Luke Watson Fitness

Training programs

There are plenty of training programs available online but a lot of these are generic and don’t account for your goals, your body or weaknesses/injuries.

Don’t just get a random online program you’re probably not going to stick to, get yourself a online coach.

If you’re aged 21-35, I can help you build muscle and get photoshoot read in as little as 90 days!

Start your journey today with: Training and Diet programming for your specific goal!

CIARAN!

Shortly after joining the Barbell Club Ciaran decided to do the shred with us! Here’s his results! Looking amazing!

He’s now planning on doing out lean mass program to build some solid muscle to reveal on next years shred!

MODERN WORLD PROBLEMS

In this modern society we have almost everything we need at the end of a phone call or short drive. This is a problem for the modern human.

See the society has developed so fast that our own evolution hasn’t had any time to catch up.

In a world where you can buy a 1000kcal+ mcdonalds that costs you less than £10 you can see how this would differ front out ancestors having to hunt and kill their food over a period of a day to have a meal of the same calorific value.

This comfortability is found everywhere in our modern lives. Driving to work instead of walking, ordering food instead of making or gathering our own, having a cleaner for our homes instead of doing so yourself.

The point of this post is to try make people understand how little we move to how much we’re supposed to move, even 100 years ago people would walk to work where they would work all day in a mine smashing rocks to walk back home.

Sitting on your laptop for 8 hours a day just doesn’t require the same amount of calories that you think it does.

Get up, get out and move!

Play with your kids at the park, go for a walk, take the dog somewhere, go to the gym. ANYTHING!

HERE’S MICHEAL!

Micheal did 24 weeks of solid dieting to get in the best shape of his life!

Now he looks like a Greek god, anything is possible all you need is the drive and commit to something more than a couple days!

CHECK OUT GLEN!

The hard work and dedication from Glen was on another level in just 12 weeks he got himself photo shoot ready after building these muscle in the Barbell Club prior to the Shred Program.

Hard work
Dedication
Delayed gratification
Commitment

That’s all it takes for JUST 90 DAYS!

LADIES & GENTS

Are you ages 21-35?
Have you been wanting to start your fitness journey but unsure how or what to do?
Do you struggle with training routine and dieting?

Here at Luke Watson Fitness, I can help you go from beginner to photoshoot ready in as little as 90 DAYS!

With almost 13 years’ experience in sport and fitness, I can help you achieve your goals!

Get in the best shape of your life with Online Coaching & Personal Training Packages.

NO more FAD dieting
NO more hopping training programs

Good solid nutrition and training structure to get after your fitness goals!

If you have DIABETES, eat non-Insulin
spiking foods = Meat & eggs.

If you are OBESE or want to lose
weight, eat non-Insulin spiking foods
Meat & eggs.

If you suffer from INFLAMMATION,
eat non-Insulin spiking foods = Meat &
eggs.

If you want better MENTAL &
PHYSICAL health, guess what? MEAT & EGGS.

One of the best clients around!

Although I didn't get many opportunities to train you in person you still absolutely smashed it!

Debs you're one of the funniest, most amazing and hard working people I've worked with to date!

What a journey, the side by sides speak for themselves!

If you want to find some confidence, get stronger and look amazing. Get in touch today!

Protein and its effects on hunger.

Eating 30-50g of protein per meal not only contributes towards your daily goals of 1.25g per Lb of bodyweight it also has other benefits.

For example:
• Feeling more satiated with a meal.
• Reducing cravings for sugary foods
• Keeping you fuller for longer.
• Increases muscle mass.
• Better recovery.
• More calories burnt in digestion.

So get your protein in!

The machine Paige!

From her last shred cant wait to see you after this next one pre wedding!

Another one of the amazing clients on the Barbell club shred program, I’ve had the pleasure of training!

12 weeks of focused diet, strength training and steps.
No cardio at all!

Keep it up you legend!

WEIGHTLIFTING is THE best type of
exercise for FAT LOSS!

