Alex Mateus Fitness

Fitness is an unforgiving game
Put half arsed efforts in and you’ll receive half arsed results
How far are you willing to push yourself today?

The squat chronicles . Weight is up by 10kg from last week. Feel like I’m getting back into the groove of squatting as it doesn’t feel uncomfortable anymore . Hit 130kg x 5 as shown in the video and slowly but surely I will be re-entering the 3 plate club... . Hope you’re all smashing your personal goals whatever they may be. Don’t worry about what anyone else is doing, stay in your lane and focus on yourself . #squats #mensfitness #fitness #legworkout #legday
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Time to lace up and get sh*t done

Rehab Squats
Piss poor in terms of weight but I’m getting my strength back slowly but surely
Day by Day, week by week I will get there. More stressful things in life than worrying about not being able to squat 4 plates

Always bantering about . Learning to not take life tooooo seriously. Lifting and laughing is a good combo .

Running into the new week like.... . Happy Monday ✌️ .

Well done to all those who have smashed my @bestsbootcamp challenges on the tread and floor. Still a few more weeks to attempt to beat your scores . Plenty more shouting to come. Get booked in and come see me . #bootcamp #fitness #bestsbootcamp #classes #training #exercise #micskills #london #gains #

Today’s leg session went a little something like this . 1.A) 3 eccentric back squats (4x10reps) . 2.A) leg press (4x12 reps)... . 3.A) lying leg curl 3.B) hip abduction machine (4x10reps) . 4.A) single leg extension (10 each leg) 4.B) leg extension machine (5x10reps) . 5.A) calves (5x failure) . Old pic from the shredded archives btw .
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Who says men can’t multitask ☀️ . #gains #fitness #mensfitness #exercise #chest #bench #outdoorworkout #pump #londoner

Moulding that life I once only ever dreamed of . Attack your goals and don’t let the weather dictate your mood .

Happy Friday london 🇬🇧 . Keep that smile in your face. Weekend is nearly here 🙌 . #london #londoner #londonlifestyle #fridaymood #redbus #lifestyle #smile #fitness #mensfitness

