BUT it reminds me of how far I’ve come

Not just aesthetically wise. The whole reason I started in the gym was to make sure my knee/legs/ I was as strong as possible so I would minimise the chances of the same injury happening again 💡

It still is the main reason why I lift weights

Everything else happened in time

This isn’t a quick fix. This hasn’t taken me 12 week.

This is years of training 𝘩𝘢𝘳𝘥, learning, failing, eating right, nights out, holidays, travelling, other injuries & set backs, rest, exams, ice cream, life

It’s small lifestyle changes that lead to a bigger result

It’s not over for me, there isn’t an end goal 🎯

New targets have been set and I’m ready to get after them 👊

Client transformation! 💥⁣⁣What an effort from 👏 buzzing for you! ⁣⁣This is what 16 weeks of consistency looks like 🔑 ⁣...
03/10/2021

Client transformation! 💥⁣
⁣
What an effort from 👏 buzzing for you! ⁣
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This is what 16 weeks of consistency looks like 🔑 ⁣
⁣
What did Tom do to achieve this?⁣
- Hit is nutrition targets ✅ ⁣
- Checked in every single week ✅⁣
- Got all his workouts in (apart from a couple leg days with football injuries 👀) ✅⁣
- Got his head down & got the job done ✅⁣
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We started in the euros & with lockdown lifted & summer, that came with distractions 🍻 ⁣
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But Tom just got on with it from the get go 🚀 ⁣
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That’s not to say that he didn’t enjoy himself & still have beers with the lads! ⁣
⁣Right from the first time we had a chat he was determined to make a change & get lean 💪⁣
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Certainly achieved that mate! ⁣
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Give him a 👏⁣
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Would you like results like Tom? ⁣
Send me a message now & I’ll talk you through how you can achieve similar things! 📲

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