Bob Rafati@bob_bodytransformation_coach

Body Transformation Coach/PT (#fatloss & #muscle building) Here to educate you & be educated by the best. Email below👇🏻for diet & training enquiries.

1,609 posts 1,269 followers 478 following

HIIT gets all the glory but there’s definitely a time and place for LISS too. Check this out by @upfitnesslive
#Repost @upfitnesslive (@get_repost)
・・・
It's #TakeAHikeDay! 🏃🏼‍♀️🏃🏾‍♂️🏞️
.⠀

Get outside and enjoy the many benefits of low-intensity steady state exercise.
.
.
#abs #aesthetic #active #cardio #diet #exercise #fitness #fitfam #fatloss #fitspo #gym #healthy #health #muscle #personaltrainer #personaltraining #physique #coach #recovery #sleep #stress #training #workout #weightloss #weightlossjourney #weightlosstransformation #weekend #london


0

How many of you are a 3 sets of 10 reps all year round person? Now, I’m not saying there’s anything wrong with that if you’re making progress and you’re happy. But if you have plateaued and looking to break through it or simply want to increase output (useful) during a fat loss phase then intensity techniques are a good tool to use.
.
There are several ways to do this if you train alone:

1. You can reduce the amount of weight and do more reps (the conventional drop set).
.
2. You can do half or quarter reps at the end of your set (partials).
.
3. You can hold the weight in place in the contracted position for as long as you can at the end of a set (isometric hold).
.
4. You can take a short rest and continue the set with the same weight (rest-pause).
. If you have a partner then
.
5. Forced reps, where once you hit failure your partners assists you on the concentric phase of a lift. .
Give these a go and let me know what you think or if you already do them, which technique do you use? And why?
.
.
#aesthetic #bodybuilding #exercise #fitness #fitfam #fitspo #fatloss #gym #gains #lift #muscle #personaltrainer #personaltraining #physique #coach #training #workout #weightlosstransformation #weightloss #weightlossjourney #london #saturday #intense #squats #deadlift #strong #strength #abs #motivation #goals


3

For me optimising my clients health is a priority before anything else and I always advocate whole foods but I also understand that with today’s busy lifestyle some people find it out hard to include vegetables in your diet and get the recommended servings. Also, some people suffer from bloating/ digestive issues. Green powders are a convenient way of ensuring you get enough micronutrients into your diet covering all bases. My current choice is this green superfood by @amazinggrass and it’s on offer in @wholefoodsuk. As well providing you with with a wide range of micronutrients to support overall health and wellness, it has digestive enzymes and probiotics to support digestive health. And as a bonus it’s chocolate flavour! A good addition to your supplements if you don’t eat enough vegetables.
.
.
#diet #food #fitness #fitfam #fitspo #health #healthy #nutrition #personaltraining #personaltrainer #physique #coach #superfood #micronutrients #vegetables #minerals #vitamins #chocolate #wellness #wellbeing #lifestyle #friday #london #weekend #healthyliving #digestion #greens #vegan #glutenfree


4

It’s Friday, who’s having a burger tonight? Inspired by @upfitnesslive’s homemade fast food post yesterday I made this venison burger from @waitrose with portobello mushrooms instead of a bun and of course a side of avocado. Give it a and let me know what you think.
.
.
#burger #diet #food #fitness #fitfam #fitspo #fatloss #eat #eatwell #eatclean #gym #healthy #health #lowcarb #meat #nutrition #personaltrainer #personaltraining #physique #coach #protein #weightloss #weightlossjourney #weightlosstransformation #weekend #london #friday #avocado #upfitness #bodybuilding


0

When you get a message like this from a client after a lower body day, you know you done something right! Activation work followed by heavy compound moves executed perfectly. Not a single bodyweight kick back or some random side steps and lunges on the treadmill/ stepper was performed! Who wants to see the actual workout?
.
.
#aesthetic #bodybuilding #bootyfordays #exercise #fitness #fitfam #fitspo #fatloss #gym #gains #glutes #health #healthy #lift #muscle #personaltrainer #personaltraining #physique #coach #training #workout #weightloss #weightlossjourney #girlswholift #strongnotskinny #squats #deadlift #friday #london #motivation


0

Would you? @joewarneruk is spot on! Make your health a PRIORITY.
#Repost @joewarneruk (@get_repost)
・・・
Money can buy you many things; but it can’t buy you health!

