Summer is fast approaching and even though it’s important to always stay fit, healthy and strong, many people find extra motivation around this time of year. So here are 6 ways to keep you lean this summer…

1. Forget The DietsLean for summer, love your body

To really transform your body and keep it looking lean, fit and healthy, you need to forget the calorie restricted fad diets. They won’t work in the long-term as they are just not sustainable. Yes, you can lose weight initially but its likely you will binge eat at times, return to usual eating habits and put the lost weight back on – possibly more.

Remember, fat loss is not a quick fix but part of a healthy lifestyle.

2. Stay Hydrated

With water that is. A bottle of water should accompany you everywhere you go. Fizzy and juice drinks are filled with sugars that should be avoided and loaded with useless calories that mount up over the weeks and months and will contribute to fat storage.


lean for summer, stay hydrated

Remember, its really important to replenish after you exercise. You can suffer from dehydration (especially in hot weather), and being deficient of water can cause usual bodily functions to not work as efficiently. If you struggle to get used to drinking water, try squeezing fresh lime or lemon juice to your drink for more taste.

3. Try HIIT Training Anywhere

lean for summer, hiit training

At Lean Body Training we are big fans of HIIT, as it helps burn fat, increases fitness and boosts energy levels. A great thing with HIIT is that you can train anywhere with even just your bodyweight, whether outdoors, home or even in the corner of your hotel room! All you need is minimum 10 minutes. You can get a good HIIT session done with bodyweight exercise such as: press ups, squats, burpees, jogging on the spot, skipping and you can make it as intense as you want.

You can see more example of HIIT here.

4. Have Fun Doing It

Get Lean For Summer, enjoy training

So important with dropping those final pounds and toning up. Find an activity that you actually enjoy doing. We are far more likely to be consistent with an exercise regime that we enjoy. If cardio on the cross-trainer or jogging on the treadmill isn’t for you then try group exercise, a sport, or even go for a long brisk walk. Same goes for resistance training, if you don’t enjoy it- go for something which still adds intensity to your muscles in a different form.

5. Don’t Skip Meals

lean for summer, eat healthy

Try eating the main three spread across the day. This will reduce the urge to binge on anything that comes your way later in the day. If between meals your energy levels are low and you want something to snack on, go for some healthier alternatives to keep you on track: a piece of fruit, handful of nuts or a whey protein shake.

6. Cook At Home

lean for summer, cook at home

You never really know what you’re getting when eating out. Therefore its best to prepare and cook your own food. When eating out a lot of the foods you’re consuming are cooked in high fattening ingredients and dressed in high calorie additional flavourings. Preparing food at home lets you know exactly what you’re ingesting and you can make sure everything is portioned out correctly.

If you have made it you goal this year to lose weight, then concentrate on your training techniques and boosting your metabolism. By doing so you will quickly discover that the pounds will start to drop off automatically!

For further information on boosting your metabolism, fat loss, improving health and functional fitness, gives us a call on 0208 432 9991, 07782200226 or click here to send us a message.

You can also follow Lean Body on any of the social media links below:

When you want to burn fat, there are some criteria we believe to be very important. The moves you do should:

  • Work a greater part of your body
  • Be as low-impact as possible
  • Be safe to carry out for higher reps and with shorter break sessions

These exercises are generally easy to perform, but still burn a ton of calories.

Goblet squat

The goblet squat is considered as one of the best ways to do a squat. Frontloading the weights enables you to maintain a more upright torso. This lowers the stress on your spine and puts more effort on your thighs. Goblet squats are safer to carry out than barbell squats, particularly for higher-rep, fat-reduction training.

Stand upright holding the weight near you chest. Squat until your hamstrings are on your calves while making sure your back is straight and your head up. Hold this position for a few seconds then push back up to your starting position.

Barbell Muscle Snatch or Dumbbell Muscle Snatch

The muscle snatch is a tweaked version of the barbell snatch. It is carried out from a hanging stance with the bar at knee or shin level as opposed to the floor. This position reduces the range of motion and handles probable mobility issues. All you are required to do is completely extend your ankles, knees, and hips to come to a full stand.

Start with your weight (barbell or dumbbell) held at the mid thigh with a wide grip with your hips slightly lowered. Start the pull by driving via the front of the heels, lifting the bar. Move into the second pull by pushing through the hips and knees lifting the bar up as fast as you can until it is over your head without bending your knees again. Hold the position for a second then slowly lower the weight back to your first position.

Alternating Kettlebell Swing

It has been proven that the swing improves fitness and helps to burn fat as much as running. The best part is that there is no joint stress that usually results from hitting the pavement during running. The swing also builds muscle at the same time reducing fat, stimulates metabolism and pushes the rear chain.

There are a few variations of Kettlebell swing, but the standard form of this exercise is a hinge from the hips, not squatting. If you’re not feeling it in your hamstrings during the exercise, you’re probably squatting rather than performing a hinge at the hips.