How to efficiently warm up for a workout. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ A typical scenario is seeing someone walk into the gym and “warm up” by jumping on the treadmill for 5mins before they start their upper body workout #fail. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Static stretches won’t help as well, as static stretching overextends the muscle causing micro tears. Therefore robbing the muscle of power and strength needed for the actual workout #failagain.... ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Instead, you need to be doing dynamic warm-ups and mobility drills before a workout. Focus on movement specific exercises before heavy lifting as this will prime the muscles and CNS for lifting. E.g. if you’re about to jump on bench press work on shoulder mobility drills and get a thorough warm up with a movement specific drill like on an empty bar or push-ups. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Same goes for lower body days. Focus on hip mobility drills like those shown in the picture on the right and try and mimic the movement you’re about to perform using just your bodyweight (e.g. bodyweight squats/squats with the empty bar). ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Injuries suck, and so do poor, inefficient workouts. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Upgrade your workout and bulletproof your body. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Any questions leave em below.
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The importance of understanding the calorie content in foods rather than assuming its good for weight loss if it's deemed 'healthy.' . Here is a typical example of what can happen if you ignore calories. Smashed avocado and egg on toast is perceived as this health food that’s consumed by every fitspo for brunch. Forgetting that avocado and eggs are high in fat and therefore calories. Meaning they have the same calories as a Tesco sandwich which that same group would demonise.... . Now I’m not saying avocados and eggs are not healthy, because they are high in nutrients. But if your goal is fat loss your priority is eating in a calorie deficit. Educate yourself on how many calories are present in your foods, and it may answer the question as to why you’re not losing weight . Don’t listen to joe wicks who says you don’t need to track calories; and that all you need to do is eat 'healthy' to lose weight. . Also, don’t assume that because something is ‘healthy’ that you can eat as much of it as you want. Calories are king on your journey to weight loss . Any questions leave em below. 👇
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I’ve had a few questions on this topic and exactly what makes up maintenance calories so have a read below.
Maintenance calories are the total amount of calories required on a daily basis to maintain your bodyweight with no gains or losses in fat tissue or muscle.
The technical name for maintenance calories is total daily energy expenditure (TDEE), and TDEE can be broken down into three main sections.
... 1️⃣The first making up the most significant portion of energy expenditure is resting metabolic rate (RMR) and refers to the energy required to maintain essential cellular function.
2️⃣The second part is Active energy expenditure and refers to energy expended by exercise and non-exercise activities. These are sometimes referred to as exercise activity thermogenesis (EAT) and non-exercise activity thermogenesis (NEAT)🚶‍♂️
3️⃣The final sector making up the smallest part is the thermic effect of food (TEF) and refers to the amount of energy required to process and digest food 🥘
📉If your goal is to lose weight, you need to make sure you’re consuming fewer calories than your estimated TDEE. There are a handful of calculators that will give you an estimation. www.tdeecalculator.net is a good one.
Hope this info-graph has been of value. Let me know if you have any questions below 👇
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Bench press challenge . The challenge was to bench press 100kg for as many reps as possible. I’ve seen this challenge on Instagram and I’d thought I would give it a go . I managed to get 22 reps... . Thanks to everyone who voted on my insta stories, you didn’t doubt my strength 😂 . Always nice to put @kay_bakkali and @t.a.star_ in their place, especially after they left me stuck under bar when I failed on the 23rd rep.Neither of them managed even 20
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I’M BACK!!! . First time squatting in over 3 months since my lower back injury . The longest and most frustrating 3 months but I was finally able to put something heavy on my back today and squat... . It might not seem like much of a big deal, but to me it means everything. I’m not 100% but I’m a lot closer than what I was yesterday and that’s all that matters . Stay positive people whatever setbacks you’re going through in and out the gym. Your time will come . #mondaymotivation
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Here is the ab exercise as promised. It’s probably an exercise you haven’t seen before and that’s exactly why I chose it.
🐜These are called dead bugs and it’s designed to strengthen your core. It is an anti-extension exercise because you must tighten your abs to prevent your back from arching whilst extending your arm and leg.
Usually, people cannot move their hips or raise their arms above their head without engaging their lower back muscles. This exercise fixes that by teac...hing you to isolate the movements at the hips and shoulders without moving the spine. Therefore protecting the spine.
Muscles worked: abdominals
How to perform:
1️⃣lie on your back with your arms extended in front of your shoulders and bend your knees to a 90-degree angle. This is your starting position
2️⃣Tighten abs and press your lower back against the floor
3️⃣Take a deep breath in and as you exhale extend your left leg and right arm overhead. Keep your abs tight and don’t let your lower back arch
4️⃣slowly return your arm and leg to the starting position and repeat with the other side
Give it a go. Any questions leave em below 👇
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🥦Here is a simplified fat loss nutrition plan🍎 . 1️⃣Workout your calorie needs first using an online calculator as an estimate. Subtract 500 kcal to create deficit and use as starting point. Stick to it. The rest of the points are made redundant if you don’t create a calorie deficit. The public health England’s calorie recommendation of 1600kcal is also a good starting point for females . 2️⃣Focus on pushing in more protein. You’ll inadvertently be pushing out other processed... food as a result. Protein is the most critical macronutrient for fat loss. Make sure you’re getting enough . 3️⃣Same goes for vegetables. Not just for the micronutrients but other factors like satiety that will help make your fat loss journey a lot easier . 4️⃣Drink more water. It will help with literally everything If your piss is yellow drink more . Hope that helps. Any questions leave them below 👇
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Let’s talk about overtraining
You a hear it a lot in the fitness industry, the idea that you have exercised really hard for a prolonged period of time and are now suffering from “overtraining” and need to take time off
Now this may ultimately be the case but I guarantee in most cases it isn’t. Not that I don’t believe in overtraining for the everyday individual but instead I believe that it’s not training that’s the issue. It’s the issue of adequate nutrition and recovery. Mo...st cases of overtraining are in fact just the result of lack or proper nutrition and recovery. For example
1️⃣Not enough sleep (less than 8 hours) 2️⃣Not meeting caloric requirements 3️⃣Inadequate consumption of proteins and carbohydrates 4️⃣Inadequate hydration 5️⃣Not meeting micronutrient requirements
Not taking into consideration any of these points and placing the blame solely on training is unfair
You’re not overtrained, you’re under recovered
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