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Lee Jones | Online Transformation Coach

@leejonespt

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🎯Transforming gym goers who struggle to see their abs
🔥Fat Loss -Build muscle
💪Free guide to getting lean 👇

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The journey to a great physique when it starts with excess body fat:

💥 Fat loss phase

This one is ALWAYS long and tedious

Some people quit

You always have more to lose than you initially think

I’ve worked with guys and girls this has been a year or longer (when there is lots to come off)

Essentially the point when it becomes painfully tedious/slow

💥 Maintanence / Building Phase

This is where people either follow through and trust the process or quit and usually go backwards 👀

If they quit they 99% of the time they regain the fat

The ones that follow through this phase, hate feeling softer but trust the process, really build their physique and trust me 🔑

💥 Second fat loss phase = magic.

It’s faster, they are leaner and it’s easier than the first time

Ps the magic is just hard work and a strategy correctly applied to you

My clients know fat loss isn’t the end of the journey and there’s so much to do afterwards. It’s just the beginning

- learning how to not regain the fat they lost
- how to build muscle properly to build on their physique
- how to embrace the scales going up at times and not having a melt down

They don’t stop after losing some weight without learning those key things.

Otherwise they know they’ll be back to square one in 6 months 🤷‍♂️

Use the time between diets to work on building your physique how you want it to be

It will take years not weeks - play the long game for real success 🤝

Big love to the legend @bowzermassivewagons who continues to inspire and change his life 💪 by @leejonespt

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a month ago

“But I’ve got a lot coming up” 🤦🏻‍♂️

Rob pretty much had socials frequently throughout his dieting phase

He has also been eating and boozing on the Isle of Man watching the racing 🏍️

He then likes to be incredibly busy at work and still have his boys at home to look after

Many people make excuses because they feel their life is busy 😒

They put it off and wait for the perfect time 😒

There isn’t one, there will always be stuff going on. ALWAYS.

It’s about having a clear plan around these events that makes the difference 💪🏻

It’s about realising that when you have socials on, you don’t have to handle them they way you’re currently doing🤯

With an all or nothing approach because when people say….

“I’ve got this on”

What this means is that they’re anticipating to treat it the same way as they always do

I’ve got the cinema - so I have popcorn 🍿

I’m going to the pub - so I have to have a beer🍻

It’s a BBQ this weekend - so I have to as much as I can

Remember that’s what you USUALLY do and that’s cool. But you can make OTHER choices.

Doing what you usually do will have you looking how you usually look🤷🏻‍♂️

And if you want to change how you look (and feel) then you have to change how you act 💆🏻‍♂️

Rob did that, we relaxed at times, were tighter on others 👏🏻

We had a clear goal of a shoot 📸 to give him laser focus and a strategy to get there 📈

He worked his 🥜 off to get to this condition for his photoshoot and got into the shape of his life

Your first diet is always your toughest but you’re capable of change and seeing results that exceed your own expectations 🤩

The bar is now set to focus on building muscle now then when we diet down again he will look bigger and better

Well done Rob mate , incredible work 💪🏻 taken in Bailey Studio by @leejonespt

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3 months ago

Do you think these sort of results are unachievable for you? [I know they’re not]

Well, they would be 100% achievable if you weren’t hopping about from plan to plan…

Sacking things off as soon as the weekend came…

And never sticking to anything for longer than 2 weeks…

That’s a surefire way to NEVER get where you want to be.

Or as we know it…

[Where you are now]

Look, you might think you’re doing the right things…

But let’s be 100% honest…

You’re winging it every step of the way.

Because you have ZERO structure and you have ZERO accountability

You’re just hoping that things fall miraculously into place

But things are still going in the wrong direction aren’t they?  You’re not getting leaner, stronger and more confident…

You’re getting softer, more lethargic and less confident.

Well guess what?  Things need to change, and the only way that’ll happen is if you do something different

Stop scrolling by watching other people like Byrony get amazing results

When that could be you in just a few short months

Byrony had the same hesitations that you’ve got

She thought she could do it herself

Ended up spinning her wheels for years and frustrated as hell

“I went on holiday shortly after breaking my foot and did not feel comfortable with myself at all after gaining weight and having that even more prominent “mum tum” from pregnancy and caserean.

