We receive many messages from people asking for what type of workouts and diet planning our clients follow when we get them in shape. They usually get confused when we say “it really does depend”, or we give them a guideline initially, but nothing too specific.


Many inexperienced personal trainers may simply send out a generic diet plan when asked for advice, but this isn’t necessarily always sustainable or matches the client’s lifestyle.


Remember, for the best results, you must have a nutrition plan that has been designed specifically for you. Fat loss is specific, it’s dependant on many factors for each person.


One thing we coach everyone that we work with is how to listen to their body. Do they feel better on certain foods, what time of the day can they realistically make time for their workouts, how many times can they workout to mention a few.


Personally, I like to balance the client’s fats, protein and carbs within their diet. After watching how my clients respond, I might get them following higher calorie days than others. By manipulating macronutrients, you can also see if your body looks better after carb-based days, or if it looks better when using a day more prominent when consuming more fatty foods.


Normally, I do have a style of nutrition and nutrient timing that I know works pretty well for optimising most peoples body composition progress, but I’m also very happy to switch it around if my clients are struggling to follow it or responding. By responding, I mean if I don’t see the changes that I’m expecting to see, either on the scales, or how they’re telling me how their clothes are fitting.


As I’m writing articles on the website to a mixture of inexperienced and more experienced people, please acknowledge which bracket you fall into. For the purpose of this blog, I’m referring to more advanced fat loss strategies.


Many of you reading this could simply start getting into shape, by tidying up your diet and by moving a bit more alone, it’s pretty simple, and so many of you over complicate things right at the beginning.


So when it comes to more advanced fat loss methods, it really isn’t as simple as sending someone a diet, or a nutrition plan that we’ve created for other successful clients, we’ve in many cases tweaked their diet overtime to insure further progress and ended up with a formula that works for them.


Pay attention to how your body responds to certain foods and eating patterns, start off with a set of guidelines, and don’t be afraid to mix things up as you begin to see your body responding negatively or positively.

Would you like to know how we help our clients with their diet? Book a FREE CONSULTATION at Lean Body Training today to discuss how we can help you with your diet and fitness goals.


Summer is around the corner and everyone wants that chiselled torso when they take their top off, which of course includes a flat stomach and toned abs. A lot of guys (wrongly) assume that to achieve a great stomach they have to do hundreds of situps. The truth contrary to what we see in the magazines, its only part of the equation. Having a lean stomach or great looking-abs takes time, a consistent training plan, individualised calorie control (I don’t mean crash diets) and plenty of water.


A great set of abs begin first and foremost in the kitchen. It’s helpful to reduce fried foods, sugars, refined and processed foods that are not so nutritious and carry a high calorie content. That means filling your plate with lean proteins, vegetables, fruits, wholegrain rice, sweet potato and drinking lots of water.


Another key to having a lean physique and showing stomach muscles is expending more calories. A good way to do this without comprising your nutrition and health is to supplement your training routine with light to medium cardio. This way your body is burning more calories, so you can achieve more results in a shorter period of time. For example, types of cardio that won’t lead you to over-train are cycling, walking, intervals and swimming.


For beach ready abs I recommend full-body-workouts, we include full-body-workouts on our small group training programmes and is shown to be one of our most popular. They’re static and perfect for beginners – they’ll build up strength in your core before moving on to more advanced exercise.


1. Static Abdominal Crunch

Opposite arm to opposite leg whilst the standing leg is bent

Try holding for a split second and slowly back for each rep. Start with eight each leg and build on it


2. Static Plank

  • Keep belly button pulled toward spine the entire time
  • Try holding for 30 seconds and slowly increase time for each side


3. Static Isolated Crunches

  • This exercise is to be done in 2 segments. Keep belly button pulled toward spine the entire time.
  • Crunch and squeeze and start with three-sets of ten
  • After the 20 seconds, go slightly higher and go for it again


4. Static V-Sit

  • Keep belly button pulled toward spine the entire time
  • Create a V with your body using your arms and legs
  • Push towards your toes for 12 reps without swinging from your back


More tips for carving a beach-ready six-pack

1. Perform cardio as often as you can, ideally 3-4 days per week

2. Drink lots of water

3. If you eating fried foods opt for a light drizzle or spray

4. Reduce intake

5. Eat lots of veggies

6. Eat lots of lean protein

7. Full-body workouts (this includes abdominal exercises)

8. Keep a good posture


Have a great week,

Coach Paul, Lean Body Training


All of us know that its easy to pursue something when it’s our passion. We also understand that you can stick to something if you really, really want to achieve it (and you’re clear that it is something you really want).