NOT running
NOT sit ups
NOT HIIT

Lift weights for 45 minutes 3-5X per
Week

Building muscle increases your Total Daily Energy Expenditure.

Cardio is for cardiovascular health

Aesthetics are built through pumping iron!

Being part of the Barbell Club at RT Fitness is such a pleasure!

Over the last 6 months we’ve been experimenting with a shred program. This is essentially a 12-week block of focused dieting and strength training to transform our current clients.

Check out Sandy! I'm so amazed by this woman and her effect she puts into everything she sets out to achieve!

This isn’t some crazy cardio!
There’s no 2 hours on the treadmill!
And no crazy dieting!

What actually works:

3-5 Days of weightlifting!
10-20k steps a day!
Consistency with dieting!

That simple!

ITS MONDAY TOMORROW!

Time to smash your goals.
Back to the stricter diet.
Smashing the gym.

Lets do it!

Are you accounting for your Saturday calories?

Saturdays normally result in people socialising over food and drink. You can still indulge yourself while making progress don’t worry!

A simple way to do this is account for it over the week before for example, if you know you’re going for a big meal out at the weekend drop your weekly calories by 500 so 6/7 days of this will result in having 3000kcals to play with for one day! This is an extreme example, but you get the idea.

Don’t just not track and go crazy or you’ll just maintain your current weight or worse undo your progress and gain weight if you do this consistently.

STEPS STEPS STEPS

Steps are the easiest form of physical activity to lose weight.

Walking for 1 hour a day can burn up to 600kcal! For reference running 1 hour a day can burn up to 900kcal!

Now what’s easier and more motivating to complete? Exactly so get walking!

Let’s talk weight training!

Many people when trying to lose weight jump straight into cardio. This is the worst thing you can do!

Losing weight without gaining any muscle will result in you just becoming a smaller version of yourself and leave you dissatisfied with the results.

Now the science on lean body mass shows if you increase your muscle mass without ever losing a pound of fat, you’ll actually be leaner and have a lower percentage of body fat!

Crazy I know!

But if you reverse that process and didn’t gain any muscle and only fat you can see how your bodyfat percentage would increase!

So, get yourself into the gym and consistently lift weights it’s only going to result in less fat and better aesthetics!

5 Tips for succeeding on your diet!

1. Figure out your TDEE, this is simple, and you can use an online calculator to do so! Once you’ve got your daily expenditure you can now figure out your calorie deficit for success! Now to make this sustainable we don’t want to create a huge deficit. So, take your TDEE and times that by 0.15 to get %15 now minus that from your TDEE number and bam you’ve got your weight loss calories that aren’t going to be a crazy unsustainable deficit.
2. Figure out your macro split, personally I like to run my clients on 45% Protein, 20% Fats and 35% Carbohydrates. This results in satiating meals that will not only fill you but keep you full between meals. If you don’t use MyFitnessPal, you can split these up manually. Figure out the % of your deficit calories, so you’ve got a whole number, once you’ve got that number this is the number of calories that macro nutrient accounts for on the %. Now all you have to do is divide protein by 4, Carbs by 4 and Fats by 9. This will give you the specific grams.
3. Prioritise protein! When you eat your meals, you should consume your protein portion first. This will result in you feeling fuller and therefore less likely to have cravings or binge on other foods once you’ve ate.
4. Account for inconsistency. Not everyone is perfect and if you say you are then you’re a liar! Account for these inconsistencies in diet by having 200 less of your deficit one day and allowing yourself to have 200 more the following it doesn’t need to be perfect every day as long as your weekly average is your desired deficit.
5. Leave room for foods you enjoy. When I write diet plans, I like to give my clients base meals, from this I’ll leave them 200-500 spare calories to have their preferred snacks. This can be chocolate for one example. As long as the food is weighed and tracked within calories then you can safely indulge yourself without messing up your hard work!

Are you to busy for personal training?
Is personal training too expensive for you?
Do you simply want to break your patterns and excel in your fitness journey?

Online coaching might be the right option for you!

Message me for details on different packages!
Let me help you achieve the body of your dreams!