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James Smith PT
This time 2 years ago I was the least popular PT in the gym I worked in and I went and rented out a Holiday Inn to do one of my first talks to the public in Manchester.⁣ ⁣ 3 hours after telling the world I’m writing a book I’m ranked the highest possible on Amazon before official publication. ⁣ ⁣ My parents don’t have social media so you can only imagine what conversation I’ll have with them tomorrow. ⁣🤣 ⁣ I’m not sure I can put into words how this feels for me at this point in my life so I’ll just say THANK YOU ❤️🤙🏼
James Smith PT
I am delighted to let you know that over the last few months I have been working hard on my first ever book. ⁣⁣ ⁣⁣ I present to you Not A Diet Book! It’s out in January and you can pre-order it in hardback, ebook or audio right now (link in my bio) – if you’re in the UK, you can also order signed copies from Waterstones.com⁣⁣ ⁣⁣ If you want some recipes you’ll never use or workouts you’ll never actually do this is not the right book for you. As a PT and in my business, I’ve seen the pitfalls and mistakes people continually make so I wanted to put together a simple but comprehensive guide that will cut through all the bullshit and misinformation out there and give you all the tools you’ll ever need.⁣⁣ ⁣⁣ I’m going to influence your habits, attitude, confidence, audaciousness and even your relationships. ⁣⁣ ⁣⁣ This is not a diet book - it’s about becoming a different person in every area of your life and me showing you the way to become that person.⁣⁣ ⁣⁣ I’ll be sharing lots more info about it over the coming weeks so watch this space. And in the meantime please pre order it.⁣ ⁣ James
James Smith PT
Everyday Porrada 🤙🏼⁣ ⁣ Learning enough chokes to keep our future wives happy 🤣
James Smith PT
For the last time... 🥯⁣ #ketogate ⁣⁣ ⁣ A state of ketosis occurs when calories are too low or more fashionably and frequently when glucose availability is too low. ⁣⁣ ⁣⁣ Footnote: you can get into ketosis on the same calories you normally eat AND in a surplus which can often happen too. #passmethebutter ⁣⁣ ⁣⁣ The mechanisms in a state of ketosis are different but the principle of how the fat loss occurs is not. (Calorie deficit).⁣⁣ ⁣⁣ A 500 calorie deficit in ketosis is no different (nor beneficial) to a deficit in a traditional calorie restricted diet. ⁣⁣ ⁣⁣ Keto works the same way as eating less calories of anything works - most people doing Keto aren’t even in a state of ketosis, they’re in a state of “I removed carbs from my diet and created a deficit.”⁣⁣ ⁣⁣ Most the initial weight loss is water weight so you can stop masturbating over your scale based victories just yet. ⁣⁣ ⁣⁣ I’m yet to find anyone who does Keto that has good banter so I usually steer clear for more reasons than the bad breath. ⁣⁣ ⁣⁣ “Just because a thousand people dropped a bit of weight unsustainably doing something stupid - it doesn’t stop it from being stupid.”⁣⁣ ⁣⁣ Keto works, but so does removing a plethora of foods you love irrespective of macronutrient make up. ⁣⁣ ⁣⁣ Bit like fasting works, through removing everything... but for the love of God, just be fucking normal, please. You wouldn’t put your dog in a state of ketosis for getting tubby would you?⁣⁣ ⁣⁣ All the best⁣⁣ Uncle James
James Smith PT
Gym Island 🌴⁣⁣ ⁣⁣ It’s not been easy for me returning to the gym this week to find out about a potential re-coupling on the cards.⁣⁣ ⁣ I don’t know what bed to get into tonight...⁣ ⁣⁣ Tune in next week to see what happens...⁣ #gymisland
James Smith PT
James Smith PT
When your mate @sonnywebstergb gives it large...
James Smith PT
Here’s a bicep variation for you lot.⁣ ⁣ I actually get paid 4p in royalties every time someone does a set in the gym so go try it out. ⁣ ⁣ #jamessmithacademy ⁣ James
James Smith PT
10 years ago today 💁🏼‍♂️⁣ ⁣ I know what you’re thinking too, yeah, that’s a blackberry 🤣 #BBMme
James Smith PT
James Smith PT
This one has needed coverage for quite some time but I only really found the balls to do this week, I present: ⁣ The JS Podcast Season 1 Finale ⁣ Spice rating 🌶🌶🌶
James Smith PT
And this is what I’d look like if conforming to societies norms of what a PT ‘should look like’ to be good at their job.⁣ ⁣ What it’s important to realise is that swimmers don’t have their physiques because they swim. They often swim because of their physiques.⁣ ⁣ Rugby players aren’t broad & dense because they play rugby. They play rugby because they’re broad & dense.⁣ ⁣ Not to say don’t trust someone with a 6pac. What I’m saying is there are a lot of people who don’t have to work hard at all to remain very lean all year round and they over the years have been told “WHY NOT BECOME BE A PT.”⁣ ⁣ “You don’t pick your sport, your sport picks you.”⁣ ⁣ I’ve struggled with my weight all my life, I can’t go 24 hours without bread and there are things more important aspects to my life than a 6pac. ⁣ ⁣ IF you pick your coach solely on the premise of how they look with their top off you COULD end up working with someone who has never gone what you’re going through. ⁣ ⁣ This isn’t an attack on lean people, just awareness that it’s not wise to chose a coach who’s a fucking moron with a 6pac, we’ve seen them do very well in the past and it’s probably wise to see beyond physique as credentials for coaching.⁣ ⁣ Did someone say pizza and a workout where you manage to keep your top on? 🍕⁣ #shotsfired#photoshop 📷 🤣James
James Smith PT
2 years ago today I made the bold move to exclusively only train people online - not many people even knew it was possible at that time. ⁣ ⁣ Not one day has felt like work since nor have I had to do any of it alone, it’s not often you get to chase your passion alongside your best mates.⁣ ⁣ So big thanks to the people who have been a part of it and a big thanks to the friends ❤️
James Smith PT
🚫Meal Plans🚫⁣ ⁣ There are a small population of people who need to be spoon fed every fucking meal but chances are you’re not one of them.⁣ ⁣ If you wanted a 80kg squat and you were currently at 40kg, we’d look for 42.5kg as the next progression. That’s how to see your diet, gradual improvements to see the outcome you desire.⁣ ⁣ Charlatans are at every corner with their “fat loss meal plans” (et al.) but truth is you already have a diet, it just needs some tweaking.⁣ ⁣ I see diets like a tailored suit. Everyone’s is uniquely different and initially it’s about throwing on a jacket and working in and out the seems over time to find that perfect fit.⁣ ⁣ Buying a ‘meal plan’ (like SSS) no offence Joe. Is like buying Joe’s jacket and expecting it’ll fit you great because it fit him great (and 1% of his SSSS’ers who had their before and afters posted to his Instagram) great. ⁣ ⁣ Even the best suit fitters can’t nail it first time so relax. Instead of browsing for a new suit, why not work on your own for the next seem adjustment, so to speak.⁣ ⁣ James
James Smith PT
Why do A LOT of diets fail? Because people are not logical with their decisions within their diet. ⁣ ⁣ No one is saving 60% of their salary each month are they? ⁣ ⁣ I’d agree that a majority of dieting methods are daft. I mean celery? I mean meal replacement shakes? I mean dressing things up as ‘syns’? Skinny Coffee? BoomBod? Stupid.⁣ ⁣ Saying diets don’t work is irresponsible. It’s like saying ‘saving money doesn’t work’ because first time house buyers are at an all time low right now.⁣ ⁣ We save money for holidays, but we don’t need to save money all the time. We may diet for holiday, but we don’t need to diet all the time.⁣ ⁣ Thousands of my clients were once lost, frustrated, disheartened and mislead. I’m so glad they found me before they found you’re stupid fucking statement of ‘diets don’t work.’⁣ ⁣ Footnote: there are better ways to build your following and popularity than spouting shit for likes.⁣ 🐸☕️ ⁣ James
James Smith PT
DO YOU NEED A PROTEIN SHAKE? 🍼⁣ ⁣ Repost from 2018 but rather fitting for most. ⁣ Whey protein should be viewed more as a superfood than a supplement. ⁣ ⁣ If you’re lactose intolerant try unflavoured whey isolate 🐮 ⁣yes, it’s fine for women. ⁣ James
James Smith PT
