RNT Fitness Radio

This week on RNT Fitness Radio I’m joined by Coach Lewis Culshaw from the RNT Team to talk about his recent journey of getting into the best shape of his life for a photoshoot this summer. Lewis dives into how he navigated his schedule to juggle being an active dad, a supportive partner to his pregnant fiance, and of course, working with our members to help them achieve the best shape of their lives. We also touch on how Lewis got into coaching, what he’s learnt from this shoot, and how he’s mastered consolidation.   Next steps:  1) Apply for 1-1 coaching: https://www.rntfitness.co.uk/pro/   2) Take our quiz to see if you’re ready for a transformation: http://www.rntfitness.co.uk/transform   3) Get our free book shipped to your door: https://bit.ly/tybtylform   4) Try our free 28 day fat loss accelerator: https://www.rntfitness.co.uk/transformation-accelerator  5) Optimum Nutrition: RNT20 for 20% off Connect with RNT Fitness:  Website  Facebook  Instagram  YouTube  Email  Connect with Akash:  Facebook  Instagram  LinkedIn 

This week on RNT Fitness Radio I’m joined by long-term RNTer Sameer Kotecha, who joins us to share his journey of initially losing 30kg with us in his first year at RNT, before going on to improve his physique AND keep it off in the four years since. Sameer’s journey is an excellent example of executing our Five Phase Method to perfection. Prior to joining Sameer was a new dad working a busy job living a hectic lifestyle where naturally, bad habits creeped in. After seeing a friend go on the RNT Journey, he decided he wanted to make a change. Throughout the five years, he’s moved countries twice, home five times and welcomed another beautiful addition to the family. Residing in Singapore, Sameer shares how powerful online coaching can be, as well as how there’s never a good or bad time to do this, only the opportunity you have in front of you. I’d highly recommend checking out the case study linked in description, as the pictures over the five years are truly remarkable. Next steps:  1) Apply for 1-1 coaching: https://www.rntfitness.co.uk/pro/   2) Take our quiz to see if you’re ready for a transformation: http://www.rntfitness.co.uk/transform   3) Get our free book shipped to your door: https://bit.ly/tybtylform   4) Try our free 28 day fat loss accelerator: https://www.rntfitness.co.uk/transformation-accelerator  5) Optimum Nutrition: RNT20 for 20% off Connect with RNT Fitness:  Website  Facebook  Instagram  YouTube  Email  Connect with Akash:  Facebook  Instagram  LinkedIn 

After over 3700 body transformations in the last 7 years, here’s 9 things I’ve changed my mind about. A few weeks ago one of our members at RNT Fitness (have the logo pop up) asked me: “What have you changed your mind about since some of your earlier podcast episodes?” This got me thinking on a different time horizon to normal. I usually think of the mistakes and things I’ve changed my mind about from 10-15 years ago, but a 3-6 year timescale made this an interesting exercise. Especially when considering I started the podcast at the back end of 2017, and we’re now over 380 episodes deep. In this podcast I’m going to share 9 things I don’t recommend for health, fitness and sustainable weight loss anymore. Next steps:  1) Apply for 1-1 coaching: https://www.rntfitness.co.uk/pro/   2) Take our quiz to see if you’re ready for a transformation: http://www.rntfitness.co.uk/transform   3) Get our free book shipped to your door: https://bit.ly/tybtylform   4) Try our free 28 day fat loss accelerator: https://www.rntfitness.co.uk/transformation-accelerator  5) Optimum Nutrition: RNT20 for 20% off Connect with RNT Fitness:  Website  Facebook  Instagram  YouTube  Email  Connect with Akash:  Facebook  Instagram  LinkedIn 

Payal grew up underweight with poor eating habits. But in her mid-thirties, she suddenly shot up in weight with very little muscle gain. Despite her best efforts in gym classes, nothing seemed to give her the body she was looking for. Her menstrual cycle was also inconsistent which was a sign of hormone imbalance. She found that she never looked toned and was always trying for body recomposition. She needed expertise to help her figure out the missing puzzle piece to find what wasn’t working. Also concerned about her health because of her family history, Payal decided to jump on board with RNT. With the help of the RNT Process, she learned how to eat and exercise to change her body. Now, Payal has lost 10 kilos and is feeling and looking her best! After joining RNT, Payal has found confidence in herself once again. Not to mention the life-long friends she made along the way through the RNT Community! In this episode we go deep into her story of what’s become not only an amazing body transformation, but a mind and lifestyle transformation as well.   Next steps:  1) Apply for 1-1 coaching: https://www.rntfitness.co.uk/pro/   2) Take our quiz to see if you’re ready for a transformation: http://www.rntfitness.co.uk/transform   3) Get our free book shipped to your door: https://bit.ly/tybtylform   4) Try our free 28 day fat loss accelerator: https://www.rntfitness.co.uk/transformation-accelerator  5) Optimum Nutrition: RNT20 for 20% off Connect with RNT Fitness:  Website  Facebook  Instagram  YouTube  Email  Connect with Akash:  Facebook  Instagram  LinkedIn 

