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[metaphysiqueonline]

New back workout up, winter training, big movements to start and focusing on hypertrophy

Including a tri-set for upper back and rear Delt focus which can be used to bring up lagging body parts when needed

1. Warm up - rope face pulls starting on a light weight, sets of 10 reps and increasing the weight each set until getting 10 reps is a struggle

2. Wide Pull Ups, if you struggle with these use the assisted machine or lat pulldown machine. These are a great way to increase back width, just make sure you are fully warmed up first. 4 sets of as many reps as you can

3. T-bar Row, another big back exercise for thickness and strength. Use a belt for your heavy working sets if needed. 2 warm up sets, 2 to 3 heavy working sets to failure

4. Tri-set

exercise 1 - Rear Delt Fly using the 45° bench

Exercise 2 - seated cable row

Exercise 3 - rope pulldown

5. Shrugs to finish off the back as the trapezius muscle covers a lot of the hack, and you can get all of your pulling movements into one workout. Starting light and pyramid up in weight and decrease in reps each set, then back down again

For personalized workout plans, get in touch

[metaphysiqueonline]

2 arm day supersets for you to try and get some great pumps

1. Triceps ez-bar Skull Crushers Superset with Ez-Bar Close Grip Bench Press

2. Preacher Curl Superset with Dumbbell Spider Curl

Aim to fail between 6 to 10 repetitions on each exercise, and keep those rest times been sets to a minimum

If you've never supersetted before, just do one set for now, and if you are more experienced, try 3 to 4 sets

[metaphysiqueonline]

Body Image

Do you compare yourself to the people you see online? 

Today we get bombarded with body images. It has  become commonplace now with the rise in social media

I think it's always been there over the years with magazines, media and TV, but now it's at the extreme. It's very easy to see these people and feel flat and deflated and feel like you cannot achieve what they have, and therefore give up on your own goals. You look at yourself in the mirror and say

"I hate my body" 

"I hate the way I look" 

"I hate the way I feel" 

"I have no energy"

Well, stop right now! Stop comparing yourself to people right away!

First things first set yourself a goal of what you want to achieve, don't worry about other people. Then break that big goal into mini-goals that you can achieve, and that you can see and feel weekly and keep you on track and motivated 

I think it's great to have idols to look up to, especially the ones you can relate to and that can keep you motivated as well. When I started exercising and eating properly I had a few idols, each with a different body type, but all had a great work ethic and determination. It wasn't so much that I wanted to look like them, I just admired what they had achieved with their bodies, and wondered what I could do with mine

The truth is you may never look like your idol, but you can still look awesome and feel amazing too. Use your idols in a positive way, if they are doing well you can too. 

I remember having magazines with my idols in and every time I'd read about them and their workouts I wanted to workout too, and work as hard as they did. I'd adjust my diet to build muscle or drop fat just like they did and believe me I still have idols now, some have always remained the same and some I've been introduced to over the years and look at what they are doing, watch a YouTube video and even if I don't copy them as their goals are different from mine, I still find this extremely motivational 

So in closing set goals for you, have positive idols you can really look up to and keep you motivated and on track until you achieve the best version of you

Steve 

[metaphysiqueonline]

Exercise and good eating are great for losing inches, or gaining lean tissue, but what are the other benefits? Exercise produces endorphins, a feel good chemical that is released. These chemicals also help with pain relief and stress! Sounds good right? Now another great benefit is social, which isn't talked about much, but joining a gym, exercise class, running club, yoga, climbing, hiking, martial arts and more you'll meet lots of new people and make new friends along the way. And I'm willing to bet these people started off with a similar goal to you Don't expect everyone to 'be fit' in these environments, a lot will be in a starting position or have come a long way and will encourage you to do well also It's great to have a chat to people at the end of a workout, you might even find a training partner Enjoy your exercise, and feel invigorated Www.metaphysiqueonline.com #onlinecoach #personaltrainer #onlinefitnesscoach #fitover40 #fattofit #fatloss #weightloss #weightmanagement #bodytransformation #physique #lifestyle #nutrition #nutritionplans #diet #dieting #dietplans #exercise #fitness #fitnesslifestyle #health #healthylife #healthylifestyle #goals #goalsetting #motivation #motivationmonday #bodypositive #Northampton #social #mythoughts https://www.instagram.com/p/B3mF7f2j_H8/?igshid=1qiyo10f9ef9o

