Luke Richardson | Fat Loss Coach | Bedford + London Instagram Profile Picture

Luke Richardson | Fat Loss Coach | Bedford + London

@lukerichardsonfitness

Fat Loss Coach, Personal Trainer
🙋🏼Your go-to-guy for losing weight or packing on muscle - Online or In Person 🎯Fully Qualified PT and Nutritionist, over 17,000 Hrs of PT sessions
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Top Instagram Posts of Luke Richardson Fat Loss Coach Bedford London

Luke Richardson Fat Loss Coach Bedford London’s Most liked posts from the last 30 uploads.

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12 months. 80kg → 88kg. 
This is my online muscle-building client Rob — who wanted to fill out his frame. Now? Thicker lats, denser traps, way more shape through the mid-back. We’ve done this with structured training and precise nutrition — even around his constant travel (joys of being an influencer, I guess). With fat loss, diet is usually the culprit. With muscle building? It’s nearly always the training. Right now, Rob’s on the Gironda 8x8 Method — short rest, high volume. By driving up Rob’s metabolic stress and conditioning energy systems now, Rob will be better prepared to handle heavier loads and more mechanical tension when we shift into lower-rep, high-load hypertrophy work in his next phase. The goal isn’t just adding weight — it’s building quality tissue. The kind that makes people turn and think: he’s jacked. Bulking done right rewires your physique. If you’re stuck, drop me a DM — let’s build your solution. 2025-08-12 23:54:38 .. 0 -100% 2 +100%
Sweat ≠ Fat Loss More sweat doesn’t mean you’re melting fat Just because you’re drenched doesn’t mean you’re burning more fat—your body’s just good at cooling itself Want fat loss? Focus less on puddles and more on performance. Lift heavy, eat in a deficit, and leave the sauna suit at home, don’t turn the gym into a slip ‘n slide. Train with purpose. Lift with intent. Fuel wisely. Sweat isn’t fat crying. 2025-05-09 01:40:30 Swe.. 0 -100% 1 +100%
The deltoids, in particular the side deltoids are a muscle group which a lot of people struggle to grow and train effectively Why? They require a lot of time under tension and isolation to get optimal results Most people’s issue is they use far too much of their trapezius muscle and momentum rather than engaging and isolating the actual muscles they are trying to grow This means the side deltoids gets minimal time under tension, and rarely gets close to failure or fatigue One way to fix this? Perform the lying down cable lateral raise. It’s not solely about the weight you’re lifting, but lifting right 2025-03-14 23:35:35 The deltoids, in pa.. 0 -100% 2 +100%
Don’t be an idiot. Check the label. I’m putting this up as a few of my clients have been making this mistake recently. 2025-03-11 16:33:58 Don’t be an idiot. .. 46 +442% 2 +100%
2024 much like the process of weight loss, was a hell of a journey. It had incredible highs and a few lows. But the lows? They taught me so much. It's how we grow from those moments that shapes us into better people. This year, I truly learned the importance of building character, not settling in comfort, and aligning with what’s truly important to me. Character is who we choose to be in this one life. It’s how others see us, and it’s who our loved ones will remember us as. Character isn’t about how we dress or our go-to karaoke choice. It’s defined by our habits, motives and values —the things that drive our health, lifestyle and goals. Self-discipline is the key. Every time we keep a promise to ourselves—whether it’s pushing harder in the gym, saying no to junk food, or making better choices—we’re building character. Discipline isn’t always easy. Working on things you aren’t great at isn’t easy. But nothing worth having ever comes easy. This year brought some of the best memories: I tasted some of the most amazing food you could imagine. I traveled to 8 different countries. I experienced new things, met new people, and expanded my horizons. 