Daniel Harrod – Online Fitness and Nutrition Coach

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Hey, What Would You Like To Do?

Online Coaching

If you’re happy to hit the gym on your own, but want personalised training programmes, custom-built nutrition advice, and weekly accountability check-ins delivered straight to your inbox.

In Person Coaching

If you’re based in North West London, want someone to watch over you while you train, and want regular access to a constant pair of eyes and ears.

Blog

If you’d just like to learn more about the ins and outs of fat loss, then just head over to the blog.

That’s me: Daniel Harrod.

Online fat loss coach, experienced personal trainer, and mentor to the hundreds of men and women who have decided to stand up and make a change.

I’ve helped people free themselves from the rust-covered shackles of frustrating fat loss and non-existent progress, and provided a helping hand to those who’ve wanted to hop off the dieting rollercoaster once and for all.

If you finally want to transform yourself into a fat-burning, muscle-building, lean, mean machine, you’ve come to the right place.

What People Are Saying About Daniel

Rika

I’m not sure how I can put into words how brilliant Daniel is: I lost 30kg, a number of dress sizes, and came off all prescribed medication. All in 18 months.”

Alison

Daniel’s taken me on a journey and helped me face many personal issues and situations in a way that I would never have faced before.”

Dhruv

I have gone from 104kg to now weighing just over 79kg in 12 months. I find I am a lot fitter, and I can enjoy playing – and keeping up – with my 3 year old daughter.”

Paras

I’m now feeling more confident and leaner than ever. Shirts that didn’t use to fit me now do!”

Priya

Daniel has coached & encouraged me to both live a healthier lifestyle and make small changes, whether to my diet or training, so that I could incorporate them into my lifestyle naturally.”

Aneeta

I saw what Daniel had achieved with his other clients and liked what I saw. After following his training & nutrition plan for just a few weeks my life changed drastically.”

Simon

After an intensive but enjoyable 6 weeks with Daniel I lost 14lbs, 10cm from my hips, 10cm from my waist, and 6cm from my chest.”

Jay

More energy, renewed zest, confidence, more focus, a better body, and a better lifestyle – Daniel really turned it round for me – where other trainers before him had failed.”

Bhavin

Training with Daniel has been one of the best investments I have made in myself.”

Tejal

I never thought I would be able to make these changes to my life, but Daniel has made the impossible, possible.”

David

There was Mr PT to guide me and keep me on track. Now it has become an addiction.”

Apu

Daniel finally helped me turn my life around and make the necessary changes to get rid of the body that had crept up on me.”

Roneka

Not only am I now able to fit into some of my old dresses but I’ve build so much more confidence in myself.”

Kiri

I may be sore from DOMS but better than my usual muscle spasms! Daniel, I salute you sir!”

Latest from the Blog

The A-Z Of Fat Loss (N-Z) May 28, 2020
The A-Z Of Fat Loss (A-M) May 21, 2020
12 Specific Fat Loss Behaviours To Implement Today May 6, 2020

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How hard is it to build muscle?

𝑹𝒆𝒂𝒍𝒍𝒚 𝒅𝒂𝒎𝒏 𝒉𝒂𝒓𝒅.

You’ll see from the table above how painstakingly slow the process is.

More so if you’re female. Sorry.

If you’re a beginner, weighing in at 80kg, you can expect to add JUST 0.8 kilograms of muscle a month.

0.4 if you’re female.

If you’re an advanced trainer, weighing the same, you can expect to add JUST 0.2 kilograms of muscle a month.

0.1 if you’re female.

❓So, what can this tell us❓

➡️ Only during that beginner stage (the first year or so of training) will you experience rapid muscle growth – use that time WISELY.

Focus on proper training mechanics, exercise programming, and appropriate nutrition.

Don’t take this time for granted; the rest of your training journey won’t be as kind.

➡️ If you’ve been training for a good couple of years and you suddenly put on weight, it’s UNLIKELY to be muscle.

Using this as an excuse for your sudden weight gain is only kidding yourself.

Of course, if you’ve been training hard and can see visible changes in muscle definition, chances are you will have gained muscle, but don’t expect this to always be the case.

➡️ Stop believing the hype.

Any new programme or magazine article that promises you you’ll gain ‘10lbs of muscle in 4 weeks’ is probably almost definitely lying to you.

Now you know how slow the process is, don’t be fooled into thinking you’ll be any different.

