JB Training

A day with a workout included will always trump one without!

15/30/46/60 minutes of the day getting a good sweat on will by far lift your mood!

Gyms have now been reopened for just over a month. Within this month I would see too many people start a training program, nutrition program, or a new routine and give up in the first few weeks. This is something we need to eradicate this time around!

There’s something they didn’t know though...
⁣
You are not giving yourself the chance to see the real possible outcome of doing that program. To be honest, you need to stick to a particular program for about 8 to 12 weeks to better judge the program and get a better understanding of what does and doesn’t work for you.⁣
⁣
I know it may seem like a lot of time, but trust me when I tell you when I say that that’s when the magic happens. This is the reason why if you work with a coach or a trainer, their programs are most likely 3 months or longer.⁣⁣
⁣
No program is perfect for every person at the onset. It takes trying, adjusting, and troubleshooting along the way.
⁣
This is the reason why it’s beneficial to work with a trainer or a coach at least once. This will help you get a better understanding of what does and what doesn't work for your body and your goals. We know exactly when and how to tweak things to find what works for you and make progress.
⁣
If working with a coach is not an option, I would strongly recommend keeping a journal and tracking each step of your journey to visually see what isn't working for you. ⁣

And most importantly, do your research. When I say research, I don’t mean follow a program that your favorite fitness influencer is using. Instead, look for reliable resources. Read up on research articles. Follow trainers and coaches and gain every bit of information that might apply to you.⁣⁣ Then trust your spidey-senses if you sense something is too good to be true.

Two of the most under rated aspects of what maybe damaging your Weight Loss Goals!

Work life can be very stressful and can follow you home which can then also have a knock on effect with sleep.

Being connected to Social Media and the world 24/7 can always be a distraction from sleep, we have all been there lying in bed just endlessly scrolling through Posts on here.

Find ways to destress, whether thats meditation, deep breathing or going for a workout.

Build a sleeping ritual to help get more hours of good quality sleep, no caffeine in the afternoon, no electronics past 9pm.

These are things that can help with sleep and stress.

There is such a focus on food intake, excercise and the rest that these can be overlooked.

Just take a moment to check in on your stress and sleep quality and see if there is anything you can do to help get these back on track!

Achieiving a huge Weight Loss Success in 7/14/30 Days is incredible. Chances are that to achieve this an extreme cut in calories has occured by having cut either meals or a whole macronutrient out of your diet (Carbs are the enemy 🙄).

What usually tends to happen after these 7/14/30 days is you will revert back to bringing back those missed meals or reuniting with bread and Pizza, because you know achievement accomplished.

This then will more than likely bring back that lost weight and every now and then more weight and the main reason for this can be:

- You have not built habits for Sustainability
- You have cut out foods you enjoy for a month and suffered which does not build consistency

Once you start with the basics and understand cutting does not equate to success is a huge step forward.

Build the Habits
- Calorie Defecit
- Some form of Daily Movement (Walking as a basic)
- Eat more fruit and Veg
- Prioritise Protein
- Lift Weights
- Get Your Sleep
- Enjoy the treats Little and Often

Start creating the consistency and if you have one not so great day dust it off and go again!

All this will create yourself a healthier lifestyle which can keep you healthier, stronger and happier for all the years to come!

5 Simple Steps for Weight Loss Success

Losing weight is hard, but it doesn’t need to be complicated. If you’re unsure of how to begin your weight loss journey, start here:

1. Limit processed foods: These are your Doughnuts for example. You’re always going to want to eat more than the suggested serving, they have a higher calorie content, and they provide next to nothing in terms of nutritional value.

2. Be aware of liquid calories: Soda, juice, and alcohol are the most common calorie busters in liquid form. These drinks rarely hydrate you and only assist in increasing your calorie consumption.

3. Eat protein at every. single. meal.: Building each meal, snacks included, around protein helps you feel full so you’re less likely to turn to last minute impulse eating decisions. Protein also burns more calories during digestion than anything else!

