1. Go hard then Get Home

In the mood to get in then out the gym? Then go heavy and as hard as possible. According to Colorado state university, training at 80% of your max heart rate for 40 minutes will ramp your metabolism up for up to 24 hours. Ready, deep breath.

2. Temptation Takeaway

According to the Journal of Academy and Dietetics, Italian takeaways are worst for your six-pack, with an average of 1556kcal per meal. Greek – with 904 – is best for takeaway indulgences.

3. Off The Scales

You can gain muscle and lose fat, this being one of the reasons we stress people to not follow the scales. Fat composition, how your clothes fit and how you look in the mirror matters more than what the scale says.

woman running

You can lift heavy, eat right, lean down and still weigh the same. Use the scales as a guide, but how you look in the mirror, how you feel, and how your clothes fit are much better indicators of progress.

4. Increase Your Protein

Increasing protein intake will help muscle recovery leading to increased metabolic speed, all of which helps with fat burning. In fact, your body burns more calories when you eat protein than when you digest either fats or carbs. According to a study published in the American Journal of physiology. One group was fed a high protein diet, while the second group consumed an amount closer to the lower recommendation of the RDA (recommended daily allowance). The group who ate the higher-protein diet burned more fat.

5. Reduce Your Calories Gradually

When looking to lose fat, don’t make huge calorie cuts. This will kick start your body into starvation mode, reducing your metabolism and making it more difficult to shift the fat. To prevent this metabolic

slowdown and allow your body to reduce fat levels at an optimal rate, make smaller calorie reductions every week or two.

6. Get On The weights

Resistance training helps with fat loss in a number of ways. Weight training per session alone burns calories. Studies also show that, unlike aerobic exercise, weight training increases the calories you burn at rest up to two days after your workout. On top of that, the more muscle your body has, the more calories you burn each day.

Get on the weights

Even if your goal is to only lose body fat, you need to train with weights. This will help prevent, along with correct nutrition prevent any of the weight you lose from being muscle.

Were that to happen, your metabolism would slow right down, stalling your fat loss efforts and turn you in a ‘skinny fat person’. Yes, even people can have a high body fat percentage.

Have a great week

Coach Paul

 

Back in the day, if you asked a fitness pro what they considered the best way to lose weight? They’d probably tell you to get on the treadmill or do some cardio- long and slow. This was the go-to option for anyone who wanted to lose weight.
 
Whether it was cycling, running, using the cross-trainer or walking, cardio rather than progressive resistance training, was seen as the fat persons solution.

Ask the same professional nowadays, however, and the answer may not be the same.

Before I get into which I prefer, its important to understand the details of the question. What a lot of people seek to achieve is weight loss- but what they really mean is fat loss. They wouldn’t want to lose lean muscle, as that would slow their metabolism and leave them without any shape in their physique.

Any training regime you choose to embark on to lose body fat and get lean should be built around maintaining lean muscle mass.

Below I’ve put together some pros and cons of weights and cardio (not that the two can’t be combined) and how they both compare.

Cardio

PROS

  • Potentially high and instant calorie burn
  • Low entry barrier, generally anyone can start straight away
  • Very good low intensity options for fat loss ie walking, swimming
  • Can be done in fun, social team environments i.e sports, working out with others
  • Little recovery time needed

CONS

  • A lot of people can sometimes over-do cardio, we see it often with runners for instance, knee and other joint problems
  • Can get monotonous and boring, leading to quitting altogether
  • Very difficult to maintain a balanced physique alone

A quick tip: When cardio training, sprinting and high intensity body-weight training can not only deliver benefits of cardio. Studies gathered by greatlist.com show this form of cardio can also promote additional calorie burn longer after your session. Adding to that I must add it can also burn more calories in less time compared to low intensity cardio.

Weight Training

PROS

  • Increases muscle mass relatively quickly
  • Offers the ability to grow and tone muscle leading to sustained fat loss
  • Promotes a spike in metabolism meaning you burn more calories after your workout
  • Improves posture

CONS

  • Can be compared to cardio lower caloric (short, not long-term)
  • Lots of poor information available leading to poor results
  • Can increase hunger considerably, so factor in calorie intake and balance

On comparison, weight training offers more health benefits than cardio. Most of the fat loss benefits from cardio exercise can be achieved simply through calorie deficit.

