PLEASE CHECK IN ON MONDAY ONCE YOU HAVE COMPLETED THE FIRST FULL WEEK OF THE LEAN AUTHORITY FRAMEWORK... Week 1 is now in the bag 💼 For this check in I want you to include the following information... 🎯 How was your week been as a whole? 🎯 How did you find it? 🎯 Did you enjoy anything particular? 🎯 How did you find your sessions/habits this week? 🎯 Notice any progress (also include a non-scale victory 🏆) 💥 BONUS 💥 Attach a photo or video with the check in - This could be a sweaty gym photo, a photo of your meal, a video of your workout, a photo from your walk in the morning, etc... It can be anything! Excited to hear how your first week has been!

Give at listen I have attached it below. Other podcast can be found in my classroom under "The Physique Files"

Fat loss is doesn't occur from the hour you spend in the gym, it happens in the 23 hours outside of the gym.. That's where NEAT (Non Exercise Activity Thermogenesis) comes in. Basically every calorie you burn that isn't exercise such as walking to the car, taking the stairs and fidgeting at your desk. Someone who sits at a desk all day burns around 200-300 calories through NEAT. Someone who moves regularly throughout the day burns 800-1,000. 👇 That difference is NEAT. And it's the reason two people can eat identical diets and one loses fat while the other stays stuck. 😔 A few ways to Increase your NEAT include... ✅ Hitting your step goal ✅ Take the stairs instead of the lift. ✅ Walk while you are on the phone ✅ Stand up every hour (move around for a few minutes) ✅ Walk on your lunch break ✅ Park further What I am trying to say is you sometimes don't need more gym sessions to lose fat. You just need to do more in-between them. What do you do to increase your NEAT?

Bet you didn't know you burn calories from the food digesting did you. And onto of that, I bet you didn't know your body burns more calories digesting certain macronutrients than others And this is why I don't just encourage people just to increase protein intake to help the growth and repair of muscles. Your body burns roughly ⚡ 5-10% of calories from carbs digesting them ⚡ 0-3% of calories from fats digesting them ⚡ 20-30% of calories from protein digesting them That means for every 100 calories of protein you eat your body burns 20-30 calories just processing it. Eat more protein and your body burns more calories automatically. Without doing anything extra. 💪 How much protein do you aim to hit each day?

Just sending you all a friendly reminder that their is a group walk happening tomorrow morning. Meet up outside PureGym Loughborough at 6am for a 60-90 minute walk down the canal. Anyone is welcome, spread the word. Please let me know down below if you are coming so I know.