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Body By Ambrose | Fat Loss & Performance

@bodybyambrose

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Lose fat. Build muscle. Move better.
Busy adults. Real results. @forensicjumper
Athletic-style training for everyday people
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Men’s Health just said: "athleticism is the new fitness flex". You now have CBum and Larry Wheels training to be more athletic. Not only is this shift towards athleticism happening, it's 1000% for the better.

The fitness industry seems to finally be catching up but I've always been fascinated by training like an athlete since I was a kid. Getting stronger, jumping higher, running faster, moving better, developing coordination, and seeing what your body is actually capable of doing. Now at 35, that hasn't changed. I'd rather be chasing a higher vertical, a faster 40, and new feats of strength than making aesthetics the sole purpose of my training.

Of course, hypertrophy ("bodybuilding") training absolutely has a place in a well-rounded program. But somewhere along the way, bodybuilding became the default framework for general fitness...

You can build an impressive physique while neglecting entire physical qualities that make you capable, resilient, and independent as you age. The funny part is that my physique got better as I started training like an athlete and so many of my clients have experienced the same

Outside of strength, power, speed, coordination, balance, mobility, and the ability to actually use your strength are things that can help you play sports with your friends, keep up with your kids, explore new hobbies, move confidently as you get older, and maintain a higher quality of life for as long as possible. These aren't just qualities reserved for competitive athletes

Super underrated benefit: it changes your relationship with your body. When your goals are tied to what you can do rather than what you look like, fitness can become a much more rewarding pursuit. Instead of judging your progress primarily by the mirror, your body fat percentage, or the number on the scale, you have a reason to continue long after you've reached some arbitrary physique goal.

Because the goal is to keep fitness as part of your life for as long as you can, sooner or later aesthetics won't be enough to keep you motivated to take care of your body. It can be a lot more sustainable path of fitness.

#dunk #sprint #jump #TrainLikeAnAthlete by @bodybyambrose

WE dress like whores now. I mean have ya seen bodybuilders? 😂
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#funny #gymhumor #shanegillis by @bodybyambrose

One of the craziest client transformations over the years was with @liz_queenextra

We started around late 2023 off of a program I launched and started 1:1 coaching early 2024

We went on to lose roughly 70lbs together, which is insane. It wasn't always linear but she was willing to put in the work and never give up on herself, the process and me as her coach

There's so much growth as a person she had done that the physical accomplishments were merely byproducts of the person she became

From not being able to do one single bodyweight dip to being able to rep out multiple, that was such a cool side effect of the whole journey.

Outside of the physical accomplishments. She
✅ Is much more confident as a person
✅ Is much better at setting healthy boundaries and putting herself and health first
✅ Has a better relationship with food and the scale
✅ Knows how to make she is adequately fueled throughout the day
✅ Is much more proficient in her exercise technique

The list goes on and on. So proud of her for trusting me and trusting the process

She is truly a great example of hard work but also the right work over time... imperfectly consistent.
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#fatloss #weightlossjourney #transformation #fitnesss #onlinefitnesscoach by @bodybyambrose

We live in a world obsessed with optimization and oftentimes victim to information overload.

Most folks don't get to their goals because they're prioritizing the wrong things and losing sight of the bigger picture: The perfect workout split. The perfect macros. The perfect routine.

But what happens when life gets in the way?

Work gets busy. You get sick. You're stressed, exhausted, or dealing with an injury. Suddenly, your normal routine isn't realistic anymore.

And instead of adjusting, you stop altogether. A few days become a few weeks. Then you tell yourself you'll get back on track when life calms down.

Sound familiar?

This is where so many people get stuck in the all-or-nothing cycle.

🧪 The antidote? Imperfect consistency.

Can't fit in an hour at the gym? Do 20 minutes. Modify your rest, exercise selection, sets, reps, load, etc.

Can't make it to the gym? Find something you can do at home.

Can't track every gram of food? Practice moderation. Focus on protein, balanced meals, and reasonable portions.

Need a break to recover? Take it, and make a plan to ease back in when you're ready. Don't waffle back and forth from 0 to 100.

The point isn't to force yourself to do something at all costs. It's to stop treating your ideal routine as your ONLY option.

One of my biggest fat-loss clients came to me after burning herself out trying to complete 75 Hard.

🍴We actually increased her calories and reduced how frequently she trained in the gym. We stopped throwing everything at the kitchen sink and started being more strategic.

📉 She went from around 200 lbs to 130 lbs by finding an approach she could sustain without constantly beating herself up.

And this philosophy has helped so many of my other clients, too. Because real life isn't perfectly consistent. Your fitness approach shouldn't require it to be.

You don't need to be perfect. You need to learn how to adapt without abandoning the process all together. Oftentimes a coach is most valuable when life does get crazy. They modify the strategy and also help keep you accountable.
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#fatloss #mindset #fitness #weightloss by @bodybyambrose

Too Busy to Work Out? Do This Instead

Think you need to work out every day to get fit? You don’t.

Small opportunities to move can add up when you actually make them part of your routine.

🎧 Listen to “How To Get Fit And Lose Weight When You’re Busy AF w/ Fitness Coach @bodybyambrose” — link in bio.

