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Jesus, refreshing style to listen too! Great stuff, thank you

But can i still bulk while being in a calorie deficit?

If your fat your not necessarily a food “addict”

2:55 that gym outfit is surely a warcrime

Is it possible to gain weight when you're strength training? Or Is the scale misleading? I'm decently fit but I started weight training recently and noticed a bit of a weight increase. I hope it was due to the weight lifting intead of a few late night snacks.😅

This popped up on my recommendation after I made up my mind to lose fat and build some muscles 😊 very informative, thank you for the video.

excuse me fella can you not steal my name please 🤣

Hiya! Hope this no BS guide to losing belly fat is useful - if you are struggling with anything comment below and I'll help out! If you enjoyed my monotone rambles be a hero - drop it a like and hit subscribe if you a new ⬇⬇

You progressivelly transitioning your body into a workout. When you finish workout you do the opposite in order to put your body in fastest recovery process. The smoothest the steps the less chances you have to injure yourself

Lovely, thank you for that. Very helpful.

⬇️ a Personal Trainer on holiday in Bosnia & H (part 1) ____ Come with me on holiday in Bosnia & Herzegovina (try to pronounce that after a few Rakis 😂).. I flew Saturday morning London to Sarajevo and then took the train to Mostar which is the most stunning train journey and only cost me £6, you can't even get a pint in London for that ffs Mostar is a must see but it was 38 degrees, so in true British tradition, I moaned about British weather before hand and then said 'it was too hot when I arrived Day 1 was a walking tour of the city with a local who was super knowledgeable and I learnt a lot about the country I explored the beautiful old town, taking in the Stari Most (old bridge) built in 1566 and reconstructed in 2000-2004 after it was destroyed in the war To make sure I didn't lose all my gains I used this as an excuse to demolish as many Ćevapčićis (aka Bosnian kebabs) and protein drinks as possible Follow me for part 2 and daily fitness tips! 🇧🇦🔥

Boom! Let’s go mate 💪🏼

Hiya! Hope you are having a great day reading this - you'll all be glad for it only being 3 mins of my chat this video 😂 Any questions just drop a comment below and I'll help you out! If you'd love to be a legend then drop the video a like and subscribe if you're new ⬇

🥱

⬇️ This is where people mess up fat loss.. ____ Doing cardio over weights to 'burn belly fat' and get a lean physique is the biggest misunderstanding since I put 5ft 11 on my Hinge profile back in my 20s 😂 Decaf dan here checking in.. if you take anything from this post it is.. don't be that sweaty cardio cretin asking to jump in for a set on the weights machines, no I don't need a spot either OK mate 🤣 so if you want to get a leaner physique & lose fat If you prioritise doing so much cardio to get your calorie burn up such that you are so tired in the gym that the weights go down on your cut ⬇️ You will be losing muscle and end up looking skinny, not how you imagined ❌️ so although you need a calorie deficit to lose fat.. Which means consuming fewer calories than you are burning It is far easier to reduce calories than try and outrun your diet with cardio The priority should be weight training 3 x per week with a high protein diet, lowering your carbs gradually to create a sustainable calorie deficit of about 500 cals per day and if you are doing weights and cardio on the same day.. Do you weights first - maintain the weights lifted ✅️ and then cardio afterwards, or just do it on a different day If you want a free guide to losing your first 5kgs, comment 'CARDIO CRETIN' below and I'll send it to you - follow me for daily fitness tips ➡️ Like & share if you found this useful and follow @pt.shine for daily tips! 🔥

This guy knows his stuff 💪🏼

Hiya! Checking in, if you're not bored to death of me saying the words "progressive overload" on the channel yet 😂, subscribe if you are enjoying the content and drop it a like if it's useful! Cheers - have a good day. Any questions drop them below ⬇

If you're a man who's 130 pounds you can do 1700 calories

Love your videos Dan! I've some Ideas and suggestions to share with you, what's the best way to contact you directly? I'd love to have a conversation with you.

⬇️ How to grow your Back (No BS) ___ If you want to grow a big dorito back so wide that you can't fit through doors.. it's decaf dan here aka side show bob here let's go so you're probably overthinking your back training, because I used to do this too Yes the back is a complex group of muscles and so it makes sense to hit it from different angles However, you can't 'isolate' the rear delts, the rhomboids.. the traps.. you name it In your big movements like rows, pulldowns, pull ups, you will be hitting multiple back muscles So the fastest way to grow your back is to add reps and weight to your big movements over time (which is called progressive overload) ✅️ What most people do instead is add too many back exercises in and do too many sets, such that: your weights start stalling ❌️ As soon as I started to focus on: ✅️ Pushing myself close to failure on each working set (1-2 reps left in the tank max) ✅️ Keeping my 3 exercises consistent - 1 pulldown, 2 rows (1 narrow, 1 wider) ✅️ Applying progressive overload every week - adding reps per set and then adding small increments up in weight (1-2kgs) .. I built a bigger back with 3 exercises than when I used to spam 6-8 exercises a session and made no gains ❌️ I've used this simple approach with my clients too and they are seeing insane results 💪 ⬇️ If you are unsure how to structure your training then comment 'BACK' below and I'll send you a free training plan ➡️ Subscribe for daily fitness tips and like for dodgy chat

