Fabio Coghe Coaching

My girl 😍

Discipline wins.

Procrastination loses.

Either do it at 100% or don’t even bother trying. There is nothing in between. It does not exist.

I was reading that our purpose in life isn’t to be good, to please God, to be beautiful, to be popular, or to be successful. But rather, our purpose is to remove the masks and the facades that block the flow of this intelligence and to express this greater mind through us.
Powerful thing to keep in mind.

“Anyone that suggests to me to do less is either not a real friend or very confused.
- Grant Cardone

Maybe another month left for my shoulder to be fully recovered and we are back onto it 🤩🙌🏼😁

Most people’s mind set = “I don’t have time to train, to learn a new skill, or anything really, because I’m busy”

Really? As if you are the only one who is busy.

It is about priorities and it is really all about mindset.

🔥 ISN’T THIS POWERFUL TO READ AT 7:30AM? 🔥

“What you mentally rehearse and what you physically demonstrate is who you are on a neurological level. The “neurological you” is made up of the combination of your thinking and actions on a moment-to-moment basis.

“Joe Dispenza”

Throwback when I was 20 with no beard but also no white hair either 🤣🤣🤣

On the right side my big brother who brought me into the weightlifting world at the age of 12, and in the middle a very good friend of mine, also European Powerlifting Champion Daniel Miller from Polonia 🇵🇱 who taught me a lot about strength training.

Forever grateful to have met you brother ❤️

🔥 2023 is coming! Time to get better, time to get bolder and time to execute like never before 🔥

You can do this!

HOW TO - DIPS BAR IN 3 SIMPLE STEPS TO PUT MORE EMPHASIS ON YOUR TRICEPS INSTEAD OF YOUR CHEST

1) Keep your torso as straight as possible without leaning forward to much throughout the entire movement as you go up and down.

2) Ruotate the bar handles grip inwards so your elbows can automatically close to keep more tension on your triceps

3) Stretch all the way down to the point where your shoulders go past 90 degree angle, and do not lock your elbows at the top of every repetition

As I am recovering with my shoulder, I’ll be posting more videos soon, as soon as I’m back onto it.

Hope you guys are killing it!

2023 is coming. Keep up the great work.

Send a message to learn more

Supporting my love’s business ❤️ meanwhile meeting new amazing people who are on the same mission for growth! 🥳😁💯

One of those days at when they thought I was from Africa and not from Italy 🇮🇹 😅😅😅

In the house putting work 💯

Looking at the hands after a big lift is like “s**t next time I’m gonna use Dishwashing Heavy Duty Gloves” 🤣🤣🤣

Training and having fun with the bro 🤣🤣🤣

Pay attention to who you share your things with and their reaction, so you can learn from it.

Things that you do, things that you read, things that you listen to, personal experiences you are having in life, and especially your achievements.

Their responses and body language will tell it all.

Family and friends "in most cases" unfortunately are the ones who will talk you out of things you do.

The simplest way to avoid it all when they ask you things about your life, is just replying "Everything is all good"

No explanation needed.

80% of them don't care about your problems, 20% of them are happy you have them and no one is here celebrating your successes apart from those who are super successful.

🤓🤓🤓

I was about to fart 💨😅

When are you gonna put your health first? And if not now, then when?
You are not a procrastinator, you are an action taker so act like it.

☀️☀️☀️

Shaping those chicken 🍗 legs 🦵🤣

Those unforgettable moments 😍😍😍

Week 2 began - Gained 2.2kg from last week - sitting at 94.2kg

One of those sneaky pics taken by my ❤️😅🤣😁💪🏼

Left side face = That’s it I’m done.
Right side face = Oh s**t, I got another set. 😅😅😅

Duane dropped almost 8kgs while suffering from an injured back and an injured foot. 😮 😮 😮
Duane is a perfect example of someone who is truly committed…
Zero problems.
Only solutions.

Do you really need to stay on a low carb diet to lose unwanted body fat? 🤔

Not necessarily.

The biggest mistake I see happening over and over is beginning a body transformation journey straight with a low carb diet.

If you have been given the wrong information, that’s totally fine, but It is not the right way to pack on muscle, and get a lean muscular physique!

That is simply a recipe for disaster ❌

A proper and decent nutrition program must be designed in a way to help you develop the perfect and ideal metabolic and hormonal environment to maximize muscle hypertrophy, muscle hyperplasia and endurance, while minimizing fats quickly and efficiently.

An example of a good meal plan that will help you develop the perfect and ideal metabolic and hormonal environment is balancing the ratio of calories coming from carbohydrates, proteins and fats.

A ratio of 45% of calories coming from carbs, 35% of calories coming from proteins, and 20% from fats is ideal.

You don’t have to starve yourself by eating and drinking fish, greens and water. 😰

Instead, having a perfect balance of Carbs-Proteins and Fats and eating every two and a half to three hours will do the trick, because instead of feeling small, flat and weak, you will become bigger, you will feel harder, and your muscles will feel full and dense as you are simply keeping your body in anabolic state 24/7.

It is time to start thinking Long Term! 🙌🏼

Because Rome was not built in one day, therefore, looking for a quick fix is not really the solution, and my suggestion to you is to start working your way up with consistency and patience towards a better and healthier body. 😍

And the way you do that is by following the correct step by step process, In which I teach inside of my body transformation system, and I promise you that once you get there, it will be worth your time, effort and energy. 👇🏼

Start Today!

