Each season, usually winter and spring we hear from people who are complaining of colds and flu-like symptoms. They ask what they should be doing around exercising when feeling like this. If you don’t think anything can be done to prevent colds and flu in the first place, think again.

 

Most people take their bodies for granted. They push themselves every day with little or no regard for their health, and before they know it, they’re exhausted, stressed, and getting closer to illness.

 

If you want to keep illness at bay, you need to respect your immune system. The immune system is our primary defence system for our bodies. It is made up of cells, tissues and organs. Pushing your body by overworking it and limiting of vital nutrients, lowers its ability to keep you healthy and strong. As your body’s defences weaken, you leave yourself wide open to infections and illness.

 

The way that we help our clients to steer away from anything like this, is by respecting areas such as nutrition quality and quantity, sleep, stress and by also taking time to relax.

 

Here are some key tips to help you keep on top of your immune system.

  1. Drink at least 2 litres of water per day
  2.  Have a protein source with every meal
  3.  Eat a wide range of vegetables with at least 3 meals per day
  4.  Focus on getting at least 7 hours of sleep each night
  5. Exercise for at least 30 to 45 minutes 3 or 4 times per week whether home or at the gym
  6. Use a multivitamin supplement

 

Would you like to know how we help keep our clients in shape, strong and healthy?

Drop us an email and we’ll answer any questions you have about how maybe able to tailor a workout and nutrition plan around your specific needs Contact Us

 

 

“I want to tone my arms and chest” are common statements we hear from guys who come in and speak to us at our gym facility.

 

How many people do you know who spend hours each week using cardio machines, countless stomach exercises and bicep curls in an attempt to get a toned stomach or firm looking arms. When you say the word “tone”, what you should be saying is that you would like to have less body fat so that your muscles are firmer, shaped and are more visible.

 

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 mass over a period of time. Have you ever found yourself losing lots of weight, yet you still don’t have a hard “toned” shape? Well, that’s because you’ve more likely burned off a good amount of muscle (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.

 

If you struggle to lose body fat and stick to a weights programme by yourself fill out a Contact Form and we’ll be touch.

 

Many people have that little devil on their shoulder. The one that pops up every so often and swerves you away from your goals.

 

You’re all focused, starting a diet may be some exercise too, and then he comes and tries to throw you off track.

 

In many cases that voice you’re hearing is the old you and your old habits. Its those old, comfortable habits trying so desperately to move you away from them.

 

Many of you just hear the voice and let it take control. It tells you to skip that workout, start eating that load of junk food, spend more time with friends who may have helped you steer you off track in the first place.
Many of us don’t anticipate the voice in the background, and you’re all unprepared when it strikes.
Remember though, that the old you has been in place for a very long time prior, it takes time to change. Time to recreate new, healthier habits that will last. If you think you can hide away from old challenges, you’ve been very misled. You will still hear that voice pop up every now and again, and times you will feel it hard to stick to your progress, but it doesn’t mean you can’t push forward.

 

It’s actually being aware of these challenges, and then overcoming them, which makes you a lot better equipped and able to deal with them in the future.

 

When the voice pops up in future, just ask your self a few questions.

How far have your old friends and colleagues come in their health and fitness goals? (if they have any at all)

Who are you doing all this for (hopefully it’s yourself)

Are the people who you used to spend time with, anywhere near where you want to be in your life?

Are the people you spend a lot of your time with, much like the person you’d like to be?

 

These questions will reconfirm why you are doing this, and who you are really doing it for. Place your mind firmly on how much this means to you and the positive impact it could have on your health and what it could do for those closest to you. Each time you go to this, you’ll come out the other end stronger and stronger.

 

We’ve been where so many of you are right now, and what so many will go through. Fighting back our old self, and our old habits.

 

No one got anywhere in life, without any level of sacrifice.

 

 

Not enough trainers have the coach’s eye – what do we mean by this?

It means that they simply don’t truly see what’s happening when they’re training their clients. They don’t watch for clues to see when their client should be regressing or progressing. They don’t see when exercises aren’t right and often hope that what they are doing will be fixed over time.

Take a barbell exercise for example. This is a strong indicator whether your client is ready to progress. We see so many personal trainers standing aside watching their client knock out 12 reps of an exercise, and they don’t even take into account the momentum and tempo of the exercise or what there should progress to in say a month’s time.

