Albert Aldridge

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Albert Aldridge

I am qualified nutritionist who teaches people how to lose fat and build muscle around their lifestyle so they can achieve their own body transformation.

I'm an ONLINE PERSONAL TRAINER who gives out FREE advice about fitness/nutrition that can be applied to any person's current lifestyle. I bet you're someone who struggles to stick to a good diet or finds excuses to not exercise. That is where I can help you. I post videos on Youtube which you will find helpful - I post a link to my youtube channel on my facebook and instagram accounts.

12/07/2020

IS IT POSSIBLE TO GAIN MUSCLE AS A NATURAL ATHLETE?

Hope you’re having a great Sunday! The picture on the left is me at 70kg bodyweight in December 2016, and then the picture on the right is me at 82kg bodyweight in 2020. The photo was taken yesterday.

Now, did I manage to gain 12kg of muscle in the last 4 years?

I’ve been training consistently since October 2013 so I was 3 years into consistent weight training in 2016, and 7 years consistent weight training in 2020.

If I measured my current body fat percentage, my prediction is that I wouldn’t quite be as lean as I was in 2016, but my body fat wouldn’t be too different at all. Plus, because I have gained muscle tissue, I can now appear leaner at a higher body fat percentage because of having more lean tissue.

Also, if I compared my strength levels between 2016 and 2020, I am now a lot stronger in all the compound movements, my gymnastics is better, my overall mobility is better etc. and my body fat is pretty much the same.

Train consistently, focus on progressive overload with the compound movements, vary up exercises to provide your body with different stimulus, have the correct nutrition, and you can definitely lose body fat/gain muscle and tone up.

Time to complete your own transformation!

I offer online nutrition coaching and create customised nutrition plans and workout plans for people. If you’re interested then feel free to message me on here OR send me an email —> AAFITNESS01@GMAIL.COM

VERSE OF THE DAY - Proverbs 18:10 - “The name of the LORD is a strong tower; the righteous man runs into it and is safe.”

11/07/2020

HOW CAN I TELL IF I’M OVERTRAINING?

New YouTube Video - https://bit.ly/2B8lYh3

Getting leaner and building strength can be difficult if done incorrectly, but when done properly, it is definitely possible. To achieve this, you need to find your maintenance calories (calories needed to maintain weight), then stay at these calories whilst you introduce weight training into your exercise program. Then, once you’ve stayed at these calories for about 4-6 weeks, you should take calories down by 100 each day whilst applying the principle of progressive overload to your training. Stay at these calories for roughly 2-3 weeks, re-assess how your training is going and body composition, then take 100 calories away again if you think you’re ready and keep going like that.

If you have anymore questions about this, please let me know!

I offer online nutrition coaching and create customised nutrition plans and workout plans for people. If you’re interested then feel free to message me on here OR send me an email —> AAFITNESS01@GMAIL.COM

VERSE OF THE DAY - Matthew 19:26 - “But Jesus looked at them and said to them, ‘With men this is impossible, but with God all things are possible.”

28/06/2020

HOW TO GET SHREDDED AND BUILD STRENGTH

New YouTube Video - https://bit.ly/2B8lYh3

Getting leaner and building strength can be difficult if done incorrectly, but when done properly, it is definitely possible. To achieve this, you need to find your maintenance calories (calories needed to maintain weight), then stay at these calories whilst you introduce weight training into your exercise program. Then, once you’ve stayed at these calories for about 4-6 weeks, you should take calories down by 100 each day whilst applying the principle of progressive overload to your training. Stay at these calories for roughly 2-3 weeks, re-assess how your training is going and body composition, then take 100 calories away again if you think you’re ready and keep going like that.

If you have anymore questions about this, please let me know!

I offer online nutrition coaching and create customised nutrition plans and workout plans for people. If you’re interested then feel free to message me on here OR send me an email —> AAFITNESS01@GMAIL.COM

VERSE OF THE DAY - Psalm 16:8 - 'I keep my eyes always on the LORD. With him at my right hand, I will not be shaken.'

08/06/2020

HOW EASY IS IT TO BE STRONG AND STAY LEAN?

In my opinion, staying lean and being strong is definitely achievable for any person.

Here are the key points which will allow you to do this.

IT TAKES TIME, ENJOY THE PROCESS - Find a cardio and resistance training routine which you enjoy and you know is sustainable. There’s nothing worse than dreading your next exercise session, so make it fun! A good workout idea a friend of mine told me the other day was picking four different exercises and using a pack of cards!

CONSISTENCY - following on from the previous point, be consistent with your cardio and resistance training routine. By making it fun, it’ll be easier to stick to. If you’re just starting out, be consistent with doing a 30 minute walk 6/7 days a week. Then add in a couple resistance training workouts. Become consistent with that each week and keep building from there.

