TK Pro Fitness

Fruit doesn’t make you fat. Carbs don’t make you fat. Sugar doesn’t make you fat. It’s not that simple. It’s much more nuanced. I’m bored of this argument.

Let’s all move on and enjoy losing body fat with whatever our own unique food and dietary preferences may be.

Was going to say “bit cliche, but results take time” - but actually, I don’t even think it’s cliche.

I think more people need to hear it - you don’t not achieve a brand new physique in months, it takes years.

You will see positive changes over the duration of your training years - you’ll notice how much stronger you’re getting, how much more muscle mass you’re carrying around,

But it’s not the kind of transformation where you’ve gone from never lifted a weight in your life to prime Arnold Schwarzenegger in 6-12 months.

We have to be a bit more realistic - it’s not our fault that we’re shown genetically gifted 19 year olds who have been on gear for 2 years and suddenly we believe that all we have to do is commit to the gym for 3 months and we’ll be in the best shape of our lives.

This sounds like a downer, it sounds negative - but it’s not.

That feeling when you’ve been working hard for 6 months and that mate of yours you haven’t seen for a year bumps into you in town and says “f*cking hell mate, you’ve been working out” still shows how much progress you’ve actually made in a short amount of time.

It’s just not going to be so dramatic that you’re noticing bigger muscle each and every week.

Don’t focus on the end result, focus on being better consistently and maintain it for as long as you can.

If your hips are shooting up quickly on your squats then it’s probably down to weak quads.

And I don’t mean weak as in they’re just weak, I mean weaker in comparison to your glutes and hamstrings.

Or they may just be weak at producing force whilst extending at the hip.

Whatever the case, these sissy squats are a pretty solid option for improving both of those issues.

Take them, try them out and let me know how your squats go👍

This is why people hire coaches - it’s not so they can follow a workout plan or brain storm what to eat every day.

It’s so they can have the approach adapted when it needs to be to so they can achieve their end goal.

I speak to a lot of people who believe that coaching is “here’s a workout plan, here’s some nutrition targets, go”

But the whole point is you’re paying a coach to get you a result, that means tracking data and making adjustments so that the client keeps making progress and can still get the required stimuli despite changes in their schedule or life in general.

If you’ve been trying for a while to build a lean muscular and athletic physique but it’s not working then it’s not a case of you just needing “the perfect workout plan”.

You need the right adjustments made at the right time.

Comment “GO” below and I’ll see if I can help👇

Stop just chucking in a load of shoulder exercises to try and grow them.

Look at them (like a work of art) and ask yourself “what are my strengths here?”

Then you can put more effort into your weaker areas of your shoulders that you want to develop further.

Rear delts are lagging? Use rear delt exercises in your accessories to help them out.

But don’t just throw in tones of shoulder work because you saw some fitness influencer upload a shoulder workout that included 2 exercises for each head.

Something I’ve used for the last few years now to overcome strength plateaus is this rest-pause protocol (works especially well if you’re also short on time).

Take roughly your 5 rep max weight and perform just 2 reps with a 60 second rest between each set.

Do this until you accumulate 12 total reps (only takes about 6-8 minutes)

Then over a number of weeks add 2 reps (one micro set) each week until you reach 20 total reps

Now if you were to take your 5 rep max weight and perform 4 sets (to make 20 reps) - you’d be taking 4 sets to absolute failure with a high % of your 1RM weight.

And so you’re going to incur a heavy amount of fatigue to your body.

Plus the quality of the strength stimulus will diminish as you get towards the end of the set (as the last couple reps will be grindy).

This method allows you to accumulate the same total volume but with far less fatigue and a higher percentage of quality reps.

Give it a go if you’re currently struggling to overcome a strength plateau 👌

I’m not against transformation posts - but just remember that they don’t tell the full story.

Nobody hops on a coaching programme and follows the plan, smooth sailing and then experiences linear progression.

Every transformation has a struggle behind it - but that’s what coaches are there for, to help you overcome those barriers.

Exercise selection shouldn’t just be based on “what looks kind of cool and could be passed off as functional”

It should be based on what stimulus you’re trying to deliver.

If you want bigger quads and glutes then don’t try and make it “functional” by chucking in another random movement.

“Functional” is contextual to the function of the exercise - if the goal is to develop the size of your quads then a leg extension is functional.

It’s great if you want additional benefits from your training, other than just muscle growth - I’d even recommend it.

But there are better ways to go about it.

The two things he’s trying to improve here are rotational strength and to build muscle size and strength in your glutes and quads.

Neither are done very well because of the points I mention in the video…

These are probably two things best trained separately.

But it looks cool and gets views so what do I know!

You have to be on guard at all times when buying things online - especially services…

And as someone who has been burned before by overpriced services AND as someone who works within the online fitness space and has seen and heard a lot of stories of people hiring coaches and being bitterly disappointed (some borderline scammed), I get the scepticism around investing in a coach.

So try and provide the same kind of service that I would feel comfortable with - the kind where you don’t have a minimum-term contact.

The kind where you can try it for 30 days and if you don’t like it, you get your money back.

And one where you can get a taster of what this service or person is like before actually paying them.

Because that’s what I would feel comfortable with.

So if you’ve been consistently training for a while and tracking your macros & calories but not seeing as much change as you’d expected in your physique

Then message me the word “BREAKTHROUGH” and I’ll take a look and point out any fixes you can make.