Sam Balmer Personal Trainer

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Slowly chipping away at getting leaner! Got quite a way to go but happy with the progress so far.

Not wanting to get too lean as I don't care about having my abs show but getting to around 15% should be low enough for me to train well and still look lean.

For me my performance in the gym means more to me than how I look. I'd rather be strong and feel great than have abs.

Everyone has their own goal though so for someone wanting to get abs that's absolutely fine, you may feel great at a low body fat

Being cruel to be kind 🤣😂

I love my job haha

What body fat percentage is right for you?

Well that depends some men can get away with being pretty lean at 8% and be fine while others feel like utter crap if they are under 13%. For men I'd recommend about 15% if you feel great at that percentage.

Women are naturally higher in body fat due to it being very important for their hormones and reproductive system so personally as a PT I wouldn't get my female clients to drop lower than about 24% again depending on how they feel.

As a side note everyone stores fat differently I store a lot of mine on my stomach and love handles while someone else may store it on their arms more. Unfortunately there is nothing we can do about this but keep losing fat and slowly getting to where you want to be.

Sometimes the most important thing that changes is yourself.

If we keep to the same habits as we did we would never change and that's why a lot of people quit the gym they don't understand it's a long process.

As you learn better habits aka keeping active, eating more nutritious food you will find yourself changing too.

You will start to enjoy the process of change I promise you.

Social media can lead you to believe you aren't good enough. You see these people in great shape and you may compare your body to theirs.

I know it can be difficult but try not to do this honestly you will be far happier by focusing on your own journey and progress.

To be blunt nobody else matters apart from yourself and what you are doing, keep going and you will get to where you wanna be.

Everyone's version of healthy should be different, after all we aren't all the same.

All you need to lose fat is a calorie deficit, it's as simple as that. 😊

Eat the food you enjoy, be active and stay consistent and you will get to where you wanna be

😂

The dreaded weight scales! 😦😦😦 To be feared and taken as gospel right?

Well kind of, you see the weight scales are a good tool if used correctly but can actually be a hindrance if used inefficiently.

I would recommend weighing yourself just after you have woken up and been to the toilet. Personally I weigh myself with no clothes on, you are welcome for that awful image, 😂 to make it as accurate as I possibly can.

The amount you are going to weigh has many variables such as what you have eaten, when you last ate, when you last drank, what you did the night before, how much sleep you had, how much stress you are going through, medication and so much more so don't worry if you have gained a little weight it could be any of these causes.

I would recommend that you weigh yourself 3 times a week, I say 3 but more is also OK as long as you don't become obsessed with it as many are prone to do, you then take the middle weight of the week and that is roughly your true weight. If that goes the way you want week by week then awesome good work! If not then eat a little less or more and see if that gets it moving in the right direction.

Just remember it's a tool and if it's not for you then don't use it, 😊 there are other ways of tracking progress such as clothes, photos and how you feel week by week.

Intermittent fasting.

What is it and is it good for fat loss?

Intermittent fasting is when you reduce the number of hours you eat through the day to help you get into a calorie deficit. There are several different splits but 16:8 is a common one which means you can only eat for 8 hours in the day while 16 hours is fasted.

It's a very useful tool for fat loss because it's a lot harder to go over your calories when you have less time to eat I the day. I recommend giving it a try if you fancy and seeing how it goes for you.

If you lose fat, feel great and can keep doing it while not hating life then brilliant it's a great tool for you. If however you find yourself getting hangry, not getting results and just not being able to stick to it then it's not for you.

Don't worry though achieving fat loss is all about being in a calorie deficit so you can try calorie counting and see if that works for you 😊

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Sam Balmer PT

I'm not calling you greedy, I'm not calling you lazy but facts are facts if you are gaining weight you are over your calorie maintenance.

Everyone is different so don't take it personally when I say this it's just the truth.

Don't get me wrong tracking your calories is very difficult especially when the apps aren't 100% accurate and the food packaging can be 20% wrong also but if you stay consistent and make slight tweaks you can make it work.

If you need any help send me a message and I will happily help you get you started with your progress.

Does anyone work at a local business in Wakefield?

I am wanting to help companies improve their staffs health and well being by offering a company discount on my personal training.

If you are interested send me a message and we can work on a deal

Because red is better 😉

Do you dream of transforming your body by achieving maximum results from your fitness efforts?

Reach the most ambitious exercise goals when you sign up for the Transformation Teams 6 week fitness Camp today.

Our body transforming gym programme for men and women delivers real results no matter your fitness level.

Transform your mind and body whether you’re new to gyms, a casual gym goer or already an experienced gym user. With intense but fun training sessions designed by professionals, you’ll learn how to work out with confidence as you change your body and your attitude to fitness for ever.

With the next Transformation Teams 6 Week Camp starting on Wednesday 16th February, now is the perfect time to book!
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Teaching a new class I've never taught before and honestly I'm so nervous!

I'm excited too but super nervous it's going to go wrong, but if we kept doing what we were are used to we would never change and never improve.

You cannot get to where you want to be by doing the same things you used to do, you are only going to set yourself up to fail. By changing your mindset and improving yourself you will get there.

So that being said I'm going to focus and smash this class like everything else I have set my mind to.

I got my 12th assignment grade a few week ago and I passed! 😊

It wasn't an excellent though so I feel like a failure, I had really set myself to get an excellent in every assignment in the level 5 nutrition course I'm doing.

I haven't even looked at it for awhile cos I'm that disheartened tbh but I need to put it behind me and make sure I get an excellent in the next one.

Remember failure doesn't matter as long as you keep going and try again!

Happiness does not come from achieving your goals!

I know that might sound strange as I do believe that setting goals in fitness and life is very important but let me explain.

Let's say your goal is to lose 1 stone and you achieve that you will be happy for a few days but then you will think what next? What is the next goal? This is when the temporary happiness goes.

If you link happiness with a goal you will never be truly happy because you will always want something else after. Instead of trying to be happy when you achieve the goal try and enjoy the process of it.

Love yourself for how you are and how much you are progressing in that moment and this way you will truly become happy. It's not easy and may take a long time but I promise you that this mentality will improve your life.

If you need any help with fitness, nutrition, self confidence or loving who you are send me a message I'm always happy to help.

Each food has its place yes even a fast food burger!

Yes it's slightly more calories, it's not as filling and it's nowhere near close to being as nutritionally dense as the chicken and couscous is but if you are hungry and in a rush it won't kill you to have it every now and again.

The biggest challenge I have as a PT is telling people there is no such thing as a "bad" food, so many years of bu****it misinformation from so called professionals saying you can't have this you aren't allowed that it's ridiculous.

If your diet restricts you of anything then I'm sorry to tell you but it's not going to work, it's all about moderation, making smart choices and slightly changing things to make it fit with the calories you have.

For example you may fancy a chocolate bar, which is fine you are human! Instead of getting a normal chocolate bar why not get a protein bar instead at least then for about the same calories you are getting something good out of a treat with the extra protein.

Live your life and eat what you want within your limits and I can promise you that you will smash your goals and enjoy life while doing it. If you want any help with nutrition, fitness or confidence boosting send me a message I'm always happy to help.

Just thought I'd show a few of my recent meals I've been having while trying to lose a bit of fat.😊

Just because I'm cutting my calories doesn't mean I don't get to eat very tasty food, it's all about tweaking recipes to make it fit your calories. 🍑

Having Cheesecake later I'm a little excited haha 🍰

There is nothing more important in your life than you. I know it sounds selfish but honestly it's true.

I've realised that to really progress I need to invest in myself so I've made myself a brand, I've invested in mypthub so I have an app and now I've bought Canva Pro because all of this is going to help me improve how effective and professional I am as a personal trainer.

Why are you not doing the same?

If you lack confidence, struggle with your weight, feel unhealthy and low then start training I can guarantee it will help you.