Built Better Training

01/04/2025

Happy to receive this notification last night twice in a row.

Straight from google:

“While the average resting heart rate for adults is considered to be between 60 and 100 beats per minute, athletes, especially those engaged in endurance sports, can have significantly lower resting heart rates.

Some elite endurance athletes, like marathon runners, have been reported to have resting heart rates below 40 bpm.”

For my age (41) I’m almost off the charts

31/03/2025

Are Processed Foods Bad? Let’s Set the Record Straight.

Not necessarily! While whey protein is highly processed, it’s often viewed as a healthy and essential supplement for many people. The truth is, processing comes in many forms – even cooking and chewing are forms of processing. 🔄

When people talk about “bad” processed foods, they’re usually referring to those that are ultra-processed, low in fiber, lacking essential micronutrients, and are often engineered to be extremely tasty. These kinds of foods can be part of a balanced diet, but if they make up too much of your meals, it can be easy to exceed your calorie goals or miss out on important nutrients.

That said processed foods aren’t inherently bad – it’s all about balance. Healthy diets typically include a variety of minimally processed, nutrient-dense foods, with some room for processed foods here and there.

So don’t stress about a scoop of whey protein – it’s not the processed foods you need to worry about, but rather how you balance your overall nutrition. 🥗

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27/03/2025

Wondering if low-carb or ketogenic diets are the right fit for you?

Many people prefer low-carb diets because they align better with their food preferences or help them feel fuller for longer on fewer calories. These diets can be effective for weight loss and maintaining weight, and they often help manage hunger and cravings during a diet.

However, there are a few things to consider:

- Cutting carbs can make it trickier to get enough essential vitamins and minerals.
- If you’re into high-intensity workouts, you might notice a dip in performance when carbs are too low.
- Low-carb diets aren’t necessarily more effective than low-fat diets when it comes to losing fat, building muscle, or improving heart health. The key is getting the right balance of protein and calories.

For a typical low-carb diet, carbs usually make up 30% of your daily intake or less (around 200g or less per day). On a ketogenic diet, carbs are even more restricted, often under 50-60g per day. While these diets aren’t a magic bullet for muscle growth or performance, they can still be a good option for those focused on weight loss or maintenance.

If you need help or advice send me a message. Let’s figure out the best plan for your unique goals.

Send a message to learn more

25/03/2025

Want to know how much fat you should be eating? 💥

Dietary fat is essential for your health. It plays a key role in building cell membranes, producing hormones, and helping your body absorb important vitamins. Plus it helps keep you feeling full and satisfied. 🥑

But not all fats are created equal. Healthy fats like omega-3 and omega-6 fatty acids help regulate inflammation and support your overall health. Cutting fat too low can lead to increased hunger and hormonal imbalances.

How much fat should YOU eat?
Most health guidelines suggest fat should make up 20-35% of your daily calories. But, this may vary depending on your unique needs. To find your lower limit of fat intake, use this simple formula:

1️⃣ Subtract 150 from your height (in cm)
2️⃣ Multiply the result by 0.5
3️⃣ Add 30 to that number

💡 If you’re under 150 cm tall, just set your lower limit to 30g/day.

There’s no one-size-fits-all approach! Healthy fats can fit into many different diets, but balance is key.

If you want more tips on reaching your fitness goals through proper nutrition and personalized training, message me today. 💪

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22/03/2025

Hello! I've never had reviews turned on with this page which is a huge regret after all the years of helping people.

If I've ever helped you directly with PT or indirectly with just sharing useful information or tips could you please do me a favour and leave me an honest review?

It only counts on my page if it's a public review.

Thank you so much :)

https://www.facebook.com/BuiltBetterTraining/reviews

Qualified personal trainer taking online clients.
Message the page.

21/03/2025

Tired of Diets That Don’t Work?

If you're fed up with jumping from one fad diet to the next, it’s time to try something different. Forget the quick fixes and focus on real, sustainable results.

The secret? It’s not about restricting yourself, it’s about smart, science backed nutrition that works.

