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@kyle.coughlan  Health & Workout Tips For Young Adults 🎙 | Youth Health Podcast 🎥 | 📩 | Send me a DM! 📚 | Get my FREE Nutrition Guide ⤵️

20 hours ago

A Full Day Of Flexible Dieting For Fat Loss ⠀ For those who didn’t see one of my recent posts - I’m currently in a short term fat loss phase before I start a 1-2 year muscle building phase. I’ve been sharing my progress and some of the meals I eat on my IG stories. Some of you messaged me to make a post about my diet and show what a full day of eating looks like for me. ⠀ Before I start, please note that this is just an example, every one is different, that’s why I shared my stats to show you the correlation. Also, I don’t eat like this everyday. I have different food combinations on a daily basis, but I do like to stick to the same ingredients (especially oats). ⠀ Firstly, I follow a “flexible” approach, I don’t like meal plans because I find it’s too restrictive and personally not sustainable for me. If you have followed me for a while you know how much I advocate ADHERENCE. To make progress you must be consistent, so following an approach that allows you to stay consistent, is the best approach for you. ⠀ Secondly, I’m losing fat on a quite high amount of calories and carbohydrates. This is because I’m very active averaging 12-14k steps per day and training 5x per week. If you’re not as active, it’s important that you take that into consideration when creating your diet plan. ⠀ Lastly, this is just for the first 4 weeks of the fat loss phase. I will be adjusting certain variables once I get leaner to maintain the progress. ⠀ Hope you enjoyed this style of post. Should I make more like this for different types of people? ⠀ I only have a few coaching spots left, which start in March. So if you’re a male interested for a custom workout & nutrition plan to build muscle or lose fat, send me a DM to apply 😊 ⠀ Also, credits to my friend Sam @saltylifts for the design idea 👍 at London, United Kingdom

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2 days ago

Quick Meals to Help You Build Muscle 💪 ⠀ •It’s very important to hit your daily protein and total caloric intake when you are trying to build muscle. ⠀ •Having quick and easy options can be hugely beneficial for those times we are too busy or lazy to make something better. ⠀ •These recipes have a good amount of protein, fats and carbs to ensure you are replenishing your boy with the nutrients it needs. ⠀ •If you would like to learn more about how to set up your own diet, you can download my comprehensive nutrition guide in my bio. Best part is that it’s free! (Link in my Bio). ⠀ •Additionally, big thanks to Will (@theskinnysurvivor) for inspiring this post. Check his page out if you’re a ‘hardgainer’ needing some tips to help you build more muscle. ⠀ *What’s your go-to meal when time is limited? at London, United Kingdom

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3 days ago

Try These Ab Exercises: ⠀ 1️⃣Resistance Band Sit-up (4 x 10-12) •Keep core tight •Squeeze at the top of the movement •Slow the eccentric (lowering part of the sit up) ⠀ 2️⃣Ab Rollout (4 x 8-10) •Super important to keep your core right throughout the entire movement. Failure to do so will risk hurting your lower back. •Try different variations and start with the one you can perform the best form with. ⠀ 3️⃣Cable Crunch (4 x 12-15) •Have your hands locked to the sides of your head •Back should only be straight at the top of the movement •Visualize the “crunching” motion of the movement •Control it; don’t rush the reps. •Squeeze your core as you bring your elbows towards your knees. ⠀ 4️⃣Hanging Leg Raise or an easier variation like a Lying leg raise (4 x 12-15) •Start with easier variations like the Roman chair leg raise or lying leg raise •Keep core tight throughout the entire movement to prevent use of the hip flexors ⠀ Thanks to my man @jonnyshirley1 for the impeccable demonstrations and world class filming 😂 at London, United Kingdom

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4 days ago

Let’s Talk About Supplements. ⠀ Do you need them? No. ⠀ Are they useful? Some, yes. ⠀ For example, one of the most useful supplements in my opinion is Whey Protein. It’s fast digesting, contains the essential amino acids and it super convenient. However, you can get the same quality of protein from eating food with high protein such as chicken, beef, turkey or fish. ⠀ You can achieve good results without spending $$$ on supplements. ⠀ Hopefully this post has brought some light to your supplement choices. If you want more information I highly recommend you check out, they have the best information regarding this on the internet. ⠀ My current supplement stack: 1)Whey Protein isolate (2 scoops/day) 2)Creatine (5g per day) 3)Vitamin D (2500 IU/day) 4)Zinc/Magnesium/Calcium (3 tablets/day) 5)Omega 3:6:9 (4 caps/day) 6)Pre workout @legionath (when I NEED a kick, I don’t depend on it for the majority of the time) 7)Electrolyte sachets for intra/post long & intense workouts ⠀ What supplements do you use? at London, United Kingdom

