Jack Wilson - Body Composition Coaching

@joedevfit looking insane with only 30 days to go before show day (Joes first ever show) 😳 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The attitude, mindset and complete “suck it up” switch that Joe has embraced throughout prep so far in unreal. Although there is always challenges, good days and bad days when on prep. Joe has taken every day into his stride and ticked the boxes that needs ticked in order to succeed. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Calories have been pulled down a weekly total of 4,800 since starting prep at around... 14 weeks out. This has been a gradual decrease throughout the last 10 weeks. As his input has came down his output has increased. This has happened through NEAT and cardio. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Following on from his first refeed of prep last Saturday we have dropped to an all time prep low. We have another 1-2 kgs to go and we will be ready 👊🏼 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Superb work so far buddy! Let’s go get it @joedevfit !
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Scales don’t measure fat loss... ⠀⠀⠀⠀⠀⠀⠀⠀⠀ After having a chat with a few clients this week about weight not moving etc I thought it would be a relevant time to discuss weight and fat loss. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The scales measure ‘weight’. If the scales go down it is a good indication. However they do not need to move for fat loss to happen. We need to account for scale fluctuations, which are VERY common.... ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 💩Bowel movement 💦Water retention ⏰Weighing time 🥗Food volume 😳Constipation 💁🏽‍♀️Menstrual cycle 🤯Stress 🥯Glycogen 💤Lack of sleep ⠀⠀⠀⠀⠀⠀⠀⠀⠀ As frustrating as it it when the scales don’t move. Look at the bigger picture. Your dieting to look better. If your looking better then scale number is irrelevant. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ So before you smash your scales up. Save this post and always remember the above when you see a SMALL change on the scale.
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With the start of Summer 19 only 13 weeks away and some of you may be thinking about summer body goals already. I am looking to take on 3-4 new clients to join me and my team. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I enjoy to work with those of you who are highly motivated, committed and driven to change their lives. Those who know your WHY and what it means to you. Those of you who are willing to put the work in, in order to achieve those goals that we set out. Those of you who are not looking for the q...uick fix to lose the excess pounds. The entry level musts include: ambition, drive, attitude and a vision for a better life. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I am only looking for 3-4 of you as I do not push my books to full as I like to keep the standard of service that I provide to a very high level. So why not treat yourself with a nice present or treat a loved one. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Secure your spot on my team for this year. This can be either 1:1/1:2 coaching or online coaching. Trust me this will be worth it, so why not pay your deposit NOW and take that first step to achieving the NEW you! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Drop me a message if you are interested in working with me.
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“Calorie counting doesn’t work”....😴 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Everyone is entitled to their opinion. BUT if your of the opinion that calorie counting doesn’t work, then sadly your WRONG! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ One that that is certain, is that you need to eat less food (below maintenance) for weight/fat loss. So if we know how many calories to eat then this must result in weight loss no?... ⠀⠀⠀⠀⠀⠀⠀⠀⠀ In MY opinion and many others it is the fastest way to get the desired results. It’s gives us a lot of data to work from, it allows us to adjust and make changes when needed. If your adhering to it then it will work and will put you ahead of everyone who isn’t. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I’m not saying you need to track for the rest of your life. What I am saying is, if you want to get in shape then it would be the smart thing to do (track/count calories). ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Any questions? Drop me a DM.
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MIND MUSCLE CONNECTION ⠀⠀⠀⠀⠀⠀⠀⠀⠀ One thing that I focus on when taking on a new client is educating them on the term mind muscle connection. This is when I am referring to a muscle contraction, it’s about activating a muscle and not just moving a load from A to B and hoping to hit target muscles or muscle groups. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The mental aspect of training is very important as this is our ability to control and dictate where we can place tension when doing an exercise. This is hi...ghly beneficial to anyone developing a physique. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you are looking to develop your physique may it be to gain muscle, drop body fat or improve overall body composition then you are going to have to give the muscle a stimulus to adapt and change. In order to stimulate it you have to feel it. Again referring back to a muscle contraction. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ So next time you are in the gym follow these next few points for me: 🔘 Slow down both eccentric and concentric parts of the movement. 🔘Focus on the muscle contraction. 🔘Lift a load that you can lift effectively and efficiently (again focusing on the target muscle group not the load). ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Give the above a try next time you are in the gym and let me know how you get on.
