bengreavesfitness bengreavesfitness

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Ben Greaves  πŸ‹οΈβ€β™‚οΈ Certified Personal trainer at @energiehoddesdon πŸ’» Online personal trainer πŸ“© Contact me to inquire about personal training

Seriously guys and girls, some people have spent all their lives trying to get as big as possible. You're not going to accidentally get big if you don't want to.
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Although it would be nice to accidentally be able to cook as good as the pro chefs.
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#bengreavesfitness #bgfdailytips #hoddesdon #lovehoddesdon #gordanramsay #accidentalprochef #bulkyfromweights #calories #cfd #photoshopalsoworks #gym #onlinept #onlinecoach #dailyworkouttips #stopwithyourexcuses #weights

Muscle protein synthesis is the process our body uses to strengthen, repair and grow muscle fibers. This process can last between 1 and 3 days depending on your experience.
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If you're training your muscles once a week and muscle protein synthesis is lasting the full 3 days, you've still got another 4 days that you could have trained that muscle again.
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Train smarter, not harder.
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#bengreavesfitness #bgfdailytips #hoddesdon #lovehoddesdon #energiehoddesdon #herts #personaltrainer #onlinecoach #brosplitisshit #trainsmarternotharder #PPL #pushpulllegs #muscleproteinsynthesis #gains #gym #workout #workouttips

People always tell me they can't even run up the stairs without getting out of breath. But that doesn't mean you can't run! Running releases endorphins that feel amazing. You won't quite understand the feeling until you experience it yourself.
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But when you do run, just run slow enough that you could still speak to someone, this might be a pace where you could LITERALLY walk the same pace. But it doesn't matter! Just keep running and try to increase the distance over time.
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You'll start to realise very quickly that you can run that bit faster almost every run when you first start.
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And if you haven't already, sign up to your local @parkrun and join in! It's such an amazing community for complete beginners to professionals! Remember, a 15 minute 5k is the same distance as a 60 minute 5k.
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#Bengreavesfitness #bgfdailytips #parkrun #barclayparkrun #hoddesdon #running #runningtips #lovehoddesdon #personaltrainer #speakingpace #stoprunningsofast #runnershigh #contra #gym #workout #dailyworkouttips #slowandsteady #runwithafriend

If someone said to you to start running, go gym, eat less calories, walk more, meal prep in advance, sleep more, drink more water, etc, etc... you just wouldn't do anything.
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However, if you made one simple change this week, whether that's swapping whole milk for semi-skimmed or maybe just parking a bit further from the supermarket than you normally do, you'd be more likely to stick to it.
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And then once you've realised you can stick to one small change, you'll make another small change.
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Before you know it, you've made multiple changes and you have a sense of achievement which will boost your mood.
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One small change can lead to greater changes down the road.
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#bengreavesfitness #bgfdailytips #smallchanges #pubcrawlanyone #personaltrainer #energiehoddesdon #hoddesdon #herts #lovehoddesdon #calories #neatup247 #direnkartal #gym #workout #gymtips #workouttips #gymmotivation #onlinept #onlinecoach

People become so obsessed with the scales and use them as the only measurement of progress. But scales don't show you how much muscle you've gained with the fat you've lost. Take photos or body measurements as a better way to track your progress. No one else even has to see the photos but you, but at least you'll feel better when you see the changes.
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#bengreavesfitness #bgfdailytips #hoddesdon #energiehoddesdon #stopwiththenaughtystep #musclegain #hypertrophy #fatloss #weightloss #dailyworkouttips #broxbourne #personaltrainer #personaltraining #exercise #gym #workout #muscledensity

You're looking to lose weight and you've finally realised it's a good idea to maybe track your calories using an app like MyFitnessPal. You've put all your details in and lets say the app has worked out you should be eating around 1400 calories a day.
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You made some overnight oats with a few berries the night before and it works out to be about 400 calories for breakfast. .
On your way to work, you stop off at your local Costa like you do everyday and get their yummy black forest hot chocolate with cream. That's nearly 600 calories! You could eat a sandwich and a bag of crisps or a chocolate bar for that. At least they'll fill you up for a few hours!
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You've now got 400 calories left for the day and you've still got to have lunch AND dinner.
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Losing weight doesn't have to be difficult, but you need to make smarter choices with your calories.
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#bengreavesfitness #bgfdailytips #hoddesdon #hertfordshire #herts #personaltrainer #personaltraining #liquidcaloriesarepointless #unlessitsgin #calories #caloriedeficit #myfitnesspal #trackcalories #iifym #onlinecoach #weightloss #healthyeating #eatyourcalories #energiehoddesdon