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5 days ago

Getting Your ‘Dream’ Body | The Roadmap ⠀ *For the people with a short attention span, the short answer to this is - build habits to make it it a lifestyle. ⠀ What I mean is - invest your time and make the effort to develop habits and routines that help you stay lean and healthy almost effortlessly. ⠀ As you can see on the graphic there are typically four stages. The majority of us will start at above 20% body fat. To be lean and healthy you will need to be in the range of 6-15% body fat. ⠀ Depending on your genetics and your current lifestyle, transitioning between the different stages may be easier 😊 or very hard 😅. ⠀ However, the most important thing is it is POSSIBLE. The only thing holding you back is YOU. Once you start holding yourself accountable, you will be able to control your life. ⠀ I know that the majority of you want a quick and easy solution. The truth is that, yes, you can change your body in the short term, however, you won’t be able maintain the results. ⠀ It’s all about forming the right system. You build a sustainable system by creating habits that allow you to maintain a healthy lifestyle. ⠀ Examples: going to the gym 3x per week, cooking your own food 10x per week, averaging 10k steps per day, etc… ⠀ Building habits takes time, but in 12 months time you would’ve transformed your body and mind. Most importantly, you’ll find that maintaining the results become so much easier. ⠀ You can also get my 150 page nutrition guide for free, link is in my bio 👊 ⠀ Hope this helped. Thank you @precisionnutrition for the illustrations in the graphic. at London, United Kingdom

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6 days ago

My 8 Week Fat Loss Plan ⠀ Last week I posted a 6 week transformation photo showing how I lost 8lbs by simply getting back into a healthier routine by walking more, sleeping longer, and including healthier food in my diet. ⠀ I talked to my coach @bryankrahn 2 weeks ago and we both agreed that in order to go into a longer muscle building phase, it’s a good idea (for me personally) to lose some more body fat before I start my second bulking/recomposition phase for the next 12-18 months. ⠀ •So for the next 8 weeks my goal is to get down to 10% bodyfat like you see in the photo on the right, which was taken 12 months ago. ⠀ •In the right photo I was roughly 154lbs. Since then, I’ve been in a muscle building phase and I can confidently say I built quality muscle (~10-12lbs of lean mass). Hence, to get as lean as I was in those photos I’ll be aiming to get down to around 164-164lbs. ⠀ •The starting point: I started 1 week ago at 178lbs with an 85cm waist. I’m currently 175lbs and roughly 14% BF with an 81.5cm waist. So I’ve got another 10lbs to lose over the next 2-3 phases of the cut. ⠀ •Phase 1 (4 weeks): ✅Track Calories & Macros ✅8-10k steps per day ✅5 training sessions ✅Daily Weigh ins & Weekly check ins 🍎Macros: 300Carbs | 180Protein | 54Fat 🍎Calories: 2,400kcal ⠀ •Phase 2&3 will be tailored to how well I’ve responded to phase 1. My calories are decently high, we’re keeping it simple and I’m still losing weight. My coach @bryankrahn will adjust the plan once I hit a plateau. But for now we will keep going with this. ⠀ Also, I’m not following a meal plan as I’m not a fan of them and I respond much better to a more flexible approach (aka, “if it fits your macros” or “the 80/20” rule). Flexibility makes it easier to adhere to the deficit. If you’re too restrictive it becomes very hard to stick to it. ⠀ Do you guys want me to keep you updated on my progress, workouts, nutrition, etc? What types of things do you want to know more about? at London, United Kingdom

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9 days ago

Fat Loss or Weight Loss ⠀ Losing weight consist of losing water, glycogen, fat and even muscle during a cutting phase. Resulting in a ‘smaller’ look. ⠀ Losing fat ensures you retain your muscle (may even build some) during a cutting phase. It allows you to look more toned as a result of having more muscle mass. ⠀ Losing weight whether or not you end up looking ‘smaller’ or more ‘toned’ is still a major achievement. ⠀ Looking ‘smaller’ is a goal for many individuals, however if you want to look your best it’s important to spend some time learning about the basics of nutrition and training. ⠀ Learning about what nutrients you need and how much you should eat to achieve your goals is a crucial part of the transformation process. ⠀ In the beginning of my fitness journey I was misinformed. When I tried to lose fat, I ate too little, didn’t get enough protein and I was doing way too much cardio. What ended up happening was I lost ‘weight’ and looked ‘small’. ⠀ I’ve learned my lesson since. When I try to lose fat, I make sure I prioritize strength/resistance training and I eat much more food, as you only need to be in a moderate deficit to lose fat. ⠀ If you’re a beginner and want to get started, or want to improve your nutrition knowledge, I’ve written a 150 page guide that’ll help you tailor your nutrition to your goals. Best part is that it’s free and the link is in my Bio 👍 ⠀ Also thank you to @evolvetrainingsystem for the second graphic. at London, United Kingdom

