Mission to inspire the transformation

05/12/2020

Back to gym! 😉

09/10/2020

This weekend we are opening our doors to non-members to come and try the gym for FREE ⭐️ Tag a friend who might be interested!

No need to book or to come with anyone else, just turn up any time between 8am - 8pm on Saturday 10th or Sunday 11th October for your free session. We will simply take a few details from you on arrival and away you go!

Our gyms are safe to use thanks to the measures we have in place. ✅ You can find out more before you visit here: www.jdgyms.co.uk/reopening-safely

21/09/2020

With hard work, persistence, plan and perseverance she lost 20 kg, and she proud of this! That's dosn't mean she can stop now, but it's a definitely time to celebrate with the photo shoot! If she did, you can do it to! Ask Andy Sangan P.T , he is an amazing personal trainer!

05/09/2020

Calories burned in the gym earlier, need top them up a bit :)

31/08/2020

Not too fast, be careful! Ups.... Didn't fail once, but couple near miss :) great fun haha 🙈

31/08/2020

Gym Saturday afternoon, Yesterday Morning walk 10000 steps, Hiking yerstuday afternoon, gym today, what else we can do bank holiday weekend?
Roller skating later haha! 🙂 pictures will follow if survive:)

27/08/2020

Sometimes you need to work through the pain. I don't say you have to, but that makes you stronger.
If you can go and do stuff then you feel rough, that's not the best workout for tour muscles, but it's good for your brain. You teaching your brain to be ready any time even then you feel pain. Have a great night.

27/08/2020

Feel free to save this as a screen saver :)
Hope that's move you today!

27/08/2020

I use this for business, but that's could be used for the sport too.

𝐃𝐨𝐧'𝐭 𝐭𝐡𝐢𝐧𝐤 𝐨𝐮𝐭𝐬𝐢𝐝𝐞 𝐭𝐡𝐞 𝐛𝐨𝐱,
𝐓𝐡𝐢𝐧𝐤 𝐥𝐢𝐤𝐞 𝐧𝐨 𝐛𝐨𝐱!

You can be a person you want to be!
I never thought I would but I did it, any many others too!

𝐈𝐬 𝐚𝐧 𝐚 𝐫𝐞𝐚𝐬𝐨𝐧 𝐰𝐡𝐲 𝐲𝐨𝐮 𝐜𝐚𝐧'𝐭?

Let me know what your reason is.

26/08/2020

Would you rather seat on the couch all the time and moan about other how lucky they are? How much time they have? How good metabolism they have?
And you, poor snowflake, no time, no money, no inspiration :( I feel you. I was there!
Frocking horrible place to be! But this place only in your head! Every one have 24 hours, every one have Same metabolic system! Yes! Same! And Apple cost less than kebab :)
But you choosing not to move forward!
It’s your choice and your body will stay the same if you will do the same things.
Stope living in “one day island”
Stop saying “ from Monday”
Do it right now!
Is no better time to start! Do it now, no trainers?
Just put flip flops, go exercise!
Your body no idea what you wear, as long you will use more calories than you put in to your body, your weight will go down!
Your brain not designed to make you good looking guy or girl!
Your brain designed to make you survive!
Your brain will create obstacles for you!
Why you should not do exercises today,
Why you should it the piece of cake tonight!
You been a good girl or guy!
You exercised today, so you can have small piece of treat!
Absolutely not! Your brain playing the trick for you!
If you made that far reading my poor grammar, I want to give you an opportunity, I want to help you to start and not to finish!
It’s absolutely free to have my advice! Contact me and I will try to help you!
I paid by your success! 𝗪𝗛𝗘𝗡 you succeed, I will receive a lot of positive energy! But remember, for free you will have to work harder, because it’s one more excuse to overcome for your brain.
“It’s free, so I will start next week, just don’t have time now! “
“It’s free, so must be rubbish “
And so on!
YOU HAVE YO CHANGE TO CHANGE YOURSELF, NO ONE WILL DO IT FOR YOU!
You not a unique snowflake as you may think! Loads of same snowflakes around on the same couches like you! Move!