Invest in living a leaner, healthier and happier life today by moving your body more.
Walk, jog, run, swim, skip, lift, ride, climb, dance - anything that gets your heart rate up and your stress levels down!
.
.
#cardio #diet #exercise #fitness #fitfam #fatloss #gym #health #healthy #muscle #nutrition #personaltrainer #personaltraining #physique #coach #training #workout #weightloss #weightlossjourney #weightlosstransformation #london #active #lifestyle #wealth #happy #motivation #money #time #yourhealthisyourwealth


0

Diet tip: Always prioritise nutrient dense foods first. It’s absolutely fine to be flexible with your diet but eating foods that provide you with micronutrients as well as the macronutrients should be priority.
Asparagus omelette with onions and garlic. 5 mediums eggs, 200 grams of chopped up asparagus, chopped onion and garlic. Protein, fat, fibre, loads of micronutrients. Boxes ✔️
Give it a try and let me know what you think.
.
.
#abs #aesthetic #bodybuilding #diet #eggs #food #fitness #fitfam #fitspo #fatloss #health #healthy #lowcarb #muscle #nutrition #personaltrainer #personaltraining #physique #coach #protein #weightloss #weightlossjourney #london #lifestyle #vitamins #minerals #macro #eat #eatwell #flexibledieting


2

More great fat loss tips from the guys at @m10_gym
#Repost @m10_gym (@get_repost)
・・・
Here are the next set of tips in our fat loss series to help you on the run up to Christmas!

How many of these do you apply on a daily basis?⠀

Comment below and let us know.
.
.
#abs #aesthetic #bodybuilding #diet #exercise #fitness #fitfam #fitspo #food #fatloss #gym #healthy #health #lift #muscle #nutrition #personaltrainer #personaltraining #physique #coach #sixpack #training #workout #weightloss #weightlossjourney #london #lifestyle #girlswholift


2

High protein chocolate bar/ slab!
.
.
So, here it goes:
One scoop (32g) of @dymatize chocolate gourmet iso 100, 20g of @sainsburys almond butter and 150ml of boiled water mixed together till it reaches a thick consistent sludge as @crphysique calls it! Put it in the freezer for a couple of hours till it sets and it’s hard. Enjoy! Macros: calories 200, protein 25g, fat 11g. Not bad for a slab of chocolate!
.
.
#calories #chocolate #diet #fitness #fitfam #fitspo #food #gym #gains #nutrition #personaltrainer #personaltraining #physique #coach #protein #lowcarb #sludge #chocolatebar #highprotein #almondbutter #nutbutter #keto #flexibledieting


4

With winter round the corner use these tips to avoid colds and flu.
#Repost @precisionnutrition (@get_repost)
・・・
It looks like winter is here to stay for a while. ❄️⛄️🌨️
-
Here's everything you need in preparation for the #cold, #flu, #snotty people in your life 😷🤒
.
.
#diet #food #fitness #fitfam #health #healthy #knowledge #nutrition #personaltrainer #personaltraining #physique #coach #recovery #sick #wellness #wellbeing #lifestyle #active #stress #sleep #immunesystem


