Savage Fitness Personal Training

27/07/2025

💥HOW TO ACHIEVE YOUR GOAL!

Whether your goal is losing body fat, building muscle mass or gaining strength the fundamentals remain very similar!⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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The only real difference between fat loss and muscle gain is whether you use a calorie deficit or a calorie surplus. Either way the goal is still progressive overload whilst using perfect form.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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When looking to gain strength your training will focus more on lower rep ranges, which generate more neural adaptations than hypertrophy training in higher rep ranges does.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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27/07/2025

27/07/2025

1600 CALORIES!

Sunny day food inspo ☀️⁣so once a year in our case

𝐁𝐑𝐄𝐀𝐊𝐅𝐀𝐒𝐓: 2 crumpets + 2 eggs⁣

𝐋𝐔𝐍𝐂𝐇: tuna salad, 1 tin tuna, all the salad you like, feta, olives + light Mayo & buttered wheaten bread

𝐒𝐍𝐀𝐂𝐊: Ice lolly

𝐃𝐈𝐍𝐍𝐄𝐑: BBQ burger, in a bap(bun), with sauce + 30g cheese

𝐂𝐮𝐳 𝐬𝐮𝐦𝐦𝐞𝐫 - 2 gin & Diet mixers 💃🏼⁣

27/07/2025

💥HOW TO TRAIN FOR MUSCLE GAIN!

Here's some evidence-based tips for setting up your program for optimal muscle gain!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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When training to gain muscle, the most important thing to understand is that goal should always be to progressively overload your muscles with an increasing stimulus over time. AKA getting stronger!⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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However, there are many other variables that go into how effectively you can achieve that goal of progressive overload!⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Now it would be impossible to cover all the variables involved in a resistance training program in one graphic, but this graphic provides some guidelines for some most important ones to understand when setting up your training!⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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25/07/2025

Beef burritos recipe

A meaty, spicy beef burrito is the perfect family dinner. Wrapped in tortillas and grilled with melted Cheddar cheese, these easy-to-prepare burritos have a hearty, beef and bean filling. Serve with a little fresh salad and soured cream.

Serves 4
25 mins to prepare and 40 mins to cook
812 calories / serving
Carbohydrate 79.5g
Protein 46.9g
Fat 34g
Fibre 11g

Ingredients

1 tbsp sunflower oil
1 medium onion, finely chopped
2 garlic cloves, minced
500g beef mince
1½ tsp ground cumin
1½ tsp paprika
¼ tsp hot chilli powder
2 tsp tomato purée
400g tin chopped tomatoes
1 x 210g tin kidney beans, drained
75ml beef stock
4 tbsp chopped coriander, plus extra to garnish
8 x 20cm flour tortillas
100g Cheddar cheese, grated

To serve
2 Little Gem lettuces, shredded
200g cherry tomatoes, quartered
soured cream (optional)

Method

Heat the sunflower oil in a large saucepan over a medium-high heat. Sauté the onion and garlic for 5-6 mins, stirring occasionally, until the onion starts to brown. Add the beef mince and increase the heat. Cook for 3 mins, stirring continuously to break up meat, until browned all over.

Stir in the cumin, paprika, chilli powder and tomato purée, and cook for a further 1 min. Add in the chopped tomatoes, kidney beans and stock, stir and bring to the boil, then reduce to a simmer for 20 mins until thickened, stirring occasionally.

Remove from the heat, stir in the chopped coriander and season to taste. Preheat the grill to high. Spoon the beef filling into the centre of the tortillas. Scatter half the cheese down the filling, then fold the sides of the tortillas in to create the burritos. Arrange them closely together on a baking tray and top with the remaining grated cheese.

Grill for 1-2 mins until the cheese has melted and the filling is hot, then transfer to serving plates. Serve with the lettuce, tomatoes and a dollop of soured cream, if liked.

Tip: The filling can be made a day in advance – the flavours will develop further if left overnight. Cook the filling as per the recipe and allow to cool completely. Transfer to an airtight container and chill in the fridge until needed. Preheat the oven to gas 6, 200°C, fan 180°C. Fill the tortillas with the cold beef mixture and cheese, as per the recipe, and place on a baking tray. Cook for 10-12 mins until the filling is piping hot and the cheese has melted. If the tortillas start to brown too quickly, place a piece of foil over the top.

