Clem Fitness

Although I always recommend a more long term, sustainable approach, I understand that sometimes life throws us a curve ball and we need to whip our bums into gear asap.

In this article I go over what you can realistically achieve in a month, which workouts to do and give out a few nutrition considerations to take into account

🟢 Realistic goals for quick fitness results

Getting in shape sounds exciting, and is feasible, but setting reachable goals is key to seeing fast fitness results without getting overwhelmed. First and foremost, let's take a look at what your body is capable of doing.

🔹 Building muscle

The accepted consensus on the speed at which your body builds lean muscle is around one pound per month. Beginners may see faster results (2-3 pounds per month) because of newbie gains.

🔹 Burning fat

Fat loss can be as fast as one to two pounds of fat per week. Faster weight loss results in non fat mass being lost, like muscle.

🔹 General weight loss

Seeing the weight go down on the scale can be a result of many factors including fat loss, muscle mass loss, water weight fluctuation and how much you eat.

Depending on how aggressively you choose to diet, you will lose more or less weight. I've seen anywhere from 2-4 pounds per week, with the higher number mainly due to water weight fluctuations.

Keep in mind that the more restrictive you are with your diet, the worse you'll feel, the worse you'll do in the gym and the more long term negative side effect. If you haven't guessed by the tone of this last sentence, I do not recommend losing weight too fast.

🔹 So what's actually possible if you're determined to get in shape quickly?

First of all, you'll have to define what "getting shape" means to you.

The clearer you can articulate it, the easier it will be to find the right workout plan to reach your goals quickly. For some, this could mean shredding off a few pounds in a couple of weeks, for others, it could be about toning up.

Second, it will depend on what you mean by quickly.

Is it two weeks? A month? For the sake of this article, I'll assume one month is the time frame.

If by in shape you mean losing weight, I've seen people lose 10 pounds over three weeks. Again, mainly due to water weight. Visually they did appear different.

It's worth mentioning that this weight did not stay off, they gained it back after their event.

If by in shape you mean feeling fitter, able to lift and run more, it'll depend on how long you've been inactive and what your prior fitness level was. It takes me roughly two weeks to lift decent weights in the gym after taking more than two months off. I'm not building any new muscle during this time, my body is just getting used to the gym again.

If you're starting from scratch you can make good progress on your technique over 2-4 weeks by practicing every day. Unless you are a complete beginner, you will not build much more than one pound of lean muscle mass which frankly, is not visible from the outside.

You can however become more endurant relatively quickly with HIIT workouts. These high intensity workouts help your body utilize pyruvate better for energy production. The effects of these workouts are very quick if you're not used to doing them.

https://wix.to/oq4Uyie

Get in Shape Fast: Tips and Tricks Getting in shape quickly is a classic demand I hear as a personal trainer. Whether it's a last minute wedding invite, summer sneaking, or just a sudden urge to feel healthier, the reason are plenty of reasons people want to kick it into high gear.Although I always recommend a more long term, sustain...

The first part of the Corsica hike is up on the blog. This post gives the youtube video a little bit more details and background.

France's Toughest Trek: Gr20 Hike Part 1 In September 2024, my dad and I hiked across Corsica on the famous GR20 trail. This beautiful and challenging thru hike took us ten days

I've started using a habit tracker recently and it's been a huge help in reaching my goals.

In this article, I go over exactly how I create mine and what to think about when creating one.

Full article on the blog

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Goals are a side effect of your habits.

If your goal is to get stronger, the habit of going to the gym will make it happen.

If your goal is to lose weight, the habit of choosing healthy foods will make it happen.

Creating new habits and routines is the fastest way to reach any fitness goals in a sustainable way. The problem is that our minds do not like new routines. They like our current routine and will use all the tricks at their disposal to rationalize us out of creating new healthy habits.

How often have you found yourself saying "I'll do this tomorrow", "I don't have time for this today" or even "This sucks" when trying to develop a new fitness routine?

Every time I go on holiday I always tell myself the same thing: I'll do 100 push ups a day. It takes less than 10 minutes and it'll be a good way to maintain some strength and upper body muscle mass.

I'll do it for the first few days and then, sure enough, I completely stop. Either I don't have time (even though I'm not working...), or I just don't feel like it, or the sun was shining the perfect way that day, the excuses are almost infinite.
And the worst thing is, I actually feel awesome after completing all those push ups! I feel accomplished, disciplined, I actually feel energized, and overall I am happy to have stuck with my plan.

Unfortunately, our mind, or at least mine, is not wired to handle change effectively and I need as much help as possible when creating my new habits.

Enter the habit tracker.

A habit tracker is nothing more than a document that allows you to track how many days you've done the new habit.

https://www.clemfitness.com/post/stay-on-track-make-fitness-a-habit-with-this-tracker

I like to start my days with a good serving of protein. Sometimes I do protein only, and other times I mix in some carbs. It depends on how I'm feeling that day, how many workouts I plan on doing and honestly on what's in my fridge.

As a quick reminder, you should aim to get at least 1.6g of protein per kg of body weight every day. So if you weigh 60kg that's 60 x 1.6 = 96g of protein every day.

These breakfasts are packed with proteins, easy to make and offer a lot of variety in my fitness routine.

*All the ingredients are the portions I am used to. You can have more or less depending on your goals and preferences*

**I put the amount of protein per ingredient in parentheses (g)**

Ham and eggs

A classic, which can be whipped up in less than 5 minutes.

Ingredients:

3 eggs (21g)

100ml egg whites (11g)

100g of your favourite ham (15g)

Total protein: 47g

Directions:

Oil up your pan

Make the eggs however you prefer, I do scrambled because it's faster and mixes the egg whites nicely. If I have more time I'll do sunny side up.

Option to sear the ham in the pan after you've served the eggs.