[metaphysiqueonline]

A full day of eating, destroying myths of calorie counting, eating late, and carbs making you fat!!! And I snack on fruit and nut butter in between meals Eat right for your goal and body type, and set your metabolism on fire with the right plan Set yourself up for long term manageable results which you can manipulate and change whenever you need to, or when you change your goal Www.metaphysiqueonline.com #onlinecoach #personaltrainer #onlinefitnesscoach #fitover40 #fattofit #fatloss #weightloss #weightmanagement #bodytransformation #physique #lifestyle #nutrition #nutritionplans #foodie #diet #dieting #dietplans #results #health #healthy #healthyliving #cleaneating #dedication #onlinecoaching #workoutplans #metabolism #fitness #goal #goalsetting https://www.instagram.com/p/B28hi7-Dpo4/?igshid=j51o1rbh8y4w

[metaphysiqueonline]

What do you have for breakfast? I like to get in a balance of good carbohydrates, protein and fats ready for the day ahead You have to feed the body what it needs for you and your health and fitness goals Once you have a base for your nutrition plan, you can easily adjust it if you want to add more muscle, or lose body fat Don't be scared to eat fat thinking they'll make you fat, your body needs good fats too. Remember fats transport hormones, fat soluble vitamins, protect the organs and a source of energy Www.metaphysiqueonline.com #onlinecoach #personaltrainer #onlinefitnesscoach #fitover40 #fattofit #fatloss #weightloss #weightmanagement #bodytransformation #physique #lifestyle #fitnesslifestyle #nutrition #nutritionplans #foodie #diet #dieting #dietplans #breakfast #wellbeing #health #healthy #healthyliving #cleaneating #dedication #feelgood #tips #nutritiontips https://www.instagram.com/p/B26KDyRj1Cp/?igshid=kj13torvygk3

[metaphysiqueonline]

Vegetarian Spaghetti Bolognese Kept it simple and nutritious with some fresh vegetables Ingredients included; Wholemeal Spaghetti Quorn mince 2 peppers 1 Large Onion Cherry Tomatoes Garlic and Basil Sauce And topped off with some Grated cheese Keep you meals interesting, nutritious and fun whatever your goals, you can adjust the portion size to suit you For meal plans get in touch Www.metaphysiqueonline.com #onlinecoach #personaltrainer #onlinefitnesscoach #nutrition #nutritious #foodie #food #homecooking #mealprep #meal #mealplans #diet #dieting #dietplans #weightloss #weightlossmotivation #weightmanagement #fatloss #fattofit #fitover40 #macros #health #healthy #healthyliving #healthyfood #vegetarian #goals #recipe #lifestyle #bodytransformation https://www.instagram.com/p/B1nxkXijKO_/?igshid=1q6w1srmg18ef

[metaphysiqueonline]

Are you counting calories to lose weight?

Are you counting calories to lose weight?

If you are STOP IT RIGHT NOW! 

Is your goal to lose weight or lose fat? Fat seems to be hard for people to say and come to terms with. Your body weight is not important, your body fat is! 

So now you've stopped counting calories I want you to forget weighing yourself! "WHAT, STOP WEIGHING MYSELF" you shout out in your head as you read this. "how will I know if I'm losing weight?" 

Remember we're not trying to lose 'weight', we're reducing body fat and there are far better ways to 'see' your results. 

