Bob Rafati

@bob_bodytransformation_coach

Body Transformation Coach/PT (#fatloss & #muscle building) Here to educate you & be educated by the best. Email below👇🏻for diet & training enquiries.

Images and videos by Bob Rafati

At 50-60 calories per bag these Walkers popcorn are an ideal snack and save you around 200 calories if you swap your crisps for these. Anybody else tried them?
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#abs #aesthetic #calories #carbs #diet #exercise #food #fitfam #fitness #fitspo #fatloss #gym #health #nutrition #personaltrainer #personaltraining #physique #coach #popcorn #snack #training #workout #weightloss #weightlossjourney #london #motivation #bodybuilding #follow

At 50-60 calories per bag these Walkers popcorn are an ideal snack and save you around 200 calories if you swap your crisps for these. Anybody else tried them?
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#abs #aesthetic #calories #carbs #diet #exercise #food #fitfam #fitness #fitspo #fatloss #gym #health #nutrition #personaltrainer #personaltraining #physique #coach #popcorn #snack #training #workout #weightloss #weightlossjourney #london #motivation #bodybuilding #follow

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#Repost @lucassheehanpt (@get_repost)
・・・
One thing I like about body comp is you get what you deserve.
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If you don't do the work, you don't get the results. It's black and white.
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A client yesterday was "disappointed" their weight didn't go down after the weekend (it actually went up) because they felt they should "be at 85 by now".
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On Saturday night they went out for a curry. On Sunday they had a few beers and a pub lunch.
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Me - "Well actually, based on your weekend, you shouldn't be at 85 today, you should be more.. which you are, so I don't get what you're disappointed about.. we know that it works, and I'm glad about it."
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Dieting works.. we know that.. the whole energy in vs energy out thing is real. We don't leave things to chance, we are in control.
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So what does this all mean? Am I just moaning about a client going off piste? No, what I want you to take is that this is black and white:
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If you're willing to put in the work, if you're willing to make the sacrifices, you will get what you want out of your body. This is physical, it's not emotional. You don't rely on luck, you rely on yourself and how hard you're willing to work and your results are proportionate to that. That's why I like it.
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You get what you deserve in body comp.. which is a good thing!! You are in control!!👍🏼🥂💪🏼👊🏼👊🏼👊🏼
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#abs #aesthetic #bodybuilding #cardio #diet #exercise #food #fitspo #fitfam #fitness #fatloss #gym #healthy #lift #muscle #nutrition #personaltrainer #personaltraining #physique #coach #sixpack #training #workout #weightloss #weightlossjourney #london #consistency #motivation #lifestyle

#Repost @lucassheehanpt (@get_repost)
・・・
One thing I like about body comp is you get what you deserve.
.
If you don't do the work, you don't get the results. It's black and white.
.
A client yesterday was "disappointed" their weight didn't go down after the weekend (it actually went up) because they felt they should "be at 85 by now".
.
On Saturday night they went out for a curry. On Sunday they had a few beers and a pub lunch.
.
Me - "Well actually, based on your weekend, you shouldn't be at 85 today, you should be more.. which you are, so I don't get what you're disappointed about.. we know that it works, and I'm glad about it."
.
Dieting works.. we know that.. the whole energy in vs energy out thing is real. We don't leave things to chance, we are in control.
.
So what does this all mean? Am I just moaning about a client going off piste? No, what I want you to take is that this is black and white:
.
If you're willing to put in the work, if you're willing to make the sacrifices, you will get what you want out of your body. This is physical, it's not emotional. You don't rely on luck, you rely on yourself and how hard you're willing to work and your results are proportionate to that. That's why I like it.
.
You get what you deserve in body comp.. which is a good thing!! You are in control!!👍🏼🥂💪🏼👊🏼👊🏼👊🏼
.
.
#abs #aesthetic #bodybuilding #cardio #diet #exercise #food #fitspo #fitfam #fitness #fatloss #gym #healthy #lift #muscle #nutrition #personaltrainer #personaltraining #physique #coach #sixpack #training #workout #weightloss #weightlossjourney #london #consistency #motivation #lifestyle

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You won't achieve your goals if you're not consistent with your training and nutrition.

Let's say you train like mad  for 3-4 weeks and stick to your diet religiously then take a few weeks off because you're not "feeling it", or would just rather go out and drink,  do you think you'll get to your end goal? NO! You'll be back to square one again. 
The difference between those who achieve their goals and those who don't is the consistency.  It's not enough to go to the gym sometimes or stick to your diet now and then.
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#abs #aesthetic #bodybuilding #cardio #diet #exercise #food #fitfam #fitness #fatloss #fitspo #gym #health #muscle #nutrition #personaltrainer #personaltraining #physique #coach #sixpack #training #workout #weightloss #weightlossjourney #lifestyle #consistency #motivation #consistency #squats #girlswholift #strongnotskinny

You won't achieve your goals if you're not consistent with your training and nutrition.

Let's say you train like mad for 3-4 weeks and stick to your diet religiously then take a few weeks off because you're not "feeling it", or would just rather go out and drink, do you think you'll get to your end goal? NO! You'll be back to square one again.
The difference between those who achieve their goals and those who don't is the consistency. It's not enough to go to the gym sometimes or stick to your diet now and then.
.
.
#abs #aesthetic #bodybuilding #cardio #diet #exercise #food #fitfam #fitness #fatloss #fitspo #gym #health #muscle #nutrition #personaltrainer #personaltraining #physique #coach #sixpack #training #workout #weightloss #weightlossjourney #lifestyle #consistency #motivation #consistency #squats #girlswholift #strongnotskinny