Progressive overload is one of the main fundamentals of exercise. Our bodies are incredible and adapt so quickly! As the saying goes, you can't just do the same thing over and over and expect different results.
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Look, I get it. We're creatures of habit and it's just easier to go through the motions. But you need to increase the difficulty otherwise your body won't make the changes you want it to.
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If you've done 3 sets of 10 reps today, use the same weight next time but maybe do 3 sets of 12 reps, or 4 sets of 10 reps or even repeat 3 sets of 10 reps but use a slower tempo. It's up to you how you do it, there's no 'best way' of progressing it, as long as you are 'progressing it'.
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#bengreavesfitness #bgfdailytips #progressiveoverload #creatureofhabits #weights #musclegain #herts #hoddesdonpersonaltrainer #personaltraining #pt #gym #workouttips #workout #dailytips #hypertrophy #muscle #onlinecoach #fitness #energiehoddesdon

We've all seen it. That guy in the squat rack squatting about 6 inches in depth for a few reps, to then go and add even more weight! He's now only squatting about 4 inches in depth and you're wondering in your head if that's even doing anything (not much). And THEN the guy decides to go even heavier. Now he's barely even going 2 inches in depth and yet he wonders why his legs aren't growing.
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You can't just decrease the range of movement and increase the weight. Keep the range of movement consistent (and all the way) and then increase in weight as you get stronger. That way you know any improvements in weight is directly correlated to improvements in strength (or skill), not just less movement.
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Quality over quantity.
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#goodform #bgfdailytips #hoddesdon #energiehoddesdon #hertfordshire #personaltrainer #personaltraining #onlinecoach #gym #workout #formcheck #hoddesdonpersonaltrainer #exercise #dailytips #dailyworkouttips #workouttips #dontbethatguyinthesquatrack #qualityoverquantity #worksmarternotharder #bengreavesfitness

It's as simple as that, you don't need to over complicate things.
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If your goal is to lose weight, you need to be in a calorie deficit. So when people say 'I lost weight when I cut out carbs', it's no wonder really. Of course you did! You've eaten less calories that day. It has nothing to do with the fact it was carbs you chose to cut out. It just means you've now got no energy to do anything. Carbohydrates are your main energy source, don't expect to have much energy with your daily tasks if you cut them out.
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And for you guys and girls out there who are trying to put on weight, but struggle to eat enough food to be in a surplus. Aim for more fatty foods! 9 calories per gram of fat means you'll get into your calorie surplus much easier. That doesn't mean binge on Big Macs.
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#bengreavesfitness #bgfdailytips #hoddesdon #personaltrainer #personaltraining #macros #calories #musclegain #weightloss #healthtips #dailytip #caloriesinvscaloriesout #energiehoddesdon #broxbourne #hertfordshire #onlinecoach #gym #workout #nutrition

This post is aimed at all those people I see on the mats doing hundreds of situps in the hope that their belly will disappear. Or maybe trying lots of bicep curls and tricep extensions to get rid of those 'bingo wings'.
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Unfortunately we can't just decide where to lose fat on our bodies, it would be great if we could! You just need to make sure you're in a calorie deficit and then your body will decide where to lose it.
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However, I'm not saying don't lift weights! Once you lose the fat, you'll want something nice to show which is where the weight training comes in.
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#Weightloss #bgfdailytips #caloriedeficit #hoddesdon #bengreavesfitness #spotfatremovalisalie #compoundsoverisolation #musclegain #gym #workout #personaltraining #onlinecoach #hertfordshire #herts #energiehoddesdon #calories #macros #situpsareshitups

Look at these eggs sent over from my client @tall_e1107 😍. Definitely looks better than the fruit and porridge that I had for breakfast! .
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Eating healthy doesn't have to be boring and bland!
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#fit4lesshoddesdon #personaltraining #food #eggseggseggs #hoddesdon #hoddesdontown #hertfordshire #broxbourne #caloriesinvscaloriesout #healthyfood #ifitfitsyourmacros #tallpeopleproblems #lasthashtagisjustforamit #onlinecoach #onlinecoaching

@becky2892 Was like a lot of people, she would sign up to the gym, train for a bit but with no real plan and then lose motivation and leave. .
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Becky decided to start training with me at the start of September and one month later I receive this message!
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Becky has trained hard this past month and made better choices with her food. She said she's even excited to go to the gym now, whereas before it was always a chore!
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I'm excited to see Becky's progress over the next few months. Well done Becky! πŸ’ͺ🏻πŸ’ͺ🏻πŸ’ͺ🏻πŸ’ͺ🏻
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If you're interested in personal training, contact me for more details.
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