neilrennie.personal.training neilrennie.personal.training

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Neil Rennie  Personal trainer specialising in fat loss that fits with a balanced lifestyle - For personal training enquiries contact: neil@pioneerperformance.co.uk

πŸ”₯πŸ΄πŸ“ˆπŸ’ͺ🏻
Does weight loss simply just mean creating a calorie deficit?
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Yes
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However will that simple calorie equation deliver you the body you always wanted?
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How will it leave you feeling?
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Watch this video and I will explain my thoughts 🧐

πŸ’ͺ🏻πŸ’ͺ🏻🍴
An update on my current physique, training and nutrition set up for those who are interested.
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Over the last 8-10 weeks I have been in a mass gaining phase, the aim of which is to add as much muscle tissue as possible whilst minimising bodyfat gain.
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This means progressively increasing calories and training load.
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For me personally I really struggle mentally with gaining bodyfat, this feeling has held me back from growing in previous years.
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However at this point in my life I though it was about time I got over myself and unlock my full potential in terms of performance and chase down some long term physique goals.
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The above picture is the improvements made over the last 4 weeks, with a weight increase of around 4lb πŸ’ͺ🏻
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I cannot stress enough the importance of taking progress photos even when we don’t want to. -
The scales, increases in performance, bodyfat are all great variables to measure; however pictures really don’t lie.
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Calories have increased to 3800, carbs are higher than ever at 400g plus on training days, steps 10k a day still and training is 4/5 days per week whilst working round some niggles.
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The aim is to be in a calorie surplus for the majority of 2019 before competing some time 2020 bringing a much improved physique.
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Progress really does take time, passion, consistency and often going to some uncomfortable places. Embrace the challenge πŸ’―πŸ₯©πŸ³πŸ“ˆ
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#transformationtuesday

🧐🧐🍳πŸ₯©
How many calories should I be eating?
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This is a regular question I get sent and the answer, as it often is; β€˜It depends’
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First we have to consider a few variables:
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1. Your goals: fat loss, muscle building, performance specific, all require a different need.
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2. Your energy expenditure: dictated by job, lifestyle habits and current training.
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3. How your current nutrition looks: what is your calorie intake on a regular day. If you don’t know then start tracking.
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4. Timescale to meet current goal: for example if you are aiming for a photo shoot in 6 weeks time and have a stone to lose then your calorie deficit mat need to be lower.
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FIND YOUR BASELINE
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1. Weigh yourself empty on an empty stomach first thing in the morning
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2. Track your food intake using my fitness pal for the next week
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3. Aim to consistently hit a calorie intake for that week, for example 2000 calories from similar agreeable food sources.
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4. Weigh yourself under the same conditions a week later.
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If your weight has maintained then it’s likley this is your baseline calories from which you can adjust depending on goal. -
A weight change in either direction would suggest you are eating in a calorie surplus or deficit.
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Unfortunately there is no absolute number when it comes to finding calorie balance, and the variables are constantly changing -
However with practice and consistency we can make an educated conclusion to keep progress more linearπŸ”₯πŸ“ˆ

πŸ’πŸΎπŸŽ©πŸ΄
Congrats to Pete and Ciara on their wedding and thanks for having us
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Fantastic day, loads of food, drink and laughs had.
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Think I may have used up all my macros for the month though πŸ™ˆπŸ˜‚
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#wedding #foodcoma #guinness #mates #ifitfitsyourmacros

****
'Go on just have a pint!'
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'Why would you want to go to the gym?'
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'Don't be so vain, why would you want to look like that!'
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'Get a dessert' -
Does your circle support your goals?
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Often social pressure from 'friends' and family are one of the biggest reasons we fail to stay on track and achieve our goals.
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Positive and healthy life choices can be met with ridicule and jest.
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'Why the hell are you having a salad' or 'you've changed since you started training'
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Well yes that was the idea!!
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I've seen countless clients crumble under this social pressure and go back to old unhealthy habits that made them unhappy in the first place.
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Your circle should support your choices, if they don't then you should seriously consider who you invest your time in.
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Keep a balance and make some allowances. Build time into your routine to relax and socialise; however remember the path you are on.
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The reasons you chose to lead a healthier lifestyle or look a certain way are your own; you can't expect everyone to understand.
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Often the people who ridicule you about a positive lifestyle change reflects more on their own insecurity than yours!
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In my own experience it's often the very people who used to look negatively on my lifestyle that now come forward asking for help!! πŸ€”
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DO YOU! 😁πŸ’ͺ

πŸ”₯πŸ”₯πŸ’€
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#throwbackthursday
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Dieting Pros and Cons
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PROS
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Look great naked, abs and veins, focused, builds mental fortitude, sense of achievement
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CONS
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Too tired to actually do anything whilst naked, grumpy, lack of strength, food and social anxiety, social life on hold, lack of balance.
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Worth it?!
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That’s personal preference; personally for myself I embraced the challenge knowing it was only for a limited period of time.
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However for the majority of people not in my position I would urge them to enter into β€˜extreme diets’ with caution, as it really is taxing on all other aspects of life!
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It is possible to look and feel great with a more balanced approach
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Pushing to extremes in any area of the spectrum is rarely β€˜healthy’ and I can guarantee if you are not happy in yourself without a 6 pack, having one is not the answer! πŸ™
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#neilrenniepersonaltraining #pioneerperformance #newcastle #gym #northeastfitness #newcastlepersonaltrainer #macros #irishfitfam #progress #instafitness #malemuscle #progresspics #fitfamuk #personaltrainer #newcastlefood #transformation #belfastpersonaltrainer #quayside #jesmond #fitnessmotivation #diet #macros #femalefatloss #fitnessmodel #ne1 #newcastlefoodies #bodybuliding