4. Keep your mind busy: Having work, projects, or hobbies to focus on prevents mindless eating. If you’re bored at work or sitting on the couch all day you’re more likely to snack mindlessly on high calorie foods.

5. Be active: Exercise as often as you can. That doesn’t necessarily mean making it to the gym 5x per week. It can be simple, like walking the dog, cleaning the house, or raking leaves. These are all great forms of exercise too!

Focus on these five things and you’ll be creating great habits that steer you towards weight loss success!

I used to try and stick to a rigid calorie target each day. Even when I was younger and not as busy ,it was still hard work! Now, with work, family, and everything else, it would be near impossible.

Thinking of calories like a bank balance helps me keep things in check.
If you need 2,000 calories per day to lose weight that’s 14,000 for the week.
If you eat 3,000 on a Sunday then you’d need to eat 1,800 for the other 6 days to even things out.

Remember, just like a bank balance you can spend it all on pay day, but you’re going to be scratching around by the end of the month if you do!

Why does it work?

Consistency matters.

Having some flexibility around the meals you eat helps you be consistent because you can enjoy a Sunday roast or a few beers on the weekend and then just eat lighter for the rest of the week to ‘compensate.’

This is because its really the monthly average that matters
Nobody is going to be able to figure that monthly average out every week so going for a weekly average is a nice compromise.

Thinking of the average calories across the week gives you flexibility!

FAT LOSS WITHOUT EXERCISE?

Seems like the easy way out? Right? And sure it is definitely possible.⁣⁣

⁣We always have the tendency to look for the easiest, quickest solutions --- especially when it comes to losing fat --- it’s just human nature.

This is why there is a multi-million dollar industry selling detox teas, fat loss pills, waist trainers, and diet supplements. They have been able to profit off of this desperate and impatient human behaviour towards fat loss.⁣

Of course, you can lose fat without exercise --- not by utilizing all the ridiculous pills and replacements available out there, but simply by creating a calorie deficit plan.

Diet is the most important factor to fat loss. You’ve probably heard it 1 million times, and it’s absolutely true.⁣

But eating in a deficit every day is actually pretty hard. If you can create a further deficit by working out, it will aid in your fat loss and you will benefit immensely from incorporating physical activity into your lifestyle.⁣⁣

