Scott Simpson PT

Full Body Friday,

A) Smith Machine Squats. I remember a time when people said using the Smith Machine to squat “doesn’t count”. The fitness industry can be fu***ng stupid sometimes. The smith machine allows me to stay more upright and hit a greater depth meaning more quads doing the work.

B1) Chin Ups. I enjoy a chin up when dieting for no other reason than the lighter I get, the more I can do. It’s just cool to see the numbers go up on these as my bodyweight comes down. I superset this with…

B2) Deficit Push Ups. I like the feeling of extra stretch across the chest that is achieved by elevating the hands and creating the space to drop lower at the bottom of each rep.

C1) Lying Leg Curl. Nothing fancy here. Isolating the hamstrings as they aren’t hit much at all in the squat I’d performed at the start of the workout.

D1) Machine Shoulder Press. My left shoulder had been a bit niggley last week so the neutral hand position feels a bit smoother on the shoulders as a press. Superset this with…

D2) Dumbbell Bicep Curls. Gotta get some curls in obvs. I’m really focusing on squeezing my triceps at the bottom of the rep to exaggerate that full extension.

Some bits from this past week…

Good food, good times, good training, good progress.

Would like to add good sleep to the list. Maybe next week.

11lbs down in 11 weeks. Here is what you can learn from Danieles progress…
 
The key ingredient in his success WAS NOT a gym plan.
 
Yeah, having the right programme to follow for your workouts is important.
 
The same way having the right plan for your nutrition is essential.
 
I’m not saying this stuff doesn’t matter.
 
You need a plan that fits you, your lifestyle and your goals.
 
But once you have that comes the really tricky bit…
 
You have to actually stick to it.
 
Not just for today.
 
Not just for a week or two.
 
To make serious progress you have to stick to it for months at a time.
 
Day in day out, week after week.
 
And this is where most people fall short.
 
It’s not because they simply can’t do it.
 
It’s because they can’t do it consistently enough for long enough.
 
That’s the bit that’s actually hard.
 
So with that being said, what is the key ingredient in his success?
 
What was it that made the biggest difference in helping Daniele drop 11lbs of body fat in 11 weeks?
 
Accountability.
 
Having someone to be accountable to was huge for showing up week after week.
 
On the good days and the bad.
 
Because we all get days that are stressful, busy and tiring.

Those days where we cant be bothered and want to sack it off.
 
And having the right support and accountability makes managing those days a hell of a lot easier.
 

Having someone who’s asking the question, “did you do what you said you would” is a game changer.

Awesome work from Daniele.

More to come for sure 🫡

Fat loss diaries.

7 weeks.

12lbs dropped.

Another 10-12lbs to go.

I’ve had 4 Nandos, 1 Wing Stop and 1 Maki & Ramen.

I had an untracked weekend in Chester where things were more flexible.

I’ve had chocolate everyday.

90% of my meals are high protein and nutritious.

I’ve meal prepped every week.

I’ve had no alcohol so far and have turned down social things to maintain this run.

Workouts generally feeling strong.

Although there’s been a few in there that have been pretty crappy.

Feeling good.

This is the main reason you feel stuck and are not seeing any progress:
 
You are guessing and hoping.
 
You are taking the just ‘eat healthy and go to the gym’ approach.
 
But there’s no clear idea of what eat healthy actually means and how that maps on to your goals.
 
You second guess food choices wondering “is this bad for you” or “is that too many calories”.
 
You are going to the gym but aren’t sure what exercises to do or how to progress within them.
 
Doing the same machines you always do because it feels familiar.
 
You self-sabotage anytime things become a bit uncomfortable or inconvenient,
 
Which is easy to do when you aren’t were 100% confident in what you are doing.
 
Konstantinos is a great example of what happens when you stop guessing.
 
He had a plan to follow that gave him structure and clarity.
 
This meant he knew exactly what and how to eat for his goals.
 
Whether he was home cooking, eating out or travelling for work.
 
(And he did a lot of travelling for work!)
 
It meant he had a gym programme that he could stick to and the guidance that helped him to effectively progress within it.
 
Imagine walking into the gym totally confident that the workout you were about to hit was going to help you move closer to your goals.
 
He had the peace of mind to simply ask a question whenever one cropped up.
 
No more chat GPT just telling him what he wanted to hear or Tik Tok showing him some influencers fake version of how they do it.
 
And the result was what you see above.
 
12kg lost.
 
Body fat dropped and muscle gained.
 
Muscle definition showing through.
 
He went from hiding under baggy clothes to wearing well-fitting t-shirts with pride.
 
Ready to stop guessing like Konstantinos did?
 
Drop me a DM and lets chat 👋

Fat loss diaries / weekly round up…

This week was all about getting back to normal after a little weekend away in Chester.

I chose to be a bit more flexible with my nutrition for a couple of days while I was down there.

I didn’t track my food and there were a couple of meals/snacks where I would’ve made different choices if staying in a deficit was my priority.

Doing this on occasion while dieting can be part of the process.

Do it too often and you’re going to struggle.

Did it affect my progress? Yeah it did.

I saw less progress this week but I was still at my lowest tracked bodyweight this morning taking me to around 10lbs down after 6 weeks.

In other recent news,

I got a fresh mug shot for the gym profile,

I still can’t find a better flavour than ‘Cereal Milk’ for Per4m whey powder,

I’ve pretty much finished my book,

Training is feeling pretty strong,

Work is busy,

Harrison loves a swing,

Brodie is growing,

And Kirsten has been flexing her multi tasking skills.

Let me be completely honest with you…
 
Rome might not have been built in a day.
 
But they weren’t sitting about, necking Peroni’s, waiting on the perfect time to get cracking either.
 
And while change doesn’t happen overnight.
 
You also don’t need to wait very long to start to look and feel better.
 
There’s 5 months left in this year.
 
Trust me when I say a lot can be achieved in that time with the right approach.
 
Katies transformation that you see above was achieved in 5 months.
 
She didn’t have a clear run.
 
She was busy.
 
She was stressed at times.
 
She did it anyway.
 
Too many people stay stuck by kicking the can further down the road.
 
They temporarily make their self feel better by making false promises about getting started in the future.
 
This girl dropped the excuses.
 
She took a chance on better even if she wasn’t totally confident she could do it.
 
She just got started.
 
The next 5 months will pass one way or the other.
 
You can’t control that.
 
But what you can control is what you choose to do with that time.
 
Working towards better.
 
Or waiting.
 
It’s up to you.