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10 days ago

9 Quick & Nutritious Student Meals ⠀ Ensuring you’re fueling yourself properly for your day is tough during school/Uni. Here are some meal ideas I use to make sure I’m eating enough food to keep me energized for school and my training. ⠀ These don’t just have to be for breakfast, you can have them any time of the day. They’re all high in protein and have a good balance of fats and carbs. ⠀ If you would like to learn more about how much protein, fats and carbs you should be eating, I spent 4 months writing a comprehensive nutrition guide. It has nearly 5000 downloads and has helped a lot of young adults improve their nutrition. Best part is that it’s free, link is in my bio 💪 ⠀ What’s your go-to quick meal? Would love to hear your recipes 👇🏼 at London, United Kingdom

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11 days ago

Make Progress With Bodyweight Exercises ⠀ I’ve seen a lot of progress with my overall strength and physique when I started to incorporate more Bodyweight exercises into my training programs. ⠀ As explained on the graphic by @iwannaburnfat you should add weight to your Bodyweight exercises once you’ve gotten comfortable with the movement (being able to 10+ clean reps) to make better progress. ⠀ As Mounir said in his post: “By adding resistance to body weight exercises, you promote progressive overload, which we know is crucial for building muscle [1]. An approach I've used myself to get stronger on pull-ups & dips is micro-loading. Every 1-2 weeks, add a 2.5lb. (1.25kg) to your weighted pull-up and/or dip. This may sound like slow progress, but it adds up over time if you stay consistent. ⠀ If you can't do a pull-up or dip just yet, for now, focus on similar exercises like the lat pulldown & assisted dip to build your foundation. As you progress on these exercises, you'll find that you slowly get better at doing pull-ups and dips.” ⠀ What’s your favorite bodyweight exercise? ⠀ References: 1. credit to & for the graphics on the first slide. ⠀ Please check out Mounir’s page for more awesome fitness content - @iwannaburnfat at London, United Kingdom

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12 days ago

Eat Your Carbs! ⠀ Quality Carbohydrates can provide a lot health benefits. ⠀ Recently there’s been a lot of fear around carbohydrates. I frequently get questions about whether or not people should avoid carbs to lose fat. I’m currently eating around 300g of carbs and still losing fat. If you saw my post regarding fat loss, you’ll know that being in a consistent calorie deficit is the key driving force for fat loss. ⠀ Getting your carbs from whole, low processed and natural sources is KEY. (Sweet potatoes, oatmeal, all veggies, brown rice, whole grain bread, etc...) ⠀ Don’t fear healthy carbs. Now, there are people who benefit off of the Ketogenic diet. However, it will not work for everybody. ⠀ If you like eating healthy carbs, EAT THEM. If it helps you stay consistent with your goals why should you avoid them? ⠀ What’s your favorite carb source? - If you’ve been keeping up with my IG stories you’ll know that mine is oatmeal 💚 ⠀ at London, United Kingdom

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13 days ago

Manage Your Stress: ⠀ Last week was quite stressful and seeing @ishak_ishak recent post, inspired me to share some of my favorite stress management tips. ⠀ 1️⃣ Talk with family/friends - spending time with the people you’re close to can help distract you from any pressure or stress you’re feeling. ⠀ 2️⃣Listen to Music - I personally love listening to Motown when I’m feeling stressed. What’s your favorite genre of music? ⠀ 3️⃣Engage in a hobby - this could be a sport or creative activity like drawing, writing, painting, etc. ⠀ 4️⃣Sleep - try for 8-9hrs and implement power naps throughout the day when needed. Sleep is VITAL, so make sure to prioritize it. ⠀ 5️⃣Daily To-Do List - This helps me stay on top of things and helps me manage my time. I personally feel the best when I get important things done, having a list keeps me focused and organized. Be sure to limit it to 3-5 IMPORTANT tasks, no more and no less. ⠀ 6️⃣Walk outside - a short brisk walk can stimulate endorphins and make you feel much better. ⠀ 7️⃣Mediation/deep breathing - 2 highly effective methods for calming your mind. ⠀ 8️⃣Digital Detox - I’ve done this, and it work well. Spend the time doing something fun/creative. ⠀ 9️⃣Journal - I don’t journal often, but I have in the past during very stressful times and it helps put things into perspective. ⠀ Which one do you find the most effective? Which one/s are you going to implement? at London, United Kingdom

