Peter Napier Physiques

Merry Christmas to all of my family, friends and clients!
I hope Santa was great to everyone and you all have an amazing day of alcohol 🎅🏽
Enjoy your Christmas dinners and the celebrations over the next few days! 🥂

Priority #6: Supplements
They’re useful, but they aren’t the answer to everything. This is why they’re the last part of the pyramid, and why they should be the last thing you should worry about.
A good starting supplement stack that I recommend would include the following:
... Whey protein powder Multivitamin EPA/DHA (fish oil) Vitamin D
Of course your need for supplements will vary on your body and any possible deficiencies or limitations in your diet. Don’t eat enough fish? Invest in a decent brand of fish oil. Not catching enough rays of the sun? Grab some Vitamin D.
Other supplements I would recommend fall in the performance category:
Caffeine Creatine Beta-alanine
These things will help you lift more weight in the gym. Not sure which supplements to take? Check out:
Examine.com, an independent and unbiased online encyclopedia on supplementation and nutrition. If you’re ever unsure about a certain ingredient or supplement and want to learn more about it, Examine’s user-friendly database is a great resource worth checking out.
Everything Else Is Secondary
All other things you’ve ever heard about nutrition is secondary.
If you’re trying to lose fat or put on muscle and nothing is working, the problem might not be because you’re not eating the right “fat loss foods” or because you don’t follow Paleo, but because you’re eating too many calories or not eating enough nutrient-dense foods.
All of the fluff you’re hearing out there are the extra things that make up only a small portion of your results. Do not worry about anything else until you’ve covered the essentials in the pyramid. Keep it simple. Give priority to what’s at the bottom of the pyramid, and then work your way up.
Fat burners? Throw them in the bin and save yourself money
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Various christmas personal training prices and packages available!
Drop me a message directly if you have any questions 👍
Great shot of me coaching my client through the lat pulldown
... For coaching enquires contact me via 💻 facebook/peternapierphysiques or my website/ 🌍peternapierphysiques.com
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Priority #5: Meal Frequency & Meal Timing
Next level of the pyramid, meal timing and frequency make up only a small fraction of the pyramid.
Here’s what you need to know….
... There’s no need to eat every 2-3 hours for a total of 6, 7, or even 8 meals to “speed up the metabolism”.
Meal frequency isn’t as important as we thought it was (for either fat loss or muscle gain).
With that said, though, it’s still a good idea to make sure that you’re eating eating enough meals throughout the day. Although you can get away with 1 or 2 giant meals that make up your total calorie requirement, it’s not recommended that you eat too infrequently for obvious reasons such as hunger. Going too long without food can affect your hunger negatively.
Meanwhile, eating too frequently can also have a negative impact, as you’re constantly “consumed by” the thought of food. Instead, aim for 3-5 meals a day which will be mainly dependent on:
1) your meal frequency preference and 2) your lifestyle
Speaking of meals, you want to take into account your calorie and macronutrient goals when trying to figure out the best meal frequency that works for you. So let’s say you have a calorie requirement of 2,000 calories and have a protein target of 150g per day.
If you’re eating 3 meals a day, you’ll be looking at roughly 660 calories and 50g of protein with each meal.On post-workout meals/shakes: you don’t need to have your post-workout recovery shake within 10 seconds of finishing your last set.
BUT to stay on the safe side, it would still be a good idea to have it within 1-2 hours your workout. Aim for a P+C combo (protein and carbs) for your this meal. As for your PRE-workout meal, you also want to aim for a P+C combo about 1-3 hours prior to your workout.
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Priority #4: Micronutrrients
What most people think is the most important factor of fat loss actually falls into 3rd place of the nutritional hierarchy. This is where your fruits and veggies come in.
For obvious reasons, I won’t get into too much detail about micronutrients. Let’s just say were right when they drilled it into your heads that fruits and veggies are important.
... They help to cover your body’s nutritional bases for general health that keep our immune system healthy. Just like fats, fruits and veggies are necessary for optimal functioning.
Think about this — what’s the point of having abs if you’re always sick, tired, and feeling sluggish? Eating enough nutrient-dense foods ensures that your body is healthy as a whole
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Priority #3: Macronutrients
Carbs + Fats
Moving on from yesterdays protein post other macros inlcudes fats and carbs. In simplest terms, macronutrients — or macros — make up the calories in the foods you consume. These three things play an important role when it comes to the fat loss/muscle gain formula.
