Do you feel you are putting much thought and preparation into your food everyday, spend your hard earned money filling your fridge every week, pay for a gym membership every month and dedicate hours to the gym every week? Do you expect your body to be looking different to what it does right now?


There are so many people dedicating so much of their time and effort, and they hardly have anything to show for it.


If this is you, take a step back and question what you could be doing wrong, no it’s probably not that you’re eating carbs after 7pm instead of 6pm. Hiring a skilled professional (who gets results) and asking for their opinion, could actually cost you a fraction of the money you’re wasting by not making any progress.


If being healthy is your goal, and you’re happy, then good on you. But most people are doing what they do for results, be that muscle gain or fat loss.


There will be something you’re either doing wrong or something you could add-in that you haven’t even thought of.


What we do is all about making progress, be that large steps or small consistent ones. If you’re not assessing and tweaking on a regular basis, you can’t expect to be moving forwards and looking any different in regards to your body shape.


Don’t be the person committing everything you got, and have nothing to show for it.


Would you like to change your body shape and take your results to the next level?

Book a consultation and start working with our personal trainers on one of our programmes.


If you are a beginner or just starting back, then you might find this read useful A beginners guide to losing body fat.


How many times have you asked a trainer “I want to tone my body” or “what are best exercises for my stomach?”


How many people do you know who spend hours each week in the gym on the cardio machines, or every morning in an attempt to get a six pack? When someone says the word “tone”, what they should be saying is that they would like to have less body fat, so you can see the definition of the muscle underneath.


If you want to develop a better body shape, the definition will be coming from getting leaner, and the shape and firmness will come from building more muscle over a period of time. Have you ever found yourself losing lots of weight, yet you still don’t have a firm, “toned” shape? Well, that’s because you’ve more likely burned off a good amount of muscle too (remember its muscle that will give you shape).


READ MORE: Why quick fad diets won’t really work


Be warned though, crash weight loss diets are the quickest way to lose your shape. For those of you who think simply changing your rep ranges to higher numbers will help tone. Think again.


Whilst taking shorter rest periods can help with increase endurance of the muscle, you should really be focusing on your diet, an effective weight training programme and perhaps some level of supplementary cardio to address excess body fat levels.


So, ditch the “toning” myth we’ve been lead to believe for so long and keep focusing on getting stronger in the gym, build muscle tissue, be smart with your nutrition, and focus on reducing body fat levels if you want to get leaner and see more shape.


Would you like to know how we help our clients at Lean Body Training achieve results and change their body shape? Pick up a free copy of our popular 12 Week Transformation Ebook here.

Have you just started out on your weight loss journey and have quite a lot of stubborn fat to lose?

There are quite a few articles we write that relate to people toning, getting stronger and are looking to progress to the next level. However, this article is for those who are just at the beginning of their journey and need some helpful hints and tips to get them started.


1. Start initially by cleaning up your diet

Start by reducing processed foods, dairy, gluten, wheat and any food that you know causes inflammation and bloating. Also eliminating starchy foods such as white bread and pasta and replace them with gluten free oats, sweet potato and wholemeal grains. There is no counting calories at this stage, no weighing of food, just simply gaining some control and cleaning up your diet.


2. The next step is to set a protein goal

Simply start by using your body weight and add another 50% to it and that will be your calorie number. This will give you a good guide to start with. So for example, if somebody weighs 90 kilograms, their daily protein target will be 135 grams of protein. All you have to do is make sure you spread that number throughout the day and hit that total amount.


3. Eat a portion of essential fat with each meal

This could simply be a drizzle of olive oil over salad or vegetables, a few nuts, or cooking meals with a teaspoon of coconut oil. The essential fats are not just vital for hormonal -health, they should make up around 20% of your daily calorie intake. Low calorie eating is a major reason why people don’t maintain fat loss over time.


4. Hit a water goal

I make sure everyone I work with drinks at least 2-3 litres per day.

These first tips along with training a minimum of 3 times per week, will help you see very good results and help set a structure/routine to move forward with. There will come a time when you start to stall, this is where a consistent food diary will come in. You can find a sample training programme and nutrition guide in the Lean Body Training ebook by clicking the link.