*******
You train hard, but how hard do you recover?
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For many of us training is a way of life, pushing our bodies to the limit day in day out!
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However; we often under value the recovery process and looking after the small things until we end up breaking down!
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By my own admission this is an area I didn't put enough value on until it was often too late.
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Stretching, mobility, foam rolling and massage should be right up there on your list of priorites when it comes to training.
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Adding this in 15-20 minutes every day will drastically improve your performance and longevity in the gym.
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Weather it's getting deeper into a squat, improving range, being able to fully engage the correct muscles and ultimately avoiding injuries!
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Remember we can only train as hard as we can recover. So be smart!
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For more info give me a message!
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#neilrenniepersonaltraining #pioneerperformance #newcastle #gym #northeastfitness #newcastlepersonaltrainer #macros #irishfitfam #progress #instafitness #malemuscle #progresspics #fitfamuk #personaltrainer #newcastlefood #transformation #belfastpersonaltrainer #quayside #jesmond #fitnessmotivation #diet #macros #femalefatloss #fitnessmodel #ne1 #newcastlefoodies #bodybuliding

πŸ’ͺ🏻πŸ’ͺ🏻πŸ’ͺ🏻πŸ”₯
Fantastic work so far from @judelowes over the last 6 months
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This is what body recomp is all about
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More muscle tissue, less bodyfat, stronger, more confident and happier! πŸ‘ŒπŸ»
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Believe it or not Jude actually weighs the exact same of 80kg in both pictures; however the looks are vastly different -
This shows how scale weight is only one of a multitude of variables we should be using to track progress.
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Jude has around 6 weeks of dieting left before we start introducing some more calories back in πŸ’―πŸ”₯
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Trust the process
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#shreddedforsanta
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#neilrenniepersonaltraining #pioneerperformance #newcastle #gym #northeastfitness #newcastlepersonaltrainer #macros #irishfitfam #progress #instafitness #malemuscle #progresspics #fitfamuk #personaltrainer #newcastlefood #transformation #belfastpersonaltrainer #quayside #jesmond #fitnessmotivation #diet #macros #femalefatloss #fitnessmodel #ne1 #newcastlefoodies #bodybuliding

πŸ”₯πŸ’ͺ🏻πŸ”₯πŸ’ͺ🏻
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Over indulge a little at the weekend?
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What should you do now?
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Restrict calories, do extra cardio, beat yourself up a bit more?!
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Have a listen to my opinions and let me know what you would do πŸ‘ŒπŸ»
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#neilrenniepersonaltraining #pioneerperformance #newcastle #gym #northeastfitness #newcastlepersonaltrainer #macros #irishfitfam #progress #instafitness #malemuscle #progresspics #fitfamuk #personaltrainer #newcastlefood #transformation #belfastpersonaltrainer #quayside #jesmond #fitnessmotivation #diet #macros #femalefatloss #fitnessmodel #mondaymotivation #bodybuilding

πŸ’ͺπŸ»πŸ’―πŸ‘ŒπŸ»β€οΈ
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Great session today @bhpgym with @matthewwalkerpioneer -
Always nice to get a change up!
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Me and Matty where talking about how or training has evolved over the years.
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Starting out at 18 years of age training together we would literally go from exercise to exercise doing a tonne of sets, reps and drops culminating in what we thought was a fantastic session...
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Yes it was hard, but was it smart or more importantly optimal?!
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In my opinion too many people stress quantity over quality and simply go through the motions each set.
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One persons set of 8 can look extremely different and thoroughly more intense than the next mans!
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Today we favour a lower volume, high intensity approach to training, leaving very little in the tank at the end of each set! πŸ”₯
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Pendulum squat 1x15, 1 x8
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Flat leg press 1 x12, 1 x 8
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Ham curl 2 x 8-12
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Seated hamstring 1 x drop set
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Hack squat 1 x 15, 1 x triple dropset
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On paper looks like nothing, in reality with proper execution and absolute killer -
But we are still smiling πŸ’ͺπŸ»πŸ˜€

*5 questions to ask yourself today πŸ€”πŸ’ͺ*
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1.Am I happy right now?
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If not then why not; what actions can you take to get you on the right track. Step back, evaluate then progress!
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2. What and who matters most in my life?
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Do not waste time on things that do not have any pay off; invest in yourself.
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3. Do I care too much what others think?
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Too often we let the opinions of others control how we view ourselves. People will judge regardless of your success or failures; so do you!
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4. Do I live in the comfort zone?
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Nothing grows in the comfort zone. Its easy to settle for what we have, but is it really what we always wanted?
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5. If not now, when?!
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Stop putting things off, take risks, maybe you fail and learn or maybe it pays off!
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Moral is, be accountable for yourself and take action to be happy!
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#personaltrainer #clientprogress #newcastlepersonaltrainer #newcastle #gym #bodybuilding #transformation #fitspo #newcastlefoodie #irishfitfam

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