Tom Bailey | Online Coach & Nutritionist(@tombaileypt) 인스타그램 상세 프로필 분석: 팔로워 86,091, 참여율 30.42%

⚠️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! 😎🤝

Absolutely love this @raeesah_lifts 🙌🏼 epic lift & a perfect demonstration of leading by example 👏🏼

Another day another LIFE CHANGING transformation 😮‍💨 Read 👇🏼 A year ago he took the leap with my first ever intake of the Rapid Cut Protocol His goal initially: “massive weight loss” Which he’s smashed (almost 20kg 🤯) But in pursuing that goal, it wasn’t JUST about the weight loss It was about the person he was becoming in the meantime Prioritising his health - so he could show up as the best & healthiest version for himself and his family He embraced a new identity altogether Leading him to giving up drinking and smoking as well 🤝 There was blips along the way, but learning when to push the brake vs accelerator is a skill of the coach I worked WITH him, weekly on calls, consistently helping him overcome obstacles to reach his goal (Probably why he said what he did on Slide 3) Not to mention he’s become an absolute WEAPON on the gym 😮‍💨💪🏼 Managing to build muscle & strength WHILST losing a tonne of fat 👏🏼 THIS is how transformations should be done, if you want the same - reach out now and let’s take your self-confidence and health to a place you never thought possible 📥

Why Fat Loss “Speeds Up” Near The End Of Your Diet 👇🏼 Read Firstly, when you start losing fat - a disproportionate amount comes from visceral fat (internal) relative to subcutaneous fat (under skin) This is one reason why you can have good weight loss with minimal visual impact initially 👀 Another reason is that the entire ‘pool’ of fat you’re taking from is bigger at the start So you simply don’t notice things tightening up, despite everything shrinking gradually ➡️⬅️ If you persist through the awkward middle bit of the diet - here’s where things change QUICKER 🔥 You notice visual changes every 1-2 weeks, whereas before it was every 1-2 months 📆😮‍💨 The process never changed and the amount lost was consistent… But like the video shows, pulling from a smaller pool has a bigger impact 🙌🏼 If you’re somebody that usually quits in the awkward middle phase and needs accountability to see it through - message me about 1:1 coaching 📥

Finishing Your Diet Feeling CONFIDENT, Not “Comfortable” 😒 💬 Reply “BF” for my free body fat % calculator! ⚠️ You quite commonly see me have a jab at slow & steady dieting 🥊 To be clear, my position is there is ABSOLUTELY a time and place for it… But you don’t have to sit in it for the entire time 🤷🏼‍♂️ Why not ride your peak motivation by pushing things as hard as you can at the beginning Get yourself 3-4 months of fat loss progress in just 6 weeks, then taper off (literally meaning you INCREASE your calories) Just seems logical to me 👀 and has been proven brutally effective 🔥 Having coached over 100 people through this process over the past 12 months the results & breakthroughs are mind blowing 🤯 So if you feel you’ve been failed by slow & steady dieting You may have given up on wanting to diet altogether I’d say give an aggressive diet a try 😎 If you’re interested and would like me to coach you through it personally, DM me about 1:1 coaching 💪🏼

🤯 The BEST Explanation Of Stubborn Body Fat 👇🏼Read As the video explains, it IS possible… But people seem to hit this wall and can’t seem to get the last bit off 😤 2 main reasons: 1️⃣ They’ve lost a lot but tired of dieting for months on end 2️⃣ They’ve not adjusted their plan as their body changed Your plan needs to adapt to changes in your body, to keep you progressing 📈 The principle stays the same throughout, but here’s where it gets tricky… You may have to dig even deeper to get that last bit off - by reducing calories further, increasing activity/cardio or BOTH 👀 However, my honest opinion is for 95% of people it may not even be worth taking things to that extreme 🤷🏼‍♂️ unless it’s something you REALLY want to do Most of the health benefits you get are from the initial 90% of weight lost, not the last 10% where you get Shreddie Mercury 🔪 If it’s affecting your mental health and you’d be happier/more confident WITHOUT that stubborn area, then commit and go for it 💯 But if PURSUING that last bit is affecting your mental health even more, then don’t worry and get back to maintenance (or Gaintenance as I prefer) 💪🏼 It’s more fun there anyway 😎

You Must EARN THE RIGHT To Add Weight To The Bar 🏋🏼‍♂️ Read 👇🏼 If we boil down the true essence of resistance training it’s this: We’re doing movements that the human body is capable of, then simply adding load to make that movement more challenging 📈 The first part of that equation, is THE MOVEMENT Good technique encompasses: The movement itself 🏋🏼‍♂️ This should be completed a particular way to appropriately target the muscles responsible for that movement Range of motion 🧘🏼‍♂️ If your body has access to the range without load, you should be able to maintain that WITH load Control 🎚️ You’re in charge of the weight and exactly where it moves through space, not the other way around Consistency 🔁 Reps should look very similar, no altering technique just to push out more reps I go through about 100 form-check videos a week from my online clients to ensure technique is dialled before we even consider progressing 📈 Shout out to coach @elijah_mundy_ (second clip) showing how proper coaching should be conducted 👏🏼