In many cases, getting to a lean body shape isn’t actually someone’s passion, it’s a short term target, and often it’s not something people give a lot of thought to.


You may think that you have to plan far into the future or make huge lifestyle changes before starting on your weight loss plan. However, this is not necessarily the case.


Those who get to a healthy shape that they’re happy with (and find it easier to stay in shape), at some point whether conscious or unconscious, made small positive changes like deciding to start eating a little healthier or simply start walking more before it escalated into something that became a part of their life.


Many people dip in and out of losing weight, for months, if not years, before it finally becomes something that’s easy to manage.


Many people overlook to fact that getting to the shape they want is all about making change, it’s all about adapting some of your lifestyle habits and in some cases your social surroundings.


We spend so much of our time, helping busy individuals when they dip back into their old habits. It’s inevitable when you work with people who are trying to make changes.


The point of this short blog article is not to focus too far ahead right at the beginning. Just get started, surround yourself with people or support groups who have been through or who are wanting to go through what you want to become.


Learn bit by bit, don’t get frustrated when you slip up for a couple of days, enjoy the process and learn as you go along and we can assure you it’ll all become a big part of your life before very long at all.


If you focus too much on the future initially, it all becomes way too daunting in one go, and often pull out of the fear and overwhelm of the change you can see ahead.


Enjoy the journey, it really is life-changing.


If you’d like more guidance on your fat loss journey, apply now for our personal or group coaching services by booking your free consultation with one of the Lean Body team.


After all, guys can workout twice a day, train for years, build an awesome set of muscles, and still not see their abs coming through. That’s because when it comes to building a strong, polished set of abs, the amount of time you spend in the gym and all the crunches in the world is not the determining factor – following the right strategies outside the gym is.


So whether you’re a gym newbie, or just never had any real success in having the type of six-pack which ‘turn heads’, here’s everything you need to know to get the abs every guy wants.


1. Work your Rectus Abdominis

When guys mention six-pack’s, they are really talking about one muscle, called the Rectus Abdominis. “The rectus abdominis runs from our lower ribs down to the top of our pubic bone, and fibrous bands of tissue break up the muscle along the way to give us the six-pack look we all desire,” explains kinesiologist David Cary, C.P.T. If you want a sprout six-pack, this is the muscle you need to train.

Since the muscle is designed to bring your lower ribs and pelvis closer together or farther apart, you need to work them that way— with focused crunches.


But instead of trying to go for volume on reps, slow down the tempo and really focus on the movement and contraction of the intended muscle. Focusing on quality over quantity will also help protect your back. Performing crunches poorly can be potentially troublesome for the lower back.


2. Don’t forget your deep core muscles

Even though a flat, strong stomach is what you want to see in the mirror, the inner core muscles, obliques and transverse abdominis, are the foundation of your six-pack. Try adding some creative core exercises to your workouts such as planks, dead bugs or core rotations. All these tap your core’s ability to stabilize it, rather than crunch your core.


3. Get to know your body fat percentage

No matter how strong your core gets, you aren’t going to see a six-pack if your muscles are hiding behind layers of fat. Each person is going to be slightly different, but the ideal range of body fat in men is ten to 18 percent. Get below 8 percent and you could be compromising your health.


4. Cleaning up your diet

Apart from helping your body-fat percentage levels where it needs to be, eating the right foods (and avoiding too much of the wrong ones) will help chisel away any unwanted belly fat. Eating wholesome carbs like brown rice, quinoa, sweet potatoes and fruit will help give you fuel so that you can burn more calories in your workouts, protein-rich foods like lean meats, fish and eggs will help your muscles recover so they can get stronger and build. Unsaturated fats from almond butter, olive oil and avocado, will help your metabolism and hormone levels function at its best and will absorb all of the nutrients it needs.


