Kyle Ward - Dynamic Fitness

Who says food has to be boring when eating clean and healthy . Chicken in garlic , pepper and chilli with roasted baby potatoes with natural honey and mixed herbs. #foodforthought #cleaneating #personaltrainer #nutrition #lifestyle #norwich #norfolk #carbsaidfatloss #enjoy #eatcarbs #portionsize #weighfood #weightloss #fatloss

WEEK 4 : FINAL WEEK
WEIGHT : 85KG
BODYFAT : 20%
... in 4 weeks I have lost a total of 5kg (10lbs) And have lost 5% body fat . Which is huge for 4 weeks . Results are incredible I look much leaner and I feel cleaner with foods and its suprising how adventurous you can be when changing foods , its not all boring as some may think. I still have a little way to go with my target weight but I'm getting there .
The one thing I have learnt more than anything on the lifestyle change is don't give up of it's not going your way , you are going to hit bumps along the way ( weekends) but it's how hard you want to hit them. Allow yourself the odd treat or glass of wine just don't go silly or over the top with it.
It's always nice to see and here comments from others as they notice too and it gives you the encouragement to keep going.
Sara Jane Belinda Jodie Alison Ross Becky Nikki Julie there are others but it won't let me tag . If anyone has questions please feel free to ask if anyone would like the website to where I got the diet from please ask via private message. There is a small fee on the website , which I paid , but I make absolutely nothing from it apart from giving assurance that it works you choose to follow it.
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WEEK 3 !!!
Weight 85.8kg Body fat 21%
... Morning guys ! Are we all good?
MINDSET:
In my mind the hardest weeks have gone by ( 1st week ) and yes the weekends can be tricky too but you have to be sensible and stick within your limits. I was out last weekend and I was thinking oh boy all my work is coming undone now. Anyone that knows me knows I Love my food and I can put it away. Well except for now that is ! Over the course of 2 weeks my body has trained itself to eat smaller meals and knows when to say stop I'm full which really surprised me so I only had 1/4 of what is normally have ( which is good ) . So I stayed within my limits whilst having a little weekend treat ( it doesn't hurt your goals , we are human ) but just don t over do it.
Training :
If been asked " you must be doing loads of cardio and not much weights, is that right ?"
Well to be honest it's the complete opposite, iv been just lifting weights as I enjoy it more than cardio. I train 4 times a week and work a body part a day . Reps very so , let's look at chest day as it's what most males like to train .
Warm up - 5mins cross trainer Chest stretches
Chest press 4 sets of 8 reps (heavy) Incline press 4 sets of 8 reps (heavy) Flys 4 sets of 12 Pullovers 4 sets of 12 Tricep dips 4 sets of max Push ups max Weighted sit ups 4 sets of 12 Russian twists 4 sets 12
Chest stretches
That's a chest day for me ! So yes lifting heavy also build Muscle but also helps weight loss and taps into your fat cells . So don't be afraid to lift heavy ( ladies you won't go huge either)
If you like cardio then I'd say HIIT intervals are always the best option for me to use especially with sprints or skipping for me.
SUMMARY!
Things are going well and working nice and steady , How much can I lose before I go on holiday ? Don't be afraid to lift heavy with some exercises and mix them up and change the reps and sets to stop your body plateauing.
Next week is the last week of the blog , but I might keep posting little bits to keep you in the loop and how things are going with the goals.
Have a great week guys !
Any questions feel free to ask !
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WEEK 2 !!
Weigh in : 86.5kg ( loss of 3.5kgs/ 6.6lbs) Body fat: 23% ( loss of 2%)
... 1st time of starting something new and working usually is where you lose the most weight as it shocks the body into a change so you must stick with it and trust your body in the tough times of the 1st week.
2nd week I'm feeling on a bit of a high after the first got a bit of spring in my step and ready for the week ahead . Everything is on track .
So a question I got asked to post about was what's your food like with portion sizes through the day ? ( REMEMBER this is for me so it'll be different for other and their goals)
Breakfast : Bananna and peanut butter toastie ( wholemeal bread , 2 bananas , whole earth peanutbutter)
LUNCH : (picture attached ) 80g wholegrain rice and 300g of chicken coated in herbs (1 breast )
Snack : protein bar ( low sugar & higher protein than carb in the bar ( my protein are spot on )
DINNER : 40g rice and 1 chicken Breast ( smaller meal ) and any green salad if you wish .
30 mins before bed : cassein shake ( slow release protein that lasts 8 hours )
That's a typical day !!
3.5 litres of water also !! If you crave coffee keep it black and no sugar !!
SUMMARY : feeling good heading into the week food is good challenging at times , but it does allow you to be adventurous.
Feel free to fire questions at me I'll try my best to answer .
Next week what's my training programme ( this may surprise most )
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The photos attached are from my holiday in mexico this year , yes I'm not the biggest person but for those who know me I'm bigger than what i should be , but it was done for a reason.
So here is week 1 of my Lifestyle Blog!
START WEIGHT : 90KG... BODYFAT : 25% TARGET WEIGHT : 78KG
MY MINDSET GOING IN : On a scale of 1 -10 I was sitting around a 5 with the holiday blues knowing I needed to do something. Not expecting anything to really come of this apart from just eating cleaner and getting my vegetables in after high carbs and fatty foods for 2 weeks and alcohol.
FOOD INTAKE : So between 5 and 7 meals a day was recommended but I decided to go with 5 just to take out any temptations I might of had. Had a chat and filled out a questionaire on my current lifestyle with a couple of coaches abroad. My total calories I was allowed is 2,497 . All my meals are weighed out so that I didn't have to worry about macros ( let's be honest nobody like doing it after being at work for the day ) .
WATER INTAKE: MY water in take is 3 -3.5 litres a day and when starting it felt like the hardest thing in the world to do in a while since competing, just felt my body couldn't or didn't want to absorb the water and I was forever going to the toilet.
TRAINING: training sessions are 3-5 times a week working 1 body part a training session. E.g. Monday chest , back on Tuesday etc. Yes this does include cardio but no where as much as you would think as 95% of the sessions are about lifting heavy ish and frequently with supporting sets.
SUMMARY OF WEEK 1 : after the first 2 or 3 days it became much easier after weighing my foods out and keeping track of my water intake. After 1 week I can say I have successfully managed to lose 6.6lbs which I 3kg and I have also lost 3% body fat. Feeling in a really good place mentally going forwards .
Week 2 will go up next week and I'll show the food portion sizes.
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Morning guys !
So your probably wondering why I haven't posted for a while , so here's why ?
So I have been working on a new diet plan after having a chat with a a few trainers outside of the UK on what they do with their clients for the "lean and athletic" which most clients will come to a personal trainer for .
... If been attempting his style for 2 weeks now and the results I have had are massive , so if you guys are interested I am willing to post a blog week by week of what I'm doing how I'm feeling mentally and physically with the lifestyle changes iv made . Whilst being able to enjoy the foods you like that you wouldn't always think you can have .
Obviously I don t want to bore you , so if your interested let me know and I'll post up about it as of next week with week 1 and then continue from there.
Just comment below
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Come join us !!

