Tgpt

Another E-mail is set to get in your inbox tomorrow morning.
I've spoken about what I've eaten on my trip to Brugges and why having a day off from your scheduled diet plan might actually be the trick to get you moving forward.
Click the link below to subscribe and get your e mail tomorrow morning!
... https://mailchi.mp/51dd327eacee/tgptemail
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What is my metabolism? Is it slow? Can I speed it up?
So many people saying there are foods and exercises that boost your metabolism. Speed it up or say that their age has halted it completely. This is all wrong.
Firstly, your metabolism is just the number of processes happening in your body at a given time, which is loads by the way. It has 0 influence on your weight loss. Unless, we are talking about your Basal Metabolic Rate (BMR).
... This is the number of calories you burn at rest. This is dependent on your height, weight and age. It doesn't slow down drastically as you age and it actually increases with your weight.
Stop believing anyone who says they can manipulate your metabolism. You can't. You can change your BMR. Focus on that, oh and more steps!
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Monday's suck. Obviously.
Don't let that stop you though. Even if this morning has been awful. Get up, go out, walk, run, play a sport, go to the gym. Whatever it is you keep saying you'll do, go do it.
There isn't a perfect day to start, this will never be a perfect process.
... Stop trying to make it that way. Start, fail, succeed, start again. Whatever stage you're at, it's time to take action.
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It's not too late!
Not because its still only the second month of the year. More importantly, it's never too late to make a change. You haven't put on too much weight, you're not too old, you've not run out of time.
There are 3 simple principles you can apply to your life that can change it around. These are:
... - A calorie deficit - A higher step count - A little bit of patience
If any of this goes over your head or you need someone to keep pushing you on when it all seems too much then get in touch. I want to make you understand that you can do whatever you want, you've just got to put your efforts in the right place.
Message me now to talk about having a free consultation to discuss your needs and get you moving towards your goals.
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The weekend is here!
Celebrate if you must but be thoughtful. Your week has gone well, you've hit your step goal, you're eating well and you're feeling great. However, the temptation is here and although we can succumb to it, let's be smart about it.
It is okay to indulge a little, but excess is always excessive. So, have a drink, go out for a meal, enjoy your weekend but be mindful and when you feel excessive, stop.
... Be kind to yourselves and stay on track. If you haven't seen change yet, one is coming. Be patient.
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Are you looking to lose weight? Are you a bit stuck on how to start? Do you feel like you've tried everything and you keep falling back to where you began?
I've written a fantastic e-mail on whats important. How to start and more importantly, how to keep it going.
Sign up here to get it sent to you Friday morning. Sometimes, you just need a little bit of guidance and nudge in the right direction 😄
... https://buff.ly/37UFzwe
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Protein is important! Here's a few reasons why.
If you're stuck on how much you need follow these, in order until you're achieving them regularly;
1. get 100g of protein in daily... 2. get 1.5 grams of protein per kilogram of bodyweight in daily 3. get 2 - 2.2 grams of protein per kilogram of bodyweight in daily.
If you need help with anything I post or want to get more from your time in the gym, losing weight or getting stronger. Message me!
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Your weight will fluctuate. That's biology.
Look for trends not for instant wins. If you're going to weigh yourself do so infrequently and regularly. Twice a month is good, in the morning, as early as possible.
Don't worry if you've had a big meal the night before, been out on the weekend or missed a dieting day. If you're on track 80-90% of the time you should see trends setting in. Every month you could be losing 1, 2, 3kg whatever it is celebrate that achievement and keep ...going.
Don't expect consistent loss, don't expect to exercise and drop a pound, don't expect to stick to your deficit for a week and see a difference.
We aren't statues to be chiseled away at. We are living organisms that are complex and always unpredictable. Start a process, stick to it as much as possible and have some faith. You can do this.
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Weekend Workout!
Get it done and get the weekend started right. A great way to work most of your muscle groups and get your heart rate up with nothing but a pair of kettlebells!
It's 40 minutes of your Saturday or Sunday. No excuses just get it done!

