Lean and Learn

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Lean and Learn

Want to achieve your health, fitness and physique goals? Get in touch to see how I can help you.

29/06/2022

Amaretto sours on tap ☀️🍸

21/01/2021

Looking for some guidance towards your goals?

Whatever equipment you have available, it’s time to start seeing progress.

Hit the link in my bio to win online coaching for FREE 🤑

04/11/2020

Superb start for Adam losing just over 10lbs in 12 weeks!

Throughout the whole time he’s been eating more than he normally would, socialising with food and drinks on the weekends, including any foods he wants and still not felt hungry at all🙌

If this sounds like the kind of plan that suits you, send me a DM to get started 😀

07/10/2020

There’s just over 10 weeks until Christmas, is there any point trying to get in shape before then? ⏲

Here’s what you could achieve in 8 weeks with the right plan 🔥

If you’re struggling to find the motivation to start or stuck as to how to approach your diet and training, send me a message to get your goals on track!

28/09/2020

Just a selection of the recipes included in my free recipe book 😋

The link will only be live for 3 more days if you want this book for absolutely nothing!

Just hit the link in my bio to get your copy now 👇
pt

24/09/2020

Do you lack time in the week to make fresh, healthy and tasty meals?

Is this lack of planning causing your results to slow down?

Planning your food choices before the day has helped many of my clients actually reach their targets and accelerate their fat loss journey.

A certain client was struggling to reach 100-120g protein each day, however by planning just the night before, has been smashing upwards of 180g daily recently, maintaining muscle while watching the fat go!

To help you guys plan better food choices and add them easily into myfitnesspal, I’m making one of my client-only recipe books completely FREE 🤤

This is only available for a week though so don’t miss out, hit the link on my profile to get your copy now, and start seeing those results finally 🙌
pt

15/09/2020

Swipe right for the recipe 😋

Meal prepping or cooking in bulk can make it so much easier to stay on track while dieting.

Not only saving time later on during the week, but you can accurately plan your meals ahead so you know how many calories you have left!

If you’re stuck for ideas and want a totally FREE recipe book, just hit the link in my bio!
pt

11/09/2020

During lockdown: struggling for motivation, not having specific targets, not tracking progress...😔

4 weeks work since gyms reopened: nearly 4kg lost by completing just 3 sessions per week, no cardio workouts, including all his favourite foods...🙌

Safe to say Adam has made a superb start back in the gym, helped by a realistic and flexible training and nutrition plan, even allowing beers and ice creams too 😋

You don’t need any crazy programs or restrictive diets to get great results, just some consistency with a simple, structured plan which fits around you and your life 🔑

Can’t wait to see some more progress to come!

If this sounds like something you need, send a DM with the word ‘BEERS’ and we can get you started!

10/09/2020

Training in the gym is sometimes the easy bit when it comes to losing fat...

Just an hour or so 3 or 4 times per week, then chill 💪

But giving 100% in the gym sometimes leads people to become lazy during the other 23 hours of the day 😴

You might be thinking ‘as long as I train hard in the gym, that will burn the calories I need’.

However the calories you burn in the gym normally only contribute 10-15% of your daily expenditure, so it’s important to remain active outside the gym too.

Having a step target for the day or week leads you to consciously remain more active through the day, and the target can be reached fairly easily too.

Whether it’s walking the dog, walking to the shops, this is all going to help you burn more calories which will then help you remain in a calorie deficit (causing fat loss).

If you’re not sure where to start when it comes to losing fat and getting your dream body, DM me ‘STEPS’ and I’ll be happy to help 😊

16/08/2020

A few clients and a 21 day challenge member have all asked recently how to stay on track while including social occasions in the week...

The solution could be to track your calories over the week rather than just daily.

If you’ve got 2000 calories per day, that’s 14000 for the week.

Let’s say you want to allow for 3000 calories per weekend days for those drinks/meals, that’s 8000 calories left for the week.

So having 400 less calories per day (1600 mon-fri instead of 2000), this would allow you to have more freedom on the weekend while remaining in the same calorie deficit over the week.

If you want a nutrition and training plan that fits around your life, send me a message!

02/08/2020

Want This Awesome Guide For NOTHING? 🤑🤑

Are you tired of trying so called ‘fat burning’ workouts? 🙉

Are you being told you need to do fasted cardio to lose fat? 🤯

This guide includes everything you need to make progress through effective nutrition and training protocols 🙌

No fad diets, no false information and no advertising a certain product that you ‘need’ to get results 🙌

My Facebook challenge group already have this guide but I might open it up...

Want a copy for free? 🎉

Just DM me ‘Freebie’ if you want a copy😀

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Norwich

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http://Lean-and-Learn.com/

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