kyle.coughlan on Instagram

Kyle Coughlan

Helping Young Adults Improve Their Health 🎙 | Youth Health Podcast 🎥 | YouTube - Kyle Coughlan 📩 | Send me a DM! 📚 | Get my FREE Nutrition Ebook ⤵️

https://kyle-health.com/ebook

Report inappropriate content

WHEN TO DO CARDIO? ⠀ Being strategic with the timing of you cardio can greatly improve your performance and progress. ⠀ Doing cardio right before your weightlifting session is not optimal because you deplete your glycogen stores and hence have less energy to power through your weight session. ⠀ Doing cardio after your weight training session is a better way to burn fat while maintaining your performance and strength. ⠀ I personally like to do my cardio sessions on a separate day or in a separate session. ⠀ But at the end of the day it’s up to you. You should do whatever you enjoy the most and whatever you can stay consistent with. ⠀ What’s your favorite form of cardio? 😊 ⠀ Big thanks to @iqphysique96 for inspiring this post! ⠀ Stay Healthy, PEACE ✌️- Kyle

0

What’s your Goal Body Fat %? ⠀ After posting one for guys, many of you asked me to make one for women, so here it is 😁 Women naturally hold more body fat than males. ⠀ There are many ways to calculate your body fat %. Using a visual cue is the simplest of ways. ⠀ It’s important to know your body fat percentage so you can use it to calculate your BMR (basal metabolic rate) and your TDEE (total daily energy expenditure). ⠀ By understanding what your BMR and TDEE is, you can adjust your nutrition to fit your goals! ⠀ A healthy range is to be between 15-24% body fat. However it will also depend on your genetics and lifestyle. ⠀ Hope this reference will help you in the future. Save it and try calculating your BMR and TDEE! ⠀ Thank you @legionath for the photos / information (found the info from their article).

65

Leg Press Guide ⠀ Thank you to @pheasyque @iqphysique96 and @muscleandmotion for the awesome graphics. ⠀ The leg press is my favourite leg exercise at the moment. I had to take a break from squatting due to lower back issues. When done properly the leg press can be a great exercise for building your legs. ⠀ Here are some tips/cues for your form: ⠀ 1. Adjust the bottom position of the machine and seat. ⠀ 2. Select an appropriate load for your training, and then plant your feet a little wider than shoulder width on the platform. ⠀ 3. Grasp the handles, maintaining good spinal position with your chest up and your head looking forward. ⠀ 4. This will be your starting position. ⠀ 5. Driving through the heels of your feet, extend through the hips and knees to push the sled upward. ⠀ 6. Do not lock out your knees. ⠀ 7. After holding the top position for a moment, return to the starting position without fully returning the weight to the stack. ⠀ Have any questions? Leave them below. ⠀ Also, should I do more of these exercise explanations? 👇🏼

48

Should You Start With Dieting or Cardio? ⠀ Saw this topic discussed on @andy_rippedbody ’s instagram page and it’s a topic I get asked quite often so I wanted to post about it. ⠀ To lose fat you must be in a calorie deficit. If your goal is to lose 1lb of fat per week, you roughly need to be in a daily deficit of 500 calories. ⠀ Example: So let’s say you burn 2,500 calories. If you take the dieting route, you can restrict what you eat by counting calories and eating 2,000 calories per day. ⠀ If you want to take the cardio route, you will have to burn 500 extra calories by doing the amount of cardio required to burn 500 calories. It may take one person less than 1 hour and it may another person 1-2 hours to burn that amount. ⠀ Controlling what you eat is a much easier and more effective route to start off with. I never recommend starting with cardio when trying to lose fat. I would only suggest implementing cardio once you hit a weight loss plateau. ⠀ *Disclaimer - the graphic is just an example, doing 1 hour of cardio everyday will not burn exactly 3,500 in a week, this will vary depending on your bodyweight, body composition, exercise selection, etc.. ⠀ Hope you guys had an awesome weekend 😊