NUTRITION - you need to make sure that you’re having the correct nutrition to achieve your goals. To start with, focus on building a foundation of strength and muscle. Work out your maintenance calories and make sure you are getting at least 0.8-1g protein per pound of your bodyweight in each day alongside your training. Once you’ve mastered this, then you can start thinking about cutting/bulking.

If you have anymore questions about this, please let me know!

I offer online nutrition coaching and create customised nutrition plans and workout plans for people. If you’re interested then feel free to message me on here OR send me an email —> AAFITNESS01@GMAIL.COM

07/06/2020

FOLLOW YOUR PATH, DON’T WORRY ABOUT OTHERS

Really hope you are keeping well during this time and staying safe!

I’ve found the topic of ‘Social Comparison’ has come up in videos I’ve seen recently and sermons I’ve watched so I wanted to give you my opinion on this topic.

I think it’s brilliant people post pictures and updates online on what they’ve been up to and how they are progressing in their businesses or skills etc. I admit I use social media to advertise nutrition coaching. Here is a VERY important point though.

Don’t fall into the trap of thinking —> “Oh look, she is doing so well with her baking business, what have I done compared to that?”, or, “Oh man, my friend has managed to do all that gardening, exercising, cooking, and what have I done?”

Please remember, YOU have been uniquely made and YOU have a unique set of talents that NO-ONE else has. Every person is different and every person has their own purpose. This is backed up by scripture and I think it’s amazing to know how we can all discover our own unique set of skills.

It doesn’t matter at all what other people are doing, you have your own path and every person is going to go through different seasons of life at different times. You do YOU!

If you think you haven’t discovered your unique skills yet, just try this —> Review a typical day and see what activities you always include into a normal day. Also, think about what’s on your mind a lot everyday. For example, you may love to include cooking everyday and you think about cooking a lot because you’re genuinely interested in it. There’s one of your unique skills.

I offer online nutrition coaching and create customised nutrition plans and workout plans for people. If you’re interested then feel free to message me on here OR send me an email —> AAFITNESS01@GMAIL.COM

Verse of the day - Psalm 139:14 - 'I praise you, for I am fearfully and wonderfully made. Wonderful are your works; my soul knows it very well.'

30/04/2020

SETTING RECORDS IN THE DARK

In this video, there’s a workout you need to try (if you can’t skip, just do tuck jumps and if you don’t have a kettle bell, use a rucksack or heavy book).

Click Here to Watch —> https://bit.ly/2SjTbLx

I loved to hear about how you’re getting on with your own fitness journey, whether it’s to do with your training or nutrition or anything else, let me know and feel free to send me a message.

If you’re interested in nutritional guidance during this quarantine, I offer online coaching to people. Also, if you’re interested in fitness classes feel free to message me on here.
Email —> ALBERT@FATLOSSNUTRITIONCOACH.COM

VERSE OF THE DAY - Romans 15:13 - 'May the God of hope fill you with all joy and peace as you trust in him, so that you may overflow with hope by the power of the Holy Spirit.'

27/04/2020

MY 4750 CALORIES CROSSFIT DIET - NEW VIDEO

Hope you’re all keeping well and staying safe during this time!

Video Link - https://bit.ly/CrossFit-Diet

In this video, I take you through everything I eat in a day to improve my CrossFit performance and get stronger whilst staying lean, enjoy!

If you’re interested in my 3 times a week online workout classes OR nutrition coaching to stay lean and build muscle at home, then feel free to get in touch on here by sending me a private message OR send me an email (see below).

Email —> ALBERT@FATLOSSNUTRITIONCOACH.COM

VERSE OF THE DAY - Psalm 55:22 - Cast your burden on the LORD, and he will sustain you; he will never permit the righteous to be moved.

22/04/2020

1-1 ONLINE SESSIONS, GROUP CLASSES & CUSTOMISED NUTRITION/WORKOUT PLANS

Hope you are all staying safe and keeping well during this time!

At the moment, I’m currently doing 1-1 online exercise sessions to help people tone up and lose fat + zoom fitness classes 3 times a week (these classes can also be accessed by members at anytime if they can’t join for the timings of the class).

The main feedback from online sessions is that people really like having someone like myself to be accountable to and they are pushed further by having a trainer like myself instructing them what to do and encouraging them.

I also do online coaching where I create customised nutrition plans and workout plans to help people lose fat, gain muscle, and tone up during isolation and quarantine. Here’s what you will receive with online coaching.

- Fully customised nutrition plan based on where you shop.
- Fully customised workout plan based on where you shop.
- Body Re-compositon (I will teach you about this and calorie manipulation).
- Weight loss.
- Sports-specific nutrition plan if you are training for a certain sport or event.
- Private Facebook group where I answer people’s questions, share interesting recipes/articles/workouts, other members share what they’ve found etc.
- Live Q&A weekly sessions - This is when I do a live session of answering people’s questions they’ve had throughout the week.
- Support network to help encourage yourself and one another.
- Access to video course - I’ll send you the private link to the video course which has over 4-5 hours of edited videos.