Benefits like --- reducing risk of injury; getting stronger; building lean muscle; improved mental health; increased metabolism; etc.⁣⁣⁣
⁣
𝘍𝘰𝘳 𝘣𝘦𝘴𝘵 𝘧𝘢𝘵 𝘭𝘰𝘴𝘴 𝘳𝘦𝘴𝘶𝘭𝘵𝘴 𝘢𝘯𝘥 𝘰𝘱𝘵𝘪𝘮𝘢𝘭 𝘩𝘦𝘢𝘭𝘵𝘩, 𝘧𝘰𝘤𝘶𝘴 𝘰𝘯 𝘤𝘳𝘦𝘢𝘵𝘪𝘯𝘨 𝘢 𝘴𝘭𝘪𝘨𝘩𝘵 𝘤𝘢𝘭𝘰𝘳𝘪𝘤 𝘥𝘦𝘧𝘪𝘤𝘪𝘵 𝘵𝘩𝘳𝘰𝘶𝘨𝘩 𝘵𝘸𝘦𝘢𝘬𝘪𝘯𝘨 𝘺𝘰𝘶𝘳 𝘥𝘪𝘦𝘵 (𝘺𝘰𝘶 𝘋𝘖 𝘕𝘖𝘛 𝘯𝘦𝘦𝘥 𝘵𝘰 𝘴𝘵𝘰𝘱 𝘦𝘯𝘫𝘰𝘺𝘪𝘯𝘨 𝘺𝘰𝘶𝘳 𝘧𝘢𝘷𝘰𝘳𝘪𝘵𝘦 𝘧𝘰𝘰𝘥𝘴 - 𝘯𝘰 𝘧𝘰𝘰𝘥𝘴 𝘴𝘩𝘰𝘶𝘭𝘥 𝘣𝘦 𝘰𝘧𝘧 𝘭𝘪𝘮𝘪𝘵s) 𝘢𝘯𝘥 𝘪𝘯𝘤𝘰𝘳𝘱𝘰𝘳𝘢𝘵𝘪𝘯𝘨 𝘢 𝘤𝘰𝘮𝘣𝘪𝘯𝘢𝘵𝘪𝘰𝘯 𝘰𝘧 𝘸𝘦𝘪𝘨𝘩𝘵 𝘵𝘳𝘢𝘪𝘯𝘪𝘯𝘨 𝘢𝘯𝘥 𝘤𝘢𝘳𝘥𝘪𝘰.⁣
⁣
𝗪𝐡𝐚𝐭 𝐚𝐫𝐞 𝐲𝐨𝐮 𝐝𝐨𝐢𝐧𝐠 to work towards 𝐲𝐨𝐮𝐫 𝐟𝐚𝐭 𝐥𝐨𝐬𝐬 𝐠𝐨𝐚𝐥𝐬? 𝐂𝐨𝐦𝐦𝐞𝐧𝐭 𝐛𝐞𝐥𝐨𝐰! 𝐈𝐟 𝐲𝐨𝐮 𝐡𝐚𝐯𝐞 𝐚𝐧𝐲 𝐪𝐮𝐞𝐬𝐭𝐢𝐨𝐧𝐬 𝐫𝐞𝐠𝐚𝐫𝐝𝐢𝐧𝐠 𝐟𝐚𝐭 𝐥𝐨𝐬𝐬, 𝐩𝐥𝐞𝐚𝐬𝐞 𝐃𝐌 𝐦𝐞 𝐨𝐫 𝐜𝐨𝐦𝐦𝐞𝐧𝐭 𝐛𝐞𝐥𝐨𝐰. 𝐇𝐚𝐩𝐩𝐲 𝐭𝐨 𝐚𝐧𝐬𝐰𝐞𝐫! ⁣⁣

I used to try and stick to a rigid calorie target each day. Even when I was younger and not as busy ,it was still hard work! Now, with work, family, and everything else, it would be near impossible.

Thinking of calories like a bank balance helps me keep things in check.
If you need 2,000 calories per day to lose weight that’s 14,000 for the week.
If you eat 3,000 on a Sunday then you’d need to eat 1,800 for the other 6 days to even things out.

Remember, just like a bank balance you can spend it all on pay day, but you’re going to be scratching around by the end of the month if you do!

Why does it work?

Consistency matters.

Having some flexibility around the meals you eat helps you be consistent because you can enjoy a Sunday roast or a few beers on the weekend and then just eat lighter for the rest of the week to ‘compensate.’

This is because its really the monthly average that matters
Nobody is going to be able to figure that monthly average out every week so going for a weekly average is a nice compromise.

Thinking of the average calories across the week gives you flexibility!

There are many different paths to choose from in fitness. Each one requires a lot of work and effort to be good at.

Bodybuilding is one path, but the amount of work and calories required... It's almost impossible for the average person to reach. It's basically a full time job to be able to have that "big bodybuilder look".

It's something I hear from guys just as much from women. "I don't want to get all big and bulky, like a bodybuilder". Well, you won't. That's not how our body works. We don't just lift a weight and automatically get big. You won’t just get bulky by accident. It’s intentional work.

Look at athletes like basketball players, hockey players or even soccer players. Each one of their physiques is different based on their sport. They all workout everyday and consistently, yet none of them would be considered bodybuilders.

When you workout you have to have certain goals in place and you need the right plan to help you reach that goal. Each plan will provide different results, so make sure you are on the right one for your goals.

Ever thought lifting weights will make you big and bulky?

