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Tom Blackman Podcast
11 minutes | Oct 18, 2021
Are You Sending The Right Signals To Your Body
How does your body know what you want it to do if you aren't sending it the right messages? It’s the age old question‘What are the best workouts for weight loss and muscle gain’That’s what most people want to do to varying degreesLose weightGain muscleWhether it’s to look great on holiday, attract a partner, feel more confident or just accomplish a lifetime goal of being in the best shape ever.At some point you’ll want to hit those two variables.But what workouts are the best for weight loss and muscle gain? Some people will tell you it can't be done at the same time, that you must be in a calorie surplus to build muscle and that if you are losing weight then you're in a calorie deficit so forget building any more muscle. What I’ve found in my 10+ years of coaching clients is that it’s very possible to lose weight and build muscle at the same time.You just have to send the right signals to your body.Get it pointed in the direction you want and let go.In this video you will learn what those signals are and how to send them for a faster and more dramatic body transformation Check out my YouTube channel for more videos. Use my Calorie Calculator to work out your calories for fat loss and get a free macro guideFind out more about my coaching program to get you into your best shape ever The post Are You Sending The Right Signals To Your Body appeared first on BKM Nutrition | Lose Fat | Build Muscle.
11 minutes | Oct 12, 2021
What Happens When You Take a Day Off Your Diet Plan
You may think that overeating for one day has ruined your diet plan. Does a day off your diet actually ruin your progress? Because you have overeaten and gained weight you then justify a binge because ‘the diet’s ruined anyway’ and then you go on a full on see food diet.If the day off is on a Monday or long weekend such as a bank holiday this throws you off your routine even more so you decide to have a week off and start again next Monday. One day of overeating doesn't ruin your diet, same as how 1 day of eating zero carbs doesn't get you shredded It takes around 8000 kcals of surplus to create 1kg of fat so the weight gain is not all body fat Things that affect rapid weight shifts more than fat or muscle will beWater retained in the muscles or under the skinFood Volume in your gut from big meals. It can take 72 hours for a big meal to be fully processed and excreted.Hormones around TOTM for women One day of higher calories after a sustained deficit is unlikely to have a major impact As detailed above, the factors influencing rapid weight gain can quickly be normalised within a day or so if you return to your normal pattern of eating and training. It's more likely you will get a metabolic uplift from the higher calories and move around a bit more as a direct response Typically when we overeat for one day the body will prefer to try and burn off as much energy as possible before storing as body fat which is in itself an energy consuming activity. The actual weight gain from fat comes from the sustained surplus over the next 4-7 days The mistake people make is believing that they have ruined their diet and then go on a mission to eat everything they can.As silly as this sounds it is very common and a form of self destructive behaviour instigated by our subconscious trying to use nice food to make us feel better. Ironically, the 'week off' because the diet is ruined is actually a self fulfilling prophecy It is this continued excess of calories which results in actual accrual of body fat. One day is unlikely to yield over 8000 kcals of excess, howvever a week of overeating could very easily result in 8000-12000 excess kcals.The result is you do end up heavier and it’s not from water or food volume. What you should do if you overeat on your diet plan? I use a 3 step process with clients to help them recognise and overcome these ‘cheating’ instances without everything going to ruin later on. You’ll also learn how to plan for future days off your diet. A.C.T - Accept, Control, Take a new direction Accept Accept that it’s happened and it was out of your control this time.You cannot go back in time so worry about how you move forward. Control Control your reaction to the event don’t let it control you.You always have a choice of how to behave, whether that’s influenced by emotion or not, it’s still your choice.Recognise that you’ll become upset but also recognise that getting more upset doesn’t help you improve. Take a New Direction Take a new direction and focus on returning to your plan as soon as you can.Don’t allow this slight diversion to move you off your chosen path entirely. Focus on how to get back to your previous path as soon as possible. What happens if you keep cheating on your diet plan? If the same stuff keeps happening then you need to look at yourself and be honest. It’s very easy to blame outside influences for your lack of adherence but if those things happen regularly then it’s something to do with you or your routine that’s the problem. Does your routine need changing? Are you repeating certain or omitting certain actions from your day that are contributing to your ‘cheating’? Does your program need changing? Is it right for you?Does it fit your lifestyle?It is flexible to allow for these swerve ball events when they happen?Are you bored of your diet or training? Are you surrounded by the right people Your environment will go a long way to determining your success.Are you influenced by people who pull you away from your goals?Is your environment preventing you from succeeding? Watch the video or listen to the podcast to learn more. Check out my YouTube channel for more videos. Use my Calorie Calculator to work out your calories for fat loss and get a free macro guideFind out more about my coaching program to get you into your best shape ever The post What Happens When You Take a Day Off Your Diet Plan appeared first on BKM Nutrition | Lose Fat | Build Muscle.
