tombaileypt

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Get BETTER Results With These Tips! 🤌🏼 Read 👇🏼 If you’re tracking calories - kudos to you 👏🏼 If you’re not… yeah it’s a bit of a ballache for the first couple of weeks, but it gets easier (because you generally eat the same stuff) 🤷🏼‍♂️ It’s also a MASSIVE learning curve for clients when I introduce them to it - and they never regret doing it! 🙅🏼‍♂️ Learning how to manage YOUR diet is how you get epic results in a sustainable way and KEEP them! 👀 Following a meal plan is okay… it might teach you better food choices and portion control, but you’ll always revert to your preferred choices in the future 😉 Want coaching through the process with support & accountability? DM me “INFO” and let’s chat! 💬

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🤯 Nutrition Hack To LOSE FAT Quicker! 🚀 Read 👇🏼 This is just an example, but shows how changing the ratios of 2 macros can result in better fat loss by reducing calorie intake (without reducing your food intake!) 👀 One part of your total daily calorie burn is TEF (Thermic Effect of Feeding) 🔥 Simply put; calories burned by digesting food. Which varies by macronutrient, calories lost during digestion👇🏼 🍗Protein ~20-30% 🍠Carbohydrates ~5-10% 🫒Fat ~0-3% So more calories towards protein = more calories burned! 🔥 Fibre doesn’t exactly ‘burn’ more, but you just absorb less! 🤏🏼 More of your daily calories allocated to these 2 can; 📈Increase your deficit 📉Decrease your hunger Which equals your diet made easier & more effective! 🔥😎 #fyp #foryou #gymtok #fittok #fitnesstips #losefat #caloriedeficit #fatloss #loseweight

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Calorie Surplus To Grow? Or Is Gaintenance The Way? 🤔 Read 👇🏼 Once every so often, something comes out that challenges your beliefs and conventional ways of thinking 🧠 This topic is exactly that. It’s perpetuated that calorie surpluses are required to grow optimally - but is that true? 🤔 Let’s rethink this: Surplus: an amount of something left over when requirements have been met TDEE: your body’s total daily calorie burn to maintain body fat % including BMR, TEF, physical activity & other movements or processes (including MPS) Commonly a 300-500 surplus is recommended to store additional calories in the form of muscle tissue… But a surplus in this case is IN EXCESS of what’s required… if energy requirements increase for MPS, this increases your TDEE! Meaning a surplus is largely contributing to body fat gain 📈 Research shows muscle can grow at maintenance or in a deficit by using stored energy reserves (Longland, 2016 & Campbell, 2018) 👀 Muscle growth doesn’t demand a huge calorie increase - the exact calorie requirements for growth aren’t known but 300-500 seems far in excess considering daily growth rates💪🏼 The main 2 things we need for muscle growth are high levels of mechanical tension & adequate protein intake 📈 If you’re hitting the wall with your training, it’s unlikely to be a calorie problem (unless you’re in a significant deficit) and more likely a programming, intensity or fatigue related problem 🤷🏼‍♂️ Note: TDEE would gradually increase as you accrue muscle tissue, so you would need to intermittently increase maintenance calories (especially if you notice you’re leaning up or losing weight) 📉 This said, eating at your true TDEE daily would be impossible - so it fails practically, but being CLOSE to maintenance, even if it’s a slight deficit, or a tiny bit over will probably be the sweet spot and not hinder growth🤌🏼 Ultimately, it’s about your goals 🤷🏼‍♂️ Want to stay lean? Stick to maintenance. Comfortable with fat gain? Use a slight surplus. Thoughts? 💭 Discuss 👇🏼

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How To Keep Building Muscle! 📈💪🏼 Read 👇🏼 You have to create demand for muscle growth, then meet that with the supply of nutrition ⚖️ That demand is is the stress you place on your muscles when lifting weights 🏋🏼‍♂️ Your body adapts by repairing and adding muscle, so it can deal with that stress in the future 🙅🏼‍♂️ So what’s our job? 👀 Keep upping the stress 📈😈 By gradually increasing reps/weight over time! THAT is the game of progression in the gym 😎👊🏼 #fyp #foryou #gymtok #fittok #fitnesstips #fitness #buildmuscle #gym #gymmotivation #gains #muscle