However, it does not mean I am suggesting you follow a fat loss program around resistance training and no cardio whatsoever. There is no must or must not do approach. Instead when our clients embark on a fat loss regime, we offer a combination of the two. The weight training offering the benefits mentioned at an intensity where they are also enduring the cardiovascular benefits too all in the same workout.

My best recommendation? Combine the two especially in the first 6-8 weeks benefiting from all mobility, endurance and strength. Ive added below a guide you can follow to start a weight training programme.

Progressive weight training and low intensity cardio

Monday: Resistance training: 3 sets of 10-12

Squats

Bench press

Rows

Deadlifts

Tuesday: Light cardio eg. Cycling or walking – 30-60 minutes

Wednesday: Resistance training – 3 sets of 10-12

Lunges

Leg Curl

Military press

Pull downs

Upright row

Thursday: Rest

Friday: Sprints or HIIT session

Saturday: Light cardio: eg. Cycling or walking

Sunday: Rest

For further information on how you can boost your metabolism, fat loss, improving health and functional fitness, call us on 0208 432 9991 or click here to send us a message.

You can also follow Lean Body on any of the social media links below:

Finding new ways to create new habits is not easy at the beginning. We all work a bit differently, regardless of what we know we should be doing, we sometimes over complicate things when all we need to do is start with small steps and challenges that will steer us into the right direction. This is why diet plans and exercise programs get a lot of attention.

The human body and its fundamental requirements haven’t changed much over the past few decades, neither has its requirements for exercising and nutrition. We are all aware we need to move around more, drink more water, get adequate amounts of sleep and eat natural foods. It seems like a straight-forward plan, but putting it into practice with all life’s distractions is a whole new ballgame. Realistically it’s too difficult to completely change your whole diet, training program and lifestyle habits at once. That’s why I’m a strong believer in changing one small habit a time and measuring it or have someone else measure it for you. Master one habit and move on to the next one. Let’s take a look at 3 Simple Fat Loss Hacks that anyone should be able to sustain and fit into their lifestyle.

Tip 1: Increase Your Protein Intake

Eating more protein is the one of the first steps seeing increased fat loss. Try increasing your protein intake by 10-20% over the course of the week. Protein-rich foods calm hunger cravings as well as having a higher thermogenic effect too. In other words, for every 100 calories you consume, your body will burn around 25%of those calories off simply breaking the food down. This means you take in fewer calories too, therefore increasing your overall daily calorie deficit. And protein also helps maintain muscle mass, reducing chances of muscle break-down, which is crucial to maintaining a fast metabolism long-term.

Tip 2: Drink Yourself Slimmer

A lot of people underestimate how important drinking enough water is. Drinking enough water is one of the most simple steps you can take to start reducing fat levels and at the same time maintain a healthier mind. But its amazing how many people get through the day dehydrated. When water is consumed enough for your body type, some of the key benefits include:

  • increased metabolism
  • healthier bones and joints
  • healthier skin
  • improved digestion
  • fatigue reduction

Don’t wait until you get thirsty, aim to drink water consistently throughout the day from as soon as you get up in the morning. I carry water around with me, this way it reminds me to stay hydrated. Amounts of water we should drink depends on body types, your activity levels and the climate. As a general rule always aim to drink between 2-4 litres a day. This can seem like a lot at first but its does wonders for your body and energy levels. Also don’t underestimate the water that can be got from fresh vegetables helping you feel fuller and for longer.

Tip 3: Include at Least One HIIT Session Each Week

You’ll get mixed opinions on what is the best form of cardio training to do. Full body intense workouts increase your metabolism more per session due to the wide range of muscle groups you hit. They are can also be time efficient and can be done anywhere. Here’s an example of a fat burning HIIT workout you can do anywhere

10 Squats

• 10 Right leg reverse lunges

• 10 Right leg forward lunges

• 10 Left leg reverse lunges

• 10 left leg forward lunges

• 10 Burpees

• 10 “up, up, down, down” push-ups

Rest 1 minute, then repeat 3 more times!

