10 episodes

Get the body you want eating foods you like with professional nutrition consultant Tom Blackman. Tom is the author of the book 'Target Lean' and has coached hundreds of clients to help lose body fat and build more muscle. In this podcast he shares free coaching tips and information about how to change your life with proper nutrition and good habits for a healthy lifestyle

Tom Blackman Podcast Tom Blackman

    • Health & Fitness

Get the body you want eating foods you like with professional nutrition consultant Tom Blackman. Tom is the author of the book 'Target Lean' and has coached hundreds of clients to help lose body fat and build more muscle. In this podcast he shares free coaching tips and information about how to change your life with proper nutrition and good habits for a healthy lifestyle

    Good Habits for Great Home Workouts

    Good Habits for Great Home Workouts

    How Good are Your Home Workouts?





















    If you are training from home and find it hard to get started or even fit your workout into your day then this video will teach you how to develop good habits in order to set yourself up for a great workout every time.Habits get you started and keep you going, they also set your mind for the workout and allow you to both elevate yourself into the workout but importantly bring you back down afterwards if you have a meeting to attend from your home.























    Take My Home Workouts Test





















    This video is one of 4 that relate to my HOME workout test.  This is a free test that will tell you in 3 minutes where your weak areas are and how to improve them. You’ll also get a free report to give you ideas and techniques that I’ve used with my clients to improve their own home workouts and transform their bodies. Whether you want to build more muscle, lose some body fat or a combination of the two, having good habits is incredibly important to keep you in that mindset and moving towards that goal.









    To take the Home Workout Test go here – HOME WORKOUT TEST



































    Use my Calorie Calculator to work out your calories for fat loss and get a free macro guideFind out more about my coaching program to get you into your best shape ever

    • 14 min
    Are you doing enough to lose weight and build muscle

    Are you doing enough to lose weight and build muscle

    How do you know if what you are doing is enough to lose weight and transform your body?





















    I often get asked by clients if the training program they’ve been given is enough as it often looks like a small amount of work.They are normally expecting some super complex training system as they’ve tried ‘normal’ training before.Or they are completely new to training and want to be smashing it from the start.The truth is that ‘enough’ is relative.























    Someone just starting out with no experience will need much less to get things moving in the right direction than an experienced bodybuilder.





















    But too much too soon will likely cause overload, overtraining and injury.For a complete beginner, 2-3 30 minute kettlebell sessions a week will be perfect which is why I coach this in my group training.When strength and conditioning has improved we then move up to more complex workouts.The same is true for nutrition, trying to change everything at once normally results in failure.  Focussing on Calories first and eating within a deficit will start the momentum and when you’ve mastered that it’s time to move into macro manipulation for better results.









    In this video you’ll learn about how to determine what is the right level of training for you so that you are doing enough to lose weight but not overtraining.



































    Use my Calorie Calculator to work out your calories for fat loss and get a free macro guideFind out more about my coaching program to get you into your best shape ever









    Take my Home Workout Test to improve your training

    • 10 min
    3 of the Best Chest Supersets for Mass Building

    3 of the Best Chest Supersets for Mass Building

    Supersets are a great way to force new growth in your chest





















    Bodybuilding is not a strength sport first.  It’s a muscle building sport.Supersets help to create new muscle growth by working on the volume training principle.By combining 2 exercises together that hit the chest from different angles you allow failure from 2 stimuli which are focussed on the same muscle group.  In this article I’ll share 3 of my best chest supersets that I’ve used in the past in my own training and also with clients to great results.



























































    Help inject some new interest in your chest workouts







    Stop doing the same exercises for chest that you’ve always done.  I see a lot of trainers doing the same 3-4 exercises every week for their chest workout and never make any significant progress.One of my first actions when coaching new clients is to shake up their training with a range of different exercises and workouts while focussing on the main goal of building more muscle.



































