LeeChang Fitness Training

Thanking God for another year! +1 🙏🥳 🥂🎈

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Thank You All for the Birthday wishes 💜

Don't break a sweat and feel down over the number on the scale

Some days it will go up, some days it will go down

Bodyweight fluctuations are perfectly NORMAL!

If your goal is weight-loss, all you need to focus on is being consistent with your calorie deficit and workouts. Eventually the scale will go down

I know it can be discouraging not seeing the results you want, but have faith in the process

And if you are seeking encouragement on your weight loss journey, make sure you are keeping track of your progress in the four areas I mentioned above. Progression in any other those areas is a big win, and the number on the scale will follow after that

I hope this works! 👍

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I know having sexy legs aren’t everything you need in life, but I have them just in case cos you never know! 😜🦵😎😉

Before the end of the day, take a sexy leg selfie to remind yourself how sexy you are!

Join my !!

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When things go pear-shaped, don't panic. That's an opportunity for you to learn and develop.

When a problem occurs, instead of thinking, “oh no, my life is falling apart right” try thinking, “things, are not going well right now, how can I learn from this situation so that I can be better in the future”

Problems can be great opportunities to learn and develop on a personal level and a professional level - just make sure you learn from them and put that learning into practice

Here's my problem breakdown approach:

1️⃣ Own the problem - don't run away from it or blame someone else

2️⃣ Change your mindset - problems are not the end of the world. They are growth opportunities

3️⃣ Review - Go over what went wrong, to understand and learn from your mistake

4️⃣ Put your learning into practice

I try to use these steps every time I come across a problem. It has helped me to grow and cope with problems much easier

Try using these tips, I hope this helps 👍

Losing body fat can be a challenging task. It's going to require hard work, patience, and dedication

On the Internet, you will come across many fad diets and fat-burning supplements that promise quick results

But modifying your diet, lifestyle, and exercise routine is the most effective way to reach and maintain a healthy weight

On your fat-loss journey remember the 10 tips above.

They will help you make successful steps to promote long-lasting, sustainable fat loss while improving your overall health

I hope you this helps 👍

If you would like more help on your fat-loss journey, send me a DM saying “Fat-Loss” and I’ll help you achieve your goals

Storm Eunice please blow me back to Cyprus 🌬 😂

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Prepare yourself for success. One day will be your day, but that day will never come if you quit. Keep showing up!

We all have days where everything seems to go wrong and nothing goes as planned, but it is important to keep in mind, that it is just a bad day and everyone has them

Even the happiest and most successful people will have a bad day, and even the happiest life can turn dark sometimes

The only thing in your control is your reaction to the bad day

If you react badly to a bad day, then it’s likely to have a knock on effect for the rest of your day

But if you react somewhat positively and not allow the bad day to dictate your reactions, you will conquer your bad day and turn the negative into a positive

Cheeky Leg day selfie 🤳💪

I haven’t been happy with my leg day workouts for a long time. I’ve been battling with a knee injury for the past 5-6 months! 😤 And to make it worst, I’ve lost some leg strength and size😭

I’ve had half-decent leg days, bad leg days and I have even skipped a few leg days 😩

I haven’t had a great leg day in ages, but today was the first day in a long time I’ve had a leg day I’ve been proud of! 😁 (I will post the leg workout soon!)

I’ve gotta be repping team all 2022 so I have to train harder but smarter to get my leg gains back and avoid aggravating my knee injury

The current goal is a 200kg squat! It’s coming soon! 😉

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Weight loss is hard!

In my opinion, it’s harder to lose weight than it is to put on weight.

I say this from my own personal experience with weight loss and weight gain, and from working with over 100 clients on their weight loss/weight gain journey

So rather than over complicate things by classing foods as bad or good or sticking to a strict calorie deficit, tirelessly counting your calories 24/7 365 days a year…💤

You can simply try these 3 tips:

1️⃣ Add an extra portion of veg to your plate at every meal

2️⃣ Include a good amount of protein in every meal:
▪️20-40 grams of protein in your breakfast, lunch and dinner
▪️10-20 grams of protein in your snacks
▪️Protein shakes for convenience

3️⃣ Eat fruits to satisfy your sweet tooth cravings

I hope these tips helps 👍

🔹 Calorie deficit Breakdown:

If you eat or drink fewer calories than your body needs to perform all of its necessary functions, you create a calorie deficit. For example, if your body needs 2,000 calories today but you only consume 1,800, you have a deficit of 200 calories.
When a calorie deficit exists, your body gets energy or fuel from your stored body fat. When your body burns fat for energy instead of the food or drink you consume, you lose weight

🔹The best Protein range for fat loss:

A protein intake between 1.6 - 2.2 grams per KG of body weight daily, or 25–35% of total daily calories, is usually the best range for weight loss.
For example, someone who weighs 80kg should aim for 128grams - 176grams of protein per day.