... The amount that you consume for each macro is based on numerous factors such as physiological need, activity level, personal preference, etc. Essentially, you’ll want to aim for a certain amount of protein and fat per day, while carbs can vary depending on your activity level.
Just like calories, you want to make sure that there’s some sort of balance when it comes to their consumption. Out of the three, protein is the most important macronutrient requiring the most of your attention. If there’s one thing mainstream media has gotten right about nutrition, it’s that you want to make sure you’re consuming enough protein because of its numerous benefits.
Fats, meanwhile, is something that gets both love and hate. The truth is that fats are actually a key component of your diet, and not just for body composition, but for overall health. You want to ensure that you’re eating enough healthy fats to maintain optimal body function and performance.
Lastly, carbs provide energy for your body. The amount of carbs your body needs depends mainly on your goals, training volume, and tolerance.
On more “active days”, for example, you can consume more carbs.
Carbs do not make you fat Fat does not make you fat
Eating to many calories makes you fat
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Priority #2: Protein
1. PROTEIN SATISFIES & SAVES CALORIES
In the beginning of your weight loss journey, protein is important because it helps you feel fuller longer. Having protein around slows down digestion making us more satisfied and less likely to go back for seconds. If this happens over the course of multiple days your calorie savings can help with weight loss.
... 2. IT CURBS CARB HIGHS AND LOWS
I don’t know about you, but when I come off a sugar high onto a sugar low I can make food decisions. Pairing protein with carbohydrate-rich foods slows down the absorption of sugar from your stomach into your bloodstream, which may help keep your blood sugar from skyrocketing and ward off future cravings.
3. PROTEIN REQUIRES MORE OF YOUR ENERGY The “thermic effect of food” (TEF) is the energy we use to digest food into small, absorbable components. Protein has a higher TEF compared to carbs and fat meaning you’re actually burning more calories to process protein than to process the other two.
4. IT FUELS FAT BURNING
It may be surprising, but it is a scientific fact that your body cannot effectively burn and use fat as energy if it doesn’t have help from either carbohydrate or protein. As you are losing weight, your body loses both muscle and fat. During this process it is especially important that you continue to eat enough protein in your diet. Having adequate protein coming in from your food fuels fat burning while preserving calorie-burning lean muscle.
5. PROTEIN PROMOTES MUSCLE REPAIR & GROWTH
Your protein needs increase especially after bouts of intense exercise so increasing your protein intake on days that you exercise is beneficial. Additionally, if you strength train consider having a high protein snack right after a training session when the muscle is sensitive to nutrients that it can use to repair and grow.
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Priority #1: Calories
This is the most important variable when it comes to nutrition.
Whatever your goal is, whether you’re trying to shed some fat or pack on some muscle, your energy balance is the main determining factor of body composition. It’s the First Law of Thermodynamics.
... Energy Consumed – Energy Expended = Change In Fat Mass
Basically, calories matter.
For the past few years, many “gurus” and “experts” have tried to tell us that calories don’t matter, that it’s all about food quality and eating more vegetables and blah blah blah blah. Yes, food quality sure does matter, but how many calories you’re consuming of that quality food matters just as much. This is why “clean eating” isn’t the solution to fat loss. At the end of the day, you’ll either gain, lose, or maintain your weight depending on the amount of calories you consume each day.
The first step you need to take when trying to shed fat or put on muscle mass is to figure our your body’s caloric maintenance. This is the amount of calories you need to eat in order to maintain your current weight.
After figuring out your maintenance calories, you’ll then either:
Eat less if you’re trying to shed fat (caloric deficit)
Eat more if you’re trying to pack on muscle (caloric surplus)
It’s that simple, really. There’s definitely more to it than just eating less (or more), but the main gist of it is this: the change in your body composition is largely dependent on the amount of calories you consume. If someone ever tells you that calories don’t matter and that your results will come from eating “clean”, run away from them.
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What if I told you that almost everything you were taught about nutrition was insignificant?
What if I told you that only a few things actually mattered, and that practically everything else yields very little results?
You see, we live in a world where almost everything is worthless; only a small number of things are exceptionally valuable. This principle applies to fitness, too. Much of the training and nutrition information that exists out there isn’t necessarily worthless...
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The Christmas countdown is on!
Only a couple of weeks away now
Still thinking of what present to get a friend or loved one?
