I’m now 10 days out from the Ealing Half Marathon and well into my “taper” period.

The hard work is done! No more long runs or nauseating interval sessions now. Time to rest the legs, keep them fresh with some easy runs then attack my personal best of 1:43:42.

I’m gunning for a sub 1:39:59 and I genuinely think I’m in the shape for it. Anything however can happen on race day so let’s see!

During this training deload I have some more time so will be in the studios next week instead of a long run to film some content.

I’ve got a few ideas to help navigate the festive season, but in the meantime, wanted to re-share a video I released last week:

>> what is your ideal bodyweight for a six-pack or toned physique?

Inside you’ll see:

• Your target bodyweight / BMI range
• How to chase the look not the scale
• Example case studies (male and female)

If you have any specific video requests, please “hit reply” on this email and I’ll see what I can do!

In the meantime, let’s dive into this week’s Transformation Thursday…

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3 Ways To Look, Feel & Perform Your Best

1. Simple calorie calculations

Your starting calories for a diet will always be an educated guess.

There’s no hard and fast rule, but one I do like is starting with approx 10-12 calories per pound bodyweight.

If you’ve got more than 25lbs to lose, go with 10cal/lb to start with. If less than 25lbs, start with 12cal/lb.

Wherever you start, this will always be a starting point to build from. Losing too fast? Add some. Not losing fast enough? Drop some.

2. Weight loss gold standards

Building on point 1, the goal standard to aim for is 1% weight loss per week.

If you’re not on the money, the first thing to check is your adherence.

The easy way out is to blame the diet. The hard thing to accept is your inability to stay consistent.

A lack of accountability, structure and guidance can play a big part in this.

But also just how easy it is to kid yourself about how strict you’re being.

3. Spend 5 minutes the night before…

Most adherence issues come from a lack of planning.

Whether it’s meal prepping, fixing time to train, or clearing the schedule enough to go for a walk.

A simple fix which never fails to help is to spend 5 minutes planning the next day.

And the best time to do this is just before bed!

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Want To Accelerate Your Results?

If you’re enjoying this Transformation Thursday newsletter and want to never feel embarassed on the beach or pool again, you may be interested in our flagship programme, RNT Pro.

 

We specialise in helping real people with real lives get real results, and we’ve proven it over and over again with nearly 4000+ success stories.

If you’d like to apply for a position in our next cohort, click here to book a call with my team.

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3 Wins To Inspire You…

My team and I are always sharing screenshots in an internal channel called #wins. Here’s a few to inspire you this week…

1. How Continuing Beyond 6 Months Transformed Our Member

Making the choice to keep going was the best decision they could’ve made for their weight loss.

2. Achieved the Impossible!

Exceeding members' expectations for what they can achieve is exactly what this is all about!

3. 6.5 kg Down and Feeling Great in a Swimsuit

Living a healthy life means that you feel great on the inside and out.

>> If you want to lose weight, get healthy and feel at your best with your busy lifestyle, apply to join our next cohort here.

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Want To Go Deeper In Your Journey?

We are coming up to Episode 400 on the RNT Fitness Radio Podcast!

I had a quick look at the “all time downloads” list and I was surprised to see the winner was from a series we ran in 2021 called #AuthenticAF:

What Typical Mindfulness Is Missing.

I suspect it’s done well because it picks apart many of the myths around mindfulness… and how a physical transformation is the vehicle to mental, emotional and spiritual health.

You can tune into Episode 190 on your favourite platform below: 

Apple | Spotify | YouTube

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Thanks for reading.

Akash

PS. If you’d like to get into the best physical and mental shape of your life, with no guesswork required, click here to apply for a position in our next cohort.