25 minutes | Sep 21, 2021
Why You Have No Motivation For The Gym
How to restart your gym motivation by addressing 6 common problems As a coach of over 10 years, a competitive bodybuilder for 9 years and a trainer of over 24 years I’ve experienced dips from time to time. I’ve also helped others overcome their own gym motivation slumps. In this article and podcast I will help you to understand 6 common reasons why people experience motivational slumps, why they affect you and how to overcome them. Just 'snap' out of it I’m sure you may have heard this. You may have even said it to yourself. Unfortunately it normally isn’t that simple. Motivation is affected by many underlying factors 6 Common Causes of A Drop In Gym Motivation 1. Bland Boring Food That You Don't Enjoy Food is fuel for your workouts. If your pre workout meal or most of your meals in the day are from foods you hate you’ll end up resenting the process of transforming your body. If you enjoy your meals then the positive process of fueling your workouts will bring better results in the gym. 2. Boring Repetitive Workouts When was the last time you changed your workouts?Are you still doing the same chest, legs and back workout? On the same days?Like any activity the body adapts to certain stimuli and the same workouts every week will eventually be less productive. Check out some of my workouts on my YouTube shorts or my Instagram for a bit of inspiration 3. No-one Pushing You to be Better Who’s keeping you accountable? Who is helping you to achieve your goals? If there’s nothing to aim for then you’ll always hit nothing. Too much of that and you’ll quickly lose motivation. 4. Trying to do Everything Yourself If you’re trying to manage your ownNutritionTraining AccountabilityRest ManagementWhile at the same time trying to manage yourBusinessFamilySocial LifeThen something will give. If you employ anyone to clean your house or do your accounts then you’ll know the relief of not doing that yourself. 5. A Haphazard Approach With No Clear Plan The only thing worse than not ever changing your workouts is changing them every 2 minutes.Same for your nutrition. I often see people jumping from diet program to diet program trying to find a secret hack to get them fast results with weight loss.You need 3-4 weeks of consistent action to see a noticeable result on any habit or lifestyle change. You may feel you’re wasting your time waiting 4 weeks but if you never give a diet or training plan time to work then you’ll be wasting a lot more. 6. Seeing Your Goal as an Impossible Target If you have 30kg to lose or want to change your body composition significantly then it can seem a very big mountain to climb.So many people never start, or upon seeing very little change they get demotivated and quit Ways to Get Back Your Gym Motivation Only Eat Foods You Like Use my calorie calculator to work out your daily calories for weight loss.Use my muscle gain calorie calculator to workout out your calories for building muscle.Once you’ve done that then watch my YouTube guide on building your own diet plan of foods you like. Change Your Workout Program at Regular Intervals My coaching clients have the option to change their workout programs every 4 weeks. Each program has a slightly different focus but are all geared towards building muscle.This means every 4 weeks there’s a fresh new challenge for them to keep them interested.Find out about my coaching program here Break Down Your Goals Into Smaller Steps 30kg of weight loss is a huge goal but 1kg is more manageable.Dropping to 15% body fat and building more muscle will be easier if you only focus on one workout at a time.Instead of trying to bump your protein up to 200g a day from 80g focus on adding 10g a day per week. Watch the video or listen to the podcast to find out how to boost your gym motivation Check out my YouTube channel for more videos. Use my Calorie Calculator to work out your calories for fat loss and get a free macro guideFind out more about my coaching program to get you into your best shape ever The post Why You Have No Motivation For The Gym appeared first on BKM Nutrition | Lose Fat | Build Muscle.
