Fat Loss Fitness

Thanks so much to everyone who has “liked” my new page, very much appreciated.

If you haven’t already, head on over to Paul Taylor PT - Southside Gym Sandyford and give the page an official “like” (maybe even a share 😉) for free health, training and nutrition tips n’ tricks 💪

Cheers guys, lots more content to come!

Paul Taylor PT - Southside Gym Sandyford

Hi Guys!

As part of my rebranding I will now be posting all of my content from my new page...

Paul Taylor PT - Southside Gym Sandyford

The main focus of the page is to provide you with Training tips and Nutritional guidance to ensure you get the best results from your own health and fitness efforts. I’ll also post some of my own workouts, meals, personal updates etc so you can get some insight into my life.

If you could click on the tag link and give my new page a “like” I would really appreciate it. If you were feeling particularly generous you could even share this post to help me reach a wider audience with my training and nutrition content 😊

Thanks so much in advance and a I look forward to seeing you on the new page 😉

Paul Taylor PT 🙂

Dissatisfaction:

this is the reason we start exercising or taking better care of our diet in the first place. We might be overweight, feel very weak & unfit or maybe energy levels & mood are very low. Regardless of the reason, we nearly always start a health and fitness venture because of something we are initially dissatisfied with within ourselves.

Multiplied by...

Vision:

this is the result we desire from our health and fitness venture. Maybe we want to lose weight, become more athletic, increase our confidence, or improve our mental health amongst many other potential reasons. Everyone’s vision will be unique to that person but this is what drives us forward.

Plus...

Action:

first step might be something as simple as going for a walk or slightly reducing junk food intake. As time develops our actions become more significant. Regularly training or committing to a nutrition program are common examples. Our actions are what ultimately achieve the results we desire.

Is great than...

Resistance:

Reasons we think our vision is unachievable. Don’t have time for exercise, don’t know what to do in the gym, reluctance to prepare healthy meals, fear of failure would all be prime examples.

If your dissatisfaction, vision and actions are more powerful than your resistance then you will ultimately succeed with your health and fitness aspirations. It can take time and patience but if you are committed and persevere you will achieve your desired results

Thanks for reading,

Paul Taylor PT

If you are looking to make improvements to your figure, then a combination of resistance training and diet is an approach that is critical for permanent success. Here are some of the reasons why (more to come in a second post later this week) 🙂

Loosing body fat ultimately comes down to energy balance ie; calories in vs out. If you use a combination of diet and training then you can slightly reduce your caloric intake and increase your caloric expenditure through exercise for a combined effect. A much more doable approach than relying on diet as 100% of your calorie deficit needs.

If you are doing resistance training whilst in a calorie deficit, you will preserve muscle and loose body fat. This is important as muscle is much denser than fat, meaning it takes up less space ie; you will appear smaller, fit into clothes better etc. If you are in a calorie deficit through diet alone, you will lose a mixture of fat and muscle.

Resistance training increases your metabolism, both short term (after a workout for 48 hours) and long term. Your BMR (Basal metabolic rate, fancy way of saying metabolism basically) is responsible for 70% of the calories you burn every day so keeping this number as high as possible is essential for permanent fat loss. If you try to lose weight through diet alone, your metabolism will slow down.

Thanks for reading,

Paul Taylor PT

I’m a bad boy 😋

An excellent way to increase your vegetable intake is to have a veg smoothie every day.

I love to have mine in the morning as part of my breakfast, helps keep me full for a lot longer. Also gives me a psychological boost as well, I feel healthier afterwards!

No way I could eat the amount of vegetables in the smoothies at that hour of the morning but it can be drunk in a matter of moments.

Mine include Kale, cucumber, celery, green pepper, courgette, carrot and an essential ingredient for flavor is a big chunk of ginger! 😋

A drink like this can easily double your veg intake for the day guys. Highly recommend it 👍

Prioritize Nutrition:
If you are young, free and single with the time to train twice a day, 5 days a week then you will get away with not being as strict with your food choices because your calorie expenditure is so high. Unfortunately, not many of us fall into this category so if you are somebody who has time for say, 2 - 3 workouts per week, then nutrition is going to be the major player in terms of fat loss / body toning.

Compound exercises:
These are exercises which work multiple muscles at the one time. If your time in the gym is limited it is important you make the best possible use of it. Compound exercises are the best way to achieve this. Deadlifts, Squats, Pressing and Rowing are ideal examples. Isolation exercises such as bicep curls and calf raises...not so much.

Metabolic Conditioning:
With equipment like battle ropes, prowlers, kettlebells, Rowers, sleds etc you can work up maximum heart rate and sweat in minimal time. Training using these types of exercises is ideal if you need your workout to be super fast. You could easily be floored with this type of training with a workout as short as 15 - 20 minutes, if not less!

Thanks for reading,

Paul Taylor PT

Time to inflict some delightful burn upon my lovely peeps 🔥😈

Unbelievable selection of high protein, fitness friendly foods at FX Buckley’s deans grange!

- Excellent value for buying in bulk 💵

- Huge portions 🍖

- Super duper delicious 😋

Couldn’t recommend it enough 👍

1: Workout: When you do a workout using your anaerobic system (high intensity) your body will experience a “Metabolic afterburn” where you burn additional calories for up to 48 hours after your workout. You can achieve this effect by doing resistance training on large muscle groups (legs, back, chest etc) or cardiovascular workouts such as H.I.I.T. If you train a few times a week you can ensure you permanently have this acute metabolic boost.

