Blog: What I wish I’d known when I started training.

It’s interesting how your perceptions change over time.

We all get into training for different reasons. Whether you stick with it or not depends largely on what drives you, your success, your resilience and the people around you.

How my perception of training has changed since I started.

I originally got into training to lose more weight. I was overweight until I was 19 and by 21 I had lost over 7 stone through diet alone. The weight loss had slowed down and I wanted to move the scales more. I was also 11 stone and I still didn’t have a flat stomach and I couldn’t understand why.

Signing up to a gym I wasn’t too interested in getting ‘massive’. I’d always been fat growing up and an ideal body type was being as thin as possible. Maybe it was to reassure myself that I wouldn’t get fat again… maybe it was obsession. I’m unsure.

One thing is for sure. I did think once I’d lost weight it would immediately cure all my problems. I wasn’t too popular growing up. I didn’t have any girlfriends until I was 19 and I put a lot of this down to the way I looked.

From this point of view, fitness wasn’t too important to me. I was aware it wasn’t healthy to be overweight, struggling to run up the stairs but that wasn’t the driving force.

For me it was just about looking as good as possible, as quick as possible with as little work as possible if I’m honest and it’s a shame because it stopped me from finding the fun sides of training until much later and it was a chore.

I was very focussed on getting the most out of my time at the gym… perfection with minimal effort.

My friends were into bodybuilding so like a lot of lads I started there. It also suited what I wanted to hear, lift some weights, have a rest in-between, go home and no cardio! I hated the idea of that.  

I am also a little tech heavy so when I researched training it seemed to support what I wanted to hear. The problem is when you only look at a coin from one side you often miss what’s on the back; the other points of view.

Also like many other things you find that bodybuilding is their only way of training. Everything else is inferior. There is only one way to skin a cat.

Fast forward to where I am now I train because its something I enjoy.

I have an active lifestyle and I like having the fitness to be able to do things without worrying. Sometimes it’s my time to myself away from work. Sometimes it’s somewhere I go to see my friends. It can be a place I go to de-stress.

Go back to where I was at the beginning, I put all my problems down to the way I looked.

Turns out for me I was missing out on a lot of things to fill my life. Hobbies such as mountain biking which I couldn’t even attempt because my fitness was so poor.

My social circles didn’t allow for activities either because my friends just wanted to go out and get pissed.

I had low confidence and confidence comes from within. To be yourself but also to have things that you feel you are good at.

For me its good having a level of fitness. It’s nice feeling good in myself, knowing I am strong and fit and I want to hold onto that. Going deeper and looking in hindsight I think it’s something that’s needed in all of us. There is a primal part of us which needs to be fit.

When we feel down about our bodies only part of it is the way we look. We tell ourselves its just the way we look but the second someone starts training with us and they see themselves getting fitter and stronger they immediately become more confident.

To me that’s because there is a difference between being overweight, weak and unfit vs being overweight and strong and fit which takes me onto what I would change about my journey.

If you’ve got kids, you want to be able to keep up with them. If you look at those around you getting older and experience complications, it’s something’s you want to avoid. There is a feeling of strength which comes with being fit.

So what would I have done differently?

  1. I would have prioritised fun over perfection.
  2. I would have got fit from the start
  3. I would have paid less attention to what others were doing and focus more on me
  4. I would tell myself it’s ok to take a break once in a while.
  5. I would hope I had found something similar to what I do now rather than just following blanket programs off the internet feeling like I could do it myself.

To expand a little bit more…

Fun over Perfection

Everything is easier to stick to when you enjoy it. When it comes to fun we all find that in different ways. What I find fun depends on where I am. In the gym its hitting new personal bests or completing a workout I found challenging and seeing my friends. Here it’s different, we’ve got a small community where we know everyone.

Fitness from the start

I would have got fit from the start. From an aesthetic point of view I can get away with a lot more if I burn more calories which means I’ve been able to lose my weight and keep it off. It means when someone suggests something new I’m always confident I can at least have a  go and once you get past that first initial stage of ‘I don’t want to do cardio’ it does feel really good at the end!