14 minutes | Sep 7, 2021
Good Habits for Great Home Workouts
How Good are Your Home Workouts? If you are training from home and find it hard to get started or even fit your workout into your day then this video will teach you how to develop good habits in order to set yourself up for a great workout every time.Habits get you started and keep you going, they also set your mind for the workout and allow you to both elevate yourself into the workout but importantly bring you back down afterwards if you have a meeting to attend from your home. Take My Home Workouts Test This video is one of 4 that relate to my HOME workout test. This is a free test that will tell you in 3 minutes where your weak areas are and how to improve them. You’ll also get a free report to give you ideas and techniques that I’ve used with my clients to improve their own home workouts and transform their bodies. Whether you want to build more muscle, lose some body fat or a combination of the two, having good habits is incredibly important to keep you in that mindset and moving towards that goal. To take the Home Workout Test go here – HOME WORKOUT TEST Use my Calorie Calculator to work out your calories for fat loss and get a free macro guideFind out more about my coaching program to get you into your best shape ever The post Good Habits for Great Home Workouts appeared first on BKM Nutrition | Lose Fat | Build Muscle.
11 minutes | Aug 23, 2021
Are you doing enough to lose weight and build muscle
How do you know if what you are doing is enough to lose weight and transform your body? I often get asked by clients if the training program they’ve been given is enough as it often looks like a small amount of work.They are normally expecting some super complex training system as they’ve tried ‘normal’ training before.Or they are completely new to training and want to be smashing it from the start.The truth is that ‘enough’ is relative. Someone just starting out with no experience will need much less to get things moving in the right direction than an experienced bodybuilder. But too much too soon will likely cause overload, overtraining and injury.For a complete beginner, 2-3 30 minute kettlebell sessions a week will be perfect which is why I coach this in my group training.When strength and conditioning has improved we then move up to more complex workouts.The same is true for nutrition, trying to change everything at once normally results in failure. Focussing on Calories first and eating within a deficit will start the momentum and when you’ve mastered that it’s time to move into macro manipulation for better results. In this video you’ll learn about how to determine what is the right level of training for you so that you are doing enough to lose weight but not overtraining. Use my Calorie Calculator to work out your calories for fat loss and get a free macro guideFind out more about my coaching program to get you into your best shape ever Take my Home Workout Test to improve your training My Weekly Podcast features audio recordings of my YouTube videos so you can listen on the go Listen via the websiteTom Blackman PodcastSubscribe viaApple PodcastsStitcherSpotifyDeezer The post Are you doing enough to lose weight and build muscle appeared first on BKM Nutrition | Lose Fat | Build Muscle.
15 minutes | Aug 16, 2021
3 of the Best Chest Supersets for Mass Building
Supersets are a great way to force new growth in your chest Bodybuilding is not a strength sport first. It’s a muscle building sport.Supersets help to create new muscle growth by working on the volume training principle.By combining 2 exercises together that hit the chest from different angles you allow failure from 2 stimuli which are focussed on the same muscle group. In this article I’ll share 3 of my best chest supersets that I’ve used in the past in my own training and also with clients to great results. Help inject some new interest in your chest workouts Stop doing the same exercises for chest that you’ve always done. I see a lot of trainers doing the same 3-4 exercises every week for their chest workout and never make any significant progress.One of my first actions when coaching new clients is to shake up their training with a range of different exercises and workouts while focussing on the main goal of building more muscle. Supersets are part of the puzzle but not the key piece Let’s be clear here, this article is not saying to ditch your big compounds and do supersets for all workouts.There’s a ton of guru trainers making up their own ‘best’ weird combination workouts with stupid exercises that do NOTHING for your progress apart from a novelty stimulus.That’s not what I want you to do.I want you to think about how to incorporate these exercises into your workouts to compliment your big lifts. A varied chest workout for bodybuilding