Your 'bodyweight' is made up of water, muscle, fat, bones, organs, food, fluids and more, and will fluctuate daily anyway. When I tell people to stop weighing themselves they look at me like I'm crazy! It can become an addiction in itself and hard to stop doing it. checking the scales to see if you're lighter and trust me in the early days I was there too! I wanted to lose 'weight' and dieted incorrectly and weighed myself sometimes twice a day, morning and night or even if I saw a set of scales I'd jump on! Sometimes I was happy, other times disappointed if it had gone up… and how could it when I'd been so strict on my 'diet' and exercise plan? If you've also done this you'll know how confusing this can be, and can leave you feeling down, and to the point where you want to give up! 

I see and hear a lot of 'weight loss' advice which states you have to be in a calorie deficit to 'lose weight'. This basically means you have to work out your daily calorie requirement (this will vary a lot between people) and lower it by around 200 - 500 calories per day to lose 'weight'. Now, this is very basic and sounds good in theory and has been the base of many plans for years. In fact, a lot of the big companies are still promoting this today. And I'll explain why during this article 

So if you eat less your body must use stored energy (fat) for fuel right? Wrong! Again this is a great theory, but the body is very clever and is designed for famine, which means it can survive for long periods of time without food

Weight loss this way will occur so you're probably thinking why I'm so against it. I'll prove this has absolutely no long term benefits, and will even incur greater fat STORAGE over time. Yes that's right you'll STORE more fat like this, and this is where I'll explain exactly what will happen to the body if you diet this way, and how the big 'weight loss' companies design their plans this way so you keep rebuying their plans! It's all money and sales to them, they do not care for your long term health. I do!

Let's have a look at Muscle, it's the most active tissue in the body, and requires lots of calories just to be maintained, and directly linked to the speed of your metabolism. This is the rate of which you burn through calories. If you have a fast metabolism you'll burn up calories for energy quickly and efficiently, and if it's a slow you'll store calories as fat instead. Now we all know someone who eats junk food non-stop and they never ever store fat. This person has a fast metabolism and they are burning through the calories as fast as they consume them. And we also know people that look at a chocolate bar and gain 2lbs! Sound familiar? 

There are a few factors which will affect this but I want to keep this simple. Muscle is active tissue and requires lots of calories to be maintained. If you decide to reduce your calories guess what happens? You lose muscle tissue! The muscle will be starved and will start to break down, especially through extreme dieting. Muscle is the least important tissue in the body and will be sacrificed for calories if needed, especially if your protein intake is low or your other cells need energy, the muscle will break down and be converted to energy for that reason. Also if your protein is low your body will break down muscle tissue, convert it back into amino acids and use it to build and repair other cells in the body!

A lot of people still associate protein with huge muscles and even bodybuilding, but protein is the building blocks for all tissues in the body. Hair, skin, eyes, nails, bones, organs etc are made up of amino acids. Protein is digested and broken down into amino acids and then they bond with peptides to form proteins. They then go off to do their job of building and repairing cells. 

Muscle has a weight to it, so when it is broken down for energy or its amino acids the body will weigh less on the scales. A lot of people on this diet will be happy at first, they are 'losing weight', but not from the fat stores, from muscle! Next, up your metabolic rate will start to slow down as the muscle you had has now gone. Remember muscle burns up calories and without it doing that, those excess calories will store as fat! 

So dieting this way the 'weight' will come off, and  'weight loss' can occur quickly too! The target 'weight' on the scales will be achieved, and you'll look better in clothes, but what does the body look like without clothes on? It'll actually have a similar look to before as the body will be smaller now, but have almost exactly the same shape and still be fat, or skinny fat as we call it. The skin will be looser and sag as there is nothing to hold it in place, and this can also happen with rapid weight loss. Your body fat percentage will be roughly the same even if your body is smaller and still have all the health risks associated with high body fat. 

Have you ever heard someone say "I've lost the weight and now I need to tone up". I bet you've heard this a lot, I've heard it a million times over the years. They have lost muscle weight, they are still holding fat, and they have soft sagging skin! 

The goal should be to reduce body fat, increase lean muscle tissue, become healthy, have more energy and look amazing naked! 

