Colton Lueck Coaching

03/11/2024

You don’t have a dieting problem, you have a lifestyle problem.

Chances are you fall off after the first week, cause you’re so hungry, and so exhausted.

Sound familiar?

So restricting more, working out more, to lose that stubborn belly fat didn’t work. And hasn’t worked.

Everytime you lose it, you end up gaining it right back, right?

What if you changed your approach, instead of the focus being on the scale, what if we focused on how you felt day to day?

We can agree you feel like crap, energy sucks, probably aren’t sleeping well, and the last thing you wanna do is go to the gym?

If it wasn’t all about burning calories, you could actually eat carbs, enjoy healthy Whole Foods that make you feel great and give you great energy, Do you think you would be able to stick with that?

I bet you would be able to do that for a lot longer than you think, and I also bet you would lose that weight you want to get off!

Change the way you look at it, change your lifestyle, change your life.

Im putting together a guide to help you ‘Lose 5-20lbs and keep it off, without restriction, and harsh workouts’ if you want a copy when it’s done, drop me a comment down below! Let me know you want it💪🏼

03/07/2024

YOU CANNOT ACHIEVE FAT LOSS IF YOU’RE STILL EATING HIGHLY PROCESSED FOOD FOR EVERY MEAL!!

Highly processed foods(fast food, junk food) are high in calories, high in fat(bad fat) and low in nutrients the body needs in order to function properly.

If we eat mcdonalds everyday we can expect to feel like s**t and look like s**t.

Our bodies need high quality nutrients to function optimally, we can obtain those nutrients by eating a diet that is high in whole foods.

Whole foods provide us with the nutrients our bodies need in order to feel good, and look good!

That saying “You are what you eat” is a true statement.

Eat a diet high in Highly processed foods, and your body will resemble that diet = Fat, feeling like s**t

Eat a diet high in High quality whole foods, the body will also resemble that = Fit, or on the road to being fit, feeling good

It's common knowledge that eating clean and eating intentionally leads to looking amazing!

Change your diet, change your life!

I created a 'Food list Cheat Sheet' to help you change your diet, comment “Cheat sheet” below and I will send it over to you!

02/16/2024

When it comes to dieting, or intentionally eating for a specific goal.

Whats the hardest part for you?

01/22/2024

I created a Step by Step guide on ‘How to lose your first 10-15 lbs in 30 days or less, the uncomplicated way’
If you want it, comment “💪🏼” below!

12/23/2022

12/23/2022

A Reverse, set me up for a Successful Bulk! Here’s why⬇️

- A calorie surplus adds stress to the body, sometimes after bulking for years, the body needs a break!

- I spent 6-8 weeks reversing to maintenance, I lost 6 lbs and that 6 lbs showed signs in my check ins of strictly Body fat! I became more detailed and honestly I was shredded😎

- That 6 weeks, created a bigger appetite, and allowed my body the rest, and reset it needed at Homeostasis

- When I started my bulk I only needed to add 200 calories in order to gain my first 4 lbs

- My quality of food was high as well (90/10 - Whole Foods to processed food

- I am still in the process of bulking currently, goal is to put on 10 lbs on 10 weeks and stay in shape doing it

12/20/2022

You can miss meals, skip meals, go out to eat instead of eating your meals.

But at the end of the day, if you wanted it that bad, and your goals were that important to you.

You wouldn’t miss a fu***ng beat.

Do the work.

Get the results.

12/08/2022

Here's what you should know about Protein Intake!
⬇️⬇️⬇️⬇️⬇️

12/08/2022

12/07/2022

How to start building muscle today!

➖ 1.) Eat in a calorie surplus

Eating enough food is the most important part!

If we don't feed the body enough food/calories how can we expect it to grow?

By creating a calorie surplus we are providing the body the building blocks it needs to grow and recover properly from the training/workouts we are doing!

Try adding 200-300 calories to start!

➖ 2.) Drink Enough water

Keeping the body hydrated is also a very very important part of the muscle building process!

If you're not hydrated, your body can not perform at its highest level, plain and simple.

Water keeps our joints lubricated, keeps muscles hydrated, aids metabolism, and digestion!

Try drinking 3-4 liters each day!

➖ 3.) Strength Train / Lift weights

We have to signal the body to build muscle!

If you're not lifting weights and getting stronger you're not building muscle!

The tension we apply to the muscles while we are Strength Training/Lifting weights damages the muscle, this initiates repair in the muscle!

Muscle growth occurs in the repair process!

Try lifting weights 2-3 times a week as a starting point!

11/21/2022

Check out this transformation 👀💪🏼

- Down 10 lbs & putting on some muscle
- She’s strength training 2 days a week, and likes to throw in a workout class every week!
- Eating more food than she ever has while getting leaner!! ( 1800 - 2000 cal. )
- Does not follow any “specific FAD diet” , she eats how she wants with a calorie goal in mind!

Want to make a Transformation like this?

Comment “I’m in” and I will reach out to you today on how to get started working with us!