Tom Coby Fitness

07/08/2021

Don’t fall victim to these 3 mistakes!

1. The majority of beginners should take time to build muscle before worrying about a calorie deficit. When done right this will get you the look you wanted in the first place

2. Focus on form and build the mind muscle connection for your lifts. So many people use bad form to lift more weight, but aren’t working the muscles they think they are as a result

3. Have a plan. Don’t just go in and wing it. Track your progress and work out all muscle groups.

If you need a plan and a way to track your progress, check the link in bio for personalized online coaching!

06/15/2021

If you want to build muscle, then try to do more in the gym than last time. This means 1 more rep or lifting 5 more pounds. This works best for big compound lifts, and try to focus on the mind to muscle connection (to feel the muscle working).

On top of this, get lots of protein, lots of sleep, and lastly...

Most of all: STAY CONSISTENT!

06/03/2021

While there are obviously exceptions, these are good general rules to follow.
What I will say is that this only works if you're eating the right number of Calories for your goal, and enough protein to support your goal. On top of this, you need to be lifting in the gym on a regular basis.
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But if you're someone who DOES weight train, eat the proper amount of Calories, and lift, then you're in for a treat. This is basically your meal timing cheat sheet - bro approved.
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Everything here is pretty self-explanatory except the bottom two images. Pre-workout, to sustain your training and to kick-start your muscle recovery, you want protein, carbs, and fats. I like eating a bowl of oatmeal with protein powder and coconut oil. 40g protein. 30g carbs. 10g fat.
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Before bed, carbs are your friend. They'll help you transform from an angry Wookie to a peaceful Ewok, allowing you to feel relaxed before bed, and load your muscles with glycogen for training the next day. You don't need to eat them right before bed, but 2-3 hours before you doze off is fine.

I hope this tip is helpful! And just so you know, I’m testing some brand new programming.

This is specifically for men who want to lose 10lbs within 60 days. It is all online, and you will be able to access it from my training app.

I’m looking for 5 people to test it out at a HUGE DISCOUNT, help me work out the kinks, and get amazing results that I can use as a case study. If that’s you, comment ‘tell me more’ below and I’ll message you with details.

06/02/2021

The Fat Loss Formula is actually pretty simple (despite what marketing companies will lead you to believe)

Eat in a large caloric deficit, get high protein, lift heavy 3-5 days per week in the gym, and do HIIT on a few off days. That's it. It's not complicated and it works like crazy.
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You don't need to detox or cleanse, you don't need to drink apple cider vinegar, and you don't need to do long boring cardio.

I hope this tip is helpful! And just so you know, I’m testing some brand new programming.

This is specifically for men who want to lose 10lbs within 60 days. It is all online, and you will be able to access it from my training app.

I’m looking for 5 people to test it out at a HUGE DISCOUNT, help me work out the kinks, and get amazing results that I can use as a case study. If that’s you, comment ‘tell me more’ below and I’ll message you with details.

06/01/2021

Let’s talk about progress in the gym because it ain’t always linear.

Sure, you can increase the amount of weight that you lift. But you can also lift the same weight more times. Both are great.

But there’s so much more to it. Being able to train with less rest, improvements in your mental game, bettering your range of motion, or lifting with a more difficult tempo are all ways to vary and improve.

I hope this tip is helpful in your training!

And just so you know, I’m testing some brand new programming.

This is specifically for men who want to lose 10lbs within 60 days. It is all online, and you will be able to access it from my training app.

I’m looking for 5 people to test it out at a HUGE DISCOUNT, help me work out the kinks, and get amazing results that I can use as a case study. If that’s you, comment ‘tell me more’ below and I’ll message you with details.

06/01/2021

Beginners complicate. Experts simplify.

It’s so easy to over-complicate fitness but unless you’re training for some competitive event, simple is almost always better.

Get into the gym and focus on the main movements: squat, deadlift, upper body press, and upper body pull.

Then make sure you move as much as possible. Walk instead of driving, take the stairs, that kind of stuff.

Finally, don’t think that you have to follow a restrictive and over-complicated diet to get results. Dogmatic approaches are hard to sustain anyway. Focus on lots of veggies and lean protein and limit carbs to your workouts. Smatter in some healthy fats and eliminate to the best of your abilities overly processed and junk foods and you’re good to go.

I hope this helps in avoiding the crash diet cycle!

And just so you know, I’m testing some brand new programming.

This is specifically for men who want to lose 10lbs within 60 days. It is all online, and you will be able to access it from my training app.

I’m looking for 5 people to test it out at a HUGE DISCOUNT, help me work out the kinks, and get amazing results that I can use as a case study. If that’s you, comment ‘tell me more’ below and I’ll message you with details.

05/31/2021

Not knocking the scale, but there’s a lot of other MAJOR advantages to working out.

How you monitor progress can be done any of these ten ways and, honestly, they’re all really important.

So, don’t get down if the scale isn’t changing. As long as you’re getting stronger, feeling more confident, and daily life activities are getting easier, you’re making amazing progress. Keep it up!

I hope this helps you realize you are already crushing it.

And just so you know, I’m testing some brand new programming.

This is specifically for men who want to lose 10lbs within 60 days. It is all online, and you will be able to access it from my training app.

I’m looking for 5 people to test it out at a HUGE DISCOUNT, help me work out the kinks, and get amazing results that I can use as a case study. If that’s you, comment ‘tell me more’ below and I’ll message you with details.

05/31/2021

Everybody struggles with workouts. It’s impossible to be perfect.
What matters is that you find the right program for you, trust it, and stay consistent.

If one day you don’t feel great, don’t get down. Instead, celebrate that you got it done. Then get back the next day.

Aim for consistency!

I hope this helps you realize you are already crushing it.

And just so you know, I’m testing some brand new programming.

This is specifically for men who want to lose 10lbs within 60 days. It is all online, and you will be able to access it from my training app.

I’m looking for 5 people to test it out at a HUGE DISCOUNT, help me work out the kinks, and get amazing results that I can use as a case study. If that’s you, comment ‘tell me more’ below and I’ll message you with details.

05/29/2021

The idea of starting out at the gym can be intimidating- I know it was for me in the beginning

You're afraid you're going to look silly, be judged, or not confident you will be able to do the exercises.

But it's important to remember that we all have to start somewhere. Even the biggest person in your gym had to start somewhere at some point. Sure, maybe you're starting out a bit later, but it's always better late than never. Check out my blog for 5 simple steps you can take to start getting results immediately!

You're afraid you're going to look silly, be judged, or not confident you will be able to do the exercises. Don't let this fear hold you back and get your training started with 5 simple steps.

05/24/2021

Welcome to my page!

I've made a lot of mistakes over the years in my fitness journey. The change took years of making mistakes, learning, and continuing to go to the gym.

I was pretty active growing up, playing sports pretty much year round. But, I quickly started getting left behind as my friends began lifting weights and I was too intimidated to do so.

I didn't want to walk into the gym having no idea what I was doing and looking like a fool. There's so many machines and weights and I didn't know what exercises worked what muscle and how I should be splitting up my training days.

I finally started by using random workout videos I would find on youtube, but I wasted years where I could of made better progress had I known what I know today.

I didn't know to you should switch up exercises
I didn't know about progressive overload
I didn't know a thing about nutrition (not even how much protein I should be eating)

I eventually decided to take my newfound passion into my own hands and become a certifie personal trainer and nutrition coach.

So if you're like me and don't know where to start, or even if you're experienced but aren't seeing the progression you like, then follow for workout and nutrition tips to stop you from making the same mistakes I did