What CRUK are saying is completely right. ⁣ ⁣ Obesity and it’s repercussions constitute an important source of morbidity, impaired quality of life and it’s complications have a major bearing on life expectancy. ⁣ ⁣ Type II diabetes, cardiovascular disease, sub-fertility, cancer, body image, health status, mortality let alone economic repercussions in potential reduced productivity and unemployment.⁣ ⁣ However this is really not the way to go about it, why? ⁣ ⁣ Because where is the proposed solution to the statement? Where does this benefit those who are potentially high risk of developing cancer?⁣ ⁣ I spent the majority of my time primary school in the cloakroom with my special education teachers. They never had billboards saying ‘STUPID is a cause of poor grades too’.⁣ ⁣ Obesity albeit complex requires empathy from the population not bold aggressive propaganda calling a spade a spade. ⁣ ⁣ This is like the meme doing the rounds saying “eat less, move more.” Which helps absolutely no one. ⁣ ⁣ Footnote; anyone who insinuates that my “calorie deficit” approach has any nuance to “eat less, move more” has no idea how I conduct my coaching behind closed doors and the thousands of my clients I’ve had will testify (probably below). ⁣ ⁣ I’m all about the tough love message, especially for those who need it - but this... is just crap. ⁣ ⁣ James⁣
James Smith PT
Here’s some advice because why wouldn’t you trust a man in budgies?⁣ ⁣ If you don’t like the gym... train at home or just be active.⁣ ⁣ If you don’t like HIIT training, you’re not alone and good news it’s only benefit is that it’s time efficient.⁣ ⁣ If you don’t like logging your food or have suspected eating disorders, don’t log. But at the same time you can delete the screen shots of the insta models you have saved on your phone. The majority of insta models only achieved their physiques with ‘disordered eating’ and a plethora of insecurities so it’s almost double standards here.⁣ ⁣ If you don’t like fucking on the first date, then don’t fuck on the first date.⁣ ⁣ If you don’t like breakfast or wake up not hungry then don’t worry about having it.⁣ ⁣ If you like training fed that’s cool, no one will die if you eat before a workout.⁣ ⁣ If you only want to train upper body, that’s your prerogative, same goes if you only want to train lower.⁣ ⁣ You don’t have to conform to any body size or shape but we all share the same health system so please don’t take the piss.⁣ ⁣ Life is too short to be getting your knickers in a twist over trivial things. ⁣ ⁣ James⁣
James Smith PT
I’m sorry but maybe I’m not fully understanding this ‘anti diet’ movement.⁣⁣ ⁣⁣ So we’re not to track calories, not to track our steps or activity monitors because it “negatively impacts our self worth”?⁣⁣ ⁣⁣ There are a lot of sweeping statements and nuances surrounding this movement and I’m worried in which way it’s going to be taken next by someone looking to grow their following⁣. ⁣ ⁣ Next up it will be don’t brush your teeth, it’s obsessing on oral hygiene and we should be ok with plaque build up and embrace it.⁣ ⁣⁣ It’s fine for you @madalingiorgetta in good enough shape to model gym wear to give up these things but with a million followers I’d expect some more sensible advice to followers not in the same place nor similar freedom / financial status.⁣⁣ ⁣⁣ I’m all about body confidence (et al.) I wear speedos on holiday and I’m the highest body fat percentage PT at @ifs_events (and I accept that, I’m active AF.)⁣⁣ ⁣⁣ I’m not sure I can stand by this “movement” of listening to my body’s signals intuitively because quite frankly doing that is what kept me on the sofa playing xbox as a fat kid.⁣⁣ ⁣⁣ Employees work to KPIs, young adults save money for mortgages, kids aspire for top scores on video games I’m afraid we’re surrounded by numbers which gives us peace of mind and reward, not unhealthy obsession.⁣⁣ ⁣⁣ I’m sure you obsess over your commission kickback from your gym clothing posts and I very much doubt you’ll be deleting your banking apps any time soon.⁣⁣ ⁣⁣ Rewind on your Instagram and you used to preach a much more sensible approach, maybe it’s a slowdown in business, brexit or you can blame Trump but please park this bandwagon purely for popularity because some people are going to end up in a worse place than they are now.⁣⁣ ⁣⁣ I’ve heard you operate a million dollar business and you’re preaching about not getting fixated on numbers? Give it a rest. ⁣⁣ ⁣⁣ All the best⁣⁣ James ‘sensible diet movement’ Smith
James Smith PT
James Smith PT
I used to have a dog, his name was Archie.⁣ ⁣ Truth is that dogs are much better than humans in every way. Only issue is dogs are a lot harder to PT week in week out to make a living.⁣ ⁣ “A dog is the only animal on the planet that will love you more than it loves itself.”⁣⁣ ⁣ Happy Saturday 🐶
James Smith PT
Call it what it is, a calorie dense meal.⁣ 👨🏼‍💼 ⁣ A glorious, delicious, exquisite and probably slightly regrettable calorie beautiful dense meal⁣ ⁣ Remember, spending too much money is only an issue if you never saved or didn’t pay back the debt.⁣ ⁣ Create a deficit before or work it off after, your prerogative.⁣ ⁣ Make the pizza fit and if you can’t only eat half 🍕⁣ ⁣ No need to never eat pizza and certainly no need to ever label it as a “cheat”.⁣ ⁣ James
James Smith PT
Drop Sets 💪🏼⁣ ⁣ Drop setting is where you work progressively down your weight in back to back sets instead of the traditional rest between each set. ⁣ Typically I’d work to failure or a rep maybe two in reserve and then drop the weight by 20% each time until I’m lifting the lightest weights and pulling my cum face simultaneously. ⁣ ⁣ According to the research out there these drop sets can enable people to accomplish the same muscle and strength “gains” in nearly half the time as the traditional “straight set”.⁣ ⁣ Studies show that these are less effective in advanced lifters but if you’re in your first few years of lifting and short on time you can arm yourself (pardon the pun) with drop sets when time is short.⁣ ⁣ There’s a lot more neuromuscular fatigue in drop sets so it can be a longer recovery AND probably best to stick to easier basic and isolated exercises.⁣ ⁣ Enjoy this preacher curl cable set up too, it’s a personal favourite from my meat head days. 💁🏼‍♂️⁣ ⁣ James
James Smith PT
When I was younger I often thought the first place to look for fat loss was more movement. ⁣ ⁣ I think it’s important to note we usually carry too much fat because we consume too many calories for the amount we CURRENTLY move.⁣ ⁣ The focus in the onset of a successful fat loss diet in my opinion must be primarily on reduction of calories and secondly as exercise or increases in daily movement. ⁣ ⁣ A huge proponent of our daily calories expended do not come from gym training or even movement, this isn’t me saying don’t train, this is me saying it is important to create a deficit.⁣ ⁣ In some cases where you get someone to just focus on “moving more and trying to intuitively eat less” we fail to realise exercising can make us more hungry and it’s a full circle.⁣ ⁣ Exercise in my opinion needs to be seen as a complementer to caloric restriction. Enforcing a step count can override our subconscious nature to be inherently fucking lazy too.⁣ ⁣ Resistance training has a plethora of benefits to bone and muscle health, especially as we get older and weight training just makes you sexier, fact.⁣ ⁣ So although physically possible to “out train” a “bad diet” instead maybe sort out the diet in question and you don’t have to worry about out training it.⁣ ⁣ Seeing exercise as a complementer and not a prerequisite can benefit the headspace of busy people who may have to skip the odd workout to put their kids, partners or professions first from time to time. ⁣ ⁣ To summarise; complement your nutrition intake with exercise as much as possible, don’t worry about missing the odd gym session, your step count can often have your back anyway.⁣ ⁣ James
James Smith PT
One of my first ever videos I filmed a couple years ago at the beginning of JSA . - I’ve had some physios try attack me for using words like “safe” when talking about the set up for a deadlift - dear those physios... boore off 🤣
James Smith PT