➡️ Keep turning up day in day out.

Only through patience, consistency, and gradual progressive overload will you get stronger and build muscle.

You have to trust the process with this because the results aren’t going to be as clear to see as you’d like.

#musclegrowth #musclesize #trainingprinciples #musclegain #musclebuilding #musclemass

𝗖𝗮𝗻 𝘆𝗼𝘂 𝗲𝗮𝘁 𝘄𝗵𝗮𝘁𝗲𝘃𝗲𝗿 𝘆𝗼𝘂 𝘄𝗮𝗻𝘁 𝗮𝗻𝗱 𝘀𝘁𝗶𝗹𝗹 𝗹𝗼𝘀𝗲 𝗯𝗼𝗱𝘆 𝗳𝗮𝘁?

The simple answer: yes.

As long as calories are accounted for – and you’re in an energy deficit – you can eat whatever you want and still lose body fat.

Chocolate and pizza included.

While quantity, and therefore energy balance, is the overarching factor pertaining to successful fat loss, it’s important to note that quality also matters.

While the ‘if it fits your macros’ concept is a nice mantra to follow, unfortunately it isn’t that easy.

Just eating WHATEVER you want seldom works.

This is because calorie-dense foods trigger overeating, they rarely keep you satiated, and your body still requires healthy, nutritious foods to function properly.

▶️ This means…

𝙔𝙤𝙪 𝙨𝙝𝙤𝙪𝙡𝙙 𝙖𝙫𝙤𝙞𝙙 𝙘𝙤𝙢𝙥𝙡𝙚𝙩𝙚𝙡𝙮 𝙧𝙚𝙨𝙩𝙧𝙞𝙘𝙩𝙞𝙣𝙜 𝙗𝙪𝙩 𝙨𝙩𝙖𝙮 𝙧𝙚𝙨𝙩𝙧𝙖𝙞𝙣𝙚𝙙.

Eating for fat loss sits on a spectrum of eating ‘whatever you want’ to ‘nothing at all’.

So by saying ‘no’ occasionally, reducing portion sizes, making better choices where possible, and at times making sacrifices, you’ll ensure a sustainable approach that still elicits results.

✅ Sitting on either end of the spectrum will never work; it’s about finding that sweet spot and staying there for as long as possible.

#dietadvice #nutritionadvice #flexibledieting #iifym #restrainedeating #weightlossadvice #fatlosshelp

𝐂𝐚𝐧 𝐲𝐨𝐮 𝐛𝐮𝐢𝐥𝐝 𝐦𝐮𝐬𝐜𝐥𝐞 𝐚𝐧𝐝 𝐥𝐨𝐬𝐞 𝐟𝐚𝐭 𝐚𝐭 𝐭𝐡𝐞 𝐬𝐚𝐦𝐞 𝐭𝐢𝐦𝐞?

Oh, you don’t think so?

Just have a look at my online client Susie then, who’s made pretty incredible strides towards transforming her physique and doing just that

Having already lost a significant amount of body fat, her main aim was to continue this line of action while adding some serious muscle to her body.

She did nothing more than consistently follow a simple, resistance-based training programme, work on finding ways to increase her protein intake, and figure out new long-lasting methods to improve her nutritional habits.

She now feels more comfortable with knowing what to eat, how to have meals out while staying on track, and how to stay consistent with her training.

😵 Dare I say, she’s the definition of what people like to call ‘toned’.

For most, separating the process of fat loss and muscle growth is the path to take.

For some, utilising the body’s ability to combine the two enables the holy grail that is ‘body recomposition’.

While there’s no right or wrong, there’s no denying Susie has smashed her journey out the park so far and has certainly got leaner and added muscle to her frame.

▶️ She said:

“Online coaching with Dan has really helped me stay accountable for my progress and my weekly check ins have become something that I would feel lost without!

I'm always grateful to have someone to go to when motivation is lacking or I'm not quite sure on technique.

Really pleased with how it is going so far and am looking forward to continuing the journey!"

❓Next stop❓

Adding even more muscle to a lean physique so, and I quote, we can ‘grow some glutes’.

𝐒𝐨, 𝐝𝐨 𝐲𝐨𝐮 𝐰𝐚𝐧𝐭 𝐡𝐞𝐥𝐩?

Do you want to know how to set up your training and nutrition plan to help achieve a physique you’re proud of?