uses a combination of factors Heavy exercises to failureVolume exercises to failureLow reps 5-7High reps 10-20Compound exercisesIsolation exercises 3 of my best chest supersets These exercises useIsolationCompoundVolumeYou’ll find direct video links to these exercises below Cable Crossover and Cable Chest Press This superset is one of my favourites for warming up but also as an end to a workout. It allows a good amount of weight to be used on the press movement and a good stretch on the pec from the crossover.This should not be used as a big weight lift. Decline Cable Crossover The cables provide a good constant tension through the crossover movement but many people do this exercise wrong and over stretch the chest leading to excess pressure on the shoulders which can cause injury.Another common error is to step forward too much on the crossover. People do this to try and put more tension on the chest but it actually loads the shoulder joints more.One step forward is ample to create a angular tension on the chest and will allow you greater control over the weight. Cable Chest Press This exercise is great for putting tension through the chest for a pressing movement without the shoulder pain that can come from bench pressing.Bench pressing can cause an impingement pain through the shoulder sometimes as the back of the shoulders are pushed back into the bench while the shoulders and chest are supporting the weight.The cable chest press removes the bench so the shoulder has free movement through the exercise. You won’t be able to press as much as a dumbell or bar but it will be pretty close. Swiss Ball Flye and Press The swiss ball is an often misused piece of kit in the gym with people doing barbell squats and all sorts of weirdness on it.You may be thinking that this is also one of those situations but I can assure you that it is not.I first saw the late Charles Polequin talk about this variation when I was still a very young bodybuilder. I applied it to my own training and immediately saw the improvement.These movements allows a much wider range of motion as the swiss ball supports the shoulders where a bench wouldn’t.This means you can get a greater stretch on the chest without compromising the shoulderThis should not be used as a maximal weight lift. Swiss Ball Chest Flye The swiss ball puts you in a good position to arch up your chest to the front of the movement. At the same time the ball supports the shoulder so that you can get a wide stretch on the pec while reducing the risk of a shoulder or tendon pull. Swiss Ball Chest Press The key benefit of this press variation is that it allows a really wide pressing movement which I’ve found to be beneficial for hitting the outer edges of the chest near the shoulder. Incline Barbell Bench Press and Dips This combination of exercises hits from 2 opposite angles. It’s one of my most used big compound combinations. The reason this is a such a good superset is that it allows you to hit a maximal lift for 5-7 reps on the bench then move onto the dips which you can hit 10-15 reps on. Both are great compound exercises.This can absolutely be used as a near maximal weight lift for 5-7 reps Incline Barbell Bench Press The swiss ball puts you in a good position to arch up your chest to the front of the movement. At the same time the ball supports the shoulder so that you can get a wide stretch on the pec while reducing the risk of a shoulder or tendon pull. Dips The key benefit of this press variation is that it allows a really wide pressing movement which I’ve found to be beneficial for hitting the outer edges of the chest near the shoulder. Doing supersets the right way Now that you’re all geared up to try out the supersets you need to pay attention to some Do’s and Don’ts.Following these best practice rules will ensure you get the most out of adding these supersets into your chest workouts and you can start to see new growth quickly. Superset Do's Always use proper form and don’t compromise for more repsIdeally you want to hit 10 reps on each exercise but 7 is good if you’re using a heavy compound like bench pressAlways look to hit failure on the last 2 sets Superset Dont's Never overstretch your shoulder or chest, especially on cablesLeave your ego at the door, supersets are great for volume work which means less weight than normalThat being said, don’t use really easy weights just to hit the reps In this video you’ll learn more about incorporating these exercises correctly into your workouts. Check out my YouTube channel for more videos. Use my Calorie Calculator to work out your calories for fat loss and get a free macro guideFind out more about my coaching program to get you into your best shape ever The post 3 of the Best Chest Supersets for Mass Building appeared first on BKM Nutrition | Lose Fat | Build Muscle.
