Rob Pitt Personal Training

13/08/2024

Ditch the restrictive diets! 🚫🍽️

Restrictive eating can often lead to frustration, burnout, and an unhealthy relationship with food. Instead, let’s focus on balance and nourishment.

02/01/2023

What are your goals for 2023?

14/09/2022

29/03/2022

One of the most common questions in the fitness industry is "how do I lose belly fat" or "how do I lose fat in my arms/legs"

Unfortunately there is no magic secret to burning fat in specific areas despite what you may read about supplements or people tying to sell you "revolutionary programs"
No amount of sit ups fot example is going to do anything other than working the muscles in your abs and your cardiovascular system ie your heart and lungs

With any compositional change in any area of your body comes down to periods of being in a caloric deficit to lose the fat with periods of being in a caloric surplus to increase the muscle size meaning eating less than your body needs or more than

We are all built differently with some people being more genetically gifted than others which is why trying to look like somebody else is something I would always try to steer people away from

Consistency and time is key, focus on your own goals and see every small change as a path to long term success

12/03/2021

The driving factor for weight loss or weight gain comes down to energy balance

Every diet out there for weight loss involves a reduction in calories

The biggest factor for weight loss or gain is in our control which involves a reduction or surplus of calories

This is the basics, how we get here involves direction and change

This is where having your own coach can give you guidance, accountability and support to reach your goals

DM for any coaching enquiries

04/02/2021

Fitness trackers can be a great tool for your fitness journey but you really should disregard calories burned for anything other than using as a trend.

You are not burning 1000 calories going for an hours walk but nearer 200

When lifting weights or attending classes again these are massively inaccurate, the biggest concern with this is people thinking they need to eat back these calories causing you to be in a surplus of caloric expenditure causing you to gain unwanted weight

24/01/2021

These reasons alone are not the cause for weight gain or particularly fat gain however 👇

⚠️ Skipping meals can result in over eating later on
⚠️ Carbs are very tasty and easily overeaten
⚠️ People are more likely to snack more in the evening
⚠️ Fats contain more calories at 9 per gram compared to carbs and protein at 4

I currently have a few spots for personalised 1-1 online coaching if you need guidance and want to know more please DM

31/12/2020

Happy new year to everyone when the bells ring!

30/12/2020

As we approach 2021 and people start thinking about new years resolutions the MLM / Pyramid scheme vultures will be out in force

A few things useless in 2020 and still useless in 2021

Weight loss tea/coffee ❎
Detox supplements ❎
Fat burning pills ❎
Nutritional cleanses ❎

The only thing these things will do is take your money

What does work?

Following a structured fitness and nutritional plan ✅
Setting achievable goals ✅
Being consistent most of the time ✅
Making small changes for long term results ✅

Any enquiries on how i can help with this please DM and if you are interested in FREE coaching keep your eyes peeled

14/12/2020

A problem a lot of people see with the scale is they weigh themselves randomly

The problem with this is that your body's water weight can fluxuate daily by as much as 6 pounds particularly women at their time of the month or if you have recently started eating more or less carbs due to glycogen depleting or building up (the stored carbs used for energy)

This can be demoralising seeing you have lost a few pounds and "gained it back"

For a better representation of your weight would be to weigh yourself daily to get a better average or better yet try to focus more on the mirror and using measurements

13/11/2020

This is the Muscle & Strength Pyramid by Eric Helms highlighting the importance of training priorities

A few things i get asked often

What is the best gym programme for my goal?
When is it best to eat before / after the gym?
How long should i rest between sets?

Focus on the basics before anything else!

Progressive overload is a fundamental training principal and for that to happen, you need to do something regularly enough with upwards progression, this is where mapping out your goals becomes the driving factor and logging your workouts becomes essential

Let me do the thinking for you DM or Comment any questions

09/11/2020

Eating good 5 days of the week but still not losing weight?

Why cheat days do not work and the importance of tracking what you eat

For coaching enquiries please DM to discuss how i can help you reach your goals

31/10/2020

When it comes to muscle fibres that have been developed for hypertrophy (muscle gain) or strength/endurance once the training demand or nutrition is no longer being met you will experience loss of muscle and stength but wait..

The term muscle memory would usually refer to remembering motor skills from repetitive movements through brain signalling however this study explains that the muscle cells having decreased still remain in a trained state having held the information in the cells and once the training has continued (such as after covid gym closures) the time spent training for the same adapations will be significantly decreased

Within the current paradigm of the myonuclear domain theory, it is postulated that a linear relationship exists between muscle fibre size and myonuclear content. The myonuclear domain is kept (relatively) constant by adding additional nuclei (supplied ...

08/10/2020

If you want to build muscle, prioritize strength training. Muscle is built in the gym, but it's repaired in the kitchen. Make sure you're eating enough to support growing 1-2lbs per month.

For fat loss, it's simple. Eat at a deficit to lose fat. Resistance train to build/retain muscle