Ftorresfitness

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Ftorresfitness

Personal Trainer at Embody Fitness Dubai. 8-year work experience in the Fitness field with a proven record of making clients achieve their fitness goals.

Helping busy professionals aged 25 to 40 achieve their desired level of fitness. Personal Trainer @ Embody Fitness UK & Dubai (December 2019 - Present)

Head Coach & Personal Trainer @ Irisin Gym Fujairah (October 2018 - October 2019)

Fitness Trainer at Fitness Hut Portugal (May 2015 - October 2018).

2,5 years as a Personal Trainer at Holmes Place Portugal (September 2012 - March 2015)

Attendence of the International Sport + Exercise Nutrition Conference in Newcastle Upon Tyne (December 2016)

Specialisation Course in Exercise during Pre and post-partum - Clínica das Conchas in Lisbon (September 2016)

Postgraduate Degree in Sports Nutrition - Manz/ULHT (October 2015 - March 2016)

Attendence of the Sports Management and Economics Congress in Cologne, Germany (November 2011)

Master´s Degree in Sports Management - Faculty of Human Kinetics (2010/2012)

Erasmus Exchange Student at Warsaw University of Physical Education in Poland (2009/2010)

Bachelor's Degree in Sports Sciences - Faculty of Human Kinetics (2010)

18/11/2025

Most people think they’re eating “clean.”

But this one breakfast mistake is adding 300 extra calories to your day… without you noticing.

Same eggs.
Same cottage cheese.
Same avocado.
Same plate.

The ONLY difference?

A bit of olive oil and a few walnuts.

That’s it.

But here’s the math nobody tells you:

👉 +180 calories from olive oil (you always pour more than 1 tbsp)
👉 +80 calories from a few walnut halves

Total: +260–300 calories added

Every. Single. Morning.

Now look at what this compounds into:

📌 1 day: +300 calories
📌 7 days: +2,100 calories
📌 1 month: +9,000 calories
📌 3 months: +27,000 calories
📌 6 months: +54,000 calories

54,000 calories = ~7.7 kg (17 lbs) of fat.

From “healthy food done wrong.”

This is why so many men over 35 stay stuck at 18–22% body fat even when they think they eat well.

It’s not the food.

It’s the hidden calories from oils, nuts, and “healthy add-ons” destroying your deficit.

Small choices → big consequences on your waistline, hormones, and energy.

If you want the full list of 20 calorie swaps I give my executive clients to lose belly fat faster…

👉 Comment “SWAPS” below

17/11/2025

The Truth About Visceral Fat (It’s Not Just Belly Fat)

Most men think belly fat is just an aesthetic problem.

But the REAL danger is the visceral fat hidden deeper inside your body.

Visceral fat increases:

🔥 Inflammation
⬇️ Testosterone
⬆️ Cortisol
😴 Poor sleep
💥 Insulin resistance
❤️ Blood pressure
🛑 Fatty liver & zero energy

This is why so many men over 35 feel tired, stressed, bloated, and stuck.

If you want the simple step-by-step protocol I use with clients to reverse this, comment VISCERAL or message me privately.

14/11/2025

Most men over 40 aren’t failing because of food.

They’re failing because of their weekends.

Friday night hits…
stress is high, sleep is low, cravings kick in, testosterone is down, and willpower is gone.

And the truth is:

💥 It’s not about discipline.
💥 It’s not about willpower.
💥 It’s not about “eating clean.”

It’s about hormones + structure.

Every man I coach struggles with the same weekend patterns:

– Skipping meals all day → overeating at night
– Stress → cortisol spikes → sweet/alcohol cravings
– Drinks lowering testosterone for 48–72 hours
– “Cheat meal” becoming a 3-day setback
– No structure → relying on willpower when it’s lowest

When you fix the root causes —
insulin, cortisol, testosterone, and meal timing —
weekends stop ruining your progress.

That’s why men in my program consistently drop:

🔥 5–10 kg
🔥 2–4 inches off the waist
🔥 belly fat they’ve had for years
🔥 while eating 3 structured meals/day
🔥 and still enjoying life on weekends

Black Friday 1:1 Coaching is now open.

If you’re a busy man 35+ who wants to finally get lean, boost energy, and fix weekend cravings…

Comment “BLACK FRIDAY”
and I’ll send you the details privately.

13/11/2025

Most men are trying to lose belly fat with the wrong strategy.

They think it’s about eating less, doing more cardio, or cutting carbs…

but the REAL problem is something they’ve never been told: insulin resistance.

It’s silent.

It’s common.

And it blocks fat loss even if you train hard, eat clean, and track everything.

The shocking part?

45% of men already have insulin resistance — even men who aren’t overweight.

And when insulin stops working properly, everything else follows:

– belly fat becomes impossible to lose
– energy drops
– sleep gets worse
– cortisol goes up
– testosterone goes down
– cravings increase
– mental clarity disappears
– aging accelerates

No one is teaching men over 35 how to fix this.

