• Igor Matejski - Tuffcore

5 Super Effective Exercises For Faster Weight-Loss..

If there is one fact that everyone knows in theory but not in practice..

...it’s this - You’re not perfect.

You’re going to struggle. You’re going to have bad days. You’re going to eat more than you planned on eating, and you’re going to feel like doing nothing sometimes.

It’s not a matter of “if.” It’s “when.” And, after helping more than 100+ people Lose Weight and achieve amazing results in Oxfordshire, I can tell you more than likely that at the end, it's all going to be worth it..

Weekend however, is the most common part of the week I see people get a case of the screw ups.. When perfect is no longer an option, they just throw the playbook completely out the window. But these swings in consistency are death to long-term Weight Loss because they rob us of momentum.


So I started trying to come up with a better plan, and, luckily for all my clients..

Your plan is something you are 100% confident you can do, no matter what time it is, or not matter what day of the week it is. It can be a nutrition habit like eating protein at every meal or an easy 15–20 minute workout that moves you toward your goal but requires as much thought as brushing your teeth. Right?

A good plan needs to be simple and easy, and it has to be bang for your buck.

Start by writing down your favorite way to train or eat. Do you like barbell complexes? Salads? Kettlebell swings and squats?

... Anything is fine. Let me repeat that: Any exercise or nutrition habit you love is fine.. You just have to simply do it, and keep the consistency..

Now write down the bare minimum that you can do of that exercise or nutrition habit and still feel like you’re making progress. Is it one salad at lunch? Is it drinking one less (sugary or alcoholic) drink? Doing 20 push-ups?

And yes, I want you to underestimate here. I mean, really lowball it.

The whole goal is to do something that’s possible and enjoyable, so you feel more ready to get back at it tomorrow. Ask yourself, “When the sun comes up on Saturday morning, and I’ve got a slight hangover from too much red wine the night before, what’s the workout that’s going to make me feel better?”

That’s your plan that you know you will complete no matter what..

Some Examples:

100 Kettlebell Swings

Eating a Vegetable At Every Meal

A 20-minute Jog or Bike Ride

Replacing One Caloric Drink With Water

A Long Walk

Splitting Your Dinner Into Two Meals

8-10 Turkish Get-Ups

Or Even Just The 5 Minutes Warm-up From Your Regular Workout..

The key to your fallback plan is that you aren’t retreating. You are still in enemy territory, regrouping for your next attack. If you feel like you can do more, do a little more. If you feel like you can do a lot more, do a lot more! But if, after going hard for a few workouts earlier in the week, you get to the weekend and don’t feel like you can do anything, remember: You can still do something. Be smart, figure it out and make your fallback plan happen..

If you frustrated and disappointed with the lack of results and progress with your Fitness Journey, I would be more than happy to reply to your questions you may have.. It would be my pleasure to be your partner in getting you back towards an active, healthy and happy way of life..


Healthy Regards,

Igor Matejski

Contact Us

136 Oxford Road

Mail: info@tuffcoreoxford.com

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