66

Can you drink alcohol during a fat loss phase? - YES. ⠀ 💥HOWEVER, the problem is that Alcohol contains ethanol. Your body will have to burn off the energy from the alcohol before it starts utilizing stored energy or energy from food.💥 ⠀ 💥So when you drink, you may want to drink in moderation, watch your intake and avoid those post-drinking greasy meals!💥 ⠀ Afraid about falling off track? Use these steps to stay on track: ⠀ 💥1.Plan! During the day, go easy on the carbohydrates. Have meals high in protein and moderate in fats. Have something like a chicken salad with dressing on the side. This will save room for the calories from the drinks! ⠀ 💥2.Choose your drinks wisely! That’s why I made this post. Pick the lower calorie drinks, use zero calorie mixers, and just keep a mental track of what you’re having. ⠀ 💥3.Avoid eating those greasy meals after drinking! The calories will really add up. A full McDonald’s meal can be around 800 calories! Sometimes I prep a meal before I go out, and have that when I get home. ⠀ 💥4.Stay Hydrated! A great trick I learned to preventing a hangover is staying hydrated during the night and having electrolytes when I get home. ⠀ 💥5.Have fun and enjoy the company! Guys, this is probably the most important of the 5 steps. Let loose and enjoy the time with your friends. One night of drinking won’t ruin your progress! ⠀ What’s your favorite drink? ⠀ Stay Healthy 💚 Peace ✌️- Kyle . . . . #fatloss #weightlosshelp #weightlossjourney #fatlossjourney #fatlosstips #weightlossideas #weightlosstips #teenweightlossjourney #sgfitness

73

If you’re a young adult, please watch 😊 ⠀ If you’re a teen, you’re in a very good position to start your fitness journey. ⠀ Don’t get sold on quick solutions and fad diets. Invest your time to do research for sustainable strategies. ⠀ Think about how you want to look, feel and live in 10 years time. Take the time to build a lifestyle. ⠀ Diets and short term solutions prevent you from building a lifestyle that will allow you to maintain a healthy and functional body. ⠀ Taking a long term approach teaches you discipline, perseverance and patience. It also allows you to learn the art of building habits. Habits make maintaining a healthy lifestyle almost effortlessly. ⠀ So be patient, consistent and take it day by day. Have any questions? Shoot me a message 😊 ⠀ . . . . . . . . #teenfitness #studentfitness #studentlife #fitnesstips #workouttips #teenweightloss #teenhealth #teenbodybuilding #strengthtraining #buildmuscle

48

What’s your goal Body Fat %? ⠀ I’ve been at several different levels of body fat percentage and I’m currently at 16-18%. ⠀ Everyone will feel different levels of comfort at a certain level of body fat. ⠀ This can depend on your genetics, environment, age, gender, diet, exercise level, etc... ⠀ I personally feel very uncomfortable and I find it hard to maintain when I’m below 10% body fat. ⠀ However some people can maintain it with ease. ⠀ At the end of the day all of these are healthy levels, it just depends on the individual! ⠀ Stay Healthy 💚 Peace ✌️ - Kyle . . .. . . . . . . . . . . . #bodyfatpercentage #weightlosstips #fatlosstips #teenweightloss #teenhealth #ukfitness #hypertrophy #healthyhabits #flexibledieting #flexibleeating

92

Build Muscle and Lose Fat?! ⠀ Before I start, I’d like to clarify that you CANNOT directly convert fat into muscle. They’re different tissues with very different makeups and functions. ⠀ Saw this described in @vitruvian_physique latest YouTube video and thought it would be worth describing to you guys. ⠀ The graphic shows something that happens to beginners when they start lifting and paying attention to their nutrition (eating at a moderate calorie deficit). This is known as body recomposition. ⠀ What happened is their fat cells shrunk and muscle tissues grew producing a dramatic change in their body composition. ⠀ Because they’re in a caloric deficit (increase energy expenditure and controlled caloric intake), they’re body will start turning the fat in their fat cells into glucose for energy. ⠀ When you train your muscles, there will be an increase in your insulin sensitivity as there will be a need to replenish the glycogen stores in your muscle tissue. ⠀ Your body will take the glucose from your fat cells and turn them into glycogen through a process called gluconeogenesis. ⠀ Your hormone Insulin will then shuttle the glycogen into your muscle tissue. *Only glycogen can be stored in muscles not glucose. ⠀ Have any questions? Leave them down below. Addtionally if you haven’t downloaded my free nutrition ebook, I highly recommend you do so if you want to improve how you look, feel and live. Link is in my bio. ⠀ Also big thanks to my talented brother @emmettcoughlan for creating the illustrations. ⠀ . . . . . . . . . . #weightlosstips #leangains #fitnesstips #nutritiontips #strengthtraining #buildmuscle #fatloss #teenbodybuilding #teenfitness #weightlossjourney #teenmuscle

