Patrick Falvey Fitness

💥POST SHOW REBOUND💥 . So you’ve done your show, you got the trophy, you don’t have to compete again for another year and you have an endless supply of sweeties to get through. Happy days for you but not necessarily for your body. Over do it and you can find your body doing the exact opposite you want it to do. . What happens when you eat normally again after a show? Every single one of your receptors (muscle and fat) open up to storing as much away as possible. Your body thinks it’s just been through the Sahara Desert and you’ve been the one giving the camel a piggy back. This means you’re going to put some centimetres on the waist (naturally) it’s unavoidable. So how can we keep it at centimetres rather than inches? . Reverse dieting is key here. On the left you see Carmine 16 days post show. He still has chizzled abs, oblique definition and a smile 🙃 even after a week of eating shit then 9 days to clean his diet up. . How to get into the reverse diet? . 1- workout your maintenance calories and split the macronutrients to what works best for you. 2- each week increase cals by 5-10% 3- monitor your weight (you should be aiming for 0.25-0.5lbs per week. 4- keep it 80% clean 20% enjoy yourself. I hope this was useful for all you fitness fanatics 💪 and for those of you who are just finishing up your shows give the reverse diet a try. . #health #fitness #fit #fitnessmodel #fitnessaddict #fitspo #workout #bodybuilding #gym #training #strong #motivation #instagood #diet #getfit #exercise #muscle #patrickfalveyfitness #learntodaygrowtomorrow #instafit #model #thursday #tbt #hertfordshire #welwyngardencity (at Hertfordshire) https://www.instagram.com/p/BqNlHFbgTfz/?utm_source=ig_tumblr_share&igshid=1tf0pm1y4wu4x

It’s the new look..... . Showing the next generation how it’s done..... . #gym #gymvibes #pt #coach #funny #nortongym #aesthetics #bodybuilding #insta #instafit #gains #tash #mustache #learntodaygrowtomorrow #patrickfalveyfitness #fitnessmotivation (at Norton Gym Wgc) https://www.instagram.com/p/BqIqJ0fgooN/?utm_source=ig_tumblr_share&igshid=1mgyjquyr077n

We are expanding more and more each day. To offer you guys something more we want to invite you to sign up to our newsletter where we will be giving you tips and hints on how to help you improve your physical related goals, training, mental and emotional wellbeing. DM us or comment below. #patrickfalveyfitness #learntodaygrowtomorrow #lift #fitnessmotivation #aesthetics #pt #coach #fitnesscoach #fitness #insta #instafit #fitfam #community #helpingother #gym #muscle #health #wellbeing #mentalhealth #positive #thursday #thursdaymotivation https://www.instagram.com/p/Bp7eFCzgwlO/?utm_source=ig_tumblr_share&igshid=ftgmfehpbcfz

TODAYS TALK: BUILD YOUR FOUNDATIONS Good foundations encourages muscle growth, patience and the right mindset towards achieving your physical goals. Great foundations consist of well planned principles based on what your goals are: . 1- patience. I hear everyone talking about where they want to be but not focusing on where they are right now. Developing your patience early on will make you stick to your goals and make you more consistent with your training and nutrition. . 2- Training. Where do you think all these pro athletes started? Most of them actually with a mop in their hands learning proper technique rather than loading up the bar and ruining their backs. Ensure you perfect the compound lifts and build from there. . 3 - Nutrition. Probably the hardest principal to master but improving your diet from the start (it doesn’t have to be perfect) will help you maintain proper nutritional habits as you get older. Make a conscious effort to be aware of the foods you are eating and when you eat them. Easiest thing to do. 3 meals a day with 2 snacks in between. Aim for clean sources and try not to mix fats and carbohydrates together. Even taking out 1 or 2 naughty treats a week is a good start. Keep it simple. Don’t overdo it. #fitnessmotivation #learntodaygrowtomorrow #patrickfalveyfitness #lift #muscle #nutrition #diet #food #aesthetics #goals #smart #insta #instafit #instagym #fitness #gymmotivation #girlswholift #training #wednesday #humpday🐫 https://www.instagram.com/p/Bp40Fj7AE2v/?utm_source=ig_tumblr_share&igshid=kug9d56a5xxj

Here’s just a little Hypertrophy Chest & Biceps session I want to share with you guys. . Not many exercises. In fact the whole session should last you 50 to 60 minutes. . The key principles I went in for today’s sessions were to incorporate time under tension throughout especially focussing on the negatives. This is what I used in my off-seasons when the goal was to stack on some size. I would highly recommend this system to anyone trying to achieve similar results. . 3 second negatives O hold on the iso 1 second positives O hold on the iso . This is just a fraction of the content I will be posting to letting you guys in on the tricks and secrets of SMART Training. . Post by: Coach Pat Photo taken by the amazing @millerdan76 at the brilliant facility @nortongymwgc #learntodaygrowtomorrow #patrickfalveyfitness #aesthetics #muscle #fitness #insta #instagym #muscle #hustle #offseason #tuesday #tuesdaymotivation #learning #educstion #sports #sportseducation #sportsscience #gains #nopainnogain #education #chest #biceps #musclemodel #model (at Norton Gym Wgc) https://www.instagram.com/p/Bp2PkMTgZaV/?utm_source=ig_tumblr_share&igshid=38oy6ddcfugs