5. Make a record of your food diary

This will show you how consistent you’re being. Inconsistency leads to poor results. So this next step is just to make sure you stay consistent at all times.


6. If you have been exercising 3 x a week, this is the time when you could add in another session

This session will add a boost to your results.

So as you see, you don’t have to do anything fancy, you don’t have to count everything at the start and skip meals, you just have to do the basics and make sure you remain consistent.

As you get leaner, and you lose weight, then you do have to become slightly more specific to see further results.



Some people get to a stage or a ‘wake up call’ where their health is the reason they’ve decided that they need to make a change to their health and fitness levels. Others may have lost control over time and put more body fat on over time that they are comfortable with.


They’ve gone past the point where a month of full-on training will pull them back. They know that will have to fully change their lifestyle if they want what’s best for themselves and those closest to them.


Many of you reading this article may be way off and ready to make any sort of change. You say you want to start exercising and eating right, but you never really commit to making any changes.


There’s also the type of person who makes one change in their lifestyle, like taking out a gym membership, joining a bootcamp, signing up for a faddy diet, some even finding a personal trainer who will provide them with workouts, but not really change them or get results! These routes are easier, they just involve turning up, doing the work and going home. They’re also the routes that after some slight changes initially, leave people wondering why they haven’t got anything to show for 2 months down the line and eventually slide back into their old ways.


Just remember, diets are short term. Diets and potions are not what you follow if you want to be in great shape long term, if you follow something longer and create long lasting changes it gets in-bedded into our lifestyle.


People who change long term like many of our clients follow a set pattern of eating day in day out with having to over-restrict their food choices which allows them to stay in shape, live a healthy life, enjoy certain treats and train hard with a plan and structure.


Diets all come to an end at some point, if you don’t put any habits in place, you’ll just drop straight back into your old eating patterns.


Why am I telling you this? Well over 10 years of experience, I can safely say that I’ve consulted with nearly every type of person you can imagine. I know the difference between someone that says they want to change and those who actually make it part of their lifestyle and actually get the job done!


I wanted to write some points below as to why many struggle to make the change:


1. The emotional or physical pain that people are experiencing from being overweight and out of shape, just isn’t enough for them at that point of time to do anything about it. What I mean is that most people have not reached a point where being out of shape or unhealthy is affecting their life.

The people who value their health and performance, don’t wait for this time to come.


2. The reward isn’t really enough for you. By this I mean the connection between being in shape, feeling great and the health benefits it brings. If you start a training programme just because someone else pushed you to, or something you think you should just do, you’ll soon see yourself falling off the wagon.


The reward for some people may be completing an event, or simply achieving a specific weight goal, or sculpting a physique they haven’t had in years.


3. There is no space made in your life to change. Most people say they want to get started and sounds like a good idea but there’s no time for them to add in the work that’s needed to change.


Part of change involves moving things around if necessary and making space. Remember, the clocks ticking you have one body – look after it.


4. The people you spend most of your time with are in the same shape as you, this puts you in a comfort zone. Try challenging yourself by spending time with more people who are in shape and place their health up high on their list of priorities. “Success breeds success” is a great saying, passed around in sport and other areas. If you surround yourself with others who are doing well or striving for something, it rubs off on you and massively increases your chances of achieving your goals. By doing this do you think you’ll be more likely to achieve your fitness goals?


Read More: High Body Fat Levels & Low Testosterone Levels In Men


Now just before I wrap up, have a read through some of these questions and see what you come up with.

1. Do you look in the mirror with your top off and disappointed with the way your body looks?

2. If you are unhappy with how it looks, do you acknowledge that the way you look is a result of poor eating choices and an unhealthy lifestyle?

3. Would you be prepared to start changing the food that’s in your kitchen in order to get a result?

4. Are you prepared to prepare your meals ahead of time or then plan ahead of time to encourage better food choices?

5. Are you prepared to train at least 2-3 times per week at a level of intensity?

6. Are you prepared to make an effort to get a 7 hours of restful sleep each night?

Whilst these are six very simple questions, you can asses where you are in relation to being ready to change.


You may be thinking that some of the questions are quite harsh, but those that don’t follow even the basics are the ones always on a hamster wheel in search of results. The people we train come to see us ready to change, they’re not with us to remain the same.