78

Exactly 2 years and 10kg difference between these photos. ⠀ LEFT (November 2016, 69kgs) ⛔️Eating 1,800 Calories ⛔️Doing Cardio 4-5x per week ⛔️No program, went to the gym when I felt like it. Mainly using high reps ⛔️Was afraid of gaining fat because I wanted to keep my abs ⛔️Restricted carbs and ate way too much protein ⛔️Low energy and low motivation ⛔️Short term mindset ⠀ RIGHT (November 2018, 79kgs) ✅Strongest and I’ve ever been ✅HIIT Cardio 2x per week ✅Eating 2,800-3,200 calories using the 80/20 rule. ✅Has a coach and checks in with him 4x per week ✅Has a well programmed training program and records workouts ✅Looks at the long term and doesn’t worry much about gaining some fat ✅More knowledgeable around nutrition and training ✅Knows building muscle is an investment ⠀ I wanted to post this transformation because I’m really proud of how far I’ve come. I did not only transform my body, but I completely changed my mindset towards my health and fitness. ⠀ Change takes time and patience. There were many ups and downs along the way but having a long term mindset really helps. ⠀ I don’t have a six pack anymore but I like the way I’m performing and my current lifestyle. I’m enjoying my training and eating the things I enjoy. ⠀ In the long run I’ll get leaner as a result of having more muscle. This is known as body recomposition. I’m currently writing a program for teens to start their body recomposition journey as it promotes a much healthier and more sustainable approach to fitness. This will be available in January. ⠀ Would you like to learn more about body recomposition? ⠀ . . . . . . . . #transformationtuesday #transformationtuesdays #fitnesstransformation #fitnessjourney #teenfitness #bodyrecomposition #getstrong #buildmuscle #leangains #strengthtraining

69

What’s your favorite coffee? ⠀ I recently posted about the health benefits of coffee and it did well. A lot of you guys seem to like coffee, so here’s another coffee post I made a few months ago. ⠀ All calories in this post are based on a 220ml serving and the coffees with milk added are of FULL FAT milk. ⠀ I’m thinking of doing one with only skimmed milk added, as some people looking to lose fat may benefit with having lower calorie options. ⠀ Whenever I’m trying to lose fat, I cut out all calories from drinks. I stick with black coffee and water. This really helps me adhere to my calorie count. ⠀ For awesome low calorie recipes, check out my friend Alex’s page @themacrobarista He just hit 300k, congrats my man 💚 . . . . . #coffeebenefits #coffeeaddict #nutritionfacts #nutritional #caloriecounting #calories #caloriecountinguk #teenweightloss #caffeinefix #starbuckscoffee

72

DRINK UP! ⠀ There’s no doubt that water is probably the most important thing we have to ingest. ⠀ But, how Much Water Should You Drink? ⠀ ✅Decided to post this because I’ve been getting many questions asking about how much water you should be drinking! ⠀ ✅After doing the research on this topic hydration is quite complicated and it varies due to many different factors such as age, gender, weight, height, fitness level, type of activity, duration of activity, etc. ⠀ 💥However, new guidelines were published by the Institute of Medicine of the National Academies for Hydration DURING Exercise: ⠀ 💧Drink no more than 1 cup of water every twenty minutes. ⠀ 💧You can also weight yourself before and after you exercise to get a sense of how much fluid you typically lose. One pound is equivalent to approximately 700ml of fluid. ⠀ ❗️Hydration is more than just drinking water! When doing intense activity or activity lasting longer more than 20mins (sweating), you must replenish your: 💧SODIUM, POTASSIUM and MAGNESIUM.❤️ (electrolytes) ⠀ 💚These minerals are responsible for many essential chemical reactions in your body that allow your muscles to contract, as well as your brain and cells to perform. ⠀ Hope you guys liked this. I found it super interesting to learn about. Stay hydrated! ⠀ Peace ✌️- Kyle . . . . . . . . . #hydration #hydrationnation #stayhydrated #drinkwater #teenhealth #studenthealth #nutritionfacts

