Z.A Training & Education

Have you ever wondered what the most important thing is for weight loss/muscle gain?
Please STUDY this picture I have posted carefully.
Yes, some of you may not like this picture - but it’s the truth.
... Supplements, special training programmes and vitamins will do absolutely nothing UNLESS you have the most important factor in place.
This important factor being - Energy!
Calorie deficit/surplus. If you don’t pay attention to this, you will not lose weight or gain muscle. Calories, even though there is a stigma attached to the word, matters!
Everything else becomes irrelevant.
Focus on this and stop spinning your wheels by doing everything else except focusing on the food. Meal timing, green tea, cinnamon and spicy drinks etc etc will do sweet Nothings for you!
I get so many DMs and the most common thing people are asking is “how can I lose 2 stones? How can I lose the belly fat? How can I lose the baby weight?
My response to them “are you logging your food? Are you eating a certain way?” “Are you exercising and burning energy?” “Are you being mindful of what you eat?” .
And then we go and help those individuals. We never ever start with the small details.
The first thing we do is establish what the person is eating currently, what their habits are, how they like to eat, when they like to eat and then build a plan of action based around that.
So for all of you who want to do it yourself and without the help of a trainer, PLEASE begin with your food! . . . #diet #food #zatraining #glasgow #ukasian #pakistan #scotland #health #healthy #gym #workout #exercise #uk #healthylifestyle #instafit #fitspo
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I’ll just leave this here🤓 . . . . #gym #fitness #ukasian #health #zatraining #workout #scotland #weightloss

So guys - the booty!
Why are you struggling to shape, tone, sculpt, trim, chisel, manufacture, carve, define....it?
Simple.
... You aren’t activating it correctly. A lot of people who have desk jobs, sit around a lot or don’t exercise have very, VERY weak Glutes (bum muscles).
As a result, when people squat and do lunges etc, they aren’t activating the butt. Because every other muscle around the butt is so much stronger (thighs, front of the thigh, lower back), these muscles take over. The Glute doesn’t get worked properly and as a result, you develop all the other areas of the body except the butt!
That’s why women tend to have strong quads (front thigh) and very weak hamstrings (back of the thigh) and a weak butt.
So how should you fix this?
I may disappoint you with this, but you can’t fix it reading this post. Reason being, you need to fix the way you do things in the gym. Maybe give the butt a day on its own with hamstrings and lower the weight.
Approach a trainer and ask them observe your form. Whilst this May make some ladies uncomfortable, you may want to approach a female trainer. Fixing your form is CRUCIAL!
Another thing you can do is lower the weight. If you do this, you will activate muscles far better. The goal is to stress the muscle. Don’t throw on a tonne of weight on the squat bar thinking your glutes are going to get toned - they aren’t. Your lower back, thighs and knees are taking a pounding, not the bum.
I am going to recommend one KEY exercise though.
Hip thrusts!
Weighted hip thrusts ideally.
If you’ve ever been pregnant, you’ll know what this is, as your practitioner would have recommend a modified version of this on the floor to help with your pelvis.
Don’t know what it is?
Stop being lazy and get on over to YouTube!
Drop us a DM if you do struggle though and we will send over some links to get you started💪🏻 .
Guys if you know someone who would benefit from reading this - please share and tag them in this🙂 . . . #gym #glasgow #booty #health #fitness #ukasian #instafit #exercise #weightloss #diet #fitfam #scotland #uk #pakistan #workout
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What are your thoughts on this?
Would you be willing to opt for a quick fix (if it even works) and then put the weight back on again right after?
Would you feel comfortable spending your hard-earned money on this nonsense?
... Would you be ok with messing up your body’s natural metabolic Rhythm and potentially causing issues with your gut?
I see everywhere on pages all over Facebook, I won’t name any, but some of you will be members on them - where there are self-proclaimed fitness professionals/practitioners, to some degree, who promote these weight-loss shakes, fat-burning teas, liposuction, fat freezing and other nonsense.
