The internet and media nowadays is awash with supplements, diets and training strategies claiming to “convert fat into muscle!” But is this actually possible to do?

 

The answer is an absolute no. Muscle and fat are two entirely different substances and both play separate roles in the body.

 

Body fat is involved in several important physiological processes, including regulating appetite, storing fat-soluble hormones, such as vitamin D, and providing an energy source during periods of caloric restriction and survival. It also plays a vital role in protecting internal organs from damage.

 

Muscle tissue is not just vital for allowing us to move and function physically on a daily basis, it is also a big component of our daily energy needs.

 

Because these are two different substances and provide two vital uses for the body, it is simply impossible to turn one into the other.

 

The reason that people believe “muscle turns into fat” could be because of individuals who undergo a drop in their training. They go from relatively good body composition, in their current training state, to an untrained state. So, what happens is that they lose lean muscle mass while increasing their fat mass.

 

Let’s say you are incredibly active, and therefore have high daily body-fuelling requirements, you may be used to eating a certain amount of food. But, let’s say you break your arm. You can’t maintain the same level of training as before, so you can’t train anymore, or as much.

 

In that case, your daily energy requirements would decrease, but you carry on eating the same amount of food and drink as you were before. Ceasing training may also cause you to lose some muscle tissue.

 

So, it may appear like the muscle has turned to fat, but this is simply a case of your body fat and muscle levels changing due to the above factors.

 

For more food-related tips, read: Balancing Your Social Life With Your Fitness Goals

 

Keeping a social life can be tough when you’re trying to stay on track with your health and fitness targets. There’s tempting beverages, tasty desserts and gatherings which sometimes can make our diets derail and make it harder to stay consistent in the gym. This can be a very conflicting situation to be tied too, we know because we’ve also been there!

So here are some popular tips to effectively balance health, physical and social life:

1. Increase intensity on the weeks that fit with your goals

 There will be some weeks where your schedule and motivation becomes a lot more aligned to where its easier to remain consistent with nutrition and training. It could be where your friends/ colleagues are busy, and work is quiet, therefore distractions are less and exercise can increase. Double down on weeks like this.

Other weeks, it’s your other half’s cousins wedding and your boss has dumped a huge workload on your desk to be completed by the end of the week. Sometimes accepting maintenance levels on a week like this is better than unrealistically trying to achieve what your usually used to doing and failing.

Remember, set yourself up for success and maintenance is not stepping backwards!

2. The right environment always trumps willpower

We have limited spurts of willpower. Some people have more for longer, and others have less.

Regardless, either way, yours will run out, therefore it’s important to position yourself in surroundings that are most conducive to your goals. This way your not always solely relying on willpower.

Don’t be afraid to ask peers and family for support in your dietary choices. The people that surround us have a large (whether conscious or unconscious) impact on our decisions and thoughts, whether we like it or not. If you constantly try to isolate yourself in your journey, its more likely to be short-lived and difficult to sustain long-term.

3. Make your journey flexible

This is an important one to keep in mind when going into any dieting phase.

Most people head into their physical endeavours with a false impression that they constantly need to progress.

The reality is that you don’t really need to put so much pressure on yourself. Have an idea of times when you want to push harder and other times when you’re going to maintain.

It sounds simple but the reality of these small things add up and are the difference between struggle or success for many.

So heading into Autumn ask yourself these things:

  1. What would an ideal week look like to push hard?
  2. Who, or what have a got to support me on my journey?
  3. What times of year might it be better to maintain?

If you feel you need a little bit more guidance to achieve your health and fitness goals, then consider our personal training in Finchley. Click here to find out more.

 

While you go through your 30’s and the years in which you cement your identity, it is also a time where priorities can take a shift. With health dropping down the list behind work, a young family and social commitments. Time can convenience can be a common barriers to eating healthy.

 

If you’re in your 30’s you can probably relate to feeling that there aren’t enough hours in the day to get everything done. Being short on time can often correlate to being short on quality sleep and training as much as you would like.

 

Fortunately, improve health and changing your body shape doesn’t mean you need to follow the regime of a professional athlete. Research suggests that exercising just 3 times per week, walking regularly and eating a healthy balanced diet can keep ageing at bay, improve your sleeping pattern and keep your overall health in check.

 

Health and fitness are long-term investments that bring countless positive returns. Reduced risk of cardiovascular disease, diabetes, high blood pressure, osteoporosis and chronic pain, improved mood, concentration, mental health, the list is endless.

