Tom Blackman Podcast: Recent Episodes
Tom Blackman
Learn how to lose body fat and build muscle with professional nutritionist and former bodybuilding champion Tom Blackman
Tired of cutting carbs and doing excess cardio to achieve weight loss with PCOS?Let’s be honest. If you have PCOS then any type of weight loss or body transformation is going to be hard. I’ve worked with many women with PCOS for weight loss and there’s always 2 things that they are doing wrong. Unfortunately it’s either their coach or diet program that’s told them to do these things. Sometimes they have read an incorrect article which has prompted their actions. The result? They hate their diet, they hate their exercise and worse they don’t see any changes in their body. What are the two things these women are always advised to do? 1. Cut out carbs 2. Do loads of cardio These are critical errors and shows a poor understanding of PCOS and the issues it creates for the body. In this video I talk with Rebecca who really wanted to look her absolute best on her wedding day. She’d battled PCOS for years and tried loads of different diets before. Variations of the mistakes above. Loads of cardio, low carbs and little to no weights. We completely turned this on it’s head. In 12 weeks she had lost 2 dress sizes and had a completely different outlook on her training and nutrition. Plus she now understood PCOS better, how it affected her body and what works for her. The systems we put in place will help her continue making progress long into the future.They are repeatable, sustainable and super simple to put in place. Watch the video to see exactly what we did. If you have PCOS or know someone who does then I hope this video gives you some ideas and useful actionable tips.Check out my YouTube channel for more videos.
Use my Calorie Calculator to work out your calories for fat loss and get a free macro guideFind out more about my coaching program to get you into your best shape everThe post 70. PCOS Weight Loss – Rebecca Dropped 2 Dress Sizes For Her Wedding Day appeared first on BUILD | Business and Body Coaching.
How do you stop getting hangry when dieting? Is being Hangry really a thing or is it made up by people who are on diets and can’t eat the foods that they like? Recently a european team of researchers looked into the ‘Hangry’ phenomenon and found a few interesting things. Firstly ‘hangry’ does exist as …
- How to Stop Getting Hangry on Your Diet Read More »
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What does it take to be aa good coach and mentor? Dan Smith is both a personal coach and a mentor to other fitness coaches. In this interview he discusses how he helps other fitness professionals build their businesses and how he transforms the physiques of his clients to be stronger humans Listen to the …
- Building Strong Humans with Dan Smith Read More »
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Is it selfish put your gym training first as a priority in your life? No absolutely not and here’s why. Many of the people I work with are selfless people. They have a family and they prioritise their kids (and partner) over all else. If they own their own business then that’s their …
- It’s OK to be selfish Read More »
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How much weight should you lift to build muscle when training in the gym? To really answer this we need to look at one of the key issues with men (and women) when they train in the gym. I always say that on the whole men need to lift a bit lighter and women need …
- How much weight should you lift in the gym to build muscle as a man or woman? Read More »
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What happens when you retire from competitive bodybuilding? How should your nutrition change? How should your training change? With no competition to aim for it can be tough for ex competitive bodybuilders to adjust to normal life. I find that people I work with are still following the same rigid diet structure they had when …
- Nutrition and Training When You Retire from Competitive Bodybuilding Read More »
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What happens when you retire from competitive bodybuilding? How should your nutrition change? How should your training change? With no competition to aim for it can be tough for ex competitive bodybuilders to adjust to normal life. I find that people I work with are still following the same rigid diet structure they had when …
- Nutrition and Training When You Retire from Competitive Bodybuilding Read More »
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When should you cut calories to lose fat? Do you even need to cut calories if you do more activity? If you’ve been around anyone in fitness or who’s dieting for any length of time you’ll know that when people cut calories they tend to suffer a bit. This, we are told is all part …
- Should you Cut Calories or Increase Activity First to Get Into Shape? Read More »
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Don’t make this common mistake for fat loss When should you cut calories to lose fat? Do you even need to cut calories if you do more activity? If you’ve been around anyone in fitness or who’s dieting for any length of time you’ll know that when people cut calories they tend to suffer a …