11 minutes | Aug 9, 2021
How to speed up your weight loss
If you're getting good results with your diet you may be looking at how to speed up your weight loss process to get to your target sooner. This is a really risky business and I see many people trying to do this and ultimately end up gaining a lot of the weight back again.The reason for this is that the body does not like to be told to speed up. It likes to stick to a steady manageable pace that it can slowly adapt to.Very rapid shifts in weight, exercise, hydration etc tend to cause a rapid reaction to correct the issue.Unfortunately the people who sell you rapid fat loss diets don’t tell you this. Trying to speed up fat loss can actually put the brakes on While your body might be happy to lose 1-2kg per week, when you try to increase that amount it recognises an unusual situation and the result is a depression of the metabolism and a lack of energy to train so that your output slows down.It also gives you more hunger cues so that you want to eat more to get the weight back on again that you’ve rapidly lost. The problem with this is that it takes a while for the body to recognise you’re back at your normal levels and so you overshoot causing more weight regain. All of a sudden you are fatter than before and right back to square one with a penalty. In this video you’ll learn how to avoid this trap that many people fall into and how to consistently make progress with your weight loss plan. Use my Calorie Calculator to work out your calories for fat loss and get a free macro guideFind out more about my coaching program to get you into your best shape ever The post How to speed up your weight loss appeared first on BKM Nutrition | Lose Fat | Build Muscle.
19 minutes | Aug 2, 2021
Are your calories too low to lose fat and have you entered starvation mode?
If your calories are too low and your fat loss has stalled, have you entered starvation mode and does this mean you're unable to lose weight? I’ve been asked this hundreds of times in my 10+ years as a body transformation coach.Probably thousands actually. You’ll often see gurus on the internet telling people that their calories are too low and that their body has entered starvation mode which means that their body will now be actively looking to store as much body fat as possible. "You're not eating enough to lose weight" There is some truth in this but it’s not how the experts at the University of Facebook understand it.Your metabolism isn’t brokenYou don’t have adrenal burnoutYou don’t need to stoke your metabolism with a cheat day According to these 'experts' - Once you enter starvation mode, everything you eat will be turned to body fat to make up for the calories that you've depleted on your diet. Is this true though. Does your body have a magic switch that transfers from ‘Fat Loss’ to ‘Fat Gain’ when a certain line is crossed on your diet? Like all good rumours and pseudo-guruscience there’s no smoke without fire There is an element of metabolic slowdown that occurs in low calorie scenarios and the body’s compensation for this is to make you more hungry and more lazy You can only resist the hunger for so long and you end up bingeing which results in way more calories than you need If it was for one day it wouldn’t really matter but the release for many causes a succession of days of massive eating which then puts you in a calorie surplus of mega proportions and thus you gain body fat Low and behold you gain all the weight back again and end up with more body fat than before.Thanks to starvation mode.This explanation often confuses people as it’s also said you can’t lose body fat until you get into a calorie deficit and so what’s the magic sweet spot you need to be in to be burning body fat but not entering starvation mode? In this video and podcast I’ll explain about starvation mode, calorie deficits, guru lies and how to accurately work out your calories for fat loss so that you continue to make progress. Check out my YouTube channel for more videos. Use my Calorie Calculator to work out your calories for fat loss and get a free macro guideFind out more about my coaching program to get you into your best shape ever The post Are your calories too low to lose fat and have you entered starvation mode? appeared first on BKM Nutrition | Lose Fat | Build Muscle.
10 minutes | Jul 26, 2021
Setting the right body goals for your age
It's a dangerous thing to live in the past and I often get clients wanting to look like they did 10 years ago How do you set the right body goals for your age and how do you stop yourself living in the past?Your body doesn’t get any younger, you don’t age like a fine wine and your value doesn’t increase as you get older.If anything it’s harder to maintain the physique you have as you get older.So trying to relive your previous best isn’t just a hard task, it might be nearly impossible. Always use SMART objectives Make sure your body goals areSpecificMeasuredAchievableRelevantTimedIf you follow that protocol it will stop you trying to relive a past memory and focus you on your future. You can have a great physique at any age, just make sure that your goals fit the age you’re currently at. In this video you’ll learn more about those methods and how I apply them to clients. Use my Calorie Calculator to work out your calories for fat loss and get a free macro guideFind out more about my coaching program to get you into your best shape ever The post Setting the right body goals for your age appeared first on BKM Nutrition | Lose Fat | Build Muscle.
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