Great tip decaf Dan. As always mate

⬇️ FREE 3 day workout plan here! ___ Lacking structure to your gym training and want to build muscle fast? If you want the full workout plan for free, comment 'PLAN' below and I'll send it to you ⬇️ ✅️ NOTES: - Sets - 2-3 per exercise - Reps 6-10 per set - RIR (Reps In Reserve) - How many reps to leave in the tank - RIR 1-2 on first set Can go to failure on last sets on the exercises which are safe to do so (i.e. not back squats, but yes to leg extensions, curls etc) ✅️ Day 1 - Legs & Core: - Hack Squat or Leg Press - Bulgarian Split Squat - Hamstring Curl (Prone or Seated) - Leg Extension - Glute Machine or BB Hip Thrust - Standing Calf Raises - Weighted Ab Crunch (Machine or Cable) ✅️ Day 2 - Push - Chest, Shoulders, Triceps - Incline DB Press - Shoulder Press - Chest Press Machine or Flat DB Press - DB Lateral Raise - Chest Fly Machine / Cable Flye - Tricep Pushdown ✅️ Day 3- Pull - Back & Biceps - Lat Pulldown - Chest Supported DB Row - Single-Arm Low Cable Row - BB Romanian Deadlift - Rope Hammer Curl - Standing DB Bicep Curl 👉 Like & share with a mate & subscribe for daily fitness tips 🔥

⬇️ Huge bulking tip here ____ When I started lifting and wanted to gain muscle I read about needing a calorie surplus to build muscle faster, with the extra carbs to push the weights up quicker But I always struggled to get enough calories in, and was forcing food down So if you want to gain muscle & bulk up, but struggle to get enough food in.. make sure you save this down & follow @pt.shine for daily fitness tips ⬇️ ✅️ Reduce your volume of food and use healthy fats as snacks when you are bulking up eating chicken potatoes and veg all day is a terrible idea ❌️ Because they are some of the most filling foods you can eat, so you may struggle to hit your calorie target Fats are 9 calories per gram, carbs & protein are 4 calories per gram So if you need a few extra calories, try adding in things like ✅️ Natural peanut butter (on toast, add to protein shakes or oats) ✅️ Avocado, eggs ✅️ Oily fish ✅️ Nuts and dried fruits like dates (can easily eat at work as snacks) These are calorie dense healthy foods, which are not super high volume Which makes it easier to hit over 3000 calories a day ➡️ Like & subscribe for daily fitness tips 🔥

Hiya! Hope all is good your side, Decaf Dan checking in.. If you are enjoying me chatting rubbish (with some fitness tips thrown in) then hit subscribe if you're new and want to be a legend 💪 Any questions just drop a comment below and I'll help out!

A for sure!

Hahaha hate it when this happens

A any day

⬇️ Comment A, B or C below? 😂

Back

⬇️ Get a bigger back here (No BS) ___ I was so tired recording this I don't think I could calculate 90% of anything to be fair I'm not hating on this guy, he's 17 and in great shape.. far better I looked at 17, my hair looked like side show bob (still does) I just don't rate these videos I see going round If you weren't already aware, people are pulling these percentages out of their arse 😂😂 and small tweaks to exercises will not do much for your gains ❌️ Here's what to do instead for a big back ⬇️ ✅️ Add more reps and weight (progressive overload) on 2 or 3 big back exercises e.g. pulldowns and rows throw in shrugs and a rear delt exercise if you want too 💪 But either way keep it simple- lifting heavier over time will get you a bigger back That's literally it, don't overthink it Oh and eat your protein of course Like & subscribe for daily no BS fitness tips

Up those weights! 💪🏼

I use these for lifting and running I think they great

This is a joke you just explained the progressive overload😂

bro i liked your video , but I do not know why you are not growing in youtube ,I think good education channels are getting dead on youtube

First to comment ! Hope you gain more subs !

Good stuff Dan!