For more examples of HIIT workouts fill in the form below for a free workout plan!

So there you have it- the top 3 steps to start burning fat and feeling lighter. Rely on sound and proven strategies that will get you results and keep the weight off for good!

Summer is fast approaching and even though it’s important to always stay fit, healthy and strong, many people find extra motivation around this time of year. So here are 6 ways to keep you lean this summer…

1. Forget The DietsLean for summer, love your body

To really transform your body and keep it looking lean, fit and healthy, you need to forget the calorie restricted fad diets. They won’t work in the long-term as they are just not sustainable. Yes, you can lose weight initially but its likely you will binge eat at times, return to usual eating habits and put the lost weight back on – possibly more.

Remember, fat loss is not a quick fix but part of a healthy lifestyle.

2. Stay Hydrated

With water that is. A bottle of water should accompany you everywhere you go. Fizzy and juice drinks are filled with sugars that should be avoided and loaded with useless calories that mount up over the weeks and months and will contribute to fat storage.


lean for summer, stay hydrated

Remember, its really important to replenish after you exercise. You can suffer from dehydration (especially in hot weather), and being deficient of water can cause usual bodily functions to not work as efficiently. If you struggle to get used to drinking water, try squeezing fresh lime or lemon juice to your drink for more taste.

3. Try HIIT Training Anywhere

lean for summer, hiit training

At Lean Body Training we are big fans of HIIT, as it helps burn fat, increases fitness and boosts energy levels. A great thing with HIIT is that you can train anywhere with even just your bodyweight, whether outdoors, home or even in the corner of your hotel room! All you need is minimum 10 minutes. You can get a good HIIT session done with bodyweight exercise such as: press ups, squats, burpees, jogging on the spot, skipping and you can make it as intense as you want.

You can see more example of HIIT here.

4. Have Fun Doing It

Get Lean For Summer, enjoy training

So important with dropping those final pounds and toning up. Find an activity that you actually enjoy doing. We are far more likely to be consistent with an exercise regime that we enjoy. If cardio on the cross-trainer or jogging on the treadmill isn’t for you then try group exercise, a sport, or even go for a long brisk walk. Same goes for resistance training, if you don’t enjoy it- go for something which still adds intensity to your muscles in a different form.

5. Don’t Skip Meals

lean for summer, eat healthy

Try eating the main three spread across the day. This will reduce the urge to binge on anything that comes your way later in the day. If between meals your energy levels are low and you want something to snack on, go for some healthier alternatives to keep you on track: a piece of fruit, handful of nuts or a whey protein shake.

6. Cook At Home

lean for summer, cook at home

You never really know what you’re getting when eating out. Therefore its best to prepare and cook your own food. When eating out a lot of the foods you’re consuming are cooked in high fattening ingredients and dressed in high calorie additional flavourings. Preparing food at home lets you know exactly what you’re ingesting and you can make sure everything is portioned out correctly.

If you have made it you goal this year to lose weight, then concentrate on your training techniques and boosting your metabolism. By doing so you will quickly discover that the pounds will start to drop off automatically!

For further information on boosting your metabolism, fat loss, improving health and functional fitness, gives us a call on 0208 432 9991, 07782200226 or click here to send us a message.

You can also follow Lean Body on any of the social media links below:

When you want to burn fat, there are some criteria we believe to be very important. The moves you do should:

  • Work a greater part of your body
  • Be as low-impact as possible
  • Be safe to carry out for higher reps and with shorter break sessions

These exercises are generally easy to perform, but still burn a ton of calories.

Goblet squat

The goblet squat is considered as one of the best ways to do a squat. Frontloading the weights enables you to maintain a more upright torso. This lowers the stress on your spine and puts more effort on your thighs. Goblet squats are safer to carry out than barbell squats, particularly for higher-rep, fat-reduction training.

Stand upright holding the weight near you chest. Squat until your hamstrings are on your calves while making sure your back is straight and your head up. Hold this position for a few seconds then push back up to your starting position.

Barbell Muscle Snatch or Dumbbell Muscle Snatch

The muscle snatch is a tweaked version of the barbell snatch. It is carried out from a hanging stance with the bar at knee or shin level as opposed to the floor. This position reduces the range of motion and handles probable mobility issues. All you are required to do is completely extend your ankles, knees, and hips to come to a full stand.