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Good enough reasons to do PROPER weight training.
#Repost @rudymawer (@get_repost)
・・・
4 Benefits Of Weight Training
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Many people, especially females see weight training as a door to bulkiness and oversized body’s – which is truly misleading and incorrect. Here’s four reasons why you should be weight training, regardless of gender:
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Boost your metabolism. Lifting weights increases your basal metabolic rate – how many calories you burn per day. With the right diet, routine lifting may help you lose weight more effectively than cardio alone and also will give you a leaner, more athletic physique.
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Increase flexibility. Over time, resistance training can help improve flexibility and reduce injury risk. In one study of sedentary women, only moderate strength training with no cardio or stretching, found an increase in overall flexibility.
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See results quicker. Everyone wants fast results, right? Metabolic resistance training can offer rapid results and will help you lose fat faster if your calories/diet are in check. Not only does it burn a huge number of calories and boost your metabolism, it only takes two to three weekly sessions to see increase muscles definition over time.
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Boost self-esteem. Lifting can help improve a person's perceived body image and studies show it helps with mood, energy and confidence. If you want to learn more about the benefits of weight training specifically for females, check out the full blog over on the website, which also provides example workouts or full workout routines!
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#abs #aesthetic #bodybuilding #cardio #exercise #fitfam #fitspo #fitness #fatloss #gym #health #healthy #lift #muscle #personaltrainer #personaltraining #physique #coach #squats #sixpack #training #workout #weightloss #weightlossjourney #motivation #girlswholift #strongnotskinny #lifestyle #flex

Good enough reasons to do PROPER weight training.
#Repost @rudymawer (@get_repost)
・・・
4 Benefits Of Weight Training
.
Many people, especially females see weight training as a door to bulkiness and oversized body’s – which is truly misleading and incorrect. Here’s four reasons why you should be weight training, regardless of gender:
.
Boost your metabolism. Lifting weights increases your basal metabolic rate – how many calories you burn per day. With the right diet, routine lifting may help you lose weight more effectively than cardio alone and also will give you a leaner, more athletic physique.
.
Increase flexibility. Over time, resistance training can help improve flexibility and reduce injury risk. In one study of sedentary women, only moderate strength training with no cardio or stretching, found an increase in overall flexibility.
.
See results quicker. Everyone wants fast results, right? Metabolic resistance training can offer rapid results and will help you lose fat faster if your calories/diet are in check. Not only does it burn a huge number of calories and boost your metabolism, it only takes two to three weekly sessions to see increase muscles definition over time.
.
Boost self-esteem. Lifting can help improve a person's perceived body image and studies show it helps with mood, energy and confidence. If you want to learn more about the benefits of weight training specifically for females, check out the full blog over on the website, which also provides example workouts or full workout routines!
.
.
#abs #aesthetic #bodybuilding #cardio #exercise #fitfam #fitspo #fitness #fatloss #gym #health #healthy #lift #muscle #personaltrainer #personaltraining #physique #coach #squats #sixpack #training #workout #weightloss #weightlossjourney #motivation #girlswholift #strongnotskinny #lifestyle #flex

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Does your food intake match your fitness goal? If not, then you won't see much progress or results. If your goal is fat loss then you need to be in a calorie deficit (if you're not them no matter how many hours you spend training you won't lose weight) and if you want to build muscle you need to be in a calorie surplus. How much should you eat? It depends on factors such as your age, weight, height, daily activity levels and your training frequency and volume. Want to know how much you should eat? Drop me a message.
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#abs #aesthetic #calories #diet #exercise #food #fitfam #fitness #fitspo #fatloss #gym #healthy #lift #muscle #nutrition #personaltrainer #personaltraining #physique #coach #sixpack #training #workout #weightlossjourney #weightloss #weekend #london #sunday #motivation #lifestyle #active

Does your food intake match your fitness goal? If not, then you won't see much progress or results. If your goal is fat loss then you need to be in a calorie deficit (if you're not them no matter how many hours you spend training you won't lose weight) and if you want to build muscle you need to be in a calorie surplus. How much should you eat? It depends on factors such as your age, weight, height, daily activity levels and your training frequency and volume. Want to know how much you should eat? Drop me a message.
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#abs #aesthetic #calories #diet #exercise #food #fitfam #fitness #fitspo #fatloss #gym #healthy #lift #muscle #nutrition #personaltrainer #personaltraining #physique #coach #sixpack #training #workout #weightlossjourney #weightloss #weekend #london #sunday #motivation #lifestyle #active

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Can you resonate with this? Healthy and weight loss-friendly foods aren’t always the same thing. Why? cos certain healthy foods like nuts, nut butters, olive oil, cheese, high fat meats, dark chocolate, avocados etc are calorie dense and should be consumed in moderation if you're on a low calorie diet.
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#abs #aesthetic #calories #diet #food #fitness #fitfam #fatloss #fitspo #health #healthy #knowledge #nutrition #personaltrainer #personaltraining #physique #coach #weightloss #weightlossjourney #weekend #london #sunday #chocolate #oliveoil #cheese #avocado #nuts #peanutbutter #gym #motivation

Can you resonate with this? Healthy and weight loss-friendly foods aren’t always the same thing. Why? cos certain healthy foods like nuts, nut butters, olive oil, cheese, high fat meats, dark chocolate, avocados etc are calorie dense and should be consumed in moderation if you're on a low calorie diet.
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#abs #aesthetic #calories #diet #food #fitness #fitfam #fatloss #fitspo #health #healthy #knowledge #nutrition #personaltrainer #personaltraining #physique #coach #weightloss #weightlossjourney #weekend #london #sunday #chocolate #oliveoil #cheese #avocado #nuts #peanutbutter #gym #motivation

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One giant low carb frittata this morning using courgettes instead of potatoes. Simple, tasty and quick ideal for lower carb days. Watch out @thebodycoach!
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#abs #aesthetic #calories #diet #food #foodporn #fitness #fitfam #fitspo #fatloss #eggs #healthy #nutrition #protein #personaltrainer #personaltraining #physique #coach #sixpack #lowcarb #workout #weightloss #weightlossjourney #weekend #london #sunday #leanin15 #eathealthy #breakfast #cleaneating

One giant low carb frittata this morning using courgettes instead of potatoes. Simple, tasty and quick ideal for lower carb days. Watch out @thebodycoach!
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#abs #aesthetic #calories #diet #food #foodporn #fitness #fitfam #fitspo #fatloss #eggs #healthy #nutrition #protein #personaltrainer #personaltraining #physique #coach #sixpack #lowcarb #workout #weightloss #weightlossjourney #weekend #london #sunday #leanin15 #eathealthy #breakfast #cleaneating