... Gift Vouchers available with various pricing and packages
Pm me for more info
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Every method adds up to 12,600 calories over 7 days with the sane weekly average.
Nutrition Tracking/Journaling is one of the best ways to ensure you're consistently eating the right amount of calories and macros for your fitness goals.
But even though I love tracking macros & counting calories, not everyone shares the same enthusiasm...
... For some, it's just not their thing... which is sweet. You do NOT have to track or count to successfully lose weight (you do have to be in a calorie deficit, though). However, I feel like a lot of people who dislike tracking & counting don't realize how flexible it can be.
You see, most people who tell me they "hate counting calories!" say it's too monotonous for normal life — that eating the same number of each day doesn't allow for much flexibility.
Well, here's the thing. You do NOT have to eat the same number of calories or macros every single day!
Similar to how your week-to-week weight average is more important than your day-to-day weight, your average weekly calorie intake is far more relevant than how many calories you're eating on any specific day.
Knowing that, there's a lot to do that'll make your calorie intake work for YOU!
This shows three ways you can "manipulate" your weekly calorie intake to fit your preferences. These aren't the only three, but they're the most common ones I've used myself and/or implemented with clients.
Personally, I like to eat (roughly) the same number of calories each day, but that's because I enjoy predictability and simplicity. I have clients who hate static calories and prefer cycling their calories based on when they workout or to accommodate their weekend partying
The Bottom Line ✅: an essential part of becoming a successful dieter is figuring out how to follow your diet with consistency, and while there's nothing magical about calorie cycling, it can be an excellent tool for creating a more enjoyable plan
Know someone this could help?
Ps Sorry for the poor handwriting
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20 reasons you're not getting leaner!
1. You lack consistency with caloric intake and training. When both become huge variables don't then question why you're not linearly progressing.
2. You change things too much (lack consistency)
...Continue Reading

Back when I first began to pay serious attention to my training and nutrition, I learned of a general principle that has served me well and has since become the cornerstone of my body composition with myself going through a fat loss phase.
Berardi’s First Law: If a food is in your house or possession you, someone you love or someone you marginally tolerate will eventually eat it. In other words keep healthy stuff nearby and convenient and keep unhealthy stuff far away and inc...onvenient.
Corollary to Berardi’s First Law: If you wish to be healthy and lean, you must remove all foods not conducive to those goals from said residence and replace them with a variety of better, healthier choices.
Second Corollary to Berardi’s First Law: If you know someone whose house is stocked only with optimal food choices and yet who is not healthy and lean, look under his bed.
The bottom line is that you must stock your house with all the ammo you need to fight the battle of the indulge.
Throughout the year the only way I’m able to maintain leanness is by removing most temptation from my home, where I spend most of my time.
I’ve advised my clients to do the same. Your willpower and discipline will be tested enough at social events, at lunch meetings, and as you pass the chinese on the way home from work. If you’re to have any chance of success, you need a safe home base.
Keep some of those foods if its going to fit into your daily calories if it's going make you go over your calories, perhaps you need to rethink what you buy next time you are grocery shopping.
Hope this helps
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Daily deficit calories: 2000 Calorie maintenance: 2500 Fri calories: 3750 Sat calories: 3750 Average through the week: 2,500
... Are you letting the weekend damage your progress towards a leaner, healthier physique?
It’s so easy to feel like you’ve earned a wild weekend after sticking to your diet Monday to Thursday. But these weekends could be stopping your progress dead. Why?
Your net energy balance over a given period of time is the main factor determining your fat loss results and how fast they're achieved. ⠀
You'll be surprised how easy it is to over-consume high energy, low volume foods and drinks (alcohol, pizza, ice cream etc), enough so that the net result by the end of the week means your previous dieting efforts are now offset and were all for nothing.⠀
Are we telling you not to loosen the reigns and enjoy a little extra now and again? Absolutely not!
High days and "cheat meals" are a useful tool that we use with some of my clients. We do, however, always look at the big picture and ensure that net energy balance is where it should be.⠀
If you'd like to figure out how to enjoy food without falling into this common trap, contact me today.
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One of the mistakes I see people often make in fitness terms is to think that once you’ve achieved your goal or body ‘transformation’ you can stop and that what most people do.
Never learned anything in terms of continuing their fitness and reaching new goals and most revert back to where they were before.
They think that there is a fixed end point t to be reached, beyond which there is no further progress. This could not be further from the truth. There is always more to le...arn a higher level to reach. You look at someone you admire with the best physique you know of and they reach one level and go to the next. This constant shifting maintains your internal motivation to keep on training.