Keep your core tight, straight back, chest up, drive your hips back and thrust your hips forward explosively!

Burpees

The variety of movement being used in a Burpee helps you raise your heart rate, burn fat as-well-as being great for muscle strength and endurance.

  1. To perform a Burpee, squat downwards and place your hands on the floor in front of you.
  2. Push your feet back until you’re in a press up position.
  3. Immediately bring your feet back until you are once again in a squat
    position.
  4. Once your set, leap as high as possible from the squat position.

For an easier option, perform only steps one-to-three without the leap in number four and simply stand-up straight before you go again.

Bear Crawl

You normally learn to crawl before walking or running. Bear crawls have plenty of advantages than most moves.  They develop your rib and pelvic positioning as well as your breathing mechanics. They improve your shoulder stability and reinforce your core, hands, and wrists. They also work your thighs and upper body, making it an ideal fat-burning exercise.

Go down on all fours with your knees bent at 90 degrees under your hip and arms straight. Your hands and toes should be the only part in contact with the ground. Ensure your back remains straight as you crawl back and forth has opposite hands and feet moving together.

Walking Lunge

Walking lunges can be taken as the strength and stability version of running. You can do it constantly due to the side to side motion for the most fat-reduction push. An increment in the range of motion increases the stimulation in your hips and thighs, which in turn boosts your metabolism further.   

Blast-off Pushup

The blast-off pushup is the complete total-body pushup and another great way to burn fat. It is similar to modifying your regular pushup with a leg press. The result pushes your metabolism like crazy. It also works your upper body and core muscles more because you must slow down your body after your legs push you forward. It also mobilises your hips. 

Begin on all fours with only your hands and toes touching the ground. Drop rapidly into a plank position then do a push up. Go back to the plank stance then to the start position.

For further information on boosting your metabolism, fat loss, improving health and functional fitness, gives us a call on 0208 432 9991, 07782200226 or click here to send us a message.

You can also follow Lean Body on any of the social media links below:

In an ideal world, we’d all like to be able to dedicate an hour a day on exercise. Unfortunately reality likes to remind us that most of the time, a day just isn’t quite long enough!

Between work, family time, school runs and shopping, we all have packed schedules and a whole heap of commitments.

Here are 5 ways you can make time for exercise and improve your health and wellness:

1. Work Out On Your Way In!

On the days that you can’t find time for your favourite work out, use your journeys to and from work to get your blood pumping! Even if that means just getting off the bus or train one stop earlier and taking a brisk walk or jogging the rest of the journey, doing this regularly will make a significant difference to your overall health.

Not a runner? Just ride your bike instead! This will not only help you burn those extra calories but also give you burst of energy throughout the day.

2. Exercise On Your Lunch Break

woman exercising at work.

You don’t need to be a fitness junkie to sacrifice your precious lunch break to a training session. Scientific studies show that just 20-30 minutes of intense jogging or circuit training can keep you burning calories up to 48 hours after your workout and keep your waist line in check!

See these examples of short explosive workouts that you can do at work.

3. Work Out From Home, or Office

Get your sessions done even if you’re stuck in the office all day. Try these examples, all you need is a stability ball and some dumbbells:

  • Lean on the stability ball against the wall and perform 2-3 sets of squats.
  • Sit on the ball or raise it above your head, and perform lunges, ab crunches, overhead presses and back extensions for the 2-3 sets.

Keep it intense and remember to squeeze the target muscle on every rep!

4. Workout Before The Day Starts

Working out before the day starts allows you to ‘get it out the way’ early.

Not only do you not have to schedule it in for the rest of the day, it’ll get the blood pumping and boost your energy levels for the rest of the day.

5. Make Yourself Accountable By Working Out With a Friend

Don’t feel like getting to the gym after work? It’s easy to cancel plans with yourself but its another thing letting down a training partner.

“No one wants to be Debbie Downer by bailing and letting down your friend,” says Steve Stonehouse, personal training manager at Crunch in New York City.

You’re much more likely to meet your friend for a planned workout session at 6 p.m. compared to tentative plans you made with yourself for, say, sometime after lunch.

After a few weeks of feeling some of the benefits and building a habit, you’ll find it difficult to cancel on them. However if your gym buddy keeps cancelling on you, then it may be time to find a new gym partner.

For further information on boosting your metabolism, fat loss, improving health and functional fitness, gives us a call on 0208 432 9991, 07782200226 or click here to send us a message.

You can also follow Lean Body on any of the social media links below:

High Intensity Interval Training

10 Minute Short Workouts

So you think you’re too busy to work out? We’ve got the solution! In just minutes, HIIT (High Intensity Interval Training) will get you sweating, breathing hard and at the same time maximise the health benefits of all round exercise. Even better, Scientific studies show its proven to work.

You can read more about HIIT and how it compares to other forms of Cardiovascular exercise here.

What is HIIT and what does it involve?

HIIT- referred to and popularly known as High-Intensity-Interval-Training is based upon getting short, intense bursts of exercise done that have a big impact on your body and energy levels.