22/07/2025

⭐Movement is essential for our health physically and mentally. We are designed to move yet in modern day life everything created is to make our lives easier but this mean we have become more and more sedentary. Walking is a great way to increase your NEAT number (NEAT is Non Exercise Activity Thermogenesis which is the amount of energy you use when not exercising), and the overall calories your body uses for energy. Walking therefore can be a great tool to maintain or even lose body weight.

You will all have heard about aiming to get 🚶 10,000 steps 🚶 a day and some of health benefits for this (to remind ya’ll):

⚖️ Potential to lose body weight - the more you move the more calories you will burn.

🌡️ Can lower Hypertension/high blood pressure - reducing the chances of heart attacks and strokes.

😥 Reduce mental stress - getting outside without your phone and just your thoughts is a great way to have a break and destress and make you more productive.

💤 Help you to sleep - the more moving you do during the day; the more rest you will need so this should lead to a better quality of sleep making you feel more refreshed when you wake up.

🚶 Remember 10,000 steps is not the exact number but more a figure to aim for, if you don’t hit it that is fine, just aim to walk a little more each day or each week to be .

22/07/2025

Big shock for everyone!

We’ve all seen the graphs that compare G&Ts to other drinks claiming that a G&T is the BEST way to save calories – However are all G&T’s the same?

Flavoured gins are a perfect summer drink – from strawberry pink gin to chocolate orange.

But have you ever considered the amount of sugar in your flavoured gin and tonic. While most standard dry gins contain no sugar, many flavoured gins contain more that you would expect - UP TO 16 CUBES OF SUGAR PER BOTTLE...

If you add standard tonic, rather than slimline. A 250ml serving of tonic contains up to 12g of sugar, meaning two single flavoured G&Ts would be almost all your recommend daily amount of 30g of sugar.

What are your go-to alcoholic drinks while dieting?

22/07/2025

CAN YOU OUT RUN A BAD DIET? NUTRITION IS KEY...

We've all been there. You've had one of the BEST weekends ever, however you've over indulged on food and drink - so what do you do?

Monday comes and you decide to go on a run to counteract your excessive food consumption. However, you can't out-run bad habits. It is much easier to cut some calories from your diet through a few light switches and portion control than trying to cancel out eating too much food.

Many of us have been taught to believe that cardio is the be all and end all in terms of fat loss and that weight training will just 'MAKE US BUFF', hence why many of us will try to lessen the damage after a binge or blowout, attempting to counteract what is, in actual fact, a mere dint in comparison to what we’ve actually consumed.

So, let’s make it simple for you…
Cardio isn't the ONLY answer to your fat-loss goals

Fat loss is determined by how many calories we consume vs. calories out, of which nutrition is key in driving the result. Exercise is an accessory to your plan, additional activity equates to additional calories burnt; it will also provide you with improved fitness, good endorphins and many other physical and mental health benefits.

So cardio won't be the answer to a weekend binge and is no quick fix to erase food guilt.

Another point - You don't have to miss out dining out if you're trying to lose weight, just be smart with your choices. Many people will isolate themselves while trying to lose weight, fearing socialising will stall progress. Your diet needs to be sustainable and not be restrictive so you can enjoy your life.

Here's our tips for making it work:
✅Save a calorie allowance during the day for those weekends
✅Consider protein and balance in each meal for a better end outcome
✅Pre-plan - look at the menu prior to stay on track
✅Many components = more complicated to track
✅Note the cooking method: oil = 120 calories per tablespoon
✅Pick smarter beverages and limit/keep track of alcohol.
Work smarter, not harder and have a good relationship with both food and exercise.

22/07/2025

Have a fun weekend then come Monday, feel like s**t & feel you have to ‘be good’?

Save this 📩⁣

I’m a broken record but the magic is in the 𝐜𝐨𝐧𝐬𝐢𝐬𝐭𝐞𝐧𝐜𝐲.

If you cannot stick to your Cals why would less calories be a better idea? Seriously - think about that.

