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Dale Edgington - Online Coaching, Stratford-upon-Avon (2025)

22/04/2025

Effective and sustainable fat loss is about improving:

Body fat levels
Muscle retention
Energy levels
Satiety
Overall health

Most people who attempt weight loss fail at all of these.

You can lose fat or weight, but not achieve the others, and then put it all back on again quickly.

If you improve all of these, you will find it much easier to get and stay in shape long term.

What else helps people sustain their fat loss transformation?

#

10/04/2025

This is the Cookie Cottage.

Yes, a cookie shop.

It's probably my favourite shop in the town in which I live.

Now, I'm somebody who eats a diet of almost entirely whole foods, so trips to this store are few and far between.

However, I have always had a 'sweet tooth', despite such foods making me look, feel, and perform worse.

Why don't I go here every single day?

Because I'd get fat.

Why don't I go here every single week?

Because my cravings nor hunger are that high.

But I 'could' go every single week. I just choose not to.

Instead, I go roughly once a month, usually the last Sunday of the month as a nice treat.

What am I getting at?

You CAN eat whatever you like when trying to get and stay in shape. Literally anything.

If any coach tells you to avoid individual foods or food groups, or perhaps entire macronutrients, get the hell away from them.

What matters is that you hit your calorie targets, protein targets, essential vitamin, and mineral targets.

You can achieve all of those while still enjoying some of your favourite treats each week.

Just understand that you probably can't eat them every single day, or else you will struggle to eat productively.

Because

09/04/2025

Meet Jack 🇺🇸

Jack wanted to drop body fat and build strength.

📉 14 lbs down in under 2 months
⚡️ Feels hyped and full of energy
💪 Getting stronger in every exercise

You can achieve similar life-changing results with my help.

I'm looking for 3 busy, stressed, out of shape men.

• Melt away 15-100 lbs of fat
• Build 5+ lbs of muscle
• Make your clothes fit better
• Gain energy, productivity & confidence

DM me 'COACH' to learn more (NOT FREE)

#

Would you like help achieving your fat loss goals in 2025

08/04/2025

Sleep is one of the main things that people get wrong when trying to lose weight and stick to a diet.

If you feel perpetually tired, then how do you expect to eat and exercise productively?

How will you perform mentally and physically at your best in the gym if you feel tired all of the time?

How will you make the best food choices if you have no energy?

How will you persevere through feelings of hunger and cravings if you're exhausted?

It's unrealistic for you to get more than 8 hours consistently unless your routine and schedule allow it, but if you can combine 8 hours on most evenings with regular lie ins then that will help to alleviate sleep debt.

If you can't wake up without an alarm, then that tells you a lot.

Aim for between 8 and 9 hours, average sleep across the week, and do this consistently until you wake up feeling good and refreshed.

07/04/2025

A calorie deficit is essential for fat loss.

But how hungry you feel when dieting is 100% in your control.

1. Stay well hydrated
2. Eat more quality protein
3. Improve sleep
4. Less junk food & alcohol
5. Focus on whole foods

What would you add?

If you found this post helpful, then please like, save & share the post to your story! I would really appreciate it 👍

03/04/2025

CLIENT PROGRESS

Adam is crushing his fat loss goals.

📉 Lost 27 lbs of unwanted fat
💪 Healthier, fitter, and stronger
✅️ Loving his programme
🏆 Achieving a lot more with less work

Do you want to achieve similar, life changing results?

Start your journey TODAY.

I'm looking for 3 busy, stressed, out of shape men.

• Melt away 15-100 lbs of fat
• Build 5+ lbs of muscle
• Make your clothes fit better
• Gain energy, productivity & confidence

DM me 'COACH' to learn more (NOT FREE)

03/04/2025

Patience is a virtue.

In all areas of life, exercising patience is what's required on your journey to achieving your goals.

Whether you want to build wealth, a physique, or a relationship.

In regards to achieving a top physique (low body fat levels and well above average muscle mass), this will take several years at the earliest. And that's if you're doing everything optimally.

Nothing worth having in life comes easily or quickly.

Fast sources of pleasure might arrive quickly then be over quickly, but what fulfils you long-term usually also takes a significant amount of time to attain.

Most people are out of shape because they eat too much, don't move enough, or a combination of both.

But this is also impatience. They couldn't wait to eat more food, and they didn't want to wait until to see the results of a gym workout on their body.

If people knew how to eat productively and set up their habits, they wouldn't rush to eat as much food, or in particular as much of the kinds of tasty, yet unhealthy that they likely over eat.

If they understood the best methods to efficiently drop body fat while simultaneously building strength and tthat they could realistically lose between roughly 1-2 lbs of fat a week but also gain 1-2 lbs of muscle a month, they wouldn't skip as many workouts as they do.

