You can't out-train food you never ate.
Here's the thing nobody selling you a diet wants to admit. Your body doesn't change during the run. It changes after, when it repairs and rebuilds slightly stronger than before. That process is called adaptation, and it's the entire reason training works.
But adaptation only happens if the session was good enough to demand it. And here's the part that catches everyone out.
A good session needs fuel.
So watch what happens when you slash your food to speed things up. You turn up to your run flat. The legs don't respond. The session that was meant to be hard turns into a slog you just about survive. Your body gets a weak signal, so it adapts weakly, or not at all. You did the work, you were exhausted, and your body barely changed.
Then you assume you need to eat even less. And it gets worse.
Under-eating doesn't speed fat loss up. It quietly wrecks the quality of your training, and quality is the thing that actually reshapes your body.
Eat enough to train hard. Train hard enough to force a change. Let the fat loss happen as a by-product of getting genuinely fitter.
Fuel the work. The work changes you. That's the whole loop.
Save this for the next time you're tempted to skip a meal to "get ahead." 📌
Connor
Connor Thompson Academy
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Helping you lose fat for something bigger than yourself!
To become stronger and run further than ever before 👇
Join my free community “The Launchpad" https://chat.whatsapp.com/In6ZeYeCgyY84I1EC1zq1T?mode=ems_copy_t
15/07/2026
Our momentum method and why is doesnt miss and why our clients get the results they do
Connor
15/07/2026
Two of my most favourite parts of the week
Our Monday run club!
And
Out Saturday morning parkrun!
The team have been showing up so consistently this summer I couldnt be prouder.
When tou join, you are literally treated like family. We want you thriving, feel a part of something and most importantly, held accountability to the goals you want to achieve
All of my clients have a physique and a performance goal and thats why they are thriving in multiple aspects each week
Interested in joining?
Dm me the word "LAUNCHPAD" and ill be in touch
Connor
Running faster is why you're still the same weight. Nobody told you that.
Here's what happens. You decide you're going to start running. You get out the door, you go flat out, and about ninety seconds in your lungs are on fire and your legs have gone. You walk home and quietly file yourself under "not a runner."
You are not unfit. You are just running at the wrong pace.
Almost everyone starts too fast, blows up, and quits before they ever build the engine that actually changes their body. And you can't burn much of anything in ninety seconds. The fat loss lives in the runs you can actually finish.
So here's the fix, and it's free.
Slow down until you could hold a conversation the whole way. If you can't get a full sentence out, you're going too hard. Slow down again. Yes, it will feel too easy. Yes, people will overtake you. Do it anyway.
You'll go further on your very next run than you've ever gone. And the run after that. And the pace? The pace comes to you as you get lighter. You don't have to force it.
Slow is not the compromise. Slow is the plan.
Save this and try it on your next one. Then come back and tell me how far you got. 📌
Connor
13/07/2026
Meet Laura. A busy working mum who came to me with a simple goal: be the fit, active example her kids look up to, and work towards her first proper running event of the yea!
Here's what she's done in weeks 👇
🏃♀️ Started running from day ONE. Easy runs, intervals, long runs, straight in, no easing herself in for months first!
🏅 Nailed her first Parkrun, after telling me all week she was nervous about it!
👟 Racked up monster step days, over twenty thousand steps on more than one occasion!
💪 Trained through the real stuff: poorly kids, work chaos, the daily juggle every parent knows!
What she HAS done is show up, every single week, when most people would've waited for a quieter month that never comes!
That's how every transformation you've ever seen actually starts. Not with a finish line, with a busy mum lacing up her trainers anyway!
I believe Laura's just getting started. And honestly? That's the most exciting part!
If you've been waiting for life to calm down before you begin, it won't.
Start like Laura did.
Drop me a "LAURA" in the Dms and ill show you exactly the structure Laura used when she was at her busiest
Connor
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08/07/2026
My Story and why you should follow to see the journey.
Ill let the slides do the talking.
Life does life things and we are all dealing with issues. Im learning to use mine as my superpower in life
If you relate or want to be heard. My Dms are always open
Connor
07/07/2026
One of our biggest guarantees are our results!
94% of our clients lose 11kg+ AND achieve a PB in a run distance of lift in the gym (thanks Claude).
100% of our clients achieve their goals when they adhere, overcome, be patient, and commit!
Because of this, I want to give out our BIGGEST offer for you which could leave me bankrupt!
If you join, you adhere, give everything you've got to achieve you goal and DON'T make any progress, I will give you a FULL refund!
So what have you got to lose?
You invest, get in the shape of your life OR get coached for free if you done acheive anything after giving it your all?
The results literally speak for themselves!
We have 3 phase to make you reach your absolute peak in physique and performace
Familiarisation phase
Priming phase
Performance phase.
If you complete all three, you cannot miss the target in getting in shape.
We have very limited spaces available and we DON'T accept anybody and everybody!
If you are a time contraint individual, typically stressed, have a life outside of the gym, sick of feeling like s**t, work in a profession, is punctual, and thrives around others, works hard, has a charcater, has banter, and simply just needs help managing life with fitness. We want to work with you!!
If the above sounds like you, Dm me the word "LAUNCHPAD" and Ill be in touch to see if we are a good fit
Connot
07/07/2026
Five steps to get in shape. And then the honest reason most people still will not.
Everyone wants the secret. The magic macro. The one workout. The supplement stack that melts fat while you sleep. But getting in shape was never about the secret. It was always about doing the boring stuff on repeat when nobody is clapping.
Here is the actual blueprint, and I am giving it to you for free.
One. Sort your nutrition first. You cannot out train bad food. Get your protein in every day, build meals from stuff that grew in the ground or had a face, and stop eating like your goals do not matter. This is where fat loss lives or dies.
Two. Lift weights three to four times a week. Cardio burns calories, but lifting builds the actual shape you are chasing. Squats, hinges, presses, rows, carries. Add a little each week. That progression is the whole game.
Three. Walk every day. The most underrated fat loss tool going. Steps burn fuel without wrecking your recovery. Park further away. Take the stairs. Walk after meals.
Four. Sleep seven to nine hours. Your results are built while you rest. Bad sleep spikes your hunger, kills your energy and quietly sabotages everything else you are doing.
Five. Be consistent, not perfect. The plan does not fail. People quit before it works. You do not need a perfect week. You need eighty percent effort repeated for months. Miss a session, get the next one. Big meal, back on track at the next one.
Six. Track and adjust every two weeks. Look at the trend over weeks, not days. If nothing is moving, tighten up or add movement.
That is the blueprint. It is genuinely everything you need to start.
But here is the part nobody wants to say out loud.
This blueprint will still fail most people. Not because it is wrong. Because it is general. And you are not!!
A plan for a busy dad of three, a shift worker, someone rebuilding after an injury and someone training for a half marathon cannot be the same plan!
Generic gets you started! Specific gets you complete!
Dm the word "launchpad" and we get you the plan you need!!
Connor
06/07/2026
Week 1 of getting saucy 🔪 ✅️
Nutrition:
TDC: 2300kcals
NTDC: 2000kcals
P:190
C: 250
F: 60
Training:
PUSH, PULL, LEGS
2x 5kms (This will ramp up ready for summer running block)
Total kms per week 10km - will peak at 60km
As first weeks go, very very happy. Gaining phase cut short as I was honestly feeling so s**t. I needed a shift and want to feel lean again.
10 week cutting phase may push it to 14 depending on conditioning and running performance
Rate my "Tan" lines 💀
Letss have it
Connor
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