Don’t Squat for Glutes 🍑⁣⁣ ⁣⁣ Yeah, I said it for a bit of click bait. I get asked about how to “activate” the glutes in a squat as the person doesn’t feel it. Listen, the glutes do work in squats, especially deep ones but primarily you’re developing your quadriceps with the glutes playing a supported role.⁣⁣ ⁣ Although I programme heavy squats in a glute growth programme I think it’s important to not see or label squats as “an exercise for glutes.”⁣ ⁣⁣ Some of my female clientele may squat 1x per week, deadlift 1x per week and barbell hip thrust 3x per week and accessorise glute and shoulder accessories.⁣⁣ ⁣⁣ My male clients may squat 2x per week, deadlift 2x per week and barbell hip thrust every 10 days and accessorise calf and arm work. ⁣⁣ ⁣⁣ To oversimplify - you want to allocate more training of “feeling it” in areas you want to develop. Not having too many reps left in reserve and seeking progressive overload whenever possible is essential.⁣⁣ ⁣⁣ Create an optimal environment around this with good sleep, good nutrition and ensuring you try to find what is the maximum amount of training you can perform and recover from in a given week will be a catalyst to your progression. ⁣⁣ I hate the term “skipped leg day?” as it insinuates we should conform to a societal norm of having muscular legs (which we don’t). ⁣⁣ ⁣⁣ But you’re in charge of how you look, where you want to allocate your training focus and how optimal that environment you’ve created is.⁣⁣ ⁣⁣ If you feel it in your lower back primarily, there’s probably an issue with your form, the load or even the bar path.⁣⁣ ⁣⁣ If you feel the exercise more so in another muscle to the one you’re targeting, try another variation or ask someone in the gym for some advice on how they may seek “feeling it” in that area a bit more.⁣⁣ ⁣⁣ I’ve been weight training 16 years (only 5 as a PT) and not once have I minded if someone asked me between sets for a bit of advice with exercise selection.⁣⁣ ⁣⁣ “I don’t feel squats in my glutes James,”⁣⁣ Well maybe pick a better exercise for your glutes then. 🙃
James Smith PT
Legit see a baguette staring at me. ⁣ ⁣ Think to myself, James mate that’s not gonna fit your calories but then the internal self love “love the skin you’re in” voice comes out and I end up getting chocolate rice cakes too.⁣ ⁣ Worst part is I’m not even hungry, just love bread 🤣
James Smith PT
I’m really hungover so here’s a picture of me with a puppy 🐶
James Smith PT
If you’re feeling super gullible this week @hollandandbarrett are selling a useless supplement for even less than they used to. ⁣ ⁣ All you need to do is google ‘Gluconmannan’ and you’ll see scientific literature showing the inefficacy of the main ingredient of this drivel. ⁣ ⁣ Pictured: imitation of skint ass “celeb” desperate for £1200, real life transformation took roughly 9 seconds. 💁🏼‍♂️
James Smith PT
On a serious note this is my most listened to Podcast ever and I’m really amazed at the messages I’ve received since speaking about it.⁣ ⁣ I really hope we can remove stigma from this topic being spoken about and in time ensure we’re checking in with our friends and seeing mental health as a big discussion topic and less as a pawn that’s used in online debates throughout social media.⁣ ⁣ It’s a topic that means a lot to me and I’m sure you can hear that in how I speak on the podcast. ⁣ ⁣ If you haven’t, give it a listen.⁣ ⁣ If you have then why not check in on a couple mates today, it’s Monday, someone may need to talk. Don’t take “I’m fine” as an answer either. 🤣⁣ ⁣ That’s what I’ve found over the years is the most common response to someone who IS NOT fine.⁣ ⁣ James 🤙🏼
James Smith PT
“James what are you like to travel with?”
James Smith PT
I’m not a believer in this concept of “light weights” that’s thrown around in gym bro talk.⁣⁣ ⁣⁣ “James is it high weights low reps or...”⁣⁣ ⁣⁣ Although I never advocate light weights I do advocate lighter weights so that you can hit your reps with the right form (for given stimuli).⁣⁣ ⁣⁣ What I’m saying is; pick a rep range for your chosen outcome. For my accessory work (such as shoulders) I’ve not much requirement to develop strength in this exercise, so my reps are higher to around 12-15.⁣⁣ ⁣⁣ For those rep ranges I will need lighter weights, yes. BUT NOT “light weights” - does that make sense?⁣⁣ ⁣⁣ I want us all to move away from this question of whether we should be lifting light or heavy, high reps or low reps. Instead pick a rep range that correlates with your goal, then the RIGHT weight to enable you to get that response you seek.⁣⁣ ⁣ I’d only really programme reps between 2-8 with clients who seek strength increases as then seeking the right load for those reps would be much heavier than aforementioned. ⁣ ⁣⁣ If that’s not clear ask questions below and I’ll expand 💁🏼‍♂️
James Smith PT
“If you didn’t gain a bit of bloody timber on ya holiday ya didn’t do your holiday right.”⁣ ⁣ Aristotle 224 BC
James Smith PT
Stop using weight mate 🤬
James Smith PT
After a few mentions of the size of my ass today I thought I’d throwback to last time I let my back end take a pounding from a fully grown man. Make sure you keep up to date with the incredible work of Uncle Bret Contreras 🍑🤙🏼
James Smith PT
Ya know what? I took this photo to show my friend Lord my tan lines. It’s the most naked I’ve ever been prepared to show anyone until this date on socials. ⁣ ⁣ That lil cushin’ for the pushin’ you see is circa 4kg I’ve gained through nearly no training in almost a month and living off Pret baguettes and a plethora of daily emails and man flu tablets. ⁣ ⁣ Guess what? i’m in great spirits. Rocking the budgies and not letting my energy balance get in the way of a good time and especially not my tan. ⁣ ⁣ Just a reminder from me that not everything revolves around how lean we are and although we pressure ourselves to get in mad shape before we go away I guarantee rocking an impressive tan line in a sub par body will always trump a sub par tan line in an awesome body.⁣ ⁣ P.s the tattoo says “fuck BoomBod”...⁣ ⁣ Kind regards⁣ Team Baguette 💁🏼‍♂️
James Smith PT
What do I have to say about the “sport” of CrossFit
James Smith PT
What you may not know is over the years I have trained many ‘Breatharians’.⁣ ⁣ It would be often, maybe as frequent as a couple times a month where my clients frequently defied science, I had clients not losing weight on 1200 calories, can you believe that?⁣ ⁣ I had one girl where I ended up limiting her sunlight exposure because the only explanation was that she was converting solar energy into calories.⁣ ⁣ Where was breatharianism during Auschwitz? ⁣ ⁣ Yeah, so turns out no one is really defying science after all, this bird, like a lot of my clients over the years misreport their caloric intake, or in this instance CHAT SHIT. 🤣⁣ ⁣ I can’t believe the extent some people go to grow their Instagram following. ⁣ ⁣ “I’m going to say “diets don’t work” for more followers.⁣ ⁣ Breatharian: “hold my beer, that’s made of air.”⁣ James
James Smith PT
QUESTION! 🔥⁣ ⁣ Did any of you use tracing paper at school to better your writing skills and to ensure you didn’t drift off the page?⁣ ⁣ Sure we were all reluctant at first but it was never meant to be on the page forever, writing like controlling our food intake is like a skill that requires repetition. ⁣ ⁣ Most “intuitive” fitness bullshitters claim they’re intuitive but have competed 5 times and have 5 years of tracking experience, it’s not intuitive, it’s experienced.⁣ ⁣ We all learn at different speeds and some of us will never have perfect writing but that’s cool. The idea is for us to improve and to ensure that whatever we’re writing is effective for us a means whether it be communication (writing) or health (tracking).⁣ ⁣ Dear world, please stop implying people are obsessing, they’re up skilling. It’s easy for those with the neat handwriting to cast aspersions from afar but ideally I just want to be able to pull away the tracing paper away when I’m no longer someone’s coach.⁣ ⁣ They’ll then be better at the process and the rest of the journey of bettering is their own prerogative. ⁣ ⁣ When I have kids I very much doubt I’d pull the tracing paper away from my child worrying he’d obsess over perfect handwriting. ⁣ ⁣ I’d leave the teacher to do their job, take note?⁣ ⁣ James
James Smith PT
It’s like game of thrones out here...