Not only is this stuff bloody dangerous, it is also costing a hell of a lot for nothing. It’s easy to photoshop a few images and show a before and after - people love this stuff. They want proof.
When a product or procedure promises results fast and there is NO mention of quality nutrition and exercise, you are about to go down a dangerous path which is nothing but a waste of time.
If you are someone who is part of a pyramid scheme or you are in sales and you are trying to sell this crap to people - then have a long hard look at yourself and understand that you are nothing but greedy.
There are overweight people out there, post-surgery, post-chemo, post-pregnancy and many more vulnerable people who are struggling as it is and and are being preyed upon by companies/individuals promising results through their products and procedures.
This is an utter shame and this industry is being plagued by such nonsense. Please do your due diligence.
If something sounds too good to be true, it most likely is.
Please Tag and Share this Post with others. There are many good trainers and coaches out there who will help you without leading you down a dangerous path! . . #glasgow #zatraining #fitness #fit #health #scotland #weightloss #diet #food #exercise #fitnessmotivation #healthy #fitspo
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Some weight-loss mistakes I used to make – YOU MAY BE DOING THESE CURRENTLY! PLEASE READ!*** . 👉 Drinking Green Tea in between meals. Whilst this sounded too good to be true, it most certainly was. Green tea does not boost metabolism nor does it shrink fat cells. So don’t drink it for weight loss, drink it for its possible anti-oxidant properties! . 👉 Eating 5-6 small meals a day. Damn this was a struggle. I sometimes went 3 hours without a meal and lost my mind. It ...was mental torture because I thought I would burn all my muscle and slow down my metabolism this way. Now I only eat 3 square meals a day and have good quality snacks in between. . 👉 Doing cardio on an empty stomach. On paper it sounded logical. You wake up, you haven’t had food for a long while and if you exercise and do some cardio – your body will tap into fat stores as there is no food to burn! But the truth is far from it. Because at the end of the day, it still came down to a calorie-deficit. So doing fasted cardio and not eating in a deficit later in the day was a waste of time! . 👉 Doing HIIT (high intensity interval training) after all my workouts. Again, it sounded good. You’ve had a good workout, your carb reserves will be depleted. You now jump on a cross trainer and tap into fat stores and shed it all! But all I really did was burn my nervous system out and under-recover the following day. It still came down to a calorie-deficit. . 👉 Going Low-Carb. Probably the one most of you will be familiar with. This did nothing but leave me feeling hungry, moody and waking up during the night. Carbs are not to blame. Please stop cutting them out. The reason you think they cause weight gain is because they taste so damn good you end up eating more and more and overconsume on CALORIES. Oh, and the more carbs you take the more you will weigh on the scale due to the amount of water being pulled in (which isn’t a bad thing). . 👉 Training twice a day. Weights in the morning, cardio in the evening. Once again, no real benefit other than burning myself out. Not necessary.
Lessons learned! . . #gym #Glasgow #Zatraining #fit #pakistan #health #exercise #weightloss #fitspo
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Why your diet sucks❕ .
Chicken breast A – Plain, little salt & pepper and cook. You force It down and don’t enjoy it thinking it will help with weight loss.
Chicken Breast B – Some spices. Maybe some tandoori masala. You get creative and marinate it. At most this will be an additional 30-40 calories which you will burn eating and digesting your damn food OR simply by walking for 10 mins (work, to the car, your dog). Chicken breast B is far more tastier, you enjoy it, you kn...ow see your diet as something you can sustain and you actually look forward to the foods you eat.
What am I saying?🤔 .
Weight loss does NOT mean you restrict and exclude foods. All you simply do, is eat good quality, wholesome foods and make them taste good. If you eat plain chicken, vegetables, oatmeal etc.. you will then succumb to the biggest diet fail there is – rewarding yourself.
IF YOUR PERSONAL TRAINER OR COACH GIVES YOU A DIET AND YOU ASK “WHEN IS MY CHEAT MEAL?” – They have already failed you and you should get away from them.
A diet does not need a cheat meal. It needs to be good quality, nutritious food that you can season & prepare well and make taste good all the while fitting in some of that bad stuff without feeling guilty!
