Maintaining a busy social life can be tough when you’re trying to get on track with your health and fitness plan.

There are tempting treats, alcohol and tasty desserts, which can sometimes throw us off track and keep us from regularly going to the gym. This can be a very conflicting situation to be caught in, we know because we’ve been there too! So how can you enjoy your social life and at the same time still reach your fitness goals?

So here are our favourite ways to help those get a balance with their health, fitness and social life.

 

1. Double up on the weeks when you can

There will be weeks when everything works out and it becomes easier to remain consistent with nutrition and training. It could be weeks where your friends are busy, kids are occupied, or work is quiet, therefore distractions are low and can be a time to focus more on yourself. Double down on weeks like this.

Other weeks, it’s a family member’s wedding and your boss has left a load of work for you to complete by Monday. Some weeks just maintenance and keeping things going is better than unrealistically trying to achieve something and failing. Maintenance is not a step backwards!

 

2. Environment always trumps will-power

We have a limited time and amount of willpower. Sometimes you can have more, sometimes you can have less.

Regardless, at some point, your willpower and motivation will run out, therefore it’s important to put yourself in surroundings which are most helpful with your goals. This way your willpower isn’t being highly tested the whole day.

Don’t be afraid to ask your family and friends for support in your dietary choices. The people surrounding us greatly impact our decisions and thought processes, whether we like it or not. If you try to isolate yourself in your journey, it’s more likely that you will fail to sustain that training regime long-term.

 

3. Make sure the journey is not too pressurising

This is probably one of the most valuable things to go into a dieting phase with.

A lot of people head into a new fitness journey with the false impression that they have to continuously progress. The reality is that you probably don’t need to put that much demand on yourself. Have an idea of phases when you’re going to push yourself through with realistic timelines and others when you’re going to maintain.

For example, we know how important daily movement is going to help change our body shape. Is it going to be easier to get higher daily steps when the days are longer and warmer compared to the winter? Absolutely! Trying to achieve the same in winter is going to be a tougher target to reach.

It sounds easy but the reality of these little things adding up either ensures success or a struggle for many.

So coming into this Spring ask yourself these things:

  1. What would a good week look like to be able to push hard?
  2. Who have I got around me to support me in my journey?
  3. What times a year will I just focus on maintenance?

If you feel you need a little bit more guidance to achieve your health and fitness goals in 2023, then book your FREE personal training consultation with an expert Lean Body Training coach today.

 

 

Some people get to a stage or a ‘wake-up call’ where their health is the reason they’ve decided they need to make a change.
 
Others may have lost control over time and put on more body fat than they are comfortable with.
 
They’ve gone past the point where a month of full-on training will pull them back.
 
They know that they will have to fully change their lifestyle if they want what’s best for themselves and those closest to them.
 
Many of those reading this article may be way off and ready to make any sort of change.
 
You say you want to start exercising and eating right, but you never really commit to making changes.
 
There’s also the type of person who makes one change in their lifestyle, like taking out a gym membership, joining a Bootcamp, signing up for a faddy diet, some even finding a personal trainer who will provide them with workouts, but not really change them or get results!
 
These routes are easier, they just involve turning up, doing the work and going home.
 
They’re also the routes that after some slight changes initially, leave people wondering why they have hardly anything to show for 2 months down the line and eventually slide back into their old ways.
 
People who change long term like many of our clients follow their tailored food plan without having to over-restrict their food choices which allows them to stay in shape, live a healthy life, enjoy certain treats and train hard with plan and structure.
 
Those who go on a ‘diet’ realize it comes to an end at some point, if you don’t put any habits in place, you’ll just drop straight back into your old eating patterns.
 
Why am I telling you this?
 
With well over 10 years of experience, I can safely say that I’ve consulted with nearly every type of person you can imagine. I know the difference between someone that says they want to change and those who actually make it part of their lifestyle and actually get the job done!
 
I wanted to write some points below as to why many struggles to make the change and what you can start doing about it:

1. The emotional or physical pain

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

2. The reward isn’t really enough for you. 

By this I mean the connection between being in shape, feeling great and the health benefits it brings.
 