0

I’M LOSING FAT PLAYING FIFA, yes you read that right!
.
Now you might be wondering how sitting on your backside being inactive and playing computer games helps you lose fat? Well read on..
How many of you snack and eat mindlessly when you’re bored and have nothing to do? Yes? I’m guilty of that too. So, what I’ve been doing to keep busy and my mind off food is playing Fifa. Boredom eating/ snacking especially on weekends is one of the main reasons people fail with their diet and nutrition cos they end up wiping out their calorie deficit (which is needed to lose fat)
.
Want to lose fat? Find a way to keep busy and your mind off food.
.
.
#abs #aesthetic #calories #busy #diet #exercise #food #fitness #fitfam #fitspo #fatloss #gym #health #healthy #nutrition #personaltrainer #personaltraining #physique #coach #training #workout #weightloss #weightlossjourney #weightlosstransformation #fifa #london #lifestyle #weekend #eat #motivation


2

Training tip:
.
.
How does your working set looks like? Are you just moving the weight from A to B? Add a pause to take away momentum and learn to initiate each rep from the working muscle. Too many people just bounce in and out of reps. As @crphysique would say #musclenotmovement.
.
.
#aesthetic #bodybuilding #exercise #fitness #fitfam #fitspo #fatloss #gym #gains #lift #muscle #personaltrainer #personaltraining #physique #coach #training #workout #weightloss #weightlossjourney #london #monday #legday #glutes #bööty #girlswholift #strongnotskinny


2

Try something new this week. If you’re always eating the same food you could be missing out on vital micronutrients. I like to vary my diet as much as I can to ensure I’m getting a wide range of micronutrients. Chinese leaf, the stuff you have probably eaten in your Chinese takeaway without even knowing! It goes great in a stir fry and I personally like to use it in a salad sometimes indeed of lettuce. Give it a try and let me know what tli think.
.
.
#diet #food #fitness #fitfam #fitspo #fatloss #health #healthy #knowledge #nutrition #personaltrainer #personaltraining #physique #coach #vitamins #minerals #vegetables #micronutrients #weightloss #weightlossjourney #weightlosstransformation #london #monday #wellness #wellbeing #chinese #salad #new #lifestyle #workout


3

Healthy foods and fat loss friendly foods are not the same. Calories matter when it comes to fat loss.
#Repost @soheefit (@get_repost)
・・・
“Healthy” is not necessarily the same thing as fat loss-friendly. It’s entirely possible for even the most nutrient-dense foods to be chock full of calories and contribute to weight gain (or prevention of weight loss) if not kept in check. I’m not saying you have to avoid the above foods by any means, but be mindful of your portions!
.
.
#abs #aesthetic #calories #diet #food #fitness #fitfam #fatloss #gym #health #healthy #knowledge #nutrition #personaltrainer #personaltraining #physique #coach #weightloss #weightlossjourney #weightlosstransformation #weekend #london #peanutbutter #sunday #avocado #granola #juice #smoothie


1

Need to stock up on meat or supplements? Just had this email from @musclefooduk. Head over to their site and take advantage. 12 hours left!
.
.
#abs #aesthetic #bodybuilding #bulking #calories #diet #food #fitness #fitfam #gym #gains #health #healthy #musclefood #meat #nutrition #protein #steak #chicken #workout #supplements #sale #sunday #mealprep #fitspo #muscle


3

I got into the fitness industry to help as many people as I can as it’s my passion and I love what I do. So, when I get messages like this it really puts a big smile on my face. Follow your passion and do what you love, then you won’t dread getting up in the morning to go to work.
.
.
#exercise #fitness #fitfam #fitspo #fitspiration #gym #healthy #health #muscle #nutrition #passion #personaltrainer #personaltraining #physique #coach #training #workout #weightloss #weightlossjourney #weekend #london #love #motivation #inspiration #abs #lifestyle #work #sunday #goals


2

ABS Training tip:
.
.
Abs are a muscle just like any other muscle in the body and in order to work them you have to learn to shorten (crunch) them. When I see a lot of people do leg raises all they is lift their legs from the floor to 90 degrees angle and back down again. All that does it works your hip flexors, yes you will feel it a bit in your abs cos their attached to them but you’re not fully shortening your abs. Learn to lift your legs over and get that “crunch” feeling in your abs by shortening them.
.
.
#abs #absworkout #bodybuilding #core #coreworkout #exercise #fitness #fitfam #fitspo #fatloss #gym #lift #muscle #personaltrainer #personaltraining #physique #coach #sixpack #training #workout #weightloss #weightlossjourney #weightlosstransformation #weekend #strongnotskinny #london #girlswholift


