Tom Blackman Podcast

Tired of cutting carbs and doing excess cardio to achieve weight loss with PCOS?

Let’s be honest.  If you have PCOS then any type of weight loss or body transformation is going to be hard.  I’ve worked with many women with PCOS for weight loss and there’s always 2 things that they are doing wrong.  Unfortunately it’s either their coach or diet program that’s told them to do these things. Sometimes they have read an incorrect article which has prompted their actions.  The result?  They hate their diet, they hate their exercise and worse they don’t see any changes in their body.  What are the two things these women are always advised to do?  1. Cut out carbs 2. Do loads of cardio  These are critical errors and shows a poor understanding of PCOS and the issues it creates for the body.  In this video I talk with Rebecca who really wanted to look her absolute best on her wedding day.  She’d battled PCOS for years and tried loads of different diets before. Variations of the mistakes above. Loads of cardio, low carbs and little to no weights.  We completely turned this on it’s head.  In 12 weeks she had lost 2 dress sizes and had a completely different outlook on her training and nutrition.  Plus she now understood PCOS better, how it affected her body and what works for her.  The systems we put in place will help her continue making progress long into the future. They are repeatable, sustainable and super simple to put in place.  Watch the video to see exactly what we did.  If you have PCOS or know someone who does then I hope this video gives you some ideas and useful actionable tips.

Check out my YouTube channel for more videos.

Use my Calorie Calculator to work out your calories for fat loss and get a free macro guideFind out more about my coaching program to get you into your best shape ever

The post 70. PCOS Weight Loss – Rebecca Dropped 2 Dress Sizes For Her Wedding Day appeared first on BUILD | Business Mentoring.

How do you stop getting hangry when dieting?

 

Is being Hangry really a thing or is it made up by people who are on diets and can’t eat the foods that they like?

 

Recently a european team of researchers looked into the ‘Hangry’ phenomenon and found a few interesting things.

Firstly ‘hangry’ does exist as most of the subjects reported some feeling of emotional stress following calorie restriction.

The researchers also asked the respondents why they ate the foods they did.

Remember these people weren’t given a diet just asked to restrict themselves.

The top reasons for foods they ate were

• Hunger
• Appearance
• Pleasure
• Liking the food

This is interesting as most people who fail at dieting generally stop eating a lot of foods they like and often are given diet plans with bland, boring food that they aren’t keen on.

This would not satisfy 3 of the reasons which hit the top 3 and may be a cause for why people cheat on their diet and get hangry even when they are increasing their veg and fibre to fill themselves up.

In this video you’ll learn how I work with clients to stop them getting hangry and the techniques we use to make sure they are eating foods they like and still successfully lose weight

• Listen to the podcast
• Watch the video below

Check out my YouTube channel for more videos.

Use my Calorie Calculator to work out your calories for fat loss and get a free macro guideFind out more about my coaching program to get you into your best shape ever

The post 69. How to Stop Getting Hangry on Your Diet appeared first on BUILD | Business Mentoring.

What does it take to be aa good coach and mentor?

Dan Smith is both a personal coach and a mentor to other fitness coaches.

In this interview he discusses how he helps other fitness professionals build their businesses and how he transforms the physiques of his clients to be stronger humans

• Listen to the podcast
• Watch the video below

Check out my YouTube channel for more videos.

Use my Calorie Calculator to work out your calories for fat loss and get a free macro guideFind out more about my coaching program to get you into your best shape ever

The post 68. Building Strong Humans with Dan Smith appeared first on BUILD | Business Mentoring.

Is it selfish put your gym training first as a priority in your life?

 

No absolutely not and here’s why.

 

Many of the people I work with are selfless people.

They have a family and they prioritise their kids (and partner) over all else.

If they own their own business then that’s their next priority.

 

Both these are major elements in their lives and quite often they will neglect their gym training because a family or work issue comes up.

 

This may be due to poor time planning which is another issue, but it is common to see this.

I’ve seen it myself in my own life where my son and businesses can sometimes impede on my workouts.

 

Many just accept that ‘that’s how it is’ but that’s rubbish.

 

I own a gym and so I have no excuse at all and still I’ve said I haven’t had time to train in the past.

Many of the dads and business people I work with will allocate gym time to their ‘free time’ which means that it doesn’t go in their diary, they don’t plan it.

Therefore it’s easy for them to allow a meeting to run over or to forget to go due to family commitments.