- Should You Cut Calories or Increase Activity First to Get in Shape Read More »
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Don’t make this common mistake for fat loss When should you cut calories to lose fat? Do you even need to cut calories if you do more activity? If you’ve been around anyone in fitness or who’s dieting for any length of time you’ll know that when people cut calories they tend to suffer a …
- Should You Cut Calories or Increase Activity First to Get in Shape Read More »
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Fat Loss Programs are Dead If you’re a man or woman and you love lifting weights then a fat loss program won’t be best for you. Here’s why: Men and women who lift weights want to be more muscular, whether your definition of ‘muscular’ is ‘toned’ or jacked to fcuk then the method is the …
63 The Best Fat Loss Program For Men or Women Who Lift Weights Read More »
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Tips for building muscle when you are a hard gainer Are you a hard gainer and find it tough to add muscle? This body transformation case study shows how Andrew added more muscle to his already lean and fit physique to gain over 2kg of muscle while reducing his body fat levels. In this video …
62 Hardgainer Body Transformation Methods Read More »
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How a former SAS soldier coaches men to be optimised in every area of their lives In this interview I talk to former SAS soldier, gym owner, champion bodybuilder and coach Lindsay Bruce. Lindsay has a wealth of experience and knowledge that his brings to his coaching program for men over 30. In this video …
61 The Modern Warrior Mindset with Lindsay Bruce Read More »
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Can doing cardio first kill your muscle gains? I’m often asked “should you do cardio before or after weights?” Well if your target is to gain more muscle then it’s definitely AFTER. Why is this? The body reacts to signals that you send it. If the first signal in a workout is to …
- Should you do cardio before or after weights to build muscle? Read More »
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How can you get in great shape at 40 without resorting to extreme measures? My specialism as a body transformation coach is with males 30-50 years old who love working out in the gym but aren’t in love with the results from that effort. I often work with guys who are looking to get in …
- How to get in great shape at 40 years old Read More »
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In this video/podcast I’ll be giving you some free coaching tools from my website to get you in great shape quickly. Although my business is as a professional body transformation coach, I always like helping people to better themselves if I can. Part of my mission to help 100,000 people transform their lives is to …
58 Free Tools To Help You Build a Better Body Read More »
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Interviews with other coaches to discuss their methods and views on the industry Coach Dan Osman joins me to discuss dodgy fitness coaches, dodgy business gurus and dodgy social media behaviour. Dan is health and wellbeing educator, and passionate mental health advocate. He has worked in the health and fitness industry for 17 years, with …
57 Coaching methods with Dan Osman Read More »
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Why you are not doing the stuff you’d said you’d do and seeing no results from your diet or training If you’ve been trying to get in shape for a while and finding it more difficult that you first imagined then in this video you’ll learn the reason why it’s taking you so long. When …
56 Information VS Implementation Read More »
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Just because science says something is possible doesn’t mean it’s what you should do Honey, are you ok? You’ve hardly touched your slappy chicken I originally read this article about 3 years ago and it was so intriguing, both that you could theoretically slap a chicken into cooked state or that someone has actually researched …
55 Can you cook your chicken by slapping it? Read More »
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Can you get Bigger and Stronger at the Same Time? It’s the perfect result to get bigger and stronger at the same time but how can you achieve this? In this podcast I’ll be discussing the principles behind building more muscle and as a by product – getting stronger. There’s a misconception that the bigger …
54 Strength Vs Hypertrophy – Getting Big and Strong at the Same Time Read More »
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Is there a ‘Best Way’ to train to build muscle? What is the best training split and workout plan for when you want to build muscle fast? Building muscle can be very difficult and there are so many variables to think about. In this video which was a live stream in my Facebook group I …
53 Best Training Protocol For Building Muscle Read More »
