dhattraining1 dhattraining1

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David Hatt DXB 🇦🇪 Trainer.  🏴󠁧󠁢󠁳󠁣󠁴󠁿🇦🇪 Coach @theprojectdxb. 💪 Freelance Personal trainer. 💻 Online business owner. 🔥 Results driven Online Coach. “Making your best, even better”

How both these clients achieved such amazing results?.-
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Both Rochelle and Liam focussed on hitting their calorie and protein target by following the diet plan I designed for them. They both weight trained 4 times per week (x2 upper body,x2 lower body), they tried to keep stress levels to a minimum, they got enough sleep, they got enough recovery, they took the supplements I recommended and they were both consistent throughout their coaching process with me (both are still online clients and working towards adding more muscle ).-
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The difference between males and females doesn’t need to be drastic when looking to transform your body. Focus on the above factors and be consistent and you will get results.-
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I will say that dropping body fat and gaining lean muscle is actually a little more difficult for females. This is really due to the varying hormone levels compared to that of men alongside having a period monthly.-
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If you are a female reading this don’t use it as an excuse every time you fail. Focus on the list that I’ve mentioned above and I can guarantee you positive results!.-
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#transformationtuesday #transform #changeyourbody #shapechange #abs #sixpack #inshape #losefat #calories #iifym #strength #training #shredded #bestshape #inshape #girlsthatlift #positivity

When it comes to fat loss your ratio of fats to carbs doesn’t matter. 1000 calories worth of fat does the same for fat loss as 1000 calories worth of carbs. Why? Because it’s 1000 calories either way. (What weighs more a tonne of bricks or a tonne of feathers?).-
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Pretty much all research points to the facts that when protein is matched in your diet whether it be high fat or high carb that they both have similar effects on fat loss. (Providing you are still in a calorie deficit).-
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If you look at training performance, recovery, general health and perhaps elite athletes then there are definitely ways to optimise carb and fat ratio but for fat loss alone...It doesn’t matter.-
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Side note - Neither are making you fat in isolation. How many people do you know that over eat on things like vegetables, rice, pasta, quinoa and potatoes? And how many overeat on nuts, avocado, meat, fatty fish and eggs? Probably not too many. It’s typically the combonation of high fat AND high carb sources that people over consume - donuts, ice cream, biscuits, crisps, chocolate, pastries, pizza....-
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Food for thought ;) .-
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#carbs #fat #fatlossfoods #howtoloseweight #avocado #pizza #pasta #bread #whycantiloseweight #calories #protein #macronutrients #macronutrients #digestion #guthealth #keto

I’ve never really been taught how to Olympic lift (clearly) but I do enjoy some cleans at least once a week 🙌💪 .-
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Thanks for the reminder from @coachchrispm to keep trying some stuff you’re shit at every week rather than staying comfortable with your usual training!.-
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Cleans, some jerks followed by an upper body workout! Therapy 😍🙌 .-
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#cleanandjerk #olympiclifting #powerlifting #athlete #overtimeathletes #explosive #speed #power #strength #jlt #dubai #elevation #whatsyourproject #projectdxb #metcons #metconflyknit #lululemon #niketraining

When it comes to weight loss cardio is better.-
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You’ll burn more calories per hour performing cardio than you will with weight training (there are exceptions).-
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However, my clients want to lose FAT not just weight. The difference being that they want to maintain or even build a little muscle alongside losing weight. For this...weight training is the KEY.-
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Not only will weight training help sculpt and shape your body it will also boost natural testosterone (essential for Male and Females btw), increase your metabolic rate (how fast you can burn calories at rest), prevent injuries, prevent/reduce chances of various diseases (diabetes, high blood pressure, osteoporosis), enhance your mood and reduce stress...oh and make you look great naked ( I mean look at me neck down HH ).-
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Don’t get discouraged at the slower rate of bodyweight loss if you’ve recently started weight training. Yes you might have lost more weight in the past performing cardio alone but the chances are you lost some muscle too and didn’t actually build any shape to your body or achieve any of the other benefits above.-
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In addition, if you are new to weight training your bodyweight may fluctuate but your fat mass will likely be decreasing providing your diet is in line. As muscle mass increases, fat mass may decrease often leading to little or no scale weight change for the first few weeks. Be patient, trust the process and thank me in a few months when you also look sexy from the neck down.-
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#deadliftday #assaultbike #cardioday #loseweightfast #losebellyfatfast #losefat #losefatgainmuscle #fatlosshelp #help #goals #wolverson #shreddingseason #crossfitvsbodybuilding #liftweights