However going to the gym and working out delivers so many benefits to you from a health perspective

• You feel strong
• You feel energised
• You de stress
• You have time to yourself
• You actively work towards a healthier heart
• You are reducing your risk of obesity and high cholesterol

 

This has many knock on effects into your business and personal life.

 

By not going to the gym you put all these positives off and you feel worse.

• How can you help people in your business if you aren’t in good health yourself?
• Are you giving them the best of you?
• The best service and products?
• If you aren’t in good health can you offer your family the best of you?
• Are you being the best dad you can be if you’re moving more towards obesity and high cholesterol than peak fitness?

 

Work that through to the long term, if you are chronically ill from things you could have prevented by exercising regularly is that helping your family?

 

Could a few hours a week spent at the gym really be that damaging to your family short term?

Plus you LIKE going to the gym and exercising.

Denying yourself the things that you like only serves to make you more angry and frustrated in the future which might manifest itself into bad tempers at home or at work.

It’s ok to be selfish when that selfishness is providing a better life for others in the long term.

It’s absolutely ok when it’s prolonging your life and enjoyment of it.

• Listen to the podcast
• Watch the video below

Check out my YouTube channel for more videos.

Use my Calorie Calculator to work out your calories for fat loss and get a free macro guideFind out more about my coaching program to get you into your best shape ever

The post 67. It’s OK to be selfish appeared first on BUILD | Business Mentoring.

How much weight should you lift to build muscle when training in the gym?

To really answer this we need to look at one of the key issues with men (and women) when they train in the gym.

I always say that on the whole men need to lift a bit lighter and women need to lift a bit heavier.

I’ve coached both men and women for over 10 years and I’ve noticed that men generally will up the weight before they’ve mastered an exercise and women will generally opt on a lighter weight.

Call that sexist but it’s a truthful observation.

When coaching women in person I’ve noticed that they’ve performed well on an exercise and are sometimes reluctant to increase.

When encouraged to do so they actually end up surprising themselves with the weight that they can safely lift.

Men on the other hand, possibly due to ego, are more than happy to push the weight but sometimes before they are truly ready to handle that weight.

What then happens is they have to use momentum and body movement to hitch the weight up which takes the emphasis off the body part they are trying to work.

This also can lead to an injury long term.

So how do you know if a weight is right for you and if you should progress?

In this video I cover how to determine the right weight for you and when to know you need to increase of decrease that weight to progress.

• Listen to the podcast
• Watch the video below

Check out my YouTube channel for more videos.

Use my Calorie Calculator to work out your calories for fat loss and get a free macro guide

The post 66. How much weight should you lift in the gym to build muscle as a man or woman? appeared first on BUILD | Business Mentoring.

What happens when you retire from competitive bodybuilding?

 

• How should your nutrition change?
• How should your training change?

With no competition to aim for it can be tough for ex competitive bodybuilders to adjust to normal life.

I find that people I work with are still following the same rigid diet structure they had when they were competitive.

It’s almost like they’ve been to bodybuilding nutrition prison and are now institutionalised into that way of eating and training.

My job when I work with former competitive bodybuilders is to help them change into lifestyle nutrition which doesn’t have cheat days or fasted cardio and there’s no continual loop of restrict and binge.

In this video I’ll show you the techniques that I use with clients to help them set new goals and enjoy life with the fantastic body they’ve built over the years without the misery of contest dieting

• Listen to the podcast
• Watch the video below

Check out my YouTube channel for more videos.

Use my Calorie Calculator to work out your calories for fat loss and get a free macro guideFind out more about my coaching program to get you into your best shape ever

The post 65. Nutrition and Training When You Retire from Competitive Bodybuilding appeared first on BUILD | Business Mentoring.

When should you cut calories to lose fat?Do you even need to cut calories if you do more activity?If you’ve been around anyone in fitness or who’s dieting for any length of time you’ll know that when people cut calories they tend to suffer a bit.This, we are told is all part of the course.You’ve got to suffer a bit to get the body you want and dropping calories is a necessary evil to lose body fat.Or is it?While it’s true you’ll probably need to cut some calories at some point, it maybe shouldn’t be your first action.Most people don’t move as much as they should and most people don’t train as hard as they think they do.If this was addressed before dropping food then you’re being more productive with the food you’re already eating rather than dropping food THEN trying to do more.In this video I’ll cover my methods that I use with clients to get them in great shape and sometimes it’ so effective that we actually need to increase food to drop more body fat.