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How Much Fat Can You Lose In A Day, Week, Month? 🤔 Read 👇🏼 Sometimes it can feel like the scale is barely budging 😤 It’s moving slowly, but you’re growing impatient… Maybe you think it’s not working and you need to try something new, OR throw the towel in altogether 🤷🏼‍♂️ ⚠️THIS IS YOUR SIGN⚠️ To trust the process, and be consistent! Small daily actions will add up to the big wins soon enough 🔥 DM me “Coaching” if you’re a man over 30 wanting help with fat loss 💬

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Would You Have Guessed? 🤯 Read 👇🏼 The study by Nedeltcheva et al. (2010) aimed to compare different sleep durations on weight loss, fat loss & metabolic heath 👩‍🔬 Both groups achieved similar WEIGHT loss… BUT - the 5.5 hours sleep group lost 0.6kg fat and 2.4kg lean mass 😲 Whereas the 8.5 hours sleep group lost 1.4kg fat and 1.5kg lean mass 👀 Lean mass doesn’t mean pure skeletal muscle mass tissue, it’s anything that isn’t fat but it was still shocking so I dug deeper ⛏️ Their meal plans were a measly 18% protein and there was no mention of resistance training - 2 HUGE things for muscle retention when dieting 💪🏼 🛠️ Fixing your SLEEP makes dieting SO much easier Restricted sleep causes increases in ghrelin (hunger hormone) and decreases in leptin (satiety hormone) - so your body will be craving high calorie and sugary foods more with bad sleep! 😴 #fyp #foryou #gymtok #fittok #fitnesstips #fitness #gym #gymmotivation #losefat #weightloss #weightlosstransformation #fatloss #nutrition #calories #sleep

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Ever Wondered How Fast You Can Gain Muscle? 🤔 Read 👇🏼 💪🏼 Building muscle ain’t easy… You’ve gotta train hard, consistently and also nail your nutrition and sleep 😳 You’re sore a lot of the time and feel like those small increments in the gym aren’t stacking up 😤 Adding 1-2 reps to an exercise, or adding a 1.25kg plate to an exercise 🫠 It's moving slowly, but you're growing impatient... Maybe you think it's not working and you need to try something new, OR throw the towel in altogether 🤷🏼‍♂️ ⚠️THIS IS YOUR SIGN⚠️ To trust the process, and be consistent! Small daily actions will add up to the big wins soon enough! 📈 #fyp #foryou #gymtok #fittok #fitnesstips #fitness #protein #buildmuscle #muscle #musclegain #gym #gymmotivation

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Busting The BIGGEST Muscle Building Myth! 🤯 Read 👇🏼 It’s commonly said that muscles are ‘broken down which causes them to be built back bigger’ But this isn’t true 🙅🏼‍♂️ and can lead to improper resistance training methods 👎🏼 You can create a LOT of muscle damage doing high rep sets, too many sets per muscle, super slow eccentrics and stretch position exercises 💥🥊 But actively trying to ‘damage’ your muscles is counterproductive 😕 It doesn’t trigger growth, it increases recovery time and can produce more soreness - which ISN’T a proxy for workout effectiveness 📉 Instead, focus on pushing your sets HARD to the point your reps slow down 🎯 because the highest force (tension) is experienced at slow contraction speeds at maximum efforts 📈 This does NOT mean move deliberately slow 🐢 it’s an involuntary slowing of contraction speed despite trying to move it as fast as possible 💨 This tension is detected on the muscle fibre level, then converted into cellular signalling resulting in added myofibrils (think more pieces of spaghetti within the bundle) - resulting in growth! 💪🏼 As you grow, you can tolerate more in the gym (reps/weight) - so increasing this gradually & consistently (progressive overload) to keep pushing yourself is essential to keep tension high 🏋🏼‍♂️ Both processes require increases in muscle protein synthesis 📈 however… You can trigger muscle growth without being extremely sore & you can also trigger extreme soreness without muscle growth 🤷🏼‍♂️ Which would you rather pick?