Four more recipes in the blog 😋

https://wix.to/gqApjnG

5 protein packed breakfasts to kickstart your day These breakfasts are packed with proteins, easy to make and offer a lot of variety in my fitness routine. Remember to eat at least 1.6g of..

Short and sweet today! This is the first no repeat workout I did since coming to Van, I forgot how fun these are 😄

20 Min Wild HIIT Workout At Home, Full Body, No Repeats This full body HIIT workout is short and intense! We have 30 moves to do, 30s of work and 10s break for a total of 20 min of sweat and fun. I'm using 30 poun...

Do you like in person or online training?

I think both are a viable way of reaching your fitness goals. I broke down the pros and cons in the latest blog post.

🟢 What to expect from in person training

When you think of personal training, the first image that probably pops into your head is a trainer standing next to you at the gym, guiding you through your workout. That’s the classic in-person experience, and it has a lot going for it, especially if you enjoy being around people.

With in-person training, you get real-time feedback from a pro who’s watching every move you make. They can correct your form instantly, adjust your workout on the fly if you need it and answer any questions you may have in real time. This hands-on approach is great for people who like the accountability that comes from physically showing up at the gym and having someone there to push them when things get tough.

But there are some downsides to consider.

First off, in-person training can be pricey. You’re paying for one-on-one time, and that can add up quickly, especially if you workout a lot. You’re also tied to their schedule—if your trainer is booked solid or your work hours are all over the place, it might be tricky to find a time that works. Plus, if you travel a lot or just have a busy life in general, sticking to a consistent routine might be harder with in-person sessions.

So, while in-person training offers that personal connection and immediate feedback, it may not always be the most convenient or cost-effective option for everyone. Still, if you need that extra push or prefer having someone guide you step-by-step in the gym, this could be a great fit for you!

🟢 The rise of online personal training

I remember when I first saw other trainers doing online training around 2013. It's only gotten more popular ever since.

With the convenience of working out anywhere, anytime, it’s easy to see why. Instead of being tied to a gym or a set schedule, online training lets you work with a professional trainer through apps, like Trainerize and video calls from the comfort of your home (or wherever you are).

Whether you’re travelling, working late, or just prefer exercising in your living room, online personal training gives you the freedom to train on your terms.

One of the biggest perks? Flexibility. You’re no longer limited by your trainer’s schedule or location.

Want to squeeze in a workout at 6 a.m. before work? No problem. Prefer to hit the gym late at night after the kids are asleep? Online training makes that possible. This flexibility often leads to better consistency because you fit workouts into your life without needing to rearrange your day.

Plus, online personal training opens the door to more options. Instead of being limited to local trainers, you can connect with fitness coaches from around the world who specialize in exactly what you need—whether it’s strength training, fat loss, or injury rehab.

You also get access to digital tools like workout tracking apps, progress monitoring, and video demonstrations to guide you through exercises, which can be a game-changer for staying on top of your goals.

Online vs. In-Person Training: What Is Better? With the rise of technology, we now have more options than ever to help us reach our goals, including online personal training. But how...

The Science of Sleep – Breaking Down the Sleep Cycle

You’ve probably heard that getting enough sleep is crucial, but what’s really happening while you’re catching those Zzz’s?

Sleep isn’t just one long, dreamy stretch—it’s actually broken down into different stages, each playing its own role in helping you recover, repair, and recharge. Let’s break it down.

🟢 The Stages of Sleep

Your body goes through cycles of sleep every night, typically cycling through 4-5 times, with each cycle lasting about 90 minutes. Each stage has a unique function that’s essential for both your overall health and fitness performance.

Non-REM Sleep:

REM stands for Rapid Eye Movement

This stage is where the real magic happens when it comes to physical recovery.

Stage 1: This is light sleep, the bridge between wakefulness and sleep. It’s the "dozing off" period when your body starts to relax.

Stage 2: A deeper state of relaxation kicks in here. Your body temperature drops, your heart rate slows, and your muscles relax, all preparing you for deep sleep.

Stage 3 (Deep Sleep): This is the deep, restorative sleep where muscle repair, growth, and immune function thrive. Your body produces Human Growth Hormone (HGH) during this stage, making it vital for anyone serious about fitness and recovery. The more deep sleep you get, the better your muscles recover from those tough workouts!

REM Sleep:

Ever had those vivid dreams that feel super real? That’s happening in REM sleep. But REM is about more than just dreamland—it’s important for brain health. During this stage, your brain processes and stores information, improving memory and cognitive function.

For fitness enthusiasts, REM sleep helps with motor learning—so those new moves you practiced at the gym or on the field? They’ll stick better after a good night’s REM sleep.

🟢 Quality vs. Quantity

You’ve probably heard the rule: “Get 7-9 hours of sleep each night.” But it’s not just about hitting that number. Both quality and quantity of sleep matter. You could be in bed for 8 hours, but if you’re tossing and turning all night, you’re not getting the deep and REM sleep your body needs for recovery.

Sleep Quality: This refers to how much time you spend in the restorative stages (deep and REM) versus light, restless sleep.

Sleep Quantity: The total amount of time you spend sleeping. Without enough hours of sleep, your body doesn’t get a full chance to cycle through these important stages.

How To Sleep Better: The Basics Sleep isn’t just about recharging your batteries—it’s the secret sauce that helps you recover faster, keep your hormones in check and build

Vienna was a blast, I’ll be coming back for sure 😍

From beautiful museums, to classic architecture and delightful cafes, this city has everything for me to stay a long time in

Pics:
Just outside the art museum, the building in the back is the natural history museum
Inside St Peter’s church for a classical concert
Tower of Babel painting
What I ate after my workout 😋
Outside St Peter’s
Knights in the Hapsburg armoury
Random pics of Vienna