JamesDanielCoaching

Instead of focusing on new supplements or a new shiny training plan... Try and stick to your calories for more than 5 days, focus on progressive overload and get your steps in.

Most of the time the best fat loss trick is learning to say, “No thanks” It’s not rude and you won’t offend anyone.

If you wake up and feel like pushing the F*CK it button on your diet... Try dropping all other food targets and just focus on total calories. It won’t stop your progress, you can have some “naughty food” and get back on it the next day!

Contrary to popular belief within the fitness industry... I weigh my chicken once it’s cooked. I pre load creatine (and have done for the last 13 years). I don’t have a “morning routine”. I don’t use the word “consume” to describe eating or drinking things!

The post weight loss phase of dieting is just as important as the initial diet itself. Brining food back up slowly, increasing energy, getting stronger and staying lean is 10 x better than just putting on fat again because your “diet finished”...

Now that I’m approaching 30 I wonder if people will stop saying... “Yeah but you’re young, I looked like that when I was your age”. Age is just a number not an excuse.

Most of us don’t need to track all three macros or concern ourselves with meal timing. Focus on a protein target and calorie target each day. If life gets in the way and you’re definitely not hitting the protein goal for the day. Just try to stay within calories.

“You are the average of the 5 people you spend most of your time with.” This doesn’t have to be your mates from school. It can be coaches, mentors and joining groups of like minded people.

Just because you didn’t track it...doesn’t mean it doesn’t count. You’re body is essentially the most honest long term representation of a “food diary”. It tracks everything and so should you. #fitness #weightloss #weightlosscoach #food #foodtracker

If you’re on your period... It’s usually a good idea to ditch your macro targets for a few days and in some cases even calorie targets. You’ve not failed if you had a bit of chocolate or didn’t get your squats done that week.

During lockdown... “I’ll start back when the gyms open” After lockdown... “There’s just too much to do I’ll start next month” What will you say next month?

Keep weight loss simple. 1lb of body fat is roughly 3500 calories worth of energy. If your calories over the course of the week are under maintenance ( calorie deficit ) by 3500 you should lose about 1lb of body fat every single week.

10k steps done for the day. Smashed the gym. So I deserve a takeaway and a glass (bottle) of wine tonight...right??

99% OF DIETS FAIL! Although EVERY SINGLE ONE of my clients who consistently does what we plan for each week not only achieves their goals but they surpass them... I wonder why that is...

So you have a daily allowance of £50. You overspend by £10....no big deal. You wouldn’t then say well I’ve spent an extra £10 so might as well just spend another £400. Your 🍟🍕🥗🥙🌮 should be viewed the same way.

My clothes don’t fit! I feel like crap! I’m not happy with what I see in the mirror. I’m constantly aware of how other people might view me and how I look. So this weekend I’m going to get another takeaway and get pished off my face...that’ll make me feel better. It won’t!

@ZssBecker Still buying

I was talking to an insider about the whales the other day They seem to like water and eating fish

If you’re not:- 1. Getting at least 6-8 hours of sleep each night. 2. Focusing on progressive overload. 3. Tracking your food (at least calories and protein targets) on a daily basis. The last thing you need to be worrying about is which supplements to take.

Having a “bad” day or even a “bad” week is all a part of weight loss. No one is perfect. Getting back on it after this instead of pushing the f*ck it button and giving up completely is what really matters.