𝘐𝘧 𝘢𝘥𝘩𝘦𝘳𝘦𝘯𝘤𝘦 𝘪𝘴 𝘭𝘰𝘸, 𝘮𝘢𝘺𝘣𝘦 𝘺𝘰𝘶𝘳 𝘤𝘢𝘭𝘰𝘳𝘪𝘦 𝘨𝘰𝘢𝘭 𝘪𝘴 𝘵𝘰𝘰 𝘭𝘰𝘸 🧐

For 99% of you aiming for 1200 Cals I can almost promise you, your goal is 𝐭𝐨𝐨 𝐥𝐨𝐰.

For those going off MFP recommendations, 𝐲𝐨𝐮𝐫 𝐠𝐨𝐚𝐥 𝐢𝐬 𝐭𝐨𝐨 𝐥𝐨𝐰.

Be realistic about what you can *consistently* do. Then do that.

22/07/2025

Have you ever fallen victim to unhelpful food rules?⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I know I have. However, it is possible to reframe them.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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1. “I have to finish my plate” - this is a common one! It, unfortunately, causes us to not listen to our body’s internal hunger cues. Instead I want us to replace it with “I eat until I’m satisfied.”⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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2. “I always eat at __ time.” Perhaps this was developed because of a routine with work and school. However our hunger isn’t always going to be the same at each time each day. Instead I want you to say “I can be flexible with eating times”.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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3. “I only use treats as a pick me up” Perhaps food was used as a reward growing up and now we turn to it as an emotional outlet. However it’s a better strategy to make room for those fun foods on a regular basis so they don’t aquire that “forbidden fruit” status. Instead I want you to say “I make room for fun foods”⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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22/07/2025

Regardless of how long it takes you to lose weight, there's going to be a significantly longer amount of time left to maintain it.

(You know, like the rest of your life.) 😅

If you aren't taking time right now to develop habits and strategies for maintaining your results, then you're going to struggle time and time again.

Let me repeat that…

𝗜𝗳 𝘆𝗼𝘂 𝗮𝗿𝗲𝗻'𝘁 𝘁𝗮𝗸𝗶𝗻𝗴 𝘁𝗶𝗺𝗲 𝗿𝗶𝗴𝗵𝘁 𝗻𝗼𝘄 𝘁𝗼 𝗱𝗲𝘃𝗲𝗹𝗼𝗽 𝗵𝗮𝗯𝗶𝘁𝘀 𝗮𝗻𝗱 𝘀𝘁𝗿𝗮𝘁𝗲𝗴𝗶𝗲𝘀 𝗳𝗼𝗿 𝗺𝗮𝗶𝗻𝘁𝗮𝗶𝗻𝗶𝗻𝗴 𝘆𝗼𝘂𝗿 𝗿𝗲𝘀𝘂𝗹𝘁𝘀, 𝘁𝗵𝗲𝗻 𝘆𝗼𝘂'𝗿𝗲 𝗴𝗼𝗶𝗻𝗴 𝘁𝗼 𝘀𝘁𝗿𝘂𝗴𝗴𝗹𝗲 𝘁𝗶𝗺𝗲 𝗮𝗻𝗱 𝘁𝗶𝗺𝗲 𝗮𝗴𝗮𝗶𝗻.

And listen, I get it.

Being patient with weight loss is tough.

But let me ask you…

Aren't you tired of losing the same 10-20 pounds from crash dieting only to gain it back a few months later?

Aren't you ready to stop feeling like you have to sacrifice all of the foods and activities you love just to reach your goal slightly faster?

Savage fitness want to help people achieve life long results! No quick fixes.

Need help drop us a message today 😁💪🏼

13/07/2025

Real world eating! Your not a rabbit so don’t eat like one 😝

😋😋 2k cal inspo

𝐁𝐑𝐄𝐀𝐊𝐅𝐀𝐒𝐓: 2 crumpets, 10g butter, 2 eggs + 50g smoked salmon

𝐋𝐔𝐍𝐂𝐇: 1 tin tuna, 70g (dry) pasta, veggies of choice, 40g salad cream

𝐃𝐈𝐍𝐍𝐄𝐑: diy burrito bowl; 1 packet micro rice, spices, 150g chicken, 1/3 tin mixed beans, veggies, salsa + 30g cheese⁣

𝐒𝐍𝐀𝐂𝐊: apple + magnum 😎⁣

Is this your idea of food heaven or hell 😇😈 drop the emoji below 🙊⁣

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