 

Being overweight doesn’t just impact our physical health, individuals who are overweight are more likely to experience mental stress and high blood pressure. In your 30’s you usually have a key timeframe for increased opportunities for career growth, which often comes with increased pressure.

 

So how can you keep one step ahead of life’s obstacles and remain resilient? A consistent exercise routine is a good start.

 

As much as exercise is important for our physical well being, letting off some steam is good for us mentality too. Research has shown that workers who exercise and eat healthier are more productive, feel more productive, more positive and are overall more satisfied with work.

 

Working with a professional has been shown to dramatically improve weight loss compared to go in alone, and with increased age comes increased financial freedom to invest in expert coaching.

 

Training with a personal trainer is far more effective than training without one. Many studies show improvements in results doubling in just 12 weeks working with a professional trainer.

 

Your 30s aren’t just the perfect time to start investing in your career and savings, improving your health will also pay dividends!

Lean Body Training client Filippo made an investment in his health that has transformed his life.

Heading towards his mid 30’s Filippo was edging the scales close to 100kg.

The proved to be a wake-up call he needed. He has been going to the gym for three years but his weight was only going in one direction.

Investing in our Kick Start Programme with a professional trainer helped him lose 9kg and build healthy habits to set him up for life.

Now he is fit and healthy for himself and the role model for his family that he always wanted to be.

 

 

 

 

 

Motivation is a limited resource – this is something we mention to our new clients during the joining process. We believe it’s an important thing to realise as we are constantly exposed to motivational quotes and resources in the world of social media. A lot of those seeking guidance have often failed on their fitness journey due to the pressure they put on themselves to be feeling motivated every day and week upon week.

 

The truth is that no-one is constantly motivated every day, not everyone has an underlying passion for the gym, nor do they have to.

With that being said, if you feel you are struggling to find your long-lasting ‘gym motivation’, here are some tips that will help you shift your mindset and avoid your next decline.

 

1. Think about what is necessary to achieve your own goal only

This will remove the distracting non-important ‘tips n tricks’ from your own programming, whether that be nutrition or training. At no point on your exercise journey do you want to become emotionally attached to one single method of dieting or exercising, as this could take away areas of your life when you don’t necessarily need to and then in turn making the journey unnecessarily tougher.

 

Example of one that is diet-related is being in a calorie deficit to lose weight, so becoming attached to a particular method of dieting such as Paleo diet will serve no additional purpose than to restrict yourself at family and social occasions – making it difficult to stick to the diet.

 

2. Removing the ‘all or nothing’ strategy

Many people who tend to claim an all-or-nothing attitude within their journey are at risk of developing resentment with the whole process itself.

 

Ruthlessly focus on the basics, consistently. This enables our clients to reduce the pressure they put on themselves whilst still gaining brilliant results. If you ever find yourself yo-yo dieting between weight loss and weight gain this is something very important to consider.

 

3. Don’t compare yourself to others

Whist comparing ourselves to others sometimes is something we’re all guilty of. However, if we shift our focus on our own progression and acknowledging our own shifts we’ve made along the way, then we’re on the right track to being internally positive.

 

It’s not about ego-boosting, but instead a word of encouragement that you ARE progressing from where you were, whether that’s simply completing your first week of exercise in the gym, or gaining a personal best on the chest press!

 

4. Invest in a specialist for the goal you’re striving towards

Whilst this sounds obvious, there are some people that are still extremely resistant to the help of others when it comes to achieving and maintaining health and fitness. One of the most common reasons people invest in personal training is for accountability because if you’re struggling for motivation or feel accountable to your training, you’ve now got someone there to give you that missing drive.

 

It’s not always mentioned by those who achieve great, lasting results, but most journeys don’t start always to plan and there can be many obstacles along the way.

 

Remember that once you start staying consistent long enough to see results, things will change. Suddenly the gym won’t seem so intimidating. Skipping fast food becomes easier. Drinking so much alcohol doesn’t seem as appealing anymore.

 

So start by taking that first step, stay consistent and trust the process.

 

Would you like to get in shape with the help from a Lean Body Training personal trainer in Finchley? Get in touch to find out more about our personal training services and book your FREE consultation by clicking HERE.

 

When people are looking for a personal trainer in Finchley, most of the time what they’re looking for is someone to motivate them, someone who can help them workout and push them a bit more. What they don’t think is if the personal trainer has the skill to bring out the best in them and what systems they use to get results.

