RDJ.Fitness

RDJ.Fitness Affordable, evidence-based fitness and nutrition programming.
🏋🏻‍♂️ Fitness 🧠 Mental Health 🧬Longevity
Master Trainer Cert 4

14/02/2025

💡 CALORIE COUNTING HACK: START ON FRIDAY, NOT MONDAY! 🍽️🔥

Most people start their diet on a Monday… and most people fall off by the weekend. Sound familiar? 🤔

Here’s the hack: Start tracking your calories on FRIDAY instead! ✅

Why? Because weekends are when most of us overeat—dinners out, drinks, snacks, all the good stuff. Instead of feeling guilty or “starting over” every Monday, track from Friday to Thursday. This way, you can:

🍕 Enjoy your weekend without stressing over every calorie.
📉 Adjust your intake from Monday to Thursday to balance things out.
💪 Stay consistent because weekdays are easier to control (routine, work, fewer temptations).

It’s all about flexibility, NOT restriction. This small shift can make a HUGE difference in sticking to your goals long-term! 🚀

Tag a friend who needs this tip! 🔥👇

08/02/2025

📢 STOP KILLING YOUR GAINS! 🚨💀

Ever feel like you’re lifting the same weights week after week, wondering why your muscles aren’t growing? 🤔 That’s because you’re not using progressive overload—and trust me, your muscles have zero motivation to change unless you force them to!

Here’s the science behind it:
🧠 Your motor neurons send signals to recruit motor units, aka the muscle fibers that actually do the work.
🏋️‍♂️ The heavier or more challenging the movement, the more motor units you recruit = more strength & growth.
📈 Progressive overload forces your body to adapt by increasing weight, reps, or intensity over time.

But if you’re still curling the same dumbbells from 2022… your gains are officially on life support. 🚑💀

Moral of the story? Lift smarter. Push your limits. Make your muscles EARN their growth. 💪🔥

Tag a friend who needs to hear this! 👇

28/01/2025

📢 Let’s Talk About TRT & HRT! 💉

Hormone Replacement Therapy (HRT) and Testosterone Replacement Therapy (TRT) can transform lives when used appropriately. Here's what you need to know:

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💪 TRT for Men:
Low testosterone (hypogonadism) can lead to fatigue, muscle loss, low libido, and mood swings. TRT helps restore balance, offering:
✅ Increased muscle mass & strength
✅ Improved energy & mood
✅ Enhanced libido

But it’s not without risks—like cardiovascular strain or prostate issues. Always consult a doctor before starting TRT!

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🌸 HRT for Women:
For women, HRT addresses hormonal changes during menopause, reducing symptoms like:
✨ Hot flashes & night sweats
✨ Mood swings & sleep disruptions
✨ Bone density loss

It’s not just about surviving menopause—it’s about thriving!

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🩺 Who Benefits?
TRT and HRT are ideal for those with medically diagnosed hormonal imbalances, not just for performance enhancement. Proper testing and guidance from a healthcare professional are key!

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⚠️ These therapies can be life-changing, but they’re not for everyone. Educate yourself, consult a professional, and make informed decisions.

💬 Have questions about hormones? Drop them below! 👇

16/01/2025

💪 Fight Aging with Strength Training! 🕒

Aging is natural, but losing strength and vitality doesn’t have to be. Science shows that strength training is one of the most powerful tools to combat age-related declines. Here’s how lifting weights can keep you strong, mobile, and independent as you age:

Why Strength Training?

📉 Prevents Muscle Loss: After 30, we lose 3-5% of muscle per decade. Strength training boosts muscle mass and keeps you strong.

🦴 Builds Bone Density: Weightlifting strengthens bones, reducing the risk of osteoporosis and fractures.

🔥 Improves Metabolism: Lifting weights enhances insulin sensitivity and helps manage blood sugar levels.

🧠 Boosts Brain Health: Resistance training increases brain-derived neurotrophic factor (BDNF), supporting memory and cognitive function.

🤸 Promotes Independence: Stay mobile, reduce fall risks, and maintain your quality of life.

How to Start

🏋️‍♀️ Train 2-3x/week: Focus on full-body workouts.
⚡ Compound Movements: Squats, deadlifts, push-ups, and rows are your best friends.
📈 Progress Gradually: Increase weights or reps to keep challenging yourself.

Aging doesn’t mean slowing down—it’s a chance to get stronger! Start lifting today and take control of your health for the long haul.

💡 Ready to fight aging with strength? Drop a 💪 in the comments and let’s get started!

10/01/2025

💡 Want to build muscle faster? It’s time to focus on Time Under Tension (TUT).

Here’s the science:
🔬 TUT increases mechanical tension, metabolic stress, and muscle damage—the three key drivers of hypertrophy.
🔥 Studies show that keeping your muscles under tension for 30-70 seconds per set is the sweet spot for growth.

✅ Try this:

Slow down your reps!
Take 3-4 seconds on the eccentric phase (lowering the weight).
Keep the concentric phase (lifting) controlled at 1-2 seconds.
This approach activates more muscle fibers, releases growth factors like IGF-1, and boosts overall gains. 💪

💬 Tag a friend who needs to slow down their reps! Drop a 🧬 if you’re ready to train smarter.

😱Don’t let this scare you out of your goals ❗❗The above scenario happens to a lot of us. It often leaves us feeling demo...
12/08/2024

😱Don’t let this scare you out of your goals ❗❗

The above scenario happens to a lot of us. It often leaves us feeling demotivated and that we have wasted an entire week's worth of training.

This is not the case...

What has likely happened is that you have ingested more carbs than you normally would and/or have had a few drinks. Both of which promote water retention.

Every gram of 🥔carbohydrate comes with approximately 3-4 grams of 🌊water attached.

Just 🧠think, in order to put on 1 kilogram of actual fat, a person would need to ingest 7700 calories above their maintenance limit.

It is important to go out and still enjoy the foods and activities you always did. Stick to your program and if fatloss is your goal - a consistent calorie deficit is key!

Key points to understanding macronutrients❗️🍗 Protein contains essential amino acids that aid in muscle growth and recov...
12/08/2024

Key points to understanding macronutrients❗️

🍗 Protein contains essential amino acids that aid in muscle growth and recovery. It also keeps you feeling satiated for longer which becomes important for weightloss programs.

🍞 Carbohydrates break down into glucose which fuel intense workouts. It also replenishes glycogen stores post workout allowing for continued performance.

🥑 Fats are crucial as they regulate the hormonal function of the body. Fat is also important in helping the body absorb nutrients.

Not all macronutrients are created equally:

🍗 Protein has 4 calories per gram
🍞 Carbohydrates have 4 calories per gram
🥑 Fats have 9 calories per gram

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