There’s that saying ‘No-one regrets a good workout’

Paying less attention to others

When I say paying less attention to other’s I suppose that’s really vague. It’s targeted at a few things:

  • Magazines
  • People
  • Things on the internet
  • Myself

I suppose in some senses I wish I’d have ended up in different circles because there is a lot which gets missed in gyms.

I try my upmost not to be negative so I hope this doesn’t come across in that way but I do have a bit of an axe to grind with bodybuilding and the fitness industry.

I know we don’t all aim to be bodybuilders but if you read a lot online or go to a commercial gym, even work with most personal trainers, you’re going to get some form of re-hashed version of it.

The problem is it’s just one side of a coin. It’s focused on purely how you look and in some senses a bit of a sham. Most people on a magazine cover didn’t get there doing the workouts they tell you about and there’s lot of sales lies.

‘These 10 workouts will flatten your stomach’… no they wont. A proper combination of diet and training will flatten your stomach and most compound lifts (squats, deadlifts, lunges) will develop your stomach as much as a sit up.

Some weights are needed for a toned physique but not at the cost of all fitness training; avoiding any circuits or workout styles other than 3 sets of 10.

There are many more ways to get to where you want but you don’t discover them until you step outside a commercial gym.

Taking a break

For me I used to train four to five times a week and never take a break. I’d often find myself burnt out, tired and not enjoying training.

When I switched to training for strength one of the main points of the program was that rest days are crucial for your body to recover and adapt.

Years ago I’d have been terrified that it meant I was going to rebound but fortunately I started when I was in a better place.

What did I notice?

Well the program was really effective. I got stronger, I looked better, I didn’t get fat and most importantly I found I had a much better training life balance.

3 times a week works great in the gym for me. I also noticed when I started doing more I got the same burnt out feeling and the solution was to either adapt what I was doing and sometimes take a break.

I’ve seen it before in clients but like everyone when it’s yourself you are somehow different. Most people with us train 2 to 3 x per week and that fits them great. The ones who train more however you can see when they’ve done too much.

It doesn’t take a big break. A week doing half what you would normally. Lowering your weights or even taking it off entirely. It’s called a de-load in training and it’s often the hardest advice to take.

It applies with dieting too. We can’t go at 100% all the time. You need to the time off to then go forward with more energy.

The key to taking a break however is you have to trust it’s part of the program. Trust yourself to go back in next week. It’s not a break if you’re hard on yourself and you don’t relax.  

Finding something like what we have here

You’d think that owning a business I was the best person to tell you all about it and yet sometimes I feel like I’m the worst. Being inside something and it been something that’s so close to your heart makes it hard to take an outside perspective. ‘Forest for the trees.’

I used to be a big believer that I could do everything myself. I still believe that now but what I have learned is I don’t half waste time making mistakes!!! Those mistakes are emotional and it’s much easier to pay someone else for their experience.

It’s why I take my car to a mechanic when the job is big and why I pay for advisors to run my business. I invest in people.

It’s the same with your body and at this moment in time I think the offerings most people are given are poor. A 30 minute induction by a trainer who doesn’t care and then you’re left to figure it out yourself.

Our Training Camps aren’t much more than a Bannatynes membership and yet every session is programed out and coached.

The next bits atmosphere.

I like to see the best in things. I like to say gym classes aren’t full of clicks and that people can’t be judgemental and stand-offish but the fact of the matter is they can. Working in commercial gyms I was fine, I was there all the time but from the perspective of someone new I can see what it’s like and you’re either lucky and meet the nice people but if you’re not outgoing you might not. If you’re completely new they’re intimidating.

If a gym has 4000 members, you aren’t going to get to know all of them and it’s impossible to do that.

Working with a membership of 60 – 70 though that’s much more different. Everyone has a feeling of belonging to this place.

Training is directed so we all have something in common. There’s a social vibe everyone can join.

People are training to feel good in themselves, have a good time and not to be better than you. It means we’re developing a family and doing activities not just here and outside the gym so, if I was my younger self I wish I could have had all that earlier on.

I’d have trained better, built my confidence faster, made less mistakes and had much more fun.

If there’s one thing you could take from this article it’s that you have options when it comes to training and at the forefront of everything should be finding something you enjoy.