22/08/2020

Today’s training. That’s called “stato dynamic” training.
Our muscles have 3 different fibres, slow medium and fast.
Most people do exercise slow and medium fibres using heavy and medium weight with 6-8 reps per set or 12-15 reps per set, respectively.
Bodybuilders also using “pumping” with very light weight and high reps count. But that has a different goal.
Statodynamic training targeting fast muscular fibre and that fibre have around20- 25% of muscle mass, so why not utilise this too.
The whole session is done a bit different.
1st and foremost- slow right down.
For example, if you were lifting barbell for the biceps
1sec up, 4 sec down.
2nd. Movement should not be performed 100% amplitude, but around 70% without realising tension from the target muscle group.
Avoid both ends of amplitude, top and bottom.
3. Weight should be around 40% of your 1 RM (repetition maximum)
4. Your muscular failure should be reached by pain and burning sensation in the targeted group
If you reached muscular failure by weight, you didn’t engage fast muscular fibres, but more likely medium ones. Next time chose lighter weight.
5. Don’t expect to feel a burning sensation from day one in the right muscles. You need to train your brain to a gage muscle you need, find the right weight and feel the amplitude.
I do this for about 8 months, still can not get right some muscles. But I am getting there.
Any questions, please ask?
Do I make a mistake? (Not grammar, I no idea how you can even understand what I am writing haha, but technical) please let me know. We here to support each other and help each other.
By the way, JD Gyms - Wigan, fantastic place to start your gym journey, so if you wish you can be my gym partner 🙂
3-4 times a week, mostly evenings or Saturday morning.
Jd gym do not pay me for the mentions, or I don’t have any other gains from them, just great gym so I happy to share the feeling 🙂

19/08/2020

Is it wrong to have the steak for breakfast? :D

15/08/2020

Did you ever try 10x10 German volume training? If not you have to try. The idea is to build volume gradually with specific muscle by performing 10 sets by 10 repetitions. Weight should be around half your normal working weight.
Rest between repetition is also important. Should not bemorethan 60-90 sec. I do 45-60sec.
Even first couple sets would be to easy the tiredness. Will buildup gradually and you should achieve musle failure on last two 3 sets.
Good fun a specially if you do legs.
Quick tip.if you do legs do them last, if you do them right you will not be in mood to carry on other muscle groups haha :) my today 10 time by 10 reps by 130kg. Small legs death achieved haha :)

13/08/2020

On other day another win! Less repetition more homage lifted! Was hardbut love it! Bench press and barbell curls 10x 10 repetitions, that make me sweat! 😉 have a great evening guys! JD Gyms - Wigan

11/08/2020

After 4 days binch eating back to normal 🙂 150kg standing calf rise 🙂 times 20

05/08/2020

How easy is to be on the diet? Is depend how much is your weight.
Like I said many times, to lose weight person need to eat less and exercise more. Simple? Yes, but why we have so many overweight people then?
People don't like the fact they need to count calories.
But first step is determinate how much food person will. Have to eat per day and second step what food.
For example male weight 100 kg and 30% fat mass to lose weight need to eat around 2700 cal is around 150 gr protein, 70gr fat , and 350 gr cabs.
Understandable, you can fit here even some ice cream or chocolate bar.
Another example female 60 kg, 30% fat mass will need only 1500 Cal 80 gr protein 50 gr fat 150 gr carbs.
So, second person will have to employ more willpower to reach the goal. But willpower is a very limited resource.

05/08/2020

JD Gyms - Wigan still open if some one want to have a bit of safe work out. My but still hurts after Monday session :)

WE ARE STILL OPEN ✅ We know there is some confusion surrounding the latest local Government restrictions in areas of Greater Manchester, Lancashire and West Yorkshire.

We want to reassure you that we remain open and have all the necessary measures in place for you to continue to use the gym safely. Hope to see you soon! 💚💪

01/08/2020

3.....2......1...... go!

28/07/2020

Yesterday I was in the gym for first “proper workout “
Meaning “proper “ is the workout when I taking notes of weights I lift, repetition and workout tips preplanned as should be.
Happy to announce, my strength actually grow during lockdown.
I done more tonnage and more weight in working single repetition almost in all tasks.
So, resistance bands workouts during the lockdown pays off.
Have you been in the gym yet? How do you perform?
Have you recorded your performance? Let me know in the comments below. It’s really Interesting to know.