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A typical NTD (non training day) meal for me is protein, fats and greens. Lower calories and carbs on rest days so I can drive up food on training days to aid performance and recovery on training days. Do you do anything different nutrition wise in training and non training days?
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#abs #aesthetic #bodybuilding #calories #carbs #diet #food #fitfam #fitness #fitspo #fatloss #gym #healthy #muscle #nutrition #protein #personaltrainer #personaltraining #physique #coach #sixpack #training #workout #weightloss #weightlossjourney #weekend #london #motivation #performance #recovery

A typical NTD (non training day) meal for me is protein, fats and greens. Lower calories and carbs on rest days so I can drive up food on training days to aid performance and recovery on training days. Do you do anything different nutrition wise in training and non training days?
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#abs #aesthetic #bodybuilding #calories #carbs #diet #food #fitfam #fitness #fitspo #fatloss #gym #healthy #muscle #nutrition #protein #personaltrainer #personaltraining #physique #coach #sixpack #training #workout #weightloss #weightlossjourney #weekend #london #motivation #performance #recovery

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Distinguish Between Methods and Mechanisms

Take weight loss for example. If you look at 100 people who lost some amount of weight, perhaps some of them used Weight Watchers, some went low carb, some might have focused on eating "clean" foods.

What did they all do? All these people found a way to consistently eat fewer calories long enough to achieve their weight loss.

In this example, there are various methods, but only a single mechanism. If you need to drop some fat and you're debating whether or not to go keto or use intermittent fasting, etc, do some serious thinking about which method you're more likely to do consistently.

Does that mean that all weight-loss methods are equally effective? Certainly not, but a "less effective" method that you'll do is preferable to a more effective method that you won't (or can't) do. Drop me a message if you need help with your diet and training.
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#abs #aesthetic #bodybuilding #calories #diet #exercise #food #fitfam #fitness #fatloss #health #knowledge #nutrition #personaltrainer #personaltraining #physique #coach #sixpack #summer #saturday #training #workout #weightloss #weightlossjourney #weekend #london #weightwatchers #carbs #lowcarb

Distinguish Between Methods and Mechanisms

Take weight loss for example. If you look at 100 people who lost some amount of weight, perhaps some of them used Weight Watchers, some went low carb, some might have focused on eating "clean" foods.

What did they all do? All these people found a way to consistently eat fewer calories long enough to achieve their weight loss.

In this example, there are various methods, but only a single mechanism. If you need to drop some fat and you're debating whether or not to go keto or use intermittent fasting, etc, do some serious thinking about which method you're more likely to do consistently.

Does that mean that all weight-loss methods are equally effective? Certainly not, but a "less effective" method that you'll do is preferable to a more effective method that you won't (or can't) do. Drop me a message if you need help with your diet and training.
.
.
#abs #aesthetic #bodybuilding #calories #diet #exercise #food #fitfam #fitness #fatloss #health #knowledge #nutrition #personaltrainer #personaltraining #physique #coach #sixpack #summer #saturday #training #workout #weightloss #weightlossjourney #weekend #london #weightwatchers #carbs #lowcarb

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A great gesture by @cedricmcmillan, putting life in perspective on @mrolympiallc press conference. In all sports we compete and get passionate about but there are more important things in life. RIP to those we have lost and prayers for all suffering illness, pain, poverty...
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#cedricmcmillan #bodybuilding #mrolympia #mrolympia2017 #fitfam #fitness #gym #health #muscle #training #love #life #happy #enjoy #prayer #respect #competition #physique #weekend #motivation #inspiration #perspective #flex #squats #deadlift #weightlifting #peace #world

A great gesture by @cedricmcmillan, putting life in perspective on @mrolympiallc press conference. In all sports we compete and get passionate about but there are more important things in life. RIP to those we have lost and prayers for all suffering illness, pain, poverty...
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#cedricmcmillan #bodybuilding #mrolympia #mrolympia2017 #fitfam #fitness #gym #health #muscle #training #love #life #happy #enjoy #prayer #respect #competition #physique #weekend #motivation #inspiration #perspective #flex #squats #deadlift #weightlifting #peace #world

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A hard workout isn't always an effective workout in the grand scheme of the things. Safe to say @bradschoenfeldphd nailed it! Any Tom, Dick or Harry can beast a client.
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#abs #aesthetic #bodybuilding #cardio #exercise #fitspo #fitfam #fitness #fatloss #gym #healthy #lift #muscle #progress #personaltrainer #personaltraining #physique #coach #training #workout #weightloss #weightlossjourney #weekend #london #friday #motivation #squats #inspiration #instadaily #science

A hard workout isn't always an effective workout in the grand scheme of the things. Safe to say @bradschoenfeldphd nailed it! Any Tom, Dick or Harry can beast a client.
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#abs #aesthetic #bodybuilding #cardio #exercise #fitspo #fitfam #fitness #fatloss #gym #healthy #lift #muscle #progress #personaltrainer #personaltraining #physique #coach #training #workout #weightloss #weightlossjourney #weekend #london #friday #motivation #squats #inspiration #instadaily #science

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START NOW not 2018!
Summer is over, maybe you enjoyed a bit too much and want to get rid of the extra fluff you're carrying or maybe you have a Christmas holiday coming up. Do something about it now. Drop me a message for more info.
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#abs #aesthetic #cardio #calories #diet #exercise #food #fitfam #fitness #fitspo #fatloss #gym #healthy #health #muscle #nutrition #personaltrainer #personaltraining #physique #coach #summer #training #workout #weightloss #weightlossjourney #london #weekend #friday #motivation #lifestyle

START NOW not 2018!
Summer is over, maybe you enjoyed a bit too much and want to get rid of the extra fluff you're carrying or maybe you have a Christmas holiday coming up. Do something about it now. Drop me a message for more info.
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#abs #aesthetic #cardio #calories #diet #exercise #food #fitfam #fitness #fitspo #fatloss #gym #healthy #health #muscle #nutrition #personaltrainer #personaltraining #physique #coach #summer #training #workout #weightloss #weightlossjourney #london #weekend #friday #motivation #lifestyle