🔹Hydration: 2-3 litres per day

🔹Sleep: 7-9 hours a night

🔹Strength Training: 3-6 days a week

➖ Follow these Fatloss tips for great results

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Change the way you think and you will change the way you look 👍

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Having a Beach in my everyday life is now mandatory! It’s right up there with a morning coffee and a barbell. If you love me, fund my dream! I’m willing to take your donations 😌😂

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I have had to learn this fact the hard way 👎

Feeling burnt out is not a joke and it can take you months to recover 👎

Look after yourself, listen to your body. If you need rest, take it

You are useless to everyone including yourself if you are not feeling like yourself due to mental or physical fatigue

It rejuvenates your body and mind, regulates your mood, and is linked to learning and memory function

Rest is even more important than food. Scientists have found that you can live longer without food than you can without sleep

How many hours sleep do you get a night? 🤔

When is the last time you spent a weekend simply relaxing?

Get Your Rest!

If you’re looking for a coach to help you achieve your fitness goals, send me a message and let’s begin working together to help achieve your goals 🤝

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Change your Outcome goals to Behaviour goals‼️

You can’t directly control your success with outcome goals like “lose 10kg” or “gets abs by the summer.” But you can control the behaviours that lead to the outcome goals.

Focusing on outcome goals can too easily lead to feelings of failure. I see it all the time. Someone sets a goal of losing 5kg in a month, but they do not achieve it and as a result, they lose motivation and confidence which leads to a cycle of frustration, negative thinking, and possibly defeat. When in actual fact, they may be retaining water or gaining muscle, which effects the numbers on the scale. Two factors that are partially out of their control 🤷‍♂️

That’s why I’m a believer of behaviour goals. A behavioral goal is solely focused on what you, and only you, are doing.

Think about your outcome goal and then ask yourself, "What would it take for me to attain this goal?" Then you’ll be able to narrow it down to set your behavioural goals

For example, your outcome goal is to lose 10kg

Your behaviour goals should be:
➡️ Go to the gym 4 times a week

➡️ Drink 2.5 litres of water a day

➡️ Reach 10k steps per day

These are easily measured and totally within your control 👍

And they will add up to success with your weight loss, health and emotional well-being 💆‍♂️

I hope this helps 👍

📧Contact me for Online coaching and Training plans - Let’s get to work on making a better you

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You will not feel 100% all the time, but you must not let that prevent you from making progression

Progression doesn’t necessarily mean going to the gym and smashing out a session

It means being in the mindset of establishing a regular workout routine, good sleeping habits, and a good baseline of nutrition

Building in planned days off and treat/cheat meals so you construct an approach to minimise or even eliminate the days you fall off track❗️

Often going forward just means not falling backwards on any given day 💭

Think about stringing together enough days where you don’t lose ground (B game days) so you get to the days where you make strong forward progress (A game days)

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It’s the weekend tomorrow 🥳
but let’s be honest, when it comes to nutrition, most of us fall a little off track on the weekends 🤨

Don’t sweat over it on Monday morning. Especially if you weigh yourself regularly. The numbers on the scale may increase but it’s not the end of the world

The numbers on the scale only paint a part of the picture

Weight doesn’t equate to fat❗️

The scale will spike up for a number of reasons far outside of simple fat gain

Relax

You’ll bounce back 💪

And don’t stop, keep going forward

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Not all calories are truly equal. Excess protein calories does not practically spillover into body fat gain the same way carbs and fats do

Your body is much more likely to use excess protein to repair and grow muscles, hair, nails and bones and many other cells in your body

So if you end up going over your calorie count for the day, you are best off having a disproportionately greater protein calorie intake than fats and carbs

Excess protein can be stored as body fat, but it’s difficult and uncommon for our bodies to do so

In a nutshell, higher protein intake is a great strategy to use to keep body fat gain in check and to promote the gain of lean muscles 💪

I hope this helps! 👍

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🔁 Repeat steps 1-9

And don’t forget to celebrate every single time you accomplish one of these steps‼️

You are a champ and you’re doing big things to achieve your big goals❗️

Also, these step will not only be better for you, but for all the important people in your life too, so never give up ❗️

There is no such thing as a perfect training program or diet/nutrition plan ❌

There is only a program that works for you❗️

If you haven’t found that yet, but are keen to begin training efficiently and eating the right foods to achieve your ideal body goals then DM me right now!

