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Chaz Spackman

@chazspackman

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Tired of conflicting fitness advice?
I add nuance so you know what to focus on.
Coach & Educator, @lostandlifting
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If you’re just getting started with your own journey, or smack dab in the middle of it and are frustrated for whatever reason, here’s a little perspective for you.

Stay patient.

Keep putting in the work.

You’ll eventually get there. ❤️

#fitmind #fitmindfitbody #fitmindset #workouttip #nutritiontip #fatlosstip #mindsettip #mindsettips #mentalfitness #weightlosshelpneeded by @chazspackman

Comment “coaching” if you’d like details on coaching packages.

But only if you’re sick of trying to find quick fixes and want to build something you can thrive in long term.

#fatlossjourney #buildmuscle #bodycomposition #bodyrecomposition #nutritioncoaching by @chazspackman

A body composition that is more advanced than the general population is going to require a level of sacrifice nutrition wise that is greater than the general population.

Maintaining that level of progress is different.

That’s where a more balanced approach can be established with more leeway.

Not to eat whatever you want, whenever you want.

That will put you back where you started more than likely.

But moving from fat loss as a focus, to maintaining where you’re at instead, opens up a greater caloric budget that allows for greater flexibility.

Don’t be fooled.

#nutritionist #nutritioncoaching #weightlosshelpneeded #fatlosstip #fatlosshelp by @chazspackman

Building Muscle VS Losing Fat [the nuance]

This is how you create “recomp” over the course of each year with the most noticeable improvements in fat loss AND muscle.

#fatlosshelp #buildmuscle #nutritiontip #nutritionhelp #bodyrecomposition by @chazspackman

Am I saying to push weights that are past your current comfort level in every session?

Obviously not.

But I am saying…

The bigger barrier to your progress sometimes is your brain rather than your body.

If you’re stuck using the same weight due to fear, get a spotter to keep yourself safe, and challenge the mental barriers.

Because if you never challenge them, you’ll never break them.

#buildmuscle #workouthelp #workouttip #getstrong #progressiveoverload by @chazspackman

Cardio is amazing.

But relying on it to improve your metabolism keeps you on a hamster wheel that you can never get off without losing it.

Investing into simple habits that have a longer pay off like consistent steps, strength training, and protein intake set you up with a more resilient metabolic rate over the long term.

That’s all.

#metabolism #metabolismsupport #weightlosshelpneeded #fatlosstip #weightlosscoaching by @chazspackman

RDL - Better glute engagement via better pelvic and spine control.

#rdl #romaniandeadlift #exercisetutorial #buildmuscle #workouthelp by @chazspackman

Walking VS Running for FAT LOSS [the nuance]

#cardiobunny #fatlosshelp #fatlosstips #weightlosshelpneeded #workouthelp by @chazspackman

The worst place to live is in a mindset of high expectations of progress with a low expectation of the consistent effort required to achieve it.

I’m posting this on a Saturday, and if you’re on the other side of the screen hoping to see progress each week, yet you’re not giving effort towards your progress today and tomorrow, I’m talking to you.

And I’m not saying “try harder” or “do better.”

I’m saying align your expectation of progress with the effort level you’re willing to give.

That’s all.

#fitmind #fatlosshelp #weightlosshelpneeded #weightlosscoaching #fitmindfitbody by @chazspackman

Lateral Raise for a better shoulder stimulus.

#shoulderworkout #lateralraise #workouthelp #buildmuscle #exercisetutorial by @chazspackman

3x12 can work, but you’re going to have to get comfortable adding weight and falling below that rep target sometimes.

Beginner - intermediate levels: I recommend the conservative approach most often.

It gives a lot of practice, allows you to keep dialing in your form, and gets you better at lifting with more exposure at slightly less intensities.

More advanced individuals: I recommend the aggressive approach most often.

It makes sure every set is getting the most out of it. And ideally the amount of overall sets you’re doing for each exercise can decrease slightly since the intensity remains higher more linearly.

#liftweights #buildmuscle #progressiveoverload #weightliftingwomen #weightliftingcoach by @chazspackman

Y’all see the more scientific explanations I post each week and eat it up.

But the reality is, most of my time actually coaching real people in the world has as much to do with breaking psychological barriers as it does the science of training and nutrition.

You have to learn to stop blaming your body.

Stop thinking you’re an exception to the rule.

And realize that this shit is hard, but you only make it harder on yourself by losing consistency, and then blaming something other than that for your lack of success.

#fitmindset #fatlosstip #weightlosscoaching #fatlosshelp #fitmindfitbody by @chazspackman