Research has shown us that living through your 40’s can be the most challenging decade of your life both mentally and physically.

This is when you are at the highest risk of being diagnosed with chronic diseases, often stemming from lifestyle habits.

In particular, excess levels of unwanted body fat are associated with shorter life expectancy, fertility, poor mental health, productivity levels and self-confidence.

 

The statistics on these numbers make it a grim reading for middle-aged men and women.

Statistic show:

  • Just under 2 billion (1.9 billion) people worldwide are classified as overweight or obese – that’s around 40% of those being in their mid-to-late 40’s.
  • Up to 40% of obese men who are not diabetic men have registered a drop in testosterone levels.
  • Men in their 40’s are most likely to commit suicide.
  • 1 in 5 adults have reported some level of progression in their mid-40s.
  • 60% of these individuals deal with mental health.

 

It’s worth bearing in mind these issues do not need to be inevitable and you can turn things around.

Living a healthy lifestyle can be the solution to controlling, preventing, and reversing many of the health issues above.

 

Staying Healthy Beyond Our 40’s

 

Starting your fitness journey can be the best ‘anti-ageing pill’ you can find:

1. Living a healthy lifestyle, type 2 diabetes is preventable and reversible for most individuals. Research has shown that if you are overweight and diagnosed with diabetes, losing 5-15kg (11-33lbs) can reverse this within months.

2. Fertility rates in both men and women see their first significant dip in the 40s and decrease even further for those who are overweight and sedentary. For example, obese men are more likely to suffer from issues with decreased testosterone production when compared to healthy weight individuals.

Fertility levels may increase by almost double for obese individuals who lose weight and research has also shown that testosterone levels improve alongside a regular exercise regime in men.

3. Those who exercise regularly reported almost a 50% reduction in mental health symptoms and a high-quality varied diet is linked to improved mental health and cognitive function.

So, being in your 40s may bring a raft of increased mental and physical challenges, but these do not have to be a life sentence. You can take back control of your health.

 

Ashis transformation story:

Ashis is similar to a lot of the clients that we coach at Lean Body Training in Finchley. He has a demanding job and a busy lifestyle.

He had been going to the gym on and off for years but frequently would plateau and lose his motivation. Having a trainer, losing belly fat and taking away the guess-work were changes that he needed to make.

Now 42 during the transformation process Ashis has lost 2 stones and lost inches around the waist.

He said:

“I’m the fittest I’ve been in years and exercise has become more enjoyable. The process taught me that accountability and consistency are key, as well as staying positive.

Having the right help with the right coach is paramount, as long as you follow the structure laid out, results are inevitable”.

With a lot of guys we first meet, all it takes is a level of commitment to get them past stage one – that important stage when you start to see changes.

These alone are so motivational and will carry you forward.

 

Read: How quickly does it take to regain strength after taking a break

 

 

If you’re someone recently suffering from knee pain, back pain, neck pain or general tight and stiffness then we promise you you’re not the only one.

The issue stems from the fact that humans aren’t designed to remain in a single position for hours at a time, we’re designed to be mobile. Think about your day today… How many hours did you spend sitting down in front of a screen and driving? When we limit ourselves to very little movement it’s given that we will experience discomfort of some kind.

Before we go over our top tips, we want to say that this isn’t a curing-article and if you suffer from any severe physical pain we would advise seeing a physical practitioner of some kind. The tips in this article are just some strategies we use to help get our clients out of pain.

 

1. Breaking up the day with movement

This doesn’t mean doing an exercise, just try moving your joints and muscles in ranges that are different from sitting at your desk. This will help get the circulation going and stiffening of the joints.

For example, stretching in the morning, going for a brisk walk at lunchtime or a jog in the evening. Don’t overthink what you’re going to do just move.

 

2. Arrange your workspace

Try to be away of what position you’re staying in most. If you have to constantly protract your neck forward to look at a screen, your neck wont be thankful.

Aim for a setup and positioning of screen, desk and seating, also the space to move to the sides and just move-a-little.

 

3. Managing stress

It’s not the first thing that comes to mind when suffering from pain and niggles, but your stress factors may be the reason why you’re suffering in the first place.

Chronic stress not only increases tension in the muscles but can actually change the quality of your breathing. By breathing, heavy and frequent through the chest and with the mouth, you’re contracting the neck area constantly – which further tenses and tightens that area.

We recommend breathing from the belly as much as possible, along with stress management techniques such as meditation, walking, exercise and mobility training.

 

4. Get Stronger

This is something our clients can definitely attest to. Getting stronger, especially in areas that are weaker, is a fantastic way to reduce aches, pains and stiffness.