Read More: Why Consuming Protein Helps You Lose Fat


As a general rule, opt for whole foods which contain lean protein, fibre, healthy fats and whole carbohydrates. Avoid processed ones that contain added sugars, refined carbohydrates and tons of salt. Remember, you can’t out-train a bad diet.


5. Work your legs

When it comes to chiselling a six-pack, many men don’t think to work on the muscles outside their core. But to uncover your abs, you need to train your entire body, especially your leg muscles. Some of the largest and metabolically consuming muscles in our body are in our lower-half. Coach Paul says: “Work your lower body by doing compound exercises such as squats, lunges and deadlifts.” If you can engage your core whilst performing these exercises, even better.


6. Drink more water

Whilst staying hydrated is important no matter your health and fitness goals, you absolutely need to drink up if your working so hard for your abs to sculpt. Our bodies consist of two-thirds of water, and you want to make sure it stays that way. If you’re dehydrated and puffy, your abs are not going to look and sharp as they could.


At Lean Body Training, we have a reputation locally for helping our clients achieve body transformations they never thought were possible. This isn’t simply a case of going on a very low-calorie diet and training every day to bring their body fat to low levels, but it’s about creating an environment, both internally and externally, that allows their physical progress to excel.

With this, all in mind, is it possible to still create the same conditions in our current climate with our current restrictions in place?


It’s important first of all to establish what a transformation really is:


Most people will see a body transformation to be a muscular, six-packed figure, reflective of somebody in a photoshoot. We like to think that everyone has a potential for a transformation, whether it be to lose 5kg and gain a flatter stomach, goals may differ from person-to-person, all will see remarkable improvements in their physical shape and mental health.


1. Progressive and Structured Training Plan

Whether you’re at home, a commercial gym facility, a training programme should have elements of progression that help you build or retain muscle. The key to revealing a great body shape at the end of a transformation period is, still train as if you are building muscle tissue, even while you’re dieting. This includes progressive and correct strength training and prioritising recovery from sessions.

Regardless of whether it’s with resistance bands, dumbbells or just bodyweight, training at home can still provide effective workouts which are goal-driven.

Read More: 4 Ways to Increase Muscle Tissue

2. Structured and Tracking Nutrition

Eating within a small daily calorie drop – is the universal principle that leads to all transformations, as it’s the underlying factor to losing weight.


As simple as this sounds, however, it can be surprisingly challenging to remain in a calorie deficit unless you choose an appropriate method that you can sustain for a long period of time ie. Months on months. It’s important then to have a good setpoint with calories, food behaviours and habits with where you want your nutrition to move to.


Food behaviours can change based on change on environment or circumstances we find ourselves in, therefore it’s important to take on-board that the lockdown situation will be an easier environment for some to diet, and harder for others. It’s certainly a position where many can take control of their eating habits and capitalise on the free time that’s become available.


3. Consistent Positive Habits

Without adherence, even the best plan in the world won’t amount to anything. Not just workouts and nutrition, but all the positive daily habits need to be upheld for a period of time to reach a body shape that once seemed impossible.


One of the most challenging aspects of transforming your body shape in lockdown will come from resistance to positive habits, from struggling to find a good sleep pattern, to having a poor work-life balance.


Thankfully. Lockdown provides an opportunity to address these areas of habit, and find some consistency in them due to the time we currently face – groundhog days will give you the chance to adapt your routine.


If you change your perception of a lockdown, and what it provides, it quickly becomes apparent that it might actually be the ideal time to address health and work towards a transformation.


There are many guys who message or speak to us on a daily basis about having issues with gaining and maintaining muscle tissue. No matter how much they’ve trained, they don’t seem to be seeing the growth that they are wanting.

Does this sound like you? And have you questioned why?

Here are some things for you to think about:

1. Training Frequency

So many people limit training certain muscle groups to once a week. What happens when you limit to load placed on a certain muscle is that you don’t give enough stimulus to the muscle over time to progress. For example, you don’t have to train legs three times per week, you could maybe look at two. What you will have to do, is lower your volume on certain other muscle groups, to allow for the extra volume.