#selfhype #bodybyambrose #busylife #fitnessforbusypeople #fitnessmotivation #healthyhabits #workouttips #healthandfitness by @bodybyambrose

Why You Keep Starting Over With Fitness

One week you’re all in. Then life gets busy and suddenly it’s been a month since you worked out.
Sound familiar?
The problem may not be another workout plan. It may be how you think about fitness in the first place.
@bodybyambrose // @forensicjumper says to treat your health like a significant other and stop ghosting it.
🎧 Listen to the full episode: “How To Get Fit And Lose Weight When You’re Busy AF w/ Fitness Coach Ambrose Amin” — link in bio.

#selfhype #fitnessforbusypeople #fitnessmotivation #weightloss #healthyhabits #fitnessmindset #consistency #healthylifestyle by @bodybyambrose

One thing Blaine McConnell brought up that I really like is the idea of tracking your macros before you eat (which I have done in the past)

Instead of eating throughout the day and realizing at 9 PM that you’ve completely missed your protein target or have barely eaten anything…

You can look ahead, make a plan, and take some of the guesswork out of your decisions. And more importantly, you start learning.

I think we need to take some of the stigma out of counting calories.

Tracking your calories or macros doesn’t have to mean you’re going to weigh your food and log every bite for the rest of your life.

It can simply be a tool for education.

You begin to understand:
👍 What a realistic serving size actually looks like
👍 How much protein is in the foods you regularly eat
👍 Which meals keep you full
👍 Where you tend to under- or overeat
👍 How to make adjustments in real time

The goal shouldn't necessarily be to track forever BUT to develop enough awareness that you DON'T NEED TO

Of course, this can become a slippery slope for some people. If tracking creates anxiety, guilt, or obsessive behaviors around food, it may not be an appropriate tool

But that doesn't mean the tool itself is inherently bad

Used appropriately and especially with guidance from a good coach who can help you interpret the data rather than become obsessed, it can be an incredibly useful way to establish guardrails, learn about your nutrition, and eventually become more intuitive with your eating
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#fatloss #diet #macros #athlete #nutrition by @bodybyambrose

Can’t Lose Weight? Audit Your Habits First

“I’ve tried everything, but I still can’t lose weight.”

Before jumping straight into calorie counting, Ambrose starts somewhere else: your actual habits.

We breakdown all that and more with @bodybyambrose // @forensicjumper

🎧 Listen to the full episode — link in bio.

#selfhype #bodybyambrose #weightloss #weightlosstips #healthyhabits #fitnessmindset #nutrition #fitnessjourney by @bodybyambrose

A lot of women are trying to diet their way into a physique that actually requires more muscle.

This post sums it up perfectly. Most women are under-muscled and how no amount of fat loss can completely make up for a lack of muscle mass. Building that foundation takes time. Years, not weeks.

And yet, so many women have been taught to fear the very thing that could get them closer to the physique they want:

“Don’t lift too heavy, you’ll get bulky.”

“Be careful, you’ll get injured.”

“Eat less.”

“Stay small.”

“More cardio, fewer calories.”

I see the consequences of this all the time with my female clients.

Women don't need to be afraid of getting strong. They need to understand that building muscle is one of the best things they can do for their health, performance, resilience, and ironically...the physique they’re often trying so desperately to achieve through more and more fat loss.

Women should not be put in a box and have the freedom to build a body that is strong, capable, healthy, and that has muscle

I'm here to be part of that solution and part of the revolution toward women getting stronger, healthier, not "just" smaller

Shout-out to @quinceyblair with the spot on post. Shout-out to my clients @rockin_rocio and @liz_queenextra for rocking with me from the beginning by @bodybyambrose

“But I’m not hungry in the morning…”

I hear this all the time, but there’s a downside to consistently letting your hunger cues be the only thing that determines when you eat.

Stress, poor sleep, changes in routine, and other factors can temporarily suppress or alter your appetite. So you may not feel hungry even though your body still needs consistent nutrition.

The problem is that skipping meals can sometimes lead to:

• Going too long without eating and feeling low on energy
• More noticeable mood swings or irritability
• Difficulty maintaining stable blood sugar throughout the day
• Getting excessively hungry later and feeling less in control around food
• Increased likelihood of overeating or binging later in the day
• Difficulty getting enough total food/protein in consistently

This doesn’t mean you need to force yourself to eat a huge breakfast when you have zero appetite.

Instead, think about consistency.

I.e. a smaller, easy-to-digest meal or snack can be enough to keep you on a more consistent eating schedule while your appetite catches up

Personaly I have 1-2 glasses of water upon waking up then go for a 10 minute walk

That can help regulate your hunger cues

Buuuut your hunger cues are useful but they aren't always perfect. Learning to recognize when your appetite may be influenced by stress or your routine can help you make better decisions with your nutrition
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#NutritionTips #HungerCues #FatLossTips #HealthyEating #NutritionCoach by @bodybyambrose

Getting these vertical jump pumps 😤

Hips feel absolutely amazing right now to be honest. Hit your glutes, hip flexors, and groin hard and thank me later

...she will as well 🤝
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#gymhumor #glutes #verticaljump #strengthtraining #SportsPerformance by @bodybyambrose

Mission unglass my back underway 🫡

If you have an injury, there's always going to be this fear of getting injured all over again.

But once the tissue has time to calm down, slowly introducing it to more direct loading and variety is the best way to get back to where you were or even surpass it

Oftentimes, the poison is the antidote. You just have to know when and how to introduce it back in
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#injuries #gymhumor #funny #StrengthAndConditioning #athelticperformance by @bodybyambrose