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Train with Adnan™ (Get Stonger, Get Smarter, Live Longer)

@trainwithadnan

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⚡I Can Help You Get Strong and Feel Better
🧠 Fitness I Nutrition I Neuroscience
📍 London / Hertfordshire
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Motivation is a process not a constant, powered by dopamine, your brain’s internal reward system. The problem is, dopamine isn’t released before you act; it’s released AFTER.

That means waiting to “feel motivated” before training is like waiting to feel hydrated before drinking water. The feeling comes after you start moving.

On tough days, your job isn’t to summon motivation, it’s to lower the activation barrier.

Do something small: Do one set, go for a 5-minute walk, put on your gym clothes, buy new gym clothes. (You have made a small commitment now, may aswell follow through)

Momentum builds the dopamine that will give you the reward, the reward that will make you keep going, this is how you BUILD YOUR OWN MOTIVATION.

Action first.

Follow @trainwithadnan for more Training/Neuroscience hacks that will give you that outperformance you need.

#NeuroscienceOfMotivation #DisciplineOverMood #performancemindset #trainwithadnan by @trainwithadnan

Just a birthday girl living her Parisian dream….

#paris #eiffel #louvre #france by @trainwithadnan

CHILL GUYS its a rental,
go checkout @leevalleyboatcentre for fun boat rides.

Enjoy the heatwave... Go get that vitamin D 🛥️ 🌞

#ukheatwave #poolparty #boating #yachtlife by @trainwithadnan

Living my fairytale birthday… ✨✨ by @trainwithadnan

IF THIS IS TOO EASY I WILL MAKE A MORE ADVANCED VERSION

Try it and let me know.

@trainwithadnan for more FREE health and nutrition advice ✌🏼

#homeworks #trainwithadnan #5minuteworkout #muscle #growth #abs by @trainwithadnan

THE TIBIALIS ANTERIOR

The most undertrained muscle in fitness. It runs along the lateral side of the tibia bone on the shin. I have learnt so much working with @laurenefphysio from @puresportsmed over the past year on overcoming injury, rehabilitation and improving mobility.

Every time your foot lifts off the ground, your tibialis anterior is controlling the movement of your foot, stabilising your ankle, absorbing ground impact, and protecting your knee from the force travelling up your leg.

A weak tibialis anterior alters your gait mechanics, increasing rotational stress at the knee. Many chronic knee problems trace directly back to what's happening at the foot and shin.

And for all of you RUNNERS, a strong tibialis anterior improves foot clearance and reduces the energy cost of each stride.

The best exercise to train the tibialis anterior? THE TIB RAISE.

1. Sit on a high box or bench with your foot over the edge so it can hang freely.

2. Secure a light kettlebell by hooking the handle over the top of one foot.

3. Slowly lift your foot toward your shin, flexing the ankle (dorsiflexion) to lift the weight.

4. Perform 15–20 reps per leg (keep it light)

Tibialis anterior strength is one of the strongest predictors of fall prevention in older adults. The muscle that keeps your foot from slapping the ground is also the muscle keeping you upright for life.

(share this with that one person who always has mashed up legs!)

Follow me @trainwithadnan and share this post for more evidence based tips like this.

#trainwithadnan #fitnesseducation #tibialisanterior #runningtips by @trainwithadnan

STICK TO THE PLAN

Somtimes your feelings will try to talk you out of things, one day you're motivated, the next you're doubting everything.

But that's why you follow the PLAN, not your emotions.

When you don't feel like showing up, dicipline is what gets you there.

Summer is 92 days away...

If you wana learn more about how I can help you reach your goals, just DM "INFO" and lets have a chat (if nothing else i'll send you my article on habit formation for FREE)

Let get it 💪🏼

#trainwithadnan #summerworkout #healthierandhappier #6weekplan #cyprusfitness #gluteworkout #losebodyfat by @trainwithadnan

🏆 Gunners been saying "this is our year" since 2005.
Consistency is everything I guess, congratulations @arsenal, its your time. 🏆

#arsenal #northlondon #latpulldown #consistency #premi̇erleague by @trainwithadnan

What I eat to keep my body fat percentage at 10%.

🍗 Lean Protein (Chicken, Tofu, White Fish)

Protein has the highest thermic effect of food (TEF), meaning your body burns more calories digesting it than carbs or fats. (Source: Journal Int Soc Sports Nutrition, 2008)

Eating enough protein will also preserve lean muscle mass while in a calorie deficit, keeping your metabolism high. (Source: American Journal Clinincal Nutrition, 2015)

🥑 Healthy Fats (Avocados, Nuts, Extra Virgin Olive Oil)

Dietary fat supports hormone production, including testosterone and leptin, which regulate metabolism and fat storage. (Source: Journal of Lipid Research, 2018)

Replacing refined carbs with healthy fats can improve insulin sensitivity and aid fat loss. (Source: Nutrients, Vol 12, 2020)

🥦 Fibre-Rich Veggies (Spinach, Broccoli, Kale)

High-fibre foods slow digestion, keeping you fuller for longer, reducing the desire for unintentional snacking and as a reuslt your overall calorie intake. (Source: American Journal of Clinical Nutrition 2017)

Most instructors overcomplicate fat loss. Get enough of these foods, stay consistent with your workout routines, and results WILL come! 🚀

So which of these foods are already in your diet? Drop a 🥑, 🍗 or 🥦 below!

#TrainWithAdnan #FatLossTips #StayLean #NutritionScience #BackedByScience #leanprotein #fibre #healthyfats by @trainwithadnan

Consistency is better than perfection, I teach changes that you can do forever. @trainwithadnan

#whatiatethisweek #thisis40 #nutritiontips #trainwithadnan by @trainwithadnan

HERE IS WHY THIS WORKS 👇🏼

The Warm Bath Effect - Light excercise raises your core temperature. When it drops back down, your brain triggers melatonin. That's your sleep switch. 💤

Circadian Rhythm - Evening movement helps regulate your body clock. Better sleep, better wake ups. Every day.

Cortisol drops - Exercise burns off the stress hormone that's been building all day. That's why your mind finally goes quiet.

Deeper sleep - Studies show its increases slow-wave sleep. The kind that actually repairs you overnight.

10-15 minutes, thats all it takes.
Less scrolling. More moving. Better sleeping.

If you think this is helpful info, follow @trainwithadnan for more insight like this 🙏🏼

#SleepScience #EveningRoutine #SleepTips #CircadianRhythm #trainwithadnan by @trainwithadnan

#AD A little bit of sun… and the scent of @garnieruk Sorbet Hydrating Cream, instantly transported with @trainwithadnan

#skin #sorbetcomp by @trainwithadnan