HIIT training can provide the same positive effect to your heart, lungs & metabolism in just a few minutes that you would expect from more traditional 45-60 minute workouts.

It may sound too good to be true but learning and applying this exercise technique can mean saving you hours at the gym and is a lot less boring than jogging on a treadmill for an hour!

You can use it with any aerobic method you prefer. The principles of HIIT can be applied with circuit training, running, skipping, rowing and even swimming.

So what’s the catch!?

Even though HIIT lasts only minutes it does have to be intense and push your body toward its limit for the best effects.

How Intense Should It Be?

High-Intensity exercising is obviously not a casual strolling workout, but you don’t have to go until you feel faint either. You don’t need any fancy heart rate monitors but monitoring your progress each week gives you a guide on your development.

Got 10 Minutes?

Try this with either swimming, rowing or running…

Warm Up for 2 mins

Fairly Quick Pace for 2 mins

Recover at Slow Pace for 1 min

Fast As You Can for 2 mins

Recover at Slow Pace for 1 min

Fast As You Can for 2 mins

Rest

As your fitness improves or when you have a bit more time, try adding in extra circuits!

Be Inspired

Even if you have a full schedule every day, there’s always time for HIIT. It will give you an energy boost that can help you through a busy day.

Keep It Interesting

Be creative, with your favourite music playing and even buddying up with someone you’ll be soon looking forward to your workout.

Start off slowly if you’re fairly new to exercise or just getting back into it.

Start with consistent 7 minute workouts and then add more time as you progress. Change the workouts as you go along and challenge yourself by logging the repetitions, sets and rounds as you go along.

HIIT can be done anywhere, all you need is a small space,  jogging-on-the-spot, bodyweight exercises and even a chair or desk can be used as apparatus to work off. You can do it before you start the day waking up just 10 minutes earlier, on or lunch break and outdoors.

Try New Exercises

The convenience of HIIT means that you can apply its principles to many different activities. Too hot outside? Try some HIIT in the pool against the water resistance. Use a spin bike when its too cold outside. If you’re away for work or on vacation try it in the corner of your hotel room with some on-the-spot-jogging or jumping squats.

The main thing is you go all out in the time you’ve set yourself with less intense intervals or shorter rest periods.

Learn about how we incorporate HIIT at Lean Body here.

For further information on boosting your metabolism, fat loss, improving health and functional fitness, gives us a call on 0208 432 9991, 07782200226 or click here to send us a message.

You can also follow Lean Body on any of the social media links below:

Ah yes, that sweet tooth. Not even us fitness professionals are immune to sugar cravings! What separates the mind-strong from those who just can’t resist temptations?

It may be more simple than you think!

Instead of fighting through future sugar cravings, here are five ways to give in to it… in a healthy, low sugar type of way…

1. Brew a Natural Fruit Tasting or Herbal Tea

Infused, herbal tea.

You might feel hungry between meals but most of the time all your body really wants is a hydrating beverage. Popular with many are raspberry, mint, green, flower teas and of course water. With little to no sugar at all, sip one of these and any cravings should subside.

2. Infused Water

Fruit and veg infused water in large jugs.

Infused water is one of those things that you order when you’re out and about but very easy to put together at home or at the office. Simply chop your favourite fruits or veggies and let them marinate in a cold pitcher of water. For an extra refreshing taste, try using sparkling water with lemon as a base.

Try some of these variables:

-Cucumber

-Orange + Apple

-Lemon and Orange

-Fresh Mint

3.Make Your Own “Low Sugar Version” Snack

Bowl of low fat greek yogurt and a cherry.

Instead of reaching for that cookie, make a healthy pudding that contains far less sugar. Here’s one idea, add 2 to 3 squares of natural dark chocolate to a small tub or total 0% fat yogurt (which has far less sugar compared to other flavoured yogurts) mix it up, and you’ll have a sweet tasting and a high protein snack, the fat in the chocolate mixes well with the yogurt and is highly satisfying. Not into chocolate? Try a few berries and mix that together!

4.Take a Break and Read Something That Will Take Your Mind off Things

Girl lying down, browsing the web.

If you’re someone that enjoys scrolling through Instagram, Facebook or skimming through websites, use it to your advantage! Try and avoid doing this much throughout the day and save it for when you start feeling the crave. This way you can use in some cases aimless web surfing and put into good use.

5. Go For a Walk in The Fresh Air

Man taking a walk.

We can sometimes underestimate the benefits of a brisk, revitalising walk. Fresh air and a bit of bright sunshine can make all the difference when you need to feel rejuvenated and energised whilst also giving you a boost for the rest of the day.

For more information about Sugar Cravings and why we get them, check out this interesting article by Casey Thaler, B.A, explaining the science.

For further information on boosting your metabolism, fat loss, improving health and functional fitness, gives us a call on 0208 432 9991, 07782200226 or click here to send us a message.

You can also follow Lean Body on any of the social media links below: