karl maxwell

🎉🎉 𝓒𝓸𝓶𝓹𝓮𝓽𝓲𝓽𝓲𝓸𝓷 🎉🎉
Women who want to lose body fat in Dublin north.
BEGINNER & NOVICE ONLY
💥six week body blitz .
💥June 10th. 💥McKelvy sports ground (opposite Charlstown shopping) .
💥Welcome pack! (women's gloves & water bottle)🏋🏼‍♀️ .
💥Build confidence, Learn correct form & techniques. .
💥Fun classes alongside friendly people with similar goals. .
💥Measuremnts & weekly check ins. 💥Before & after pictures 📸(optional). .
Maximum ten women per class.. .
€50 deposit to secure place
🎉🎉LIKE & TAG 2 FRIENDS TO ENTER 🎉🎉
WINNER WILL BE ANNOUNCED JUNE 8TH .
IF YOU JOIN AND YOU WIN YOU WILL RECIEVE A FULL REFUND !!! OR
PASS ON TO FRIEND OR FAMILY MEMBER !!

💥💥 𝒞𝓁𝒾𝑒𝓃𝓉 𝓉𝓇𝒶𝓃𝓈𝒻𝑜𝓇𝓂𝒶𝓉𝒾𝑜𝓃💥💥

Nicole came to me in March to loose body fat , get fitter and develop a new lifestyle change.

As she was already quite fit and mobile I originally taught that the transformation would not be dramatic but I couldn't be happier with the results in such a short time.

We worked hard on compound lifts and with her being very flexible and free moving it was easy to go straight into resistance training and met-cons.

Hard work along with some diet changes and patience the results are possible.

Another happy customer ✅ 🙌🏼

Want similar results ?

D.m for consultations.🤳🤳

🍋🍋Add lemon to your water🍋🍋

Lemon is one of the most popular and versatile citrus fruit. Its popularity is owed to it’s refreshing flavor and scent making it a popular choice for flavoring many recipes and perfumes. Lemon is also widely used in all sorts of drinks from teas and cocktails to juices. Along with its obvious use as a flavor, lemon since long has also been used for its medicinal value. A rich source of vitamin C, lemon possess immense health benefits . As a rich source of vitamin C, lemon juice protects the body from Immune system deficiencies.

Drinking lemon juice with warm water every morning helps in maintaining the pH balance of the body.

With its powerful antibacterial properties, lemon juice helps fight infections

Acts as a detoxifying agent.

Helps with maintaining digestive health.

Along with vitamin C, lemons are also a rich source of potassium, calcium, phosphorus, magnesium etc.

Helps fight common cold

Lemon water is also a popular remedy for many kinds of skin problems ranging from acne, rashes and wrinkles to dark spots.

and a detoxifying agent and helps in cleaning the liver leading to better digestive health.

🍋🍋
Tag a lemon lover !
➡️FOLLOW KMAX..PT

🍎Breakfast vs dinner foods to eat & why 🍎🍌🥝🥩

➡️SWIPE➡️
➡️SWIPE➡️
➡️SWIPE➡️
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Tips for the best times to eat certain foods!👍💚
What do you think?
with
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⚠️INCREASE YOUR TRAINING VOLUME by ​⚠️
When you need more training volume, there's a few simple ways to implement them into your
workout. Here's 4 ways I like to go about it.
(1) SUPERSETS: This is simply where you perform 2 exercises one right after the other without rest. This is very efficient, and can allow you to possibly get a few extra exercises in each session without taking up more time.
(2) GIANT SETS: These are supersets on steroids. The same benefits apply, only this time
instead of 2 exercises one right after the other, it's 3-5.
(3) DROPSETS: I love these. After you finish your last working set, drop the weight by around
30-50% and go to failure with that weight. This will provide you with an amazing pump, along with getting more volume in quickly.
(4) AMRAP: After your last set, rest for 15-30 seconds, and then lift the same weight you were
using to failure. These ones are tough, but can help with strength.
Which of these do you use? Let me know in the comments!

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🙌 loosing FAT vs loosing WEIGHT 🙌 by .

"I've began training recently , fixed up my diet but I'm gaining weight" .
A lot of people who begin an exercise programme and make a conscious desicion to become a healthier, fitter version of them selfs are often met with the reality of (dun dun dun) the weighing scales ☠. .
They weigh them selfs before they begin their programme. Start training really hard and putting in hard work (the kitchen). Weeks pass They feel awesome their clothes are becoming baggy and their aura is beaming .

Then they jump onto a scales and it tells them that they are heavier than when they began training 🤯🤯. Now they are dis heartened and maybe doubt the process.
Why is this: ?
It's all natural guys . There are several variables as to why gaining WEIGHT on a scales may be occurring.
Firstly when you start a programme you are looking to lose FAT not weight, we target and burn FAT cells.
There is a huge misconception that if I'm heavier I must be fatter .
NO this is not the case . .
You are building muscle through progressive overload . Muscle is more dense and heavier than fat.

When you start exercising your body naturally goes through several changes in the first couple of months. Exercise puts a stress on muscle fibres. Your body responds to the micro tears and inflammation in two ways that cause *temperary water weight gain.

Tips for tracking progress
➡️ Pick one form of measurement and use this consistently. ( body fat percentage , skin fold , hip to waist ratio etc)
➡️Same conditions: each time you are to check your progress make sure the conditions are the same e.g the same amount of pre measurement water & food intake etc. Timing etc
➡️Throw away the scales : if your feeling good and have your glow back who cares what a piece of plastic and steel says ? Right ....

🙌 loosing FAT vs loosing WEIGHT 🙌 by

"I've began training recently , fixed up my diet but I'm gaining weight"

A lot of people who begin an exercise programme and make a conscious desicion to become a healthier, fitter version of them selfs are often met with the reality of (dun dun dun) the weighing scales ☠.
They weigh them selfs before they begin their programme. Start training really hard and putting in hard work (the kitchen).
Weeks pass They feel awesome their clothes are becoming baggy and their aura is beaming .

Then they jump onto a scales and it tells them that they are heavier than when they began training 🤯🤯. Now they are dis heartened and maybe doubt the process.

Why is this: ?
It's all natural guys . There are several variables as to why gaining WEIGHT on a scales may be occurring.

Firstly when you start a programme you are looking to lose FAT not weight, we target and burn FAT cells.

There is a huge misconception that if I'm heavier I must be fatter .

NO this is not the case .
You are building muscle through progressive overload . Muscle is more dense and heavier than fat.

When you start exercising your body naturally goes through several changes in the first couple of months. Exercise puts a stress on muscle fibres. Your body responds to the micro tears and inflammation in two ways that cause *temperary water weight gain.

Tips for tracking progress

➡️ Pick one form of measurement and use this consistently. ( body fat percentage , skin fold , hip to waist ratio etc)

➡️Same conditions: each time you are to check your progress make sure the conditions are the same e.g the same amount of pre measurement water & food intake etc. Timing etc

➡️Throw away the scales : if your feeling good and have your glow back who cares what a piece of plastic and steel says ? Right ....

Tag a friend who could use this information and let them know they are doing great no matter what the scales may say. 🤘🤘

🔥Best Foods For Fat Loss🔥
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Follow !
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Unfortunately, no actual food will directly burn excess body fat. As cool as it would be to eat a blueberry and the compounds within it go straight to the love handles and eliminate them completley, it doesn't work that way. Now, while no food directly does this, there are foods out there that will better lead to fat loss than others. Most of the foods that belong here are those high in satiation due to their protein or fiber or water content as well as nutrient-density. Some of these foods include: bananas (super filling and super convenient fruit you can literally place in your bag and eat whenever), berries of all kind (incredibly high in nutrients and super low calorie), potatoes (one of the most filling foods in the world), leafy greens (all leafy greens are amazing and are high-volume foods that should be consumed in great amounts), coconut oil (among numerous health benefits has actually been shown to be a natural thermogenic, meaning it slightly increases your metabolism upon consumption), and coffee (for its antioxidants, for its thermogenic effects, for its anti-cancer properties, and also just because it's awesome). What is your favourite fat-burning foods? Let me know in the comments below.


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You ab solutely do!!!
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They are in there waiting to be shown. 👀🏃‍♂️💨🥝🍳🥗
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YOU HAVE ABS By -
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It is a common misconception that you have to work your abs a lot in order to have abs.
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In reality, everyone has a beautiful set of abs underneath their fat.
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By working out your abs, you can make them bigger and sharper, but you will not be able to see them unless you have low enough body fat.
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A lot of people say abs are made in the gym, but what I like to say is: Abs are made in the gym, and revealed in the kitchen.
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Great post to get an idea of macronutrient content in food sources . 🥝🥑🥦🍌🍞🍅🥩🍄
💥MACRONUTRIENT CHEAT SHEET🔥 by .perfectdiet 👇👇
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TAG A FRIEND WHO NEEDS TO SEE THIS!💪🏼
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✅Follow .perfectdiet for certified diet info!
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The intention behind this cheat sheet is to facilitate your grocery shopping experience and making sure you’re buying the best food items to achieve your goal while maintaining optimal health! 💪🏼
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These are all great examples of whole food items, which should be a staple in your daily diet no matter if you are cutting or bulking.So save this post for your next grocery trip!📲
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The Breakdown of the graphic is following:
- Carbs
- Protein & Carbs
- Protein
- Protein & Fats
- Fats
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🍞🥦🥑🥝🍌🍅🌽🍳
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😯😲 PORTION SIZES by
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Here are some easy guidelines to follow when creating a healthy meal!
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The key to a healthy diet is creating the correct portion size with a good balance of macronutrients. Although this guide will not be perfect and you will likely have to have small adjustments to the sizes listed.
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However, it is a great guide for beginners to start eating a good balance of macronutrients!

Great post to clear things up for people .🚫🎯🏃‍♂️💨✅ 🛑 Stop doing sit ups to target body fat!
Let’s clear this up!
❌ You cannot target body fat! The end. No but seriously you cannot target where you lose body fat. It would be super fantastic if you could but you can’t.
🤚🏼So if you are one of those people who are still doing 100s of sit ups and core exercises in the hope that the fat around your stomach will disappear. Then please stop! Because it’s not going to happen. I can completely sympathise as to why you might think that it will help but the truth is, there are so many more exercises you could be doing to set you up better to lose that body fat around your stomach.
🏋🏼‍♀️ Compound lifts are the way to go. Large movements that work more than one muscle group will burn a heap more calories and maintain/ build a shed load more muscle mass.
🍏Ensure you are in a calorie deficit. I know what you are thinking... banging on about a calorie deficit again to lose body fat!. I know it sounds repetitive but it is the only way you will lose body fat.
👫 We are all different and store body fat in different places. Some people store their fat more around their stomach, some around their bootays and some around their legs. Unfortunately you do not get to choose. That’s the hand you have been dealt.
☹️ That means that the place you store it the most will probably be the last place that you lose it. Sucks doesn’t it!
😃 However! If you focus on the process and keep dropping body fat then that stubborn body fat WILL go eventually. Just keep at it. Consistency wins the game 👍🏼. .
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Thank you all for the support. It means a lot ❤ check out my Instagram page for tips on training and nutrition 💪. K_max_coaching . And for those intrested in semi private personal training, I will be taking on a couple more clients . D.m me if you are looking to loose fat and gain muscle.