Are you ready to make the change? Get in touch today and find out how we can transform your body at Lean Body Training.


This year and especially over the past few months, health has been brought more into the forefront more than ever.


Not a day goes by without hearing about infection rates and risk factors associated with Covid-19 – especially for those who are overweight or have underlying health conditions.


So, here’s a serious question: if you haven’t started or used lockdown as a time to reflect on how you can improve your health fitness levels? Then have you considered what’s at stake if you don’t take action to start improving your health NOW?


If you are concerned that poor health levels could prevent you from working, taking care of your loved ones, or even be able to do the things you enjoy doing in future – then you need to understand that what you choose to be doing today, and every week going forward, will determine YOUR future and health factors.


That’s why Lean Body Training we take a helpful and structured approach in helping our clients on their health and fitness journeys.


We focus on improving the lives of our clients using a framework pillars including: training, nutrition, education and mindset.


The key to long term success, being stronger and healthier is not solely what clients do from just a training perspective, but how we help them implement better nutrition, stronger and more functional bodies, which counteract stress levels as well as guiding them on how to optimise their mindset towards creating healthier habits, even outside of their training sessions.


Can you really afford to not invest in yourself and keeping your body fit and mind healthy?


Take action now and find out more on how to invest in your health and fitness. Get in touch with Lean Body today about our semi – private and 121 personal training packages here.


There are many guys who speak to us regularly about having issues building muscle tissue. No matter how much they have trained, they seem to struggle adding the muscle they’re wanting.


If this sounds like something you’ve experienced? Have you questioned the reasons that might be behind this?


Here are some things to think about.


1.Frequency of training

It is very common that most people limit training certain muscle groups to once a week. Increasing training frequency to one extra session per muscle group that you want to develop can make a difference in those lagging body parts. So for instance, if you trained your lat / back muscles once per week then increase the volume on that area to twice per week.


2. Eating what’s needed to stimulate muscle tissue growth and repair

Most people training to build muscle eat way too little to even support muscle tissue growth. To start with try increasing your daily calorie intake by 10-15% and your lean protein figure to 1.5 grams per kilogram of body weight and you’ll have a ball park figure for muscle development.


READ MORE: 7 Tips to Help You Build Lean Muscle


3. Varying workouts

Many guys stick to the same exercises over a long period of time. Some often fail to contract-their muscles enough during a set, they never increase load in the areas they’re lagging-in. As a result, their muscles get used to the same movements and begin to respond slower. Vary your exercises, even slightly, and hit your muscles from various angles throughout your programme.


4. Isolating muscles

Some people stick to the big compound exercises that their familiar with (pull-ups, bench press, deadlifts, rows), in the hope that all muscles will grow at the same rate. Unfortunately what can happen is that overdeveloped dominant muscles often take over the exercise, and lagging muscles receive less stimulation. To really improve a muscle group, you have to add a lot of focus and attention to it to stimulate further growth. If for example you want your arms to grow, train them in isolation, biceps and triceps. Most people will not see arm development by just doing chin-ups or press ups alone.


You can pick up more top training and muscle development tips in our free 12 Week Transformation ebook.






If you’re over 40 and don’t feel as strong as you used to and notice that you’re losing muscle, it’s not surprising. Just like bone density decreases with age, we are also more prone to losing muscle mass.


Many men just think that this is just all part of the ageing process, and just accept that it’s the way it’s going to be. What they fail to realise is that this doesn’t have to be the case. There are many things that can be done to fight against ageing, excess body fat (especially man boobs), low muscle mass, and feeling low in stamina.


Many men fail to understand, that large gains in body fat (usually as a result of a poor diet and lifestyle), will negatively affect their hormones. Hormones stimulate or control the development and maintenance of male characteristics including muscle mass. Low levels of androgen hormones are closely linked to high body fat levels and chronic stress.


Many overweight men also have high levels of the hormone estrogen, this is very often due to excessive levels of body fat. One of the main reasons men have high levels of estrogen, is due to an enzyme called aromatase. The higher the level of body fat you have, the more aromatase you have. High levels of estrogen will promote increased fat storage, especially around the belly and breast area in men (man boobs).