If you’re going to lose weight, you may as well do it right. Inside this podcast I’m going to share 7 biggest diet mistakes keeping you overweight. I speak to 100s of busy men and women every week who are frustrated with their weight loss efforts. They want to feel comfortable in their own skin, reverse health risks, and be a role model to their family and friends. But they’re not getting the results they truly desire and deserve. There’s literally nothing worse than spending any longer than you need to to lose the weight you want to. My weight loss philosophy is simple: Get the weight off as fast as you can, then figure out how to keep it off in a sustainable way. So far, I’ve proven my methods in 3701 men and women who’ve gone on to lose anywhere from 20-150lbs, permanently. What you’re about to learn works, so as long as you’re fast to implement it into your lifestyle.   Next steps:  1) Apply for 1-1 coaching: https://www.rntfitness.co.uk/pro/   2) Take our quiz to see if you’re ready for a transformation: http://www.rntfitness.co.uk/transform   3) Get our free book shipped to your door: https://bit.ly/tybtylform   4) Try our free 28 day fat loss accelerator: https://www.rntfitness.co.uk/transformation-accelerator  5) Optimum Nutrition: RNT20 for 20% off Connect with RNT Fitness:  Website  Facebook  Instagram  YouTube  Email  Connect with Akash:  Facebook  Instagram  LinkedIn 

In 2018, Hiten weighed 118 kg and discovered that he was now diabetic. After working hard for years on his diet, he made some decent progress… but then it all stopped. His results had plateaued. Frustrated, Hiten wanted to learn why and find the help he needed. That was when he discovered RNT. He began listening to the podcast to start his initial weight loss journey. After a few months, he decided to join up. In just one year, Hiten has gone from high 80s to 61kg and is now feeling stronger and healthier than ever. His health and happiness have never been in a better place. More than this, the knowledge he learned from the RNT coaches has made a life-changing impact.   Next steps:  1) Apply for 1-1 coaching: https://www.rntfitness.co.uk/pro/   2) Take our quiz to see if you’re ready for a transformation: http://www.rntfitness.co.uk/transform   3) Get our free book shipped to your door: https://bit.ly/tybtylform   4) Try our free 28 day fat loss accelerator: https://www.rntfitness.co.uk/transformation-accelerator  5) Optimum Nutrition: RNT20 for 20% off Connect with RNT Fitness:  Website  Facebook  Instagram  YouTube  Email  Connect with Akash:  Facebook  Instagram  LinkedIn 

In this episode I’m sharing the audio of a really popular video I uploaded onto YouTube a few weeks back. It’s a step by step guide on how to lose 1% body weight every single week until you can’t recognise yourself in the mirror. If you didn’t know by the way, I’m releasing more and more exclusive content onto YouTube... so if you like video, subscribe to RNT Fitness on YouTube to be the first in the know!   Next steps:  1) Apply for 1-1 coaching: https://www.rntfitness.co.uk/pro/   2) Take our quiz to see if you’re ready for a transformation: http://www.rntfitness.co.uk/transform   3) Get our free book shipped to your door: https://bit.ly/tybtylform   4) Try our free 28 day fat loss accelerator: https://www.rntfitness.co.uk/transformation-accelerator  5) Optimum Nutrition: RNT20 for 20% off Connect with RNT Fitness:  Website  Facebook  Instagram  YouTube  Email  Connect with Akash:  Facebook  Instagram  LinkedIn 

