High Body Fat Levels And Low Testosterone In Men

As unaware men get older (usually past 40), many of them notice how significantly weaker and more luthargic they get, and they also notice that they’re losing muscle.

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 and accept. What many men fail to realise is that this doesn’t have to be the case at all. There are many things that can be done to fight against rapid ageing, excess body fat (especially man boobs and stomach fat), low muscle mass, and feeling fatigued on a regular basis.

Many men fail to understand, that large gains in body fat (usually as a result of a poor lifestyle and diet building 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 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. 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).

12 Week Transformation for busy men: Click to pick up your copy

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

2. Consume protein with each meal

Men who don’t train, 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. It’s no surprise that vegetarians have been shown to have lower levels of testosterone than males who eat meat. I like to use around 1.5 grams per kilogram of body weight.

3. Consume healthy fats with your meals.

You need to consume 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.

4. Reducing stress levels

Reducing stress levels have been shown to minimise overproduction of the stress hormone cortisol. Too much at the wrong times of the day, has been shown to lower testosterone in males. Pay more attention to quality sleep and exercise.

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. Try starting with some of these tips and see how good you feel.


5 Ways To Optimize Your Workouts

Nothing beats the feeling of finishing a tough workout. But, especially when starting out the muscle aches a mild inflammation that follows an intense strength-training session or a sports match can be, well, a pain.

While recovery is a popular subject these days, it’s more holistic than it sounds. It’s not just what you eat after you workout or just a quick stretch after your workout. Recovery happens between your sessions and within your lifestyle as a whole. What you do before, after and even during your workout matters

Olivier Dupuy, PhD, associate professor of exercise physiology at The University of Poitiers in France believes recovery is as important to a training regimen as the workout itself, explaining, “It’s a period when your body adapts to training sessions; insufficient recovery may lead to overtraining … good recovery is a key area to success.”

Recovery is an active process and these five strategies ensure you’re making the most of every workout and optimize your fitness goals:

1. Keep moving

Yoga, stretching and walking are all forms of active recovery. Integrating low-intensity exercises can help expedite recovery and reduce muscle fatigue and post-workout soreness. A 2018 study published in the Journal of Strength and Conditioning Research found that engaging in 6–10 minutes of active recovery was linked with improved athletic performance.

2. Get sleep

You already know the amount of time you spend sleeping has an impact on your performance levels. Sleep is also essential for recovery.

Your body secretes hormones during sleep that help your muscles repair, build bone, help lower cortisol levels and reduce inflammation. According to researchers at the London Sports Institute. One study found that lack of sleep made it harder to repair damaged muscle and replenish glycogen, the fuel in your muscles. The general recommendation for sleep for adults is 7-8 hours. Athletes need additional sleep for recovery, as much as 10 hours per night.

3. Take a cold bath

Sinking into a bathtub filled with cold water might make you clench every muscle in your body but it can also help reduce inflammation, feelings of fatigue and muscle aches.

“[Cold water immersion] reduces the overall time needed for recovery,” explains Lance Dalleck, PhD, associate professor of exercise and sport science at Western Colorado University. “Cold water helps decrease core and skin temperature, which … may aid in mitigating the inflammatory response in the tissue affected during training.”

4. Get a massage

One of the most effective recovery strategies is also one of the most relaxing. Getting a massage helps reduce tension in the fascia, bands of connective tissue and muscle fibers themselves, helping ease aches and pains.

One study showed a 20–30-minute massage increased blood flow to the muscles, reducing muscle soreness for up to 96 hours after exercise; massage also decreased perceived fatigue among elite athletes.

5. Get serious about post workout nutrition

By now, most people understand that the foods they eat after their workout and throughout the day factor into the quality of their recovery. The foods you eat before a workout can also play an important role in pre-empting the tissue-rebuilding process once the workout is over.

Digestion is a lengthy process; proteins and carbs that you ingest prior to the workout will still be circulating in the body afterward. For this reason, choose your foods wisely. Make sure you get high-quality, lean protein along with some complex carbohydrates, especially if you plan on an intense workout. I recommend consuming your meals roughly two hours prior to your workout to avoid digestive issues or cramps


Can You Really Transform Your Body?