71

Student Meal Ideas - SWIPE 👉 ⠀ Here are just a few of my favorite go to snacks and meals. They’re easy to make and very nutritious. Should I post the recipes for these? If so which one? ⠀ 1️⃣Rice cakes topped with yogurt and berries 2️⃣Apple and Cinnamon protein oatmeal 3️⃣Salmon with rice and mixed vegetables 4️⃣Chicken with rice, vegetables and topped with tomato ketchup 5️⃣Oatmeal with frozen berries and maple syrup 6️⃣Low calorie Vanilla ice cream with strawberries (I didn’t like the breyer’s one, I much prefer @halotopuk vanilla flavour.) ⠀ Which one would you try? ⠀ . . . . . . . . . . . . . #mealprepideas #healthyrecipe #healthyrecipeideas #flexibleseating #flexibledieting #holisticnutrition #teennutrition #teenhealth #studentfitness #studenthealth #studentnutrition

39

Double Tap if you love coffee! ⠀ 💚Improves Energy and Makes you Smarter. Caffeine blocks an inhibitory neurotransmitter in the brain, which leads to a stimulant effect. This improves energy levels, mood and various aspects of brain function. ⠀ 💚Boost Metabolism. Studies show that caffeine can specifically increase the burning of fat, by as much as 10% in obese individuals and 29% in lean people. ⠀ 💚Enhances performance. Caffeine can increase adrenaline levels and release fatty acids from the fat tissues. It also leads to significant improvements in physical performance. ⠀ 💚Keeps Your Brain Healthy. Coffee drinkers have a much lower risk of getting Alzheimer's disease, which is a leading cause of dementia worldwide.Additionally, Coffee drinkers have up to a 60% lower risk of getting Parkinson's disease, the second most common neurodegenerative disorder. ⠀ 💚Great source of Micronutrients! Coffee contains several important nutrients, including Riboflavin, Pantothenic Acid, Manganese, Potassium, Magnesium and Niacin. Coffee contains a massive amount of antioxidants. In fact, studies show that the average person following a western diet gets more antioxidants from coffee than both fruits and vegetables combined. (Cause they don’t eat enough in the first place!) ⠀ 📚References: 1)Healthline - article written by my man Kris Gunnars. Always backs his stuff up with scientific research! ❗️There were over 15 studies referenced in this article, too many to include, so if you want to check out the research, head over to authority nutrition and search for “13 health benefits of coffee, based on science” ⠀ Stay Healthy 💚 Peace✌️- Kyle . . . . . #coffeeaddict #coffeebenefits #nutritionfacts #healthtips #caffeinefix #brunch #nutritional #weekendcoffee #coffeeshops #weekendbrunch

96

Hey students! ⠀ Firstly, thank you @smurray_32 for inspiring this post. ⠀ 💪Building muscle really comes down to being CONSISTENT with your training and nutrition. ⠀ Full Day of Eating: 💚Total Calories - 3,200kcal 🥩Protein - 200g (800kcal) 🍠Carbs - 420g (1,680kcal) 🍳Fat - 80g (720kcal) ⠀ When setting up your plan make sure it’s realistic. You will only build muscle if you’re consistent with your training. I highly recommend you read my free ebook (link in bio) or watch Eric Helms (@helms3dmj ) explain the muscle and strength pyramid on YouTube. ⠀ A realistic and well programmed regime will help you adhere and hence stay consistent with the process. ⠀ Additionally, be patient. Log your workouts and focus on progressing with your lifts (reps/sets or intensity). ⠀ I’m super excited to announce that I’ll be releasing a training and nutrition program for young adults looking to build muscle and transform their mindset. ⠀ It will be broken down into 2 parts: Body and Mind. If you have any requests for the program and want to be part of the creation of it, please send me a DM! ⠀ What’s your favorite muscle building meal? Also would you like to see the recipes for these? . . . . . . . . . . . #teenbodybuilding #leangains #bulking #studentfitness #studentgains #iifym #flexibledieting #nutrition #nutritiontips #unifitness #musclefood #hypertrophy #strengthtraining