 

Just because your client is in their 50’s, doesn’t mean they can’t do a heavy weighted deadlift. If they’re strong, stable and their technique is good crank it up. If not doing so, you’re holding your client back from achieving better results. We never see age as a limiting factor for our clients, their body and initial assessment tells us everything we need to know. They all do exercises that they never thought they could do, and this is because they’ve all been progressed slowly at the right pace, taking into account all the coaching variables.

 

A lot of trainers spend too much time reading and following fancy weight loss diets and training systems, and they forget that the most successful coaches have spent many years learning and experiencing helping clients about mobility, posture and flexibility.

 

We see so many trainers who watch their clients execute exercises poorly, yet they don’t seem to spot what is actually going on. They don’t have what is known as the coach’s eye.

 

Now fair enough, this does come over time. Now I’ll be the first to admit I’ve spent a long time learning from coaches I respect in the industry along with also being critiqued myself. But if you’re a trainer who has not studied bio-mechanics, anatomy, posture, stability, you’ll struggle to spot these things.

 

If you haven’t spent time around top coaches and have not taken the admit to learn from them, you’ll never advance from your current position. So those who wonder why your client has not progressed for some time on your training system, it’s because noticed that they are not necessarily ready for it yet or they may need to be pushed harder in the right way that’s right for them.

 

The fitness industry periodically goes through many trends and is pushed widely through the use of social media. There are many personal trainers now moving forward in the body composition field. This is great for the rising obesity levels in this country, but too many trainers are missing vital aspects of coaching.

 

Fat loss isn’t about just giving somebody a diet to follow, supplements and helping someone to workout. It’s about taking someone who may have not trained before or for a very long time, assessing them and their current lifestyle and guiding them through the most effective programme for them, and then taking that person through all the progressions to achieve the end result.

 

We pride ourselves on the fact that our personal training clients don’t just look great, they move well, learn along the way and are so much stronger than they were before. I like to say that they’ve been coached, as opposed to simply being helped to train.

 

Would you like to know the training methods we use and the type of results we help our clients get into great shape and move better? Follow us on our social media channels below and keep an eye on our blog for more info.

 

Are you just starting out on your weight loss plan and have quite a lot of body fat you want to lose?

There are quite a few articles that we put out that give information on getting leaner or for guys who want to progress on to the next level. However, this article is for those guys who struggle to stay focused and motivated on their quest to lose body fat and those just starting out.

1. Starting out can be very simple, by starting to clean up your diet (when we refer to diet we mean your food). Eliminate processed foods and foods which may cause bloating and inflammation, foods such as dairy, sugary and starchy foods. Replacing them with gluten free oats, sweet potatoes and brown rice. Initially, no counting calories, no weighing of food, eating at particular times etc. Just cleaning up your eating habits. Very simple.

2. The next step is to set a daily protein goal. We like to start by knowing our clients lean bodyweight measurement. So if for example somebody weighs 90kg, start by consuming 1.5 x that daily in protein, so 135g spread out through the day.

3. Make sure you hit your water intake goal. I like to encourage everybody I work with to eat 2-3 litres of water per day.

Just these first three tips along with exercising with weights 2-3 times per week is enough to start seeing and feeling some changes in their physique. There will be a time when you will stall. It’s then important to keep a food diary and reflect on how your weight training has been going the first few weeks in order to know what necessary tweaks to make.

You may find useful: beginners start up guide

4. When making a record of your food daily, this will show you how consistent you are being. Inconsistency with training and diet lead to poor results. So just make sure you are being consistent at all times.

5. Have you been using weights at least two times per week? If so this could be a time where you could add in an extra training session. By doing this can make that difference in pushing forward with your fat loss goals.

Here’s the thing, you don’t have to be all that fancy with your training techniques and nutrition. You just have to do the basics, doing the basics properly and consistently.

As you get leaner and stronger, then you will have to become slightly more specific to continue seeing more results.

Have a great week, and I hope you found this useful.

Follow us for more tips on mindset, nutrition and training:

 

As untrained men get older (past 40 usually), many of them notice how significantly weaker they get, and also notice that keeping and building muscle gets increasingly harder.