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📉 Body Fat Going Down…But Not Your Weight? 🤔 Read 👇🏼 Having worked with hundreds of people, I see this in 99% of cases 🤯 You’re doing everything perfect, nailing nutrition, steps, workouts… Anticipating a new low the next morning, then BOOM - a spike 😫 It’s VERY annoying, but this is where we need to detach our emotional investment in the daily scale readings ⚖️ The reason we do every day is so we can get the average across the week 📆 Because body weight is subject to fluctuations, it will move up and down and often it’s out of your control 🤷🏼‍♂️ The more data points we have, the more we can smooth out these fluctuations and get a feel for the actual weekly weight loss trend 📉 Commit to the daily actions of hitting your nutrition & activity targets and judge yourself based on THOSE - not your weight 🙅🏼‍♂️ This way your fat loss is guaranteed behind the scenes, even if the scale isn’t revealing it just yet! Stay consistent 😎✊🏼

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How To Lose FAT…NOT Muscle‼️ Read 👇🏼 20-30% of your total weight loss when dieting CAN come from muscle 😢 And yes this applies to ANY DIET - because for any diet to be successful it must create a calorie deficit 📉 When your body is forced to use its own energy stores, it’s not that picky… It’ll use body fat preferentially (because fat is WAY easier to use for energy than breaking down protein) 🔥 However, because muscle burns roughly double the amount of calories at rest compared to fat…it doesn’t make sense to hold onto it during times of energy restriction 🤔 UNLESS - you send the right signals 📶 Fat loss is a CALORIE dependant process⚖️ Muscle gain/retention is a SIGNALLING dependant process🛜 Lifting weights is one of the best signals to send that muscle mass is to be held on to 💪🏼 Higher protein targets & adequate sleep also really help! 📈🍗 Lift your weights, prioritise sleep, eat your protein & you’ll look a LOT better at the end of your diet! 🫡🤝 DM me “Coaching” to learn more about working with me 1-2-1! 💬

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“Not All Calories Are Equal” MYTHBUST 👊🏼 Read 👇🏼 Spoiler alert - they are 👀 When the nutrition facts states ‘X calories’ - that IS how many calories of energy that food/drink contains… BUT the human body isn’t a bomb calorimeter (the device used to calculate the amount of energy in the food/drink) 🔥 What does this mean? 🤔 1. Your body burns calories digesting food, meaning your net calorie absorption is lower than what it says on the packet 2. In some cases like fibre - not all of the calories will be absorbed Humans not only need calories, but also vitamins & minerals for optimal health 📈 But if somebody was JUST to focus on calories, can they make fat loss progress? Absolutely! However - if you’re eating 1,500 calories of jelly snakes, bread & butter and soda, you’re going to have a pretty rough time 😂 So yes - a calorie is always a calorie… But no - it’s not the only thing you should focus on when dieting 😎🤝

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Lose FAT…NOT Muscle‼️ Here’s How 👇🏼 And yes this applies to ANY DIET - because for any diet to be successful it must create a calorie deficit 📉 When your body is forced to use its own energy stores, it’s not that picky… It’ll use body fat preferentially (because fat is WAY easier to use for energy than breaking down protein) 🔥 However, because muscle burns roughly double the amount of calories at rest compared to fat…it doesn’t make sense to hold onto it during times of energy restriction 🤔 UNLESS - you send the right signals 📶 Fat loss is a CALORIE dependant process⚖️ Muscle gain/retention is a SIGNALLING dependant process🛜 Lifting weights is one of the best signals to send that muscle mass is to be held on to 💪🏼 Higher protein diets also really help! 📈🍗 The lower protein amounts referred to in the video for muscle retention are 1.2g/kg/day… The higher protein amounts are 2.4g/kg/day, which COULD assist muscle building during a deficit* 👀 *This is much more likely in people; new to lifting, heavily overweight, that are detrained! Lift your weights, eat your protein & you’ll look a LOT better at the end of your diet! 🫡🤝 #fyp #foryou #gymtok #fittok #fitnesstips #fitness #losefat #fatloss #caloriedeficit #loseweight