James Smith PT
Got a lot of shit about how savage some of the comments have been on my posts with regards to the “attacks” I made.⁣⁣ ⁣⁣ Want to know why they’re so savage?⁣⁣ ⁣⁣ Because I am a fucking lot more like my followers than I am the cunts with blue ticks out there.⁣⁣ ⁣⁣ I don’t change my tune every 3 months to jump on the next bandwagon whether it be “anti diet” or an “intuitive” lifestyle to get my dick sucked or for better engagement.⁣⁣ ⁣⁣ I spent the majority of my life fed misinformation not knowing how to get in shape and I’m fed up with people posting purely for their own engagement and the 10% commission on the fucking leggings they’re shaking their ass in. ⁣⁣ ⁣⁣ The hundreds of thousands who follow me are where I once was, it’s not nice being confused and it’s not nice not knowing who to trust when you hate your fucking reflection each day.⁣⁣ ⁣⁣ Conflicting advice gives people a paralysis of options, a paradox of choice which makes things worse for everyone, especially those who need it!⁣⁣ ⁣⁣ I’m not sat with the blue ticks desperate for perfect PR and high paying | “AD” opportunities. ⁣⁣ ⁣⁣ I’m sat with the people, not the influencers. I’m a coach, not an influencer. I don’t need to be PG incase a supermarket don’t sponsor me, I’m good mate! ⁣⁣ ⁣⁣ So pardon me for calling bullshit on the bullshit, don’t ask me to change that either because I won’t. ⁣⁣ ⁣⁣ Give me the choice I’d sit with the people and not all these broke fucks who’d post anything for fucking likes. ⁣⁣ ⁣⁣ So yeah, I’m pro dieting, I ways have been. It changed my life for the better - if you don’t like the way I conduct business then don’t let the door hit you on the way out.⁣⁣ ⁣⁣ I’d much prefer to be a man of the people saying it how it is than a fake twat coining it from biting my tongue in situations that need me to speak out. ⁣⁣ ⁣⁣ Sue me 🤣
James Smith PT
SWIPE TO SEE -> ⁣⁣ ⁣⁣ If you want to see why I get so triggered about people slandering the term “Calorie Deficit” take a look at these people.⁣⁣ ⁣⁣ It’s not an exact science, it’s not obsessive, it’s not “like telling a depressed person to cheer up”. ⁣⁣ ⁣⁣ It’s empowering thousands to realise that they’re not a lost cause, they’re not a statistic of a disease or that they’re genetics are to blame.⁣⁣ ⁣⁣ It’s a buzzword, now a brand or a slogan so to speak. But it’s the first of many lessons that I teach my clientele. ⁣⁣ ⁣⁣ You think people sign up and I just say “calorie deficit”, fuck you. These are real people making substantial changes to their lives because they now understand energy balance and the calorie deficit concept and / or how to create it.⁣⁣ ⁣⁣ Whenever someone contradicts what I preach for their own agenda I honestly feel that they could be a barrier between me and someone who hasn’t come across me and my approach yet. ⁣⁣ ⁣⁣ That I take very personally and seriously - someone chirped up saying I should be mindful of the mental health of the Insta famous chick with a million followers on holiday in Italy.⁣⁣ ⁣⁣ I’m more concerned about the mental health of the tens of thousands of JSA members I work with annually to be perfectly honest.⁣⁣ ⁣⁣ Sue me. 💁🏼‍♂️⁣ #haterswillsayitwasphotoshop
James Smith PT
I’m really sorry to do this to do @madalingiorgetta but a calorie deficit is actually in fact the answer to fat loss. ⁣ ⁣ In fact all fat loss that has ever occurred in history was down to that scientific equation.⁣ ⁣ I know that flashing your arse isn’t going to grow your following on Twitter as fast as it did on your Instagram but claiming diets don’t work is a little naive.⁣ ⁣ Please also in future to save yourself the embarrassment don’t google “why diets don’t work” then show people a blog to prove you’ve studied research - it’s really embarrassing for you. ⁣ ⁣ Shouting in capitals “diets don’t work” is probably not helping the battle we’re all trying to fight in the fitness industry but for you to get an idea of what successful and sustainable caloric restriction looks like I’ll leave you some hashtags to peruse (that means read thoroughly)⁣ ⁣ #jamessmithacademy #caloriefuckingdeficit ⁣ ⁣ All the best and keep up the fantastic work of taking pictures of your butt. It motivates me daily⁣. ⁣ James
James Smith PT
Ketone supplementation is a waste of time and money, similarly to branch chain amino acids. You’d see a better return from more vegetables each day and going to sleep 30 minutes earlier.⁣ ⁣ People saying they’re not losing fat in a calorie deficit are usually not in a calorie deficit.⁣ ⁣ There is no such thing as a bad food just a bad diet. ⁣ ⁣ Sugar is to be seen as a source of carbohydrate which is easy to over consume (calorie wise) and that does not nourish the bodies nutritional needs as well as other carbohydrates (such as a potato). That does not make sugar a “bad food” because you’re bad at managing the intake.⁣ ⁣ Instead of worrying about the nitty gritty when it comes to obesity related diseases, just focus on not being obese. The same way you focus on not becoming bankrupt. ⁣ ⁣ Know when it’s time to save, time to spend, don’t be too much of a dick unless you can afford to.⁣ ⁣ Hows that for some Monday advice?⁣ James
James Smith PT
Being a white boy it’s not quite so simple as just “shaking hands” with the bruddas in the gym
James Smith PT
Added 25+ new modules to a database of nearly 500 on the JSA this week. The James Smith Academy is growing and improving on a weekly basis.⁣ ⁣ It’s free to begin and paid memberships start for less than Netflix costs each month. ⁣ ⁣ Link in bio 🔥 #jamessmithacademy
James Smith PT
🤣 Autophagy innit 🤣
James Smith PT
Two guys on the road, one big secret they never felt the world could know, until now.⁣ ⁣ Not sure how my parents will take the news if I am honest, but... we once did CrossFit. I’m sorry Mum & Dad and all my followers😔
James Smith PT
💣 Knowledge Bombs 💣
James Smith PT
Ya know what’s crazy? More than 75% of my followers have been following less than a year 😳⁣ ⁣ So Hi, I’m James. 30, intentionally a gobby shite on socials to disrupt a dodgy fitness industry. ⁣ ⁣ Says things most people aren’t allowed to, big soft spot for dogs, never said no to a selfie and I run one of the world’s largest online PT academies (link in bio).⁣ ⁣ Chat waffle on my podcast and write sweet nothings via email on the daily.⁣ ⁣ Athletic but more of an active fat kid and wouldn’t change it for the world. ⁣ ⁣ Accomplished a lot without a 6pac and helping others to do the same. ⁣ ⁣ If you ever see me about do come say hello, if you ever need me best to get me via email and if you’re pregnant I’m going back to Australia on the next flight.⁣ ⁣ I will be the first PT to hit a million followers without selling out to anyone.⁣ ⁣ Fuck Joe Wicks 🤣⁣
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    This time 2 years ago I was the least popular PT in the gym I worked in and I went and rented out a Holiday Inn to do one of my first talks to the public in Manchester.⁣ ⁣ 3 hours after telling the world I’m writing a book I’m ranked the highest possible on Amazon before official publication. ⁣ ⁣ My parents don’t have social media so you can only imagine what conversation I’ll have with them tomorrow. ⁣🤣 ⁣ I’m not sure I can put into words how this feels for me at this point in my life so I’ll just say THANK YOU ❤️🤙🏼
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    I am delighted to let you know that over the last few months I have been working hard on my first ever book. ⁣⁣ ⁣⁣ I present to you Not A Diet Book! It’s out in January and you can pre-order it in hardback, ebook or audio right now (link in my bio) – if you’re in the UK, you can also order signed copies from Waterstones.com⁣⁣ ⁣⁣ If you want some recipes you’ll never use or workouts you’ll never actually do this is not the right book for you. As a PT and in my business, I’ve seen the pitfalls and mistakes people continually make so I wanted to put together a simple but comprehensive guide that will cut through all the bullshit and misinformation out there and give you all the tools you’ll ever need.⁣⁣ ⁣⁣ I’m going to influence your habits, attitude, confidence, audaciousness and even your relationships. ⁣⁣ ⁣⁣ This is not a diet book - it’s about becoming a different person in every area of your life and me showing you the way to become that person.⁣⁣ ⁣⁣ I’ll be sharing lots more info about it over the coming weeks so watch this space. And in the meantime please pre order it.⁣ ⁣ James