I was 18 stone when I started and I’ve now maintained my weight for over 10 years now. I had a lot of ups and downs over that journey but I got there. You can do exactly the same.

The next thing I’d take away is fitness doesn’t stop when you hit your goal weight. There’s much more you can take from it so why not search for that now. Enjoy being fitter and stronger and all around healthier.

I hope this article has been useful if you’ve got any questions drop us a message and get in touch.

Sean

6 Reasons To Get Fit

To get started, a few quick facts about fitness:

  • You only get one body!
  • Only 10% of people are successful at losing weight through diet alone.
  • Regular weight training increases your daily metabolism.
  • What you do now sets the tone for the rest of your life
  • Muscle mass diminishes at the rate of 0.2% – 2% a year after 40 and it all depends on how active you are
  • Everyone can reap the benefits of fitness, regardless of age, shape or size.
  • Parents who exercise regularly are good fitness models for their children; this encourages children to lead a healthy lifestyle.

Yet despite all that for 90% of us fitness is not something we’re keen on.

We all know we should do it in the same sense that smokers know they shouldn’t smoke but the very thought puts us off.

We make excuses, tell ourselves we haven’t got time or that it’s something we’ll get around to.

We think about how far we have to go to ‘get fit’ and that alone puts us off. It’s like sitting at the bottom of mount everest dwelling on how far it is to the top. It’s easier just to stay sitting and not bother.

And where is the compelling drive?

Especially when for a lot of us the idea of cardio is grinding out an hour on a treadmill or going to a clicky body pump class.

The fact of the matter is.. Getting started is going to suck a bit.

We’re going to be out of breath, sweaty, maybe even light headed and it’s going to feel like it’s never going to get any better and that’s where a lot of people stay.

Flip side of the coin… there are people who seem to do it effortlessly. Where it’s part of their daily routine and they never miss a session.. Maybe they’re just born that way.. Maybe they enjoy it and there is nothing between fit and unfit.

So why should we do it? And how are we going to get there?

1: It does get easier!

For a lot of people the reason their fitness is so bad is they just do not get started!

I explain to my clients all the time that gaining fitness happens really quickly compared to other goals…

If you want to lose fat or build muscle you have to wait for mass to physically be burned or gathered. That is going to take time! Nutrients either need to be taken from one place and expended or consumed and put to the right place in your body.

For fitness, everything you need is already there!

You have muscles for movement…
Lungs to take in air..
A working stomach to take in energy..
And a heart to push it all around…

Your body just isn’t very use to using them at first. It can adapt very quickly.

In my experience the body reacts equal to the stimulus.

Go for an incline walk and it’s going to take a long time for you to build up to running.

Start doing some interval training though to a tougher intensity and it’s going to adapt quickly.

You get out what you put in.

Once you do start pushing yourself then your body will adapt and it will get easier. You’ll develop a mindset that CAN push yourself rather than you can’t and everything will develop pace.

The main thing is to give your body time. Pick a schedule you can stick with and your body will adapt with time. Even training once per week is much better than sat on the couch doing nothing.

2: It is going to give you more energy!!!

This may sound counter intuitive as why would moving more give you more energy so bear with us a moment while we explain.

Think of your fitness like your car engine. If you’ve got a small engine, day to day driving is going to be harder work.

Driving up a hill, means dropping into a lower and screaming just to get to the top.

Put a bigger engine in the car and you can attack it in whatever gear you want.

Day to day tasks become easier and so it takes less energy from you.

The negatives to a bigger engine in a car is it needs more fuel. For us that more food though and that’s a positive 🙂

3: Less stress! (Double Energy!)

What’s your routine atm?

Is it going to work, come home, repeat?

Are you surrounded by the same people with little variety through the week?

Are you carrying the baggage from the day home with you?

A change of scenery is going to help!

Along with that it’s going to give you time to zone out. One of the best things about training is it’s an hour when you’re not thinking about anything else so when you go home you’re your best person.

For some it’s a vent.

Physiologically it’s going to release lots of dopamine which is the feel good hormone which will help you relax.

It’s a time where you’ve achieved something for yourself in the day and not everyone else.

