Golan Horesh

What Instagram doesn’t show you is what it took to get here

Keep working 💪🏽

What Instagram doesn’t show you is what it took to get here

Keep working 💪🏽

The true meaning 👨‍👩‍👧‍👧

2017 vs 2022

32lbs of lean muscle tissue added to this frame in this time.

The result of multiple bulking and cutting phases.

As much as building muscle is the goal it isn’t the sole purpose of training.

Focus on overcoming daily challenge and building muscle becomes a by product.

I got asked the other day ‘how long do you see yourself training for?’

My answer ‘until the day I die’ 😂

That’s because i’m intrinsically tied to the process not the outcome

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Frustrated with a lack of progress? Check out my online coaching service, link in bio 💪🏽

Balancing business, family, fitness & physique goals requires planning for the unpredictable.

The key is keeping it simple but don’t confuse that with easy.

Training focuses on 4 x per week sessions with either a full body or upper/lower split.

Exercise selection revolves around the compounds movements which allow the use of a decent amount of load.

Strength work done in the 80-95% 1RM range for 2-6 reps.

Hypertrophy work in the 6-12 reps @ 70-80% of 1RM range.

A sweet spot for both tends to be 5-8 rep range.

Learn how to perform and execute each exercise correctly, this sets you up for a lifetime of training.

The key is time, do the above consistently and results will follow.

Fat loss requires creating an environment where calorie expenditure is greater than consumption.

Eat less, move more!

Client .ibgi
79.9kg vs 74.5kg

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Frustrated with a lack of progress? Check out my online coaching service, link in bio 💪🏽

No matter how strong or happy with your physique you think you are, don’t let it go to your head. There’s always room for progress and improvement on your fitness journey.

Forever a student of the game this weeks reading has given me a different perspective/consideration in making my programming even better for my clients.

Looking forward to putting some things to the test.

On a cold rainy day look at pics of the last time you were away 😂

‘You can’t eat that’ something I hear often. I also know it’s something my clients have thought in the past due to the masses of misinformation about ‘healthy eating’ or ‘eating for fat loss’ which by the way are not the same thing.

While eating nutrient dense whole foods is important that doesn’t mean that less nutritious food or ‘junk’ for lack of a better term doesn’t have a place in a ‘healthy lifestyle’ or ‘fat loss diet’.

Yes you can lose fat while indulging in the odd ice cream, cake or alcoholic drink although it shouldn’t be a regular thing even if you hit all your macros.

There’s enough room to include all foods in your diet because one thing is for sure, any level of severe restriction isn’t conducive to a healthy relationship with food and thus your ability to lose fat and keep it off.

So next time you fancy that ice cream 🍦 have it and get right back to it after.

Remember what I said about 90/10 that’s balance.

4 scoops, milk chocolate pretzel, white chocolate pistachio, salted cashew & vanilla.

Not one macro was counted

‘Throw down some money the ice cream man is coming’ like raekwon

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To learn the skills necessary to free yourself from nutritional dogma check out my online coaching service, link in bio

July 2021 vs July 2022

352 days apart
68 Leg days
136 hours of hard work

The worst thing I could imagine is looking back and seeing no change. Progress is the name of the game for me in everything I do, fitness, business, life, etc.

Spending time in the gym working on your physique, fitness & health is an investment. Make sure you see a return!

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Frustrated with a lack of progress? Check out my online coaching service, link in bio 💪🏽

Set a goal, make a plan, execute it

Client : .josephs

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Frustrated with a lack of progress? Check out my online coaching service, link in bio 💪🏽