5 weeks in 5 weeks to go 💪 . Keep up the work people, not long to go now. All of you have been hard grafting, improving bad habits and exceeding towards and past your goals. . Let’s see what can happen in the next 5-6 weeks 🙅‍♀️ #patrickfalveyfitness #learntodaygrowtomorrow #personaltraining #onlinecoach #pt #nutrition #fitness #insta #instafit #girlswholift #guyswholift #fitfreaks #dedication #motivation #fitnessmotivation #sunday #sundayfunday https://www.instagram.com/p/Bpw9t5OgvXH/?utm_source=ig_tumblr_share&igshid=pby25uzwd62e

Ahhh, almost tis the season where the majority of you will be bulking and enjoying a few naughty treats. So just before you tuck in We’re going to give you a few pointers to help you make the most of your gains. . HYPERTROPHY PRINCIPALS . 1- recovery above all else is the most important factor not to mention it is also the cheapest training aid you must be sure to optimise. Ideally we recommend that you should be getting 7-8 hrs sleep on week days for you busy bees and aim to catch up another 2 hours on the weekend. 2- dirty bulking is a complete myth it’s all about what your body absorbs so unless you have the metabolism of usain bolt (1 in a billion) then chances are you’re going to store those extra few treats on ya belleh. Aim to increase your caloric intake by 5-10% every time you put on 1/2 a pound and time the macros appropriately to stimulate Muscle Protein Syntheses MPS and reduce the rate at which you bodyfat increases. 3- Training sessions in my opinion for those of you who want to build mass should be kept intense. This means applying time under tensions principles to your workouts and lifting heavy to ensure you are exhausting all the muscle fibres in the region you are training and creating the conditions for the muscles to fail whilst minimising injury. Check out @thedorianyates Mike mentzer and Arthur Joneses training principals if you want to go further in depth. #fitnessmotivation #lift #learntodaygrowtomorrow #patrickfalveyfitness #training #muscle #gym #instafit #nortongym #aesthetics #bodybuilding #muscle #gains #guyswholift #girlswholift #wednesday #humpday🐫 #transformation #desication #nutrition #sleep #recovery #sports #fitness #zen (at Norton Gym Wgc) https://www.instagram.com/p/Bpm4v_EgXT8/?utm_source=ig_tumblr_share&igshid=3pedy31t6grk

Hey guys, coach Pat here to be lending out some pointers on STRENGTH TRAINING. 1- Strength Training has been proven to advance muscular hypertrophy and improve tendon strength. Perfect for athletes and anyone who needs a bit of flexibility in their lives and can only commit to 3-4 sessions per week. 2- Strength Training enhances growth hormone production when you sleep so expect better kip, more energy in the morning and enhanced recovery time. 3- strength training requires one to lift some heavy ass weight 1-6 times. That individual will be using their ATP-PC energy system which requires 2-5 minutes rest between sets. No napping! Although it is tempting! So yes, you can get gains and stronger at the same time, whilst having a lovely cup of tea with your gym bud throughout prolonged but necessary rest periods. #strength #strengthtraining #gym #instafit #fitness #muscle #guyswholift #girlswholift #aesthetics #power #powerlifting #monday #nortongym #patrickfalveyfitness #learntodaygrowtomorrow #bodybuilding #mondaymotivation (at Norton Gym Wgc) https://www.instagram.com/p/Bo9iCRVgxkv/?utm_source=ig_tumblr_share&igshid=r9aqbxrbywz6

Hey everybody here is a little update from the challenge so far! You guys have really been putting your heart into this and some of you have seen a great deal of progress already! As to be expected some people have lost 3-4.5lbs whilst others have found the ability to engage muscles they have struggled to engage for years and have found the program that works for them! Others have found that extra 5% of motivation and dedication to help them improve their eating habits. This is what we feel as coaches as one of the hardest yet most rewarding achievements of them all so we take our hats off to you! It is still only 9 days into the competition and we have 61 days to go! We are really looking forward to seeing how you guys progress! Good luck, and enjoy the process 💪 Coach Pat & Joe #patrickfalveyfitness #learntodaygrowtomorrow #gym #fit #fitness #instafit #bodybuilding #muscle #gymbunnies #guyswholift #girlswholift #strong #dedication #motivation #insta #fitnessmotivation #70daychallenge #health #life #wellbeing #fun #tuesday https://www.instagram.com/p/BouJZycglYI/?utm_source=ig_tumblr_share&igshid=gqekopdx47my