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How does eating muffins pre workout make you lift more? Why are muffins anabolic? and why is it always blueberry muffins? Are blueberries more anabolic because they are ‘superfoods’? These and other anabolic secrets of the pros are explored in this video. You’ll learn why muffins, cereal, bagels and pancakes can help you have a …
52 The Anabolic Muffins and Other Pro Muscle Secrets Read More »
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It’s a common question that people ask – “why is my diet not working?” You’re following the diet plan Working out a few times a week Maybe even taking some supplements that your diet guru has sold you But things aren’t working. You’re not seeing any results and it’s starting to get you down The …
- Why is Your Diet Not Working? You’re Not Doing These Things Read More »
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Are you in the right ZONE in the gym? If you want to build muscle as a priority and not really wanting to get injured in the process then you need to know how much weight to lift without getting injured. As a gym owner and coach I see a lot of people in the …
- Getting In The Zone For More Muscle Read More »
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Why is your diet plan and training program not working for you? You’ve got the diet, You’ve got the training plan, But you just are not seeing the changes in your body that you want. You’re asking “What am I doing wrong? What is wrong with my program?” One of my 6 principles is “Consistency …
- Why you are not seeing any changes in your body from training Read More »
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What type of cardio should you do if building muscle is a priority? I’m a big believer in the philosophy of casting votes for the body you want. Well, casting votes for the life you want really. Cardio is cardiovascular fitness, i.e making the heart healthier. This is, of course vital for your long term …
Best Cardio to do if You Want More Muscle Read More »
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Are you looking for Fat Loss Pills that can MELT fat off your body? I’ve got bad news for you, they don’t exist. Even the most potent illegal fat burning drugs don’t melt fat but some may cook you alive – which would be bad People THINK that fat burners will magically correct their body …
Fat Burning Supplements That Melt Fat Read More »
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Are Macros Really Important? Does if it fits your macros actually work or is it another buzz word for fitpros to use when selling you their £97 tailored shred diet? In its pure form, if it fits your macros is a good idea. It encourages flexible eating patterns and puts the control firmly in the …
If It Fits Your Macros – Does it work Read More »
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If you struggle to get a good night's sleep then this is for you
Simple Techniques for Great Sleep If you’re a business owner or manager struggling with balancing sleep with your daily life then watch this video.
You will learn how to build habits for much better sleep which has helped numerous business owners to improve their health and productivity in the process.
Danny Wilson is a coach who specialises in helping people reduce the stress and pressures of their busy jobs in order to get more restful and productive sleep.
As a result his clients have become happier, healthier, less stressed and more productive in their lives.
- Listen to the podcast
- Watch the video below
Check out my YouTube channel for more videos.
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Use my Calorie Calculator to work out your calories for fat loss and get a free macro guideFind out more about my coaching program to get you into your best shape ever
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A coach shouldn't need to hire another coach - don't they have all the answers?
Even a coach needs another coach for accountability from time to time.When you are a coach to over 30 clients then it’s easy to let your own progress stall.
The methods you use with your clients may not be suitable for you.
This is why nutrition and training coaches employ a coach themselves to keep them on track.
Paul is a highly knowledgeable and successful personal coach with over 30 clients.
He came to work with me for his own physique development and we immediately worked on building muscle and ramping up his nutrition to give him more energy to train.
Over 12 weeks he developed more fullness and muscle size while keeping his very lean condition.
In this interview we discuss the methods used and what the results of the coaching were.
Check out my YouTube channel for more videos.
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Use my Calorie Calculator to work out your calories for fat loss and get a free macro guideFind out more about my coaching program to get you into your best shape ever
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It's difficult for many new mums to get their former toned body back after giviing birth
Often pregnancy results in less exerciseSo as well as losing the baby weight there’s an additional issue of restarting an exercise routine.
For many women, finding the time to exercise is another consideration due to the demands of the new addition to the family.