2024 also came with milestones and challenges: I attended training classes with my first puppy, Iris. I went through my first true heartbreak. I welcomed Winston, my second puppy and now my best mate. I celebrated love at 4 beautiful weddings, including a stunning venue in Marbella. The end of a long journey of house renovations. On the career front: I expanded my PT to experience life in London, and all its opportunities. I hit record numbers, both financially and in helping my clients shed more stones of fat than ever before. I rediscovered my own love for gym training after a year-long rut. Personally: I made new friends, learned so much, and grew immensely as a person. I’ve learned to embrace positivity—not just for my clients, but to bring that energy into my personal life as well 2025 is shaping up to be even more exciting, with more travel, experiences, and growth ahead Next stop: Iceland P.S. I’ll be raising funds for the Mental Health Foundation by completing a 21km Spartan Race 2025-01-21 02:08:33 .. 42 +395% 4 +100%
Can’t keep your hands out the cookie jar? A lot of my clients struggle with it It’s not a lack of willpower It’s all to do with your environment Find the trigger, reduce the trigger Luke “Trigger Happy” Richardson 2025-01-19 22:23:30 Can’t keep your.. 21 +148% 0 -
How fat loss truly works… Plus me drinking beer and whiskey in a fitness video? That’s not allowed surely 2025-01-18 19:15:47 How fat loss truly wo.. 27 +218% 0 -
A Very Merry Christmas to All! What a rollercoaster this year has been! As we finally wave goodbye to 2024, let’s take a moment to reflect on the incredible journey we’ve been on. 2024 truly had its share of memorable moments. But for now, let’s hit pause. Christmas Day is our time to unwind, step back, and recharge. It’s a day for joy, relaxation, and maybe indulging in some of those delightfully cheesy Christmas movies. Let me know in the comments below your favourite Christmas movie. I wish each and every one of you a very Merry Christmas. Here’s to enjoying the festive cheer, creating wonderful memories, and entering the new year refreshed and rejuvenated. I’ll see you all on the other side, ready to tackle whatever 2025 has in store! 2024-12-25 14:05:34 A Very Merry .. 38 +348% 0 -
It's a universal truth - we all tend to get a bit carried away during the festive season! Maybe we splurge a bit more on gifts. Perhaps we're a bit more generous at the dinner table. And yes, we might even raise our glasses one time too many times. (If there's ever too many times that is) Let's be real… I'm not any different? Do I need to indulge as much as I do? Of course not. But will I let that stop me? Not a chance. And should I feel guilty about enjoying myself? Absolutely not. A few days of festive indulgence aren't going to undo your hard work throughout the year. So why stress over it? … Savor delicious meals … Cherish every moment with your loved ones … Take refreshing long walks … Laugh at cheesy holiday movies … Treat yourself to some After Eights (I don't like mint chocolate however, so I won't be opting for them) And yes, enjoy that extra glass of wine 🍷 When the festivities wind down, simply return to your healthy routines. Sometimes, a good break is exactly what you need to recharge. So go ahead, immerse yourself in the Christmas spirit! I know I will Luke P.S. I hope Santa is good to you this year! 2024-12-24 15:30:19 It's a uni.. 6 -29% 0 -
“You're A Fitness Guy. It’s Easy For You. You Wouldn't Understand! 2024-12-23 16:30:32 .. 2 -76% 0 -
Is it ever the right time? Spring? Summer? Autumn? Winter? I’m sure you can make a strong argument for not starting your fitness journey in any season! Then we have… Parties Weddings Work Family Surely, you can’t train with all of that going on? I’m not going to bore you by listing more things, haha, but I’m sure you can see what I’m getting at here! If you have been kicking your health and fitness goals down the road for months, making excuses, telling yourself… Now’s NOT the right time… I am here to tell you! The time is NOW. Imagine how far along you would be if you had only started a month ago? Two months ago, even three? I’ll be honest I have had clients lose up to 10 pounds in our first week together 🤯 Every day you put it off means you’re further away from achieving your goals! But as soon as you decide to invest in your health and fitness and get to work 💪 You won’t believe how fast you can achieve your goals with the proper guidance and support. Maybe today is the day you send that DM and find out what The Inner Circle is all about Enjoy Christmas, and then put your foot on the gas and get started once the festivities finish Don't wait any longer. Luke 2024-12-23 01:08:51 .. 0 -100% 0 -