I have been a trainer for a short time but trained and studied exercise and nutrition for a number of years and not once have I went ‘ok that’s me done now’. It keeps me motivated to know that I can always improve and there is more to know, another level to get to and this will probably last me the rest of my life.
The mistake I see is people make short terms goals and go 100 miles an hour for it. Then they get the whiplash effect. They reach that goal, stop suddenly when they get to the top of that mountain and realise its potentially downhill from here instead of saying where is the next mountain to climb?
Stasis does not exist. When you reach your physique goals. You will seek new physique goals. You will probably never be happy with the way you look. Only content.
You don’t get to a certain level of wealth or happiness stay that way because things always change.
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Your problem and what you really want
Let’s say you are overweight. You will be driven to find a solution to the problem by thinking it through, and it’s likely that your thoughts will focus on what you eat, and the way you need to shed weight. To help yourself do this you google ways or take advice from a friend to find the best solution to your problem. Most of the time that’s not the answer.
You’re looking for a solution to your problem without actually understanding the p...roblem
Your problem is that you need to looks 20 pounds of Bodyfat, your problem is you don’t know why your 20 pounds overweight. It hard to pinpoint this on exactly why you’ve got to where you are now on one thing
You need to change your habits
If people were really honest with themselves they’d realise that they’re actually looking for a solution to their problems that doesn’t involve much change, that allows them to keep their current bad habits and routines and still achieve the results they are after. It can’t be done simple!
Your problem starts with you being honest with yourself. You re where you are today as a results of the decisions that you have made about yourself and the way you live. You can’t lay blame on others, such as parents of partner. I’m pretty sure others have been in your position before and done something about it. Some accept it and some do not.
You don’t need a complete lifestyle overhaul. Just a couple of habits. Instead of buying food you know is not good for your goals. Don’t buy it. If it’s not in your fridge or cupboard. Then you can’t eat it as its not there.
Take your decisions. These choices are being offered to you constantly, all you need to do is understand them better so that you can change your habits.
Identify them and change them.
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Thinking about joining a gym?
Procrastinating about whether to start getting active?
If you don’t mess with your food, no number of workouts will cover a bad diet. Do not ever diet; simply start slowly replacing bad food with higher quality foods. Eating healthy is not dieting.
... Be realistic as to your age and current condition. Work to be the best version of who you are now and let that old, in-shape you from back in the day stay in the past.
Get a coach. You have a doctor, a lawyer an accountant and a score of other professionals supporting your life so why would you ever believe that you know enough about fitness to be your own coach?
Get help, even if all you can afford is a once a month sit down with program design to carry you through on your own, but get help. Accept the current you, but then change. When a coach mentions your extra baggage that is not body shaming; that talk is the first step in accessing where you are and where you need to go.
The current trend is to just go for healthy no matter your weight, but that extra weight is always the cause of so many other health issues. You do not have to be perfect, but you can always be better. Your weight is your weight and lighter is usually healthier for so many people.
Just show up. Even one day a week at a good gym with a coach is far better than doing nothing. Fitness isn’t trying for perfect attendance like first grade in school; fitness is trying to get in shape wrapped around a full and busy life. Just try, just show up and if you get there about three times per week you are as perfect as you need to be.
Understand you will fail. There will be crazy weekends that cancel your fitness for a few days. There will be new jobs, new babies, divorces and everything else crazy that sets you back. So what? Get over it and get back to the gym. We all slip, but that doesn’t mean we have to slide away. I ate 5 plates of food at cosmos on Sunday. Now I’m back at it
Lift weights. There are a lot of ways to work out, but most of the world needs a couple days a week of picking up some heavy things and putting them over your head a few times. Muscle is the structure you like so much when you see a picture of a fit person and that doesn’t come from mindless cardio staring at a small TV walking slowly. Cardio-only fitness just does not get it done. You need muscle and muscle needs a little weight training a few times per week.
Anyone can get in better shape. Anyone, no matter what kind of shape you are in now.
Join the gym. Get in shape. Enjoy the feeling of better health.
Move people, your life depends on it
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Client Laura Walsh pushing out a couple of sets of 300kg for 8 reps
Always hitting them personal bests 💪
All about shifting them heavy weights 🍑
... Still working on perfecting that knee lockout and wearing her pink trainers ✔
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