It's not just as easy as restarting at the gym
As well as only being able to be away from your baby for maybe an hours or two, there may be complications following birth that mean normal workouts may not be possible in the beginning.
Many women resort to cardio workouts to try and lose weight but this hardly ever has the desired results.
Weight training should be part of any post pregnancy training
Resistance training is the best way to regain strength and muscle lost during pregnancy.
While the weights don’t need to be epic, lifting weight will help regain muscle tone much faster than traditional cardio.
Regaining a toned body doesn't mean you need to cut out foods you like.
If you are breastfeeding you’ll need approximately 500 kcals more a day than your maintenance.
If this is made up of foods that make you unhappy then this will translate into how you interpret the whole experience. Use my Perfect Diet Builder Walkthrough to build your ideal diet
How Vicky regained her toned body as a new mum
In this video I talk to Vicky who applied a weighted workout routine along with a diet consisting of foods she liked in order to get her body back to her previous great shape.
Check out my YouTube channel for more videos.
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Use my Calorie Calculator to work out your calories for fat loss and get a free macro guideFind out more about my coaching program to get you into your best shape ever
The post Regaining a toned body as a new mum appeared first on BKM Nutrition | Body Transformation Coaching | Tom Blackman.
Your efforts to lose weight fast with an exercise routine at the gym or home is probably about to backfire on you.
‘Lose weight fast’ has 100,000 to 1 million google searches every month and ‘Fastest way to lose weight’ is between 1-10,000
It’s a hot topic and the reason is that people want results fast, normally because they have a holiday or event to go to and have just realised they need to get into a shirt, dress or swimwear.
‘Lose weight fast’ and ‘the fastest way to lose weight’ sound the same but actually there's a slight difference, at least as far as I interpret them.
- ‘Lose weight fast’ is where you are racing against the clock to get in shape in a limited time period eg a holiday or wedding.
- The ‘fastest way to lose weight’ is a planned and thought out process that works with time as a friend to lose weight at a good speed but to continue that process of improvement for the long term.
Fastest is optimised – you’ve looked at all the methods and decided which one will work for you. Weight loss may not be fast but it will be the fastest way to achieve your goals without suffering a rebound that takes you back to the start.
Remember if you rebound from a ‘lose weight fast’ plan and regain all the weight back, the net weight loss is zero, despite an initial fast result.
It’s not just about eating less either. Many weight loss plans focus entirely on reducing calories with a very small focus on exercise
Exercise will help reinforce and support weight loss efforts and even speed it up.
Which brings us to the next issue of weight loss vs fat loss.
It’s entirely possible to lose body fat and not lose any weight on the scales. The reason is body recomposition. Which means you gain muscle at the same time as you lose body fat.
I’ve seen this happen so many times with clients I work with that it’s almost expected now, somewhere along the process.
While weight loss may have stalled, results continue to happen in the mirror.
Therefore it must be of vital importance that you don’t use the scales as the only determinant of success.
This is especially true of women who quite often see an increase in muscle mass while training with weights and maintaining a calorie deficit. For this situation using pictures as an additional data point is essential when weight loss slows down
The ‘fastest’ way to lose weight is like the fable of the tortoise and the hare
The hare ran off at top speed, got complacent and rested, while the tortoise kept up a regular measured speed and beat the hare, the tortoise was the fastest in that race, he finished first because he followed a consistent pace and never got complacent.
The DIET TRAP - Focussing ONLY on weight loss
Many people when trying to drop weight fast go all in for a few weeks, see an initial drop and then when it slows down they get annoyed and stop doing all the extreme things they were doing. As a result they rebound, while they are steadily gaining the weight back again after stopping their protocol, the people who had a slow and steady plan with good systems to help them maintain pace, overtake them and are ultimately the winners.
In this video you’ll learn how to be the tortoise, a measured consistent approach that leads you to the goal while others fall by the wayside trying to rush it.
Check out my YouTube channel for more videos.