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16 days ago

UPPER-BODY WORKOUT ⠀ Hypertrophy Focus (working with higher rep ranges) 1️⃣Dumbbell Press w slight incline - 4 x 6-8 reps 2️⃣Pull Up (pause at the top) - 4 x MAX reps (without failure of form) 3️⃣BW Dips w slow eccentric - 3 x MAX reps 4️⃣Machine Row - 3 x 15 reps 5️⃣Cable Press - 3 x 15 reps 6️⃣SUPERSET - BW Push ups/Close grip chin ups- 3 x MAX reps ⠀ This is my personal upper body workout. You can try it out if you like, however, I recommend you tailor it to your own preferences. ⠀ I basically structure my workout like this: 1)2-4 Compound movements with 3-4 sets working in the 5-12 rep range. 2)2-3 isolation movements 2-3 sets working in the 8-20 rep range. ⠀ What’s your favorite Upper body movement? ⠀ Thanks to @jonnyshirley1 for filming 💪 at London, United Kingdom

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17 days ago

How To Create The “BEST” Workout Plan ⠀ I often mention the notion of ‘Consistency Over Perfection’ which was initially said by @mikevacanti. I love this quote because it is fundamental to both nutrition and training. ⠀ You can do a lot of research to create the ‘perfect’ and most ‘optimal’ workout plan, but if you can’t adhere to it, then you will NOT make any progress. Hence, there’s no such thing as the ‘perfect’ plan, however, the best plan is the one that you can adhere to and make progress with. ⠀ I recreated @saltylifts post (which was beautifully designed, check her page out for more aesthetic infographics), because I wanted to show you how you can still optimise your workouts and adhere to them. ⠀ Firstly, you need to be realistic about how many times a week you can workout. Once you have a number like 3x or 4x per week, the next step is to choose determine your exercises, sets and reps. ⠀ I don’t have enough space to explain it here, however huge thank you to @maxnottfit and @danbicepsbanter for the time they put into creating the following infographics. ⠀ Additionally @helms3dmj has an excellent video series (on Youtube) and ebook called the Muscle and Strength Pyramid, worth checking out. ⠀ If you have any questions, leave them down below. ⠀ What’s your current split? ⠀ at London, United Kingdom

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18 days ago

10K Steps or 30 Minutes of HIIT? ⠀ While there are more positives listed for 10k steps, HIIT cardio is still a good way to increase calorie burn for the individuals that are able to adhere to it. ⠀ However, I personally recommend monitoring step count because anyone at any level of fitness (given they can walk) can set a step count goal. ⠀ Coincidentally, I talked to my coach @bryankrahn about HIIT cardio yesterday. We both agreed that many individuals think they’re doing HIIT, when in reality they’re doing ‘moderate intensity interval training’. To really get the benefits HIIT provides, a very high level of intensity is needed. This high level of intensity is very taxing on the body and it will hinder your training and recovery, unless you program it correctly. ⠀ If you’re wondering how to start, you can monitor your steps with a fitness tracker or a phone app. (If you have an iPhone, you’re steps are already being recorded in the ‘Health’ app). ⠀ Start with a realistic number of steps, be consistent with it and once it’s effortless to achieve, set a higher goal. Try to increase your step goal by 1000 every 1-2 weeks until you get to 10,000 steps. ⠀ Thanks to @bodysmartfitness for the idea for this post.

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19 days ago

How I Lost Fat Without Tracking Calories or Doing Cardio ⠀ I posted my 6 week transformation on my story yesterday and 900+ of you said you wanted to know how I did it, so here it is: ⠀ Over the last 2 months of 2018 I became lazy with my nutrition and I gained some fat. I normally put on weight during this time of the year so I expected it. ⠀ In the past, when something similar happened, I would start doing cardio, track my calories and become very strict with my diet, in attempt to ‘undo’ the damage. ⠀ This only worked for a short period of time. I often burned out from stress and a lack of energy around the 5th week. ⠀ However, after failing many times from an aggressive approach previously, I decided to take a more realistic approach. Instead of focusing on cutting calories and increasing cardio, I decided to get back to my healthy habits. ⠀ So for the past 6 weeks I made sure I hit my targets of: ⠀ ✅80/20 rule of eating ✅10k steps per day ✅5 training sessions per week ✅7-9 hours of sleep per day ⠀ I used a calendar and colored pins to keep track. Note that I didn’t hit my targets perfectly and that’s to be expected. Aim for consistency, not perfection. ⠀ I used to compare my regime to physique competitors on YouTube thinking an aggressive approach was the best way to lose fat. When in reality I wasn’t prepping for a show or a competition, I just wanted to look and feel better. ⠀ I advocate a long term approach because it is so much more sustainable. I failed many times before because I was too aggressive with my approach. ⠀ With this approach I maintained my muscle, strength and energy so much better. I’m still improving in the gym and hitting PRs every week. What you see youtubers/content creators doing isn’t necessarily the best method for YOU. ⠀ The main takeaway is that fat loss is not complicated. I lost 8lbs almost effortlessly by adopting healthy habits. If you’re looking to improve how you look and feel, start small, with one habit at a time. You’re not a fitness model or a competitor, so take it slow. ⠀ Any questions? - leave them down below. ⠀ If you would like to get started, I wrote a free nutrition guide, link is in my bio 😊 at London, United Kingdom