Start with your weight (barbell or dumbbell) held at the mid thigh with a wide grip with your hips slightly lowered. Start the pull by driving via the front of the heels, lifting the bar. Move into the second pull by pushing through the hips and knees lifting the bar up as fast as you can until it is over your head without bending your knees again. Hold the position for a second then slowly lower the weight back to your first position.

Alternating Kettlebell Swing

It has been proven that the swing improves fitness and helps to burn fat as much as running. The best part is that there is no joint stress that usually results from hitting the pavement during running. The swing also builds muscle at the same time reducing fat, stimulates metabolism and pushes the rear chain.

There are a few variations of Kettlebell swing, but the standard form of this exercise is a hinge from the hips, not squatting. If you’re not feeling it in your hamstrings during the exercise, you’re probably squatting rather than performing a hinge at the hips.

Keep your core tight, straight back, chest up, drive your hips back and thrust your hips forward explosively!

Burpees

The variety of movement being used in a Burpee helps you raise your heart rate, burn fat as-well-as being great for muscle strength and endurance.

  1. To perform a Burpee, squat downwards and place your hands on the floor in front of you.
  2. Push your feet back until you’re in a press up position.
  3. Immediately bring your feet back until you are once again in a squat
    position.
  4. Once your set, leap as high as possible from the squat position.

For an easier option, perform only steps one-to-three without the leap in number four and simply stand-up straight before you go again.

Bear Crawl

You normally learn to crawl before walking or running. Bear crawls have plenty of advantages than most moves.  They develop your rib and pelvic positioning as well as your breathing mechanics. They improve your shoulder stability and reinforce your core, hands, and wrists. They also work your thighs and upper body, making it an ideal fat-burning exercise.

Go down on all fours with your knees bent at 90 degrees under your hip and arms straight. Your hands and toes should be the only part in contact with the ground. Ensure your back remains straight as you crawl back and forth has opposite hands and feet moving together.

Walking Lunge

Walking lunges can be taken as the strength and stability version of running. You can do it constantly due to the side to side motion for the most fat-reduction push. An increment in the range of motion increases the stimulation in your hips and thighs, which in turn boosts your metabolism further.   

Blast-off Pushup

The blast-off pushup is the complete total-body pushup and another great way to burn fat. It is similar to modifying your regular pushup with a leg press. The result pushes your metabolism like crazy. It also works your upper body and core muscles more because you must slow down your body after your legs push you forward. It also mobilises your hips. 

Begin on all fours with only your hands and toes touching the ground. Drop rapidly into a plank position then do a push up. Go back to the plank stance then to the start position.

For further information on boosting your metabolism, fat loss, improving health and functional fitness, gives us a call on 0208 432 9991, 07782200226 or click here to send us a message.

You can also follow Lean Body on any of the social media links below:

In an ideal world, we’d all like to be able to dedicate an hour a day on exercise. Unfortunately reality likes to remind us that most of the time, a day just isn’t quite long enough!

Between work, family time, school runs and shopping, we all have packed schedules and a whole heap of commitments.

Here are 5 ways you can make time for exercise and improve your health and wellness:

1. Work Out On Your Way In!

On the days that you can’t find time for your favourite work out, use your journeys to and from work to get your blood pumping! Even if that means just getting off the bus or train one stop earlier and taking a brisk walk or jogging the rest of the journey, doing this regularly will make a significant difference to your overall health.

Not a runner? Just ride your bike instead! This will not only help you burn those extra calories but also give you burst of energy throughout the day.

2. Exercise On Your Lunch Break

woman exercising at work.

You don’t need to be a fitness junkie to sacrifice your precious lunch break to a training session. Scientific studies show that just 20-30 minutes of intense jogging or circuit training can keep you burning calories up to 48 hours after your workout and keep your waist line in check!

See these examples of short explosive workouts that you can do at work.

3. Work Out From Home, or Office

Get your sessions done even if you’re stuck in the office all day. Try these examples, all you need is a stability ball and some dumbbells:

  • Lean on the stability ball against the wall and perform 2-3 sets of squats.
  • Sit on the ball or raise it above your head, and perform lunges, ab crunches, overhead presses and back extensions for the 2-3 sets.