If you are somebody who is impatient in pursuit of your health and fitness goals, then I have good news for you.

I'm looking for 3 busy, stressed, out of shape men.

• Melt away 15-100 lbs of fat
• Build 5+ lbs of muscle
• Make your clothes fit better
• Gain energy, productivity & confidence

DM me 'COACH' to learn more (NOT FREE)

#

Are you somebody who struggles to lose weight?

01/04/2025

Fat loss 101: 🔥

- Small calorie deficit
- Resistance training 3-6 days a week
- 5k+ steps a day
- 1g protein per lb of muscle
- Eat all/mostly whole foods
- Do some cardio
- 8-9 hours of quality sleep each night
- Drink tons of water
- Learn to be patient

What else would you add?

If you found this post helpful then please like, save & share the post to your story! I would really appreciate it 👍

I'm looking for 3 busy, stressed, out of shape men.

• Melt away 15-100 lbs of fat
• Build 5+ lbs of muscle
• Make your clothes fit better
• Gain energy, productivity & confidence

DM me 'COACH' to learn more (NOT FREE)

13/03/2024

Fat loss 101:

- Small calorie deficit
- Resistance training 3-6 days a week
- 5k+ steps a day
- 1g protein per lb of muscle
- Eat all/mostly whole foods
- Do some cardio
- 8-9 hours of quality sleep each night
- Drink tons of water
- Learn to be patient

What else?

If you found this post helpful then please like, save & share the post to your story! I would really appreciate it 👍

06/06/2022

𝗚𝗥𝗢𝗪 𝗬𝗢𝗨𝗥 𝗖𝗛𝗘𝗦𝗧 📈

I see so many guys in the gym training their Chest inefficiently.

𝗧𝗵𝗲 𝘁𝗿𝘂𝘁𝗵 𝗶𝘀 𝘁𝗵𝗮𝘁 𝘆𝗼𝘂'𝘃𝗲 𝗮𝗹𝗹 𝗯𝗲𝗲𝗻 𝗹𝗶𝗲𝗱 𝘁𝗼, 𝗿𝗲𝗴𝗮𝗿𝗱𝗶𝗻𝗴 𝘁𝗵𝗲 𝗯𝗲𝘀𝘁 𝘄𝗮𝘆 𝘁𝗼 𝗱𝗲𝘃𝗲𝗹𝗼𝗽 𝘆𝗼𝘂𝗿 𝗣𝗲𝗰 𝗺𝘂𝘀𝗰𝗹𝗲𝘀 🤥

It turns out the Barbell Bench Press is an excellent Upper Body strength-building exercise.

It's also a great way to burn calories lots of calories when cutting 🔥

But it's not the best way to target and grow your Chest muscles ❌

Your Pec muscles number one function is horizontal adduction of the Humerus (Arms).

Or simply put, bringing your Arms across or closer to your Sternum.

If you're holding a Barbell, how are you going to bring your Arms across or towards your Sternum? 👀

Switching to a Dumbbell Bench Press will give your Arms more freedom to do this ✅

You'll be able to horizontally adduct your Arms at the top of the movement.

But even then, you're only getting a bit more adduction and the Dumbbells will hit each other.

However, I'd still recommend the Flat or Decline Dumbbell Bench Press to grow your Chest.

So what else can you do?

Using a Cable Machine allows the resistance to come from behind you so that you can push it forwards, rather than above your head to push it up.

𝗨𝘀𝗶𝗻𝗴 𝗖𝗮𝗯𝗹𝗲𝘀 𝗮𝗻𝗱 𝘁𝘄𝗼 𝘀𝗲𝗽𝗮𝗿𝗮𝘁𝗲 𝗴𝗿𝗶𝗽𝘀 𝗮𝗹𝗹𝗼𝘄𝘀 𝘆𝗼𝘂 𝘁𝗼 𝗮𝗰𝗵𝗶𝗲𝘃𝗲 𝘁𝗵𝗮𝘁 𝗳𝘂𝗹𝗹 𝗵𝗼𝗿𝗶𝘇𝗼𝗻𝘁𝗮𝗹 𝗮𝗱𝗱𝘂𝗰𝘁𝗶𝗼𝗻 𝗼𝗳 𝘁𝗵𝗲 𝗔𝗿𝗺𝘀 🏆

Bringing both Arms across each other to get the full, perfect contraction of the Pec muscles.

You can do this effectively with 3 Cable exercises.

👉🏻 Seated Cable Chest Press

👉🏻 Bent Over Cable Chest Press

👉🏻 High to low Cable Crossover

What exercises are you currently doing for the Chest?

If you want to torch body fat, build strength & gain confidence, then apply for Online Coaching today!