READ MORE: High Body Fat Levels And Low Testosterone In Men


So bearing all this in mind, a simple approach to anti-ageing and maintaining lower body fat levels for men, would be to take steps to avoid this happening. The best way to support muscle development, minimise muscle tissue breakdown, is increasing testosterone levels from the exercise you do and from the foods you eat.


How do you start doing this?


1.Lift Weights

Lifting weights regularly has been known to increase testosterone in males.


2. Consume Protein In Every Meal

 Men who don’t train, eat far too little protein. Adequate lean proteins help repair your muscles and grow following strength training. Increased muscle tissue is linked to increased testosterone levels. I like to use around 1.5 grams of protein per kilogram of body weight.


3. Consume Essential Fats With Your Meals

You need to consume fats such as coconut oil, almonds, olive oil, beef, eggs and oily fish. Testosterone is made from cholesterol, and you need to consume essential fats for optimal cholesterol balance.


4. Reducing Stress Levels

 Reducing stress levels have been shown to minimise over production of the stress hormone cortisol. Too much cortisol has been shown to lower testosterone in males.


5. Minimise Alcohol Consumption

Chronic alcohol consumption is linked to increased to increased estrogen levels in males, and lowering of testosterone levels.


Taking steps to increase your testosterone levels, can impact your life in such a positive way. Give some of these tips a try notice how good you feel.


If you would like to know how we help men of all ages get in the best shape of their life, Get in touch today to find out how we can help you achieve your health and fitness goals.



Written by Paul Karoullas


After speaking to somebody over the phone this week, a middle-aged man who mentioned he’d had prioritized his business and career over everything else in the past couple years without paying much attention to eating healthy, exercising and spending quality time with his family. Everything depended on his business and it could never wait. Before he’d know it he had gained 20 pounds and he says his relationship was nearly in shambles over the course of three years. He now says he ‘needs’ to place his health, fitness and leisure higher on his priority list than he used to.


Getting in shape and improving health for many people is something they hope will happen from going to the gym and eating “healthier”. There are others who know that to achieve a lean, stronger body they will have to make sacrifices, and they’ll have to make it a priority in their life.


If you take a moment to think back about the amount of times you might have tried to get in shape. We can bet that you have tried to fit it in, and all too often you’ve lost focus and quit before you’ve seen any kind of real results as it’s not been a priority!


When we talk about getting in shape, I’m not talking about going to to the gym to lose a couple pounds because you have a summer holiday coming up. I’m talking about the people who say they really want to lose excess body fat, improve their health and quality of life. They say they want those things, but they’re just not prepared to place it right up there as a higher priority.


Most people have about 4 main priorities. Family (including children), work, relationships, hobbies and friends (social life). These are always going to be in front of anything else, unless you change the order.


You plan to go to the gym after work and a colleague or friend calls to invite you for a drink or two. Your top 4 priority list doesn’t include going to the gym, so you go for a drink. On the other hand, what if you had changing your body shape as either the top or second priority in your life? Do you think you’ll be more likely to Not skip that workout?


By arrange your priority list and managing your diary, you will find sticking to your goal so much easier. If children are always number one, then of course you will think of them first. But exercise and health can be second on the list, and you can fit it in whenever you’ve done with your children. Everyone around you will benefit from a better, healthier version of you anyway.


We always sit down with my clients and review their priority list. If we need to move things around, we do. If you haven’t assessed your own priority list, take a few minutes to do so. If you can’t place training and health right up there in the top 3, you will struggle to ever see the results you’re hoping for.


Would you like to know the methods we use with clients to help them lose their first 5lbs? Download our Amazon selling 12 Week Transformation Plan for FREE. 


If you relentlessly exercise everyday, prepare healthy food, spend your hard earned money filling your fridge every week and fork out on the best supplements. Wouldn’t you expect your body to be looking dramatically different to what it does now?


There are so many people dedicating so much of their time, research and effort, but hardly have anything to show for it.


If this is you, take a step back and honestly question what it is you’re doing wrong. Hire a skilled professional (one who gets results) and ask how they could help, this way it would actually save you a fraction of the money by wasting time and not making progress.