2. Eating enough to Stimulate Repair and Growth

Many people eat way too little to even support muscle development. Its easy to tell when someone doesn’t eat much, as they gulp when their given a new meal plan.


At the first instance try increasing your protein intake to 1.5 grams per kilogram of body weight, and you’ll have a nice ball park figure for muscle development. So, somebody weighing 70kg then they should aim for at least 105 grams of protein spread throughout each day.


Read More: Which Are The Best Exercises To Lose Body Fat


3. Exercise Variation

Many guys stick to the same exercise, year in, year out. They don’t change angles, overload their weaker points, and as a result their muscles get used to the movements and are slow to respond. Vary your exercises regularly, and hit your muscles from as many angles as possible.


4. Isolated Training

A lot of people stick to the big compound lifts (bench press, squats, rows, deadlifts), in the hope that their muscles will develop will keep developing. Unfortunately overdeveloped or over-dominant muscles often take over the exercise, and smaller, lagging muscles receive less stimulation. To really develop and grow a lagging muscle you have to place specific focus and attention to it. So if you want your shoulders to grow, train them in isolation. Many people will not see shoulder development from doing bench press and overhead press alone.


 Written by: Paul Karoullas


Usually, as unaware men age (usually past 40), many of them notice the more lethargic and weaker they get, and they also notice some loss of muscle.

Many think that this is just all part of the ageing process, and decide that this is the way it just has to be and accept. What many men fail to realise is that this doesn’t have to be the way at all. There are many things that can be done to fight against a rapid ageing process, excess body fat levels (especially man boobs and stomach fat), reduction in muscle mass, and feeling fatigued during the day.


Many fail to understand, that increased body fat (usually as a result of poor lifestyle and diet over time), will negatively impact their androgenic hormones. Androgens are hormones that stimulate or control the development and maintenance of male characteristics (such as muscle mass). Low levels of androgens are closely linked to high body fat levels and chronic stress.


Many men who are overweight also have high levels of the hormone estrogen, this is very often because of high levels of body fat. One of the main reasons overweight men have high levels of estrogen is due to an enzyme called aromatase.


The higher level of excess 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 area in men (man boobs).


So bearing this all in mind, a simple approach to anti-ageing and maintaining lean, lower body fat levels for men, would be to do as much as you can to stop this all happening. The best way to do this is to support the development of lean muscle, minimise breakdown of muscle tissue, increase testosterone levels from the foods you eat and minimise stress.


How do you go about this?


1. Lift weights

Lifting weights have been shown to increase testosterone levels in males. Be sure to review your programme on 4-8 week cycles. A simple step could be to move from a programme your higher rep ranges of 12-15, down to a lower end muscle gain range of 8-12 reps. It’s a simple change but enough to provide a response.

Read More: 7 Tips To Help You Build Lean Muscle

2. Consume protein with each meal

Men who don’t exercise, eat far too less protein. Adequate protein helps your muscles repair and become stronger following effective strength training. Increased muscle tissue is linked to increased testosterone levels. It’s no surprise that vegetarians have been shown to have lower levels of testosterone than males who eat meat and fish. I like to use and we advise our clients to use around 1.5 grams per kilogram of body weight.


3. Include healthy fats with your meals

You need to consume healthy fats such as almonds, cashew nuts, olive oil, coconut oil, grass fed beef, eggs and oily fish. Testosterone is made from cholesterol, and you need to consume essential fats for optimal cholesterol intake.


4. Reduction of stress

The reduction of stress levels has been shown to minimise overproduction of the stress hormone cortisol. Too much at the wrong times of day, has been shown to lower testosterone levels in males. Paying more attention to quality sleep and exercise plays a big part in combating stress.


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, can impact your life in such a positive way. Try starting with some of these tips and see how good you feel.


12 Week Transformation For Busy Men: Click to pick up your free copy


Want to know the truth about “stubborn belly fat” and how you can get rid of it?


It’s not really stubborn fat at all,  you just haven’t committed to the right approach for long enough to get rid of it.


I have heard many clients talk about it over the years, and the conversation often continues like this…

Client: “I just want to get rid of this fat around here (points around his belly and mid section). It doesn’t matter what I try; it just won’t go down enough. Maybe it’s my metabolism or I eat too late?”

