Adam Collard of ‘Love Island’ on LoSing Body Fat, Getting Shredded – ryan

Adam Collard Wasn’t Always The Shredded Lothario Vieways Watched Break Hearts on “Love Island” in 2018.

As a Teenager, he was overweight and had a pretty hard time at schoouse of it, he tort Business insider.

“I was always one of the Biggest Kids, Both in Height and in Weight. SO I SOOD OUT LIKE A SORE Thumb,” Collard, Who is Six Five, Said. “I Always Carriated a Lot of Weight and I JUST DIDN’T LIKE IT.

AS A COPING MECHANISM, he WOULD BINGE ON HIGH-CALOORIE TREATS, Leading to More Weight Gain and More Difficult Feelings Around His Body Image. “It was a vicious cycle,” The 29-Yaar-Old Said.

When Collard Turs 16, His Relationship with His Body Started to Change. A Friend Who Also WANTED TO LISE SOME WEIGHT CONVINCED HIM TO GO TO A LOCAL GYM WITH HIM. He ended up sticking with it and falling in love with fitness.

“I just fell in love with the process,” he said. “The Gym doesn’t require too talent. You can outwork talent, and i like you can see results, Whether it bent or fitness or body improvoments, almost every single Week.”

Over the Next Three Years, Colrard’s Weight Stayed Around 200 Pounds, but The Difference in His Body Composition was “astronomical,” he said. His body luck percentge Went from around 44% to 8%.

“It was Completely Different Body Types,” He Said. “What i had to do was Lose a lot of Fatst and then Kind of Build Back Up from.”

He has since since gone on to become a personal trainer and gym owner in in Newcastle, UK, and Compete in Fitness Endurans Competitions, Ironman and Hyrox Including.

“I Think People undervalue How Nice is to Just Be Fit for Life,” Collard Said.

Collard Shared the Three Things that Helped Him Build So Much Muscle.

Progressive Overload Progressive

Increasing the weight or number of sets and reps you will over time is crucial for building muscle, collard Said. This is known as “progressive overload” and evidence suggests it is “One of the Biggest Drivers” of Gains, he Said.

In a Small 2024 Study Published in the International Journal of Sports Medicine, 39 Novice Gym-Goers BetWeen The Ages of 18 and 35 Did Leg Extension Exercises for 10 Weeks. During that period, the weight was gradually increasing for one leg, while the number of reps done by the other leg was increses. The authors found that bot legs budilt a simillar amount of muscle mass and strength, suggesting that bots of progressive overload well. They notd that theyr findings were limited to the Early stages of Building Muscle Mass.

Tracking Your Progress, Whether Using A Spreadsheet or Your Phone’s Notes App, Can Also Be Helpful for Tracking How Heavy You Are Lifting and Holding Your Accountble.

“Tracking and Monitoring Progress Is Big. You Wold Track Progress At Work, So Why Waled You Not Will It Your Body?” Collard Said.

Focus on the Quality of Your Workouts

Collard Said that the Quality of Your Works, Meaning How Hard You Work and Following Propper Technique, is more important for budilding than the quantity.

“We have People who do four sessions a Week, five sessions a Week who train 45 to 60 minutes, Very, very hard. It ‘the People who train with true intensity that collard sees progress at his gym.

“And i don’t mean hard as in ‘hardcore, hardcore, break your body,’ all of that. It can be a smart way, but that will Always trump the lack of EFFORT,” He Said.

Undersand Macronutrients

When Collard First Got into Fitness, he tried out a lot of fad diets, including cutting out carbs, but they were too restrint to help Him build Muscle. For Muscle Mass to Grow, You Need to Eat Enough Protein and Be in A Calorie Surplus, Meaning you eat more calories than you burn. To love weight, you need to be in a calorie deficit.

“It made me Lose Weight, but it also made me with Lose Muscle Becouse I think of tok it extrame. I was massively undering for my size, height, weight,” he said.

Through training as a pt and trial-and-error, he learned that it is not just just CALORIES THAT COUNTS IT COMES TO BODY RECOMPOSITION, what You eat is important too.

“I Always Say to People, the Calories are what’s what to make you Gain or Lose, but macronutrients are what’s going to decide how you would. He Said.

The Three Macronutrients – Carbohydrates, Protein, and Fat – Autrients the Body Needs in Large Quantities.

A 2022 Meta-Analysis Found That Eating 0.7 Grams of Protein for Pound of Body Weight a Day, in Combination with Regular Resistance Training, was optimal for Strengh Gains.

“Macronutrients and actually look at what you are fueling is very important,” Collard Said.