* Listen to the podcast* Watch the video below

Check out my YouTube channel for more videos.

Use my Calorie Calculator to work out your calories for fat loss and get a free macro guideFind out more about my coaching program to get you into your best shape ever

Don't make this common mistake for fat loss

When should you cut calories to lose fat?

Do you even need to cut calories if you do more activity?

If you’ve been around anyone in fitness or who’s dieting for any length of time you’ll know that when people cut calories they tend to suffer a bit.

This, we are told is all part of the course.

You’ve got to suffer a bit to get the body you want and dropping calories is a necessary evil to lose body fat.Or do you?

While it’s true you’ll probably need to cut some calories at some point, it maybe shouldn’t be your first action.

Most people don’t move as much as they should and most people don’t train as hard as they think they do.

If this was addressed before dropping food then you’re being more productive with the food you’re already eating rather than dropping food THEN trying to do more.

In this video I’ll cover my methods that I use with clients to get them in great shape and sometimes it’ so effective that we actually need to increase food to drop more body fat.

• Listen to the podcast
• Watch the video below

Check out my YouTube channel for more videos.

Play Video

Use my Calorie Calculator to work out your calories for fat loss and get a free macro guideFind out more about my coaching program to get you into your best shape ever

The post 64. Should You Cut Calories or Increase Activity First to Get in Shape appeared first on BUILD | Business Mentoring.

Fat Loss Programs are Dead

 

If you’re a man or woman and you love lifting weights then a fat loss program won’t be best for you.Here’s why: Men and women who lift weights want to be more muscular, whether your definition of ‘muscular’ is ‘toned’ or jacked to fcuk then the method is the same.

• You need to lift weights with sufficient volume and with resistance to invoke a near or actual failure signal so that the body builds muscle as a response.
• This requires enough calories to give you the energy to do the work Fat loss programs by definition restrict your energy.

Of course you need to be in a calorie deficit to lose body fat, that’s simple thermogenics and you’ll not be losing fat in a surplus.

Fat loss programs always focus on this deficit as the primary goal.

Regardless of how they achieve it they want you to lose weight.

Weight is their marker of success.

• Lost weight? -Winning.
• Gained weight?  – Failing

However I’ve worked with many clients that have visibly lost fat but gained weight.

• Did they fail? Did they hell.
• They transformed their physiques and looked 100% better.
• If we had focussed on fat loss then the emphasis would have been on restricting calories.
• In many cases we added more carbs as the volume training required more energy to fuel the workouts.

In fact, if we had restricted further then they wouldn’t have been able to output as much in the gym and they would never have got the results they wanted.

People say that you can’t build muscle and burn fat in a deficit.

They are dead wrong.

The only people this would apply to would be those in already really lean condition eg a competing bodybuilder or someone who is in a huge deficit so there is not energy to build muscle.

What I’ve proven repeatedly is that if you manage the deficit between 300-500 kcal deficit and keep matching that with more carbs and protein as the output increases you can raise food while still losing body fat.

This is why i don’t do ‘fat loss programs’ any more.

I focus on building a better body for my clients.

Fat loss comes as part of that process but it’s a nice addition to building more muscle.

• Listen to the podcast
• Watch the video below

Check out my YouTube channel for more videos.

Play Video

Use my Calorie Calculator to work out your calories for fat loss and get a free macro guideFind out more about my coaching program to get you into your best shape ever

The post 63 The Best Fat Loss Program For Men or Women Who Lift Weights appeared first on BUILD | Business Mentoring.

Tips for building muscle when you are a hard gainer

Are you a hard gainer and find it tough to add muscle?

This body transformation case study shows how Andrew added more muscle to his already lean and fit physique to gain over 2kg of muscle while reducing his body fat levels.

In this video I cover Andrew’s diet and his training patterns for adding lean muscle tissue.

How we gradually progressed his training to increase volume for thicker, fuller muscle.

How we programmed his nutrition so that he went from 300g carbs a day to 500g a day while still losing body fat.

 

Podcast 61 – Tom Blackman Podcast

For coaching – www.bkmnutrition.com/coaching

To get some free workouts from Andrews training – www.bkmnutrition.com/vitamint

• Listen to the podcast
• Watch the video below

Check out my YouTube channel for more videos.

Play Video

Use my Calorie Calculator to work out your calories for fat loss and get a free macro guideFind out more about my coaching program to get you into your best shape ever

The post 62 Hardgainer Body Transformation Methods appeared first on BUILD | Business Mentoring.