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Use my Calorie Calculator to work out your calories for fat loss and get a free macro guideFind out more about my coaching program to get you into your best shape ever
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Adding 4kg of muscle without gaining body fat - impossible without drugs?
WRONGI have worked with hundreds of men to build muscle and the vast majority of them are making the same mistakes which is restricting their muscle building progress
2 Common Mistakes Made By Men When Trying to Build Muscle
Quite often I’ll find that men are doing two things wrong that they see immediate results when then change
- Not Training With Enough Volume
Coming from a bodybuilding background it’s natural for me to opt for higher volume in training.
However I find time and time again that most men I work with are not doing enough.
That’s not to say they don’t work hard in the gym because most do.
Volume is a key component in hypertrophy and to build muscle fast you need to be doing lots of volume.
BUT – here’s the key factor, high volume doesn’t mean light baby weights. It means getting uncomfortable with high volume leg press with a weight you’d normally stop at 10 reps on.
- Not Eating Enough Food to Fuel Their Muscle Growth
Protein and Carbs are the weapons and they are not sharpened enough.
While most men know that the need to eat protein to build muscle, they aren’t quite clear on how much.
Often they aren’t tracking it and so they fall short.
Carbs are also seen as the enemy by many men thanks to silly keto gurus on social media and so men routinely reduce their carb intake to keep fat under control.
The result – less energy for lifting and so less muscle stimulation.
Calories Count but Channeling Those Calories is Crucial
Where are you focussing your energy?
Are you doing lots of cardio to keep fat off?
Does that tell your body you want more muscle?
Thinking hard about the signals you are sending your body will get you better results, more muscle and less body fat.
Body fat is burned from a calorie deficit, if we burn those calories with weights then we can make sure we accomplish 2 tasks at once
Building Muscle and Burning Body Fat
It's 100% possible to build muslce and burn fat at the same time
It’s just hard to do as most men will try to push to extremes.
More muscle – OK let’s overeat massively and not do cardio for fear of losing gains.
Burn Body Fat – OK let’s not eat carbs and do loads of cardio.
Two directly opposite activities.
But blend those together, moderate deficit plus weights focussed workouts and you’ve got a winning combo.
Check out Seb's interview
Seb built more muscle and didn't gain any body fat in the process
He was already fairly lean but if anything leaned out more without doing treadmill or low carb dieting.
We actually INCREASED his carbs as a first step.
He was regularly eating in excess of 3000 kcals a day and just getting better.
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You can get a free calorie and macro calculation here
If you’re not sure how many calories you need to be eating. This calculator will give you a guide to calories and macros based on my own work with clients like Seb.
Check out my YouTube channel for more videos.
Use my Calorie Calculator to work out your calories for fat loss and get a free macro guideFind out more about my coaching program to get you into your best shape ever
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“Eat Less. Move More”
A statement that is both true and also misleading
I’ll often see this statement followed by
“It’s simple”
Normally from people who are
- Not coaches
- Have always been in leaner shape
- Or are in awful shape but could ‘get in shape if I wanted to’ because it’s easy
This statement is true in the fact that many people who are overweight with a surplus of body fat do need to control their calories and exercise more
However a blanket ‘eat less’ statement doesn’t address the underlying issue that the person most likely has with
- late night snacking
- restrict and binge behaviour
- weekend overeating after a week of ‘good’ eating
- not understanding calories or portion sizes
- how certain macro splits can affect appetite
No point telling a driver to slow down if they can’t steer the car
‘Move more’ also doesn’t address a common issue with people exercising incorrectly for their goals
Most people immediately get on the treadmill or bike to ‘burn fat’ because they don’t understand that the ‘fat burning zone’ refers to intensity of exercise and NOT body fat being burned
- So they do very slow walking to maximize fat burning resulting in very low calorie burn
- Or they go super intense but neglect any resistance based work as it doesn’t burn as many calories
Resulting in a stringy physique with no shape
The way you construct your diet and nutrition should be based around your goals
For most people this will include
- Higher protein diet
- Resistance training
- Some cardio vascular work
- Some ‘junk’ food in moderation
- Days off training
- Improvements in sleep and rest
Check out my YouTube channel for more videos.