2

One of the first STEPS you can take (see what I did there) for fat loss is increase your NEAT (non exercise activity thermogenesis) especially if you have an inactive job(desk bound) Aim for at least 8000 steps a day and increase when needed (your progress plateaus)
.
.
#abs #aesthetic #cardio #exercise #fitness #fitspo #fitfam #fatloss #gym #healthy #health #muscle #personaltrainer #personaltraining #physique #coach #progress #sixpack #steps #training #workout #weightloss #weightlossjourney #weightlosstransformation #london #weekend #active #lifestyle #saturday


4

DIET TIP:
.
.
The glycemic index is overrated. Glycemic index is a way of measuring the impact a given amount of carbohydrate has on your blood sugar. However, it only refers to the food eaten alone. Eat a slice of bread by itself and it’ll have a higher GI but have some fat or protein with it and the total impact goes down as fats and protein digest slower. Also, how you cook your carbs also effects its GI. So, stop worrying and concentrate on your overalls calorie intake instead.
.
.
#abs #aesthetic #bodybuilding #carbs #calories #diet #exercise #food #fitness #fitfam #fitspo #fatloss #gym #healthy #health #knowledge #muscle #nutrition #personaltrainer #personaltraining #protein #physique #coach #training #workout #weightloss #weightlossjourney #weightlosstransformation #weekend #london


2

As it’s the weekend, just a quick reminder about how alcohol can hinder your fat/ weight loss progress. A great post by @myoleanfitness
#Repost @myoleanfitness (@get_repost)
・・・
Does alcohol consumption lead to fat gain?

Well, kind of... Essentially, alcohol may lead to fat gain by directly and indirectly increasing energy intake.
Moreover, alcohol will make it more likely that the calories you ingest during and around its consumption will be stored as fat!
.
.
#abs #aesthetic #calories #alcohol #diet #fitness #fitfam #fitspo #fatloss #health #healthy #knowledge #nutrition #personaltraining #personaltrainer #physique #coach #sixpack #workout #weightloss #weightlossjourney #weightlosstransformation #weekend #london #drinks #food #friday #gym #training


6

Friday reality check! If you decide to hire a trainer/ coach to help you get in shape always think long term not a short 4 weeks solution cos it won’t work. Why? You know the saying “Rome wasn’t built in a day”? Well I use another one with my clients: “If you walk 10 kilometres from your house you’d have to walk 10 kilometres back to get to your house again” If you have spent years living a poor lifestyle, didn’t do much exercise, ate the wrong food, smoked, drank too much etc then you can’t expect to undo the damage in 4,6,8 even 10 weeks! Be realistic with your goals and exceptions. As a coach I’d appreciate that a lot more and happily help you.
.
.
#abs #aesthetic #bodybuilding #cardio #diet #exercise #fitspo #fitfam #fitness #fatloss #gym #health #healthy #nutrition #personaltrainer #personaltraining #physique #coach #training #workout #weightloss #weightlossjourney #london #friday #lifestyle #wellness #weekend #motivation #goals #food


1

Training log book bought so I can start my new year resolution in January. I mean why start now and have a head start over everyone else by 7 weeks in which I can be in a much better shape already, right? Joking aside, how many of you record and log your sessions? If you’ve been doing 3 sets of 10 reps at 50kg on an exercise for the last 3 months no wonder you’re not progressing or changing your physique.
.
.
#abs #aesthetic #bodybuilding #cardio #diet #exercise #fitfam #fitness #fatloss #fitspo #gym #gains #healthy #health #lift #muscle #personaltrainer #personaltraining #physique #coach #training #workout #weightloss #weightlossjourney #weightlosstransformation #progress #record #goals #london #motivation