Atenttion‼️‼️

I’ve done it I’ve found the secret formula to dropping 10lbs in 1 Hour

The secret is if you are still making your way out of lockdown go get your haircut!

The before and afters are my proof that it can work not just for me but for you!

So walk in or book at your local barbers and get the results you deserve!

Farewell lockdown hair, you did teach me how to use hair bands!

Why 90% of people fail their diets:

Ever since the internet became a thing we have been conditioned to *click* and receive.
Instant gratification is part of our lives at every turn.

It’s just so….gratifying... getting something shortly after you decide you want it.

Anymore, we can accomplish a huge list of things on our phone, all without getting off the couch.

And we have become used to it. We’ve come to expect it even. We point, and click, and let that sweet dopamine coat our senses.

This causes a massive problem when it comes to diets and losing weight.
Because there’s no such thing as instant results.

You have to work hard at your diet/your exercise plan for MULTIPLE WEEKS before you see literally anything happen.

You’ve probably had people tell you the opposite because they want your money.
Juicing is a great example of this:
“Lose 7lbs in 7 days using our super juicing diet cleanse weight loss plan!”

Deep down you know it’s a lie (it’s borderline mathematically impossible to lose that much body fat in that timeframe).

But people sign up because they want to feel that magical feeling when they see the scale drop after a few days. That instant gratification.

People who achieve results (and sustain them) recognize that there is no easy fix.

They trust in a plan, commit to it for a few MONTHS, and awesome things start happening.

- They look better with their shirt off.
- Their pants are less tight.
- They feel better in their own skin.
- They start getting compliments.

You don’t have to do crazy fads for a week to lose weight. You need to do the basics consistently.

- Workout 3-4 times a week.
- Make sure 90% of your meals are properly portioned.
- Eat a vegetable once in a while.
- Eat enough protein.

Executing the basics consistently is the one thing that everyone who has lost weight (and kept it off) has done.

Habits, habits, habits.

When you take the time to have healthy foods readily available, making positive food choices will become much easier.

I portion out Almonds because while great for you, they’re high in calories and dangerously delicious. It’s good to keep yourself honest with your portions here.

I portion out fruits for a totally different reason. Berries and cucumbers are so low in calories so it would be a challenge to overdo it on calories. I portion these simply because I love to eat and I need my shopping to last more than only two days.

I cook vegetables twice a week. It takes about 45 minutes between cutting, cooking, and clean up. These are super low calorie and a great way to keep yourself full without a huge calorie intake.

Pick vegetables and seasonings you know you like and you’ll be much less likely to get bored.

When you get in the habit of putting yourself in a food environment that will allow you to be successful, you will be successful.

The gyms have reopened!! Before the gym closures I would see too many people start a training program, nutrition program, or a new routine and give up in the first few weeks. This is something we need to eradicate this time around!

There’s something they didn’t know though...
⁣
You are not giving yourself the chance to see the real possible outcome of doing that program. To be honest, you need to stick to a particular program for about 8 to 12 weeks to better judge the program and get a better understanding of what does and doesn’t work for you.⁣
⁣
I know it may seem like a lot of time, but trust me when I tell you when I say that that’s when the magic happens. This is the reason why if you work with a coach or a trainer, their programs are most likely 3 months or longer.⁣⁣
⁣
No program is perfect for every person at the onset. It takes trying, adjusting, and troubleshooting along the way.
⁣
This is the reason why it’s beneficial to work with a trainer or a coach at least once. This will help you get a better understanding of what does and what doesn't work for your body and your goals. We know exactly when and how to tweak things to find what works for you and make progress.
⁣
If working with a coach is not an option, I would strongly recommend keeping a journal and tracking each step of your journey to visually see what isn't working for you. ⁣

And most importantly, do your research. When I say research, I don’t mean follow a program that your favorite fitness influencer is using. Instead, look for reliable resources. Read up on research articles. Follow trainers and coaches and gain every bit of information that might apply to you.⁣⁣ Then trust your spidey-senses if you sense something is too good to be true.