Whether your goal is fat loss, muscle gain, or improving performance, I’ll help you build a diet plan that fits your lifestyle and maximizes your progress.

No extremes.
No deprivation.
Just the right food in the right amounts.

Ready to finally ditch the dieting confusion and get real, lasting results? Send me a message

Send a message to learn more

20/03/2025

One of my online PT clients lost 2.5kg’s from the first week with me 👏🏻

Send me a message if you want to get started on your journey 👍

19/03/2025

What Are Macronutrients & Why Do They Matter for Your Fitness Goals? 🍎

When it comes to fueling your body for optimal performance and reaching your fitness goals, understanding macronutrients is key! The three major macronutrients are:

1️⃣ Protein
2️⃣ Carbohydrates
3️⃣ Dietary Fats

These are the building blocks of your diet and provide the calories (energy) you need. But here's the twist: not all macronutrients are created equal. Here’s how they stack up:

- Protein: 1g = 4 Calories
- Fat: 1g = 9 Calories
- Carbohydrates: 1g = 4 Calories

Each macronutrient plays a unique role in your body and your training. For instance:
- Protein is crucial for muscle repair and growth.
- Carbs fuel your energy for workouts and daily activities.
- Fats support hormone production and overall cell function.

Even if you’re consuming the same total number of calories each day, your macronutrient ratio can significantly impact your body composition and performance.

📈 Want to optimize your nutrition for better results, more energy, and improved fitness? Whether you’re looking to build muscle, lose fat, or just feel better in your day-to-day life, I’m here to help you get there!

👉 Send me a message and let’s create a plan tailored to your goals! 🏋️‍♀️

Send a message to learn more

17/03/2025

Want to build muscle effectively? 💪

It’s not just about eating more – it’s about eating smart!

When trying to gain muscle, extra calories are key, but it’s important to remember that the body uses energy in many ways, not just for muscle growth. 💡

To get the best results, start with a modest increase of 350–500 extra calories per day. Monitor your progress and adjust based on how your body responds week to week. Focus on getting the right balance of macronutrients by tracking your calories with a free app like myfitnesspal.

The goal: Build muscle while keeping fat gain to a minimum! 🔥

Need help with your training? Send me a message

Send a message to learn more

16/03/2025

Do you not get sore from training anymore? ❤️‍🩹

Try switching up your tempo.

3 seconds controlled in the lowering part of your lift and when you get to the top of the contraction squeeze the target muscle.

You will need to lower the weight you usually lift and leave your ego at the door for this.

Enjoy

15/03/2025

Want to Lose Fat Without Losing Muscle? 🔥

If you’re cutting calories to shed fat, you might also be putting yourself at risk for muscle loss if not done correctly.

The solution? Eat more protein! Aim for 0.55 to 1.0 grams per pound of body weight—or even higher if you’re training hard and pushing for lower body fat levels. 💪

Want a custom plan to maximize fat loss while keeping your muscle? Message me today and let’s get started! 📩💯

14/03/2025

Want to shed some kilos?

To lose around 0.5 kg (1 pound) per week, you need to cut about 500 calories from your daily intake.
For example, if you need 2,500 calories a day to maintain your weight, try eating 2,000 calories a day for a week. This will create a 3,500 calorie deficit for the week, leading to that 0.5 kg loss.

A Few Things to Keep in Mind:

Slow and Steady: Aim for about 0.5 kg to 1 kg of weight loss per week. This way, you're burning fat, not muscle.

Avoid Going Too Low: Cutting 1,000+ calories daily might help you lose weight faster, but it can also slow your metabolism and make it harder to keep getting the weight off long term.

Don’t Forget Hydration: Weight loss should come from fat, not water. Stay hydrated.

Fuel Your Body Right: Pair your calorie deficit with exercise (strength training + a bit of cardio) and make sure you're getting the nutrients you need through a high protein diet.

Losing weight is all about balance. Don’t starve yourself—just eat smarter, move more, and stay patient. If you need help building a plan that works for you, I’m here for it!

Send me a message 💪

Send a message to learn more