If your metabolism is now slower you'll have a much greater chance of eating food and storing it as fat instead of using it for cell repair and energy. 

Eating less food isn't always sustainable, and feeling hungry and lacking energy just isn't fun. It's easy to slip back to old eating habits like this and guess what? You'll store fat even quicker than before and go back to your original weight! But look worse than before as you'll have still lost the muscle. You'll weigh the same as before but your body fat percentage will be even higher without the muscle tissue!!! 

The big weight loss companies love this, they are designed to 'fail' as you'll lose muscle, lose weight, slow down your metabolism, reach your target weight, go back to old eating habits, regain the weight, look worse than before, go back to them as their 'diet' worked for you last time and this is called YO-YO dieting. This is bar far the best way to absolutely destroy your metabolism and slow it right down! But they'll make lots of money selling you plans again and again and again. 

Does this sound familiar? "I lost weight with (insert big company name) last time, it worked for me, I'll go back to them again.'' Guess how many times I've heard this? Well I've actually lost count

So that is why 'weight loss' and reducing calories are not such a good thing. There are far better ways of burning off stored fats and keeping it off without damaging your metabolism. In fact, speeding up your metabolism is a far better way of burning through the calories which I teach my clients to do on my 8-week weight management plan. This educates people into using the right nutrients for long term fat loss or muscle gain goals. It's super-efficient and sustainable and can be easily adjusted as your body changes shape. Not only will you look fantastic, you'll have loads of energy, better focus and concentration, amazing health and a great overall feeling of well-being. 

I hope you've enjoyed reading this and I've tried to make it easy to understand. If you have any questions please email me or DM me on my social sites. 

Healthy Regards, 

Steve

Coach@metaphysiqueonline.co.uk

#health #healthy #healthyliving #diet #dieting #dietplans #weightloss #fatloss #weightmanagement #bodytransformation #physique #summerbody #fattofit #fitover40 #onlinecoaching #onlinefitnesscoach #personaltrainer

[metaphysiqueonline]

Free workout! Back, traps and biceps All exercises 2 warm-up sets, 2 working sets to fail between 6 to 10 reps. If you can do more than 10 reps increase the weight and add a 3rd set if needed. If you've added too much weight and can't perform 6 reps try decreasing and do another set 1. Barbell Row 2. EZ-Bar Pullover 3. Seated Cable Row 4. Superset 1 - Rope Pullover with Face pulls 5. Barbell Upright Row 6. Dumbbell Upright Row 7. Barbell Shrug 8. Superset 2 - Rear Delt Fly with Dumbbell Spider Curl 9. EZ-Bar Bicep Curl 10. Incline Dumbbell Curl Big workout so make sure you're fuelled up and ready, drink lots of fluids throughout and also get in good recovery after with good food to build lean tissue Www.metaphysiqueonline.com #onlinecoach #personaltrainer #onlinefitnesscoach #fitover40 #fattofit #fatloss #weightloss #weightmanagement #bodytransformation #physique #summerbody #backday #workout #workoutmotivation #workoutplans #gym #fitness #fitnesslifestyle #fitnessmotivation #health #healthy #healthyliving #muscle #strength #gains #goals #bodygoals #bodypositive #NeverGiveUp #workforit https://www.instagram.com/p/B1jg0BdD-A0/?igshid=1by3o8je80ipr

[metaphysiqueonline]

Some legs and booty shapers for your next workout 1. Barbell Lunges 2. Superset Lunges and Front Squat 3. Hip Thrusts 4. Stiff Leg Deadlift Give them a try to change up your routine 1st warm up set of 10 2nd warm up set of 8 2 Working sets to failure between 6 to 10 reps. Add an extra set if you can do more than 10 reps! For workout plans and advice, drop me a DM Www.metaphysiqueonline.com . . . . . #onlinecoaching #onlinefitnesscoach #personaltraining #legday #booty #bootyworkout #bootybuilding #glutes #bodygoals #bodypositive #bodytransformation #physique #weightloss #fatloss #weightmanagement #shapeup #fatburningworkout #lifestyle #fitover40 #fitness #fitnesslifestyle #health #healthy #healthyliving #goal #motivation #workout #gym #trainingplans #workoutplans https://www.instagram.com/p/B1Y70bzDA8Z/?igshid=kh5nckhmjms5