It was at this point that I decided enough was enough and that I needed to make the change.

Working with Lee has exceeded my expectations, I consider Lee a friend now and can turn to him and tell him it’s been a shit week and he navigates me round the tough times so that the nutrition and training doesn’t get too affected.

I feel amazing! I’ve never had abs or built muscle like I am doing!”

You know deep down that having the accountability that Byrony had WILL take you to the next level…

Everyone else is getting a transformation with my help, why not you?

I’ve got coaching spaces available, so drop me a message now and join the team.

Stop watching from the sidelines as everyone else gets the sort of results you crave

And start putting yourself front and centre by @leejonespt

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a year ago

Fat loss is the finish line in most people’s mind

But this is why you regain all the weight you lost and never seem to get into incredible shape

Byrony had a goal to see her abs again and feel mega in her own skin

She did it with months of graft, great swaps, consistency and building her new higher standard to hold herself to - nothing worthwhile comes easy

She nailed her goal and the next part is where most people fuck up

They stop doing all the things they were doing when they were dieting

- steps drop
- Tracking is every now and then or never
- Saying yes to more
- Not planning meals
- Skipping workouts

At this point your body is ready to put fat back on but if you do it properly with a controlled reverse diet you will control this

You’ll be able to eat a lot more calories - just like Byrony who dieted on 1300-1400 calories and is now eating 2400-2500 calories and holding weight/body fat whilst getting stronger in the gym

This is where you really build the body you want and have more freedom with food

Over the years I’ve seen too many people undo 14-20 weeks of progress as they thought they ‘were done’

I believe the post diet is harder than and it’s where you will see more progress especially when you diet down the second time around to show off the muscle you’ve built

Fat loss isn’t the finish line

It’s the first step if you are serious about being in shape long term and chasing your tail going round in circles

Drop me a 👋 if you’re ready to feel and look epic by @leejonespt

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3

a day ago

Everyone’s calorie requirements are different

There is no blanket statement as it depends on many factors

Stop thinking you can only diet on a certain number of calories - you need what works for you by @leejonespt

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2 days ago

by @leejonespt

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3 days ago

Almost 6 months of trying to build muscle and not get fat 😂

The key I have found is to keep the weight of gain as slow as possible whilst getting stronger and training as hard as you can

There’s no instant gratification in this phase

No weekly rewards like seeing changes weekly

It’s only when I put the start and now pics side by side do I see any changes

Otherwise it can be hard mentally to not be as lean when you worked so hard to get there

But these building phase are KEY if you want to actually look any different the next time you diet down

I finished the diet on the left at 87kg and I’m now sitting at 91.4kg with still visible abs

My lifts are increasing weekly and I feel great with the extra food

I definitely have more flexibility now but I’m still prepping my meals, planning my weeks, logging my lifts, and saying no at times to things

The last thing I want is to just keep stuffing my face and get heavier but from mainly gaining body fat. I’ve got to make the training count as that’s where the muscle is built

Current macros:

Training days - 3510 calories, 200g protein, 475g carbs, 90g fat
Rest days - 3165 calories, 200g protein, 400g carbs, 85g fat

Steps at 10k

Training 4 times a week

Coached by @jakembicepsbanter - even coaches need coaches

Still another few months left to build until 2027 before I begin the diet down for a potential shoot in May

It’s painfully slow which is why most people never stick to it but a necessary stage to go through for anyone serious to change their physique, male or female. by @leejonespt

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4 days ago

Rare night out for us ❤️ celebrating @emmajanethompson1986 and @sarah_nicholds 40th! by @leejonespt

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5 days ago

Here’s one thing you overlook when getting in shape…

You probably know you should eat a little better

Have a structured training plan

They immediately you get bogged down in the little things…

- what supplements to take
- the best form of cardio
- cutting carbs out
- trying to fit in all the foods you love
- what time of day is best to eat