Good day spent at La Mer beach with Del Boy. Good food, good back flips, good laughs 😍🙌 then caught up with some of the guys for a game of basketball tonight haha! 🏀 .-
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#lamer #mydubai #instagram #likes #follows #abs #dubaifitness #lightroom #weekendvibes #chilledone #basketball #baller #lamerbeach #dubaibeach #sun #sand #sea

DITCH THE HIGH CARB BREAKFASTS.-
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In my experience high fat, high protein breakfasts work a lot better for fat loss clients than higher carb breakfasts (of course there are some exceptions).-
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They keep client satiated for a lot longer, they keep clients cravings at bay for an extended period of time, they can be great for reducing brain fog (which typically higher carb/sugar breakfasts cause) and of course good quality sources of protein and fats can help optimise hormonal functions as well as helping with recovery.-
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Some options?.-
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Eggs + Avocado.-
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Eggs + smoked salmon.-
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Eggs + bacon.-
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Eggs and steak.-
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(I like eggs).-
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Full fat yoghurt + nuts.-
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Good quality protein powder + nuts.-
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Nut butter smoothie (protein powder, nut butter, full fat (or almond milk if saving calories),-
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What’s your favourite high fat, high protein breakfast?.-
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#breakfast #highfat #keto #iifym #foodfacts #steakeggs #steaks #steakporn #protein #eggs #avocado #highfatfood

“ I can do anything you can do “ workout with my safa bro @coachbrann this week 😎 .-
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I think one of the best things about Dubai is meeting so many people from so many cultures. Brandon’s definitely the simplest person I’ve ever met but that’s why we love him 😂🤷‍♂️ .-
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@theprojectdxb .-
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#workout #couplesworkout #barstarz #calisthenics #athletes #gymnastics #southafrica #scotland #dubai #pullups #muscleups #pressups #mydubai #uae #menshealthme #dubaifitness #fitnessindubai #fitnessdxb #projectdxb #whatsyourproject

SKINNY to STRONG.-
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I was catching up with my old client and friend @jvfitness93 this week chatting all things fitness, business and transformations. We came to the same conclusion and it’s the conclusion I always come to.-
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Consistency is KEY.-
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Whether it comes to building muscle or to building a fitness business, regardless of how good your genetics are, regardless of how talented you are and regardless of how much resources you have available, success really just comes down to being consistent.-
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Now, both with a lot more muscle (I still need to work on the glute department), both running very successful personal training businesses and both running very successful online coaching businesses we owe this to one major factor - CONSISTENCY.-
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The advice “just start” is good advice. The advice to “just started and keep going!” is GREAT!.-
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#transformation #fitnessmodel #gymshark #skinnytostrong #dubaifitness #onlinecoaching #glutes #girlsthatlift #bodytransformation #consistency #success #business #mindset #fitlife #gymsharkathlete #sponseredathlete #womensbest #skinny

If you follow me or any other fitness wankers we often forget that the general population don’t actually know (or usually care) about certain phrases and terms we continue to use when talking about fat losss or muscle building. So I thought I’d write a quick guide describing just a few of the terms we all tend to use to give you a better understanding.-
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Calories - A unit of energy.-
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Calorie deficit - What you need to create in order to lose weight. Essentially it’s a negative energy balance in your body. Consuming LESS calories than you are burning = Calorie deficit. This is THEE only way to lose weight. Regardless of what diet you think has worked for you in the past it has worked because you consumed less calories than you were burning and created a calorie deficit in the body.-
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Calorie surplus - The opposite of the above. Consuming MORE calories than you are burning = calorie surplus. This will lead to you gaining fat or muscle depending on a few other factors.-
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BMR - Basic metabolic rate - This is the amount of energy expended whilst at rest performing functions such as breathing, circulating blood, controlling body temperature, growing cells, recovering, brain and nerve function and contracting muscles. Essentially it’s how many calories you burn just staying alive.-
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TDEE - Total daily energy expenditure - Total number of calories burned each day including your BMR and calories burned whilst performing exercise/movement.-
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Macros - Macronutrients - Calories are made up of protein, fats and carbs. These 3 macronutrients should all be included in a healthy diet.-
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Micronutrients - vitamins and minerals your body requires in small amounts to maintain your brain, muscle, bone, nerves, skin, blood circulation and immune system functions.-
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IIFYM - If it fits your macros is a dieting technique where you have daily requirements of protein, fats, carbs (which make up your calories) that helps people lose weight without being overly restricted.-
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IF - Intermittent fasting is another dieting technique where you restrict the number of hours you eat in a day in order to eat less calories.-
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Herbalife - waste of time and money.
#fitfacts #fitness

