If you are trying to get lean, the best place to start is increasing your protein intake dramatically!

One Jujitsu Brighton Learning spider guard this week!

Virginia came to me wanting to feel more confident and get in shape. We adjusted her diet and introduced resistance training. At 60, and with a history of joint issues and back surgery, she was understandably nervous about lifting weights. But I reassured her that the key to improving her back was actually strengthening it—safely and progressively. Fast forward to today: Gin has lost over two stone, reached her goal weight, and feels like a completely new person—stronger, healthier, and more confident than ever. If you're struggling with a health issue that treatments like chiropractic care or even surgery haven’t fully resolved, send me a DM. Together, we can take a different approach—and get real results.

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If I start a Gym in central Austin for Bitcoiners only, where your membership joining fee is invested in a Bitcoin treasury to fund a better and better gym experience over time where you are surrounded by like minded people ,and your membership fees went down in Bitcoin terms year after year who would join my Gym? Resend this to your friends, zap me some Bitcoin and I'm going to make it my life's work to revolutionise the entire global fitness industry

12 weeks progress

12 weeks 20 years old

4/ Ways to boost testosterone. 1/ Lose body fat, the leaner you are the less estrogen is produced from fat tissue, you will also sleep better which leads to point 2 2/ Sleep a minimum of 7 hours per night without breaking your sleep. Sleep is crucial to recovery from training and hormone regulation. Muscle is built when you are sleeping 3/ Eat enough protein, muscle tissue is produced via turning protein into muscle tissue. The higher your muscle mass the more testosterone you will produce 4/ Get enough vitamin D. Low Vitamin D is associated with lower testosterone levels.

Why use a T-Bar Row instead of a Cable Row ? The issue with a Cable Row is it is too easy to load up the weight and lean back too far which just overloads your traps. You would be better in this position doing shrugs. When using the Cable Row sit up really straight and push your chest forward as you row. The T-Bar when used properly keeping your chest on the pad, head down allows you to really hit the mid back with the inner handles and the rear delts and traps with the outer handles. The deep stretch also allows a full range of motion with the scapular which is great for posture

Zap me and resend this and I'll tell you how I did it and you can too! From Prozac and processed foods to getting off anti depressants and 6 pack abs in 6 months at 41 years old

4 months Age 30

Bitcoin allowed me to quit a job I hated, I was working for the Govt, chained there because I believed in a pension scheme and thought it was the safe path. I started to workout and became a Personal Trainer. After 3 years I finally made the same amount of money I used make and I am fully booked out on the Gym floor. Without Bitcoin I would still be the other guy

After completing more than 3000 Personal Training sessions on the Gym floor with clients Ive come to the conclusion that most people can achieve phenomenal results with two all body workouts per week, as long as they eat enough protein and stick to a slight calorie deficit (around 200 per day) over a long period of time. Try two of my workouts below,, feel free to comment or ask questions. * Always choose compound exercises (two legs, one push, one pull as demonstrated below) taking all sets within 2 reps of failure *Each exercise is 3 sets, start with body weight on week 1 if you are a beginner, try and add an extra rep or a little more weight each week. Back Squats Day 1 Total Time 1 hour Split Squats Pull Ups Push Ups 10 mins Hit style cardio (boxing bag, Burpees, sprints, rowing machine, jump rope, Ski Erg, Battle Ropes, Slam Ball) Day 2 Total Time 1 hour Leg Press or Front Squats Deadlifts or Heavy Barbell Lunges Barbell Row Shoulder Press 10 mins Hit style cardio (boxing bag, Burpees, sprints, rowing machine, jump rope, Ski Erg, Battle Ropes, Slam Ball)

I did Japanese Jujitsu when I was younger. I am 45 now, my son Henry and I are doing Brazilian Jujitsu together and it's been such a great way to boost his confidence as he was getting picked on playing soccer. It's a great way to spend father and son time. Returning to a White belt is also a reminder that it's not about the colour of your belt or your ego it's embracing a new journey and enjoying the process

People ask me what's a good way to stretching if you are a middle age man, Brazilian Jujitsu

Most exercise programmes that involve mainly compound movements will work for most people. The key is proper progression. 1/Form 2/weight 3/ reps 4/ additional sets If these things are improving you will gain strength and muscle. Don't obsess over the exercise selection, years of experience on the Gym floor has taught me this is not as important as most people believe

If you are working hard in the Gym and not seeing results, 3 things to examine that are equally important 1/ Eating enough Protein 1 gram per pound of body weight 2/ Training within 2-3 reps of failure 3/ Sleeping min 7.5 hours per day

Put yourself in a location where you can win business. If you are setting up an in person service on the Gym floor, make sure the Gym you work at will have clients that can afford your services. This wont guarantee success but will make getting new business easier

You need to be seen. The first step is to start making eye contact and greeting people by their name. Wear a name badge and start remembering peoples names. Before you can approach someone and talk about your offering you need to become someone they recognise as a friendly face. This will build an initial rapport that you can build on later on.

Put yourself in a location where you can win business. If you are setting up an interesting person service on the Gym floor, make sure the Gym you work at will have clients that can afford your services. This wont guarantee success but will make getting new business easier