Contact me via DMs for more details 📲

21/05/2022

𝗟𝗜𝗙𝗧 𝗪𝗘𝗜𝗚𝗛𝗧𝗦 𝗢𝗥 𝗖𝗔𝗥𝗗𝗜𝗢 𝗙𝗢𝗥 𝗙𝗔𝗧 𝗟𝗢𝗦𝗦? 🔥

The majority of people who want to lose weight will be doing mostly or exclusively cardio... 👎

𝗜 𝗯𝗲𝗹𝗶𝗲𝘃𝗲 𝘁𝗵𝗶𝘀 𝗶𝘀 𝗯𝗲𝗰𝗮𝘂𝘀𝗲 𝗹𝗲𝗮𝗿𝗻𝗶𝗻𝗴 𝗮𝗯𝗼𝘂𝘁 𝗮𝗹𝗹 𝘁𝗵𝗲 𝗱𝗶𝗳𝗳𝗲𝗿𝗲𝗻𝘁 𝗺𝘂𝘀𝗰𝗹𝗲 𝗴𝗿𝗼𝘂𝗽𝘀 𝗮𝗻𝗱 𝘁𝗵𝗲 𝗯𝗲𝘀𝘁 𝗲𝘅𝗲𝗿𝗰𝗶𝘀𝗲𝘀 𝗰𝗮𝗻 𝗯𝗲 𝗰𝗼𝗺𝗽𝗹𝗶𝗰𝗮𝘁𝗲𝗱 𝗮𝗻𝗱 𝗶𝗻𝘁𝗶𝗺𝗶𝗱𝗮𝘁𝗶𝗻𝗴 𝗳𝗼𝗿 𝗹𝗲𝘀𝘀 𝗲𝘅𝗽𝗲𝗿𝗶𝗲𝗻𝗰𝗲𝗱 𝗽𝗲𝗼𝗽𝗹𝗲.

Whereas there's nothing complicated about using a Crosstrainer or going for a run 😏 Is there anything wrong with doing lots of cardio? Absolutely not.

Especially if you enjoy doing it and you have cardiovascular/performance goals.

𝗧𝗵𝗲 𝗽𝗿𝗼𝗯𝗹𝗲𝗺 𝗶𝘀 𝘄𝗵𝗲𝗻 𝗽𝗲𝗼𝗽𝗹𝗲 𝘄𝗵𝗼 𝘄𝗮𝗻𝘁 𝘁𝗼 𝗹𝗼𝘀𝗲 𝘄𝗲𝗶𝗴𝗵𝘁 𝗰𝗼𝗺𝗽𝗹𝗲𝘁𝗲𝗹𝘆 𝗶𝗴𝗻𝗼𝗿𝗲 𝗿𝗲𝘀𝗶𝘀𝘁𝗮𝗻𝗰𝗲 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 ❌

Most people will go months and years without picking up a loose weight or using machines in the gym.

𝗥𝗲𝘀𝗶𝘀𝘁𝗮𝗻𝗰𝗲 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗵𝗮𝘀 𝗺𝗮𝗻𝘆 𝗯𝗲𝗻𝗲𝗳𝗶𝘁𝘀 📈

✅ Builds physical & mental strength

✅ Strengthens muscles, bones & joints

✅ Improves flexibility & balance

✅ Burns lots of fat, while retaining more muscle

✅ Improves posture & appearance

Many of my clients were doing JUST cardio as their only form of exercise.

𝗡𝗼𝘄 𝘁𝗵𝗲𝘆'𝗿𝗲 𝗱𝗼𝗶𝗻𝗴 𝗮 𝗹𝗼𝘁 𝗺𝗼𝗿𝗲 𝗿𝗲𝘀𝗶𝘀𝘁𝗮𝗻𝗰𝗲 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴, 𝘄𝗵𝗶𝗰𝗵 𝗵𝗮𝘀 𝘁𝗿𝗮𝗻𝘀𝗳𝗼𝗿𝗺𝗲𝗱 𝘁𝗵𝗲𝗶𝗿 𝗯𝗼𝗱𝘆 𝗰𝗼𝗺𝗽𝗼𝘀𝗶𝘁𝗶𝗼𝗻 🏆

I'll never be one of those dorks who completely ignore cardio and thinks the only exercise you need is lifting weights.

𝗪𝗲 𝘀𝗵𝗼𝘂𝗹𝗱 𝗮𝗹𝘄𝗮𝘆𝘀 𝗯𝗲 𝗱𝗼𝗶𝗻𝗴 𝗰𝗮𝗿𝗱𝗶𝗼. 𝗕𝘂𝘁 𝗮𝘁 𝘁𝗵𝗲 𝘀𝗮𝗺𝗲, 𝘆𝗼𝘂 𝘀𝗵𝗼𝘂𝗹𝗱𝗻'𝘁 𝗝𝗨𝗦𝗧 𝗯𝗲 𝗱𝗼𝗶𝗻𝗴 𝗰𝗮𝗿𝗱𝗶𝗼 👍🏻

A combination of the two is how you're going to achieve your dream body.