 

A skill many trainers lose is the ability to bring out the competitiveness in someone. Too many guys cruise through their training, giving it very little effort, but yet still expect results.

 

Our successful clients who have had personal training in Finchley, all have the desire to do better whenever they come into the gym. They’re also disappointed if for any reason they slip back into their old ways. It’s often followed up with the question, what do I need to do to get better.

 

Some people say that they just don’t have it in them to perform, I have to disagree. We’ve all got some degree of competitive edge, no one likes losing at anything. Most people channel their competitive edge towards things that their passionate with, and maybe just challenging yourself in the gym, just isn’t important to you.

 

Download a Free Copy of Our Popular 12 Week Transformation Ebook For Busy Men.

 

We’ve had many clients start personal training in Finchley with us, but with some, we can immediately tell that they’ve never really been competitive in the gym or sporting world. In the business or corporate world maybe, but this goes back to the point about everyone having a competitive edge in them.

 

When people don’t feel they have it, it’s our job to coach the skill. Too many people go into the gym with no clear objective, they turn up just to tick that box that they’ve been!! Our clients who have personal training or semi-private group training with us, turn up knowing what they’re going to do, and what to do to progress from last time. We teach them how to keep things progressing and not give up on the first barriers which prevent them.

 

What could be holding you back from getting results with your trainer, is your inability to bring that competitive angle into your training. Try getting a training partner, somebody who has similar that you have, this alone will make you push harder and stay committed for long enough to start seeing results. Give yourself short term goals, and do everything you can to hit each one of them. If you struggle with this and you really want to learn how to bring that edge to your training hire a personal trainer in Finchley with Lean Body Training

 

At first, these few tips may initially feel like a chore, but it will become ingrained in you as a new habit and won’t leave you.

 

Being this skill aspect into your exercise regime, and take your results to another level.

 

 

What’s there not to love about walking? It has a tone of health benefits, it’s free, it’s easy. But can you lose weight from it?

 

On one hand, walking may help prevent weight gain over time. However, it may be tough to shed weight by walking alone.

 

Without changing eating habits, you [would] need to do a lot of exercises consistently for a number of weeks to see a shift in the scales, but is this sustainable and is it possible?

 

How to lose weight by walking

 

Your best bet for losing fat through walking is in time to focus on increasing the intensity, frequency or duration of your walks.

For example boosting your walking pace (intensity), is a simple way to burn more calories. To put things in numbers: A 155-pound/70-kilogram person who walks for 30 minutes at a pace of 3.5mph/5.6kph burns roughly 149 calories, according to estimates from Harvard Medical School. But, quicken that pace to 4mph/6.4kph and the total increases to 167 calories.

You can also increase the intensity of your walks by tackling hills. Inclines add variety to your walking and raise your heart rate leading to more calorie burn without over-exerting.

 

But, while more intense walking may burn more calories the amount is minimal. The key for fat loss is how much energy you expend with each exercise session, muscle tissue and how many calories you’re consuming via your food intake.

 

Consistency is also important for sustained fat loss, so try to add more walking into your lifestyle, whether planned periods or adding more steps into your day.

If you’re new to walking, start by getting 3 1/2 hours of moderate-intensity cardio (i.e., brisk walking) each week. Gradually increase the intensity, frequency and/ or duration so you keep seeing results.

 

To make walking a regular part of your routine, try to go first thing in the morning before you get busy with anything else. Make things easier by setting your clothes and shoes right next to the door.

 

For the best results, combine your consistent walking routine with a healthy diet.

 

Read more on 4 Ways to Keep on Track With Your Nutrition

 

Additional Benefits

 

A consistent walking routine promotes benefits that go beyond fat loss.

Additionally, research in people with Type 2 diabetes shows increasing physical activity levels improves blood pressure and cholesterol. Even modest increases in physical activity — like walking an extra 1.2 miles, 30 minutes or 2,400 steps a day — may help you achieve these health benefits according to research.

 

For best results, combine your walking routine with a balanced diet, A calorie calculator can help you figure out your daily caloric needs for fat loss.

 

People thrive off structure and routine. When our structure changes, it can take some time to adapt back to the routine which used to work for us. For a lot of people this past year it has been a real struggle due to the curveball life has thrown at us, and whether we realise it or not, our eating habits will be changing along with us.

 

Many factors come into play which influences our decisions around nutrition, from our surrounding environment to our quality of sleep and the daily stresses being placed on us.