[metaphysiqueonline]

Some awesome shoulder shaping movements for your next workout 1st Warm-up set 10 reps 2nd Warm-up set 8 reps 2 working sets to failure between 6 to 10 reps, add a 3rd set if you can do over 10 reps!! 1. Rear delt fly 2. Seated Dumbbell Shoulder Press 3. Standing Barbell Press 4. Cable Upright Row 5. Superset Lateral Raise with Front Raise 6. Dumbbell Shrugs It's normally good to start with your big compound exercises first, but if you have body part you want to focus on do it first while you are fresh Message me for training advice and plans Www.metaphysiqueonline.com . . . . . . #onlinecoaching #onlinefitnesscoach #personaltrainer #bodyscuplting #transformation #bodytransformation #goals #goalsetting #bodygoals #weightmanagement #bodytransformation #physique #fatloss #weightloss #muscle #strength #gains #lifestyle #fitnesslifestyle #health #healthylife #healthylifestyle #gym #workoutmotivation #workout #motivation #feelgood #shapandtone #lifting #pump https://www.instagram.com/p/B1T5B5uDirh/?igshid=6c3uc725hsnr

[metaphysiqueonline]

You can still make your meals tasty, nutritious, and interesting no matter what your goals are This is a meal I prepared yesterday, I actually made double and spread them out through the day You can adjust the ingredients to suit you Swipe to see what ingredients I used, macro break down and calories Www.metaphysiqueonline.com . . . . . . . #sundaymorning #meal #mealplan #mealprep #nutrition #nutritionplans #diet #dieting #dietplans #weightloss #fatloss #weightmanagement #bodytransformation #physique #summerbody #homecooking #recipe #foodie #health #healthylife #healthylifestyle #lifestyle #goals #bodygoals #vegetarian #wellness #toneitup #muscle #cleaneating #newyou https://www.instagram.com/p/B0u242sDZ7Z/?igshid=zldzfm78n5f

[metaphysiqueonline]

If it's your arm day, give these exercises a go! All exercises 2 warm up sets, 2 working sets, aiming to fail between 6 to 10 reps 1. Starting with close grip bench press on the Smith Machine. I love to use the stops on the Smith Machine so I can do a rest pause on the last working set 2. Dips, use the assist if needed, or if you find body weight easy hang plates from your waist using a dipping belt 3. Cable tricep pulldown to really hit the medial tricep head, you can't go as heavy as Pushdowns but you can target the tougher medial head 4. Incline Skull crushers, I incline these to get a better stretch on the longer triceps head, the bulky part of the muscle. I also went slightly lighter, more reps and using the Occlusion Bands, or as I call them my Ultimate Warrior bands 😋 Next up biceps 1. Barbell 21s to start! I normally finish on these but for a change I did them first, and they felt good. 7 lower, 7 top, 7 full reps 2. Incline Dumbbell Curl to get a stretch on the long biceps head 3. Hammer curls with a twist, really bringing the brachioradialis into play here with extra pronation on the forearm, great for the brachialis too 4. Finally cable Hammer curl using the Occlusion Bands to keep the fresh nutrient rich blood in the muscle for all 4 sets Have a great workout Www.metaphysiqueonline.com #onlinecoach #personaltrainer #onlinefitnesscoach #fitover40 #fattofit #fatloss #weightloss #weightmanagement #bodytransformation #physique #summerbody #armday #dadbod #workout #workoutmotivation #gym #gymbody #fitness #fitnessmotivation #motivation #flexfriday #goal #goalsetting #bodygoals #muscle #strength #gains #lifting #shapeup #coaching https://www.instagram.com/p/B0qoyiRDjBf/?igshid=1nxknfmof6wdz