I want to work with a small group of five men who I can coach and support online on a daily basis to help them achieve their strength and physique goals! 💪

If this is you, DM now for more information! We have work to do and goals to achieve 🥇

DO NOT message me if you are not fully prepared to commit to achieving your goals over the course of the next 120 days‼️

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1️⃣ Be in a calorie deficit and make sure it’s moderate in size

Some people benefit from a large calorie deficit, but not many. In my experience, most people lose fat the best when in a calorie deficit that is between 15-25% below their maintenance level

For example, a man who’s maintenance level of calories sits at 2000kcal per day would see fat loss results by reducing their calories by 300kcal - 500kcal per day which is 15-25%. Only use a higher calorie deficit if you’re high in body fat. You risk burning away your muscle as well as fat if your calorie deficit is too high

2️⃣ Have a sufficient protein intake

Anywhere between 0.8 and 1.3 grams of protein per pound of your current body weight is enough.
For example, I’m 187 lbs (85kg). I aim for at least 187 grams of protein per day. That’s a ratio of 1gram of protein for every pound I weigh

3️⃣ Lift heavy enough weights to maintain (or increase) your strength levels

The idea of lifting heavy to build muscle and lifting light weights to lose fat is counter-productive and will only lead to muscle loss. Science shows us you need to lift heavy to build muscle, and you need to continue to lift heavy (or make some sort of progressive overload) to actually maintain that muscle you have

I hope these tips help you. If you’re interested in personal training or online coaching to help transform your body into your true body goal, send me a DM!

Firstly, to achieve any form of weight loss you need to be in a calorie deficit. That means you need to have more calories going out than going in

However these 3 tips below can help you structure your calorie deficit and achieve a flatter stomach

1️⃣ Cut down on refined carbs

Refined carbs have gone through a process where most of the nutrients have been removed (but they still taste amazing! 😭) Many of us know what refined carbs are 👀, but if you don’t, here is a short list:
white bread, pizza dough, pasta, pastries, white flour, white rice, sweet desserts, and many breakfast cereals

I call these carbs, empty carbs or empty calories as all the beneficial fiber, vitamins, and minerals have been removed 👎 try to replace you refined carbs with whole grains such as: quinoa, buckwheat, and whole-wheat pasta 🍝

2️⃣ Increase your protein intake

High protein intake increases the release of hormones which decreases appetite and promotes fullness. Protein also raises your metabolic rate and helps you to retain muscle mass during weight loss helping you to keep a good shape during your weight loss journey rather than looking saggy and blurry 👍

List of proteins:
🍗 Meat: beef, chicken, pork, and lamb
🐟 Fish and seafood: salmon, trout, and shrimp
🥚 Eggs: whole eggs with the yolk
🌱Plant-based proteins: beans, legumes, quinoa, tempeh, and tofu

3️⃣ Eat more low carb and leafy green veg

Don’t be afraid to load your plate with leafy green vegetables. They’re packed with nutrients, and you can eat very large amounts without greatly increasing calories and carbs.
Veg to include for low carb or low calorie meals:
broccoli, cauliflower, spinach, tomatoes, kale, brussels sprouts, cabbage, swiss chard, lettuce, cucumber
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I hope these tips help you. If you’re interested in personal training or online coaching to help transform your body into your true body goal, send me a DM!

This correlates well with Newton’s third law of motion — “every action has an opposite or equal reaction.”

But unfortunately, some of you are stuck on stupid. Expecting or wanting great results from life and not willing to put in the work to acquire those results. But guess what people “You reap what you sow‼️”

Everyone who you deem to be “successful” has had to work their asses off to get to that position! No, it’s not going to be easy, and it won’t be given to you on a plate. You may have endless obstacles and challenges but you can’t quit on yourself. You may get some help along the way but you should never rely on that. You have to take responsibility of your own life

If you don’t put in the hours and hard work then you won’t get the results you want whether that is in working on your business, health, happiness, or relationships. The principal still applies

✨Client spotlight✨

My champ has come a mighty long way! 🏆

He has lost 70kg / 154lbs / 11 stones in two years‼️

I’m sure he will tell you that it hasn’t been the easiest journey in the slightest

But, he has persevered through all sorts of challenges! Injuries, lockdowns and just general everyday life issues. You name it and he’s been through it and has come out on top every single time❗️

It’s not about being perfect, it’s about being consistent and matching your effort with your intentions❗️

The journey continues... we still have more goals to smash! Stay tuned to watch smash his goals❗️

For personal training enquiries, send me a message!

It’s down to you and no one else! YOU have to make the necessary steps to get yourself to that place, position or even the level of happiness that you desire!

Don’t rely on anyone else. Step it up a gear, Step out of your comfort zone and start succeeding in life!