Here are some ways that can help you stay on track with your nutrition:

 

Sleep

 Quality sleep patterns should remain constant when possible. If you maintain good quality sleep cycles, your body will have an improved ability to make decisions, controlling of blood sugar levels, food digestion, sustained energy levels and much more. Try having a set sleeping and waking up time, regardless of working from home, weekends, or not working.

 

Number and timing of meals

 This can be valuable when trying include the structure in your days. It doesn’t’ matter how many you decide or what particular times but try to have some ball-park times to aim for as a general guideline to reduce endless grazing throughout the day. Try including 3 meals and 1-2 snacks to start with in- between meal times to start with, and tweak as you go to find what works best with your appetite.

 

Pick Up A Free Copy Of Our Popular 12 Week Transformation Ebook

 

Hydration

 Hydration can be one of the biggest challenges for most individuals when they’re going about their day, habits seem to go out the window once there is a change of circumstances and events in our day. Try to consume an adequate amount of water in the morning, either upon first waking up or after your breakfast so you are not playing catch up for the rest of the day. Have a large bottle with you in sight throughout the day so you are always reminded.

 

Keep busy

Try keeping busy if you are off work. Boredom eating is very common and not a habit you want to develop – there is nothing mindful about eating when there is nothing else to do and can develop an unwanted relationship with food. A great way to avoid this happening is simply to keep busy. Give yourself daily tasks to accomplish, keeping your mind distracted. It’ll be a way of keeping your mind busy and away from the thoughts of what’s in the fridge!

 

When you think of eating “healthy” food to lose weight, what do you think of first?

 

Chicken? Broccoli? Protein Shakes? Avocados? No, I’m not a mind reader, we just encounter many people with a similar view on healthy eating.

 

Granted, there are many foods that CAN provide more physical benefits to us (within context), but the issue remains that having a pre-conception of particular foods that you NEED to consume in order to lose body fat and build lean muscle, can often set you up for failure. Especially if these foods are ones that you’re not used to eating and won’t realistically fit into your lifestyle.

 

Health has many components, and we can actually define it into 3 main categories:

 

  • Physical health
  • Emotional
  • Psychological

 

As you can see, just one specific diet couldn’t possibly fulfil the requirements of each category, for every person and for a sustained period of time. Therefore anytime you attempt to follow a set type of diet plan that hasn’t considered your lifestyle and history, comprises in daily life have to be made which may lead to your dieting attempts being unsuccessful.

 

So let’s look at some of the benefits we see when getting clients to eat foods that specifically work for them and fit around their lifestyle.

 

Digestion

 

Everyone has foods that don’t particularly sit well for them. Regardless of intolerances, even the concern about the food you’re going to eat can be enough for your body to respond poorly. That’s enough of a reason not to want to eat it, regardless of how healthy it may be.

 

Yes of course we may look at replacing it with an alternative so that we don’t’ miss out on the nutritional benefit that certain foods bring. For example, replacing salmon for another lean fillet of fish because you hate the taste of it to compensate for protein intake.

 

Relationship with Food

 

Subconsciously, a lot can impact our relationship with food; from the last diet, you tried, to the remarks you receive from co-workers about your lunch and even your childhood (” no dessert until you finish that plate”!).
Subconsciously, a lot can impact our relationship with food, from the diet you last tried, to the remarks you receive from peers growing up about your lunch and even friends telling you what particular foods you should eat and ones to avoid.

 

By taking some time to increase awareness of behaviours around food, you can start to make better choices around meals as well as respond with positive feelings and thoughts around this. This is one of our favourite ways to increase clients knowing of foods that work well for them – their ability to make choices they’re happy with, rather than be reliant on the coach.

 

Adherence

 

Adherence is undoubtedly the underlying factor in any physical change journey, transformation or otherwise. If there is no adherence, then there are no results from lack of consistency.

 

Adherence doesn’t have to mean that you must have superhuman willpower, instead, the journey should be made easy by creating an environment for success. This may include having foods you enjoy whilst still remaining in a calorie deficit, for example planning your highest calorie meal to be in the evening – when eating with family.

 

If you’ve unsuccessfully dieted before, consider whether you included foods in your days/weeks that worked for you.

 

Would you like to find out what works for you from a training and diet perspective? Get in touch to find out more about our packages for Personal Training today

 

After lockdown with gyms reopening, many are back on track with their health & fitness journey. It can be very tempting to force habits while pushing for rapid progress in order to reach your goal faster. This could be in the form of countless hours of HIIT classes, cardio, removing all enjoyable foods from your diet, or trying to lift more weight than you were before lockdown.