If your looking to start working out this year here are three things to focus on!

People get put off by going hard on the first session and then feeling it is not for them!

The very first focus has to be consistency! Turning up each week for the amount of workouts you plan is your first step. Start making a workout into a weekly habit!

From there you can start including new movements again starting with lowers and intensity to get used to the new movements!

Once the first two are mastered then it’s time to add the intensity whether you add weights, increase Reps, decrease rest time intensity should always come after the first two!

Exercise and maintaining our physical health is vitally important during a pandemic, made even harder by the latest lockdown!

However I do encourage you to get out and get some movement done! Whether it’s walks, runs, Bodyweight Circuits or weights you may have.

Get the Endorphins running, switch off from the world for 30-60 mins and keep moving. Never in our time has our mental and physical health been such an important priority to look after!

Warmer weather and the return to gyms coming it will become more accessible to workout and get your groove going!

Following on from yesterdays post I wanted to research this infographic about Diets.

Diets will forever get repackaged, renamed and re sold as the next best Diet.

All these Diets will follow the same basic pilars as shown.

These Pillars are where the true success lies.

Use these pillars and mould Eating Habits/Diet around your own unique Diet.

K.I.S.S - Keep It Simple Stupid

Here is a simple blueprint on how to build meals without the over implications!

How would you build your meal?

It is juts fact now that firstly the majoirty of people do not have the time to spend training hours on end for the majority of week and secondly probably do not want too!

The great news is that you do not have too. If you are effective and purposeful with your training you can make Fantastic Results!

Hitting your big compound moves such as Squats, Deadlifts, Military Press and Rows and looking at progressing whether its weight increments or rep increasment and making sure that your form does not waiver!

Staying consistent and listening to your body so you do not over exert yourself are also key elements!

We do not need to spend 5x a week working out when you can make progress training upto 3x a week!

Send me a message if you have any questions or how it would look set up :)

Stop going for the Shiny things and grind on the basics!

A great post by

Posted • It’s not easy but it sure is simple. Don’t let all these shiny new balls take your attention away from what matters most.

It's one of those things people refuse to believe or just don't want to be true 😆

But yes you cannot decide where the Fat Reduction comes from. It's a shame but that is unfortunately the truth.

So if in the first 2-4 weeks the fat hasn't come off where you would like that is not the time to get demotivated and give up. It is the time where you need to keep going and stay consistent and patient.

Any Questions drop me a message 🙌

JB Training updated their address.

Just a gentle reminder that the BASICS + TIME = RESULTS

You never have to reinvent the wheel.

You will probably find that under the bonnet of all these diets, detoxes and whatever comes out next all work with the same fundamentals.

Don't get distracted by the shiny things and keep going with the basics. Real change does not happen over 2 weeks!

Learn the Basics, Implement them around your schedule and watch them become a part of your weekly schedule naturally.

That is where the magic lies. Creating these habits that become so naturally part of your life!

Results that last are not Instantaneous!

Weight Loss v Fat Loss

Weight Loss Accounts for Fat Mass and Muscle Mass and does not discriminate about where it takes from for Weight Loss.

Now it is VITAL for our bodies to retain muscle which can be lost with lack of Resistance Training and Drastic Deficits.

People get hung up on Scale Weight which can and will fluctuate throughout a day by varying factors.

Fat Loss Accounts for loss of Fat Mass. This is what most people are striving for but get muddled with the wording of 'Weight Loss'.

A Slight Deficit helps reduce fat, keep muscle (Important). The more muscle we have can increase the calories the body burns.

If you are in a deficit you are not likely to increase the amount of muscle you have but retain what you have and help eliminate Fat Loss and not your Muscle Mass.

A Calorie Surplus would help increase Muscle Mass so if you are after just Fat Loss keep in a Slight Deficit.

P.s If you want more clarification of how many calories for your goal I have a Calculator for you in my Bio 😏