[metaphysiqueonline]

Want to change up your chest a triceps routine? Then give these a try 🔸Incline Bench Press 🔸Exercise Ball Flyes 🔸Exercise Ball Chest Press 🔸Incline Skull Crushers 🔸Close Grip Bench Press 🔸Tricep Cable Pulldown Try 4 sets on each exercise, working between 8 to 12 repetitions Www.metaphysiqueonline.com . . . . . . . . #coach #personaltrainer #onlinefitnesscoach #fitover40 #fattofit #fatloss #weightloss #weightmanagement #bodytransformation #physique #summerbody #chestday #upperbody #strength #workout #workoutmotivation #workoutplans #fitness #fitnessmotivation #lifestyle #gym #lifting #Northampton #muscle #toneitup #health #healthy #healthyliving #goal #bodygoal (at Energie Fitness Club) https://www.instagram.com/p/B0TcJNzDD_j/?igshid=1soi9m4d3zc18

[metaphysiqueonline]

I started the week as I mean to go on... With an early morning leg workout! Focused on form and I used the bench for depth, and for some pause reps Give this a try on your next Leg Day Squat 4 sets Pause squat 3 sets Front squat 4 sets Leg Press Giant set - wide leg press, narrow leg pree, calf press 3 sets Smith Machine Calf Raise 4 sets For help with your program or for something completely new, drop me a DM Www.metaphysiqueonline.com #onlinecoach #personaltrainer #onlinefitnesscoach #fitover40 #fattofit #fatloss #weightloss #weightmanagement #bodytransformation #physique #summerbody #goalsetting #goals #bodygoals #muscle #strength #lifting #workout #workoutplans #gym #fitness #fitnessmotivation #workoutmotivation #legday #toneitup #over40 #shapeup #exercise #dedication (at Northampton, Northamptonshire) https://www.instagram.com/p/B0QC_dLD3pH/?igshid=9efxq14mipp2

[metaphysiqueonline]

A simple tip for portion control

I love food, I love preparing it, and cooking it and then the enjoyment of eating it

And when it's good it's good and I enjoy eating big portions, the only problem then is it's easy to overeat and I don't want to overload my digestive system or cause a huge surge on insulin to be released as this will cause the fat storage effect we all want to avoid

What works really well for me is having smaller plates and bowls. This might sound funny at first but believe me, putting a smaller portion-controlled meal onto a big plate just doesn't look right. I feel like the plate should be full or I'm missing out on food. I know this is a physiological problem so when I'm dieting down or in the cutting phase I use smaller plates to make it look full. Right away my problem has been solved and I find myself feeling more satisfied because of this one simple change

In fact, I have plates and bowls that are bigger for when I want to grow, normally during the winter, and smaller plates and bowls ready for that summer cut

Have a go and try this simple trick and hopefully it'll help you as it has me

Steve

Coach@metaphysiqueonline.co.uk

Www.metaphysiqueonline.com

[metaphysiqueonline]

One thing I love to do is take the food I love to eat, and make a healthier version of it Here I made a huge veggie pasta bake, ok it was far to big so had to save some for another time 😂 I used Pasta Quorn pieces Mushrooms Garlic Peppers Onion (red and white) And a tomato and garlic sauce It tasted delicious, and that's where you have to stick to your potion size as its easy to overeat the food you love For more ideas on meal plans get in touch Www.metaphysiqueonline.com . . . . . . . #onlinecoach #personaltrainer #onlinefitnesscoach #fitover40 #fattofit #fatloss #weightloss #weightmanagement #bodytransformation #physique #summerbody #nutrition #nutritionplans #diet #dieting #dietplans #foodie #homecooking #recipe #vegetarian #goals #lifestyle #health #healthylife #healthylifestyle #mealplans #mealprep #cutting #pasta #dinner https://www.instagram.com/p/B0JFVoBDJWy/?igshid=11ormyhknofl0