Spencer Peek Fitness

If you consume 5k calories plus at the weekend you'd better be training as hard and consistent as Anthony Joshua!! Five thousand calories is easier than you think!!

Even if you don't log it on my fitness pal it still counts! Have an honest conversation with yourself - become accountable. Consistency is key if fat loss is your goal.

#5 💪😎👊

https://www.facebook.com/spencer.peek.7/p osts/946916902073022

Slow and steady - sustainable and realistic - remember the best eating strategy is the one that works for you and gets you to your goals

Big congrats to Pam - has been 'forced' (by me) to up calories for the last 5 weeks - during that time she has lost 2 kg - brilliant result especially as the 5 weeks included the festive period. Well done for getting to so many of Christine's Zumba Sisters classes at Pure Gym Shawlands during the break and for working so hard during my sessions. 449 calories in an hour and not a minute of cardio (unless you count the 1 minute deadmill sprint to finish)

The show and it's methods get a deserved slating for the unsustainable way contestants try to lose fat with scant regard for long term health (but why do I love it so much?)

Great variety and loads of benefits to doing cardio - but he built his body by lifting heavy weights - just saying

would rather the article suggested you prioritise metabolic resistance training over cardio, in my opinion you shouldn't discount cardio or other aerobic activities - key to achievement is adherence - you're more likely to stick to what you enjoy - example - go out for an hours cycle on a nice day - true that hour wasn't as productive as an hour blasting it in the gym, so what! Happiness and well being, enjoy the journey.

https://m.facebook.com/story.php?story_fb id=1204165659598378&substory_index=0 &id=384626054885680
Some training programmes which copy the 'stars of bodybuilding and some fitness gurus' will work wonders if you are assisted! For the rest of us we'll need to rely on hitting body parts multiple times a week with good form, backed up by great nutrition and decent rest.

Why women need to lift weights - and why they shouldn't worry about becoming bulky!

So excited to be part of the Pure Gym Shawlands team! We open on Thursday 22nd October at 3pm - with viewing possible beforehand. Amazing range of equipment and over 50 fitness classes per week, all for £10.99 a month (£15 joining fee) and no tie in contract. Use my referral code 31P6593 - if I win the trip to New York 🗽 I promise I'll bring you back a present 🎁

Talking sense

It's a weight thing! Lift heavy - be great!!

Maybe Phoebe's running style in friends wasn't so daft after all!!

Adherence matters - as does being in calorie deficit - it's the quality and quantity of what we eat that matters in the long term

Science and stuff.

Thought provoking read! More squats, more deads, time to load pull ups!