ronin_fitness_ltd

My first ever half marathon ✅

Was aiming for under 2 hours, but drastically underestimated the hills in St Albans 😅.

Still happy with this, this is the furthest I have ever run without stopping for an obstacle or something in my life.

Noticed that my cardio was actually fine, but it was my legs that were struggling which has shown me my weakness to work on for my 50km Spartan in September.

Got more weight to lose and more running to practice into the final 2 events for this year! 💪🏻

8 week mini cut complete. From 94.8kg to 89.2kg today 💪🏻

A lot can change in a very short space of time.

Both pictures first thing in morning with no pump to make it as realistic as possible and no downlighting for the same effect.

From estimation 17-18% body fat to around 14/15%.

My main reason for posting this, is to show how much change can be done in literally 8 weeks.

The blueprint for this is nothing revolutionary, just simple.

- Calorie deficit through nutrition
- Increase in zone 2 cardio and measured
- Training did not change, making sure my strength stays the same or even goes up
- 0.7-1% bodyweight drop per week to make it sustainable.

The hardest part of dieting is honestly starting it, once you are 2-3 weeks in, it becomes the new norm.

I will start making a series of how to make this as simple as possible, for now any advice, DM me and I will help! 👊🏻

Deka Mile 24:19 ✅

Pretty happy with result, but this one I knew I could do a little faster, the final round of burpees slowed me down massively!

This being said, my pacing and time in all the other stations compared to Deka Strong went very smoothly (could probably do even better than before on that now).

Still placed pretty high, but know what to focus on in the next 4 events I’m doing the rest of this year! 💪🏻

First Spartan Deka complete ✅ with

I Completed it in 16:05

Which actually placed me second at the location, looking forward to the official leaderboards to come out to see where I placed nationally 💪🏻.

Going to sign up to the other Deka’s this year, as well asa Hyrox and of course the 50km Spartan, this year is the year of events! 👊

Are you training hard enough? 💪🏻

A big reason I see people not progress past their “newbie gains” is not going intense enough.

If you have never trained to failure on any sets that is an easy way to know you haven’t trained hard enough.

Easiest way to do this is do 2 working sets, set one find a weight you can do 8-10 reps of. Then do that same weight in rep 2 and keep going until you literally can’t do anymore without the form completely going.

You’ll be surprised how many more reps you can probably get.

Thank you all so far for the fundraising 🫶🏻

A few months ago my son was incredibly ill and had to go to the ICU at only 2 weeks old and had to fight some horrible viruses.

Thankfully he recovered and is now a beautiful 5 months old baby 🩵

I have been raising money for for a few months now as they helped give us a place to stay for the long time we had to stay in Cambridge.

In a couple weeks I will be running the 21km Spartan Race, the longest I have done so far and thought it would be a great chance to raise money for the charity that helped my family so much.

If you wanted to still donate there is still time: I’m helping raise money for The Sick Children’s Trust!

Support me at: https://www.justgiving.com/page/luca-palumbo-2?utm_source=IG

Thank you for everyone who has donated so far! Means so much and will to all the families that this charity helps in their hardest moments. 🫶🏻

Puregym Leaving Do 🫶🏻

Made some friends for life from Puregym, was a great night! 💪🏻

End of an era 💪🏻🥲

For those that don’t know I will be leaving Puregym after over 4 years to go to a new gym.

This has honestly been the best place I have ever worked, with the best team ever and of course the most amazing clients.

I have made friends for life, want to thank every single person that has made my experience what it is.

As for this page, this will be becoming my fitness page to follow along my personal fitness journey.

Thank you all 🫡🫡🫡

Great Race with great people! 💪🏻

Another obstacle course race completed the 15km Tough Mudder!

This time with a team of people, was fun, challenging and a good test for my 21km Spartan in 3 months!

I’m looking at doing A LOT more events in the next year or so, so be on the lookout! 👀