If you’re interested in my services, feel free to message me on here or email. Would be great to hear from you!
Email —> ALBERT@FATLOSSNUTRITIONCOACH.COM

VERSE OF THE DAY - 1 John 4:21 - ' And he has given us this command: Whoever loves God must also love his brother.'

21/04/2020

NEW YOUTUBE VIDEO - SPICY WORKOUTS!

In this video, I have got 3 spicy workouts for you to try at home, I’d love to know how you get on with them!

Click Here to Watch —> https://bit.ly/Spicy-Workouts

I loved to hear about how you’re getting on with your own fitness journey, whether it’s to do with your training or nutrition or anything else, let me know and feel free to send me a message.

If you’re interested in nutritional guidance during this quarantine, I offer online coaching to people. Also, if you’re interested in fitness classes feel free to message me on here.
Email —> ALBERT@FATLOSSNUTRITIONCOACH.COM

VERSE OF THE DAY - 1 Samuel 2:2 - “There is no one holy like the LORD; there is no one besides you; there is no Rock like our God."

19/04/2020

HOW TO MAKE PROGRESS TRAINING AT HOME

I’m just going to focus on one main component of training I neglected for a number of years before I started incorporating it more into my own training —> TIME UNDER TENSION (TUT).

In my opinion, this training style will help produce more muscular growth, therefore helping improve body composition and toning up.

Different styles of training will improve different aspects of fitness. For example, more plyometric/explosive training will significantly help with improving agility/speed. TUT helps with muscular hypertrophy.

Link —> https://bit.ly/3ey8s52

I recommend you read this article. It talks about when two groups of men were compared following two different training styles —> Group 1 performed the given exercise for 12 repetitions (2 seconds per repetition). Group 2 performed the given exercise for 12 repetitions (12 seconds per repetition). Each group trained til contractile failure and the group using more TUT had elevated muscular protein synthesis much longer than the group not using TUT.

I recommend you use TUT for a while with your training, and if you can, use a weight so you hit failure between 8-15 repetitions. Then perform this for 3-4 sets and you should really feel the burn!

If you’re interested in nutritional guidance during this quarantine, I offer online coaching to people. Also, if you’re interested in fitness classes feel free to message me on here.
Email —> ALBERT@FATLOSSNUTRITIONCOACH.COM

VERSE OF THE DAY - Philippians 1:6 - 'being confident of this, that he who began a good work in you will carry it on to completion until the day of Christ Jesus.'

18/04/2020

HOW TO TRAIN YOUR BACK MUSCLES AT HOME (PART ONE)

Hey guys, hope you’re all keeping well during this time!

I’m covering specifically how to train the back muscles when at home because usually this is the hardest muscle group to properly overload when you don’t have access to equipment.

Here are some suggestions (see below).

PULL UPS - If you don’t have a pull up bar, you don’t have to include these but I would recommend investing in a door frame pull up bar which is affordable.
BENT OVER ROW - You can use a rucksack to replicate a dumbbell to perform either a double arm bent over row (so a dumbbell in each hand), or you can just use the one rucksack to do a one arm bent over row. You can weight the bag with water bottles, cans, rocks, anything in the house which is heavy!
REVERSE HYPEREXTENSIONS - You can perform this by lying on your bed/sofa/large stool face down, with your legs hanging over the edge from the waist down. The exercise then is to lift both your legs up behind you, whilst keeping them straight, and squeezing your glutes at the top of the movement for a one second hold. Do this for repetitions until you start feeling your glutes/low back start to really get tight and ache.

Here are just a few ways you can train your back effectively at home - just be creative with exercises and think outside the box!

If you’re interested in my 3 times a week online workout classes OR nutrition coaching to stay lean and build muscle at home, then feel free to get in touch on here by sending me a private message OR send me an email (see below).
Email —> ALBERT@FATLOSSNUTRITIONCOACH.COM

VERSE OF THE DAY - Numbers 26:24-26 - "The Lord bless you and keep you; the Lord make his face shine on you and be gracious to you; the Lord turn his face toward you and give you peace.”

15/04/2020

THE BIGGEST STAND OFF I’VE EVER SEEN

Click hear to watch the video —> https://bit.ly/Big-Stand-Off

In this video, you’re gonna see Dana go head to head with a small beast, nacho libre, workout footage with ideas you can try, Dana being rude, and more!

If you’re interested in my 3 times a week online workout classes OR nutrition coaching to stay lean and build muscle at home, then feel free to get in touch on here by sending me a private message OR send me an email (see below).
Email —> ALBERT@FATLOSSNUTRITIONCOACH.COM

VERSE OF THE DAY - Ezra 10:4 - “Rise up ... take courage and do it.”

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Website

http://www.fatlossnutritioncoach.com/

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