Play Video
Use my Calorie Calculator to work out your calories for fat loss and get a free macro guideFind out more about my coaching program to get you into your best shape ever
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To lose weight you have to stop eating carbs right?
WRONGAlthough it’s what many female weight loss programs advocate. There are more searches for Keto and Keto diet than there are for pretty much any other diet system.
Right behind that is ‘fast weight loss’ or ‘how to lose weight fast’
Although most people understand that they need to eat a bit less to lose weight, actually putting this into action can be tricky and complicated.
What then occurs is a complete cutting out of carbs as a quick fix.
A LOT of female weight loss diets focus on cutting carbs
There are so many female weight loss gurus who promote a low to zero carb diet for women. It’s easy money as you lose weight fast from lower food volume and reduced glycogen in the muscles, also a bit of water retention can go.
This is pretty short lived though and the initial weight loss and euphoria is then followed by the realisation that to sustain that weight loss you can never eat carbs again, or at least in the quantity you did before.
What follows is a slow and sustained building up of cravings for the food you left behind. You’re stuck in a prison of your own making where the only food you can eat is that which you’re slowly resenting
The inevitable break happens and you binge massively on carbs and pretty much anything else you can get your hands on.
The weight returns and you’re left frustrated and still confused about how to actually get that body you want.
Eating carbs is essential for building a better body but also for maintaining weight loss and lower body fat
If you don’t exercise then eating low carbs is probably going to be ok for you to lose weight. However if that is your situation I would definitely be asking yourself why you don’t exercise. The health benefits from even walking for 30 minutes a day at a brisk pace can substantially reduce your risk from dying of many common ailments.
Let’s be clear, we are all going to die, but if walking 30 minutes a day could give you a few extra years with your grandkids and loved ones then why aren’t you doing that?
If you do exercise then well done, if you exercise with weights then AWESOME, you’re well on your way to getting an incredible body.
The only thing is, weight training is mainly glycolytic in nature – which means it uses stored glycogen (carbs) in the muscles to lift the weights.
If you have low glycogen from a low carb diet, this makes the weight training much harder, which then makes the likelihood of you quitting or not even going to the gym much higher.
Your Fat Loss Diet is Now Stopping You Losing Fat
Your new super duper low carb diet is now stopping you from building the body you want and actually reducing your output which may stop any fat loss happening.
Why?
Because you’re now training less or with less intensity and your calorie deficit has been reduced to almost nothing.
Weight loss is irrelevant if the weight isn’t fat
The weight loss associated with low carb dieting is almost entirely water and food volume in the first few weeks.
Fat loss comes from a sustained calorie deficit which forces the body to use it’s fat stores to sustain life and activity.
This may be happening in the first few weeks of low carbs but not to the level that you’re seeing on the scales.
You need to be in a deficit of around 8000 kcal to drop 1kg of fat
and that’s not even a guaranteed event due to your body trying to compensate for your low calories by making you more lazy, tired and hungry.
That’s a pretty high number and for most of us we’d be fortunate to see a drop of 0.5-1kg of fat every 1-2 weeks on average. Weight loss may be more than this but actual fat will be low.
With super low calories you’ve also got the risk of muscle loss especially with low protein intake and lower weight training output.
While you may be looking at the scales and seeing weight loss, what actually may be happening is you’re getting weaker and less shapely.
How to build muscle and lose fat while eating carbs and training hard
What is the solution then if you are a female looking to get into shape and love training with weights?
- Well firstly eating carbs doesn’t mean eat ALL the carbs.
- You’ll have to start tracking your intake as I do find quite regularly that many people, not just females, overeat massively when they guess their calories.