ProYo Bowl 💪🏼 With 21g Of FIBRE (fills me up for ~6 hours) 🤯 Recipe 👇🏼 Increasing fibre intake supports: 🫀 Lower cholesterol & better heart health 🍽️ Increases fullness & naturally reduces calorie intake 🧠 Supports GLP-1 & appetite regulation 🚽 Keeps you regular & supports digestive health 🦠 Feeds your gut microbiome 🥣 Recipe: 300g chobani light 200g mixed berries Dash of water 5g psyllium husk 10g chia seeds 10g flaxseed powder 10g pumpkin seeds 10g cacao powder (don’t confuse with cocoa) 1 scoop whey protein powder 📊 Nutrition: 62g Pro | 55g Carb (21g Fibre) | 15g Fat 541 calories This is one of my staple meals whether dieting or cruising at maintenance 💪🏼 It ticks SO many boxes, fills me up for hours & tastes great ☑️☑️☑️ ⚠️ IMPORTANT ⚠️ If you’re not used to eating much fibre, increase total daily intake gradually (~5g/week) E.g. week 1: 10g fibre | week 2: 15g fibre | week 3: 20g fibre etc… Guidelines differ by country but the 14g/1,000kcal rule is pretty solid to scale it based on your requirements 🙌🏼 If you exceed that amount - the benefits only continue to compound! 📈

Weightlifting Belts Are NOT A Magic Lower Back Protector 🙅🏼‍♂️ Read 👇🏼 They’re a tool that only works when used correctly - by coupling a deep diaphragmatic breath & bracing the core 💪🏼 A braced core doesn’t look pretty, because it’s not just ‘tensing abs’ 🙂‍↔️ If anything it makes your core bulge outwards ↔️ ‘Bracing the core’ is a vague term so I’ll try and give you a quick test to see how it feels: 1. Close your hand leaving a hole at the top between your thumb & index finger 2. Place your mouth over the hole and imagine your hand is a balloon you’re trying to blow up 3. Pay attention to your core stiffening each time you blow outwards That stiffening of the core muscles is what a brace feels like, only the sequence we usually follow is: Hold the breath on the eccentric ⬇️ breathing out through pursed lips on the concentric ⬆️ To be clear, this still works WITHOUT a belt. But bracing without is like inflating a balloon into open air, WITH a belt is like inflating it inside a rigid box 🎈 Higher pressure = better trunk stiffness Try these tips out and see if you feel the difference on your heavier compound lifts!

Same Workouts vs Varied Workouts 🏋🏼‍♂️ What’s better? 🤔 Read 👇🏼 A big problem I’m seeing from talking to clients is the FOMO that social media is giving people 😮‍💨 Because the algo rewards viral exercises, weird variations, or ‘new & fancy’ rather than exercises you’ve seen 1,000 times already You’re left thinking: “Should I be doing this in my program?” “That looks more effective than _____ so I’ll do that” “Omg this influencer said it gave them 200% more tricep growth” 😱 C’mon…really?! Please don’t fall for the hype You could build an insane amount of muscle & strength from literally just 10 exercises 👀 In the near future when my gym is finished, I’m going to be sharing a LOT more of my training. And I think it’ll leave many of you thinking “pretty sure I saw these videos the other day” 🤔 You’ll be right - because doing the same thing over & over, pushing for incremental improvements is what I’ve done for years 😂 Personally I don’t get ‘bored’ of doing the same stuff, because my desire for progression keeps me more motivated than variety 🤷🏼‍♂️ But I’ve also worked with many people that prefer variety - AND THAT’S OK, you can still get great results Whatever keeps you in there consistently ✊🏼 (I just wouldn’t recommend changing up your program more frequently than every 6-8 weeks) Want to learn how to navigate the gym like a pro, tighten up your technique, follow simple but very effective exercises & get the most out of your training? Message me about 1:1 coaching 💬

Can Meals/Days ‘Off Plan’ Stop You Losing Fat? 🤔 Read 👇🏼 Hopefully this video helps you zoom out and see the bigger picture 🌎 Which can help decatastrophise the situation that you think has “ruined your diet” 😮‍💨 Honestly I don’t even like that term, you can’t ‘ruin’ a diet - anyway I digress 🤷🏼‍♂️ The important caveat here is that the majority of what else you eat IS aligned with your goals ✅ Getting pulled into an impromptu client dinner, or social event, or kids birthday party isn’t the end of the world - it’s just life If you can’t navigate it well, take it on the chin, then get back on the horse tomorrow 🐎 Just because a journey has speed bumps, doesn’t mean it’s not still worth taking 🙌🏼 Keep at it ✊🏼