Simple. . . . #zatraining . .
#fitness #bodybuilding #fit #food #gym #health #weightloss #foodporn #workout #gymlife #healthy #motivation #train #foodie #glasgow #girlswholift #fitspo #instafit #fitnessmotivation #follow #newtonmearns #repost #fitnessaddict #exercise #fat #fitfam #diet #nutrition
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Lamb Bhuna v Chicken Bhuna - what is the better option?
With anything, I never restrict foods. Anything can be had in moderation, but sometimes it’s good to know especially if you love your Asian foods.
A serving of lamb bhuna can be anywhere between 500-700 calories.
... A serving of chicken bhuna can be anywhere between 300-500 calories.
Why the difference?
When it comes to the meats, your lamb will be much higher in calories compared to chicken, especially if it is chicken breast. Add to that the amount of oils in bhuna, this can increase the fat content quite a bit.
If I were to recommend something, I would probably say opt for chicken dishes more. These are slightly less in calories and when you then add on the naan, you’ve yet to add on more calories.
So just something for you guys who weren’t too sure about the difference. This way, if you opt for chicken, you can spare some calories for the naan!😁 . . . . #gym #ukasian #glasgow #zatraining #fitness #scotland #desifood #fitness #diet #uk #food #health #fit #instafit
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Is your body aching the next day?
Wondering what you can do to speed up your recovery and not be as sore?
Watch this 60 second clip!... . . .
zatraining #glasgow #diet #gym #fitspo #health #fitness #scotland #ukasian #food #healthy #fit #exercise #weightloss #workout #instafit #pakistani
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Coffee - the best fat-burning supplement there is!💪 .
‘Fat-burning’, that got your attention didn’t it?
If there is one drink you should look at including in your weight-loss plan/routine, that drink would be coffee☕ .
... The coffee bean is one of the most widely consumed products on this planet. Millions upon millions reach for a cup the moment they wake up.
It gives them a kick. It wakes them up. It gives them energy.
Well, why don't you do this. Why don't you ditch this habit and instead, reach for a strong cup of coffee before your workouts?
Why you ask?🤨 .
3 Key Reasons;
1 - Coffee can help improve cognitive function. Meaning? You focus better. Concentration is improved and you are more alert. This transfers over into your workouts. Much better focus during a session.
2 - Coffee helps with power output. Like with the above, coffee stimulates your nervous system and can really drive you forward when you step into the gym. This means you can really push yourself harder and will have a lot more strength in the gym. More strength and more work means more calories being burned. No brainer isn't it?
3 - Lastly, everyone's favorite, coffee can help you burn fat! How you ask? In two ways. - A thermogenic effect occurs in body, meaning there is more heat production in body. - Caffeine causes the release of fatty acids to be released for fuel. ALTHOUGH you must still achieve the calorie deficit as this is the key to weight loss. Caffeine just makes it a little easier.
There is a lot more to this from a scientific perspective, but this is as much as you really need to know.
Lastly, make sure you don't go overboard and consume cup after cup. If you are an office worker you will know about this. If you become a regular coffee drinker the effects will decrease over time.
So get the coffee in on your workout days only and watch your results get an extra kick!
Like, Tag & Share with a coffee drinker! . #zatraining . .
#fitness #gym #healthy #weightloss #gymlife #health #glasgow #exercise #coffee #diet #nutrition #ukasian
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Will A Woman look bulky if she lifts weights?
Yes and No.
Yes if you have years of experience, eat a hell of a lot of calories every day and inject steroids in your body🙂 .
... No if you don't do the above. You will absolutely never get big and bulky. Ever. So no. For the majority of women out there, there is zero chance of you getting big.
Read this carefully- YOU DO NOT HAVE THE REQUIRED LEVELS OF HORMONES TO DO THIS!
You do have small amounts of the male sex hormone (testosterone) in your body, but it is so insignificant that it really won't do much.
So to cut through the crap. Train hard, lift safely and heavy, increase your protein and get a little muscle on your frame which helps fat loss happen more effectively!