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If your goal is fat loss and you don't have a deadline coming up soon i.e. Competing, special occasion etc then give yourself as much time as possible and do it slowly. This way you won't have to do anything extreme and will enjoy the process. You can keep calories as high as possible for as long as possible and cardio as low as possible. Also, slow fat loss will help maintain muscle which should always be a priority. More muscle means you will actually have a body to show for at the end of a fat loss phase and also a higher basal metabolic rate. Any questions about nutrition and training message me.
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#abs #aesthetic #bodybuilding #calories #cardio #diet #exercise #food #fitspo #fitness #fitfam #fatloss #gym #healthy #muscle #nutrition #personaltrainer #goals #physique #coach #sixpack #training #workout #weightloss #weightlossjourney #weekend #friday #london #motivation #lift

If your goal is fat loss and you don't have a deadline coming up soon i.e. Competing, special occasion etc then give yourself as much time as possible and do it slowly. This way you won't have to do anything extreme and will enjoy the process. You can keep calories as high as possible for as long as possible and cardio as low as possible. Also, slow fat loss will help maintain muscle which should always be a priority. More muscle means you will actually have a body to show for at the end of a fat loss phase and also a higher basal metabolic rate. Any questions about nutrition and training message me.
.
.
#abs #aesthetic #bodybuilding #calories #cardio #diet #exercise #food #fitspo #fitness #fitfam #fatloss #gym #healthy #muscle #nutrition #personaltrainer #goals #physique #coach #sixpack #training #workout #weightloss #weightlossjourney #weekend #friday #london #motivation #lift

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#Repost @precisionnutrition (@get_repost)
・・・
Trying to gain muscle? Lose weight? Just eat healthy? 💪⚖️🥗
-
💭 Then finding the right portions is probably on your mind.
-
😶 But calorie counting is usually a recipe for failure: It’s annoying, impractical, and research shows it can be up to 25 percent inaccurate on both sides — calories in, and calories out.
-
🔥 We can’t stand it. So we came up with a better way for Precision Nutrition Coaching clients — and anyone else who wants to look and feel better — to get the right amount and balance of food at every meal.
-
🙋🏾‍♂️ For our male friends, each meal would get you:
-
🍗 ~ 40-60g of protein
-
🍠 ~ 40-60g of carbs
-
🥑 ~ 15-25g of fats
-
🍽 Eating like this for 3-4 meals a day would get you around 2300-3000 calories each day.
-
⚙️ Now to customize:
-
🏃🏼 Active men do best with 6-8 servings of each food group per day (~2,300-3,000 kcal).
-
⏲ From there, adjust the number of portions to meet your personal needs and goals.
-
🆙 If you need MORE food because you…
-
• Are larger in stature
-
• Aren’t feeling satisfied at meals
-
• Eat less frequently throughout the day
-
• Are very active
-
• Are trying to gain muscle
-
• Aren’t getting muscle-gain results
-
🔑 Then start by ADDING 1 cupped handful of carbs and/or 1 thumb of fat to a few meals each day.
-
🔽 If you need LESS food because you…
-
• Are smaller in stature
-
• Are feeling too full at meals
-
• Eat more frequently throughout the day
-
• Are not very active
-
• Are trying to lose weight
-
• Aren’t getting weight-loss results
-
🔑 Then start by REMOVING 1 cupped handful of carbs and/or 1 thumb of fat from a few meals each day.
- 🔥 This system is easier than counting calories and nearly as accurate.
-
🔑🔑 Just like with counting, though, pay attention to results and adjust as needed. .
.

#abs #aesthetic #bodybuilding #calories #carbs #fat #protein #diet #food #fitspo #fitfam #fitness #fatloss #gym #healthy #nutrition #muscle #personaltrainer #personaltraining #physique #coach #sixpack #training #workout #weightloss #weightlossjourney #london #motivation #flexibledieting

#Repost @precisionnutrition (@get_repost)
・・・
Trying to gain muscle? Lose weight? Just eat healthy? 💪⚖️🥗
-
💭 Then finding the right portions is probably on your mind.
-
😶 But calorie counting is usually a recipe for failure: It’s annoying, impractical, and research shows it can be up to 25 percent inaccurate on both sides — calories in, and calories out.
-
🔥 We can’t stand it. So we came up with a better way for Precision Nutrition Coaching clients — and anyone else who wants to look and feel better — to get the right amount and balance of food at every meal.
-
🙋🏾‍♂️ For our male friends, each meal would get you:
-
🍗 ~ 40-60g of protein
-
🍠 ~ 40-60g of carbs
-
🥑 ~ 15-25g of fats
-
🍽 Eating like this for 3-4 meals a day would get you around 2300-3000 calories each day.
-
⚙️ Now to customize:
-
🏃🏼 Active men do best with 6-8 servings of each food group per day (~2,300-3,000 kcal).
-
⏲ From there, adjust the number of portions to meet your personal needs and goals.
-
🆙 If you need MORE food because you…
-
• Are larger in stature
-
• Aren’t feeling satisfied at meals
-
• Eat less frequently throughout the day
-
• Are very active
-
• Are trying to gain muscle
-
• Aren’t getting muscle-gain results
-
🔑 Then start by ADDING 1 cupped handful of carbs and/or 1 thumb of fat to a few meals each day.
-
🔽 If you need LESS food because you…
-
• Are smaller in stature
-
• Are feeling too full at meals
-
• Eat more frequently throughout the day
-
• Are not very active
-
• Are trying to lose weight
-
• Aren’t getting weight-loss results
-
🔑 Then start by REMOVING 1 cupped handful of carbs and/or 1 thumb of fat from a few meals each day.
- 🔥 This system is easier than counting calories and nearly as accurate.
-
🔑🔑 Just like with counting, though, pay attention to results and adjust as needed. .
.