Tomorrow commences the first day of our 70 day challenge. We wish all of our contestants good luck! And may the best man / woman win 💪 This is not just a competition to decide whose physical appearance improved the most but a competition based on who worked the hardest both physically and mentally. To all our contestants, the more you put in, the more you will get out of it 💪 Let the challenge commence! #fitness #beyourbestself #patrickfalveyfitness #learntodaygrowtomorrow #aesthetics #motivation #70daychallenge #gym #pt #insta #instafit #fitfam #dedication #sunday #sundayvibes #letthechallenegbegin https://www.instagram.com/p/BoXKW73AA7G/?utm_source=ig_tumblr_share&igshid=l61gmovkqgbv

Liked Chris’s 70 day transformation? . We’ll here is carmines 5 week transformation. . Think you need three sessions of training a day? Well you can throw that out the window and eating broccoli and chicken every 2 and 1/2 hours. Carmine has achieved this in 5 weeks through following a flexible diet and training program. Like many of you Carmine is a busy bee, and didn’t think he was going to get this lean this quickly. So like with all our clients, we did the science and equations, and put the blueprint together for him. . The results speak for themselves . #transformation #70daychallenge #training #aesthetics #motivation #cutting #pt #personaltrainer #coach #patrickfalveyfitness #learntodaygrowtomorrow #buildyourbestself #sunday #sundaymotivation #gym #insta #instafit #fitness #clean https://www.instagram.com/p/Bnyx8DLBcRW/?utm_source=ig_tumblr_share&igshid=1fdiaa4irdhdr

🔶 The 70 Day Challenge Protocol 🔶 🔶 We’ll start with a 30-minute consultation catered around why you’re doing the challenge and to have you as involved as possible in building your plan. Your coach will also work out the best way to test what success looks like to you. Final consultations are to be submitted latest by the 29th of September to you to get a place in the challenge. 🔶 After your consultation you must send your methods of being measured and tested to your coaches whether that be photo, video of your performing the exercise you want to improve. Retests are to be done by yourself every 10 days which you will then send to your coach where they will analyse your results and think of the best means forward for you before your next meeting with them. 🔶 Once the consultation has finished, payment made and means of being tested are sent to your coach, your tailored programs shall be created for you ready to start on the 1st of October. 🔶During the challenge your coach will be on hand 24/7 to answer all and any questions you may have. You will have regular check ins with your coach, via phone call or facetime where you will have the opportunity to reflect upon your training / nutrition and discuss whether targets are being met. You will then both decide a means forward to progress you further towards achieving your goals. 🔶 On the 70th day, you will send your coach your final results (pictures / means of being tested) and they shall be compared against other competitors in which the winners shall be announced 7 days later and shall receive their prizes. #transformation #transformationchallenge #70daychallenge #training #aesthetics #gym #gymmotivation #motivation #friday #fridaynight #insta #instafit #instagood #instadaily #learntodaygrowtomorrow #patrickfalveyfitness #fitness #guyswholift #girlswholift https://www.instagram.com/p/BntxS0AB1-q/?utm_source=ig_tumblr_share&igshid=1d1pmh4g31o3d

Great training session today with my boy @jaytynan your understanding of your own body is phenomenal and what it will respond to. No matter what training regime you stick to your body will always tell you what’s best. Chest and arms are in pieces! And happy birthday! #bodybuilding #thursday #thursdaymotivation #training #fit #fitness #gym #insta #instafit #instagym #bodybuilders #muscle #mass #gymnuts #gymlife #patrickfalveyfitness #learntodaygrowtomorrow #aesthetic #learn #growth https://www.instagram.com/p/BnraTEABzV2/?utm_source=ig_tumblr_share&igshid=10qzzqy6xhvmj

Chris’s 70 day transformation story "Everyone gets stuck in a rut at some point. Training becomes a chore and eating the right things become harder and harder. Being a personal trainer myself I found it difficult to make the decision to call Pat and ask for his help. At first I thought it meant I wasn't good at my job, but now I know this couldn't be more wrong. Everyone needs a coach no matter who you are. Pat set me clear goals, pushed me hard during our sessions and set out a training and eating plan. It wasn't easy but anything worth doing never is. I can honestly say it was the best decision I made hiring Pat and would do it again in a heartbeat" The results speak for themselves. To check out the full story check our link- it’s in the bio Fancy giving the challenge a go? Contact us today for a free consultation. #transformation #bodybuilding #70daychallenge #challenge #muscle #physique #model #guyswholift #train #training #health #healthiswealth #patrickfalveyfitness #learntodaygrowtomorrow #gym #girlswholift #aesthetic #insta #instafit #fit #fitness #fitfam #motivation #inspiration #dedication #shredded #sixpack #gains #tuesdaymotivstion https://www.instagram.com/p/BnmHI_lB3mC/?utm_source=ig_tumblr_share&igshid=19thuylipoc97