Even though we all have our personal goals and measure success differently, there are some common reasons why people find themselves in a rut, or not seeing results they would like from working out.


Your goal is too vague

If you’ve hit that workout plateau but not sure why, the first step in getting to the bottom of it is to rewind back and take take a closer look at your goals again.

Apart from not having a goal at all, the most common mistake athletes and exercisers make – is that the goal they set for themselves is either set too far (which usually leads to lack of motivation) or the goal is too vague.

An example of a target that isn’t specific enough could be: “My goal is to lose weight.” How would you measure that? How much weight do you want to lose? And in how much time?


Your goal is unrealistic

Many times we don’t believe enough in ourselves, but some of us take it to the other extreme and set the bar way too high for anyone to reach. As a result, they end up getting knocked down by a massive disappointment – all because of unrealistic expectations.


So, before you throw in the towel altogether, be aware of what is attainable with your current fitness level and the time given. For example, if you don’t have a strong running background (let alone if you have no running experience at all) setting a goal of running your first marathon in sub 3 hours means setting yourself up for failure.


A more realistic starting point could be to aim to run a 5K or a 10K first and build on that. Your first marathon could be about gaining the experience and crossing the finish line, never mind the time.


You don’t know how to monitor progress

Setting attainable goals that you can measure is key, but the next step is to understand how to monitor progress.


If you set a big goal for yourself and six months from now see if you got there, there’s a chance you’ll find yourself nowhere near where you wanted to be because you’ve been trying things that haven’t been working for you and one in which fits realistically within your lifestyle.


You don’t know how to structure your workouts going forward

It’s awesome to be excited about working out but if you’ve been trying to hit your goals faster by doing more and more of the same, you may be feeling like running a hamster wheel – putting in a lot of effort without moving forward.


A really important rule in increasing any kind of fitness goal is Mechanics -> Consistency -> Intensity, of course there can be some variables to this. Now, if you lack in mechanics due to not reaching full range of motion in a certain movement, you won’t be able to move on to consistency and your progress will come to a halt. This rule, if followed correctly, will always guarantee you an increased fitness level overall.


You can read more about getting the most from your workouts here: 7 Tips to Help You Build Lean Muscle


Your diet is off

With all the conflicting nutrition advice out there, figuring out what and when to eat is easier said than done over a period of time.


Because our bodies are unique, it’s challenging to give out generic nutrition advice applicable to everyone, in all situations, but if you aim to eat unprocessed whole foods, high-quality proteins and essential fats (e.g. from avocados and nuts) as often as possible, you’re off to a great start.



Written by: Paul Karoullas – Head Coach – Lean Body Training

It can be easy to stick to something when you have passion for it. We understand that if you can stick to something long enough you can really achieve great results (if you’ve clearly decided that is what you actually want).


In many cases, getting in shape isn’t everyone’s passion, it’s a short term goal that would be ‘nice’ to have, and not something that many people give great thought to.


Now this short term goal is something that could turn into a passion later on, we see this happen very often. Often people think they’ve got to plan way ahead in the results they first set out on achieving ie making changes to their body shape.


We can’t guarantee that many people who have gotten into shape (and find it easy staying in shape), at some point simply decided to start healthier earlier, and started by taking out a gym membership, before it escalated into something that became an important part of their life.


Many people before seeing us had dipped in and out of shape, for months, if not years, before it finally becomes something that gets a lot easier to manage in their lifestyle.


If you would like to find how our clients get into great shape and improve their health download a copy of our 12 Week Lean Body Transformation ebook here


It can be easy at the beginning for so many to overlook the fact that getting in shape is all about change, it’s all about adapting your lifestyle, surroundings, support group, daily habits and being aware.


We spend so much of our time helping people when they find themselves dipping back into old habits. This can happen and inevitable when you are working with people who are trying to change.


The point of this blog, is not to focus too much on the outcome right at the beginning. Just getting started and surround yourself with people who are going through, or have been through the change that you want to become. Learn in bite-sizes, don’t get frustrated, enjoy and embrace the process, and before long it’ll become a huge part of part of your life.


If you focus too much on the future at the beginning, it becomes way too daunting, and you often pull out at some of the first obstacles that lie ahead.


Enjoy the journey, it can be truly life changing.