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Loic Yatou

@loicyatou

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𝐀𝐛𝐬 & 𝐇𝐈𝐓𝐓 𝐖𝐨𝐫𝐤𝐨𝐮𝐭

So I train abs 2x/week, and pairing that with a deficit + cardio has given me the best results so far. This workout isn’t the easiest, so below I’ve included substitutes where needed. Eat well, stay consistent — abs will show.

Core Work Recommendations (individual exercises w/ short rest between sets):

• Hanging Bar Leg Raises — 8–15 reps
Sub: Lying leg raises / Captains chair knee raises
• Cable Crunches — 12–15 reps
• Plated Wood Chops — 8–12/side
• Bicycle Crunches — 20–30 total
• Hanging Leg Crunches — 10-12 reps
Sub: Reverse crunches
• Vertical Hanging Leg Crunches — 8–12 reps
Sub or skip: Knee tucks on dip station / Stability ball crunches
• Dumbbell Side Bends — 10-15/side (split into mini sets if needed)

HIIT Treadmill Finisher:

10-20 mins
• 60–90s speed walk (6–7 speed)
• Sprint at ~75% capacity (15 speed for me)
Repeat 🔁

Be patient. Keep showing up. Your abs will too.

#fyp #gym #abs #coreworkout by @loicyatou

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10 months ago

10KM Trail Run PB — 59:14
10KM Flat Ground PB — 47:17
Fuel — Oatmeal, Peanut butter, Dates, Caramelised Apples

Next: 21KM trail. Sub-45 flat 10KM.

#10km #running #gym #fitness #fatloss by @loicyatou

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8 months ago

Album: recent by @loicyatou

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10 months ago

Livin Wild Gunna 1:12 - 1:13 taken in Durrës, Albania by @loicyatou

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3 months ago

Didn’t someone tell you this is an All White Party. taken in Durres, Albania by @loicyatou

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3 months ago

The dump where I spend 90% of my time.

Gym → Kitchen → Trail x Loop

#running #food #gym #fitness #fatloss by @loicyatou

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7 months ago

Step By Step Weight Loss Blueprint. All you’ll need is in the dump or below 🤞

APPS YOU NEED (NON-NEGOTIABLE)
• MyFitnessPal – track calories & protein
• Happy Scale (iOS) – weekly weight averages
• Apple Health / Fitbit / Garmin – steps & activity
• calculator.net → Calorie Calculator – find maintenance & your deficit

If you’re new → 500 calorie deficit
If you’re experienced → 750–1000 (only if you train hard)

SHOPPING LIST
I’ve linked my iPhone Notes shopping list (proteins, carbs, fats, snacks, drinks).
Built so eating well is unavoidable.
If you don’t like the food → you won’t stick to it.

Shopping list: https://docs.google.com/document/d/1-85XwFCG2HOHDUXnf4TB3M_MdHMbY72Pw0zVbAuxbuY/edit?usp=drivesdk

AVERAGE WEEKLY SHOP (UK)
Cutting on ~2,000–2,300 calories per day
£45–£60 per week
(Aldi/Lidl cheaper, Tesco/Sainsbury’s slightly more)

RULES THAT ACTUALLY WORK
• Track everything (yes, oils count)
• 1 untracked day per week is fine — don’t go mad
• Add ONE guilty pleasure that fits your calories
• Protein: 1.6–2.2g per kg bodyweight

TRAINING MINIMUM
• 3–4 weight sessions per week
• + 2 cardio sessions
Your deficit assumes you train.
Skip workouts and you break the maths.

PROGRESS TRACKING
• Weigh daily → use weekly average
• Weekly photos (same lighting, same pose)
• Judge progress month to month, not day to day

TIMELINE
Give it 6 weeks before changing anything.
Hit calories. Hit protein. Track food. Train consistently.

Fat loss becomes inevitable.
There is no world where this doesn’t work.

Love yourself enough to do it properly.

#fatloss #caloriedeficit #weightlosstips #bodyrecomposition #trackingcalories #myfitnesspal #sustainablefatloss #gym #gymlife #transformation by @loicyatou

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9 months ago

AFCON 2025 🇲🇦
Host nation Morocco — phenomenal from start to finish. @fecafootofficiel lock in… taken in Morocco by @loicyatou

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9 months ago

Swipe for the whole journey from Skinny → bulky (& fat) → lean. Crazy how none of my friends told me I was looking PLUMP at 104kg, not sure if they real or fake for that…🫩 by @loicyatou

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a year ago

An overwhelmingly beautiful experience.

1/3 Peaks Completed.

Scafell Pike See You Soon Mate.

#snowdon #snowdonia taken in Snowdon by @loicyatou

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a year ago

48 heures à Paris taken in Paris by @loicyatou

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2 years ago