All of which is a better you with more energy.

4: It increases your output.. making you fit enough to lose weight!

What do I mean by this?!

The fitter you are in the gym, the more you are able to do.

It’s not impossible for a fit person to burn a 1000kcal in very active cardio gym session.

Do that 3x per week and that’s over 3000kcal!

Fat loss happens when we are burning more calories than we consume and so that’s a lot of wiggle room than if you are sat on the couch.

Yet starting out a lot of people might struggle with the first 10 minutes.

I’m not trying to put a dampener on your fat loss efforts. It takes time, it’s a journey. Anything is good if it’s an improvement on what you did last week and I want you to focus on the end goal. How much easier it would be to stay in shape if you could do all your fat burning in one session!

5: It’s all about accomplishment.

Very often I see people imposing artificial ideologies on others. ‘It’s easy for you because you enjoy it’ etc..

You can’t look at someone and know what they’re thinking.

I’m not going to pretend some people don’t enjoy cardio, sessions can be fun. However I didn’t always feel like that and there are times I still find it hard.

If I’m hot, sweaty and really pushing myself, please don’t tell me I’m having the time of my life… because I’m not!

The feeling of accomplishment after however is buzzing!

Going home and telling friends about the workout, or thinking back 3 months to the time where I couldn’t do the warm up.

That is what I enjoy and it’s like that for a lot of others too.

6: Confidence – The ability to do what you want without thinking about it.

Finally the biggest reason I have for been fit is confidence, been able to do things without thinking about it. Not having to make excuses if your family wants to do an activity or a long day out.

It’s hard to express without experiencing it, especially if you’ve never been fit before but I grew up struggling to run up the stairs.

These days the last barrier to me doing anything would be my fitness, I just don’t have to think about it.

Nowadays we have clients who at first wouldn’t have set foot in a gym arranging all sorts of activities.

Having a go at crossfit, doing white collar boxing matches because they’re confident and want to try new things and that’s without talking about the more day to day stuff like doing things with your kids.

Been fit is a great feeling and it’s something everyone should have!

HOW TO GET STARTED

In terms of getting started at some point you just have to pull the trigger. I remember interviewing Rachel, the girl who has lost 11 stone with us. When I asked her what gave her the motivation to do it she said ‘I just knew I had to do it and I needed to stop putting it off’

Rachel started at 30 stone with us and I can’t imagine an harder place to start from.

In my time I’ve also trained clients who are deaf, blind and with physical disabilities and it all come down to just getting started. Some gym’s can be scary but ours isn’t and in my experience most have some of the friendliest people you’ll meet there.

One thing I say a lot is build it up. You’re only competing with yourself and aiming to do better than yesterday. Keep going and it will all get better with time.

Apply the FIT principle.

Fit is an acronym for fitness and stands for; Frequency, Intensity & Time.

Frequency – how often you work out

Intensity – how hard the circuit is, how low the rest is, the difficulty of the exercises, the weight used

Time – the length of the circuit.

Rather than progress all at once, work on just one element. Go from a 10 minute circuit to a 15 minute to a 20 minute circuit.

This is the basic premise behind the couch to 5k program which is so successful and it does work. Over time you’ll be in the gym regular doing all the great things you see on our facebook and instagram.

No one ever regrets a workout.

It’s 16 weeks until summer now. If you start you have plenty of time to see a difference.

Think we can help you get in shape? Drop us a message to get in touch.


12 Weight loss tips for busy people and professionals.

Losing weight and trying to find time to keep fit isn’t easy. It’s even harder when you have to balance it around a busy work life and family.

Fortunately what you lose in time you can make up for by working smart.

Here’s our top tips for busy people and professionals.

1) You don’t have to train every day.

Plenty of research shows that training 2 – 3 x per week either with resistance or HIIT training is enough to get 80% of the benefits from exercise. After that it becomes ‘marginal gains’.

Marginal gains is when you double the work but don’t get double the result. In fact after hitting the optimal point there’s a steep drop in results from training. You might be training twice as much to only progress 20% faster.

2) Boost your metabolism with workouts.