The Weight Loss Rollercoaster Weight Loss Isn’t Linear! Most people will have ups and downs when trying into get into shape. Sometimes motivation will be high… Eating healthy is easy. Training just feels like second nature. And you feel like you are seeing results every single day! And sometimes… The thought of the gym makes you want to 🤮 All you want is sugary food and CARBS. Training is a drag. And results… What are those? Look, we all take our foot off the gas at certain points throughout the year. It's only natural when you have pushed for a big event, like a holiday, that once you get back, you start to wonder what’s the point! But this is the exact reason we keep helping our clients set more short-term goals. And what about you? What’s your goal right now? Weight loss? Drop a dress size? Another holiday? Birthday coming up? Want to be fit enough to run around the garden with the kids as they grow up? Or something else altogether? Let me know in the comments below 👇 Now is the perfect time to reflect as the year comes to an end and 2025 starts in just 10 days 2024-12-23 01:05:39 The Wei.. 0 -100% 0 -
Summer holidays are the big driver to get into shape for many each year. But now, all the panic, pressure and stress to get into the best shape possible is gone. The shorts and swimsuits are firmly packed away for another year… … Alongside any motivation to get into shape. But you see, for my inner circle, that’s not the case. Because for our clients, this is about more than just looking good on your holidays. It’s about building and learning to maintain a body you can be proud of. That doesn’t mean our clients didn’t push hard to reach their summer body goals. It means rather than ignoring their health, fitness and body until next year's holiday panic… … They are steadily moving towards their ultimate goal. Short-term goals are great, and when used as mini targets, they can ramp up motivation and help people achieve results they never thought possible. But imagine getting in your best shape ever and then learning the skills to easily maintain it long-term. Isn’t that what you really want? Let me know in the comments below, if, now the mornings are dark, the evenings are dark and it's cold you're struggling to find the motivation to keep working out? Luke 2024-12-23 01:02:47 Summer .. 1 -88% 0 -
Imagine 30kg of fat loss No longer struggling to walk up hills to collect your kids No longer starving yourself for a day, then bingeing the next and repeating that cycle with no end in sight That's what this is all about. Creating new habits, that revolve around your lifestyle to make sure you gain a better quality of life as a result of your fitness endeavour The quest to improve your fitness, should not take away from your life, but add to it 2024-12-23 00:59:49 Imagine 30kg of fat loss .. 0 -100% 0 -
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Let me tell you a story about a different client (not the one pictured) In 4 months, she lost 3 stone In those 16 weeks, she had a hen do, 4 weddings, an all-inclusive holiday, nights out, and probably ate more cake than Mary Berry. Yet, she still smashed it. She didn’t just lose weight; she completely transformed her body, her habits, and her mindset. Yes, it’s the time of year we tend to overindulge… for the sake of it. 1 mince pie leads to 6, and before you know it, you’re eating cheese by the block, not the slice. But here’s the thing: December is no different than navigating any other busy, food-filled month. Yet most of you will: ❌ Write it off entirely. ❌ Undo all the hard work you’ve put in this year. ❌ Or get even further behind before January 1st rolls around. 1. Go for walks. Instead of sitting around the house all day, rally the family for a walk. Have deep chats, take the dog for a long stroll, suffocate your girlfriend’s clammy hands until one of you has had enough (Romantic, right?) 2. Hit the gym 3x per week for 45 minutes. December is the quietest month in the gym. It’s like a hidden treasure chest of machines and space—before the “New Year, New Me” crowd takes over. Use it to get comfortable and confident, and start 2025 ahead of the game. 3. Eat your first meal of the day later on so you have a smaller window to consume calories in - You’ll thank yourself when you’re not stuffed to the brim trying to squeeze in a second dessert. 4. Don't drink or indulge for the sake of it. Don't turn 4 days of feasting into 10 or 11 or more, just 2024-12-16 03:09:10 .. 4 -53% 0 -