🔥🔥client transformation 🔥🔥
I am literally over the moon with these results I can't explain how happy this makes me feel being a coach 🤝. But this isn't about me its all about the client . This is a tough industry to be in and isn't just a coaching job . Your a coach your an accountant your a business man and most of all your a support system for someone who wants to change there lives for the better. I have put my all into this and will continue doing so . Doubts do kick in but then results like this has just boosted me so much. .
Pam is the dream client she had eveything that is needed to change body and lifestyle .
Consistency ✔
Work ethic ✔
Adherence ✔
Postive attitude ✔
Discipline ✔
Home work (nutrition)✔ all key elements in changing your body compestition and mind set. I am seriously proud of how far she has came in SIX WEEKS working along side me pushing her self harder each day and this is the rewards . She has giving me 110% from the start and had signed up for another six weeks of fun😏🤗🤗. This is what personal training is all about . Not naked selfies (although I like a topless snap dont get me wrong 📸🤣) Real coaching is guidance ,care , motivation and just genuinly giving a f**k about the person in front of you who had built up courage to even text you or approach you in the first place. .. . Swipe left to check out the weight and inches of fat lost🔥🧡. Peach and love karl maxwell

🔥HOW TO LOSE FAT?🔥
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I know, It's nothing really new for a few of you, but I need to make this clear once and for all because I get loads of DM asking about this. -
We all know (I hope) that to lose body fat, we need to create a caloric deficit through the manipulation of our food intake & activity levels. Now, not a single exercise will help you lose bodyfat in the areas you target. Never ever. Doing abs won’t reveal your abs, just like doing weighed smiling (😁) won’t reduce your face fat. The only thing you can do to target ALL your fat areas and finally lose it for good is DIETING. For all the fat that covers your body. -
There are spots that lean out faster than others, but I promise you that if you continue dieting, all of it goes off. And by the way, by "dieting” I mean: Eating in a caloric deficit. Eating less food than your body consumes. Consuming less energy (through food intake) than your daily activity does. Eating less calories than your TDEE. Whatever you wanna call it like. -
It’s not about “eating clean”, “detoxing”, “fit teas”, “waist wrappers”, waist trainers” or any of that bulls**t. -
You need to force your body to access its internal stores of energy, and that’ll happen only through a lower (than required to maintain) food intake. You won’t necessarily be able to lose it where you want it, BUT, if you continue long enough, you’ll get rid of it "all".
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Reference: https://www.ncbi.nlm.nih.gov/m/pubmed/18025815/
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➡️Exercising should be seen as a tool to either maintain or build MUSCLE MASS. -
➡️Dieting should be seen as the too used to lose bodyfat. -
➡️Cardio, instead, as a “diet enhancer” aka something to increase your caloric deficit even further.
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Use these three variables in such way that allows you to make steady progress and don't look for "exercises to lose X fat". Dieting will take care of that. - Pheasyque.com
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🔥🍪 100 kcal cc muffins 🍪🔥

Yes please and thank you !!

Hands up if this is a bit if you

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*BANANA CHOCOLATE CHIP MUFFINS* by
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Read down below on the details on how to prepare.
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Banana Chocolate Chip Muffins. Gluten free, grain free, almost added sugar free (the chocolate chips have some). These are one of my favorite sweet treats to make. They are super easy and a great way to use up some old bananas 🍌 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
All you have to do to make these muffins is throw all the ingredients minus the chocolate chips in a blender and pour it in a muffin tin. Top with a few chocolate chips. Bake at 400F for 8 minutes. Each muffin has around 100 calories if you make 24 of them. A lot of these calories come from the peanut butter. You could certainly get creative and come up with some ways to reduce the amount of peanut butter if you are interested in being more calorie conscious. There are other nut/seed butters that are lower calorie but more expensive.
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Give these a try next time you have some bananas that are about to go bad. Make sure you understand that while these use healthier ingredients they are still very easy to overeat. You need to be cautious you stay within your goals. Because they are mini cookies, it is super easy to just pop them in your mouth mindlessly. Just because they use bananas and peanut butter as the main ingredients doesn’t make them “healthy”. Make sure you are aware of how these fit into your own personal equation of calorie balance!!
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If you made it this far please comment and lets see the ✋✋✋" as it helps me to see that I'm making a difference in your fitness goals. As always have a great day.
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