#abs #aesthetic #bodybuilding #calories #carbs #fat #protein #diet #food #fitspo #fitfam #fitness #fatloss #gym #healthy #nutrition #muscle #personaltrainer #personaltraining #physique #coach #sixpack #training #workout #weightloss #weightlossjourney #london #motivation #flexibledieting

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Use supplements? Have you ever tried @phdnutritionuk? If not, use my code BR25 to get yourself 25% discount. Give them a try as they do a wide range of products.
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#abs #aesthetic #bodybuilding #diet #exercise #fitfam #fitness #fatloss #fitspo #gym #health #lift #muscle #nutrition #protein #personaltrainer #personaltraining #physique #coach #sixpack #shredded #training #ripped #workout #weightloss #weightlossjourney #supplements #discount #gains #food

Use supplements? Have you ever tried @phdnutritionuk? If not, use my code BR25 to get yourself 25% discount. Give them a try as they do a wide range of products.
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#abs #aesthetic #bodybuilding #diet #exercise #fitfam #fitness #fatloss #fitspo #gym #health #lift #muscle #nutrition #protein #personaltrainer #personaltraining #physique #coach #sixpack #shredded #training #ripped #workout #weightloss #weightlossjourney #supplements #discount #gains #food

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A great post on knee rehab.
#Repost @rehabscience (@get_repost)
・・・
💥HAMSTRINGS & THE ACL💥
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The anterior cruciate ligament (ACL) is an extremely important ligament in terms of overall knee integrity and stability. Specifically, the ACL connects the femur (thigh bone) to the tibia (shin bone) and runs at an oblique angle from the posterior aspect of the femur to the anterior aspect of the tibia. Due to this arrangement, the ACL is responsible for preventing anterior translation of the tibia or posterior translation of the femur.
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Now, many of us are aware of the importance of the quadriceps to knee health, but, often times, the hamstrings get neglected. The hamstrings run along the posterior (backside) of the thigh and insert onto the posterior surfaces of the tibia and fibula (shin bones). When contracting, the hamstrings work to bend the knee, but also pull the tibia posteriorly. In this way, the hamstrings can serve as a dynamic protector of the ACL by limiting excessive anterior displacement of the tibia and strain on the ligament.
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If you are looking to reduce your risk of ACL injury or recovering from an ACL reconstruction, don't forget to include hamstring work in your strength training program as this group has an instrumental role in protecting the ACL.
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#rehab #muscle #ligament #acl #aclrecovery #physicaltherapy #physio #physiotherapy #biomechanics #anatomy #strength #strengthtraining #prehab #injury #injuryprevention #sport #fitness #soccer #basketball #volleyball #football #trackandfield #chiropractic #personaltrainer #athletictraining

A great post on knee rehab.
#Repost @rehabscience (@get_repost)
・・・
💥HAMSTRINGS & THE ACL💥
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The anterior cruciate ligament (ACL) is an extremely important ligament in terms of overall knee integrity and stability. Specifically, the ACL connects the femur (thigh bone) to the tibia (shin bone) and runs at an oblique angle from the posterior aspect of the femur to the anterior aspect of the tibia. Due to this arrangement, the ACL is responsible for preventing anterior translation of the tibia or posterior translation of the femur.
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Now, many of us are aware of the importance of the quadriceps to knee health, but, often times, the hamstrings get neglected. The hamstrings run along the posterior (backside) of the thigh and insert onto the posterior surfaces of the tibia and fibula (shin bones). When contracting, the hamstrings work to bend the knee, but also pull the tibia posteriorly. In this way, the hamstrings can serve as a dynamic protector of the ACL by limiting excessive anterior displacement of the tibia and strain on the ligament.
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If you are looking to reduce your risk of ACL injury or recovering from an ACL reconstruction, don't forget to include hamstring work in your strength training program as this group has an instrumental role in protecting the ACL.
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#rehab #muscle #ligament #acl #aclrecovery #physicaltherapy #physio #physiotherapy #biomechanics #anatomy #strength #strengthtraining #prehab #injury #injuryprevention #sport #fitness #soccer #basketball #volleyball #football #trackandfield #chiropractic #personaltrainer #athletictraining

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Love this quote by Vince Gironda.
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If your goal is fat loss, use the mirror and  take measurements around your waist, chest, arms, and thighs every couple of weeks as well as progress pictures in shorts and a sports bra for females.
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#abs #aesthetic #bodybuilding #cardio #diet #exercise #fitfam #fitness #fatloss #fitspo #food #gym #healthy #lift #muscle #nutrition #personaltrainer #personaltraining #physique #coach #sixpack #training #workout #weightloss #weightlossjourney #motivation #humpday #london #scale #strongnotskinny

Love this quote by Vince Gironda.
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If your goal is fat loss, use the mirror and take measurements around your waist, chest, arms, and thighs every couple of weeks as well as progress pictures in shorts and a sports bra for females.
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#abs #aesthetic #bodybuilding #cardio #diet #exercise #fitfam #fitness #fatloss #fitspo #food #gym #healthy #lift #muscle #nutrition #personaltrainer #personaltraining #physique #coach #sixpack #training #workout #weightloss #weightlossjourney #motivation #humpday #london #scale #strongnotskinny

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Something I get asked often. Although progressive overload is key for progression you shouldn't sacrifice form and execution just to add more weight. Increase the weight when you can perform the top end of your rep range target with good form. For example, if your target is 4 sets of 10-12 reps increase the weight when you can perform 4 sets of 12 with good technique. Hope that makes sense. Drop me a message if you have any questions.
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#abs #aesthetics #bodybuilding #exercise #fitfam #fitness #fitspo #fatloss #gym #gains #healthy #lift #muscle #personaltrainer #personaltraining #physique #coach #sixpack #squats #training #workout #weightloss #weightlossjourney #london #inspiration #summer #girlswholift #strongnotskinny #transformationtuesday #food

Something I get asked often. Although progressive overload is key for progression you shouldn't sacrifice form and execution just to add more weight. Increase the weight when you can perform the top end of your rep range target with good form. For example, if your target is 4 sets of 10-12 reps increase the weight when you can perform 4 sets of 12 with good technique. Hope that makes sense. Drop me a message if you have any questions.
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#abs #aesthetics #bodybuilding #exercise #fitfam #fitness #fitspo #fatloss #gym #gains #healthy #lift #muscle #personaltrainer #personaltraining #physique #coach #sixpack #squats #training #workout #weightloss #weightlossjourney #london #inspiration #summer #girlswholift #strongnotskinny #transformationtuesday #food

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Salmon gets all the glory when it comes to omega 3 but trout is just as good as source and I actually prefer the taste. And it's on offer in @waitrose! Anybody else tried it?
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#aesthetic #bodybuilding #diet #exercise #fitfam #fitness #fitspo #fatloss #food #fish #gym #healthy #nutrition #omega #protein #personaltrainer #personaltraining #physique #coach #sixpack #training #workout #weightloss #weightlossjourney #london #mondaymotivation #lifestyle #seafood #abs #summer