They’re giving generic “eat less, move more” advice…
while completely ignoring the metabolic and hormonal changes that happen after 35.

That’s why I built my Executive Performance System —
to help high-performing men finally understand the REAL drivers of fat loss:

insulin, cortisol, and testosterone.

When these three are aligned, your body responds FAST.

Belly fat drops ✅
Energy improve ✅
Sleep stabilizes ✅
And your metabolism finally unlocks 🥇

If you’re a man over 35 and you want to fix insulin resistance, optimize hormones, and get lean in the next 8 weeks…

🔥 Comment “BLACK” and I’ll send you the details.

Your next 8 weeks can change your next 8 years.

12/11/2025

Most men think fat loss is just “calories in vs calories out.”

But if that were true, every man who tracked MyFitnessPal would already have a six-pack.

The truth?

After 40, your body doesn’t play by those rules anymore.

You’re not just managing calories —
you’re managing hormones.

⚙️ Insulin — controls whether your body stores or burns fat.

⚡ Cortisol — dictates your energy, sleep, and belly fat.

💪 Testosterone — drives muscle growth, focus, and confidence.

If those three are off balance, you can eat clean, train hard, and still wake up soft, bloated, or drained.

That’s why I built The Executive Performance System —
a science-based method designed for men over 40 who want to get lean, powerful, and high-performing again.

Inside this system, we focus on:

✅ Strategic calories (not starvation)
✅ Nutrient timing that keeps insulin stable
✅ Meal structure to lower cortisol naturally
✅ Training that boosts testosterone
✅ Recovery routines that supercharge energy

Because after 40, fat loss isn’t about eating less —
it’s about eating intelligently.

When you align your nutrition, training, and hormones,
your body has no choice but to burn fat, build muscle, and perform at your peak.

🔥 Big news: I’m opening a few exclusive spots for my Black Friday Transformation Experience —
a limited opportunity for men ready to reset their metabolism and look their best before 2026.

Comment “BLACK FRIDAY” or DM me “BLACK FRIDAY” to join the early access waitlist before I announce it publicly.

11/11/2025

Most men wake up and eat like they want to stay fat.

Juice. Toast. Cereal. Cappuccino.

It spikes insulin, kills focus, crashes energy, and stores fat — all before 9 AM.

Over time, this morning routine doesn’t just make you gain weight.
It silently destroys your metabolism, hormones, and long-term health.

The men who stay lean, sharp, and unstoppable?
They eat like adults — not children.

✅ High protein
✅ Moderate fat
✅ Low carb

Fix your breakfast and you fix your metabolism.
Because fat loss isn’t about eating less — it’s about eating smart.

When you understand nutrient timing and learn how to naturally optimize hormones like Insulin, Cortisol, and Testosterone, you don’t just improve body composition — you upgrade your energy, focus, and longevity.

Prevention is always better than cure.

🔥 I’ve built a complete system that helps men reverse insulin resistance and melt belly fat — while keeping their performance at peak levels.
Comment “FIX” and I’ll send it to you.

10/11/2025

It took me years to get this. You don’t need to starve or another diet.

In fact if your diet has a name, it’s probably not sustainable. Make smarter choices 👇

❌Seed oils (canola, sunflower, soybean) – wreck hormones and slow fat loss.

❌Liquid calories – juices, frappes, energy drinks = insulin spikes in a cup.

❌Processed cereals – marketed as “healthy,” but pure sugar bombs.

❌Alcohol – your liver stops burning fat the moment you drink.

❌Protein bars – most are candy in disguise.

❌White bread & pastries – trigger constant cravings and fat storage.

❌Late-night snacks – keep cortisol and insulin high while you sleep.

✅ Eggs – the perfect anabolic food.

✅ Lean red meat – boosts testosterone and metabolism.

✅ Wild salmon – omega-3s fight inflammation and belly fat.

✅ Greek yogurt – high protein, gut-friendly, easy on digestion.

✅ Avocado – regulates hormones and keeps you full for hours.

✅ Blueberries – low sugar, high antioxidants for longevity.

✅ Sea salt + lemon water – start your day hydrated and metabolically primed

DM me “lean” if you’re tired of guess and you want a system that works that will get you in the best shape ever.

08/11/2025

Most people over are aging faster than they should…

Not because of bad genetics — but bad habits.

😠 Stress

🍫 Snacking

🥱 lack of sleep

🍔 crappy food

🍩 seed oils.

Longevity isn’t luck — it’s strategy.

💧 Hydrate smarter.

🏋️‍♀️ Train harder.

🧘 Stress less.

😴 Sleep deeper.

These 10 habits keep your body young — no matter your age.

