Samveept

05/24/2026

Youve tried tracking calories but youre not losing weight Heres why Youre just not in a calorie deficit there are a number of reasons why that will happen The number one reason I see people get annoyed and trusted is because they dont actually have any measure of their adherence I know it can be really hard to hear that when youre putting in the effort to track but there are many reasons why our overall adherence may not be quite as adherent as we think So if youre like me and you like to go off the data and not just your feelings Heres a way that you can measure your adherence and calculate by how much For instance on average theres 30 days in month and I want to be at 80 adherence 30x 08 equals 24 That means for 80 adherence this month I need to have 24 days where Im in my calorie range hit my protein target I complete any other goals that I set myself days out of the month its okay for me to be a little bit less dialled in Does this mean I can have what many cockwombles refer to as a cheat day and eat as much as I want No It just gives you a realistic expectation of the level adherence you need to stick to and reassurance that you can be more flexible at times 80 is fu***ng phenomenal because despite what all the misleading pricks on here will have you believe you dont have to be perfect to see really good results You actually dont have to be anywhere near perfect 80 to 90 adherence over a good period of time will give you phenomenal results Hit the follow button for more common sense fat loss and fitness advice fatloss calorietracking

05/24/2026

Honestly I think some of these sh*tfluences parents need to start taking their phones away The amount of black and white misinformation coming from people that dont know any better thinking that theyre sharing the correct information blows my mind sometimes Yes it is the case that most people would benefit from increasing their protein intake To improve how satiating their meals are To improve their health And to recover from a any type of exercise that theyre doing In general making a calorie deficit a lot easier This isnt to say the prioritising more volume foods in their diet is a negative thing Increasing high volume foods in your diet allow you to have bigger portion sizes Alongside these foods are usually high fibre which is good for your gut health and again is good for staying satiated in general they make being in a calorie deficit a lot fu***ng easier So rather than being one or the other Why dont we do both I know crazy concept Hit the follow button for more common sense fat loss and fitness content And a reminder that the next Momentum kickstart begins on the 2nd of August

05/23/2026

Quitting your fat loss diet after a few weeks Its not an uncommon thing I used to struggle with the same thing Almost all of the people that I coach deal with the same problem You put the work in for a short period of time sometimes you get impatient sometimes you make a mistake but inevitably you throw in the towel just to start again the next time you get fed up of being where you currently are Theres a few reasons for this but Im gonna talk about two 1 your expectations of the types of results you will see and the time it will take you to achieve them Theyre unrealistic It is incredibly important to set expectations that arent gonna leave you pi**ed off worn out and thinking that theres no way that you can do this Start small and build yourself up And lets be honest were all adults here its time to grow up you know that losing body fat and creating a health lifestyle is going to take longer than three months its gonna take longer than 12 months But its 100 worth it Mistake 2 is thinking that if youre not losing then you must be gaining When if we just put our common sense hats on for a second well realise this doesnt have to be true Of course if youre eating in a calorie surplus you will gain weight But it doesnt always have to be this Im either losing or am I gaining weight yoyo This is where you learning how to stay at maintenance and maintain the progress youve made so far is a superpower Very rarely are you going to set yourself a fat lost goal where you are going to go from point A to point B without stopping If youve got a small amount of body fat to lose like 6 kg then fair enough you can get that done in 12 weeks but for the majority of us losing the body fat and reach the ultimate goal of creating a healthy lifestyle where we can maintain those results for ever is going to take longer Now go away and write down some realistic expectations for your goals and how youre going to achieve the dont say youre going to go to the gym 6 days a week if you know thats bulls*t My Momentum kickstart begins August 2nd

05/23/2026

05/22/2026

Ultra processed food isnt the problem Dont get me wrong its highly palatable which is the technical term for its fu***ng delicious and 999 of the time it is extremely calorie dense Especially when you compare it to Whole Foods Whole foods are foods that are unprocessed or minimally processed meaning they are close to their natural state with no or few added ingredients The thing is youre not dumb you know that if most of your diet consist of whole food its good for you Its easier to stay in a calorie deficit because the food isnt calorie dense their packed with more nutritional value and come with other benefits like fibre that helps keep you fuller for longer even though all of that is true it doesnt mean that you have to completely avoid any and all ultra processed foods because that is the very mindset that keeps people in the yoyo dieting cycle Constantly being on a diet and then off a diet and then back on a diet again Because some di****ad with a social media account has convinced you that all processed food foods you love poison and will ruin your progress Its proven time and time again Not to mention I see it firsthand in every person I coach people who are able to incorporate their favourite foods ultra processed or not into their diet They lose the weight They no longer stress about food And they keep their results Maybe if we start acting like adults and take responsibility for what were eating rather than blaming it on the food itself we can overcome this problem Hit the follow button for common sense fat loss and fitness content ultraprocessed fatloss