3

I’ve recently witnessed a few personal trainers get their clients to perform a random exercise they’ve seen on social media with no logic or reasoning behind it. Guys, as @brycebahm @hypertrophycoach would say your goal should be to COACH your client so they can execute the basics with flawless form not to entertain yourself or them with circus training. They will not progress if they’re doing random workouts week in week out.
.
.
#abs #aesthetic #bodybuilding #exercise #fitness #fitfam #fitspo #gym #healthy #muscle #personaltrainer #personaltraining #physique #coach #socialmedia #training #workout #weightloss #weightlossjourney #weightlosstransformation #circus #progress #consistency #london #squats #deadlift #strongnotskinny #lift #fatloss #cardio


2

Great post by @cartergood I personally think for most people it’s not being active enough and eating too many calories.
#Repost @cartergood (@get_repost)
・・・
📍9 REASONS YOU'RE NOT LOSING WEIGHT📍

It can be super-duper discouraging to see your weight stay the same for multiple days or even weeks...
-
Which if you think about it, is a bit silly, right?
-
It's funny how we get so emotionally invested in the up & down movement of a three-digit number that's affected by literally hundreds of different things!
-
If we are just looking at the fat loss portion of weight loss, there are a few key things that could be having an impact...
-
If your weight's not changing, it might be that you're not tracking accurately and, consequently, eating more calories than what you're logging. Or maybe you're not being active and burning fewer calories than you think...
-
Maybe you ARE losing weight, but you're just not being patient enough 😉
-
Heck, it might have nothing to do with fat loss at all. There are TONS of things that can affect your day-to-day weight that having absolutely nothing to do with changes in body fat...
-
Things like:
Stress
Eating more or less food the day before
When you last went number one or two
How well you slept the night before
How many carbs you ate the day before
How much salt you ate the day before
Your hydration levels
etc...
-
So here's what I recommend ✅: instead of relying on just using your weight to analyze progress, make sure you're using other forms of progress tracking, too.
-
When I'm working with clients, we look at changes in average body weight, body measurements, progress photos, and how tightly/loosely clothes are fitting.
-
Remember, your weight does not define you. It's just one of MANY different tools you have in your weight loss arsenal for looking at progress 🛠️
.
.
#abs #aesthetic #calories #cardio #diet #exercise #fitness #fitfam #food #fitspo #fatloss #gym #healthy #health #muscle #nutrition #personaltrainer #personaltraining #physique #coach #sixpack #training #workout #weightloss #weightlossjourney #london #active #bodyweight


2

Absolute game changer! Found this little bad boy by @wahaca in @tescofood. Look at those macros, a 10g serving will only set you back 4 calories (which to be honest I won’t even track) but the difference it’ll make to your food will be priceless! One for your food periodisation post earlier @revivestronger!
Anybody else tried it yet?
.
.
#abs #aesthetic #bodybuilding #calories #diet #food #fitness #fitfam #fitspo #fatloss #gym #nutrition #personaltrainer #personaltraining #physique #coach #mexican #macros #weightloss #weightlossjourney #weightlosstransformation #london #salsa #gamechanger #health #healthy


10

We are a generation who spends too much time in a kyphotic (rounded shoulders) position. Whether it’s at work behind a desk on a computer, on our smart phones all day or in the gym training horizontal pushing and pressing movements. All of these can contribute to poor posture, injuries and also an imbalanced physique. One exercise that I always do and include in my clients plan is face pull. A great exercise to strengthen the upper back muscles and balance out all the pressing movements. Execution tip: depress and retract shoulder blades to initiate the movement and drive your elbows wide and out. Give it a go and let me know what you think.
.
.
#aesthetic #bodybuilding #exercise #fitness #fitfam #fitspo #fatloss #gym #healthy #health #lift #muscle #personaltrainer #personaltraining #physique #coach #training #workout #weightloss #weightlossjourney #london #flex #wellness #transformationtuesday #strength


2