You don’t need a fad diet or more cardio, you simply need a system to get you in shape and age like fine wine 🍷

Want the full system? DM me “system” and I’ll send to the first 10 people.

🍷

07/11/2025

How I eat after a hard workout.

Clean. Fast. Strategic.

Around 600 calories and 40g of protein — perfect to refill glycogen and trigger muscle growth without fat spillover.

This isn’t random — it’s designed for recovery and performance.

High-protein milk base, collagen, oats, berries, banana, cottage cheese.

Every ingredient has a purpose.

Try this after your workout and if you want me 21 recipes ebook DM me “21”.

06/11/2025

Most men over 35 don’t struggle with motivation.

They struggle with a metabolism that no longer listens.

You train hard.

You eat “clean.”

Yet the belly fat doesn’t move — because your body is insulin-resistant.

When insulin stays elevated, fat-burning shuts off.

Every snack, every hidden carb, every late-night bite keeps your body in storage mode.

That’s why I built a system for high-performing men —
to fix the root cause, not chase another diet.

Inside my framework, we focus on:

✅ Structuring meals to stabilize blood sugar
✅ Timing carbs when your body actually uses them
✅ Rebuilding insulin sensitivity so fat loss becomes automatic

This isn’t about eating less — it’s about eating strategically.

Once you understand the system, your body has no choice but to burn fat.

If you want my full breakdown on how to reset insulin and melt visceral fat,

👉 Comment or DM me “FIX” and I’ll send you The 7-Step Insulin Fix directly.

05/11/2025

He was doing everything “right.”

Training 5 days a week.

Eating clean.

Trying different programs and trainers.

But the results never matched the effort.

He was stuck — like so many high-performing men who give everything to their work, yet can’t seem to master their body.

That’s when Yayha joined my program.

In 6 months, he went from 30% to 14% body fat — and said he’s now in the best shape of his life.

We didn’t chase fads or extremes.

We built systems:

✅ Structured nutrition (built for energy, not restriction)

✅ Intelligent training (maximum output, minimal burnout)

✅ Recovery protocols (sleep, sunlight, stress control)

Because real transformation isn’t just physical — it’s psychological.

It’s the discipline, focus, and consistency that carry into every area of life and business.

Most men don’t need more motivation — they need precision and structure.

This is what happens when you apply executive performance principles to fitness.

04/11/2025

You’re eating clean… training hard… and still not losing fat?

That’s because after 40, fat loss isn’t just about what you eat…

it’s about how your body responds to what you eat.

Here’s what’s really going on 👇

1️⃣ Your insulin is high all day — every snack (even “healthy”) keeps you stuck in fat-storage mode.

2️⃣ Cortisol is spiking — stress, poor sleep, too much caffeine, not enough recovery.

3️⃣ Testosterone is dropping — low protein, weak training stimulus, inconsistent workouts.

4️⃣ Hidden sugars — protein bars, sauces, “low-carb” wraps… still trigger insulin more than you think.

5️⃣ Seed oils + late nights — inflammation and hormonal chaos.

6️⃣ Overtraining + under-recovering — lifting hard 5x/week but sleeping 6 hours? Belly fat stays.

7️⃣ Supplements ≠ solution — berberine, ACV, fasting only work after the fundamentals are fixed.

You don’t need another diet.

You need metabolic control — to teach your body to burn fat as fuel again.

When you balance insulin, cortisol, and testosterone:

🔥 Fat loss becomes automatic.

⚡ Energy skyrockets.

💪 Confidence returns.

But here’s the truth — most men don’t know where to start or how to put it all together.

That’s why they spin their wheels for years.

👉 DM me “INSULIN” and I’ll send you the exact guide I use with my clients to reset metabolism, drop belly fat, and get lean — without starving or killing your social life.

Address

Dubai

Website

http://www.linkedin.com/in/franciscotorresfitness

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Our Story

Personal Trainer @ Embody Fitness UK & Dubai (December 2019 - Present)

Head Coach & Personal Trainer @ Irisin Gym Fujairah (October 2018 - October 2019)

Worked as a Fitness Trainer at Fitness Hut Portugal (May 2015 - October 2018). 2,5 years as a Personal Trainer at Holmes Place Portugal (September 2012 - March 2015) Attendence of the International Sport + Exercise Nutrition Conference in Newcastle Upon Tyne (December 2016) Specialisation Course in Exercise during Pre and post-partum - Clínica das Conchas in Lisbon (September 2016) Postgraduate Degree in Sports Nutrition - Manz/ULHT (October 2015 - March 2016) Attendence of the Sports Management and Economics Congress in Cologne, Germany (November 2011) Master´s Degree in Sports Management - Faculty of Human Kinetics (2010/2012) Erasmus Exchange Student at Warsaw University of Physical Education in Poland (2009/2010) Bachelor's Degree in Sports Sciences - Faculty of Human Kinetics (2010)