Whilst this isn’t necessarily a bad characteristic, it may leave you at a loose end later on.

 

If you were told to run two hours every day to lose weight, would you?

 

Thinking logically our brain tells us not to do things that could lead to potential harm or danger. Unfortunately, when it comes to training and dieting, a lot of us have tendencies to replace rational thinking with emotional going with an “all or nothing” approach. Think back to the last time you gave up on something – did you actually set yourself up for success in the first place?

 

Here are some reasons why we believe that more isn’t better:

 

1. There are a number of tools we have in the toolbox when we are ready to make a change. However, if you use all of them too early, what do you do when results start to stagnate?

It’s important to be patient through the process, and only make a change when it is necessary to do so. Consider at first applying to minimum affective change for your desired result, as this will give you a starting point and give your body something to think about at first. Then create a small, but very easy amount of momentum to sustain.

 

2. Most individuals are actually limited by their recovery time. When a lack of results is seen, it’s immediately presumed that more exercise or a stricter diet needs to take place, when it could actually be the opposite.

 

As coaches, it is to ensure also what the client needs help with most outside the gym also – how they’re recovering, nutrition tuning with what fits around the client’s current lifestyle and fatigue. Any time these areas are off, recovery won’t be as good and would be detrimental to then introduce more load/volume and food restrictions until they’re addressed.

 

3. If your mobile phone battery represented your daily energy levels, having more screens open would subsequently drain the battery faster and require a more regular recharge. Some daily stressors place greater demand on the body and brain than others but if you let too much accumulate then other functions within the body will be affected such as performance, rest, energy/ fatigue and the immune system.

 

When is it an appropriate time to introduce more?

 What we’re saying here is not to take things easy and not to work hard. There still needs to be an element of working hard for adaptions to occur.

 

So, here are the main factors we insure before introducing more stressors:

  • Little to no muscle soreness and/or fatigue on the day of training.
  • Good sleep quality minimum 7 hours.
  • Progressing performance – increasing strength or stamina.
  • Decent levels of energy.

The next time you’re thinking of increasing volume or adding more to your routine, consider the points above to determine whether its’ the right time to take place.

If you feel you need more structure with your training routine, why not get in touch about our personal training service in Finchley and book a Free Consultation today.

 

This is a common excuse we receive from a lot of guys that start with us.

On the face of it all, “I don’t have time to prepare or cook for like that every day” sounds like a reasonable statement.

However, having a busy life isn’t a reason to not feed your body with good, nutritious foods.

 

If you carve away sometime in preparing food, it’s likely that your progress in dieting will be severely limited. The issue is that in life you will go through phases of having time and not having time, which means you’ll also go through stages of being prepared and unprepared with food.

 

This ends up in yo-yo dieting, but as you can acknowledge from our previous articles, yo-yo diets tend to be the frustration of lasting results and something we strive to advise to keep away from.

There are two solutions we recommend if time and practicality is a limiting factor in preparing nutritious foods.

 

Read More: The key to losing body fat and keeping it off

 

Meal Prep Companies

 One of the benefits a meal prep company can offer is to take away the hassle and time it takes to prepare, cook your own food. We tend to recommend using one of these companies when a clients time isn’t generally flexible or is not practical to prepare or collect food in their day.

 

Some hesitate due to the perceived expense of this service, however, if your time is money, then it can be considered a no-brainer, as well as the fact that it cuts your lost time where you not achieving your goal!

 

 Prioritizing Your Time

 With 168 hours in a week. Even for the busiest individual working 70+ hours per week that still leaves 90+ hours. If you’re sleeping even 8 hours per night, that STILL gives you 42 hours left. But this isn’t about maths, it’s about how you choose to prioritize your time. We all spend our ‘spare time’ on things we value. So you have to ask how much does reaching your goal mean to you?

 

We also tend to waste time nowadays drastically – checking our phone screens, how much time do you find yourself mindlessly scrolling through your apps? And how much value does it add to your life, your health and fitness goals or your professional goals?

 

Even if you’re not the best cook or don’t enjoy cooking, we still encourage cooking what you can. Buying fresh foods do not take long to prepare wherever possible.

So next time you claim to not have time to eat accordingly to your fitness goals, re-read this article.

We say it’s time to take back control of your nutrition.

 

Would you like to find out how we help our clients at Lean Body Training with their nutrition? Download a free copy of the 12 Week Transformation ebook