Every muscle in our bodies has a role to do. When a muscle is very weak, another muscle may try to overcompensate that role to ‘help’. This can then create a series of issues in that area.

If you currently do not do any form of strength training, then we recommend making this part of your routine.

If you don’t know where to start with your training, why not apply for our Personal Training services and book your Free Consultation Here

 

When building lean muscle there are a few fundamentals that you need to know and focus on. However, before you start the process, you have to be mindful of that, in order to be successful with the muscle-building process, you will need to be consistent and take a long enough approach to let muscle fibres grow.

Apart from being consistent and patient in the building process, in this weeks article, we share some key principles to help you build lean muscle tissue.

Firstly, an important area to focus on is your nutrition.

 

Here are three nutrition tips to consider:

 

1. Consuming Enough Calories

 As a guide, if you’re training 3-4 times per week, aim for 15-20 calories per pound of overall body mass. For example, for a 200lb male, at 12% body fat, we would recommend 3100-3500 calories per day. If you’re nowhere near the calorie requirements you need to gain muscle size, don’t complain when you don’t see the results you’re looking for. Time to make eating a daily priority!

 

2. Include Healthy Fats Within Your Diet

Not only do essential fats support your immune system, lower inflammation and help deliver vital vitamins around the body, but foods like oily fish, avocado, nuts and oils provide 9 calories per gram. If you’re struggling to add calories to your diet, you’re missing a trick if you’re not adding in your fats. Fats should form around 20% of your daily calorie intake.

 

3. Eat More Protein

Protein is a key building platform to help you build lean muscle mass – but are you eating the right amount? There are many different opinions about the quantity you should eat each day. A good amount to start aiming for is 1.5 grams per kilogram of body weight for muscle gain and repair.

The process of gaining muscle mass isn’t as simple as just working out protein and food intake requirements.

 

To help you gain muscle you have to also really focus on the quality of your training sessions.

 

 1. Emphasise Focus When Working Out

You shouldn’t really be wasting time when working out. Avoid spending more than one hour on actual training time. To ensure your sessions are really productive, prepare your workout ahead of time, whether that means noting your session beforehand or planning your exercises prior. That means you can get started, train hard, and then get on with the rest of your day.

 

2. Time Under Muscle Tension

 An area where we see so many people in the gym going wrong, is their inability to use weights at the right amount of tempo. This is important to make sure that the timeframe being used is one which supports muscle growth. For this to happen progressively, you must make your set last between 45 – 75 seconds. Quickly performing 12 reps in a set could take between 20-30 seconds. You get completely different results if you try the same 12 reps with a 2-3 second lowering tempo, quick pause at the top of the exercise and 1 second on the way up, and repeat.

 

3. Mind & Muscle Connection

 To grow muscle, you must muscle learn when to contract it. The best way to learn how to do this is how to focus on the muscle you’re training during the set. So next time you’re performing your set, slow down your reps, focus on the muscles you’re working and reap the results!

Finally, an area often underestimated when it comes to building muscle is REST AND RECOVERY. This factor for many is sometimes one of the hardest to achieve but it plays an important part in the muscle building process.

 

Ensuring that you recover enough after your training sessions allow the body to revitalise and repair damaged tissues. Remember that during weight training, muscle fibres actually get damaged (small microfiber tears) and only afterwards, when we rest, does the body start to repair these muscle tears and create muscle growth. Consistent attention on recovery increases your energy levels and prevents body fatigue, allowing you to train on a consistent basis and perform better in your workouts.

 

A lack of sleep can increase your cortisol levels (the stress hormone) and levels of stress on this hormone could in turn potentially impact your testosterone. If you don’t know this by now, we need testosterone to grow! So make sure you focus on getting quality sleep, ideally 7-8 hours.

 

Some other recovery techniques that you should be considered can include mobility work, stretching and types of massage can help too.

 

Have a great week,

Lean Body Team

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

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

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

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

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

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

2. The right environment always trumps willpower

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

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

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

3. Make your journey flexible

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

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

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

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

So heading into Autumn ask yourself these things:

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

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

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

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

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

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

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

 

 

 

 

 

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

 

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

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

 

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

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

 

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

 

2. Removing the ‘all or nothing’ strategy

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

 

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

 

3. Don’t compare yourself to others

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

 

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

 

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

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

 

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

 

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

 

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

 

How to lose weight by walking

 

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

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

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

 

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

 

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

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

 

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

 

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

 

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

 

Additional Benefits

 

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

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

 

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

 

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

 

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

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

 

Sleep

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

 

Number and timing of meals

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

 

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

 

Hydration

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

 

Keep busy

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