There’s not a day that goes by, where we don’t get the chance to speak to someone who’s working through their own health and fitness journey. It’s a privilege to listen to each person’s story and find out what or who inspired them to get started.

Every client we work with teaches us a little bit more about how people operate both physically and mentally.

A transformation journey isn’t for everyone, my team and I are always realistic when we talk about potential time frames. Having worked in the field of physique development with many clients and myself for almost 10 years now, we can tell very quickly if someone will do very well, or if they’re, in fact, not ready for what lies ahead. With the Internet littered full of claims and results daily, it’s very easy to convince yourself that you’re ready.

Liking the pictures, and then appreciating and understanding the hard work, are two completely different things.

We run a business that relies on achieving results and extremely good ones at that. So when someone says they’d be glad to be a transformation on our website, we want to make sure they’re going to see it right through to the end, and understand how long this can take. There is a huge amount of work put into helping someone completely transform his or her body.

It’s not just programme writing and going on a diet, we very often work with our clients at a psychological level. You can’t expect to go from a completely out of shape party person, to a lean mean fighting machine and stay exactly the same. There’s going to be lifestyle and psychological factors to face up to, and these can take some time and lifestyle changes to adapt to.

“To change one big thing, you have to change many smaller things”

See some of our transformations here

You won’t find many more honest coaches than me when it comes to consultation. I tell our clients how it is from day one, and I tell them what to expect along the way. I do this to watch for the reaction, does it scare them or does it make them sit up with excitement? You can be excited but nervous, that’s completely fine. But nervous, scared and doubting yourself from day one, isn’t a great combination to be starting with. I don’t expect our clients to be able to picture the final result, that’s our job. So as long as we have their full trust, they know they’re going to look and feel way better than what they ever imagined.

I run a business based on results, and that’s it. When someone asks me if results are really possible, I just reply with “that’s completely up to you”. It’s never us that’s going to fail you, it’s only going to be down to you. So if you’re considering your very own transformation and lifestyle change, take yourself through the list below and see if you’re really ready.


I see mindset as the most important factor behind a successful fitness journey. Some transformations can take as little as 12 weeks, others can take anywhere from 6 months to 2 years.  You need to be prepared and strong enough to deal with the psychological issues that will face you along the way. Having taken many people through this journey, I always know who will do well. It takes someone who backs themselves and someone who wants to achieve more than anything else. It takes the type of person who is excited by challenges, accepts that there will be some bad days and won’t quit. It takes the type of person who isn’t scared to look deep inside. Someone who isn’t frightened to acknowledge areas that need to change and seek professional help.

Why don’t you pick up a copy of our very popular 12 week transformation ebook for busy men

Who are you doing it for? 

If I had a pound for the amount of people who have admitted to me, that they’re starting at the gym for someone else. You won’t ever succeed if you’re getting in shape to make someone else happy!

This journey needs to be yours and no one else’s. Each time you see your results, you want to be able to look at yourself in the mirror and acknowledge your success. People who train to make others happy often resent their results and are usually the ones who cheat on a regular basis. After all, why would you diet, train hard, and bust your ass in the gym if the results are all for someone else.

Knowing the right way to train?

There is the way you might want to train, and then there is the way that you need to train. When you talk to me about getting leaner, you’ll hear me talk about the word physique. I have complete respect for large people who have committed themselves to a huge amount of weight loss, but a true transformation in my eyes is when there is a lean, strong physique at the end of it. I don’t necessarily mean six pack abs, but I like to see that thought has gone into the persons programming. Have they actually gained lean muscle tissue throughout the whole process?

We often get enquiries from people asking if we can write them a diet plan and they’ll do all their own training and supplementation. Transformations don’t work this way!! The whole journey is designed, thought out and delivered regularly. Asking a coach to do this is like asking for the recipe of a cake, and then using only half of the ingredients on the list!