Many men think this is just part of the ageing process, and decide that it’s just the way that it’s going to have to be from then on. What many men fail to realise is that this doesn’t have to be the case. There are many things that can be done to fight against rapid ageing, excess body fat (especially man boobs and fat around the belly), low muscle mass, and consistently feeling tired and fatigued.

 

What many men fail to understand, that large gains in body fat (usually as a result of neglect with their health and lifestyle over a period of time), will negatively impact their androgenic hormones. Androgens are hormones that stimulate or control the development and maintenance of male characteristics (such as lean muscle mass). Low levels of androgens are closely linked to harmful 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 around the organs and mid-section. 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. It’s the aromatase that converts the testosterone that you do have, into estrogen. High levels of estrogen will promote increased fat storage, especially around the breast and stomach area in men (man boobs or ‘moobs’).

 

So bearing all this in mind, a simple approach to anti-ageing, maintaining lower body fat levels for men and staying strong, would be to try and stop all this from happening. The best way to do this is to support muscle development, minimise muscle tissue breakdown, increase testosterone levels from the food you eat and training correctly along with the foods you eat.

 

How Do You Start Doing This?

 

1. Lifting weights

Lifting weights has been shown to increase testosterone in males. Ensure safe and correct is used to ensure safe and effective progress.

 

2. Consume Lean Sources of Protein in every meal

Men who don’t exercise regularly, eat far too little protein. Adequate protein helps your muscles repair and grow following strength training. Increased muscle tissue is linked to increased testosterone levels. I like to recommend 1.5 grams of protein per kilogram of bodyweight.

 

3. Consume Healthy Fats Within Your Meals

You need to consume some healthy fats such as coconut oil, almonds, olive oil, cashew nuts, grass fed beef, eggs and oily fish. Testosterone is made from cholesterol, and you need to consume essential fats for optimal cholesterol intake.Too much can be harmful so check on what’s right for you.

 

4. Reducing Your Stress Levels

Reducing stress levels have been shown to be reduced over time with the production of stress hormone cortisol. Too much at the wrong times of the day, has been shown to lower testosterone in males. It can also jeopardise your motivation in the gym.

 

5. Minimise Alcohol Consumption

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

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

 

If you would like to know how men of all ages get into shape fill in this form and we’ll help you moving in the right direction.

 

New Years Day Coming Up- the day you’re going to get bombarded with fitness solutions, fixes and fads.
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Maybe you’ve spent a few days consuming our body weight in chocolate, dinners and puddings, feeling slightly tired and hazy,

 

So we decide it’s time to make a change, 2020 will be ‘the year’
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This traditionally is the day a lot of people start looking for where or how to spend their January transforming, detoxing and where most of the big corporate gyms start rubbing their hands in glee as the cash register lights up.

 

HOWEVER – before you purchase anything, from anybody (we included) please, please, please – consider these points:

 

Changes Takes Time

We don’t want to hear it. We want success and we want it now!! Unfortunately, it doesn’t work that way. It doesn’t matter where you spend your money, it is, what it is.

 

All the transformations you see on our pages have taken time.

 

Rome wasn’t built in a day just as it didn’t fall apart in a day. Accept it will be a marathon, not a sprint and don’t waste money on the latest quick fix that won’t work, will leave your tired, or that free workout guide off of Google.

 

Understand Your Goals

We’ve decided we want change and we’re going for it but we don’t really have a clear vision of what that change looks like.

Just ‘lose weight’ is invariably not enough of a goal.

 

Why are you doing it? What’re the specific outcomes? With a clear destination, you can then plot a clear route map and when it gets hard it’s easier to stay true to your roadmap as you understand where it’s taking you.

 

It Will Take Some Effort

Buying personal training, online programming or the latest Celebrity DVD is ultimately a guide and a someone to be accountable to but you must still be prepared to do the work.

 

Paying money doesn’t guarantee success. You need to be ready to put some effort in.

 

I’m not saying to go ‘beast mode bro’, I’m saying some mental and physical commitment will be needed, or it won’t work.

 

Lifestyle Changes May Be Needed

You can chuck out all the chocolates, biscuits and alcohol and vow to not touch it for 2 months but when it returns you’re back in the same spot.

 

You may need to make some long term lifestyle changes or you may need to have a better understanding of how it all works so you can still have those things.