    Supersets are part of the puzzle but not the key piece





















    Let’s be clear here, this article is not saying to ditch your big compounds and do supersets for all workouts.There’s a ton of guru trainers making up their own ‘best’ weird combination workouts with stupid exercises that do NOTHING for your progress apart from a novelty stimulus.That’s not what I want you to do.I want you to think about how to incorporate these exercises into your workouts to compliment your big lifts.



























































    A varied chest workout for bodybuilding uses a combination of factors









    * Heavy exercises to failure* Volume exercises to failure* Low reps 5-7* High reps 10-20* Compound exercises* Isolation exercises







































































    3 of my best chest supersets









    These exercises use* Isolation* Compound* VolumeYou’ll find direct video links to these exercises below

    • 14 min
    How to speed up your weight loss

    How to speed up your weight loss

    If you're getting good results with your diet you may be looking at how to speed up your weight loss process to get to your target sooner.





















    This is a really risky business and I see many people trying to do this and ultimately end up gaining a lot of the weight back again.The reason for this is that the body does not like to be told to speed up.  It likes to stick to a steady manageable pace that it can slowly adapt to.Very rapid shifts in weight, exercise, hydration etc tend to cause a rapid reaction to correct the issue.Unfortunately the people who sell you rapid fat loss diets don’t tell you this.























    Trying to speed up fat loss can actually put the brakes on





















    While your body might be happy to lose 1-2kg per week, when you try to increase that amount it recognises an unusual situation and the result is a depression of the metabolism and a lack of energy to train so that your output slows down.It also gives you more hunger cues so that you want to eat more to get the weight back on again that you’ve rapidly lost. The problem with this is that it takes a while for the body to recognise you’re back at your normal levels and so you overshoot causing more weight regain. All of a sudden you are fatter than before and right back to square one with a penalty. In this video you’ll learn how to avoid this trap that many people fall into and how to consistently make progress with your weight loss plan.



































    Use my Calorie Calculator to work out your calories for fat loss and get a free macro guideFind out more about my coaching program to get you into your best shape ever

    • 11 min
    Are your calories too low to lose fat and have you entered starvation mode?

    Are your calories too low to lose fat and have you entered starvation mode?

    If your calories are too low and your fat loss has stalled, have you entered starvation mode and does this mean you're unable to lose weight?





















    I’ve been asked this hundreds of times in my 10+ years as a body transformation coach.Probably thousands actually. You’ll often see gurus on the internet telling people that their calories are too low and that their body has entered starvation mode which means that their body will now be actively looking to store as much body fat as possible.



























































    "You're not eating enough to lose weight"







    There is some truth in this but it’s not how the experts at the University of  Facebook understand it.* Your metabolism isn’t broken* You don’t have adrenal burnout* You don’t need to stoke your metabolism with a cheat day



































    According to these 'experts' - Once you enter starvation mode, everything you eat will be turned to body fat to make up for the calories that you've depleted on your diet.





















    Is this true though.  Does your body have a magic switch that transfers from ‘Fat Loss’ to ‘Fat Gain’ when a certain line is crossed on your diet?



























































    Like all good rumours and pseudo-guruscience there’s no smoke without fire









    There is an element of metabolic slowdown that occurs in low calorie scenarios and the body’s compensation for this is to make you more hungry and more lazy







































































    You can only resist the hunger for so long and you end up bingeing which results in way more calories than you need If it was for one day it wouldn’t really matter but the release for many causes a succession of days of massive eating which then puts you in a calorie surplus of mega proportions and thus you gain body fat

    • 18 min
    Setting the right body goals for your age

    Setting the right body goals for your age

    It's a dangerous thing to live in the past and I often get clients wanting to look like they did 10 years ago





















    How do you set the right body goals for your age and how do you stop yourself living in the past?Your body doesn’t get any younger, you don’t age like a fine wine and your value doesn’t increase as you get older.If anything it’s harder to maintain the physique you have as you get older.So trying to relive your previous best isn’t just a hard task, it might be nearly impossible.























    Always use SMART objectives





















    Make sure your body goals are* Specific* Measured* Achievable* Relevant* TimedIf you follow that protocol it will stop you trying to relive a past memory and focus you on your future. You can have a great physique at any age, just make sure that your goals fit the age you’re currently at.









    In this video you’ll learn more about those methods and how I apply them to clients.



































    Use my Calorie Calculator to work out your calories for fat loss and get a free macro guideFind out more about my coaching program to get you into your best shape ever

    • 10 min

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