One that smacks of hard work, diligent planning, and a resilient mindset like Susie?

📧 Drop me a message and we’ll get you up and running with a plan before you know it...

#weightlossjourney #fatlosstransformation #bodyrecomposition #buildmusclelosefat #fatlosscoach #bodytransformation

🔰Save This Post For The Next Time You Hit The G

𝐖𝐡𝐚𝐭’𝐬 𝐭𝐡𝐞 𝐝𝐢𝐟𝐟𝐞𝐫𝐞𝐧𝐜𝐞 𝐛𝐞𝐭𝐰𝐞𝐞𝐧 𝐡𝐚𝐛𝐢𝐭𝐬 𝐚𝐧𝐝 𝐫𝐢𝐭𝐮𝐚𝐥𝐬?
🧠 A habit is a behaviour you repeat until it becomes AUTOMATIC

Involuntarily putting your gym clothes on in the morning, making a coffee at 11am, walking the same route to the post office, and pouring yourself a glass of wine when you get home are all habits. They occur without you even thinking about it.

Your effort levels and awareness of the situation, therefore, are extremely LOW.

Habits are small decisions and actions that occur beneath your conscious mind.

💭 Rituals, however, require MORE awareness and MORE effort.

Going to the gym, spending a couple of hours prepping meals for the week, and going for a long walk at the weekend are rituals.

Rituals can be a combination of small habits but often require more conscious thought and greater energy levels. They don’t occur involuntarily.

👉🏻 While it’s highly unlikely, therefore, to turn a ritual that requires a host of moving parts (going to the gym means getting in the car, driving to the gym, entering the building, training, and then going home, for example) into a habit, it is possible to change the way we FEEL about rituals.

A ritual is performed repeatedly with a purpose outside the individual habit itself.

Going to the gym, for example, while isn’t always instinctive, means we’re more likely to complete it when we have an end goal in mind. Losing weight is the obvious reason.

🔥 Rituals have meaning. When we have greater meaning, we’re more likely to build the habits that amount to repeated routines.

Both, therefore, are important.

Expecting hefty tasks that require abounding cogs and gears, like preparing lunches for the week, to become instinctive, however, is flawed.

Cultivating the MEANING behind preparing lunches and the small habits that lead to this ritual, will ensure the process becomes easier.

Both are beneficial and should be utilised, just don’t get confused between the two.

#habits #rituals #habitforming #habittracker #behaviourchange #weightlossmindset

Although you don’t know it, you’ve got two lit

I’m sure you have an end goal in mind. ❓The p

𝑯𝒐𝒘 𝒊𝒔 𝒚𝒐𝒖𝒓 𝒘𝒊𝒍𝒍𝒑𝒐𝒘𝒆𝒓?
We have two parts to our brain: A ‘logical’ side and an ‘emotional’ side.

When we practice self-control – saying no to the cookies, for example – we override those prominent emotional desires for short-term gratification and instead focus on our rational long-term goals.

Just like a mug of coffee, however, willpower depreciates whenever we choose to quell those short-term desires (emotion) to strive for long-term goals (logic).

👉🏻 This is commonly known as ‘Ego Depletion’.

Relying solely on self-control to diet or achieve any weight loss goals, therefore, is flawed.

❗️BUT…❗️

It may not be that simple. Your brain may be playing funny games with you.

BELIEVING your amount of self-control is an immutable force has been found to be far more damaging than ego depletion itself (Dweck et al., 2013).

Grabbing onto the idea that willpower is a finite resource provides you with a clear rationale to blame external factors and act against your better judgement.

Presupposed self-defeating thoughts and not just the physiological limits of self-control affect our ability to exhibit willpower.

👉🏻 So, it’s time to view the colossal mountain that is self-control in a different light.

While there is evidence to show that solely relying on willpower is a flawed approach, looking at the link between your ability to lose weight and willpower from a different angle could help you improve your self-control.

No longer are you the one who ‘can’t say no’ but simply the one who hasn’t adopted the right mindset or practiced enough to acquire the pertinent skillset.

Adjusting your mindset towards self-control will enable persistence, better decisions, and a greater chance of successfully losing weight.

❓Do you lack willpower or do you THINK you lack willpower…?

#willpower #selfcontrol #willpowerfitness #weightlossmindset #fatlossmindset #egodepletion

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