The magic thing about being a woman is that when you gain a little lean muscle tissue, you actually get that toned look every woman wants.
Muscle tightens the skin and it will help you achieve a real pleasing body. Muscle will also allow you to eat more calories because muscle is metabolically active. What more could you want.
So next time someone tells you to avoid weights because you will get big, educate them or ignore them altogether if they are stubborn.
Please tag a friend if you found this helpful! Let’s get more people lifting.
Ps - if you haven’t lifted before or if you experience pain, then please seek medical clearance before lifting weights. . . . . #uk #glasgow #zatraining #weightloss #fitnessmotivation #fit #diet #exercise #gym #health #women #scotland #fitness #healthy
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Are you eating twice a day?
You can still lose weight if you are....No really! Please read on below.
Guys meal frequency is NOT at the top of the pyramid.
... Sure it can play a role when it comes to getting toned and lean when you hit the weights, but if the goal is initial fat loss - don't get bogged down if you miss meal. . 👉 TOTAL CALORIES AT THE END OF THE DAY/WEEK WILL DETERMINE FAT LOSS👈 .
Oh, and skipping breakfast does NOT slow down your metabolism. This myth needs to die.
For those who observed Ramadan, this should be clear.
Ideally we want 3-4 square meals a day. One of which could be a snack. But the reality is, we all struggle.
I'm not going to have a go at you for failing to prepare your meals. Don't worry. Instead, I want you to focus on quality of foods.
Work your way up to 3 meals if you can, then add in a snack. Easy!
But can you do ONE thing for me please?🤫 .
Whenever you do Eat, get in one quality protein source on your plate. Then fill with the rest with a healthy fat source and some veg. Then depending on your activity that day, throw some carbs in there.
Carbs should be included in every meal.
The amount? This is dictated by how active you are that day. So if you are working out that day or are having a busy day running around, you can have some more carbs.
So relax please!
If you can only eat twice a day, so be it. Work your way up slowly to 3 times a day then throw in a snack. . ***Can I ask a favour of you all?*** . Can you TAG your friends and SHARE this post please. I want this sort of information to reach everyone for FREE and the only way to do is through your help.
More people need this basic Information as opposed to being told 7 different secrets for fat loss. It's really simple.
Thank you all! . . . #zatraining #glasgow #scotland #health #gym #fitness #uk #ukasian #pakistan #diet #food #fit #workout #asian #healthy #fitspo #ramadan #newtonmearns
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Help Me! My Weight always changes on the weighing scale!😭 .
You step on the scale on Monday. You then step on the scale on Thursday and notice you’re up half a stone. What the hell is this?
Well, scale weight is a tricky one. Why? Well when you step on the scale, your weight comprises of Fat, Muscle, water, cellular fluid, water retention for ladies during menstrual cycles, organs & faecal matter. Wow that’s a lot.
... So, I tend to keep my clients away from the scale. I only get them using it in the early days to monitor a few things and then maybe every now and then. But for the most part, its annoying and misleading.
Another thing.
Lets say you had a family event/night out. You had lots of good food. Most of this good food will be in the form of carbs anyway. You then step on the scale a day or two after and BOOM!
Weight has shot up!😱😱😱 .
Nine times out of ten, this weight isn’t fat. Rather, it is water retention from all those carbs. Carbohydrates pull water into cells giving you a more fuller and rounder look (great for muscle), this will then reflect on the scales making you think you’ve gained weight.
You’ve only gained water, which will be lost anyway so don’t panic!
So next time stay away from the scale and don’t use it as an accurate guide for measuring progress.
It will annoy you rather than help you!
Tag, Like & Share to help others! . . . #zatraining #glasgow #scotland #health #gym #fitness #uk #ukasian #pakistan #diet #food #fit #workout #asian #healthy #fitspo #ramadan #newtonmearns
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4 reasons carbs are awesome!
Please read if you feel carbs make you fat. . . .... #zatraining #glasgow #scotland #health #gym #fitness #uk #ukasian #pakistan #diet #food #fit #workout #asian #healthy #fitspo
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Arm fat, thigh fat, tummy fat - what to do about it?
