Seb Robinson PT

“It’s the weekend, it’s fine”

Have you ever used this a way to justify overeating and drinking on the weekend?

This is completely cool if its GENUINELY what you want to do after a long week.

But is it really what you want if you know you’re going to regret it on Monday morning?

After a stressful week at work, maybe what you truly want is genuine connection with your peoples

Escape from draining Zoom meetings

Constant demands from your colleagues

Surface level office small talk

Or just some you time away from the kids.

For most of us, food and drink is going to be a part of that connection with friends, family and other halves

But it doesn’t need to become the main focus of the occasion

Or about how much food and drink you can get down you.

Instead of the whole bottle of wine and 3 courses when you’re eating out

Would you enjoy the evening any less with a couple of glasses, a starter and a main

Along with some sick conversation and laughs?

It takes a slight change in mindset, but if its something you can get your head around

You’ll be approach Monday morning more with a feeling of personal gratification than guilt.

Do you find that social occasions on the weekend are your downfall?

Let me know down in the comments!

I don’t know who needs to hear this

But if you’ve had one day where you’ve gone over your calorie target

You haven’t failed

And you don’t need to “start again”

If you’ve gone 200, 300, 400 or even 500 calories over your target on one particular day because Deborah from accounts bought in some M&S brownies for her birthday

You’re still going to be in a calorie deficit overall for that week

Technically speaking, it takes 3500 calories ABOVE your maintenance calories to gain just 1lb of body fat 🤯

So if you’re consuming 2000 calories a day, you’d need to have consumed 5500 calories before you gain any body fat

And on top of that, the calories in vs calories out equation doesn’t run on a 24 hour clock

Your body composition isn’t decided by what you do on one day, but is a representation of what you do over an extended duration of time!

So stop worrying when you have that day where you go off track

Draw the line, take back control, and get back to it at the next opportunity

SHARE this post with a friend that might need to hear this, and give it SAVE as a reminder the next time you feel down about going over your calories

So I was talking to a member of my gym earlier this week

And she was asking me what cardio machines I’d recommend her to use for a good workout, and how I train my clients to get the progress she’d noticed they’d made

I asked her what her goals were (to drop some weight and tone up), so I recommended that she tried resistance training

To which she said “Oh no, I’m not at the level yet, lifting weights is too advanced for me”

And that response got me thinking, just how many people sheer away from picking up weights because they feel they’re “not at that level yet”?

I’ll start off by saying that you absolutely do not need to be “advanced” to pick up some weights and resistance train

And secondly, if your goal is anything like this particular gym members, dropping some body fat and toning up, then lifting weights and resistance training is going to be an absolutely essential part of your efforts to achieve your goal

If you are just starting off with resistance training in the gym (or at home), you don’t have to be doing anything fancy, in fact performing the basic movements such as your squats, leg press, chest press/push ups, shoulder press, seated rows are going to be ALL you need to get the results that you want

If you are just starting off, I’d recommend going into the gym with a plan of what exercises you are going to do, so you have an idea of how your session will flow

And you don’t need to go in there and have the “perfect” routine from the off

You could start by just committing to doing 2-3 exercises, get competent at them and then build from there!

And if you’re unsure on how to build out a structured training program, or a little unsure on your form, reach out to a coach you feel you trust to get that additional support and guidance!

Give this post a save as a reminder for the next time you tell yourself that you’re not at the right level to resistance train!