03/05/2022

𝗙𝗲𝗲𝗹 𝗦𝗮𝘁𝗶𝘀𝗳𝗶𝗲𝗱 𝗪𝗶𝘁𝗵 𝗬𝗼𝘂𝗿 𝗠𝗲𝗮𝗹𝘀 👌

Many people are doing all they can to eat healthier, but are forgetting all about enjoyment and sustainability.

𝗔 𝗴𝗿𝗲𝗮𝘁 𝗱𝗶𝗲𝘁 𝗶𝘀 𝗼𝗻𝗲 𝘁𝗵𝗮𝘁 𝗶𝘀 𝗲𝗻𝗷𝗼𝘆𝗮𝗯𝗹𝗲, 𝗲𝗳𝗳𝗲𝗰𝘁𝗶𝘃𝗲 𝗮𝗻𝗱 𝘀𝘂𝘀𝘁𝗮𝗶𝗻𝗮𝗯𝗹𝗲 ✅

This is lost on many people who believe their diet needs to be as bland as possible to see results.

Some of my clients were surprised to learn that eating cereals and toast for breakfast isn't optimal for satiety 😁

𝗜𝗳 𝘆𝗼𝘂 𝗺𝗮𝗸𝗲 𝘀𝗼𝗺𝗲 𝘀𝗶𝗺𝗽𝗹𝗲 𝘁𝘄𝗲𝗮𝗸𝘀 𝘁𝗼 𝘁𝗵𝗲 𝗱𝗶𝗲𝘁, 𝘆𝗼𝘂 𝗰𝗮𝗻 𝗺𝗶𝗻𝗶𝗺𝗶𝘀𝗲 𝘁𝗵𝗲𝗶𝗿 𝗵𝘂𝗻𝗴𝗲𝗿 𝗮𝗻𝗱 𝗰𝗿𝗮𝘃𝗶𝗻𝗴𝘀 𝗲𝘃𝗲𝗻 𝘄𝗶𝘁𝗵 𝗳𝗲𝘄𝗲𝗿 𝗰𝗮𝗹𝗼𝗿𝗶𝗲𝘀 😎

So what can you do to improve meal satiety? 🤨

👉🏻 𝗜𝗻𝗰𝗿𝗲𝗮𝘀𝗲 𝗽𝗿𝗼𝘁𝗲𝗶𝗻

Protein is by far the most filling of the three macronutrients and will help to reduce cravings and hunger.

👉🏻 𝗢𝗻𝗹𝘆 𝗲𝗮𝘁 𝗳𝗼𝗼𝗱𝘀 𝘆𝗼𝘂 𝗹𝗶𝗸𝗲

It helps if every food you eat you actually like. There are too many foods for you to not be eating your favourites.

👉🏻 𝗘𝗮𝘁 𝗶𝗻 𝗮 𝗹𝗮𝗿𝗴𝗲𝗿 𝘄𝗶𝗻𝗱𝗼𝘄

Calories are king. Intermittent fasting can be better for some, but fewer calories in a large window can help others.

👉🏻 𝗘𝗮𝘁 𝗺𝗼𝘀𝘁𝗹𝘆 𝗼𝗻𝗲 𝗶𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁 𝗳𝗼𝗼𝗱𝘀

These foods are a lot higher in essential vitamins and minerals, which gives the body more of what it actually wants.

👉🏻 𝗩𝗼𝗹𝘂𝗺𝗲 𝗲𝗮𝘁𝗶𝗻𝗴

Eating more foods that are low in calories but high in volume, such as green vegetables helps to fill up your stomach.

𝗧𝗵𝗲 𝗯𝗲𝘀𝘁 𝘄𝗮𝘆 𝘁𝗼 𝘀𝘁𝗶𝗰𝗸 𝘁𝗼 𝘆𝗼𝘂𝗿 𝗱𝗶𝗲𝘁 𝗶𝘀 𝘁𝗼 𝗻𝗼𝘁 𝗳𝗲𝗲𝗹 𝗹𝗶𝗸𝗲 𝘆𝗼𝘂 𝗻𝗲𝗲𝗱 𝘁𝗼 𝗱𝗲𝘃𝗶𝗮𝘁𝗲 𝗳𝗿𝗼𝗺 𝘆𝗼𝘂𝗿 𝗱𝗶𝗲𝘁 🏆

That's the holy grail of long term weight loss. You need not try every diet under the sun.

You simply need to nail the basics and do them consistently.

Are you ready to achieve your dream body in 2022 and achieve your true potential?

Then drop me a DM & message me the word 'CHANGE' & I'll send you more details 📲

Dale Edgington - Online Coaching

22/04/2025

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