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    Everyday Porrada 🤙🏼⁣ ⁣ Learning enough chokes to keep our future wives happy 🤣
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    For the last time... 🥯⁣ #ketogate ⁣⁣ ⁣ A state of ketosis occurs when calories are too low or more fashionably and frequently when glucose availability is too low. ⁣⁣ ⁣⁣ Footnote: you can get into ketosis on the same calories you normally eat AND in a surplus which can often happen too. #passmethebutter ⁣⁣ ⁣⁣ The mechanisms in a state of ketosis are different but the principle of how the fat loss occurs is not. (Calorie deficit).⁣⁣ ⁣⁣ A 500 calorie deficit in ketosis is no different (nor beneficial) to a deficit in a traditional calorie restricted diet. ⁣⁣ ⁣⁣ Keto works the same way as eating less calories of anything works - most people doing Keto aren’t even in a state of ketosis, they’re in a state of “I removed carbs from my diet and created a deficit.”⁣⁣ ⁣⁣ Most the initial weight loss is water weight so you can stop masturbating over your scale based victories just yet. ⁣⁣ ⁣⁣ I’m yet to find anyone who does Keto that has good banter so I usually steer clear for more reasons than the bad breath. ⁣⁣ ⁣⁣ “Just because a thousand people dropped a bit of weight unsustainably doing something stupid - it doesn’t stop it from being stupid.”⁣⁣ ⁣⁣ Keto works, but so does removing a plethora of foods you love irrespective of macronutrient make up. ⁣⁣ ⁣⁣ Bit like fasting works, through removing everything... but for the love of God, just be fucking normal, please. You wouldn’t put your dog in a state of ketosis for getting tubby would you?⁣⁣ ⁣⁣ All the best⁣⁣ Uncle James
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    Gym Island 🌴⁣⁣ ⁣⁣ It’s not been easy for me returning to the gym this week to find out about a potential re-coupling on the cards.⁣⁣ ⁣ I don’t know what bed to get into tonight...⁣ ⁣⁣ Tune in next week to see what happens...⁣ #gymisland
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    When your mate @sonnywebstergb gives it large...
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    Here’s a bicep variation for you lot.⁣ ⁣ I actually get paid 4p in royalties every time someone does a set in the gym so go try it out. ⁣ ⁣ #jamessmithacademy ⁣ James
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    10 years ago today 💁🏼‍♂️⁣ ⁣ I know what you’re thinking too, yeah, that’s a blackberry 🤣 #BBMme
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    This one has needed coverage for quite some time but I only really found the balls to do this week, I present: ⁣ The JS Podcast Season 1 Finale ⁣ Spice rating 🌶🌶🌶
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    And this is what I’d look like if conforming to societies norms of what a PT ‘should look like’ to be good at their job.⁣ ⁣ What it’s important to realise is that swimmers don’t have their physiques because they swim. They often swim because of their physiques.⁣ ⁣ Rugby players aren’t broad & dense because they play rugby. They play rugby because they’re broad & dense.⁣ ⁣ Not to say don’t trust someone with a 6pac. What I’m saying is there are a lot of people who don’t have to work hard at all to remain very lean all year round and they over the years have been told “WHY NOT BECOME BE A PT.”⁣ ⁣ “You don’t pick your sport, your sport picks you.”⁣ ⁣ I’ve struggled with my weight all my life, I can’t go 24 hours without bread and there are things more important aspects to my life than a 6pac. ⁣ ⁣ IF you pick your coach solely on the premise of how they look with their top off you COULD end up working with someone who has never gone what you’re going through. ⁣ ⁣ This isn’t an attack on lean people, just awareness that it’s not wise to chose a coach who’s a fucking moron with a 6pac, we’ve seen them do very well in the past and it’s probably wise to see beyond physique as credentials for coaching.⁣ ⁣ Did someone say pizza and a workout where you manage to keep your top on? 🍕⁣ #shotsfired#photoshop 📷 🤣James
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    2 years ago today I made the bold move to exclusively only train people online - not many people even knew it was possible at that time. ⁣ ⁣ Not one day has felt like work since nor have I had to do any of it alone, it’s not often you get to chase your passion alongside your best mates.⁣ ⁣ So big thanks to the people who have been a part of it and a big thanks to the friends ❤️
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    🚫Meal Plans🚫⁣ ⁣ There are a small population of people who need to be spoon fed every fucking meal but chances are you’re not one of them.⁣ ⁣ If you wanted a 80kg squat and you were currently at 40kg, we’d look for 42.5kg as the next progression. That’s how to see your diet, gradual improvements to see the outcome you desire.⁣ ⁣ Charlatans are at every corner with their “fat loss meal plans” (et al.) but truth is you already have a diet, it just needs some tweaking.⁣ ⁣ I see diets like a tailored suit. Everyone’s is uniquely different and initially it’s about throwing on a jacket and working in and out the seems over time to find that perfect fit.⁣ ⁣ Buying a ‘meal plan’ (like SSS) no offence Joe. Is like buying Joe’s jacket and expecting it’ll fit you great because it fit him great (and 1% of his SSSS’ers who had their before and afters posted to his Instagram) great. ⁣ ⁣ Even the best suit fitters can’t nail it first time so relax. Instead of browsing for a new suit, why not work on your own for the next seem adjustment, so to speak.⁣ ⁣ James
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    Why do A LOT of diets fail? Because people are not logical with their decisions within their diet. ⁣ ⁣ No one is saving 60% of their salary each month are they? ⁣ ⁣ I’d agree that a majority of dieting methods are daft. I mean celery? I mean meal replacement shakes? I mean dressing things up as ‘syns’? Skinny Coffee? BoomBod? Stupid.⁣ ⁣ Saying diets don’t work is irresponsible. It’s like saying ‘saving money doesn’t work’ because first time house buyers are at an all time low right now.⁣ ⁣ We save money for holidays, but we don’t need to save money all the time. We may diet for holiday, but we don’t need to diet all the time.⁣ ⁣ Thousands of my clients were once lost, frustrated, disheartened and mislead. I’m so glad they found me before they found you’re stupid fucking statement of ‘diets don’t work.’⁣ ⁣ Footnote: there are better ways to build your following and popularity than spouting shit for likes.⁣ 🐸☕️ ⁣ James
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    DO YOU NEED A PROTEIN SHAKE? 🍼⁣ ⁣ Repost from 2018 but rather fitting for most. ⁣ Whey protein should be viewed more as a superfood than a supplement. ⁣ ⁣ If you’re lactose intolerant try unflavoured whey isolate 🐮 ⁣yes, it’s fine for women. ⁣ James
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    What CRUK are saying is completely right. ⁣ ⁣ Obesity and it’s repercussions constitute an important source of morbidity, impaired quality of life and it’s complications have a major bearing on life expectancy. ⁣ ⁣ Type II diabetes, cardiovascular disease, sub-fertility, cancer, body image, health status, mortality let alone economic repercussions in potential reduced productivity and unemployment.⁣ ⁣ However this is really not the way to go about it, why? ⁣ ⁣ Because where is the proposed solution to the statement? Where does this benefit those who are potentially high risk of developing cancer?⁣ ⁣ I spent the majority of my time primary school in the cloakroom with my special education teachers. They never had billboards saying ‘STUPID is a cause of poor grades too’.⁣ ⁣ Obesity albeit complex requires empathy from the population not bold aggressive propaganda calling a spade a spade. ⁣ ⁣ This is like the meme doing the rounds saying “eat less, move more.” Which helps absolutely no one. ⁣ ⁣ Footnote; anyone who insinuates that my “calorie deficit” approach has any nuance to “eat less, move more” has no idea how I conduct my coaching behind closed doors and the thousands of my clients I’ve had will testify (probably below). ⁣ ⁣ I’m all about the tough love message, especially for those who need it - but this... is just crap. ⁣ ⁣ James⁣
