Your body only adapts when you give it a reason to. Progressive overload isn’t about ego lifting — it’s about small, consistent increases over time. Progressive Overload is one of THE most important principals of building muscle. Progressive Overload refers to either: a) an increase in weight. b) an increase in reps. c) a combination […]
Calorie Deficit – this is what matters for weight loss, NOT the diet you choose. Every week there’s a new “best” diet — keto, intermittent fasting, paleo, plant-based, low-carb, high-protein… the list never ends. However the fact is that if you’re not in a calorie deficit, you won’t lose weight. That means you must consistently […]
I had a message earlier today asking whether black rice is better than white rice for weight loss — so I thought I’d clear this up. Here’s the quick breakdown (per 100 g uncooked): 🍚 White rice: ~365 calories 🌾 Black rice: ~356 calories Yep, not a huge difference! Black rice has a bit more protein and fibre, plus some extra antioxidants (hence the […]
‘Lose 10kg in 30 days’… I got sent the above graphic earlier and I thought I’d share my feelings with you today… Posts like this one make weight loss look simple, but the truth is, healthy and sustainable weight loss is far more complex than a few quick tips. Yes, habits like walking, staying hydrated, […]
5 things you need to stop believing if you want to lose weight…. Most people don’t fail at weight loss because they’re lazy, they fail because they’ve been massively misled. Here are 5 common myths that hold people back, and the truth you need to break past them. 1. “Carbs make you fat.” Myth: Eating […]
Frustrated with Your Weight Loss? Read This. ⬇️ You’re doing everything right—eating ‘clean’, hitting the gym, cutting out the junk… but the scale won’t budge. It’s exhausting. It’s demotivating. It’s frustrating… And it makes you wonder, what’s the point? Here’s the hard truth: You might be making mistakes without even realizing it. 1️⃣You’re Overeating Without Knowing […]
TBHQ2 is ready for business! It’s been a busy few weeks, but we did it! I say ‘we’ because I’ve been extremely lucky to have some amazing people help make this happen! Firstly Timberbespoke & his team did a truly AMAZING job. Their service & standard of work is superb. My DIY skills are not […]
Body Transformation Pics- You don’t always need to be in your pants! ‘Before and after’ photos of scantily clad clients are extremely common in the world of health & fitness. It’s really common practice to use these underwear shots, as they can help to showcase physical changes. However, health & fitness is much more than […]
N.E.A.T… 15% of your total daily calories are burned from your daily activities excluding resting, training, sleeping and eating. This is referred to as Non Exercise Activity Thermogenesis (N.E.A.T). N.E.A.T vs E.A.T A huge influence in N.E.A.T levels are the total amount of daily steps that you perform. Exercise Activity Thermogenesis (E.A.T) accounts for only […]
Free fat loss tips. Fat loss may not always be easy, but it can be simple. I’ll be sharing some practical tips over the next few weeks that are designed for you to put into practice starting today! Tip #1 eat protein for breakfast. It doesn’t matter what time you eat breakfast, whether it’s 5am […]