05/22/2026

What if one fix could solve most of your fat loss struggles Well lucky for you there is one It doesnt matter if youre struggling to get to the gym Hit your protein target Track your calories Get your steps in Or not demolished the entire pack of chocolate digestives in the cupboard This is what you need to do See with fat loss you tend to complicate the f**k out of things and then think we lack willpower which isnt true And this is what gets in the way of you changing your actions for good and not going back to the same old habits So what youre going to do Lower the resistance of what youre trying to do Then set yourself a realistic expectation for the task Almost to the point where you feel stupid because its so simple to do Its important to remember that something is better than doing f**k all Rather than being the type of person that does nothing at the risk of not doing it perfectly This time break what youre struggling with down to the simplest step and then build up Its simple but its not easy The Momentum Kickstart opens August 2nd

05/21/2026

Binge eating behaviour Not the type of topic you can make 90 second video on But alas our attention spans are dwindling So rather than just a full video of me moaning degenerate f**k wits like this that spread very harmful message under the safety blanket of Fitness is just my hobby Im not a coach so they can avoid any culpability for the damage that their content does Binge eating behaviour isnt normal but neither is drinking a litre and a half of water before a meal to stop yourself from feeling hungry As I mentioned been eating behaviour is very complicated but here are two on the surface pieces of advice that I can offer in this video 1 If youre gonna be in a calorie deficit make it a maximum of 500 the goal is being satisfied with your food as possible whilst still being in a deficit 500 is a good average because I f your calories are too low youre going to extremely hunger instead of kinda hungry which of course youre going to get cravings which then have the potential to turn into a binge 2 Include the foods that you love within your diet I s*t you not if you stay within your calorie deficit even if youre eating some chocolate or whatever you love you will drop body fat People that do this can actually stick to their diet without having massive cravings or binge eating behaviours And if you dont believe me go and try it for yourself Four weeks of being in a calorie deficit But including your favourite chocolate bar every day If you need help overcoming issues like this the Momentum kickstart opens Saturday 2nd of August

05/21/2026

what I eat in a day doesnt phucking matter What you eat on a daily basis that either will or wont help you get results is what matters Sure theres recipes and inspiration for meals but youve got 100s of those recipes saved on insta but have you actually made anything of them Didnt think so What you really want is to learn about your food to have freedom How you can create a diet that get you results and not lose them again You do this by understanding your energy requirements calories Understanding your portion sizes And Making more nutritional food choices And if all of that just sounds a little bit too much like hard work then youre right it does require some focus and patience And if you dont learn those things then you will repeat the same cycle with weight loss again and again But do you know what you get at the end of it if you do take the time to learn those things Freedom from dieting food guilt and feeling lost Hit the follow button from someone that wont bulls*t you

05/20/2026

Charlatans everywhere But Im staying positive I personally know so many incredible coaches sharing incredible information and making content to make it all simple to understand Zack Telander who did a great job explaining this topic and makes some damn good music

05/20/2026

Im seeing a lot of this performative moderation from trainers trying to appear like theyre promoting something healthy Its not its just another way of saying you shouldnt eat that Three bites then throw it away Thats not moderation thats restriction dressed up to look responsible Not to mention in the uk alone we have 16 million living in poverty unable to feed their families The three bite rule is what we would call a bit out of touch Real moderation isnt a show Its not quietly punishing yourself in a way that looks like willpower Its enjoying food without fear Its flexibility Its being able to finish the doughnut without spiralling into shame And this kind of advice just reinforces the idea that eating the whole thing means youve failed Thats the same thinking that leads to bingeing obsession and years of mental gymnastics around food Real lasting health Its built on balance not fear and avoidance If you want the ice cream eat the ice cream No single food will ever do as much damage as the toxic mindset you build by constantly denying the things you love Thats not health Thats just punishment in disguise Hit the follow button for more common sense fat loss and fitness content

05/19/2026

Im not making this post to dig at Joe Wicks Even though I incredibly disagree with his approach to Nutrition and how he uses his platform to spread misinformation He has done a terrific job and getting more children moving And breaking down barriers for adults to get more movement and include exercise as a part of their daily life But thats as far as it goes for the praise Unfortunately somebody like Joe with such a large and trusted audience should take more care with The misinformation he puts out there First it was not understanding the difference between certain foods interacting with ADHD symptoms Versus creating attention deficit disorder To now using damaging terms like sugar addiction and relapse for something as simple as eating some fruit and Jaffa cakes And its plain to see for any coach that works with people and their relationship with food that Joe is unfortunately suffering from the same behaviour traits we see in every day people stuck in the yoyo cycle of binge and restrict So let me be crystal clear Sugar isnt addictive Its just tasty Same way cheese is tasty I crave it most days not because Im hooked but because its fu***ng delicious So heres the simple truth Having sugar is fine Just not all the time in huge quantities at every meal Like having a w**k Perfectly healthy now and then But if youre at it three times a day you might run into some problems Enjoy your Jaffa cake And hit follow for actual common sense fitness advice I also have spaces open for one to one Coaching if youd like to find out more you can fill out an application form from link in my bio