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    Here’s some advice because why wouldn’t you trust a man in budgies?⁣ ⁣ If you don’t like the gym... train at home or just be active.⁣ ⁣ If you don’t like HIIT training, you’re not alone and good news it’s only benefit is that it’s time efficient.⁣ ⁣ If you don’t like logging your food or have suspected eating disorders, don’t log. But at the same time you can delete the screen shots of the insta models you have saved on your phone. The majority of insta models only achieved their physiques with ‘disordered eating’ and a plethora of insecurities so it’s almost double standards here.⁣ ⁣ If you don’t like fucking on the first date, then don’t fuck on the first date.⁣ ⁣ If you don’t like breakfast or wake up not hungry then don’t worry about having it.⁣ ⁣ If you like training fed that’s cool, no one will die if you eat before a workout.⁣ ⁣ If you only want to train upper body, that’s your prerogative, same goes if you only want to train lower.⁣ ⁣ You don’t have to conform to any body size or shape but we all share the same health system so please don’t take the piss.⁣ ⁣ Life is too short to be getting your knickers in a twist over trivial things. ⁣ ⁣ James⁣
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    I’m sorry but maybe I’m not fully understanding this ‘anti diet’ movement.⁣⁣ ⁣⁣ So we’re not to track calories, not to track our steps or activity monitors because it “negatively impacts our self worth”?⁣⁣ ⁣⁣ There are a lot of sweeping statements and nuances surrounding this movement and I’m worried in which way it’s going to be taken next by someone looking to grow their following⁣. ⁣ ⁣ Next up it will be don’t brush your teeth, it’s obsessing on oral hygiene and we should be ok with plaque build up and embrace it.⁣ ⁣⁣ It’s fine for you @madalingiorgetta in good enough shape to model gym wear to give up these things but with a million followers I’d expect some more sensible advice to followers not in the same place nor similar freedom / financial status.⁣⁣ ⁣⁣ I’m all about body confidence (et al.) I wear speedos on holiday and I’m the highest body fat percentage PT at @ifs_events (and I accept that, I’m active AF.)⁣⁣ ⁣⁣ I’m not sure I can stand by this “movement” of listening to my body’s signals intuitively because quite frankly doing that is what kept me on the sofa playing xbox as a fat kid.⁣⁣ ⁣⁣ Employees work to KPIs, young adults save money for mortgages, kids aspire for top scores on video games I’m afraid we’re surrounded by numbers which gives us peace of mind and reward, not unhealthy obsession.⁣⁣ ⁣⁣ I’m sure you obsess over your commission kickback from your gym clothing posts and I very much doubt you’ll be deleting your banking apps any time soon.⁣⁣ ⁣⁣ Rewind on your Instagram and you used to preach a much more sensible approach, maybe it’s a slowdown in business, brexit or you can blame Trump but please park this bandwagon purely for popularity because some people are going to end up in a worse place than they are now.⁣⁣ ⁣⁣ I’ve heard you operate a million dollar business and you’re preaching about not getting fixated on numbers? Give it a rest. ⁣⁣ ⁣⁣ All the best⁣⁣ James ‘sensible diet movement’ Smith
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    I used to have a dog, his name was Archie.⁣ ⁣ Truth is that dogs are much better than humans in every way. Only issue is dogs are a lot harder to PT week in week out to make a living.⁣ ⁣ “A dog is the only animal on the planet that will love you more than it loves itself.”⁣⁣ ⁣ Happy Saturday 🐶
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    Call it what it is, a calorie dense meal.⁣ 👨🏼‍💼 ⁣ A glorious, delicious, exquisite and probably slightly regrettable calorie beautiful dense meal⁣ ⁣ Remember, spending too much money is only an issue if you never saved or didn’t pay back the debt.⁣ ⁣ Create a deficit before or work it off after, your prerogative.⁣ ⁣ Make the pizza fit and if you can’t only eat half 🍕⁣ ⁣ No need to never eat pizza and certainly no need to ever label it as a “cheat”.⁣ ⁣ James
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    Drop Sets 💪🏼⁣ ⁣ Drop setting is where you work progressively down your weight in back to back sets instead of the traditional rest between each set. ⁣ Typically I’d work to failure or a rep maybe two in reserve and then drop the weight by 20% each time until I’m lifting the lightest weights and pulling my cum face simultaneously. ⁣ ⁣ According to the research out there these drop sets can enable people to accomplish the same muscle and strength “gains” in nearly half the time as the traditional “straight set”.⁣ ⁣ Studies show that these are less effective in advanced lifters but if you’re in your first few years of lifting and short on time you can arm yourself (pardon the pun) with drop sets when time is short.⁣ ⁣ There’s a lot more neuromuscular fatigue in drop sets so it can be a longer recovery AND probably best to stick to easier basic and isolated exercises.⁣ ⁣ Enjoy this preacher curl cable set up too, it’s a personal favourite from my meat head days. 💁🏼‍♂️⁣ ⁣ James
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    When I was younger I often thought the first place to look for fat loss was more movement. ⁣ ⁣ I think it’s important to note we usually carry too much fat because we consume too many calories for the amount we CURRENTLY move.⁣ ⁣ The focus in the onset of a successful fat loss diet in my opinion must be primarily on reduction of calories and secondly as exercise or increases in daily movement. ⁣ ⁣ A huge proponent of our daily calories expended do not come from gym training or even movement, this isn’t me saying don’t train, this is me saying it is important to create a deficit.⁣ ⁣ In some cases where you get someone to just focus on “moving more and trying to intuitively eat less” we fail to realise exercising can make us more hungry and it’s a full circle.⁣ ⁣ Exercise in my opinion needs to be seen as a complementer to caloric restriction. Enforcing a step count can override our subconscious nature to be inherently fucking lazy too.⁣ ⁣ Resistance training has a plethora of benefits to bone and muscle health, especially as we get older and weight training just makes you sexier, fact.⁣ ⁣ So although physically possible to “out train” a “bad diet” instead maybe sort out the diet in question and you don’t have to worry about out training it.⁣ ⁣ Seeing exercise as a complementer and not a prerequisite can benefit the headspace of busy people who may have to skip the odd workout to put their kids, partners or professions first from time to time. ⁣ ⁣ To summarise; complement your nutrition intake with exercise as much as possible, don’t worry about missing the odd gym session, your step count can often have your back anyway.⁣ ⁣ James
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    One of my first ever videos I filmed a couple years ago at the beginning of JSA . - I’ve had some physios try attack me for using words like “safe” when talking about the set up for a deadlift - dear those physios... boore off 🤣