⬇️ Week in the life of a PT in London ___ Decaf Dan checking in for a busy social week! The weekend started with Max & Sophia's wedding in Cambridge so nice seeing old friends from school & uni, beautiful setting for it There was also a rare sighting of me not in gym kit 2 shandies later and I was dancing to Pitbull, having a great time Then it was back to London to smash my workouts & week with clients, which went alright considering I was knackered Thursday was 5 a side footy with the boys, wouldn't recommend Leg day afterwards.. If you're enjoying the monotone monologues hit that subscribe button for more The week ended with a day trip to Kent for one of my best mate Reece's 30th.. I've heard rumours if you demolish chilli heatwave doritos and cake you get a dorito shaped back

Hello! If you're new to the channel, welcome! I'm a former finance nerd ("finance bro") turned PT who tries to simplify building muscle and losing fat. I can help you get in shape with less time in the gym and without sacrificing your social life.. Nice to see you - any questions drop a comment below and I'll help out ⬇💪

I lost 12kgs in 16 weeks for my first photoshoot.. ___ In September 2022, I was barely 6 months into PTing on the gym floor It was one of the toughest 6 months I've had I was juggling teaching spin classes, building a PT & Online business from scratch, posting daily on social media, a new relationship & still trying to make time for my friends & family On 2100 calories a day and tons of cardio I went from 82kgs to 70kgs in only 16 weeks and got very lean for the first time (at 5ft 10) I even managed to squeeze a week in Portugal with an all inclusive breakfast in the middle of that (dangerous that, not sure i'd recommend 😂) But here's why it was one of the best things I ever did ⬇️ I proved to myself I could get really lean (Note you can't maintain it long term, but I brought my best look for the day) It taught me if you really set your mind to something and go all in, you'll get the result About progress not being linear, some weeks my weight dropped, some it stalled Sticking with it, eventually it paid off The same applies with business & career, or your fitness goals.. Sometimes you need to stay patient and keep doing the right things, ready for the big pay off when you get what you deserve! So if you aren't quite where you want to be right now, check if you're on the right path and give it time If you're new here I am a former finance nerd/ bro 😂 turned PT who posts daily fitness tips to help you build a physique, with less time in the gym & without sacrificing your social life So subscribe & like this if you found it useful 👊

👇 the lies about getting toned.. ___ Despite the BS that influencers will tell you.. You can't just tone the muscle by doing higher reps on lower weights or bodyweight exercises ❌️ Studies have shown that when a set is taken to failure (you can't do any more reps), a set of 5 reps vs a set of 30 reps will build very similar levels of muscle mass So the only way to get toned is to improve your body composition by.. ✅️ building some muscle through weight training - actually lift heavy weights ✅️ Losing the fat around the muscle to make it more defined To have a time efficient workout you can recover from, choose a rep range between 6-15 reps per set and instead focus on this ⬇️ 1️⃣ Train hard & progressive overload: Push yourself in the gym, close enough to failure on each working set to stimulate muscle growth (1-2 reps left in the tank), increase the weights used over time. 2️⃣ Protein intake Aim for 1g per lb of your bodyweight (2.2g per kg) each day Protein is important to build muscle and create shape 3️⃣ Calorie Deficit To lose fat you have to be in a deficit, burning more calories than you consume, increase activity levels (steps/cardio) ⬇️ 4️⃣ Step count - start at about 7-8k daily If you are not currently active outside the gym, start increasing your step count 5️⃣ Sleep, hydration, fruit & veg Sleeping well makes sticking to your diet easier, drinking lots of water keeps you full & helps with good performance in your workouts, and sorry to sound like your mum but fruit and veg is needed to function properly as a human being 😂 (and keeps you full) ➡️ Like these tips down to get toned and subscribe for daily fitness tips 🔥💪

Boom! 💪🏼

Yes Dan! I always do a cardio finisher after a weights session

⬇️ 3 easy high protein breakfasts here ____ Just keep it simple! If you are in a rush in the morning and don't have time to cook.. Remember protein is super important for creating big changes in shape. You will build muscle faster and be less likely to binge or snack as you'll be full from your meals so getting a high protein breakfast in like this which takes no time to prep, is realistic to stick to and keeping consistent with a high protein diet (2.2g per kg of bodyweight per day) long term is one of the biggest gamechangers for building a physique Make sure you like this and subscribe for daily fitness tips ⬇️ 🔥 1️⃣ Protein oats & fruit - 50g oats, 200ml semi skimmed milk, 1 scoop protein powder (25g), 2 portions fruit Could do overnight oats if you are eating them cold - leave in container in fridge to soak 2️⃣ Protein shakes and fruit - 2 scoops whey protein, choice of 2 portions of fruit (e.g. banana and apples which you can have on the go) 3️⃣ Greek yogurt berry bowl - 200g 0% fat greek yogurt, 1 scoop protein powder (25g), 100g berries