Salmon gets all the glory when it comes to omega 3 but trout is just as good as source and I actually prefer the taste. And it's on offer in @waitrose! Anybody else tried it?
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#aesthetic #bodybuilding #diet #exercise #fitfam #fitness #fitspo #fatloss #food #fish #gym #healthy #nutrition #omega #protein #personaltrainer #personaltraining #physique #coach #sixpack #training #workout #weightloss #weightlossjourney #london #mondaymotivation #lifestyle #seafood #abs #summer

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Training and Nutrition go hand in hand.
 To build an impressive physique you have to make sure your training and diet are on point. Sure you can starve yourself to lose weight and become a smaller version of yourself but you won't have a physique to show for it if you're not lifting weights. Same if you were to train loads to compensate for your poor diet, your physique might not get worse but it won't improve for better either if your nutrition is not on point according to your goal. Need help with your diet and training? Drop me a message for more info.
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#abs #aesthetic #bodybuilding #cardio #calories #carbs #diet #exercise #fitspo #fitfam #fitness #fatloss #gym #healthy #lift #muscle #nutrition #personaltrainer #personaltraining #physique #coach #sixpack #training #workout #weightloss #weightlossjourney #mondaymotivation #london #consistency #summer

Training and Nutrition go hand in hand.
To build an impressive physique you have to make sure your training and diet are on point. Sure you can starve yourself to lose weight and become a smaller version of yourself but you won't have a physique to show for it if you're not lifting weights. Same if you were to train loads to compensate for your poor diet, your physique might not get worse but it won't improve for better either if your nutrition is not on point according to your goal. Need help with your diet and training? Drop me a message for more info.
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#abs #aesthetic #bodybuilding #cardio #calories #carbs #diet #exercise #fitspo #fitfam #fitness #fatloss #gym #healthy #lift #muscle #nutrition #personaltrainer #personaltraining #physique #coach #sixpack #training #workout #weightloss #weightlossjourney #mondaymotivation #london #consistency #summer

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Yes! This is why I'm not a fan of cheat days/ weekends! A refeed meal when needed yes but not a whole day/ weekend. 
#Repost @shaunestragopt (@get_repost)
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How many times will a trainer say this in their career? #many #nodaysoff
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#Repost @upmarbella ・・・
Are you letting the weekend damage your progress towards a leaner, healthier physique?⠀
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It’s so easy to feel like you’ve earned a wild weekend after sticking to your diet Monday to Thursday. But these weekends could be stopping your progress dead. Why?⠀
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Your net energy balance over a given period of time is the main factor determining your fat loss results and how fast they're achieved. ⠀
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You'll be surprised how easy it is to over-consume high energy, low volume foods and drinks (alcohol, pizza, ice cream etc), enough so that the net result by the end of the week means your previous dieting efforts are now offset and were all for nothing.⠀
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Are we telling you not to loosen the reigns and enjoy a little extra now and again? Absolutely not!⠀
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High days and "cheat meals" are a useful tool that we use with some of our personal training clients. We do, however, always look at the big picture and ensure that net energy balance is where it should be.⠀
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If you'd like to figure out how to enjoy food without falling into this common trap, click the link in our bio!⠀
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#fitness #health#weightloss  #goals#weightlossjourney #lifestyle #workout#fitfam #fit #eatclean #getfit #exercise#nutrition #healthylifestyle #cleaneating#love #fitnessmotivation #gym #progress#fitspo #healthyeating #instafit #success#healthyfood #determination

Yes! This is why I'm not a fan of cheat days/ weekends! A refeed meal when needed yes but not a whole day/ weekend.
#Repost @shaunestragopt (@get_repost)
・・・
How many times will a trainer say this in their career? #many #nodaysoff
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#Repost @upmarbella ・・・
Are you letting the weekend damage your progress towards a leaner, healthier physique?⠀
.⠀
⠀
It’s so easy to feel like you’ve earned a wild weekend after sticking to your diet Monday to Thursday. But these weekends could be stopping your progress dead. Why?⠀
.⠀ ⠀
Your net energy balance over a given period of time is the main factor determining your fat loss results and how fast they're achieved. ⠀
.⠀
⠀
You'll be surprised how easy it is to over-consume high energy, low volume foods and drinks (alcohol, pizza, ice cream etc), enough so that the net result by the end of the week means your previous dieting efforts are now offset and were all for nothing.⠀
.⠀ ⠀
Are we telling you not to loosen the reigns and enjoy a little extra now and again? Absolutely not!⠀
.⠀ ⠀
High days and "cheat meals" are a useful tool that we use with some of our personal training clients. We do, however, always look at the big picture and ensure that net energy balance is where it should be.⠀
.⠀ ⠀
If you'd like to figure out how to enjoy food without falling into this common trap, click the link in our bio!⠀
.⠀
.⠀
.⠀
#fitness #health#weightloss #goals#weightlossjourney #lifestyle #workout#fitfam #fit #eatclean #getfit #exercise#nutrition #healthylifestyle #cleaneating#love #fitnessmotivation #gym #progress#fitspo #healthyeating #instafit #success#healthyfood #determination

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Crime scene??? No, I'm just  emphasising the importance of hydration and water. Adequate levels of hydration will help recovery, impact performance and even keep hunger and cravings at bay. Drink your water!
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#aesthetic #bodybuilding #cardio #diet #exercise #fitspo #fitfam #fitness #fatloss #gym #health #hydration #muscle #nutrition #personaltrainer #personaltraining #physique #coach #recovery #summer #training #workout #weekend #weightloss #weightlossjourney #water #sunday #wellness #drink #hunger

Crime scene??? No, I'm just emphasising the importance of hydration and water. Adequate levels of hydration will help recovery, impact performance and even keep hunger and cravings at bay. Drink your water!
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#aesthetic #bodybuilding #cardio #diet #exercise #fitspo #fitfam #fitness #fatloss #gym #health #hydration #muscle #nutrition #personaltrainer #personaltraining #physique #coach #recovery #summer #training #workout #weekend #weightloss #weightlossjourney #water #sunday #wellness #drink #hunger