 

Don’t just turn up to a gym or personal trainer for an hour and think that’s the health and fitness box ticked.

 

One hour of exercise is invariably not enough to offset 23 hours of behaviours not aligned with your goals!

 

Find Your Tribe

‘Trouble shared is a trouble halved’ and by finding a community that will inspire and help you through your journey is key. Most of us are social creatures and want to share our journeys with others as many people quit a normal gym as they feel like an outsider, bored, not involved or don’t know anyone.

 

Whether it’s us or another training community, find one that has people that are similar, that encourage you and want to see you succeed, not just belittle the fact you checked yourself into the gym again on Facebook.

 

2020 can very easily become the year you want it, just don’t start it with wasting that Christmas money on a quick fix, not knowing your destination, not being prepared to put in the work or ready to make change.

 

Find a tribe, find your why, do the work, be the best version of you.

 

Make 2020 your year.

 

When it comes to training, you may have been a little confused over the years due to all of the conflicting advice on social media.

Is cardio necessary, are weights going to make you big, should I be training every day? There is so much information out there, and very often people are doing the wrong type of training for their goal.

You’re reading this because you want to change your body shape right? You want to lose body fat, build some muscle, and look in mirror and like what you see?

We have been coaching clients for over 10 years, and we are known for the level of results that we achieve. Not only that, but our clients find the process that we teach them to be sustainable. This is why we see our clients months and years down the line, and they’re still in shape and loving their new body.

 

The answer for anyone trying to change their body shape is muscle building. Now before you run a mile, we didn’t say bodybuilding. Your primary goal when you’re trying to change your body shape, should be adding muscle to your frame. Muscle not only gives you better shape (which can help to improve self-confidence), it will use more energy (which equals fat loss), and it also improves your posture (reduces injuries).

To add muscle to your body, you do need to lift weights. If you are a beginner, this means using mainly machines, which are safe, and they also allow you to learn a lot faster.

 

Would you like to know a technique we use to address our clients’ mindset and ensure they continually progress towards their goals?

 

Click the link to download a free Amazon copy of our 12 Week Lean Body Transformation. Or if you would like to take your results one step further, contact us via our Contact form and we’ll see what we can do to help.

 

When it comes to contentious debates around losing weight, “cheat meals” seem to be a popular subject. Some people who’ve set a goal of losing weight and are staying on track may think integrating a “cheat day” or a “cheat meal” will hinder their hard work and progress. Often based on past experience, they might believe one slip up will cause them to fall back into their old ways and habits.

 

But there are others who see these moments of indulgence as similar to a release valve, taking the pressure off in a way that lets them maintain focus and momentum over a longer period. They don’t see the strategy as stumbling — instead, they find a cheat meal or enjoying a night out keeps them from craving junk-food.

 

In a way, different strategies may work for different people, but everyone who is trying to lose weight knows, mindset is huge. How you approach them (and afterwards) is crucial for whether they’re successful or self-sabotage.

Here are some useful tips for being able to indulge without setting yourself back:

 

1. Don’t set a cheat schedule

Planning ahead can be a fantastic way to meet your nutrition goals – we find this works really well with our clients, especially for those who have a busy schedule ahead. For example, prepping meals in advance or planning what you’re eating per meal times helps people track their calories and macronutrients based towards their weight loss goals.

But if you’re building in a cheat meal or cheat day and have a laser focus on that, you could be setting yourself up for a cycle of deprivation and bingeing. Furthermore, the amount of calories you take in- on that day could over-spill into the entire week of what your weight loss target is.

 

2. Change “cheat” to “treat”

The language you use when talking about your cheat choices makes a big difference because it can affect your mindset around food. Try with using “treat” instead, because it implies a reward, and gives a feeling of indulgent compared to feeling the disappointment of saying to yourself “I’ve been so bad this weekend” when talking about food choices.

This can also lead people to look for something high-calorie, possibly fried or foods high in sugars. It’s a yo-yo way of eating and can have a bad impact on your body and performance.

 

3. Enjoy the indulgence

Another radical shift in mindset may be seeing your treat meal as part of your goals, instead of a break from it.

In a lot of cases, changing up your diet once a week or a few times a month can be immensely beneficial for your body, even if you’re eating ‘junk’ food,” the body likes to be challenged, that’s how we improve and get stronger, so look at indulgences as part of the overall fat loss plan.