2: Increased Muscle mass: Muscle burns more calories than fat does. So for example, if you have two women - both 70kg but one has more muscle than the other, she will burn more calories doing everything from watching television to training hard than the girl with the higher fat mass. The girl with more muscle will also look much more toned than the other because muscle is much denser than fat.

3: Eat Protein: When we eat protein, approximately 20 - 35% of the calories that comes from it goes straight back into digesting it. This is much higher than fats and carbs which are only 5 - 10% respectively.

1: Energy Balance - If you are hoping to shift some unwanted body fat you have to be in a calorie deficit. Period. This is the single most important principal for fat loss. You can achieve this through increasing your physical activity, decreasing your calorie intake or ideally, a combination of both

2: Protein intake - This is the most important nutrient for loosing fat and toning muscles. Protein is low in calories, very satiating, supports muscle and boosts metabolism. 1.5 - 2.2 grams per KG body weight is recommended daily amount for best results

3. Resistance Training - Lifting weights, along with following a high protein diet, will ensure that you lose maximum levels of fat, and not muscle, whilst in a calorie deficit. This will ensure you have a toned body (not just a skinny one) and keep your metabolism as high as possible. Your BMR (basic metabolism) is responsible for approximately 70% of the calories you burn every day so keeping this number elevated is an essential component in achieving a toned figure and keeping it long term!

An insight into my new logo / brand…

So after being quite active on social media at the end of 2017, this is my first post of 2018! Over a third of the year gone, where does the time go!? Posting quite simply hasn’t been a priority for me up until now. My Personal Training schedule has been busy since January, which I am extremely grateful for, and my focus has been solely on providing a quality service for my clients. But now that summer is approaching, a time where we all want to look and feel our very best, it is my intent to become much more active on social media once again, posting regular content with the goal of helping you with your own training and nutritional regime.

I will be replacing my old “Fat Loss Fitness” brand with the new “Paul Taylor PT” – It’s a blessing that the initials PT stand for both Paul Taylor and Personal Trainer! Guess this is what I was born to do! So why the change..?

Due to the nature of my work, people are always trying to give me suggestions as to how I should run my business.
“Have you tried outdoor bootcamps? You should do Online Coaching! What about hosting worskshops?! You should do this, you could do that!”…

It always comes from a good place and people genuinely just have my best interest at heart but 99% of the time the advice is water off a duck’s back and I don’t give it a second thought. Then there’s that other 1%...

A few months ago, I was telling one of my clients after one of our PT sessions about some adjustments I will be making to my business in 2018, with the intent of building my business whilst providing the best service I can. At this point the client had some very honest feedback about my “Fat Loss Fitness” brand.
In a nut shell, it was that the “Fat Loss” title focuses very much on what you have to lose, and not what you have to gain from working with me whilst following an effective nutrition and training plan. A very “glass half empty” message, which is not the kind of trainer I want to be portrayed as! This woman has visibly made tremendous progress with her training over the past couple of years and when people asked her where she trained, she would feel embarrassed to say “Fat Loss Fitness”. It’s got a very negative connotation.

This feedback set off alarms in my head, it was instantly so apparent to me! It was one of those moments in life when somebody says something to you it seems crystal clear, but I don’t know if I ever would have realised it myself had she not said it to me! What was I thinking?! 🤦‍♂️

I really admire this person for having the courage to tell me this. It can’t have been easy. What was even more impressive was that it was said with such respect and courtesy that it was impossible not to warm to her. So a sincere thank you to (no need to tag, you know right well who you are), I really appreciate you being so honest with me.

Thankfully, after digging a little deeper into the subject I now know my loyal clients are proud as punch to say they train with… “Paul Taylor – Elite Personal Trainer extraordinaire!” 😃

Based on my research, the main things my clients gain from us working together are…

“Strength” - Both physical strength in the gym and personally outside of it.

“Nutrition” - An essential component in improving your figure and health.

“Confidence” - It’s genuinely heart warming for me to hear all about the many ways people’s lives have changed for the better as a result of committing to a lifestyle that values the importance of regular exercise and healthy eating. Sounds mushy but its true!

So I look forward to helping all of you with your health and fitness endeavours under my simple new title “Paul Taylor PT”.

I am my brand 🙂

Thanks for reading,

Paul Taylor PT

If anybody has any nutrition / exercise questions you would like some advice with I would be happy to addresss these topics in a VLOG this coming week. What matters do you need some guidance with? 🤔

Leave a comment or PM me for discretion 🙂

The Stability Ball is a girls best friend for a Strong Core and Flat Stomach! 💪

Did somebody say Romanian Deadlifts?!

Hell Yea!!! 😃 Work that B***y! 🙌

# Steel buns of Fire! 🔥🍑🔥

Sarah hitting some RDL’s with excellent form. One of the best exercises you can perform to target back of the legs. Nice work Sarah 🍑🔥💪

My Fat Loss Platform. Typical Saturday morning set up for putting my peeps through their paces 🔥💪🔥

Niamhers with a delightful set up for some straight legged Trapbar Deadlifting...

✅ Lower back and hamstrings engaged before lifting

🍑 Excellent exercise to strengthen and tone bum / back of legs

👩🏻‍⚕️ Performing this Exercise with a Trapbar instead of a Barbell puts less stress on spine

👩‍🏫 Trapbar Deadlifting is often technically easier to perform than Barbell Deadlifting

💪 Because you are in the center of the Trapbar and using a neutral grip you will be stronger in this position

Thanks for reading,

Paul Taylor - Fat Loss Fitness