Be prepared to go outside of your comfort zone

I’m never one to hold back when it comes to the training part of a transformation. I train regularly, my team train hard, and we expect our clients to be pushed outside their comfort zones. Now there is professionally coaching someone hard, and then there is training someone like an idiot. Training a complete beginner to failure and adding in a triple drop set on the leg press is not clever.

Teaching someone how to push that little bit harder each and every week is professional coaching. Teaching someone how to connect with certain muscles particularly so they get the most out of every session is smart, allowing them to just rep out without any coaching is just stupid. Most people will always train inside their comfort zone, it’s where they’re used to being and that’s where they’ll try and stay. You have to be prepared to turn up to a training session and dig deep inside, you have to learn to train a bit harder than you’ve done before.

As a coach, I see it as a huge privilege to be able to help someone through their fat loss journey. We take huge pride in our work and the amount of detail that goes into each and every project. Therefore it’s very important that each and every client is ready for what lays ahead of them.

If you’re not able to experience our in house coaching sessions at Lean Body Training Finchley, why don’t you pick up a free copy of our very popular 12 Week Transformation Ebook?


Why Losing Belly Fat Should Be a Priority

Most of us have, at some point in our lives have wondered ‘what’s a healthy weight?’

Usually, calculating your BMI (body mass index) can give a good indication of whether or not you’re in a healthy weight range according to your height, weight and age – but BMI calculations on their own can have its failings. It can’t, for instance, detect muscle (which is heavier than fat) meaning your average professional rugby player would likely walk away with a BMI reading placing them in the obese range. Even though they’ll likely be carrying a lot of muscle tissue, likely they’ll be carrying some fat too.

The good news is, there’s one thing that the medical community can agree on when it comes to health and weight: the dangers of belly fat. If you’re looking to lose weight and get that stomach reduced then, read on.

What really is belly fat?

Belly fat is the fat that sits around your abdomen. It’s also known as visceral fat because it surrounds your viscera, the internal organs around your stomach.

Visceral fat can have an active, negative effect upon the normal functions of your body. This is because it produces toxic chemicals called cytokines that are thought to increase your chance of heart disease, reduce sensitivity to insulin (increasing your risk of diabetes), and cause inflammation – a leading cause of certain cancers. Another serious condition associated with belly fat is high blood pressure.

Why belly fat can be such a problem

Belly fat is problematic because it can be prevalent in both men and women who are otherwise slim and healthy. In fact, it’s possible to have a healthy BMI whilst bearing fat around your middle.

Another aspect of the problem is that, while many people make an opinion based on a set of scales, they won’t be in the habit of measuring their waist and body fat percentage – so they may not be aware that they even have a problem.

According to the NHS, regardless of your BMI, men should address losing weight if their waist is 94cm (36in) or more. If you are a woman then you should try and lose weight if your waist measures 80cm (31.5in). You are at a much higher risk and should speak to a professional if your waist is 102cm (40in) or more for men, or 88cm (34in) or more for women.

What causes belly fat?

Put simply, belly fat is associated with how many calories you consume and how much energy you burn. If you eat too many calories and use too little, you’re likely to put on excess weight – which means building fat up around your belly. A lot of our clients at Lean Body come to us with this issue, without being aware of how serious this can be if not tackled correctly.

Some people are more prone to developing belly fat than others, due to their genetics and their age. The older you get, the more prone you are to losing muscle, particularly if you’re not active. This, in turn, affects how you burn calories and keep excess fat off. As a result of this, older men typically need to eat slightly fewer calories than younger men. Alcohol is also a cause of belly fat. It is deceptively high in calories and can contribute towards weight gain. Though a large stomach is often referred to as a ‘beer belly’, drinking any kind of alcohol in large quantities can cause you to put on weight and develop visceral fat if calories from food or alcohol are not managed correctly.

If you’re struggling to lose weight and shift belly fat, then contact us for a chat and a body fat reading to find out where you may be going wrong Contact Form


Eating Healthy Compared To Eating For Fat Loss

“I eat healthy foods so why am I not losing any weight?” Sounding familiar?

You decide it’s time to start getting into shape, so you get a gym membership, stop shopping for so-called “unhealthy foods”, and start buying more of what you think are the right foods to help you lose fat and tone-up. Usually, I’m not wrong when I guess the type of foods that fills this new shopping basket? Brown pasta, fruits, low-fat yogurt, coconut oil, brown rice, chicken, vegetables and maybe some fish. This all reads healthy, right? So why is it when you start combining these type of foods, you start to drop initial weight and then you hit a plateau?

This is where healthy eating and fat loss eating becomes hard to understand for some when trying to change your body shape.

The difference is to an extent the amount and combinations of certain foods. A major reason for excess body fat around the midsection is poorly measured fat and carbohydrate-rich foods (pastas, bread, cheese, oils etc.) sure you can still increase weight consuming foods high in proteins still, unluckily however though to devouring a huge plate of chicken or eggs three times a day! So we should place more emphasis on foods (and drink) where more prone and likely to ‘overindulge’ in amounts which and quickly rack up your daily calorie allowance such as pastas, alcoholic drinks, other carbohydrates and deserts rich in calories.

Below are some of my top tips to help you turn your healthy diet, into a fat loss diet.

1. Start your morning meal with protein. What you eat first thing in the morning dictates what you eat for the rest of the day. Choose a breakfast around a lean protein sources eg: eggs or lean meat.

2. Keep your meals leading up to your workout free from starchy carbs (rice, pasta, potatoes etc). Every meal should contain a portion of lean protein, salads/vegetables and a portion of essential fats (oils, avocado, nuts etc.).

3. Keep your carbs controlled, not to say cut them out completely but keep them to the window of opportunity. An example of this would be to finish your workout and have some baby potatoes or a sweet potato with your meal. If you choose to have some carbs after your workout, remember you must earn them so train hard.

Want to reduce your stomach in time for summer? Download our 12 Week Transformation Plan for free today:

Ebook:  12 Week Lean Body Transformation For Busy Men



Do Low Energy Levels Hold You Back From Getting to The gym

Do you get midway through the afternoon and crash, or do you get to the evening and feel completely too exhausted to get to the gym? Perhaps, you get up in the morning and you just can’t seem to get going?

Low motivation levels are likely to be symptoms of various imbalances in the body, they are a sign that something isn’t working right. However many people think it’s just part of life and keep trying to push through it. There are plenty of things that you can be doing, and I’m going to share them with you.

Part of what we like to find out for all our new clients goes into some investigating into stress and motivation levels. You see, consistent tiredness can mean quite a few things. Here are some of them:

  • Low intake of food across the day (not enough fuel)
  • Vitamin and mineral deficiencies (low vitamin B vitamins can cause low energy)
  • Poor sleeping habits (often caused by going to bed way too late and/or interrupted sleep)
  • High-stress levels during the day (your day runs you rather than your running the day)
  • Not enough water intake
  • Chronic use of stimulants such as coffee (inability to wind-down at night impacting the quality of sleep and energy levels the next day

When you understand and are aware of what can cause low energy levels, you can start to put things in place to correct them. Here are some of them:

  1. Cut out all dairy, wheat and gluten from your diet for 14 days (to find out if you are intolerant to them).
  2. Reduce caffeine intake (have no caffeine past 2pm).
  3. Structure your day, complete the tasks that are most important first.
  4. Go to bed by 10:30pm each day and wake up the same time again for 14 days, ensure you get 7-8 hours sleep each night.
  5. Each a portion of lean protein in each meal (eg. lean meat, oily fish), minimum three meals per day.
  6. Eat different vegetables with every meal.

After 14 days you should notice a considerable difference in your energy levels. You can keep these tips in mind for future reference if your energy levels should drop again.


Written by – Paul Karoullas



6 Ways to Consistently Progress and Avoid Workout Plateaus

Everyone wants to build lean muscle, burn fat and improve their fitness, but now and then despite all efforts, you find yourself struggling to make improvements in the gym. Your progress is flat, you’re not lifting more and your workouts seem to feel harder.

These are called “plateaus”, and while they can happen, they don’t have to. In fact, if you structure your fitness regime correctly, you can make consistent progress from your hard work.

The first thing you need to understand is your body is designed to adapt to an incredible amount of various physical demands, but you have to train it correctly.

Instead, focus on one area (or two, at the very most) and dedicate most of your training to improve it. For example, if you want to boost your strength, you can follow a powerlifting program and spend a little time each week to maintain your conditioning and endurance.

1. Don’t try to improve everything at the same time

With fitness, the main area’s performance most people want to improve are: speed, strength, power, aerobic and anaerobic endurance, muscle mass, etc. It’s nearly impossible to improve all of these areas at once because increasing and focusing on any one of these things come at the expense of something else. So if you try to improve everything, you’ll ultimately improve nothing and move sideways in your training.

2. Organize your training into parts

Start by dividing your training into “blocks,” with each block lasting about 4 –6 weeks. The first block can target conditioning, the next block can target strength and the last block can target power.

Once you decide what area your main focus is on, you have to figure how to structure your workouts and for how long. Blocking out your training for different parts is good because if you want to improve one area of your fitness (eg. Losing fat), it takes several weeks for your body to adapt and improve. So by dedicating an adequate amount of time in the first few weeks to body conditioning – instead of trying a different type of workout each week, you’ll find you would have built a platform before getting better and better.

3. Focus on progressive overload

After organizing your training into blocks, it’s important to squeeze the most potential out of your block. Gradually make your training more challenging and intense. This could mean using more weight, adding a couple more reps, longer of shorter rest intervals between exercises. These can all be ways to add “progressive overload” to your exercise plan. By giving your body more and more challenging workouts, you’ll develop and enjoy more results.

4. Get more rest

If you train too hard for too long, you will undoubtedly hit a plateau. It is also likely that you will develop some muscle fatigue or injury. Adequate rest and recovery is an essential element in continuing to make progress in your training program. Most world class athletes train in a ‘rest – recover’ fashion. There may even be times during the year that you should reduce your strength training altogether.

5. Focus on small, steady increases

Aim to increase your training by the smallest amount that gives you improvements. As a guide, you should only increase your training by about 10% per week. Otherwise, if you increase your training too must, too fast, you’ll be vulnerable to plateaus and burnout, or even injuries.

6. Take “Deload” weeks

Despite your best efforts to rest and add in muscle recovery time, by the end of a block, you will get more fatigued depending on how much you’ve increased your training load, nutrition and your initial level of fitness.

That’s why, before you jump into a different block with a different focus, take a week to go easier on your body by only working to around 70 per cent of your maximum so it can repair itself, grow and lock in those gains.

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5 Reasons You Can’t See Your Six Pack

Going hardcore on your abs but still not seeing results? Here’s why


You’re not working the rectus abdominus 

One of the more damaging myths of the modern gym locker room is that you don’t need to dedicate time for ab isolation exercises. It’s true that big compound exercises such as squats, deadlifts do work your core, but research suggests there is very little activation in the rectus abdominus (the six-pack muscles). To focus on the bodies midriff you’re after, include core exercises such as flat leg raises and rotation movements such as Russian Twists.

Your body fat is too high 

You can hit your core muscles constantly and build a solid wall of abs, but unless you’ve chiselled away all the flab from your stomach no one’s going to know. Generally, we find if your body fat isn’t around 10-12% mark your abs won’t show. For a simple fat hack, accompany every meal with a high source of protein and more veggies. Here are some more ways to lose your love handles: 6 ways to help you lose belly fat

You need to mix up your moves

Your body is smarter than you unless you periodically change the methods you use to assault your core, the muscles will adapt to training and stop growing. There are three main types of core movements which effectively work your abs: flexion and extension move like rotation exercises, static full-range-motion contraction moves like a plank, lying or hanging leg raises. The best ab workouts will include exercises from every movement type.

You haven’t honed your diet properly

The saying “abs are built in the kitchen” and not the gym may be a little exaggerated, but that doesn’t make it less true. In the quest to build a toned core, consistently focusing on healthier eating habits and a balanced calorie deficit is crucial. Follow these tips and you won’t go far wrong: How to ease of hunger when you’re trying to lose weight

You’re not getting enough rest time

The often-ignored third element in the six-pack and muscle recovery equation is sleep. It’s when you’re sleeping-sound that most muscle is built: your growth hormone levels are elevated throughout the night. What’s more, fail to get enough shuteye and the stress hormone cortisol floods your system, encouraging your body to store fat around your midriff and putting the brakes on your progression.



The ‘AFTER-BURN’ of HIIT, is it really as good as it sounds?


The ‘AFTER-BURN’ of HIIT, is it really as good as it sounds?

High intensity intermittent/interval training (HIIT) is a popular training system in the fitness industry. Its claimed to be the best thing for burning fat and developing muscle tone and we’re told that its far superior than Low intensity stead state (LISS) training due to the after-burn. But, is the after-burn actually real?


Excess post-exercise oxygen consumption also known as EPOC, is what most of us know as the after-burn from exercise. This is due to the body being in an oxygen debt and will need to work harder to replenish the body and bring it back to homeostasis. This, in turn burns more calories over a period of time (some studies have shown from 15 mins up to 48 hours). The higher the intensity you train at and the longer you train for both have more of an impact on EPOC.

Studies have shown that when a HIIT workout is done properly, EPOC can cause your metabolism to increase by up to 14% of the calories burnt in your workout, compare that to LISS which studies show only up to 7% of your workout.

As just mentioned, we need to be working at a high intensity for HIIT to be achieved. Unfortunately, people chuck these 4 letters (HIIT) in front of any workout they do and say its a HIIT session. When done properly, HIIT should be where your working at sub-maximal heart rate (MHR) (85% – 95% MHR).

Now doing a 30 seconds jog on the treadmill with 30s rest probably won’t be doing that for you, well maybe for the last 5 mins out of your 20 minute session! With a proper high intensity training session and to get the real benefit of HIIT you want to get that heart rate above 85% MHR for as long as possible. Unfortunately many people don’t have the fitness levels to do this kind of training, let alone the mental strength (Yes, it bloody hurts!).

If you find that you are not fit enough to do this, or just don’t like training that hard, then don’t do it! That doesn’t mean you can’t get results, it just means there are other types of training suited to you.

EPOC in numbers

increase of 14% would mean that you would burn an mind blowing 42kcal! (300kcal x 14% = 42kcal). If we had burnt the same amount of calories through LISS training we would have burnt only an extra 21kcal (300kcal x 7% = 21kcal). So even though HIIT has more of an after burn than LISS, the after burn isn’t that great! 42kcal would equal about half an apple!

Right, so now I’ve crushed your hopes and dreams about HIIT training in relation to EPOC. Your about to unfollow all your social media fitness pages that swear by HIIT, hold on. Theres are some massive benefits with HIIT that you need to know.

  • Muscle maintenance – One great benefit of HIIT training over LISS is that there is a big demand on muscles to train at a high intensity. With a lot of cardio exercise you can lose muscle mass, but because of the demand on your muscles from HIIT, you will maintain it. This is important as muscle mass plays a big part in our metabolism and if your losing muscle, then you will be burning less on a daily basis!
  • Increase fitness, speed, strength and power – if HIIT is done properly, then not only are you going to look better, but be able to back your looks up with better performance!
  • Increase fitness, speed, strength and power – if HIIT is done properly, then not only are you going to look better, but be able to back your looks up with better performance!
  • Time saving – a typical HIIT session should last 20 – 30 minutes in total, including rest period! A lot quicker than a normal 1 hour cardio session.
  • Feel good factor – Now, even though we know the after-burn of HIIT isn’t what you thought it would be, generally you’ve worked really hard and achieved something from your session. Feeling better usually leads to better nutrition and better adherence to your exercise regime, which therefore leads to better results!
  • Feel good factor – Now, even though we know the after-burn of HIIT isn’t what you thought it would be, generally you’ve worked really hard and achieved something from your session. Feeling better usually leads to better nutrition and better adherence to your exercise regime, which therefore leads to better results!