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20 days ago

Make it a lifestyle. ⠀ How you look and feel are the results of your lifestyle CHOICES and HABITS. ⠀ If you want to transform how you look and how you feel, you need to focus on what matters! ⠀ Focus on implementing the lifestyle choices listed on the right hand side of the post. ⠀ 💥The only way you can stay consistent with those choices is if you make them a HABIT!💥 ⠀ However, this is a long term process! Be ready take 1-4 years building healthy habits. ⠀ This will be the BEST INVESTMENT you’ll ever make, because healthy habits can last a lifetime. ⠀ Without your health you have nothing. ⠀ So why not invest your time and money improving your health! ⠀ 💥The KEY is to start small. Focus on building one small habit at a time!💥 ⠀ If you try too many things at once, you’ll be overwhelmed and most likely fail. at London, United Kingdom

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24 days ago

16:8 Intermittent Fasting Protocol ⠀ I’ve made a few posts in the past but they weren’t that good. So I decided to use a friend’s design which illustrates a very easy way you can get started with fasting. Credit goes to @roballenfitness for inspiring this design. ⠀ This example of the most popular and the easiest form of fasting to implement. It’s called the 16:8 method. ⠀ You basically fast for 16 hours and eat all of your calories in an 8 hour period. ⠀ Intermittent is super popular right now and for good reason. ⠀ Yes, there is science showing the benefits of fasting. However, the ‘magic’ truly happens because many of us will eat LESS as result of a restricted eating window. ⠀ Intermittent fasting doesn’t work for everyone. The only way to find out is through experimentation. ⠀ If you would like more information regarding it there’s a section on it in my free ebook. The link is in my bio 😊 ⠀ at London, United Kingdom

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25 days ago

Fitness/Nutrition Advice For Teenagers ⠀ A lot of 10 year challenges are being posted, this isn’t one don’t worry 😂 This is a 7 year difference between when I first decided to improve my body and my current condition. ⠀ A LOT has happened between these 2 photos. Could I have achieved these results faster? - Yes, but life happens. The biggest struggle for me was staying consistent. ⠀ I was stuck for many years in a cycle of dieting, falling off track and then dieting again. This caused me to make minimal progress. Everything changed once I spent time doing research and actually learning the science behind nutrition and training. ⠀ I get messages daily from teenagers who were in the same position I was in. I can empathize because I’ve been there. ⠀ The advice that I reiterate is to focus on the bigger picture. Spend your energy building healthy habits and moving in the ways you enjoy (sport, martial arts, etc...). ⠀ Your body is a reflection of your habits. Have healthy habits and your body will look and perform accordingly. ⠀ For example, take my current regime. I was lazy for the last 2 months of 2018 and gained some fat. Instead of jumping in on a diet, I decided to adhere to a list of healthy habits. This is my list: ⠀ 1) 10k steps per day (minimum). 2) Eat a healthy balance of food (80/20). 3) Hit all 5 training sessions. 4) Hit one PR every week (minimum). 5) Monitoring my energy levels, making adjustments if necessary. ⠀ Over the past 3 weeks, I’ve improved so much and I’m making great progress. I haven’t been counting calories, doing cardio or weighing myself daily. I’m simply implementing healthier habits. ⠀ This is what teenagers should focus on. Measuring your progress, not by how much your weigh, but by how you’re feeling and performing. Focusing on eating well and moving in ways that you enjoy is so much more sustainable. ⠀ You’re not competing for a physique show or dieting down for a photo shoot, so there’s no need to be aggressive with your regime. ⠀ Keep it simple and be patient. ⠀ “Consistency over perfection” - @mikevacanti ⠀ Any questions leave them down below 👇🏼 at London, United Kingdom

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