Resistance training and HIIT training produce an effect in your body called EPOC. This where after you stop training your body is still recovering from the workout, boosting your metabolism and burning more calories.

It’s healthy and the effect can last for up to 48 hours.

EPOC is produced through weight training and high-intensity interval training so follow a weight program and some of the finishes we post on our social media to take advantage of this effect.

3) Make your training fit around you. – Shift workers especially.

Shifts-patterns and working nights can play havoc with training.

Rather than viewing your training from a day to day perspective, look at it over the week. From that perspective things balance out much better.

If you workout all 3 days in a row it often means your body has more rest while you’re back at work.

Some of our clients finish a night shift, come straight to the gym and then go home to sleep. It’s not as good as working a 9 to 5 but it doesn’t stop you from getting a good result.  

Even then training 1x a week is so much better than not at all.

4) Accept what fits around you is better than perfect.

Possibly one of the biggest things i’ve learned and observed in training is that aiming for perfection rarely leads to it.

Facebook’s motto is “done is better than perfect’ and that fits to training too. Aiming for perfection often leads to burnout and procrastinating on the things you didn’t get right rather than what you did.

Changing your body shape and getting fit is a long game. Things will crop up and get in the way. The routine what fits around your lifestyle will be the easiest to stick to for the long term and get the best results too. Also you won’t resent it.

Most of this article is based around that principle.

5) Train for more than fat loss!

There are plenty of reasons to train; long term health, reduce stress, living longer, reducing injury risk, positive mental health all of which can be tracked by your strength and fitness performance.

Aligning your goals with something positive gives you more reasons to train and there are direct correlations between that and how long you will live.

Joining a community is even better. Small gyms, group training, the people you meet are great and will motivate you!.


6) Eat on the go.

There has never been a better time to live in to lose weight. Companies and the pubic are a lot more health conscious now, there’s pressure from the government to fight a growing obesity crisis and even McDonalds has low calories options, take advantage of them!

Don’t listen to your nan who hasn’t touched a meal deal in her lifetime and grew up in an era where fats was directly responsible for all health related deaths. The industry has evolved and when your on the rush stopping in at tescos, subways or boots is a real help!

Remember tip 4, it doesn’t have to be perfect, even most petrol stations sell protein bars now.

7) Watch out for hidden calories! Check the label and choose an Americano

Unfortunately on the other side of the argument companies have got better at tricking you too.

Volvic do a flavoured water that has the same calories in it as a can of coca cola… WTF!

Always check the label and compare the calories. Unconscious eating is an easy trap to fall into where you don’t realise you’ve taken in a big hit of calories.

Coffees are the prime culprit for this. An Americano with milk in will average out about 40kcal.. The same size really nice ‘latte’ can be north of 300 – 400kcal. Check the label first and be aware of hidden calories.

8) Take advantage of tech and try flexible dieting.


Wrapping two tips up into one here, technology has evolved a long way too!

Calorie counting is one of the most effective ways to lose weight! This is because if you’re accurate it can’t fail. It’s hard physics, if you burn more energy than you take in it has to come from somewhere else (FAT :] )

Before it used to be a laborious task. Now with apps like MyFitnessPal it’s easier than ever.

Download the app, input your body weight and activity and start tracking.

The app has a huge user database of food and calories and all you have to do is scan the bar-code. It’s like the wikipedia of calories.

Most problems we see arise from calorie counting come from when you set your calorie intake too low! Do that and you’ll be licking stevia tablets for flavour. Set it up right and it can be one of the best ways to diet.

Calorie counting is proof that you can enjoy treats and still lose weight. It allows you to balance good food choices with a bit of treats which is one of the best ways to lose weight and keep it off for good. Cutting things out entirely rarely ok.

My top tip would be to set it up to lose a pound a week and then if that becomes easy you can reduce your calories a little further or increase your activity.

9) Avoid sugar.

Sugar is addictive, drives cravings and makes it hard to regulate your appetite. If you’re on the go all the time it’s easy to get stuck into a loop of sugar hits through the day. Instead try a snack with complex carbs, healthy fats or proteins such as healthy pop corns, protein bars, beef jerky.

10) Take a Lunch Break!