Back when I competed in bodybuilding. I’ve done the extreme I liked the challenge and the experience But now I focus much more on general health, fitness and looks I incorporate the gym into my lifestyle rather than dedicating everything to it, pretty much like 95% of my clients It was great getting into that condition and experiencing it , but living life, making memories, is far more important So my priority and focus shifted I still enjoying lifting heavy things I just enjoy life now like a normal person as oppose to out of a Tupperware box … a lot changes in 6 years! 2024-12-15 01:00:53 Back when I competed .. 12 +42% 0 -
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𝐉𝐮𝐬𝐭 𝐢𝐦𝐚𝐠𝐢𝐧𝐞… 𝐈𝐭’𝐬 𝐂𝐡𝐫𝐢𝐬𝐭𝐦𝐚𝐬 𝐦𝐨𝐫𝐧𝐢𝐧𝐠. You step in front of the mirror and see that version of yourself – the one you’ve been dreaming of. A lean, strong, toned and confident you. The outfit you’ve been eyeing? Not only does it fit – it fits like it was made for you. The energy you feel? Unmatched. Like you could carry the Christmas tree on your back and still have energy for charades. Every step feels lighter, every laugh a little louder (and not just because Uncle Ian’s jokes are actually funny this year). Now, let’s rewind to today. This isn’t just a dream. It’s a preview. And here’s the thing – Christmas is coming, whether we like it or not (seriously, where did the year go?). But what about next Christmas? Or even summer? Think about it – those weeks will fly by faster than Aunt Sue’s mulled wine stash. If you commit now, just imagine: ✅ Your future self thanking you. ✅ Your confidence through the roof. ✅ Your goals achieved without needing to say, ‘New Year, New Me’ for the 7th year in a row. Every meal you choose… Every workout you show up for… Every goal you set gets you closer to that Christmas morning moment. So, are you ready to make the dream happen? Let’s wrap up 2024 strong and head into 2025 knowing you’re committing to 2025 being the year you gave it your all, like my client Aish pictured here (yes, this could be you!). DM me the word ‘Results’ to secure your spot to work with me from the new year and let’s make next year the year you nailed it. Luke “Jingle all the way” Richardson 2024-12-11 14:36:31 .. 3 -65% 0 -
𝐓𝐡𝐞 𝐩𝐫𝐨𝐨𝐟 𝐢𝐬 𝐢𝐧 𝐭𝐡𝐞 𝐩𝐮𝐝𝐝𝐢𝐧𝐠… and yes, you can eat pudding too (in moderation). Here’s the truth bomb: Nutrition > Training when it comes to fat loss. Why? Because no matter how many burpees you hate your way through, if you aren’t in a calorie deficit, you won’t lose fat. This is why it’s so important to have someone in your corner who actually knows nutrition – not just someone throwing out advice like, ‘Oh, my client Sara ate chicken with a side of Apple Cider Vinegar super shake and lost 5 pounds.’ Guess what? Sara isn’t you. (Sorry, Sara.) And let’s be real – the gym is full of… let’s say, “creative” nutrition advice. I’ve heard gems like: ❌‘Avoid eggs or your cholesterol will be awful.’ ❌ ‘Carbs after 6 PM turn into fat.’ ❌ ‘Lemon water will melt your belly fat.’ ❌“Artificial Sweeteners are worse than Sugar” No. Just no. If you’re putting in the work in the gym, don’t let poor nutrition undo it. Your nutrition should work for you, not against you. Fat loss isn’t rocket science, and it can be made very simple, but a lot of people (including trainers) overcomplicate it. ✅ Eat for performance and your lifestyle, not your trainers lifestyle ✅ Ditch the myths. ✅ Get advice from someone who knows their stuff (that’s me 🙋🏼, pick me!) Because let’s face it, you deserve better than gym-floor gossip and Sara’s meal plan. Don’t believe me? 𝐇𝐞𝐚𝐫 𝐢𝐭 𝐟𝐫𝐨𝐦 𝐦𝐲 𝐜𝐥𝐢𝐞𝐧𝐭 𝐆𝐢𝐭𝐚 𝐡𝐞𝐫𝐬𝐞𝐥𝐟 𝐰𝐡𝐨 𝐥𝐨𝐬𝐭 𝟑 𝐬𝐭𝐨𝐧𝐞 without stepping foot in a gym or doing any form of workout. This was pure nutrition, and her going for a daily walk. “Your coaching and regimen according to my family makes me look 10 years younger! You have been so encouraging. I cannot believe my eyes every time I step on the scale and look in the mirror, to this day it still shocks me. I ran a race after 30 years yesterday, last time I ran was in Med School when I was 17!” Luke “Myth Busting” Richardson 2024-12-10 21:53:16 .. 4 -53% 0 -