Other health benefits associated with HIIT include decreased heart rate and blood pressure, increased Vo2 max, aerobic and anaerobic fitness, insulin sensitivity and plenty more!


So EPOC does exist, but unfortunately isn’t as great as it sounds. I am still a massive fan of doing HIIT and most of my clients have it programmed in their training, I even use it myself. If your looking to add HIIT into your training then great! Just make sure your working at the right intensity (85%+ MHR) for as long as possible, you can get heart rate monitors to check if your hitting these numbers. The easiest way to work out your maximum heart rate is 220 – your age.

I would also recommend having the right nutrition around HIIT, if your low carb (low energy) and your trying to work at a high intensity then forget it! Go for LISS. If you’ve had a super busy day at work and your really tired, go for LISS. Remember, HIIT is hard and it should be! If you finish your session and you don’t feel like crap, that doesn’t mean your fit, it means you’ve done it wrong!


Coach Rob and the team!



6 Tips on How to Make Your 2019 Nutrition Goals Stick

New Year resolutions sound great in theory. However, realistically the motivation to accomplish high hopes and wishes fade fast. While motivation begins high and 77% of resolution makers stick at it for the first week, we fall off the wagon pretty quickly and most abandon resolutions by February.

Instead of making huge, vague goals that are quickly abandoned, try goal setting techniques to create a plan of action, these can work best when you set a weekly, month goal and yearly goal, and helps to focus on the smaller win’s short term which lead to the bigger results long term. This topic is especially important for those looking to lose weight and/or getting fit.

These six tips get better as you go, so make note of all six:


1. Think Short Term

It’s easy to get caught up with what you want to accomplish during an entire year, but 365 days is a long time to stay focused on one thing. Break the year into smaller chunks and focus on completing each chunk individually. For example: 30, or 90 day goals can be a great time period to accomplish health/ fitness goals and a lot easier we find also for our clients to focus on, rather than a yearly goal in one go. The variety over this these time periods can be kept high and attention span stimulated.

2. Be Realistic

Sure, it would be great to cut sugar from your diet or to say you’ll never have an alcoholic drink if you enjoy drinking. Any of those things aren’t actually realistic within your means over the long term, and may be extremely difficult over a long period which make a lost less chance of sticking to them and gaining results which last. Another point is that when your goals are so lofty and big, they might not even be right for you in the end.

3. Invest In Your Goal

A sure-fire way to make your goals a reality is to throw money at them. Not having necessarily needing to spend lots of money but hiring someone can help make you truly invested. If you’d like to get fitter, or stronger invest in a trainer or specific coach. If you want to run a marathon, register for one and start training in small segments for it. You might want to start with 5 or 10k runs. If you want to ditch take-out dinners, sign up for a healthy meal delivery service. You get the idea; having your expenses align with your healthy intentions is money well spent.

4. Measure Your Successes

Staying motivated depends on your ability to track progress by using specific metrics appropriate for your goal. However, if your goal to improve body composition, you might look at body fat percentage, measurements, clothes size and a host of other metrics to gauge progress. For non-weight related goals, there are a plethora of ways to see how well you’re doing. Apps can track phone use, budget and time management. Fit trackers can count steps, record sleep and some even provide a daily stress score.

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5. Make An Action Plan

To make your goal something you will actually work toward, that work needs to be defined step by step in a plan.

Take the previously mentioned mini goals, monetary investments, time chunks and tracking metrics that align with your broad goal and turn it into an action plan and work out a strategy on how you will action it. A good action plan leaves little to chance and dictates specifically how you will go about reaching your goal.

6. Stick It Out

Keep in mind: Long-term goals ebb and flow, and there will be setbacks. Even if progress seems slow at times, you’ll get more out of your resolution by taking the tough days in stride and returning to your action plan the next day. Not reaching your mini-goal on the day you set for it doesn’t mean you can’t make progress toward it, and is not a reason at all to give up on your New Year’s resolution entirely.

Whatever your 2019 resolutions may be, these tips will help you make actionable steps toward reaching your goals. Above all, pick a goal that makes you happy and motivated and start taking action as soon as you can!