Keep it intense and remember to squeeze the target muscle on every rep!

4. Workout Before The Day Starts

Working out before the day starts allows you to ‘get it out the way’ early.

Not only do you not have to schedule it in for the rest of the day, it’ll get the blood pumping and boost your energy levels for the rest of the day.

5. Make Yourself Accountable By Working Out With a Friend

Don’t feel like getting to the gym after work? It’s easy to cancel plans with yourself but its another thing letting down a training partner.

“No one wants to be Debbie Downer by bailing and letting down your friend,” says Steve Stonehouse, personal training manager at Crunch in New York City.

You’re much more likely to meet your friend for a planned workout session at 6 p.m. compared to tentative plans you made with yourself for, say, sometime after lunch.

After a few weeks of feeling some of the benefits and building a habit, you’ll find it difficult to cancel on them. However if your gym buddy keeps cancelling on you, then it may be time to find a new gym partner.

For further information on boosting your metabolism, fat loss, improving health and functional fitness, gives us a call on 0208 432 9991, 07782200226 or click here to send us a message.

You can also follow Lean Body on any of the social media links below:

High Intensity Interval Training

10 Minute Short Workouts

So you think you’re too busy to work out? We’ve got the solution! In just minutes, HIIT (High Intensity Interval Training) will get you sweating, breathing hard and at the same time maximise the health benefits of all round exercise. Even better, Scientific studies show its proven to work.

You can read more about HIIT and how it compares to other forms of Cardiovascular exercise here.

What is HIIT and what does it involve?

HIIT- referred to and popularly known as High-Intensity-Interval-Training is based upon getting short, intense bursts of exercise done that have a big impact on your body and energy levels.

HIIT training can provide the same positive effect to your heart, lungs & metabolism in just a few minutes that you would expect from more traditional 45-60 minute workouts.

It may sound too good to be true but learning and applying this exercise technique can mean saving you hours at the gym and is a lot less boring than jogging on a treadmill for an hour!

You can use it with any aerobic method you prefer. The principles of HIIT can be applied with circuit training, running, skipping, rowing and even swimming.

So what’s the catch!?

Even though HIIT lasts only minutes it does have to be intense and push your body toward its limit for the best effects.

How Intense Should It Be?

High-Intensity exercising is obviously not a casual strolling workout, but you don’t have to go until you feel faint either. You don’t need any fancy heart rate monitors but monitoring your progress each week gives you a guide on your development.

Got 10 Minutes?

Try this with either swimming, rowing or running…

Warm Up for 2 mins

Fairly Quick Pace for 2 mins

Recover at Slow Pace for 1 min

Fast As You Can for 2 mins

Recover at Slow Pace for 1 min

Fast As You Can for 2 mins

Rest

As your fitness improves or when you have a bit more time, try adding in extra circuits!

Be Inspired

Even if you have a full schedule every day, there’s always time for HIIT. It will give you an energy boost that can help you through a busy day.

Keep It Interesting

Be creative, with your favourite music playing and even buddying up with someone you’ll be soon looking forward to your workout.

Start off slowly if you’re fairly new to exercise or just getting back into it.

Start with consistent 7 minute workouts and then add more time as you progress. Change the workouts as you go along and challenge yourself by logging the repetitions, sets and rounds as you go along.

HIIT can be done anywhere, all you need is a small space,  jogging-on-the-spot, bodyweight exercises and even a chair or desk can be used as apparatus to work off. You can do it before you start the day waking up just 10 minutes earlier, on or lunch break and outdoors.

Try New Exercises

The convenience of HIIT means that you can apply its principles to many different activities. Too hot outside? Try some HIIT in the pool against the water resistance. Use a spin bike when its too cold outside. If you’re away for work or on vacation try it in the corner of your hotel room with some on-the-spot-jogging or jumping squats.

The main thing is you go all out in the time you’ve set yourself with less intense intervals or shorter rest periods.

Learn about how we incorporate HIIT at Lean Body here.