My advice to my 17 year old self?.-
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Do everything the exact same. The only reason you are where you are is because of your failures and mistakes and learning from them.-
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Could my protein intake of been higher and more consistent from a younger age? Could my training split of been an upper and lower split instead of the bro split of chest and arms? Could I have supplemented my diet better? Could I have focussed on both micronutrients and macronutrients more? Could I of coached my clients better and cared more about their results and what they wanted? Could I have been more supportive to clients? Could I of read more books to increase my knowledge to help more people?.-
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Of course I could. I could of done a lot of things in a more optimal manner. But I also wouldn’t have the knowledge, insight and experience NOW without NOT doing these things and learning from the mistakes.-
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Mistakes and failures are some of the best things that happen to you in life! Providing you learn from them that is.-
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On a side note I’d of also told 17 year old David to start squatting 10 years before he did as those legs are horrific 👀 🍗 .-
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#transformation #mind #body #focus

I thought I’d write one of my long captions as normal... but @rochellewattxo already beat me to it 🤷‍♂️😍 amazing work and you look incredible! PROUD (here’s what Rochelle had to say haha) .-
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After 12 weeks of blood, sweat, tears, snotters, tantrums and continuously comparing myself to others, I can finally say I am IBIZA READY 👙☀ ✈️ all thanks to my amazing coach 🏆!.-
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Each week David has listened to my constant negative self talk and disappointment that I wasn’t loosing enough weight or seeing results quick enough. David maintained a professional approach continually motivating, encouraging and believing in me. 🙌🏼 He would change my diet and training plans to suit my needs. This alone with my transformation speaks volumes about the sort of coach he is although that is not the main reason I started with David.-
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Last year I was diagnosed with Colitis (Inflammatory Bowel Disease) to which I was told there was no cure and I’d be on tablets for the rest of my life. Depending on the severity of the disease I could end up on steroids and potentially with a stoma bag later in life. These treatments were NOT an option for me and I refused point blank to accept that there was no cure to my illness. ❌.-
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After training with David at his strength and conditioning classes in Glasgow and reading his informative insta posts/transformations I decided that I would get in touch and give his online coaching a go! I can safely say hands down this was the BEST decision I’ve EVER made and I’m so glad I did!!!.-
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Not only have I lost 9lbs in weight, I’ve completely changed my body shape, enjoyed a holiday, nights out and a takeaway each week. 😁 But most importantly I have my health back and I’m now FREE from one of the most painful and horrible diseases WITHOUT a tablet, steroid or stoma bag in sight!!!! 🎉💃🏼
I strongly believe eating the right food and exercising is the best way to maintain a healthy lifestyle and is the cure to most health conditions including anxiety and depression.-
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If anyone is considering David’s online coaching then I highly recommend you get in touch now. It’s never to late to get started and get the body you’ve always wanted.-
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#transformation

That face you make when someone asks exactly how many calories they should be eating... 🤪 .-
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The amount of calories you should be consuming is dependant on a massive variety of factors. YOUR goal, YOUR weight, YOUR height, YOUR muscle mass, YOUR total daily energy expenditure, YOUR lifestyle, the amount of days YOU train per week, how hard YOU train each week, how fast YOU want to lose or gain weight, YOUR genetics, YOUR previous dieting history, YOUR metabolism, YOUR gut health, YOUR age amongst a few other factors.-
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As you can see YOUR calorie intake is individual to YOU.
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Figuring it out?
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Take your weight in lbs and multiply by 10-13 (10 if you aren’t very active, 13 if you are really active). This will give you a rough idea of your basic metabolic rate (BMR) this is essentially how many calories you burn per day just in general day to day life.-
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If your goal is to lose fat then deduct 150-250 calories from this (dependant on how fast you want to lose). If you want to gain weight then add 150-250 calories (dependant on how fast you want to gain).-
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This is a ball park figure. It gives you a rough starting point. Most peoples biggest mistake is they get caught up on the number some coach has told them or the number they have figured out by using an online calculator. In reality your calories will need adjusted until you get it right. “But how do I know what to change them to?”.-
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Use common sense. If you have tracked for 15-20 days and haven’t lost fat then reduce your calories it’s pretty much as simple as that. If you want to gain and haven’t gained then guess what...increase your calories.-
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There is no magic calorie number that certain people should follow. It depends on the factors above so have some patience, track your food and adjust. Or you know, sign up to my next intake of Online Coaching and I figure out all the hard stuff for you, design a meal plan based on your calories and make all the adjustments so you don’t need to.-
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Happy Tuesday! Have a good one!.-
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#calories #foodtracking #caloriesmatter #fatloss #abs #kebabs #junkfood #photography #lamer #thebeach #beachshot

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