So many of us have tight deadlines and targets to meet that we develop this false ideology that working through our breaks will make us more productive.

Taking a 30 minute break will give you some much needed mental down time. It will reduce your stress and mean when you return to work you are more focussed. You won’t have as much time but you will do more in your time.

Often when we crave food or ‘feel tired’ it’s a sign of the day taking its toll. You work hard all day and then it hits you in the evening and your body is trying to recover.

Taking a break will do more for your body, shape, business and mental health!

11) Don’t compare against your younger self.

I see this with Dad’s a lot and it applies to all of us in one sense or another. They was used to going to the gym 4 days a week or playing sport or some other form of activity when they was younger and when it comes to training now if they’re not doing the same it’s not quite good enough. It’s not true.

For most of us our younger selves was idiots. We winged it and training was rarely optimal. What you lack in time you can make up for in thinking smart. Following a proper plan 2 – 3 x a week will get great results for most of us. All of our clients are fitter with us within 6 months than they ever was when they was younger.

12) Train in a group!

Anyone can achieve anything with the right direction, support and environment provided they are willing to change.

Group training is a great way to get the most out of your training without paying 1-2-1 prices.

It doesn’t have to be with us, working with a group will mean you push yourself more, give you more reasons to come as you make friends and having a new friendship group is brilliant if you carry a lot of stress with work.

– Sean

Think we can help you get in shape? Drop us a message to get in touch.


Supercharge your new year motivation

January is here! It’s a time when we’re looking back at everything that’s happened in 2018. The things that we have achieved and the things that we let slip to the wayside. It’s a time when motivation is high, where we can wash off all past attempts and approach things as a clean slate a fresh start!

So now, when your motivation is at its highest. You’re looking to join a gym. Here’s our tips for making sure you achieve your new body goals.

1) Set realistic, detailed goals.

Whatever your plan, you must be consistent for it to be effective. Don’t get stuck in the trap of ‘what’s best’ on paper. What’s best FOR YOU is going to be the plan you can stick to. Ask yourself:

Is my goal realistic?

If you’ve never lost weight before then losing 2lb a week is fast. Over a year that would be 100lbs. Time is your friend. Ask yourself:

Am i going to be able to stick to this… in 3 months time?

Can you see yourself still doing it at Easter? If not, go back a step and pick a target that works. You can always do more as it gets easier.

2) Do things one step at a time.

Everything doesn’t have to be perfect to train.

For example you don’t need the perfect diet or routine if for the last 3 months or more you’ve not trained or watched what you eat.

Procrastinating on getting everything perfect stops a lot of us from getting started or can lead to early burn out. We call this waiting for the stars to line up.

If you wait for the stars to line up it’s rare you’re going to get the opportunity.

Instead do things one step at a time. Often making one positive change will lead to another. After you’re into a routine of training naturally you’ll want to start eating better so if you have a bit of faith you can focus on getting into training and then as that becomes easy you can then put your focus into food.

3) Make a plan and hold yourself accountable.

You’ve heard the saying. ‘Failing to plan is planning to fail’

It works for the simple stuff too.

Once you’ve made a plan be specific and go into detail.

If your plan is to train 3x per week, what days are you going to train?

Having a routine gives you something to stick to on the days when you’re not quite feeling it.

It also gives you a structure to plan around so things don’t accidentally get in the way. It keeps training high up on your priority list which you need to do if you want to look a certain way by April or June.

4) FOOD – Start with the basics

This applies to newbies and seasoned pros who’ve just got a bit comfy over the year.

Before going no-carb, joe wicks or paleo. Are you still doing the small changes that make a difference?

  • Are you eating breakfast?
  • Are you taking a lunch to work?
  • Can you honestly say you’re getting 3 meals a day?
  • Have you cut out takeaways? (or why not try cooking a fakeaway at home)
  • Are you avoiding sugary drinks (diet ones are fine) Are you avoiding alcohol?
  • Do you have a portion of protein with each meal.
  • Do you drink 2 litres of water a day.