Does more time working out in the gym equals more or better results?

There is a huge misunderstanding on this topic as you will hear those who suggest training for 3 hours, those who talk and suggest training for 1 hour, and those who really believe in training twice a day.

The truth is that none of these groups of people are wrong, because when it comes to training and nutrition, at the end of the day, we all have different goals when trying to achieve a great physique.

And the first question you need to ask yourself is, “What do I really want to become’?

Do I want to become a bodybuilder, do I want to become a fitness model, do I want to look and feel good in my own skin, or maybe you just want to get stronger!

What is it that you are really looking to achieve?

Now, let's talk about training in the gym for the purpose of building muscle, losing body fat, and increasing your strength.

All these 3, believe it or not go hand in hand in achieving a strong and powerful body.

When we train for building muscles (muscle hypertrophy), we work with an amount of sets, reps, and recovery time that allows us to increase the size of the muscle fibers in terms of volume, and that is why it is called muscle hypertrophy.

When we train for increasing strength (muscle hyperplasia), we work with an amount of sets, reps, and recovery time that allows us to increase the muscle fibers in terms of number, and that is why it is called muscle hyperplasia, (let’s say 500 muscle fibers become 1000), that's what happens with muscle hyperplasia.

When we train for losing body fat, and this is where a lot of people get it wrong, the amount of sets, reps, and recovery time, yes it can be slightly different, with a few different training variations as well, but not that much.

Because when losing body fat, the main difference lies in the calorie intake that you consume in each meal, and the amount of cardio that you perform in each workout.

So going back to how long you should be working out in the gym, when you train for building muscles and losing body fat, your recovery time in between sets should be between 1-2 minutes, which will usually make your full workout 1 hour long.

And it also depends of course on the amount of exercises that you do but as a standard guideline, 3-4 exercises per muscle group is plenty.

The most important key to focus on is making sure that each set is performed to failure in order to break the muscle fibers down enough so they can build themselves back bigger and stronger.

When training for increasing your strength the recovery time here is a little bit different, between 2-3 minutes, which will usually make your full workout even 2 hour long sometimes.

Now, if you’re training for a photo shoot or for a competition, then you may be training twice a day because you may want to split your workout by doing cardio in the morning and weight training at night time.

But please do not confuse this with “”The longer you stay at the gym the better””, because that's not how it works.

Whether you train for hypertrophy or hyperplasia, the key for growth was and always remains INTENSITY, because quality over quantity, always wins.

So with that being said remember from now on, when you step foot in the gym, make sure your workouts are structured to perfection, your recovery time is on point in each set, bring each set and reps to full failure, leave the gym, eat, sleep and recover...

And that my friends, is the key for growth.

Be aware of your thoughts, your dreams, your behaviours, and your desires, your lack of success may be triggered by the lack of one of these.

Start Today!

Breakfast fuel ⛽️ and portions like a little bird 🦢 😅

Tonight for dinner - smoked salmon, plain rice, and mix veggies 🤓

If you think you should follow an extraordinary training program to get strong, fit and healthy, well, think again....

Sticking to a basic, super simple training program and slowly progressing as you gain more experience with your body, the movement and the weight you lift, will dramatically increase your results big time.

Why?

Because your body needs to adapt to it, simple as that..

And especially when starting out.

There is a ton of complexity when developing your physique and increasing your strength because a lot of different factors come into play.

And so the evolution and the creativity of doing something more or something a little different comes at a much later stage of your training journey, because the very first step in increasing your strength and developing your physique is knowing how to perform all of the major lifts correctly and how to improve the weight you are lifting on each of those lifts consistently.

Following a simple plan that has an easy-to-understand structure, a logical method behind it, and most importantly the consistent implementation from you personally, will 100% guarantee your results.

Complexity is not always the answer when we do things at the start.

You do not need to do anything crazy, because the majority of the time, the simpler the workout, the better.

Our bodies are not designed to be strong, however the development of strength is crucial and so you need to train your body to get stronger.

Building strength requires you to have 3 things implemented all at the same time:

#1 A perfect structured training plan.

#2 The constant ex*****on of that plan.

#3 Giving your central nervous system enough time to recover.

Applying these 3 things correctly, will ensure you get to know your body so well because you’re simply doing the correct things, you’re listening to it, you’re being patient, you’re learning, and slowly modifying your workouts to what feels good for you.

Start Today!

Why do we need to take antioxidants as supplements?

Free radicals are produced within our body as part of its natural processes so there is no way to prevent these from being produced.

What we need to do is to prevent them from remaining in the system.

The problem is that, in today’s world, there are outside factors contributing to the production of free radicals.

This means that the body is under immense strain to keep these under control and often, it fails to do so, allowing free radicals to remain.

The result, premature ageing, disorders and diseases that can, sometimes, be fatal.

In a healthy body, the free radicals are controlled by the production of antioxidants.

But when your diet lacks in the right nutrients, your body cannot produce enough of these to make the right amount of difference.

This is why we have to help our bodies along by taking in antioxidants supplements.

Keep Your Health.

Start Today!

..Quit Making Excuses..
You Are Better Than That
Start Today!