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Great post on getting the foundations (basics) nailed before doing anything else when on a fat loss journey. Courtesy of coach @joeparish . #Repost @joeparish with @get_repost ・・・ One of most common conversations I have with clients is the ability to master the basics first.... . Advanced strategies and protocols have their place within a programme but not until every other box has been ticked and consistently adhered to over a duration of time. . Get the simple stuff right first and then build upon that. . Two easy examples of this I can give you that I’ve had this week with clients: . 1) Struggling to go through the night without waking and feeling tired in the morning: Address the pre bed routine and acknowledge that spending 60+ mins when you get into bed scrolling social media is the first EASY change we can make to improve sleep quality, before we consider the need to go any further with changes. . 2) The goal of preserving muscle mass in a dieting phase. Rotating training programmes to quickly in the past and not sticking with a plan for long enough. . Get a log book, write your numbers down and track the progressions your making - How do you know if your getting stronger or making progress if your not giving it the chance to work? . Get the foundations right, master and consistently do the simple stuff and everything else will follow 🏠. . @tjponlinebodycomp
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If you play the long game and commit yourself to a lifestyle change long term then you will not fail! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Short term transformations are great and they can bring that kick up the ass you needed. But what happens at the end of that 2,3,4 month period? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Many of you may get complacent and revert back to old habits and behaviours. Before you know it you are back to square one where you started.... ⠀⠀⠀⠀⠀⠀⠀⠀⠀ So by all means if you have left yourself short on time or need that momentum to kick start your journey do the short intensive and restrictive behaviour. But be aware that’s all it is. A temporary and drastic change which in most cases is non sustainable. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Have a plan in place to maintain the results achieved as best as you can, but allow a little more flexibility back in your life. No one is shredded year round unless they live and breath bodybuilding or are an enhanced athlete. For a large percentage of the population it’s just not necessary. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Change your habits and behaviours and reap the rewards for the rest of you life. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ JW ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #LeanWithALife
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When it comes to dieting, there are lots of different approaches you can take. My advice would be to not eliminate certain foods or food groups. Long term this never works. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ So if you are unsure about what dieting strategy is best for you then head over to the @tjponlinebodycomp website and read our latest article on which one is best for you. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Click the link in my bio!

#Repost @carlymalc with @get_repost ・・・ I’m sorry to all you prepping queens who are scrolling through and now want Candy King…even though its not even 8am 🍬 . The reason we get cravings can be hugely psychological but I believe are also very situational factors.... It all depends on the scenario.
As soon as you say the word ‘diet’ how often do you think of cakes and chocolate? If you’ve told yourself these foods are bad and are on your banned list you end up wanting them more. This would be an example of a psychological factor. You just banned yourself from certain foods therefor you now want them.
A situational factor would be say you’re low calorie dieting and have been for a while there’s going to be hormonal responses and dysfunction from your leptin and grehlin hunger hormones.
Leptin will fail to step in and do its job in signalling that you’re full and Grehlin will be heightened in telling you you’re hungry and won’t want you to stop eating.
The body essentially sees you as being starved in this state and wants to override this and get you to stop restricting nutrients and calories which also makes you crave certain foods.
These hunger hormones respond in the same way when you’re over tired or have been drinking to a huge degree.
These situational factors are also very psychological but are real and aren’t just your want for something because you banned it.
To avoid cravings: . 1. Stay clear of low calorie dieting and over restricting foods and over exercising (unless photoshoot or comp prep is the goal and in which case you need to be strong as calories will likely be low at the end). This often leads to binge eating and disordered eating patterns. 2. Get enough sleep. 3. Drink enough water and eat a variety of fruits and vegetables. 4. Include foods you enjoy (trying to diminish a craving for carrot cake by eating a carrot isn’t going to cut the mustard). 5. Manage your emotional circumstances. This is often when people reach for comfort foods for a quick ‘comfort’ fix and rush of dopamine which in the end leaves you feeling just as bad anyway. 6. Wait it out and allow the craving to pass. This is hard to do but it will subside in time.
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#transformationtuesday 📸 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Here’s a mixture of past and present client transformations were they could all have their very own transformation Tuesday as each of their journeys and stories are very unique and special. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This is why I love doing what I do, to see someone change so much in front of my own eyes not only physically but mentally is life changing. To see what is truly means to these people makes me super happy and proud. The amount of hard work and e...ffort that goes into these transformations is unreal from the clients side of things. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ So if you are looking to start your journey TODAY then drop me a message right now and I can see if you are a great fit for one of my coaching programmes.
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When do I get a day off?? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This is the first question that a lot of you guys may ask yourself/your trainer or coach when you start a new diet plan. If this is the case then you are setting up for failure before you even get started! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If your first thought is taking time off away from the plan then your chance of adhering to the plan long term is very very slim. Like I have mentioned in many posts before the one thing when it comes to nutrition is consistency.... This way it is more achievable to stay on track. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If your mindset is set on getting a break away from the plan then there is a good chance this will lead to you falling off track and having a “blow out”. This is due to too much restriction of certain food groups and building a bad relationship with food. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ When fat loss is the main goal you need to 100% make sure you are in some sort of calorie deficit, and that you can consistently adhere to the plan for a long period of time. Get this right and you will lose fat. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Are you someone who has first thought of this before starting out your new plan?
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Should I eat carbs before bed?? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ No carbs after 6/7pm they said. It will make you skinny they said. Sorry but we all know that this is BS. I recommend you eat a portion of carbs with your last meal of the day before bed. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I know that I can personally feel more tired after a big carb meal compared to a meal where I consume no carbs or little carbs. Why is this I hear you ask??... ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🍚 Carbohydrates can increase serotonin levels, which in turn serotonin increases melatonin. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 💤 Melatonin is a hormone that that helps aid sleep quality. Better sleep quality allows better ability to recover. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Simples. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ So my answer to the original question “should I eat carbs before bed?” is 100% YES! This can be beneficial from one a performance perspective but also a mindset point of view as if you are on a low carb diet and keeping all carbs till your last evening meal then you can have a food source that you enjoy (potatoes, oats, bagels etc). ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you have used carbs before bed then let me know how you get on with it. Or any questions regarding the above topic then drop me a message.
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The reason you cannot see your abs right now is due to too much body fat! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The best way to reduce and lower body fat levels is to make sure you are consistently in a calorie deficit for a longer period of time than you initially thought. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Alongside the above making sure health markers in a good place and you WILL reduce body fat and get closer to seeing your abs. Yes ab training has its place but that can be for another day.

Great post by fellow coach @grahamhurst1 on what is driving your motivation for change? . If it is based around price then do not expect the results that you picture every day in your head!! . #Repost @grahamhurst1 with @get_repost... ・・・ Your body is not a Morphy Richards kettle or Karcher window vac. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If your motivation to change is based on price, then you are unlikely to ever achieve the results you want. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Personal training or online coaching is an investment. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Sure, some coaches and personal trainers are cheaper than others, just like with all products and services. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ But cheaper does not always mean better. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Would you go to a cheap hairdresser if it was never how you want it? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Would you go to a cheap car wash if they missed bits or left it streaky? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Would you go to a cheap restaurant where the food was always over-cooked? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ They are often cheaper for a reason. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Now don’t get me wrong, I’m not saying that all coaches who charge next to nothing aren’t very good at their job, because there are some excellent coaches out there under-charging themselves. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ But price shouldn’t be your main consideration if you are looking to improve your health or body composition. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #TJP #TeamJPhysique #Commit #Transform #Change #Mindset #Motivation #Nutrition #Muscle #Fitness #Health #Coach #Transformation #download #workout #bodybuilding #cardio #gym #training #mentor #healthy #results #active #strong #TheShift #Photooftheday
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If not now, when?? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This is a phrase that a lot of people used when I was on the verge of moving away from home to start a new chapter in my life when potentially moving to Manchester. If I didn’t make the move at the current time then when would I ever make it or get that opportunity again! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Your thinking what on earth has this got to do with health and fitness etc, but I will get there in a second.... ⠀⠀⠀⠀⠀⠀⠀⠀⠀ When it comes to starting your fat loss journey you all sit there for a few weeks before hand and rile yourself up to actually starting it. But then something crops up and you postpone it another week or two. This viscous cycle keeps on happening again and again and before you know it you are now two weeks away from your holiday that you originally wanted to drop some body fat for. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Now my point today is exactly what my family and friends explained to me all at the time. Go and do it NOW and don’t regret not taking that risk months/years down the line. So for you guys wanting to start your fat loss journey today, GO AND START NOW! Join a gym, start tracking your calories, get to the gym 2-3 times this week! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Do something this week that puts you closer to your goal than what you did last week. Slowly build up those daily/weekly wins and before you know it you will be forever glad you started it. So go ahead and make that leap of faith! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you are unsure on how to start or where to start your journey then don’t hesitate to drop me a message or comment below and I’ll be more than happy to help guys.
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Tourist Tings 🇫🇷🗼

A common mistake a lot of people make when starting out a new fitness regime, training program, nutrition plan etc is not sticking to the plan long enough. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Too many of you chop and change what you are doing. Hopping from diet to diet and never giving the original plan time to take effect. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ No matter what plan/approach you choose to go with. Give it time to kick in and work, by time I mean anywhere from 2 months and up to 4 months.... ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you give it enough time and still no results (in this case fat loss) then assess your efforts first before the plan! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Are you giving enough effort and following the plan down to a T and not just giving a half assed attempt. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Where could you improve things? This is something you should be asking yourself daily/weekly/monthly. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Be consistent! Be relentless!
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NOTE PAD THURSDAYS 📝 . Don’t be one of those idiots who believes in cheat meals and thinks by consuming 487,267 calories over your weekly fat loss goal in one day that you are then going to drop body fat 🙄.