Super work from everyone last Night @redwellbrewing with the HIIT class was super tough and a warm summer's night to go with it ! #redwell #dynamickyle #dynamicfitness #partnership #norwich #cityofnorwich #hiitworkout #summer #nofilterneededhere @ Redwell Brewing

Start of a new month for circuits this week , which means BLOCK BOOKINGS are now available so book now to avoid disappointment!
Non clients £6 ( BLOCK £20 ) Clients £3 (BLOCK £10 )
... Who's in ?
Lucie Florence Sara Burdett Alison Middleton Jodie Slaytor Natasha Patel Becky Bowers
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Tough HIIT session @redwellbrewing working all muscle groups, this video we combined keg swings and elevated push ups. 45 seconds work 15 seconds rest for 5 rounds.
#hiitworkout #redwellbrewery #dynamickyle #dynamicfitness #norwich #trowse #teamwork #workout #teamwork

Circuits or football ? Thursday's game will be shown in the studio on my tablet for those that want to keep an eye on the game. So you can have the best of both worlds , but circuits will run as normal. Please make sure you do book in if you haven't already!

2nd week of Redwell Brewing HIIT sessions tonight , great work from all , much tougher than last week core and cardio tonight ! #redwellbrewing #dynamickyle #dynamicfitness #outdoortraining

Tomorrow night 7pm !!!

Someone say #worldcupworkout2018 tonight this was circuits class workout and it's an absolute beast ! 32 exercises ,23 reps ( 23 man squad ) single leg or arm exercises is 23 each side.
Great work everyone !! #dynamicfitness #kyleward #circuits #fitness #worldcup2018 #norwich #norfolk #citycentre