Me: “What exactly have you tried and for how long?”

Client: “Well, I’ve done Slimming World, Weight Watchers, Herbalife, Atkins, keto, intermittent fasting, juice cleanses – it worked and then I put the weight back on”.

Me: “Have you tried getting into a consistent small calorie deficit, eating good food and staying with that long term”?

Client: “Well, I don’t know, I guess so?”


The sad truth is that the client has likely done all the wrong things. Or even if they have been doing the right things, I can say with 100% certainty that they haven’t been doing those things consistently for long enough for them to work.


If you are reading this nodding your head a little and grabbing that little “stubborn” pouch of fat on your belly, then you’ve probably fallen into the same trap as everyone else. It is easily done – celebrity-endorsed diets and workout plans, the latest fad or miracle plan or another special workout.


Eventually, after trying a few things and after some temporary success you come to a trainer only to have them tell you what you already know deep down, but you didn’t really want to do because it takes time, effort and consistency.

Eat a calorie-controlled diet, comprising nutrient-rich real foods, and exercise regularly.


Unsurprisingly, it’s the thing you knew you should do (but chose not to really put enough effort and time in) that is most likely to be the solution you need.


So, how can you put that into action after reading this long enough so you can see lasting results?

Well here’s a good place to start…



1. Eat 3-5 meals/ snacks per day depending on appetite

2. Eat a handful of lean protein from varied sources at each meal

3. Add half a plate of green veg, splashed with some colour

4. Add a handful of carbs after training (rice, potato, couscous)

5. Add a little fat especially if your energy is dropping (nuts, oils, avocados)



Whenever you like and fits with your schedule, try not to overeat in single sittings and do your best to spread the meals out. This and a training structure is what we help our clients with a Lean Body Training.



The problem with everything many tried before is that they have tried to take “the easy way out”. But, unfortunately, there are no easy routes through this.


Quite often this route promises some form of lightning-fast result and to do that it’s usually a case of malnourishment and bringing calories down so low that both body fat and muscle are lost to give the illusion of progress.


But this is likely to affect you physically, mentally and emotionally, and eventually, you will crash and burn and just relapse back to your old habits again.


When you pile up a plate full of nutrients, your body will feel safe and healthy, your muscles will be fueled, your systems will be optimised and your metabolism will fire up.


Once this happens, you will begin to lose fast quickly, perform brilliantly and feel great while doing it.


This brings me to my last point; you must do something for long enough to allow it to work. This means consistently doing the right thing even if you think it’s not working to begin with.


The body needs to reach a point of relative health and stability before it loses fat, and that takes time.

If you jump from diet to diet, never really laying a consistent baseline, you will always fail.

Get things organised, create a routine, build new habits and your body will thank you for it.

This is what our 28 Day Kick Start Programme is about, and why it is so effective is in its simplicity.

We create good habits, consistency and optimal health – the rest falls into place in time.


When some of our clients begin to work with us, it quickly becomes apparent that their age is one of their limiting beliefs.

They think that once they reach past a certain age, everything becomes a lot harder. “Just wait till you get to my age” many say.


We like to prove that wrong. At Lean Body Training Finchley, we strive to show what is possible, not just getting our clients into the shape of their lives, but making them feel like they did in their 20’s and 30’s.


The nutritional planning we help them with are surprisingly simple to follow and very effective. But first, why is ageing healthy something many of us even need to be considering?


What if we told you that you can influence all the factors that play a quality role in your life, from reducing the risk of future injuries and improving your day-to-day energy levels?

Here are just some strategies we use to help our clients feel younger and stronger than ever:


1. Resistance Training

Gaining more popularity, but still under appreciated for its role and benefits as you age and improvements in your daily quality of life.

When resistance is applied appropriately, there are various advantages to both physical and psychological health including a stronger immune system, osteoporosis and other chronic diseases, as well as supporting healthy muscle tissue and strength.


2. Protein Consumption

With a recovery in mind, protein consumption is vital. This is just not over the course of your training days, but also protein serving per meal. Protein consumption helps stimulate a process called muscle protein synthesis which is important in preventing the breakdown of lean muscle tissue, as well as the new forming of tissue.