There he is! Top tips as always mate

Here's why ⬇️ ___ One high calorie day doesn't undo weeks or months of consistency Getting into this all or nothing mindset where you have a huge calorie day and then punish yourself eating 1500 calories the next.. it's doing you no good, your energy levels will be all over the shop and you'll just end up frustrated Instead of worrying about your calories on one day in isolation, do this ⬇️ ✅️ Look at your calories and weigh-ins on weekly averages, if your bodyweight is coming down over a number of weeks your calories are in a deficit (needed to lose fat) ✅️ Plan your week out - if you have social events on, go slightly higher than your calorie target on those days (and go lower on the days you have less on) ✅️ If you mess up on one day, just get back on it the next day - keep up the gym routine, back to your normal calorie targets ➡️ Not sure where to start with your diet to lose fat? Comment 'DIET' below and I'll send you a free guide to losing your first 5kgs 👉 Like this to speed up your muscle growth & subscribe for daily fitness tips 🔥 _

Hello! Hope this video finds you well - I spent 6 years working in busy desk jobs in finance before becoming a PT, so I understand the challenges you are facing with getting your workouts in! I'm here to help.. any questions drop a comment below and message me on IG (link in description) if you want the free training plan 💪💪

⬇️ It's never too late to reinvent yourself ____ At 22 I graduated uni with a maths degree & moved to london after going travelling Between 22-28, I worked in finance at investment banks, did my accountancy qualifications I went out partying all the time (couldn't even stay in on a Monday 😂), I wasn't happy with the person I had become After lockdown lifted I finally quit the job I hated and started working in a gym After 6 years of no results in the gym, I finally started taking my health and fitness seriously and did my first photoshoot at 30 It's only now at 31 that I'm the most confident I've been and I feel I'm actually on the right path It's not too late - you can reinvent yourself and get in shape at any age, just get started! If you're new here- nice to meet you, subscribe if you want weekly fitness tips 💪

👇 Truth about losing stubborn fat here ___ 90k saves on this weird arm swing workout? 😂 Please let me explain why this is useless.. Do you want to lose the love handles and fat around your arms? Despite the nonsense that you may see on social media, remember the following: Ab workouts won't target belly fat ❌️ There's no magic food you can consume which will burn fat (I'm looking at you VShred..) ❌️ Fat burners are pretty much useless too ❌️ And you can't choose where you lose fat from ❌️ ⬇️ So what does help you lose fat? Creating a calorie deficit with your diet and PATIENCE A calorie deficit means your calorie burn > calories consumed Instead of doing these silly workouts, to create a calorie deficit and see big changes in shape: ✅️ Do weights 3 x gym per week ✅️ Lots of protein at each meal, lower your carb portions, eat your fruit & veg, drink water, sleep 7-9 hours per night ✅️ Increase your step count & cardio remember, it something on social media seems too good to be true - it probably is 👉 Like this f you find it useful and subscribe for more simple fat loss & muscle building tips 🔥

3 signs you are building muscle ___ Want to build muscle without gaining too much fat? Going into a small calorie surplus (about 10% above your maintenance calories) is ideal to fuel your gym training for faster muscle growth on a lean bulk ⬇️ Here are 3 things you can do to check, make sure you save these down! 1️⃣ Scale weight gain should be SLOW! As a natural you can't rush building muscle faster by going into a huge calorie surplus ❌️ A good target to aim for is about 1-2% of your bodyweight gained per month e.g. if you are 70kgs, gaining 0.7-1.4kg per month is much better than 3kgs per month ___ 2️⃣ Progressive Overload This is the most important! If you are adding more food, it needs to be put to good use! The weights need to be going up over time, otherwise your body has no reason to adapt and build bigger muscles and you'll just gain fat Track your workouts & try to add more reps or weight over time ___ 3️⃣ Visual changes & how you fit your clothes On a lean bulk, you can't expect to look your best on the beach 😂 But you will probably fill your clothes out better - shirts feeling snugger or better fitting Take progress pics and over a number of months you should still be holding onto some condition i.e. you should still be able to see your upper abs & some definition If you can't at all, cut back calories to lower your bodyfat levels before going back into a small surplus 👉 Like this if you find it useful & follow @pt.shine for more simple fat loss & muscle building tips 🔥 #leanbulk #leanbulking #gainmuscle

Caffeine & preworkouts x Sleep ___ Last time I had a pre workout at 5pm, I was pinging in my bed at 1am thinking I was in Ibiza 😂 Caffeine can stay in your system for up to 10 hours.. so if you are struggling to get to sleep at night or are waking up feeling groggy and don't understand why Caffeine in the afternoon may negatively your sleep quality too Work back 10 hours.. if you go to bed at 10pm - try cutting off caffeine at 12pm only have it in the morning and watch how your sleep quality improves Thank me later Hit like and subscribe for fat loss & muscle building tips 💪