Guys I want everyone to read this carefully and I know you probably won’t like this.
You can not target a certain of the body and lose the fat there. It just can’t happen. I wish it could, oh believe me I wish it could, but it can’t be done.
... I have trouble areas too!
But how do we drop the fat from these areas exactly?
By being patient and combining exercise with good quality nutrition.
The reason these areas are “stubborn” is because they have sites that cause these areas to respond slowly. So whenever you diet and are in a calorie deficit and you are working out hard - these areas WILL respond, they just lag behind.
So you will lose fat from everywhere else, but these stubborn areas will respond a little slower.
What tends to happen, is that people see the fat coming off from other places, but then give up because they aren’t patient - and the areas that were eventually going to respond (the stubborn areas) ends up back in its usual state. This drives people mad!
So my advice to you is to exercise hard, get blood flow in these stubborn areas, Fix your nutrition and most importantly - be patient! It will come off.
So please don’t worry about doing crunches all day or Glute kickbacks all day thinking you can shape these areas - it will all be for nothing.
Tag someone who needs to read this! . . . #zatraining #glasgow #diet #gym #fitspo #health #fitness #scotland #ukasian #food #healthy #fit #exercise #weightloss #workout #instafit #pakistani
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Any Tea lovers out there?
No not desi chai, although desi chai is awesome!
Do you drink tea because you like the taste? Do you drink it because it helps you unwind?
... Awesome!
Do you like drinking it because it’s nice and warm? Great!
Do you drink it for cleansing, detoxifying and weight loss benefits? Then STOP!
There is nothing in Tea that directly stimulates fat burning.
We are also given a LIVER for a reason. This is the true detoxer. Keep your liver healthy and detoxing won’t be a problem!
People don’t realise this, but our liver is so damn important. All of these expensive and useless detoxing and cleansing pills do nothing, it’s all done by the liver. Plus it’s cheaper if you keep your liver healthier as you won’t need to waste your money on drinks and pills.
Make sense?
This might annoy people because we get so many questions and so many people claiming that detox teas or fat-burning tea for ‘worker for their friends’. But unfortunately it didn’t.
What really happened, was that they were barely eating, carbs were low, as a result of this their body flushed out water (because reducing carbs does this), they then stepped on the scale and saw their weight drop. They then attribute this to the magic tea!
Not only did they lose a bunch of water weight, they lost money, used up electricity/gas to heat the water and lost time they aren’t getting back.
Be smart, only drink tea because it helps you unwind or out of habit. Not for anything else! . . . #fitness #tea #fit #food #gym #health #weightloss #bestoftheday #workout #gymlife #trainhard #motivation #train #scotland #glasgow #training #fitspo #instafit #inspiration #asian #newtonmearns #repost #zatraining #getfit #exercise #fat #lifestyle #journey #diet #nutrition
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A simple way to eat more calories to gain weight - look how easy this is!
Eat what you currently eat, whatever the goal is, eat for that purpose.
Obviously factor in the exercise and intense workouts as we want to gain quality weight.
... And then at the end of the day or even during, have one tablespoon of peanut butter and one glass of milk. That’s around 300-500 calories EASY!
Repeat the following day and keep an eye on your weight. It should gradually Creep up.
Done!
See how simple that was?
Gone are the days that people called fats “fattening”. There’s nothing fattening about them, fats just have more calories which then brought about the whole “fats make you fat”. But they do not make you fat directly.
Fats are more calorie dense, and if you keep an eye on them, you can have Plenty of fats in your diet! Things like nuts, avocado, seeds, whole eggs, cheese, dark chocolate, extra virgin olive oil, oily fish etc - these are amazing sources of fats which will pack on calories for someone who struggles to gain weight.
Or if you’re like me, get a giant tablespoon of peanut butter with one tall glass of full fat milk and that’s an easy 500 calories right there!💪🏻 .
So let’s stop avoiding fats. Healthy fats have a crucial role in our body especially for women who want to ensure their hormones are regulated and want to have healthy pregnancies and menstrual cycles.