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    Don’t Squat for Glutes 🍑⁣⁣ ⁣⁣ Yeah, I said it for a bit of click bait. I get asked about how to “activate” the glutes in a squat as the person doesn’t feel it. Listen, the glutes do work in squats, especially deep ones but primarily you’re developing your quadriceps with the glutes playing a supported role.⁣⁣ ⁣ Although I programme heavy squats in a glute growth programme I think it’s important to not see or label squats as “an exercise for glutes.”⁣ ⁣⁣ Some of my female clientele may squat 1x per week, deadlift 1x per week and barbell hip thrust 3x per week and accessorise glute and shoulder accessories.⁣⁣ ⁣⁣ My male clients may squat 2x per week, deadlift 2x per week and barbell hip thrust every 10 days and accessorise calf and arm work. ⁣⁣ ⁣⁣ To oversimplify - you want to allocate more training of “feeling it” in areas you want to develop. Not having too many reps left in reserve and seeking progressive overload whenever possible is essential.⁣⁣ ⁣⁣ Create an optimal environment around this with good sleep, good nutrition and ensuring you try to find what is the maximum amount of training you can perform and recover from in a given week will be a catalyst to your progression. ⁣⁣ I hate the term “skipped leg day?” as it insinuates we should conform to a societal norm of having muscular legs (which we don’t). ⁣⁣ ⁣⁣ But you’re in charge of how you look, where you want to allocate your training focus and how optimal that environment you’ve created is.⁣⁣ ⁣⁣ If you feel it in your lower back primarily, there’s probably an issue with your form, the load or even the bar path.⁣⁣ ⁣⁣ If you feel the exercise more so in another muscle to the one you’re targeting, try another variation or ask someone in the gym for some advice on how they may seek “feeling it” in that area a bit more.⁣⁣ ⁣⁣ I’ve been weight training 16 years (only 5 as a PT) and not once have I minded if someone asked me between sets for a bit of advice with exercise selection.⁣⁣ ⁣⁣ “I don’t feel squats in my glutes James,”⁣⁣ Well maybe pick a better exercise for your glutes then. 🙃
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    Legit see a baguette staring at me. ⁣ ⁣ Think to myself, James mate that’s not gonna fit your calories but then the internal self love “love the skin you’re in” voice comes out and I end up getting chocolate rice cakes too.⁣ ⁣ Worst part is I’m not even hungry, just love bread 🤣
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    I’m really hungover so here’s a picture of me with a puppy 🐶
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    If you’re feeling super gullible this week @hollandandbarrett are selling a useless supplement for even less than they used to. ⁣ ⁣ All you need to do is google ‘Gluconmannan’ and you’ll see scientific literature showing the inefficacy of the main ingredient of this drivel. ⁣ ⁣ Pictured: imitation of skint ass “celeb” desperate for £1200, real life transformation took roughly 9 seconds. 💁🏼‍♂️
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    On a serious note this is my most listened to Podcast ever and I’m really amazed at the messages I’ve received since speaking about it.⁣ ⁣ I really hope we can remove stigma from this topic being spoken about and in time ensure we’re checking in with our friends and seeing mental health as a big discussion topic and less as a pawn that’s used in online debates throughout social media.⁣ ⁣ It’s a topic that means a lot to me and I’m sure you can hear that in how I speak on the podcast. ⁣ ⁣ If you haven’t, give it a listen.⁣ ⁣ If you have then why not check in on a couple mates today, it’s Monday, someone may need to talk. Don’t take “I’m fine” as an answer either. 🤣⁣ ⁣ That’s what I’ve found over the years is the most common response to someone who IS NOT fine.⁣ ⁣ James 🤙🏼
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    “James what are you like to travel with?”
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    I’m not a believer in this concept of “light weights” that’s thrown around in gym bro talk.⁣⁣ ⁣⁣ “James is it high weights low reps or...”⁣⁣ ⁣⁣ Although I never advocate light weights I do advocate lighter weights so that you can hit your reps with the right form (for given stimuli).⁣⁣ ⁣⁣ What I’m saying is; pick a rep range for your chosen outcome. For my accessory work (such as shoulders) I’ve not much requirement to develop strength in this exercise, so my reps are higher to around 12-15.⁣⁣ ⁣⁣ For those rep ranges I will need lighter weights, yes. BUT NOT “light weights” - does that make sense?⁣⁣ ⁣⁣ I want us all to move away from this question of whether we should be lifting light or heavy, high reps or low reps. Instead pick a rep range that correlates with your goal, then the RIGHT weight to enable you to get that response you seek.⁣⁣ ⁣ I’d only really programme reps between 2-8 with clients who seek strength increases as then seeking the right load for those reps would be much heavier than aforementioned. ⁣ ⁣⁣ If that’s not clear ask questions below and I’ll expand 💁🏼‍♂️
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    “If you didn’t gain a bit of bloody timber on ya holiday ya didn’t do your holiday right.”⁣ ⁣ Aristotle 224 BC
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    Stop using weight mate 🤬
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    After a few mentions of the size of my ass today I thought I’d throwback to last time I let my back end take a pounding from a fully grown man. Make sure you keep up to date with the incredible work of Uncle Bret Contreras 🍑🤙🏼
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    Ya know what? I took this photo to show my friend Lord my tan lines. It’s the most naked I’ve ever been prepared to show anyone until this date on socials. ⁣ ⁣ That lil cushin’ for the pushin’ you see is circa 4kg I’ve gained through nearly no training in almost a month and living off Pret baguettes and a plethora of daily emails and man flu tablets. ⁣ ⁣ Guess what? i’m in great spirits. Rocking the budgies and not letting my energy balance get in the way of a good time and especially not my tan. ⁣ ⁣ Just a reminder from me that not everything revolves around how lean we are and although we pressure ourselves to get in mad shape before we go away I guarantee rocking an impressive tan line in a sub par body will always trump a sub par tan line in an awesome body.⁣ ⁣ P.s the tattoo says “fuck BoomBod”...⁣ ⁣ Kind regards⁣ Team Baguette 💁🏼‍♂️
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    What do I have to say about the “sport” of CrossFit
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    What you may not know is over the years I have trained many ‘Breatharians’.⁣ ⁣ It would be often, maybe as frequent as a couple times a month where my clients frequently defied science, I had clients not losing weight on 1200 calories, can you believe that?⁣ ⁣ I had one girl where I ended up limiting her sunlight exposure because the only explanation was that she was converting solar energy into calories.⁣ ⁣ Where was breatharianism during Auschwitz? ⁣ ⁣ Yeah, so turns out no one is really defying science after all, this bird, like a lot of my clients over the years misreport their caloric intake, or in this instance CHAT SHIT. 🤣⁣ ⁣ I can’t believe the extent some people go to grow their Instagram following. ⁣ ⁣ “I’m going to say “diets don’t work” for more followers.⁣ ⁣ Breatharian: “hold my beer, that’s made of air.”⁣ James
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    QUESTION! 🔥⁣ ⁣ Did any of you use tracing paper at school to better your writing skills and to ensure you didn’t drift off the page?⁣ ⁣ Sure we were all reluctant at first but it was never meant to be on the page forever, writing like controlling our food intake is like a skill that requires repetition. ⁣ ⁣ Most “intuitive” fitness bullshitters claim they’re intuitive but have competed 5 times and have 5 years of tracking experience, it’s not intuitive, it’s experienced.⁣ ⁣ We all learn at different speeds and some of us will never have perfect writing but that’s cool. The idea is for us to improve and to ensure that whatever we’re writing is effective for us a means whether it be communication (writing) or health (tracking).⁣ ⁣ Dear world, please stop implying people are obsessing, they’re up skilling. It’s easy for those with the neat handwriting to cast aspersions from afar but ideally I just want to be able to pull away the tracing paper away when I’m no longer someone’s coach.⁣ ⁣ They’ll then be better at the process and the rest of the journey of bettering is their own prerogative. ⁣ ⁣ When I have kids I very much doubt I’d pull the tracing paper away from my child worrying he’d obsess over perfect handwriting. ⁣ ⁣ I’d leave the teacher to do their job, take note?⁣ ⁣ James
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    It’s like game of thrones out here...
