lewis.nevard

A different approach to zero calorie drinks and losing weight that you might actually want to hear. Are they harmful consumed in sensible quantities? No. Would be it better if you only drunk hydrogenated, reverse osmosis, spring water straight from the foundation of youth? Probably. If they help you stay on track with your diet I really wouldn’t worry too much. Just get the weight off first. Then maybe worry about reducing your intake if it really concerns you. Unless you are drinking more than 12 a day….

Unpopular opinion on why weighing yourself everyday is a great idea for fat loss. Your weight will fluctuate daily and as long as your weight is trending downwards every week you are sound. So if that is the case surely just weighing yourself once or even twice a week is sufficient to just check that this is happening. Well if the number on the scale is going down all is well, but if it isn’t and you think a calorie deficit doesn’t work for you. Then give this video a watch as I’ll explain to you why having extra accountability is good particularly around the fu*k it zone.

And if you are new here and found it useful, make sure to hit the follow.

I think gym anxiety has got to be the biggest reason why people don’t actually start on their fitness was journey. As always no woo woo BS on this page just actionable tips and advice you can use to get you in there for the first time and making progress. It’s a new environment, you have no idea what that machine does The weights room looks big and scary with all the men in there. And the broccoli head PT looks too miserable to ask for help. Am I supposed to do cardio? Weights? Both? How many sets/reps/rest times? Firstly let’s just tallow everything right down. For your first session why don’t you just go in and walk on the treadmill? This is exposure therapy. Getting used to a new environment and the surroundings and figuring what the fu*k is going on. I’m pretty sure everyone will be able to press start on a treadmill and walk :) Pick a quiet time to go as well. Then maybe you can start going in at a busier time and maybe even start a small lifting plan from there. All about baby steps, start small and build yourself up.

Progress is made in the gym increasing your weight and reps each session week in week out. But where you actually build the muscle is in rest and recovery. If you train every single day because you enjoy it you could be sacrificing a lot of gains and progress. Structuring in 1 or 2 rest days a week is going to be a great idea to give your body a chance to repair and grow so that you can push harder in the next few sessions. If you MUST train or go to the gym every day switching up your type of training is a smart move. Doing moderate to low intensity cardio on rest days can be a good idea. This will be working different systems in your body and will actually aid in the recovery process. 20-30 min cardio sessions at 120-130BPM would be ideal. Even just going for a nice big walk in the evenings. Or ideally on your 1 or 2 rest days just get all them jobs you’ve been putting off done. Adulting smashed. Recovery and training smashed.

LONG LIVE THE ICE CREAM DIET! Start weight: 271.5lbs Finish weight: 252lbs This was an experiment I done over the last month. Could I eat ice cream every single day and still lose weight? In short the answer is yes…. But saving 1200 cals for ice cream most nights is pretty restrictive not gonna lie lol There is a lot of different opinions online about how to lose weight and there is always someone new trying to push their specific method of fat loss onto people who are trying to get a better understanding of the topic. Claiming that their method is the ONLY way to lose weight. When in reality it’s just calories in calories out. Technically as long as you controlled your calories you could eat a tub of ice cream every night and still get a six pack, I wouldn’t recommend for long term health benefits though. I was going to div into detail about all of this on the video. But really I just wanted to do a shout out to everyone who follows the page. Engagement has never been better, so many following along and interested in the diet and myself. It’s been quite eye opening if I’m honest and feels really nice to build a connection with everyone and have a laugh. Because that’s all I want the page to be. Providing easy to use and understand information whilst also having a laugh while we do it. Appreciate all the support you legends. Maybe we will run it back in time for summer?

Ladies if you want a big bunda but your gym does have a fancy hip thrust machine then give this setup a go. The bar you’ll need is called a hex bar, a bosu ball that obviously fits inside of the bar. Then a bar or dumbbell for your weight 😊

“Can’t get progress on my stomach/belly how do I make progress here?” This question is referring to is how do I lose body fat around my stomach and lose the gut. What this basically means is how do I pot reduce body fat in a certain area AKA my stomach. Unfortunately you can’t lose body fat specifically off your belly or an area of your body. Everyones body have different fat storage patterns where you will hold more body fat in certain areas. This is genetic but also usually gender specific. Men usually hold more fat around the stomach and love handles area. Women usually hold more around the hips and legs. Unfortunately you can only lose body fat overall through a calorie deficit and it will come off the areas that you want it to eventually! Sorry that isn’t the sexy answer that you wanted but it is the truth. If anyone is trying to sell you a specific 10 minute belly blast HIIT workout program results guaranteed please be very wary of this person!

Sticking to your diet but the scales won’t budge? Those treats throughout the week add up fast. A handful of sweets here, a few squares of chocolate there, and suddenly you’ve consumed an extra 3,500 calories - your entire weekly deficit gone. This doesn’t mean cutting out all enjoyable foods. Life’s too short for a miserable salad-leaf-only existence. The key is awareness and clever planning. Factor in those little indulgences, and you’ll feel more in control, satisfied, and still see consistent progress. I’m here to share practical tips to make your fitness journey 791 times easier (proven by wikipedia) So hit the follow and stick around. All that was going through my head was that Craig David song filming this. I wish it was available for audio.

Incorporating carbohydrates strategically can indeed benefit sleep quality during a diet phase. I find that a carb-heavy meal close to bedtime promotes better rest, but this is very individual dependant. This practice can lead to improved recovery and overall well-being during periods of calorie restriction. But trial this and find what works for you. It’s common to see a temporary increase in scale weight the morning after consuming a carb-rich evening meal. This weight bump is primarily due to increased water retention associated with glycogen storage. Each gram of stored carbohydrate holds onto approximately three grams of water, causing a noticeable but fleeting increase in body weight. For those who experience this phenomenon, there’s no need for concern. This short-term weight fluctuation does not represent fat gain. It’s simply a normal physiological response to carbohydrate intake. The body will naturally regulate this water balance over time, especially if you maintain consistency in your overall diet and exercise routine. Understanding this relationship between carbohydrates, water weight, and sleep can help alleviate anxiety about minor weight fluctuations. It allows for a more flexible approach to nutrition, potentially improving diet adherence and long-term success. Remember, sustainable fat loss is about trends over time, not day-to-day scale variations.

Forget the outcome. Focus on the process. When you obsess over results, you’re likely to sabotage your own progress. Fixating on that ideal body or target weight often leads to frustration, shortcuts, and ultimately failure. Instead, immerse yourself in the day-to-day journey. Show up for your workouts. Prepare nutritious meals. Get enough sleep. These small, consistent actions are the real game-changers. Yes sometimes this will be harder, you may be injured, slightly older, going through the menopause, thyroid is fucked, juggling a lot of responsibilities. I genuinely get it, but it still doesn’t change what you need to do even if it’s slightly harder. By zeroing in on the process, you’re not just working towards your goals—you’re building sustainable habits. When you nail the process, the outcomes take care of themselves. Remember, it’s not about perfect results. It’s not even about perfect effort. Just consistency. Stay process driven, not outcome attached.

Pre-workout nutrition can make or break your gym session. I’ve found that a simple combo of Greek yogurt and bagels 60 minutes before training gives me the right balance of protein and easily digestible carbs. Obviously you can tweak the size of the meal depending on your calorie intake, I can diet well on 3,000-4,000 cals so my meals will usually be bigger than most. It’s light enough not to divert blood from my muscles during the workout, but substantial enough to fuel a solid session. If you’re meal prepping, stick to plain yogurt - adding frozen fruit can lead to an interesting texture change over time. Give it a try and see how it impacts your workout energy and performance.

Eat ya damn veggies!

If you’re someone who struggles to stick to your diet at the weekends but you can nail it during the week then I gotchu. Your calorie deficit doesn’t need to be the same size every single day. Most people are in a good routine during the week with work etc and can stick to their diet, steps, training etc quite well. But when it comes to the weekend the wheels fall off because you want to have some freedom. So rather than just trying to rely on motivation and discipline every single week why don’t you try out calorie banking? The idea being saving up some extra calories during the week when there isn’t much going on. 

Then you can actually go out and have a meal or a couple drinks at the weekend with your friends and family without feeling guilty. Making this whole process feel completely manageable and easy to stick to long term. End of the day we all want to diet and look mega, but we also need to enjoy ourselves and have a bit of fun too.

There is no point building a taller house on shite foundations. If you keep adding more reps and sets into your workouts but you feel more fatigued, keep getting injured, frustrated and still look the same. Then really analyse your form when you lifting. I know everyone bangs on about this all of the time, but that is because it is important. Best thing to do is really drop the weight, slow your reps down and use your full range of motion. PRO TIP if you film your sets and watch back you will soon see where you are going wrong. 

You will also spend a lot less time in the gym if you perform everything correctly, making sessions more manageable long term and actually enjoyable.

My 12 week summer challenge is launching 5th April (next week). If you want to get in good nick for summer and have a laugh doing it then hit the link in my bio and register on my email list and ill fire all the details across :)