If you start a training programme just because someone else pushed you to, or it’s something you think you should just do, you’ll soon see yourself falling off the wagon.
 
The reward for some people may be completing an event, simply achieving a specific weight goal, or sculpting a physique they haven’t had in years.

3. There is no space made in your life to change.

​​Most people say they want to get started and sound like a good idea but there’s no time for them to add in the work that’s needed to change.
 
Part of change involves moving things around if necessary and making space. Remember, the clocks ticking you have one body – look after it.

4. The people you spend most of your time with are in the same shape as you, this puts you in a comfort zone.

Try challenging yourself by spending time with more people who are in shape and placing their health up high on their list of priorities. “Success breeds success” is a great saying, passed around in sports and other areas.
 
If you surround yourself with others who are doing well or striving for something, it rubs off on you and massively increases your chances of achieving your goals.
 
By doing this do you think you’ll be more likely to achieve your fitness goals?
 
Now just before I wrap up, have a read through some of these questions and see what you come up with.
 
1. Do you look in the mirror with your top off and are disappointed with the way your body looks?
 
2. If you are unhappy with how it looks, do you acknowledge that the way you look is a result of poor eating choices and an unhealthy lifestyle?
 
3. Would you be prepared to start changing the food that’s in your kitchen in order to get a result?
 
4. Are you prepared to prepare your meals ahead of time or then plan ahead of time to encourage better food choices?
 
5. Are you prepared to train at least 2-3 times per week consistently at a level of intensity?
 
6. Are you prepared to make an effort to get 7 hours of restful sleep each night?
 
Whilst these are six very simple questions, you can asses where you are in relation to being ready to change.
 
You may be thinking that some of the questions are quite harsh, but those that don’t follow even the basics are the ones always on a hamster wheel in search of results.
 
See how that goes for over a week, I bet you feel better by the end of it.
 
 
Coach Paul

 

Afraid there is no such thing as ‘fattening foods’

However, there are not any truly ‘fattening’ foods either.

There are however foods that are more nutritionally dense and support our body’s recovery and health better than others. Some foods keep us feeling fuller than others, but no one food alone will make us fat – unless we eat too much of them.

For example, carbohydrates do not directly make you fat. Fats do not make you fat, and sugar alone does not make you fat, within a calorie surplus.

For a type of food to be fattening, it would have to be enough to cause our body to store fat. This is not to say that food choices are irrelevant, it simply highlights that our calorie ratio is the most important factor for fat loss success.

With that in mind, we recommend our clients choose foods and mealtime schedules that support their goals and help them stay adherent over the long term.

This means focusing on eating a whole variety of whole foods, ensuring plenty of lean protein, healthy fats and a range of vegetables.

These types of foods will make sure your body is getting all the nutrients it needs to operate efficiently and support internal health and fat loss goals.

So instead of worrying about ‘fat loss foods” make sure you tick all the important boxes to achieve your fitness goal:

1. Finding your calorie deficit and sticking to it over a sustained period of time

2. Nutrient-dense natural foods

3. Increasing daily movement

4. Resistance training

5. Manage stress and aim for quality sleep

For more health and fitness-related myths, click here.

 

Coach Paul,

 

Do you ever experience hunger cravings? We can assure you that food cravings are not out of the ordinary! In fact, we’d say the majority of our clients and even us coaches have our vices! Whether it’s sweets, chocolate or greasy fast food, we believe the key to tackling cravings is to acknowledge, accept and manage them.

We hope to give you some answers and actionable measures in this article to what we believe is key to tackling food cravings throughout the day.

1. Keep on top of the crave

This can be surprising, but rather than just saying fight the craving, usually we suggest first accepting it. If you rely on willpower alone to get you through, then you may fall short and ultimately feel bad for not keeping to it.

Instead, we recommend resisting the craving for just 30 minutes. Don’t immediately give in to your craving, but agree that you will have it for a small amount of time.

Regardless, you’ve removed the sense of failure that would come from giving in. Plus 50% of the time, the feeling will pass and you can carry on!