Read More: Why Consuming Protein Helps You Lose Fat


Current research shows that 0.4-0.6g per kilogram/bodyweight may be an ideal range to follow and aim for within each meal. For a 70kg individual, this would be around 28-40g of protein within a meal, which should be able to follow for most, this can equate to a large one-sided chicken breast or a good-sized serving of fish.

So, per day we would then need to be hitting around 1.4-1.8kg per kilogram/bodyweight. Again, for a 70kg person, this would work out to 100-140g protein.


3. Keeping Hydrated

Although most people are aware of how important it is to drink adequate amounts of water, it still difficult to keep up for a lot of individuals. Water is a vital component in so many of our internal processes; from the immune system to water retention, to daily performance. Given that the human’s body equates to 50-70% water it’s understandable why keeping hydrated can make such a positive impact on the way we look and feel, especially as we age.


Try these methods if you find yourself struggling to improve your water intake:

1. Create a link with another habit help remembering. For example, eating is a typical habit, breakfast, lunch and dinner. If you have a glass of water before of with every meal, then you’re well on your way to getting your daily requirements.


2. Out of sight, out of mind. If you have constant access to a water bottle around you, then you’re far more likely to maintain an awareness of your fluid intake.


3. Stay ahead of dehydration – feeling thirsty, dry mouth, feeling fatigued and headaches. If you feel these symptoms, you’re potentially already dehydrated!


Don’t choose to accept a lower quality of life as you age, you have the opportunity to reverse long term habits. All you need to do is make a decision to start today.

Are you over 50 years of age and would like to feel fitter, stronger and be healthier? Get in touch for a free personal training consultation today


‘Calorie deficit’ is a term thrown around a lot, especially on social media, to express how un-complicated losing weight can be. Moving more and eating less is the principle said to guarantee results.

But how far does this concept take, and to what extent to keep eating less and less appropriate?

Very low calorie dieting has become a popular method to lose weight over the years, with few lasting success stories and fewer long-lasting results. We often have people getting in touch with us asking for our help and support when it comes to nutrition.

Evidence and experience show that very low calorie diets CAN work in certain circumstances with specific people – seen more often in special medical cases.

However, you’ll rarely find me or our coaches prescribe this extreme method of dieting to our clients at Lean Body Training, as it’s uncommon for us to encounter anyone that actually requires it.

The reasons why we don’t recommend these diets will now be explained.


Very low calorie diets can have negative physical, mental and emotional impacts whether weight loss is achieved or not. We come across many people who have already have a poor attitude towards food due to societal norms, the influence of social media and promotion from companies who sell diet-related products.


At Lean Body Training, we believe it is important to cultivate a positive relationship with eating and not negative ones. Therefore, our aim is always to steer our clients away from extreme diets, restrictions and weight loss potions. While we work with our clients, we educate them to make positive, health focused decisions when it comes to food, and providing self-sufficiency in the long term.


Low thermogenesis is the process of our body slowing down (especially subconsciously), where even the smallest of practical tasks seems like an effort. What happens when you undertake an extreme diet for a sustained period of time, is you will rest more than usual and move lazily to accommodate the lack of energy you’re consuming.

Suddenly your extreme calorie deficit has become much smaller if not non-existent! This is otherwise looked at – and mistaken for “slowing down of the metabolism”, when really its just the slowing down of you. Try eating enough to feel energetic and nourished – enough to keep a healthy relationship with food and better at controlling cravings. And more importantly, enough to fuel whatever activity you are required to do. This will also free-up energy to tackle that next work out!

What we recommend

Behaviour change is the one variable that has proven to sustain weight loss over a longer period of time.

Therefore, especially at the beginning – aim to make small positive changes on a daily basis, instead of drastically and suddenly driving calories down to an unsustainable level. Begin implementing simple habits such as:

  1. Drinking more water
  2. Eat more fruit and veg
  3. Manage your portion sizes
  4. Don’t solely focus on removing foods from your diet but make better and more sustainable choices that work towards your longer term goals.

Choose to sustainably look after your body rather than punish it.

Would you like to change your body shape and take your results to the next level? Get in touch about our online training services and work with one of our expert coaches today.