Basically trying to cover all the things to get “the best” results

How about just start getting a result first

That’s the hardest part

Having a guide, a coach, or someone who you can put your faith in to make the right decisions at the right time

Because…

Knowing it and doing it are two different things entirely

And the key to success is the doing and not the knowing

Throughout this Matt hasn’t had it easy, no plain sailing at all

When you’re on your own it’s easy to give yourself the excuse of why you can’t do something

When you’re with a coach, you work around it

Matt’s had many work socials, he got married, stag dos, honeymoon, work stress, doubts and worries like everyone else

Things that would usually veer people off track to the point where they’re having to start again time after time

In coaching, there’s never any starting again, just the ability to change course when needed

He has his first Photoshoot next Friday to celebrate how far he’s come then we get to work on the next phase to smash May’s shoot next year

So the question is…

Are you going to leave your own success down to chance for the rest of the year?

Or are you going to guarantee it like Matt is doing?

Our next Photoshoot is in May if you’re interested 💪

Drop me a DM if you want all coaching details 👊🏻 by @leejonespt

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6 days ago

There is no right time

There never will be a right time btw 🤷‍♂️

But there is ALWAYS something going on -

Birthdays 🎂
BBQ’s 🍗
Work stress 🤷‍♂️
Peer pressure 😩
Bank holidays 🎶
Hunger 🤐
Cravings 🍫
Stress 😤
Christmas 🎄
Halloween 🎃
Weekends away 😛
Dates 😎

These things will happen all the time, there is no let up

This is life 🙏🏻

If you’re waiting for a “clear run”

You’re missing the point of a coach 💯

There is no clear run 👎🏻

Learning how to navigate all the above is taught by your coach (or should be)

This is imperative for LONG TERM SUCCESS👍🏻

A coach isn’t there for when it’s easy

A coach is there for when you struggle

If you have a lot on

Socials, stress, work, kids

That’s the time you’re most likely to go backwards

Hence the time you are likely to benefit from a coach

If you have weight to lose, muscle to gain, health to improve, confidence to work on

You’ll have to do it at some point

Now? Next month? 6 months time? Next year🤷🏻‍♂️

But at some point you’ll have to take the plunge

“I’ll start next week or on Monday” is the easy get out

But you never do start

With my coaching I FAST FORWARD results

That’s what I’m here for

RESULTS

Instead I have clients who INVEST in THEMSELVES (not me)

And use my services, experience and knowledge to gain confidence, health and a body they never thought possible

You could do the same.

But only if you get started.

Because I have had chats with a lot of people who are procrastinating a lot..

And you might be leaving it too late.

Cihan did this in a short space of time alongside the stress and craziness of his life so why can’t you

So reach out, say hello before you leave it too long and see more people transforming their lives when it could be you👋 by @leejonespt

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6 days ago

Getting into fantastic shape takes time

It’s not a matter of dropping some kilos and feeling a little bit better (although that is nice)

It’s going to require more than likely, multiple phases of dieting, building muscle and maintenance phases

Embrace the fact it’s going to be a long term game instead of quick fixes or just a fat loss phase

Just start

Stop waiting for the perfect moment

You know as well as I do there never is one especially with how busy life is

Work, kids, being a taxi for all their clubs, holidays, you get the idea

Just start 🙌 by @leejonespt

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7 days ago

Routine is key especially when chasing a fitness goal

It makes your life easier as it takes away decision making and helps you get to the finish line quicker

That’s why I have trained at the same time 4 days a week for years

It’s a non negotiable and I have to do it at 6am so that I have time to do - not out of choice 😂

Otherwise with the kids rugby, football, swimming and work, there is no way I could train in the evening

So I plan my week out every week to ensure I fit everything in around the family schedule

Training, meal prep, steps, work, kids clubs, date night (if we’re lucky to get one), family trips etc

The more I can control the easier I make my life instead of reacting and leaving things to chance, like coming home starving and reactively making a meal that doesn’t fit my calories/macros instead of knowing what I’m having

A little planning will take you a long way by @leejonespt

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8 days ago