What does losing 3 stones really look like? And how do you achieve it? You start dropping body fat by doing this right… ❌ Trying the latest fad diet that everyone’s talking about just because your mate swears it works… until they’re back on takeaway pizzas two weeks later. ❌ Buying overpriced supplements just because a celebrity on Instagram said, ‘This tea changed my life.’ Spoiler alert: It didn’t. ❌ Cutting your calories to extreme levels but forgetting that cutting calories too low has negative consequences for your goals too ❌Gymming for 30 days in a row with no rest days - no pain, no gain right? ❌ Declaring bread, alcohol, and chocolate “the enemies” and then crying into a sad, dry salad. Here’s how my online client Ali actually smashed it: ✅Consistently adhering to a calorie deficit specific to his body which allows for fat loss without dropping gym performance, whilst pre-planning events to allow regular alcohol with the rugby lads every weekend needs whilst not cutting out any specific food ✅Consistently hitting his protein targets to maintain muscle mass ✅Following a training program driven by performance and based on progressive overload ✅Choosing supplements based on personal needs and scientific evidence - not just look those which look cute on the shelf. ✅Prioritising health, seeking expert advice, and setting realistic goals. It’s not about living like a monk, it’s about creating habits you can stick to without losing your mind (or your love for pizza or your friends) Consistency > short-lived extremes every single time 2024-12-10 02:43:41 .. 3 -65% 0 -
Have You Ever Thought, “It’s Harder Than It Used to Be?” Is Losing Weight Harder Than It Used to Be? Many of us feel that with growing responsibilities, achieving personal goals like fitness might seem more challenging than in our carefree youth. But here’s an empowering truth… The experiences that have made your life ‘busy’ – your work, family commitments, and all the ‘grown-up’ responsibilities – have also equipped you with incredible skills. Skills like resilience, time management, and organisation. Qualities that are invaluable in your journey to better health and fitness. It’s not about having less to worry about, like in our younger days. You know your body better, you’re driven by what truly matters to you, and others’ opinions do not sway you. These are powerful tools in your arsenal. And sometimes, acknowledging that we need a little guidance is a part of that wisdom. Seeking a professional coach is the smart strategy! Just like calling a mechanic for a car issue or a tutor for your child’s education. It’s about using resources wisely to achieve the best possible outcomes in faster ways! Rob in this picture took part in my Fat Bash and achieved this result in just 6 weeks of guidance So, if you’re hesitating, wondering if now is the right time, the truth is… You’re more ready than ever. With your life experiences, maturity, and a bit of professional guidance, you’re more likely to succeed than at any other time in your life! Luke 2024-12-09 02:26:06 .. 1 -88% 0 -
Those pesky quick fixes are tempting and are in the many coming up to new year I get it. But the truth is balanced habits are the key to your success. And look, I know ‘balance’ sounds boring… But imagine if the time, money, and effort spent chasing quick results were invested in learning the skills for sustainable body fat loss, fitness, and overall well-being. Because honestly, that’s where true transformation happens. But here is the crucial point in all of this… Sustainable fat loss doesn’t have to be slow fat loss. Sustainable means you can still be social, especially this time of year Inside my inner circle, the focus is on achieving results while simultaneously teaching the skills and habits needed for long-term success. Clients like… Helena in this picture Or Jade in the picture before I aim to leave all my clients leaner, more knowledgeable, healthier, and happier than when they started. It’s about setting you up for success, not just for now, but for life. DM ‘Interested’ to chat about your current challenges and how we can plan a balanced approach to achieve your goals. 2024-12-08 04:21:08 Those.. 1 -88% 0 -

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