91

💪 UPPER-BODY WORKOUT 💪 ⠀ 1️⃣Bench Press - 4 x 6-8 reps 2️⃣Chin Up (pause at the top) - 4 x MAX reps (without failure of form) 3️⃣DB Incline Press - 3 x 12-15 reps 4️⃣Machine Row - 3 x 15 reps 5️⃣Rope Pushdown - 3 x 8-10 reps 6️⃣Rope Curl- 3 x 12-15 reps ⠀ This is my personal upper body workout. You can try it out if you like, however, I recommend you tailor it to your own preferences. ⠀ I’m currently writing a program for you guys. It takes you through the fundamentals of creating your own training & nutrition regime. ⠀ I basically structure my workout like this: 1)2-4 Compound movements with 3-4 sets working in the 5-12 rep range. 2)2-3 isolation movements 2-3 sets working in the 8-20 rep range. ⠀ The program will be released in January. If there’s anything you want I. The program let me know 😊 Send me a DM or leave a comment. ⠀ What’s your favorite Upper body movement? . . . . . . . . . . . #workouttips #upperbodyworkout #upperbody #workoutroutine #teenbodybuilding #ukfitness #fitness

38

80/20 RULE *Explained ⠀ 🥗 = represents whole and nutritious food sources like: broccoli, sweet potato, fruits, oatmeal, meats, fish, etc. ⠀ 💚Basically by the end of the week you aim to have 80% of your calorie intake (food + drink you ate) from whole and nutritious foods and 20% from ‘treats’ ⠀ 💚So you can either stick to 80% everyday or you can save up for the days you eat out. ⠀ 💚This method is very effective because it promotes flexibility which is key for staying consistent with a diet. Consistency is the main driver of progress. ⠀ 💚This rule keeps diet fatigue low and it ensures that you enjoy the process! ⠀ I’ve been using this approach for quite a while now and it has been super effective for me!😊 ⠀ Try it out and if you have questions shoot me a DM!😊 ⠀ Stay Healthy 💚 Peace ✌️ - Kyle . . . . #8020rule #flexibledieting #flexibleeating #weightlosstips #fatloss #fatlosstips #teenweightloss #iifym #healthyeatinghabits

69

Hey guys! ⠀ I came across @sarahdufflifestyleandfitness post about her health non-negotiables and I really liked the idea of it. ⠀ I initially came across the concept of non-negotiable when reading a book about building a business. It’s basically a set of tasks that you MUST do no matter what the circumstance. ⠀ The trick with this is that these are not very difficult or complex tasks. They’re simple but important ones, that if you stay consistent with, will compound over time to bring you success. ⠀ Applying this concept to your health can completely transform your life. For this to work you must be realistic. Pick 1-3 of the health non-negotiables in the picture and make it a daily task to do them. ⠀ Stay consistent and patient with it. Aim to make these things habits in the long run. ⠀ What are some of your non-negotiables? . . . . . . . . #healthylifestyle #healthtips #teenhealth #ukhealth #healthytips #holistichealth #healthjourney #studenthealth

73

PULL & DELTS WORKOUT ⠀ 1️⃣Barbell Row - 4 x 5-8 reps 2️⃣Pull Ups (pause at the top) - 4 x 6-8 reps 3️⃣Machine Row - 3 x 12-15 reps 4️⃣DB Side Lateral Raise - 3 x 8-10 reps 5️⃣Cable Delt Raise - 2 x 12-15 reps 6️⃣Barbell Curl - 2 x 8-10 reps 7️⃣Rope Curl - 2 x 15-20 reps ⠀ Full Day of Eating and Training video just posted on my YouTube channel - search “Kyle Coughlan” ⠀ In the YouTube video I commentate on the entire workout. So if you need tips for the exercises you see in this workout, I highly recommend you check it out 😊 ⠀ Thanks to @will_lambert96 for filming ⠀ Would you like to see more workout videos? . . . . . . . . . #backworkout #ukfitness #teenbodybuilding #workoutplan #workouttips #teenfitness

35