 

When you look at food in this way, you’ll discover that all foods have a place. Look at a ‘cheat’ meal as just another meal you enjoyed, not a moral issue or something you’ve done wrong.

 

READ MORE: 5 Top Tips To Help Lose Belly Fat

 

Do you really want to get the body shape of your dreams? To look and feel great? or you want to get the body of your dreams, to look and feel great?

Sound a bit of a no brainer – let’s face it, who wouldn’t jump at the chance to be in the best shape ever?

On the face of it that’s an easy one to answer, here’s one that may be more difficult – do you really know how to get the results you want, to be fitter, leaner, healthier and stronger, and to really stay that way?

Perhaps you think that following a weight loss plan is the way to go. Chances are you’ve spoken to friends, colleagues about them or you’ve tried a few, looking for the ultimate hack to change that body shape. And now you’re probably wondering where you’ve been going wrong, why all that efforts have been for nothing, wasted gym membership, apps, fad diets.. weight goes up and down, are you really where you want to be?

 

So what is healthy body composition and how it differs from weight loss?

To put simply, weight loss is just a reduction of total body mass, while the term of body composition is the percentage of fat, bone muscle in the body.

Following one of the many weight loss programmes out there, eating a low calorie diet or restrictive food plan and spending hours on the cardio machine might help you shed the pounds but body fat isn’t all you’ll be losing. There are lots of ‘skinny fat people’ around who’s diets and exercise routines have robbed their bodies of vital nutrients and lean muscle mass. And their only left dissatisfied with their physiques but lacking in energy, and high levels of stress hormones and a reduction in their metabolic rate. Contrary to perception and what we see on social media, just being small doesn’t mean you’re healthy!

 

How does the Lean Body Training System give that great, healthy body shape?

When you start improving your body composition, not only will you be losing weight, if that’s one of your goals, but more importantly you’ll be losing body fat too, building lean muscle and gain a more mobile stronger body you can be proud of.

Instead of pounding the treadmill every week or following a HIIT blast plan, your tailor-made programme concentrates on delivering metabolic strength training in a highly effective and safe way with our coaches, proven to increase strength, reduce risk of injury, speed up your metabolic rate and increase your V02 max.

What’s more, you can forget about low calorie, restrictive diets too. When you work with a coach at Lean Body, you’ll be eating in a way that is health centred and tailored to fit around your lifestyle.

 

Measuring Progress

When you follow a typical weight loss programme, you’ll typically have just two ways of measuring your progress. The scales will tell you how much weight you’ve lost you may have some information on your BMI too.,

If you’ve stuck with the programme, the results may seem impressive at first glance but they won’t tell the full story – but it’s worth considering as mentioned earlier about raised stress levels, loss of energy, reduced muscle mass and a plan that will be difficult to sustain before you are back at square one.

Our approach to monitoring our clients’ progress is very different. We use tests and measurements for healthy body composition that allow us to set realistic goals and work together with the client to adjust their programme where necessary. And measuring body composition closely means we’re able to make sure you’re losing what you need to lose and hold onto and improve what you need to retain or increase.

We go way beyond the measuring tape, our body fat readers are one of our most valued tools and as the fat literally melts away before your eyes, we’ll be able to monitor your progress to ensure you keep moving forward in the right direction.

 

The End Result

Some of the results you’ll achieve will be obvious, not only to you but to everyone around you.

Start on our Kick Start Programme and in as little as three months you’ll find your shape has changed beyond recognition – not only that but you’ll like the fact it has changed and the way you now feel. Leaner, stronger, increased muscle tissue, decreased stomach fat – what’s not to like about all that?

And we hardly need to remind you how that’s going to improve the feeling and relationship with your body and health. Think – just how much will a better body and improved health impact your self-confidence and the positive impact that it will have to those closest to you?

What you can expect is the way you’ll be eating now is anti-ageing too. You see dramatic improvements in your skin tone and elasticity – Your energy levels will increase, making it easier to concentrate both at work and home – and you’ll be sleeping better along with much less stress.

 

Results Which Speak For Themselves

We know that the results we get with our clients speak for themselves but you don’t take our word for it. Just look at what they have achieved and what they have to say. What our clients are saying