There's nothing more empowering than taking control. Control of your body, control over your strength and control over your happiness.
These are all things that can be heavily influenced by your own actions.
If you want to make a change, I can help you make that change. It's easier than you might think.
... Click the image to drop me a message and book a free consultation call so we can discuss what you want and how you can get there.
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Not seeing the glute gains you deserve?
Maybe all it takes is adding a few sets, a few reps or a couple of new exercises to your routine. Here's what your glute workouts need everytime you train them.
4 different movements including, a squat or lunge movement, a hinge (deadlift, good mornings, kettlebell swings), abduction and a bridge or thrust. Then you have to make sure you're getting enough sets in per week depending on how long you've been training and finally, make sure... you're working hard enough, every working set should be atleast an 8 on the RPE scale.
Start implementing these, work smart, work hard and see the progress you deserve!
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If you can do it, you should do it! Here's some benefits to it for you too!
Drop a comment and let me know what is stopping you?
As always message me if you want to have a free consultation to talk about how to achieve the changes you want to make to your body.

What's important when you're trying to lose weight? Or gain weight?
Lets look here. The biggest factor contributing to the number on the scale is your calorie intake. If you want to lose weight, reduce this, put on weight, increase this.
Then our protein level is important this allows us to stay fuller for longer reducing our chance of binging as well as helping us build and sustain our muscle mass.
... Then once all this is in check you can start worrying about nutrient dense foods. E.g questions like am I eating enough fruit and veg, should I be eating kale, do I need to choose a smoothie over a diet soft drink?
Lastly, don't ever forget or neglect food you enjoy! This allows you to stick to your new life style changes and makes it easier for you to succeed!
#nutrition #bodytransformation #bodycomposition #weightloss #massgainer #muscle #mass #fatloss
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Calories are important.
Here's a video for you all on your daily energy expenditure, calculating the right numbers and how your body uses the energy you give it.
Some long words, quite a bit of talking and about 7 minutes of your time, but if you listen you'll learn and it could be all you need to start succeeding!
... As always check www.tgptfitness.co.uk for more information or message me if you'd like to have a chat over the phone about your fitness, strength or fat loss goals and how you can achieve them.
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Trust the process.
This is a simple message but one that is so important. We are getting to the end of January (FINALLY) and I know some of you maybe thinking your life would've been turned on its head by now.
Sorry but even if you went to the gym everyday, this isnt how this works.
... Long term changes to your body composition, strength and health take time and consistency.
Tell that to yourself. Now, later, again and again. Forever.
You will get there. It just takes time.
#goals #january #workout #fitspo #inspiration #quote #fitness #workout #weightloss #personaltrainer #bodytransformation #weightlossjourney #weightlossmotivation
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I'm talking about Steps. Well not Steps but steps.
Theres a bit about individual goals, small increases to your current regime and N. E. A. T.
Have a listen and comment if you need to know more.
... As always go to www.tgptfitness.co.uk to find out more!
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Plant based proteins
A few clients of mine have been asking for more ideas around plant based protein.
I understand that when looking to reach 1.5g to 2.2g of protein per kilogram of bodyweight on a plant based diet can be difficult.
... But having a better knowledge of the calorie to protein content of foods makes it easier to reach your goals.
A blend of whole foods and supplements does make this easier and you shouldn't be afraid to add some supplements to your daily diet.
Other foods do add protein to your diet at smaller amounts so don't forget to include those too.
Keep learning and everything gets easier!
#diet #vegan #protein #plantbased #veganuary #supplement #nutrition #onlinecoach #personaltrainer #pt
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Correlation is not causation.
If you want to lose weight. Take control of your calorie intake and do more steps.
Sounds simple but it's literally all you need.
... A little weightlifting helps keep your muscle mass too by the way.
Stop listening to people saying sleeping in makes you lose weight, eating brocoli makes you lose weight etc.
Its just that people who aren't struggling with their weight sleep well and eat well. Not necessarily that they're individual actions make a difference across the board.
Correlation is not causation.
#food #diet #nutrition #bodytransformation #onlinept #weightloss #personaltrainer #onlinecoach
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