Tracking your food and setting certain macro targets to hit is the first step to a leaner, fitter body
You can get a free calorie and macro calculation here
Once you’ve started on your way you may find that after a while you are training so well that you start feeling overly tired, this is a sure sign that you need to increase your food.
This is quite a common occurrence when I work with women, first we start a new weights program with a ton of volume to burn up calories and then we fuel that to get better results.
This is exactly what happened with Camilla and you can find out exactly how we changed her entire mindset and outlook on ‘dieting’ in this video or pdocast
Check out my YouTube channel for more videos.
Play Video
Use my Calorie Calculator to work out your calories for fat loss and get a free macro guideFind out more about my coaching program to get you into your best shape ever
The post Lose Weight Eating Carbs – The Secret to Female Fat Loss appeared first on BKM Nutrition | Body Transformation Coaching | Tom Blackman.
So you want to change your body and get in shape?
When you look at what you want to achieve with your body it can seen a mammoth task and you don’t know how to start or where to begin.
Starting a weight loss program
If you want to lose 30kg of body fat then you’ve probably got a pretty poor lifestyle and there’s so much that you want to change all at once.
That can be pretty overwhelming and often just the thought of it will put many people off even starting.
Don’t try and cut out everything at once and don’t eat foods that you don’t like. If you want some help with building your own perfect diet plan then check out my guide video
Starting a muscle building program
If you want to start at the gym to build a more muscular and toned body but have zero experience of lifting weights then even picking up a dumbbell will be scary.
Don’t be tempted to try out a pro bodybuilder’s workout as your first one. Also don’t try and go 5 times a week for an hour as you’ll likely over train.
If it’s your first time going to a gym then a full body workout will be your best start. This will ht all the body parts but won’t over train your muscles so that you can’t move the next day.
Years ago I was that kid, very scrawny and short, wanting to build myself up to be a hulk.
There was no way I could get taller so weights was my option.
I went to a bodybuilding gym, full of the biggest guys I’d ever seen and even though they were really scary they were also very helpful and they gave me the best pieces of advice for growing.
Years later I won my first show.
In this video and podcast I’ll run you through what they told me and how I now advise my clients in the same principles for their own body transformation.
Check out my YouTube channel for more videos.
Use my Calorie Calculator to work out your calories for fat loss and get a free macro guideFind out more about my coaching program to get you into your best shape ever
The post How to start transforming your body with small changes appeared first on BKM Nutrition | Body Transformation Coaching | Tom Blackman.
In this video I talk to a current client Andy who is a father of 2 and works mainly from home for a major bank. We discuss his body transformation and how was able to gain a ton of muscle and burn fat with no cardio.
Andy enjoys working out in the gym and has been training for many years, over lockdown he lost his motivation and his body gained some fat which he wasn’t happy with.
He isn’t a fan of cardio in the traditional sense and so we constructed a transformation plan that allowed him to change his body without doing the miles on the treadmill.
Fat loss is based on a calorie deficit and muscle gain requires adequate stimulus from training and a certain level of protein intake.
You don’t need cardio to burn body fat and it’s entirely possible to build muscle in a deficit. All it takes is correct programming and the application of certain key elements to a training plan.
It's often said that you can't build muscle and burn fat at the same time. We have proved that it's absolutely possible in Andy's case.
The body you want is the combination of many signals that you send
Your body will respond to what you tell it to do. One workout or one day of good eating is a very weak signal that quickly disappears.
Sending multiple signals over the course of many months creates a continuous strong signal that moulds the body.
In this video and podcast I interview Andy to discuss how he trained and ate to send all the right signals to his body to get the body he wanted.
We delve into how he was able to keep to his plan while enjoying days out with his family and how he’s used the skills we developed to continue to make progress.
Check out my YouTube channel for more videos.
Use my Calorie Calculator to work out your calories for fat loss and get a free macro guideFind out more about my coaching program to get you into your best shape ever
The post Build Muscle and Burn Body Fat No Cardio appeared first on BKM Nutrition | Body Transformation Coaching | Tom Blackman.