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When a #fitfam says "I'm doing the dishes" this is what they mean! 😂yes I have a stainless steel shaker, you can get yours on the @phdnutritionuk website.
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#abs #aesthetic #bodybuilding #diet #fitness #fitspo #food #foodprep #gym #gains #gymlife #lift #muscle #nutrition #personaltrainer #personaltraining #physique #coach #proteinshaker #tupperware #tupperwareforlife #training #workout #weekend #london #saturday #fatloss #weightloss #motivation

When a #fitfam says "I'm doing the dishes" this is what they mean! 😂yes I have a stainless steel shaker, you can get yours on the @phdnutritionuk website.
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#abs #aesthetic #bodybuilding #diet #fitness #fitspo #food #foodprep #gym #gains #gymlife #lift #muscle #nutrition #personaltrainer #personaltraining #physique #coach #proteinshaker #tupperware #tupperwareforlife #training #workout #weekend #london #saturday #fatloss #weightloss #motivation

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Keep it simple with these tips.
#Repost @syattfitness (@get_repost)
・・・
💥HOW TO BURN FAT💥
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🦄You and I both know it's probably not the greatest idea to go on a crash diet. Or buy outrageously expensive (and useless) fat burners. Or do hours on hours on hours of cardio every day. Or be insanely strict with your workouts and nutrition, to the point where you can't go out and have fun without being anxious or worried you're "screwing up."
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🏓But even though we know these things...it's still easy to get lost in all the noise. To be lured in by the idea of a quick fix or magic pill or unicorn magic...to fall into the "all-or-nothing" trap and isolate yourself from everything and everyone just so you can be "perfect" with your diet and workouts.
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🐿Listen, I'm all for dedication and, believe you me, I understand reaching your fitness goals takes a metric f-ton of it. But I also think it's important to value the process - the journey along the way. To not get caught up in the fancy marketing tactics or shiny new toys and just stick to what's proven to work time and again.
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👨🏻‍🍳Hit your calories. Eat plenty of protein. Strength train several times each week. And for the love of Albus Dumbledore...cut yourself some slack. Enjoy life. Have a treat. Laugh. Smile. Give yourself a break every now and again. And if you go "off track?" Cool, no worries. Get right back on and no harm done. I promise.
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🙏❤I hope this helps and, as always, any questions leave em below💪
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#abs #aesthetic #cardio #calories #carbs #diet #exercise #fitfam #fitness #fatloss #food #gym #healthy #lift #muscle #nutrition #personaltrainer #personaltraining #physique #coach #summer #training #workout #weightloss #weightlossjourney #london #weekend #saturday

Keep it simple with these tips.
#Repost @syattfitness (@get_repost)
・・・
💥HOW TO BURN FAT💥
-
🦄You and I both know it's probably not the greatest idea to go on a crash diet. Or buy outrageously expensive (and useless) fat burners. Or do hours on hours on hours of cardio every day. Or be insanely strict with your workouts and nutrition, to the point where you can't go out and have fun without being anxious or worried you're "screwing up."
-
🏓But even though we know these things...it's still easy to get lost in all the noise. To be lured in by the idea of a quick fix or magic pill or unicorn magic...to fall into the "all-or-nothing" trap and isolate yourself from everything and everyone just so you can be "perfect" with your diet and workouts.
-
🐿Listen, I'm all for dedication and, believe you me, I understand reaching your fitness goals takes a metric f-ton of it. But I also think it's important to value the process - the journey along the way. To not get caught up in the fancy marketing tactics or shiny new toys and just stick to what's proven to work time and again.
-
👨🏻‍🍳Hit your calories. Eat plenty of protein. Strength train several times each week. And for the love of Albus Dumbledore...cut yourself some slack. Enjoy life. Have a treat. Laugh. Smile. Give yourself a break every now and again. And if you go "off track?" Cool, no worries. Get right back on and no harm done. I promise.
-
🙏❤I hope this helps and, as always, any questions leave em below💪
-
#abs #aesthetic #cardio #calories #carbs #diet #exercise #fitfam #fitness #fatloss #food #gym #healthy #lift #muscle #nutrition #personaltrainer #personaltraining #physique #coach #summer #training #workout #weightloss #weightlossjourney #london #weekend #saturday

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Which one is your favourite? Breakfast this morning? Snacks between meals? Or a late night treat? Can't go wrong with either @arlaskyr skyr, Quark or @fage_uk Greek yogurt. They're all high in protein, 10-12 grams of protein per 100 grams so I'd recommend 200-300 grams per serving to give you 20-30 grams of protein depending on how many calories you're on and what your protein target is. I personally add frozen berries to them for sweetness and of course a lot of nutrients from the berries.
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#aesthetic #bodybuilding #calories #diet #eat #food #fitness #fitfam #fitspo #fatloss #gym #greekyogurt #healthy #health #muscle #nutrition #protein #personaltrainer #personaltraining #physique #coach #quark #skyr #training #workout #weightloss #weightlossjourney #weekend #london #saturday

Which one is your favourite? Breakfast this morning? Snacks between meals? Or a late night treat? Can't go wrong with either @arlaskyr skyr, Quark or @fage_uk Greek yogurt. They're all high in protein, 10-12 grams of protein per 100 grams so I'd recommend 200-300 grams per serving to give you 20-30 grams of protein depending on how many calories you're on and what your protein target is. I personally add frozen berries to them for sweetness and of course a lot of nutrients from the berries.
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#aesthetic #bodybuilding #calories #diet #eat #food #fitness #fitfam #fitspo #fatloss #gym #greekyogurt #healthy #health #muscle #nutrition #protein #personaltrainer #personaltraining #physique #coach #quark #skyr #training #workout #weightloss #weightlossjourney #weekend #london #saturday

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Struggle to sleep? Try these tips by @precisionnutrition 
#Repost @precisionnutrition (@get_repost)
・・・
The third instalment of our sleep tips this week. 💤
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Here are three #protips to give yourself better sleep this weekend. 😴
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The first one is particularly difficult for us... tag a friend who's always tired 😪
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#diet #exercise #fitfam #fitness #fitspo #fatloss #gym #healthy #health #knowledge #muscle #nutrition #personaltrainer #personaltraining #physique #coach #recovery #sleep #summerbody #training #workout #weightloss #weightlossjourney #weekend #london #friday #motivation #abs

Struggle to sleep? Try these tips by @precisionnutrition
#Repost @precisionnutrition (@get_repost)
・・・
The third instalment of our sleep tips this week. 💤
-⠀
Here are three #protips to give yourself better sleep this weekend. 😴
-⠀
The first one is particularly difficult for us... tag a friend who's always tired 😪
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#diet #exercise #fitfam #fitness #fitspo #fatloss #gym #healthy #health #knowledge #muscle #nutrition #personaltrainer #personaltraining #physique #coach #recovery #sleep #summerbody #training #workout #weightloss #weightlossjourney #weekend #london #friday #motivation #abs

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How do I lose a lot of weight as quickly as possible?