For further information on boosting your metabolism, fat loss, improving health and functional fitness, gives us a call on 0208 432 9991, 07782200226 or click here to send us a message.

You can also follow Lean Body on any of the social media links below:

Ah yes, that sweet tooth. Not even us fitness professionals are immune to sugar cravings! What separates the mind-strong from those who just can’t resist temptations?

It may be more simple than you think!

Instead of fighting through future sugar cravings, here are five ways to give in to it… in a healthy, low sugar type of way…

1. Brew a Natural Fruit Tasting or Herbal Tea

Infused, herbal tea.

You might feel hungry between meals but most of the time all your body really wants is a hydrating beverage. Popular with many are raspberry, mint, green, flower teas and of course water. With little to no sugar at all, sip one of these and any cravings should subside.

2. Infused Water

Fruit and veg infused water in large jugs.

Infused water is one of those things that you order when you’re out and about but very easy to put together at home or at the office. Simply chop your favourite fruits or veggies and let them marinate in a cold pitcher of water. For an extra refreshing taste, try using sparkling water with lemon as a base.

Try some of these variables:

-Cucumber

-Orange + Apple

-Lemon and Orange

-Fresh Mint

3.Make Your Own “Low Sugar Version” Snack

Bowl of low fat greek yogurt and a cherry.

Instead of reaching for that cookie, make a healthy pudding that contains far less sugar. Here’s one idea, add 2 to 3 squares of natural dark chocolate to a small tub or total 0% fat yogurt (which has far less sugar compared to other flavoured yogurts) mix it up, and you’ll have a sweet tasting and a high protein snack, the fat in the chocolate mixes well with the yogurt and is highly satisfying. Not into chocolate? Try a few berries and mix that together!

4.Take a Break and Read Something That Will Take Your Mind off Things

Girl lying down, browsing the web.

If you’re someone that enjoys scrolling through Instagram, Facebook or skimming through websites, use it to your advantage! Try and avoid doing this much throughout the day and save it for when you start feeling the crave. This way you can use in some cases aimless web surfing and put into good use.

5. Go For a Walk in The Fresh Air

Man taking a walk.

We can sometimes underestimate the benefits of a brisk, revitalising walk. Fresh air and a bit of bright sunshine can make all the difference when you need to feel rejuvenated and energised whilst also giving you a boost for the rest of the day.

For more information about Sugar Cravings and why we get them, check out this interesting article by Casey Thaler, B.A, explaining the science.

For further information on boosting your metabolism, fat loss, improving health and functional fitness, gives us a call on 0208 432 9991, 07782200226 or click here to send us a message.

You can also follow Lean Body on any of the social media links below:

With all the articles and diet fads out there it’s sometimes hard to know what really removes unwanted fat and helps to get you toned. Below I’ll explain the approach and attitude you need to take the first steps to feeling fit, toned and confident!
If you’re new to exercise, or just can’t get into a regular routine, start with what you enjoy whether it’s a particular workout, a sport or just a brisk walk. This way you’re more likely to stick to and sustain for the long term, increasing your chances of success.

Secondly look at your eating habits and I don’t mean falling for the latest diet ‘fads’!

Start by eating 3 times a day with a few hours gap in between and then once you’ve established that into your daily routine without ‘grazing’ as the day goes by, then start looking at the amounts and the quality of the food itself!

Set yourself time frames on when you’re mentally ready to further improve your nutrition. Take small steps and make sure you get to each base successfully and you’ll raise your chances of getting the body you want, keeping it and feeling good about yourself!

According to Jordan Metzl, a sports-medicine physician at New York City’s Hospital for Special Surgery and author of The Exercise Cure:

“Exercise is the best preventive drug we have, and everybody needs to take that medicine.”

So not only are your new goals going to get you to look and feel better on the outside, they’re going to keep your insides toned and healthy too!

So to clarify, stick to your meal times- small to medium sized portions- the right balance of proteins, carbohydrates and healthy fats and you’re on your way.

Stay tuned for a balanced nutrition plan, to start your journey to healthy eating!

For further information on boosting your metabolism, fat loss, improving health and functional fitness, gives us a call on 0208 432 9991, 07782200226 or click here to send us a message.

You can also follow Lean Body on any of the social media links below: