Tom Bailey | Online Coach & Nutritionist(@tombaileypt) 인스타그램 상세 프로필 분석: 팔로워 86,314, 참여율 30.14%

⚠️Warning: This could change your life 💬 Comment/DM me “Invite” to learn more!

What happens to MUSCLES when you lift weights? 💪🏼 Read 👇🏼

This is a post about the RECOVERY process, NOT what causes muscle growth 👀 In the video I mention that there are 2 SEPARATE processes… Muscle growth and the process of muscle repair after damage are SEPARATE processes, although they both require an increase in muscle protein synthesis rates 📈 To signal muscle GROWTH, we need high amounts of mechanical tension, this triggers the addition of new myofibrils within muscle fibres 💪🏼

However, when we lift weights, based on many factors such a rep ranges, total volume, stretch position exercises, eccentrics etc… this can cause DAMAGE 💢 Damage is NOT the driver of muscle growth, and is simply a byproduct of lifting - which ideally, we want to minimise 📉 P.S. the damage is not muscles ‘tearing’ - it is better described as structural disruptions or stress to muscle fibres and associated cellular structures (a muscle tear would be an injury) 😢 Muscle protein synthesis is the SAME pathway for both muscle growth (from the mechanical tension stimulus) and muscle recovery (to repair any muscle damage) 🛜 BUT - they’re separate processes, and purposefully seeking out ‘damaging’ exercises or training methods may hinder your muscle hypertrophic response! 💪🏼 Workouts themselves aren’t ‘building muscle’ they are creating the DEMAND for growth 📈

The demand MUST be met with adequate SUPPLY of protein & recovery time to elicit a successful growth response ⚖️ I didn’t think I needed to specify this, but the video is for dramatic illustration purposes ONLY - your muscles don’t actually turn into shredded beef LMAO😂 Hope this clears things up! 😎🤝

How to keep yourself motivated 👆🏼 Focus on the outcome, this way the process gets easier

Success leaves clues! 6 pounds down in her first week! 🔥📉 Read 👇🏼 We started working together last week and I had one clear instruction: Track your nutrition as diligently as possible, don’t aim to be perfect just yet… I just want a snapshot of your diet 🤳🏽 When somebody comes to me with a fat loss goal, my usual approach is to just get them to track for a week 📲 After that I’ll go through and come up with tweaks with them to get their diet working towards their goal rather than against it 🔥 Whilst I don’t expect them to hit targets, the usually get close simply because it increases their AWARENESS 👁️ That’s what happened here… she said to me on call today “I don’t think I was being honest with myself with what I was eating” She halved portions of things like coffee creamer - and those things can add up 📈 But she also did a LOT of great things that helped, all covered in the video 👆🏼 IG tells me it “won’t be eligible for recommendation” because it’s too long 😂 Anyway I hope you find this video insightful 🤝 If you ever want help losing fat and getting stronger, feel free to message me and ask about 1:1 coaching 💬

Can Muscle Gain Outweigh Fat Loss? 🤔 Read 👇🏼 Sorry - but no 🙂‍↔️ (unless you’re on the special sauce 💉) If a PT or coach has told you this before… it’s just to make you feel better about a weight plateau temporarily 🤷🏼‍♂️ But they’re just kicking the problem down the road until the next month when your weigh hasn’t budged again 😤 There’s only so many months that can happen before you realise you’re literally looking exactly the same month after month 🥲 You CAN build muscle whilst losing fat in a deficit, but the ratio is like 1:10 👀 To be clear; a dieting phase should = weight decrease over time 📉 Yes it can plateau temporarily, yes it can fluctuate - but at some point something has to give (usually the scale, or your patience 😉) If you’re not getting the results you think you should be or just fed up looking the same month after month, drop me a message and let’s chat about how I can help 🤝

Project Home Gym Episode 10 🙌🏼 BIG WEEK‼️ ✅ Barbell & plates delivered ✅ Flooring delivered ✅ Lighting delivered Had to unbox the goods before I got into installing the other bits 😝 Next up lighting! 💡

Calorie tracking should be a phase, not a lifestyle 😬 Read 👇🏼 Nowadays I ONLY track calories when I want to drop some body fat Why? Because it gives me a clear insight into the numbers and guarantees much quicker results ✅ The rest of the time I’m just cruising through life at maintenance and don’t even think about tracking 🤷🏼‍♂️ But it wasn’t always like that… MULTIPLE times I dropped fat and regained it 🔃 Because every time I returned to maintenance, it was just ‘life as normal’ Which was causing me to regain every single time 😮‍💨 It wasn’t until I actually did a period of tracking my ‘life as normal’ diet that it finally clicked Carving out a standard diet that included foods that I enjoyed, was balanced & healthy AND helped me maintain my body composition 🔺 Tracking is what allowed me to then graduate to life untracked 🎓 Maintaining results is complex and there’s a few moving parts ⚙️ but this is one of the first steps to making results stick for good 👊🏼

GAINTENANCE: The phase that comes AFTER dieting 💪🏼 Read 👇🏼 The way I see it, there’s two parts to the transformation process: The dieting phase (the sh*t part) Gaintenance phase (the fun part) There’s 2 things during this process that usually stops people getting the transformation they want: 1. Not committing to the diet properly, meaning it drags on forever Your diet should be a phase, not a lifestyle 🙅🏼‍♂️ 2. Not having an exit strategy post-diet Basically just going back to what they were doing before, no maintenance of behaviours which lands them back at square one within 6-12 months 🫠 But I believe resistance training should be a constant in both scenarios 🏋🏼‍♂️ Not only does it help you achieve better fat loss results during the diet, but it also lays the foundation for the fun part of transforming 💪🏼📈 Resistance training should always be there, it’s just the calorie dial that gets turned up/down which controls fat loss/maintenance behind the scenes ⏲️ If you’re not lifting weights and want something simple to follow, reply/message me “Kickstart” and I’ll send you a simple program 👊🏼

I owe you an apology… Read 👇🏼 For too long I haven’t posted training related content, mainly because I didn’t want to be filming in a public gym 🤷🏼‍♂️ It’s my own problem, which I contemplated getting over - but then thought “Why don’t I just make my own gym?” 🤔 I don’t spunk my cash on expensive ostentatious stuff and this is what I enjoy, so I figured I’d just go all out with my own set up 😮‍💨 So whilst the last few years I’ve gone hard on fat loss content, nutrition focused strategies etc… Resistance training really is a fundamental part of my life and a huge part of the coaching I do with clients 🏋🏼‍♂️ The importance of it cannot be understated, and my goal moving forwards is to GET MORE PEOPLE LIFTING 🎯 To help people: Understand what really moves the needle Things to focus on & where to place efforts How to do things safely & effectively (all whilst keeping it simple in my usual fashion 👊🏼) So, consider this the start of gym/training content returning 💪🏼 My gym isn’t finished yet and I’m waiting on the big equipment pieces, but I’ll start getting some content out 😎 This was a popular talking point with multiple 1:1 clients this week, so here’s the cliff notes 📝

Project Home Gym Episode 9 - PAINTING! 🥳 I’ve been so excited to get to this point, it makes the vision I had feel a lot more like reality! All black isn’t as dark as anticipated! 🥷 Stoked with the outcome 🤌🏼

This weekend we celebrated my beautiful wife’s first Mother’s Day 🤩 Words can do no justice to the amount of love, selflessness, fun and perseverance I’ve witnessed her give to our girl this year I’m grateful every single day for my girls. Looking forward to another year of laughs and matching outfits 😝♥️

Ordering flooring, barbell & plates for the home gym! 🙌🏼 Here’s what I got 👆🏼