2. Understand your hunger

Once accepting that hunger and cravings are something of the norm, it’s then worth recognising whether it is really genuine hunger in the first place. Here’s what it could also be:

  • Dehydration will cause signals to the brain that – including false hunger – something to ask yourself, are you drinking enough?
  • Poor functioning and lack of quality sleep will influence blood sugar regulation – are you getting enough quality sleep?
  • Good quality nutrition with lean protein intake is ideal when it comes to feeling satiated – are you eating enough lean proteins?

Why Consuming Protein Helps You Lose Fat

3. Feelings of restriction in your diet

A common mistake we see people make when trying to lose weight is removing their favourite foods from their diet. There’s a perception that these more desirable foods “will make you fat”.

This couldn’t be further from the truth! Anything that helps you remain consistent with your new eating habits is a keeper, not a drawback.

For most people, we see greater success when there is daily/ weekly food included in their programmed eating plan. For some, this could just be 2 squares of chocolate daily, for others it’s a weekly pizza.

If you implement some of the steps in this article, you should see huge improvements in the management of your cravings thus helping you to reach your physique goals, but making it all a little easier to manage.

Do you feel you need extra guidance with your nutrition to help you reach your goals? Why not consider group coaching with our personal training team? Click HERE to apply for small group coaching and to book your FREE consultation

 

‘Why am I exercising but still not losing weight?’

When you’ve joined a gym, lost a couple of kgs at first, but now your weight won’t budge. This can be incredibly frustrating.

While this might sound counter-intuitive, exercise doesn’t always equal weight loss.

Here are three things you need to ask yourself…

Are you really in a calorie deficit?

 To lose weight, you need to create a calorie deficit consistently over some time. Ultimately, burn more calories than you’re consuming over a long enough time, and you will lose weight.

Burning calories when you exercise must automatically lead to losing weight, right? Not necessarily! Unless you are maintaining that all-important deficit in your food intake. This is why tracking your meals in a food tracking system or diary and monitoring your daily activity levels (whether that be your step count or other daily movement activities) can be useful tools to highlight any areas which might be holding you back.

Are you moving very little outside of the gym?

The main driver of weight loss is NEAT (non-exercise activity thermogenesis). It is the energy used in any activity that does not include formal exercise – walking the dog, cleaning the house, dancing.

Your NEAT can account for anything up to 50% of your daily energy expenditure if you’re active throughout the day.

Studies show that when people start an exercise programme, their NEAT can reduce, lower energy expenditure and eliminate their calorie deficit.

This is why we advise all clients to aim for 10,000 steps per day consistently to keep their NEAT high. You can track this simply with a pedometer, fitness watch or smartphone app to track your step count each day. Don’t worry if you don’t get anywhere near 10,000 to begin with, for example, aim for 7,000, or 8,000 and move up to 10,000.

6 Bad Habits That Kill Your Metabolism

Are you eating more without knowing?

Most people will overestimate the number of calories they burn from exercise while underestimating the number of calories they’re consuming day to day.

It’s common for people to think ‘I am exercising, so I should be able to eat more or treat myself. But the extra calories can often outstrip the calories burned from the gym.

Sometimes it can be imperceptible. Slight increases in hunger may mean an extra biscuit here and there or snacking after dinner. Again extra calories add up and can impact your weight loss attempts.

This is why we advise clients to track their food intake. Whether it’s logging their calories or monitoring portion sizes, having an honest and objective view can prevent unconscious overeating.

Key Takeaway:

Exercise is an important component of weight loss. Progressive weight training and increasing your daily energy expenditure is a big part of what we do at Lean Body Training to help people achieve transformation results.

But exercise isn’t the magic bullet for weight loss on its own.

Combining effective diet and training strategies is going to be the most effective and sustainable way of losing the weight you want and keeping it off.

 

Bad habits ingrained over time can often prove tough to break and when quitting outright doesn’t work, it might be necessary to bring in a new strategy. Replacing bad habits with positive ones can help to rewire your thinking and escape negative loops so as to develop healthy routines instead – here are some examples of this method in practice.

Diet

Cutting out junk food from your diet can be a tough challenge, especially if you’re in the habit of snacking. One method for overcoming poor eating is to simply outweigh the bad with the good – two items of fruit for every sugary snack, for example, will help you to develop the taste for nutrition you need to eradicate bingeables entirely. Great examples of ‘good snacks’ are seeds, nuts, fruit, edamame beans and snap peas.