Starve yourself or if you eat something feel guilty and do hours and hours of cardio and do not lift weights at all.
Take fat burners and diuretics.
The outcome:

You will lose muscle and body fat but who cares, muscle and fat all are just numbers on a scale and that's all that matters to you.
You'll feel rubbish (tired, agitated etc..), . 
You'll just about be able to function physically and mentally.
You will suffer from various issues of malnourishment and possibly end up with eating disorders, body image issues, and lifelong bad dietary habits.
You will weigh less but you'll look like a pile of crap.
So, don't do any of the above!
Unfortunately, many people trying to lose fat will attempt the above points. Why?

First, they want to lose weight as fast as possible. Everybody wants that. But they don't know the difference between "weight" and "fat". You don't really want to lose weight. You want to lose fat.

If the scale doesn't change but  your pants size goes down over time, you're doing it right (as long as you're not starting off obese, of course). Every weight loss commercial/ marketing ploy  focuses on the scale! The scale doesn't tell you the difference between muscle, fat, water, and that big poop sitting inside you.

The scale is okay to use if you are very overweight and have a lot of fat to lose, but it shouldn't be top of your list for tracking progress. I'd use photos or mirrors and tape measurements before the scale.

If you have been following me for a while you probably already know better, but many of your friends and family do not. Help spread the word.
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.
#abs #aesthetic #bodybuilding #cardio #calories #diet #exercise #fitness #fitfam #fitspo #fatloss #food #gym #healthy #lift #muscle #nutrition #personaltrainer #personaltraining #physique #coach #sixpack #summer #training #workout #weightlossjourney #weightloss #london #throwbackthursday #motivation

How do I lose a lot of weight as quickly as possible?

Starve yourself or if you eat something feel guilty and do hours and hours of cardio and do not lift weights at all.
Take fat burners and diuretics.
The outcome:

You will lose muscle and body fat but who cares, muscle and fat all are just numbers on a scale and that's all that matters to you.
You'll feel rubbish (tired, agitated etc..), .
You'll just about be able to function physically and mentally.
You will suffer from various issues of malnourishment and possibly end up with eating disorders, body image issues, and lifelong bad dietary habits.
You will weigh less but you'll look like a pile of crap.
So, don't do any of the above!
Unfortunately, many people trying to lose fat will attempt the above points. Why?

First, they want to lose weight as fast as possible. Everybody wants that. But they don't know the difference between "weight" and "fat". You don't really want to lose weight. You want to lose fat.

If the scale doesn't change but your pants size goes down over time, you're doing it right (as long as you're not starting off obese, of course). Every weight loss commercial/ marketing ploy focuses on the scale! The scale doesn't tell you the difference between muscle, fat, water, and that big poop sitting inside you.

The scale is okay to use if you are very overweight and have a lot of fat to lose, but it shouldn't be top of your list for tracking progress. I'd use photos or mirrors and tape measurements before the scale.

If you have been following me for a while you probably already know better, but many of your friends and family do not. Help spread the word.
.
.
#abs #aesthetic #bodybuilding #cardio #calories #diet #exercise #fitness #fitfam #fitspo #fatloss #food #gym #healthy #lift #muscle #nutrition #personaltrainer #personaltraining #physique #coach #sixpack #summer #training #workout #weightlossjourney #weightloss #london #throwbackthursday #motivation

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Yep, knees can go over toes when you squat despite what they tell you in bodypump classes!
#Repost @squat_university (@get_repost)
・・・
Today we cover one of the most common myths in all of barbell training - the knees should never pass the toes during a squat! (Full 6 min video linked in my bio!)📲
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Take Away: As long as excessive loading is limited and good technique is used, the knees CAN and MUST move past the toes in the bottom of a squat in order to allow the hips to drop fully & your chest to remain upright. This is a very safe place for the knees as long as they don't drive forward at the start of the lift! It's a complete myth the knees shouldn't pass the toes & limiting their movement disrupts other parts of your body hurting your technique! The squat is all about starting with the hips & staying balanced - the rest takes care of itself. 👊🏻👊🏻
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Check out the video linked in my bio for a more complete debunking of this myth. 🔥
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#aesthetic #bodybuilding #exercise #fitfam #fitness #fatloss #gym #gains #healthy #knowledge #lift #legs #legday #muscle #personaltrainer #personaltraining #physique #coach #squats #training #workout #weightloss #weightlossjourney #london #motivation #inspiration #education #strongnotskinny #girlswholift

Yep, knees can go over toes when you squat despite what they tell you in bodypump classes!
#Repost @squat_university (@get_repost)
・・・
Today we cover one of the most common myths in all of barbell training - the knees should never pass the toes during a squat! (Full 6 min video linked in my bio!)📲
.
Take Away: As long as excessive loading is limited and good technique is used, the knees CAN and MUST move past the toes in the bottom of a squat in order to allow the hips to drop fully & your chest to remain upright. This is a very safe place for the knees as long as they don't drive forward at the start of the lift! It's a complete myth the knees shouldn't pass the toes & limiting their movement disrupts other parts of your body hurting your technique! The squat is all about starting with the hips & staying balanced - the rest takes care of itself. 👊🏻👊🏻
.
Check out the video linked in my bio for a more complete debunking of this myth. 🔥
.
.
#aesthetic #bodybuilding #exercise #fitfam #fitness #fatloss #gym #gains #healthy #knowledge #lift #legs #legday #muscle #personaltrainer #personaltraining #physique #coach #squats #training #workout #weightloss #weightlossjourney #london #motivation #inspiration #education #strongnotskinny #girlswholift

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