The Transformation Coach

The results speak for themselves 💪

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My client has trained with my 3 times a week for one month and has even shocked me with his results !

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In just 4 weeks...

✓ a gain of 2.6kg of lean muscle
✓ a loss of 3.5kg of fat

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Now this may seem to good to be true.. so I've attached his body scan results to prove it.

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Fredrik came to me wanting to be stronger , leaner and lose body fat.

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I work with Fredrik focussing on 80% compound exercises , and 20% HIIT work.

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There is zero cardio used in his program, this allows him to grow more muscle and burn only the fat.

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In terms of diet, Fredrik focuses on hitting 150grams of protein each day , and eats to a slight calorie deficit , while still having a social life !

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Consistency in training and nutrition is key !

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If you want results like these , get in touch 💪💪

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Compound Vs Isolation 😲😲

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Firstly what is the difference ?

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Compounds are exercises that incorporate more then 1 main muscle group and are multi-joint exercises , for example a squat (quads and glutes, back , core)

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Isolation exercises are ones which only recruit one main muscle group , for example bicep curls(bicep)

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Benefits of compounds:
1) Time efficient (train more muscles in less time )
2) Burns more calories
3) Trains yours stability (meaning whilst doing a squat for example you are using core not just legs)
4) Better for muscle gain (more muscle recruitment)
5) Better for weight loss (more calories burnt)

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Benefits of isolation:
1) Used for rehab exercises
2) If you have a major weakness , you can use isolation to focus solely on that muscle
3) If you are incredibly lean (can use isolation to focus on smaller muscle groups that don't get targeted as much during compounds

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In my opinion that benefits of compounds massively out weigh isolated exercises

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Whether your goal is muscle gain , fat loss or general fitness its a no brainer to have the majority of your exercises as compounds. When following a workout program I generally focus on 80% compound and 20% isolation.

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The best compound movements are:
Squat
Deadlift
Bench press
Pull up
Bent over row
Military press

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Need help with without programs ?

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Message me for private coaching or advice 😄

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Every week , a new testimonial 😎😎
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We are continually raising the bar with the 'transformation experience' , and the results and reviews speak for themselves!
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This client of mine has seen good progressions in overall fitness and strength as well as losing almost 3kg after just 8 sessions 🤩
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Message me for private coaching or advice 😄
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Excuse the language, but how true is this ? 🤐🤐
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I'm sure everyone has wanted to give up at some point , but then we realize that one person who doubted us would be right... So we push harder and prove them wrong!
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The fear of failure is common , fear of losing or fear of not being good enough.
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Find the reason you started , think back on how far you have already come , and motivate yourself to smash past the barriers and show yourself and others you can do it!
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Lose that weight , gain that strength , grow those muscles and be the best version of yourself 🏋️💪
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Message me for private coaching or advice 😄
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Having trouble getting rid of the 'bingo wings' or arm fat ? 💪💪😭😭
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First of all , what are bingo wings ?
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They are the flabby bits of skin and fat under the arms, which just seem impossible to get rid of!
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Having insecurities about your arms is a common thing for women , nothing to be ashamed of!
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But the question is , can we get rid of the 'bingo wings'?'
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Here's the thing , we can't target a specific body part to lose fat while other parts remain the same .
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Our bodies are designed to lose fat evenly across the whole body. Having said that , yes some body parts can be more stubborn then others to lose the fat(this can be a result of genetics).
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We can also influence certain body parts to be more firm and muscular by our lifestyle and the ways we train.
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Here's how to get rid of the bingo wings.
1) eat in a slight calorie deficit
2) exercise more (all types of exercise)
3) do specific weights for the arms to firm them up(tricep dips, tricep push downs, push ups)
4) be consistent(it's important you consistently do all the above , be patient the results will come !
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For advice or private coaching message me 🏋️
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Every Sunday I will now be posting a delicious recipe for you all to try
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If you want me to put something up in particular send me a message and I'll see what I can do.
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This one is simple eat nutritious! High in protein and easy to change the type of fish for your favourite or whatevers on special 😊
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Happy Sunday everyone 🤩
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Do you want to feel awesome like my client Ellen ? 😊😊
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Ellen came to me a bit lost in what to do in terms of exercise and nutrition.
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As many people aren't sure if they are using there time wisely in the gym she made the right decision to invest In a trainer and be shown what to do.
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Not only does she now enjoy the sessions and look forward to them , now Ellen has more knowledge on what to eat , how much to eat and has learnt to live a healthier lifestyle.
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Ellen has done awesome so far , we have seen some got results and we will continue to do the same !
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Want to feel amazing ?
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Message me for private coaching or advice


onaltrainerwhitechapel

Do you just turn up to the gym and throw a few weights around , without any direction ? 🤔🤔
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This can be one of the biggest mistakes in making progress at the gym !
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How to track progress :
Bring a pad or paper into the gym and write down your exercises , weight and reps. (Or do it on your phone )
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Do this everytime you are at the gym and aim to increase either of those variables each time.
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Set a mini goal before you enter the gym to increase your weight , reps or sets. (And record it)
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Tracking your progress is important because:
1) It motivates you
2) It gives you a reason to come to the gym
3) It will better you physically and mentally
4) OR if you're 'that' guy with a memory of a gold fish forgetting how many sets and reps you did last time.
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I challenge you to start recording every thing you do , and push yourself to do more each day and just wait to see the difference!
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If you don't track your progress , how do you know if you have improved ?
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This is for you skinny guys and gals who struggle to put on weight... 😣
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I know alot of my focus tends to be helping my clients with weight loss and 'toning' but here's one for the rest of us who want to put on muscle mass and size.
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This is something I used to have a personal struggle with so believe me when I say, you are not alone.
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The most important fundamentals of putting on muscle mass are :
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1. EAT IN A CALORIE SURPLUS. Basically eat more calories than what you burn each day.
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Eat too little , and putting on size will be nearly impossible. Eat too much in a surplus and you will find yourself gaining too much unwanted fat.
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2. LIFT HEAVY WEIGHTS (and do it often)
Stick to a program that works for you.
Focus on 80% compound lifts (squat, deadlift, bench etc) which recruit the most muscle fibres.
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3. PROGRESSIVE OVERLOAD
Think about this : if we eat the same amount of food and lift the same amount of weights each week , are we giving our body a reason to change ? No , our body will stay the same.
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When you go into the gym , have your mind set on lifting more each day , whether it be more weight , more reps or more sets..
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I write down my lifts each day so I can keep track and try beat it each new day I'm in the gym, it works !
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4. REST
Don't forget to rest!
This is underrated , but very important. If we are lifting heavy weights and constantly eating lots of food, our bodies will be in over drive.
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We will be putting alot of stress on our nervous system to force us to grow.
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It is important to allow our bodies adequate rest days each week. I would suggest a minimum of 2-3 days a week where you're not lifting weights.
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Soooo..
What have learnt?
Eat lots
Lift heavy
Progression
Rest
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Hit me up for my best bulk up program I used myself to put on 5kg in 12 weeks and for personal coaching in Bethnal Green !
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