And for you guys who want to gain some size, testosterone will be your best friend and as you get older, this declines. Fats help support optimal hormone production for men - or even for you uni students who have a hard time gaining weight, get some fats! . . . . . . #fitness #me #fit #food #gym #health #weightloss #morning #workout #breakfast #trainhard #motivation #train #scotland #glasgow #training #fitspo #instafit #inspiration #follow #newtonmearns #repost #zatraining #getfit #exercise #fat #lifestyle #journey #diet #nutrition
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You can lose weight eating Crisps & Chocolates!😅 .
Talk about an attention-grabbing title. I’m glad you’ve decided to read this post. Please, let me explain🤓 .
Recently I’ve been posting a lot on weight loss and the fact that calories matter. It all comes down to the amount of calories you consume versus the amount of calories you subsequently burn.
... So if you take in 2000 calories to maintain your body weight, you will stay that way if you continue as is.
If you decided to take away some of those calories, you will then be In a deficit. If you sit at 1500 calories, your body will tap into fat reserves and burn fat! This is as simple as it gets for now.
Now I won’t lie. If you eat crisps and chocolates and stay within your daily calorie intake, you can still maintain weight. If you eat junk food and exercise to burn calories, you will lose weight if you achieve the calorie deficit.
HOWEVER!
This will NOT be sustainable. Eventually your body will fight back, you’ll be more tired and recovery will be crap, you won’t fuel your more intense workouts, sleep will be poor, you’ll break out more and you’ll crash and burn pretty fast. This is why I don’t advocate the whole “iifym” approach. It may work for a few weeks, but you will stall eventually!
SO BEFORE ANYONE HAS ANY BEEF WITH WHAT I’VE SAID, I’M NOT SAYING EAT JUNK BUT STAY WITHIN CALORIES, I’M JUST TRYING TO EXPLAIN HOW IT WORKS!
Where am I going with this?
Calories & Food quality both go hand in hand. You need to ensure the calorie-deficit is maintained daily all the while basing 80% of your nutrition around good quality wholesome food.
The other 20%? Relax and do what you want AS LONG AS YOU DON’T OVERCONSUME and go above your caloric requirements.
On the flip-side, if you have a completely “clean” diet (whatever that means), yet you still aren’t in a calorie-deficit, you won’t lose weight. Similarly, if you overconsume on a bunch of lean chicken and veggies, you will get fat if you go above your daily caloric requirements.
Are you getting it now?
It’s all about energy. Calories.
Get the balance right! Tag And Share to help others!
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Intermittent fasting.
Does it work?
Well, yes. Kind off.
... However, the fasting itself doesn’t burn the fat.
You see by fasting, we just limit the time we have to eat. On any other day, we have a good 16-17 hours to eat, drink and chew gum. We can eat our calories in this given time. Of course we are sleeping the other 7-8 hours. Or we should be at least.
Remember the key to weight loss?
Yes, a calorie deficit. Taking in slightly less Than your body requires daily. This can be done by eating a little less or by working out and creating the deficit.
On a normal day, we have 16 hours or so to create that deficit. It may not be easy for a lot of people because you have all that time to snack in between as well.
On a fasting day, you have 4-6 hours to eat. I’m basing this on Ramadan 2019 for this example. A lot of people can not consume 1500-2000 calories in a short space of time. It’s too hard. So the chances are, they will consume less.
By consuming less, they are in a calorie deficit. If they keep this up, and if the deficit isn’t huge, weight loss will happen.
See how simple that is?
So there is nothing special with fasting. It just limits the time we have to eat and as a result, we tend to eat less as we can’t have such a huge volume of food in 2 sittings.
So anyone who preaches intermittent fasting as a great fat burner, please check your facts. It’s just another way to eat less. That’s all!
All credit to @scottbaptie for this brilliant image. . . . #zatraining #glasgow #scotland #health #gym #fitness #uk #ukasian #pakistan #diet #food #fit #workout #asian #healthy #fitspo
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