27/07/2020

One week 𝟐.𝟒𝐤𝐠, it’s all of this 𝐅𝐚𝐭? No- it’s a lot off water.

𝐖𝐚𝐭𝐞𝐫? Yes. Because body feel calories deficits it’s start using the muscles energy savings “glycogen”
1 gram of glycogen can carry around 𝟒𝐠𝐫 𝐨𝐟 𝐖𝐚𝐭𝐞𝐫
That’s why first week or two person on the diet losing so much weight.
I 𝐄𝐬𝐭𝐢𝐦𝐚𝐭𝐞𝐝 around 900gr of fat lose per week. It’s not a set value. It’s just estimates.
Body on diet shooting loads of processes down and makes it more energy efficient.
Our 𝐁𝐫𝐚𝐢𝐧 do not design to make us happy, and usually brain is a bit selfish and don’t want to listen what we want.
It’s a lot of processes in our body we can not control.
Can you control the body temperature? Can you control acid level in blood? Can you control salt and water balance in your body?
It’s automatic services, they designed for survival.
Same with energy. Brain designed 𝐓𝐨 𝐤𝐞𝐞𝐩 𝐲𝐨𝐮 𝐟𝐚𝐭,
Because fat is best and easiest energy source, 𝐂𝐡𝐞𝐞𝐩 𝐭𝐨 𝐬𝐭𝐨𝐫𝐞, and easy accessible. Not like a muscles. They need 3-4 times more energy to keep them going.
Ok. Back to my diet.
I don’t have a kg goals, I have the visual goal, then I happy to see my self in the mirror.
I thinking around 74-75kg.
8 weeks? I think that’s possible. And what’s after that? I’ll tell you in my next post. Follow up to see my progress and you can join me.
PS, yesterday I done video how I made food for 15 days in 4 hours. ;) easy :D keep your eyes peeled for that too :)

25/07/2020

Have a guess where I'm :)

24/07/2020

Wear your mask in shop guys, it's the law!

20/07/2020

So, 1st day done, don't worry, I will not be updating you every day :) just time to time.
Why I write this post? To show you how I am thinking and planning my fat loss.
So, I cut my calories about 15 percent from my normal calorie intake. ( that's about 2200-2300 then my body weight stay the same)
My intake definite is around 400 calories.
Low carbs.
Now I done physical activities worth a 1000 calories.
My sum deficits today 1400 calories
1 gram off fat 9 calories
That's means I roughly burn 155 gram of fat.
Yes, it's not 100 percent accurate or scientifically, laboratory tested.
What I want to show- fat lose need a mathematical approach. It's easy and fast. I now wi be max 2 months on the weight loss and coming back on muscle grow diet 😎 have good night! :)

20/07/2020

Like most of us, I gain a couple of kg in fat during the lockdown. Mainly because the fridge was freely accessible :) I also gained a couple of kg muscles it's was my goal. Then you try to grow a bit of muscle mass you need surplus calories. With surplus calories, the fat mass grows as well. From today I on fat loss diet at least for couple weeks to Forrest the ratio. Anyone want to follow me and jump on the same wagon? Don't worry you don't need to starving :) on the fat loss diet I actually eat more, lose weight but choose different products. My daily food weight about 1.5 kg :) haha :)
It's all about calorie density in the food :)
Happy Monday :)

11/07/2020

It was a while since I last posted, so I thought I will post my post exercise selfie 🤳 :) good morning!

06/07/2020

20 Personal Development Tips To Help Build A Better You https://www.lifegoalidea.com/personal-development-tips/

Personal Development Tips. Have you set your own personal goals? If so, congratulations! Goal setting is an important part of growth...

12/06/2020

Good morning guys, let’s talk lockdown, how that made you feel? How many of you was more active? I mean not by walling to the fridge, but a bit more, like at least 5-10k in steps outside?
Me:
1. Walking outside a lot ( yesterday effort 11 kilometers (16k in steps))
2. Do not control my eating as much, but compensating that with physical activities. Like walks and exercise at least 3 times a week with resistance bands, trx etc.
How about you?
Let me know how yours routine changes?
It’s ok both ways, we all humans and react differently.

07/06/2020

NOT Very consistant posting here but you know I have an excuse, I been flettening my curve haha :D