Today I have a very special guest - Mike Antoniades, the Founder and Performance & Rehabilitation Director of the Movement & Running School. In 2023 I started taking running more seriously but I quickly realised I had no idea how to actually run. So I was introduced to Mike’s team by a friend of mine who said it was the single best investment he’d made into his running career. After working with Mike’s team for 12 weeks, my entire running form transformed and later in 2024 I’m excited to see how it translates to my times.   Mike is the founder and Performance & Rehabilitation Director of the Movement & Running School. Mike’s passion for Rehabilitation and Speed began a long time ago when as teenager he had a serious knee injury. After years of bad advice and inefficient rehabilitation, he began to study movement patterns and training methodologies from different sports. He specialised in movement re-patterning and rehabilitation after injury or surgery and focused on Speed training for athletes of different sports.   He set-up the first Rehabilitation & Speed centre in the UK 1999 and his Clients include among others : athletes and teams from, The English Premiership, English Championship, German Bundesliga Rugby Union, Rugby league, Handball, Lacrosse, European Olympic Associations as well as Elite Track & Field athletes including World & Olympic Gold Medallists. Mike has been a coach for over 35 years and began coaching in 1982. He has worked in the UK, Europe and the USA. He has coached at professional and academy level and is a consultant for a number of professional Football clubs as well as track and field athletes in the UK and Europe.   His Movement Re-Patterning methodology is not restricted to elite and up and coming athletes 50% of all the clients to the two London centres come for rehabilitation after surgery or injury.   He has been featured on TV in the UK, Europe and in the USA and in a number of newspapers and magazines for his work with kids movement, running and elite athletes – : BBC News, Sky Sports, Runners World, Running Fitness, The Times, The Telegraph Daily Mirror, Daily Mail, and many fitness magazines. His training methodologies have also been highlighted in many countries.   Next steps:  1) Apply for 1-1 coaching: https://www.rntfitness.co.uk/pro/   2) Take our quiz to see if you’re ready for a transformation: http://www.rntfitness.co.uk/transform   3) Get our free book shipped to your door: https://bit.ly/tybtylform   4) Try our free 28 day fat loss accelerator: https://www.rntfitness.co.uk/transformation-accelerator  5) Optimum Nutrition: RNT20 for 20% off Connect with RNT Fitness:  Website  Facebook  Instagram  YouTube  Email  Connect with Akash:  Facebook  Instagram  LinkedIn   

Despite working with a personal trainer in the gym for years…Chandni never saw results.Her trainer was great at helping her work out. But her real problem lay with her nutrition, and she wasn’t educated on how to eat for weight loss. Especially with a vegetarian diet and a busy lifestyle. So just before her 40th birthday, Chandni decided that enough was enough. She wanted to feel good in her body again. She wanted to protect herself from nasty health conditions. And she wanted to build a new identity away from being called “chubby”. So she hopped onto the RNT Method and hasn’t looked back… Today Chandni has lost an amazing 49 lbs! She chose to stop making excuses and created a lifestyle that would give her real results. But the best part? She didn’t have to give up travel or her social life to achieve it. Next steps:  1) Apply for 1-1 coaching: https://www.rntfitness.co.uk/pro/   2) Take our quiz to see if you’re ready for a transformation: http://www.rntfitness.co.uk/transform   3) Get our free book shipped to your door: https://bit.ly/tybtylform   4) Try our free 28 day fat loss accelerator: https://www.rntfitness.co.uk/transformation-accelerator  5) Optimum Nutrition: RNT20 for 20% off Connect with RNT Fitness:  Website  Facebook  Instagram  YouTube  Email  Connect with Akash:  Facebook  Instagram  LinkedIn 

In this next part of our Fat Loss For The Final Time Series, we dive into what exactly it takes to build muscle without amazing genetics. Expect to learn what makes a muscle grow, the importance of execution and range of motion, and when exactly you should be increasing the weight or adding reps to your training. We also cover how to maximise recovery so your muscles are actually able to grow, an often overlooked factor when it comes to this process. If I look at the commonalities in all who successfully stay in shape, training to build muscle whilst eating for health is one of the big ones.   Next steps:  1) Apply for 1-1 coaching: https://www.rntfitness.co.uk/pro/   2) Take our quiz to see if you’re ready for a transformation: http://www.rntfitness.co.uk/transform   3) Get our free book shipped to your door: https://bit.ly/tybtylform   4) Try our free 28 day fat loss accelerator: https://www.rntfitness.co.uk/transformation-accelerator  5) Optimum Nutrition: RNT20 for 20% off   Timestamp:   00:05 - Muscle growth through weightlifting with specific rep ranges and recovery strategies. 04:15 - Rep ranges for muscle growth and injury prevention.  08:31 - Effective bicep exercises with focus on form and consistency.  12:56 - Muscle growth and exercise selection for strength and hypertrophy training. 18:14 - Proper training techniques and tracking progress in the gym.  22:49 - Proper form and volume in weightlifting. 26:06 - Progressive overload in weightlifting, focusing on small increments and maintaining proper form. 31:02 - Progressive overload in weightlifting, emphasizing form and recovery.  36:49 - Trusting one's feelings in weightlifting, with emphasis on ego discipline and tracking progress. 40:46 - Stress management and recovery for muscle building, with a focus on sleep, personal stress, and acceptance. 45:20 - Managing stress and perception for muscle building and training productivity.  48:05 - Adapting workout routines to fit busy schedules and stress levels.    Connect with RNT Fitness:  Website  Facebook  Instagram  YouTube  Email  Connect with Akash:  Facebook  Instagram  LinkedIn