  • James Smith PT

    Got a lot of shit about how savage some of the comments have been on my posts with regards to the “attacks” I made.⁣⁣ ⁣⁣ Want to know why they’re so savage?⁣⁣ ⁣⁣ Because I am a fucking lot more like my followers than I am the cunts with blue ticks out there.⁣⁣ ⁣⁣ I don’t change my tune every 3 months to jump on the next bandwagon whether it be “anti diet” or an “intuitive” lifestyle to get my dick sucked or for better engagement.⁣⁣ ⁣⁣ I spent the majority of my life fed misinformation not knowing how to get in shape and I’m fed up with people posting purely for their own engagement and the 10% commission on the fucking leggings they’re shaking their ass in. ⁣⁣ ⁣⁣ The hundreds of thousands who follow me are where I once was, it’s not nice being confused and it’s not nice not knowing who to trust when you hate your fucking reflection each day.⁣⁣ ⁣⁣ Conflicting advice gives people a paralysis of options, a paradox of choice which makes things worse for everyone, especially those who need it!⁣⁣ ⁣⁣ I’m not sat with the blue ticks desperate for perfect PR and high paying | “AD” opportunities. ⁣⁣ ⁣⁣ I’m sat with the people, not the influencers. I’m a coach, not an influencer. I don’t need to be PG incase a supermarket don’t sponsor me, I’m good mate! ⁣⁣ ⁣⁣ So pardon me for calling bullshit on the bullshit, don’t ask me to change that either because I won’t. ⁣⁣ ⁣⁣ Give me the choice I’d sit with the people and not all these broke fucks who’d post anything for fucking likes. ⁣⁣ ⁣⁣ So yeah, I’m pro dieting, I ways have been. It changed my life for the better - if you don’t like the way I conduct business then don’t let the door hit you on the way out.⁣⁣ ⁣⁣ I’d much prefer to be a man of the people saying it how it is than a fake twat coining it from biting my tongue in situations that need me to speak out. ⁣⁣ ⁣⁣ Sue me 🤣
  • James Smith PT

    SWIPE TO SEE -> ⁣⁣ ⁣⁣ If you want to see why I get so triggered about people slandering the term “Calorie Deficit” take a look at these people.⁣⁣ ⁣⁣ It’s not an exact science, it’s not obsessive, it’s not “like telling a depressed person to cheer up”. ⁣⁣ ⁣⁣ It’s empowering thousands to realise that they’re not a lost cause, they’re not a statistic of a disease or that they’re genetics are to blame.⁣⁣ ⁣⁣ It’s a buzzword, now a brand or a slogan so to speak. But it’s the first of many lessons that I teach my clientele. ⁣⁣ ⁣⁣ You think people sign up and I just say “calorie deficit”, fuck you. These are real people making substantial changes to their lives because they now understand energy balance and the calorie deficit concept and / or how to create it.⁣⁣ ⁣⁣ Whenever someone contradicts what I preach for their own agenda I honestly feel that they could be a barrier between me and someone who hasn’t come across me and my approach yet. ⁣⁣ ⁣⁣ That I take very personally and seriously - someone chirped up saying I should be mindful of the mental health of the Insta famous chick with a million followers on holiday in Italy.⁣⁣ ⁣⁣ I’m more concerned about the mental health of the tens of thousands of JSA members I work with annually to be perfectly honest.⁣⁣ ⁣⁣ Sue me. 💁🏼‍♂️⁣ #haterswillsayitwasphotoshop
  • James Smith PT

    I’m really sorry to do this to do @madalingiorgetta but a calorie deficit is actually in fact the answer to fat loss. ⁣ ⁣ In fact all fat loss that has ever occurred in history was down to that scientific equation.⁣ ⁣ I know that flashing your arse isn’t going to grow your following on Twitter as fast as it did on your Instagram but claiming diets don’t work is a little naive.⁣ ⁣ Please also in future to save yourself the embarrassment don’t google “why diets don’t work” then show people a blog to prove you’ve studied research - it’s really embarrassing for you. ⁣ ⁣ Shouting in capitals “diets don’t work” is probably not helping the battle we’re all trying to fight in the fitness industry but for you to get an idea of what successful and sustainable caloric restriction looks like I’ll leave you some hashtags to peruse (that means read thoroughly)⁣ ⁣ #jamessmithacademy #caloriefuckingdeficit ⁣ ⁣ All the best and keep up the fantastic work of taking pictures of your butt. It motivates me daily⁣. ⁣ James
  • James Smith PT

    Ketone supplementation is a waste of time and money, similarly to branch chain amino acids. You’d see a better return from more vegetables each day and going to sleep 30 minutes earlier.⁣ ⁣ People saying they’re not losing fat in a calorie deficit are usually not in a calorie deficit.⁣ ⁣ There is no such thing as a bad food just a bad diet. ⁣ ⁣ Sugar is to be seen as a source of carbohydrate which is easy to over consume (calorie wise) and that does not nourish the bodies nutritional needs as well as other carbohydrates (such as a potato). That does not make sugar a “bad food” because you’re bad at managing the intake.⁣ ⁣ Instead of worrying about the nitty gritty when it comes to obesity related diseases, just focus on not being obese. The same way you focus on not becoming bankrupt. ⁣ ⁣ Know when it’s time to save, time to spend, don’t be too much of a dick unless you can afford to.⁣ ⁣ Hows that for some Monday advice?⁣ James
  • James Smith PT

    Being a white boy it’s not quite so simple as just “shaking hands” with the bruddas in the gym
  • James Smith PT

    Added 25+ new modules to a database of nearly 500 on the JSA this week. The James Smith Academy is growing and improving on a weekly basis.⁣ ⁣ It’s free to begin and paid memberships start for less than Netflix costs each month. ⁣ ⁣ Link in bio 🔥 #jamessmithacademy
  • James Smith PT

    🤣 Autophagy innit 🤣
  • James Smith PT

    Two guys on the road, one big secret they never felt the world could know, until now.⁣ ⁣ Not sure how my parents will take the news if I am honest, but... we once did CrossFit. I’m sorry Mum & Dad and all my followers😔
  • James Smith PT

    💣 Knowledge Bombs 💣
  • James Smith PT

    Ya know what’s crazy? More than 75% of my followers have been following less than a year 😳⁣ ⁣ So Hi, I’m James. 30, intentionally a gobby shite on socials to disrupt a dodgy fitness industry. ⁣ ⁣ Says things most people aren’t allowed to, big soft spot for dogs, never said no to a selfie and I run one of the world’s largest online PT academies (link in bio).⁣ ⁣ Chat waffle on my podcast and write sweet nothings via email on the daily.⁣ ⁣ Athletic but more of an active fat kid and wouldn’t change it for the world. ⁣ ⁣ Accomplished a lot without a 6pac and helping others to do the same. ⁣ ⁣ If you ever see me about do come say hello, if you ever need me best to get me via email and if you’re pregnant I’m going back to Australia on the next flight.⁣ ⁣ I will be the first PT to hit a million followers without selling out to anyone.⁣ ⁣ Fuck Joe Wicks 🤣⁣
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