Career

For many of us, the draining thing about our professional lives isn’t the quantity of work but the quality of it. You can utilize replacement strategies within your career by offsetting every task you don’t enjoy with a task spent on something you’re passionate about (or getting closer to doing something you love for a living). For example, in the breaks between tasks, you could try using an online PDF editor to spruce up your resume – simply upload the file online to make changes, then download and share.

Exercise

If you’re out of shape, exercise can feel doubly difficult but the important rule to bear in mind is that every little helps. If you’ve spent an hour sitting down, try to counterbalance this inactivity with brief, effectual exercises – you could carry out five quick pushups every time you stand up from a seated position, for example, or try jumping jacks during advert breaks. Eventually, these small workouts can evolve into more ambitious goals.

Clutter

When you’re working from home or spending extended periods of time indoors, it’s important to cultivate a positive, stress-free environment – after all, a clean, decluttered home leads to a clean, decluttered mind. If you’re in the habit of leaving things out, take gradual action by tidying an item away every time you stand up – this bit-by-bit process will help you to establish a healing and healthy atmosphere at home.

Posture

We rarely think about the way we sit or stand but, considering so much of our lives are spent in sedentary positions, it’s important to address posture in an attentive manner. Simply replacing your chair with one that is more conducive to spinal health is a great start or you could try standing as you work with an adjustable desk.

 

When it comes to breaking bad habits, often quitting simply isn’t enough. By using replacement tactics, you’ll not only fill the hole left by leaving your old routine, but you’ll also begin to progress towards a healthier new lifestyle entirely.

 

Lean Body is a progressive fat loss plan that is focused on dropping your body fat whilst increasing your overall strength. Training up to three sessions per week following a comprehensive training system, whilst allowing you to work at the level that’s right for you. Learn more at: www.leanbodyuk.com

 

As men are unaware (usually past 40), start to notice how lethargic and weaker they feel as well as noticing they’re losing muscle. Many think that this is just part of the ageing process, and decide that it’s just the way it’s going to be and they just 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 prevent dips in testosterone, low energy levels and excess body fat (especially in man-boobs and belly fat).

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).

Many fail to understand, that large gains in body fat (usually as a result of poor diet choices and poor lifestyle choices over time), will affect their androgenic hormones. Androgens are hormones that stimulate and/ or control the development and maintenance of male characteristics (such as building and maintaining muscle mass). Low levels of androgens are closely linked to excess body fat levels and chronic stress.

So with this in mind, a starting point for anti-ageing and maintaining lean, lower body fat levels, would be to try and stop all this from happening. The best way to do this is to support the increase of muscle, minimise muscle tissue breakdown, increase food quality and minimise stress levels.

How do you go about doing this?

1. Lift weights

Lifting weights and developing strength levels over time have increased testosterone in males.

2. Consume lean protein in every meal

Men who don’t weight train, eat far too little protein. Adequate protein helps your muscles repair and grow following weight training. Increased muscle tissue is linked to increased levels of testosterone. It’s no surprise that vegetarians have been shown to have lower testosterone than males who eat meat generally. I like to use at least around 1.5 grams per kilogram of body weight.

3. Consume healthy fats with your meals

Consuming fats such as coconut oil, almonds, olive oil, cashew nuts, lean red meats, oily fish and eggs will help also. Testosterone is made from cholesterol, and you’ll need to consume essential fats for optimal intake.

4. Reducing stress levels

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

5. Minimise alcohol consumption

Regular alcohol consumption is linked to increased levels of estrogen in males and lower testosterone levels.

Taking steps to increase your testosterone, can impact your life in such a positive way. Try starting off with some of these tips and see if you notice a difference in how good you feel.

READ MORE: Beginners Start Up Guide To Losing Fat

 

 

There are many guys we speak to, who when come to see us have issues building lean muscle. No matter how much they go to the gym they still seem to struggle to add the muscle they’re looking for.

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

Here are some things to think about:

1. Frequency of training

It is very common that most people limit training certain muscle groups to once a week. Increasing training frequency to one extra session per muscle group that you want to develop can make a difference in those lagging body parts.

So for instance, if you trained your deltoid/ shoulder muscles once per week then increase the volume on that area to twice per week.

 

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

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

READ MORE: 7 Tips to Help You Build Lean Muscle

3. Vary your workouts

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

 

4. Isolating muscles

Some people stick to the big compound exercises that their familiar with (bicep curls, bench press, deadlifts, rows), in the hope that all muscles will grow at the same rate. Unfortunately what can happen is that overdeveloped dominant muscles often take over the exercise, and lagging muscles receive less stimulation.

 

To really improve a muscle group, you have to add a lot of focus and attention to it to stimulate further growth. If for example, you want your arms to grow, train them in isolation, biceps and triceps. Most people will not see arm development by just doing chin-ups or press-ups alone.

 

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

 

 

When you start running races, there is a lot to learn in terms of course etiquette and safety. You train hard to run the race, and you want to ensure that you get to the end safely. Learning just a few basics can help you hit that finish line in fine fashion. Here’s some advice presented by Lean Body Training

Be courteous to other runners.

Many races have headphone usage guidelines, oftentimes discouraging their use entirely. If you do use headphones, keep the volume low enough to hear what is happening around you. It may help to only wear one earbud, tucking the other one away safely.

If you race with friends, Sports Backers recommends running no more than two people side-by-side so others can pass you safely. Pass other racers on the left, and call out to let someone know you’re about to go by them. If you need to slow down or stop, head to the right-hand side of the course so nobody gets tripped up.

It’s also important to have the right mindset going into the race as well. Make sure your home stays positive and free of negative energy. You can do this by ensuring that everything stays neat, tidy, and upbeat leading up to the race. Having a great mindset will certainly help.

Pay attention to avoid trips and falls

Women’s Running points out that aid stations have a tendency to bottleneck and this is a prime area for trips and falls. If you aren’t grabbing water, stay in the middle away from the tables. If you are taking a cup and want to slow down or stop, get past the station first and then move to the side. Stay alert as you run, watching for other runners, vehicles, and various obstacles that could trip you up. It’s also important to keep moving as you cross the finish line, as other runners will be right behind you. Keep moving forward until there is room to disperse.

Consider how the weather will impact your run

The weather can also impact race safety. If race day is going to be sunny and hot, up to your hydration, apply sunscreen, and wear a visor for protection. If you start to feel nauseated, dizzy, stop sweating, or get the chills, you need to get out of the sun. Take in some fluids and get medical attention if your symptoms continue.

In case of rain, stay dry as long as possible before the race starts. Wear form-fitting, non-cotton clothing that won’t ride up and chafe and stay connected to the event’s online resources to stay abreast of any weather-related race alerts.

Accept medical help if needed

No runner wants to stop the race due to a medical issue, but sometimes it’s necessary. Check out the event’s set-up before the run so you know where medical tents are. In addition, the Columbus Marathon Blog details that it is important to complete the medical information section on the back of your bib number in case medical personnel need to help you.

If you need a band-aid or other minor help, you can check-in at a fluid station. However, if something more serious develops, you need to know your limits and accept help. If you have heatstroke or an ankle injury, for example, continuing to run can lead to serious consequences.

Tackle longer races elsewhere to stay challenged

Some runners are content to stick with short, local races, while others feel drawn to upping the ante. If you are tempted to do a marathon or triathlon, consider pushing outside your comfort zone by travelling to train and compete. Registering for an event in another part of the country or even abroad can make for a great adventure. If you’re a business owner, all you need to do is implement a vacation strategy so that you can ensure your business can run smoothly while you’re competing. If you’re an employee, use some of your paid vacation time to travel to a race in a beautiful location.

Nothing ruins a race day like an injury or safety issue. Following basic racecourse etiquette can prevent trips and falls and prepare for the weather helps keep you safe. If a medical issue arises, don’t be afraid to ask for assistance, and once you cross the finish line start planning what kind of race to tackle next.

Lean Body Training helps busy men and women achieve a leaner, fitter, and stronger bodies in just 30 days. Want to know more? Arrange a call today.

 

Written by: Justin Bennett

  [Image via Pixabay]

 

 

 

Trying to gain muscle can be frustrating.

We meet new clients all the time who come to see us at Lean Body Training with complicated reasons as to why they’re not progressing in the gym.

However, the problem can be simple, and is typically rooted in one of these four mistakes:

1. You’re not eating enough

This seems obvious, but most people who struggle to build muscle simply aren’t eating enough.

When we initially speak to muscle clients who want to build muscle, one of the first things we would ask for is a food diary.

Almost every time, the calories are nowhere near the amount they need to be in order to change their physique in a meaningful way.

When a thin person tells you that they’re eating ‘a lot’ what you’ll commonly see is they eat one or two large meals in the day and get so full they ‘think’ they’re eating loads.

This is where the frequency of meals becomes important, and why intermittent fasting and bodybuilding probably wouldn’t go well together. A good starting point for building muscle is 15-20 calories per pound of body weight, and perhaps more if you’re naturally very skinny. For a 100kg male, this could mean a total calorie intake of around 3600-4000 calories per day.

Trying to fit this into 2-3 meals with high-quality food is simply not going to work, on top of this, your digestive system is going to hate you!

You need to be eating regularly and consistently over the course of the day, where splitting total calories into 5-6 meals may be more useful.

2. You’re not getting stronger

If you’re lifting the same weights as you were 5 years ago, your body probably hasn’t changed either.

Now it’s important to mention that we want to get stronger in the right rep ranges. This isn’t performance or Olympic training, so we aren’t necessarily interested in 1 rep maxes. For building muscle, we want to focus our rep ranges in the 6-12 range. For certain muscle groups, such as quads, setting high rep ranges as high as 20-25 also works really well.

A simple method for focusing your training to build muscle is as follows:

1. Pick four exercises that suit your body best

  • Upper body push eg. Dumbell chest press
  • Upper body pull eg. Lateral pull-down
  • Lower body push eg. Barbell back squat
  • Lower body pull eg. Deadlift

2. Test your current 6-8 rep range

3. Set a 12-week plan

4. Put focus into progressing your 6-8 reps whilst emphasizing correct form. Progress can come in way of increased reps, more weight or 4 sets instead of 3.

3. You can’t feel the muscle

Whilst gaining strength is number one, you must be able to get stronger whilst being able to stimulate the muscle always. This isn’t about swinging weights around from A to B. Doing this will only lead to achy joints, an increased chance of injury and no muscle growth.

Being able to perform heavy sets with effective form is a skill, but one which is a must to learn if maximal muscle growth and prevention of injuries is the aim.

If you’re struggling to feel the intended muscle, activation drills with little or no weight prior to the workout can work well.

For example, many clients when first coming to see us struggle to feel their lats when they perform exercises such as lat pull-downs and seated rows. A simple activation trick with a partner can work well:

  • Keep your elbows bent by your sides (like you’re halfway through a bicep curl
  • Ask your partner to apply resistance from right above your elbows and the bottom of your triceps
  • Resist by driving the elbows back
  • Hold the resistance for 5 seconds, and perform 3 sets. You should start to feel your lats switching on!

With activation drills, the key is being able to feel the isolated muscle whilst performing a compound movement. To do this, you may need to start with a low weight initially before applying more load.

It’s important to remember, that we want progressive overload in rep ranges with perfect technique whilst always feeling the targeted muscle.

4. You can’t stick to a plan

If you read our Building Muscle: The 3 Pillars article, you’ll be aware of consistency.

Muscle growth can be a frustratingly slow process at times, driving the need for consistency, weekly and monthly, to make it even more important.

Training and nutrition together are more prominent now than ever. And this may be the downfall for many who have muscle building ambitions.

An inability to stick to the one training and eating plan means the body never experiences the most important factor in building muscle tissue: progressive overload.

The problem occurs if you don’t stick to a programme long enough is you can’t say if it worked or not. You need to give it some time and allow progression to compound.

Do you want to know the reason why so many clients have great success at Lean Body Training in Finchley? Or essentially why any sensible long-term programme works well?

All the guesswork is gone! No thinking and figuring out is required. All you need to do is show up, train hard, eat the required foods and repeat.

There’s also a focus on one goal for an extended period of time.

That’s the real secret.