Making these changes will cut out 80% of the high calorie foods in your diet which aren’t productive to weight loss. They’ll make sure your body has most of what it needs to recover after a workout. You’ll be eating more food that fill you up for longer and it will have a positive impact on your blood sugar levels which is good for appetite as-well as balanced energy levels throughout the day.

You want to be ticking yes to all of those before you get into calorie counting, or cutting out your carbs.

If not, brilliant. Focus on using January to make these an habit. Don’t be afraid to make weight loss simple.

5) Form Habits and Routines.

We’ve all said it before, ‘I just need a little more motivation.’

That motivation comes. We work hard for a week.. maybe 2 weeks and then things start to slow or we revert to know what we know.

That’s because motivation is finite. It runs out and we run on what we know, our habits, lifestyles and routines.

On the other side of the coin there’s those people who always train, always eat well, asif it’s effortless. That’s because it’s their routine which is what we need to create.

It takes 21 days to form a habit so this isn’t always a quick process however you do gather pace and your progress becomes like a snowball rolling down an hill.

The secret to doing well is doing it consistently over time. To do that we need routines. That’s the secret to athletes, it’s their lifestyle.

Break goals down and build them up one step at a time.

6) Train for more than just fat loss.

Enjoying what you do is key!

On the face off things weight loss is simple. Eat less calories and move more.Sticking to it is much harder…

You will have much more motivation to go to the gym if you’re seeing a performance increase too.  

Are you getting stronger? Are you getting fitter? Are you learning something new? Have you set up your program so you can see these things?

If you’re only measure of training is how much you sweat then you’re not going to see progression. As you get fitter you will do more and you will still be sweaty and out of breath.

7) Train with weights

Weights can be used to:

  • Burn fat.
  • Build strength.
  • Build muscle.
  • Tone up.
  • Get fitter.
  • Boost your metabolism.
  • Injury rehab & prevention.

They’re proven to be good for just about everyone.

When you take in less energy than your body needs it has to look for that energy elsewhere. Mostly this comes from fat which is good BUT your body can also burn muscle too.

We need to maintain our muscle for a toned look so we need to do something to prevent this which is why we train with weights.

More muscle also burns more fuel which is why trainers recommend weights as part of a fat loss program.

Weights are as flexible as the programming. 3 sets of 10 can be a good place to start while you learn the movements however you’re not restricted to just that.

You can mix your reps from 3 – 30 depending on whether your goal is strength, building muscle, toning, fitness or anything in between.

8) Use free weights over machines.

Machines are designed to assist you. They have their place in terms of ease of use and gyms will use their vast array of equipment to sell you a membership but that’s not to say they’re best.

By assisting you they’re also doing some of the work your body should be doing. They are not letting your muscle stables like they should or engaging your core like compound free weights movements might.

You can work all you body with; Squats, KB Swings, Deadlifts, Lunges, Press up, Pull ups (bodyweight or assisted), Bent over rows and Standing Shoulder Presses.

If you’re not confident doing one of these yourself, ask one of the trainers in your gym to show you. They wont charge you for a 5 minute exercise demo.

9) Talk to trainers.

Finally. Speak to the staff in your gym.

Some trainers have a bad reputation for just trying to sell to you but don’t let one bad apple spoil the bunch.

A good trainer should do the job because they enjoy helping people.

If you’re going to work with someone do your research.

Are they qualified?
Have they experience of training?
Have they experience of getting results for others?  

If you need a demo on an exercise. If you’re unsure about what the next step should be talk to someone who has walked the path. Someone who has had experience of helping others and let them save you a bit of time.

As trainers we’re always happy to hand out a bit of advice. Drop us a message or pick up the phone.

Remember, whatever you do. Think towards April, are you going to still be enjoying it then. Best of luck!

Sean – Next Level Fitness

MEET OUR TEAM: JORDAN’S STORY

I don’t really remember one particular thing that got me into fitness, it was and is still a string of reasons as to why I began training and still train.

I was always a sporty and active child, I played football at a high level including Rotherham and Sheffield united.Like most people who train, Arnold Schwarzenegger was a big idol, very cliche I know… But I think most of all, it was a confidence booster, if I felt I looked good it just made me feel good.

As soon as I was old enough I joined a gym, I had no idea what I was doing, what did what. I just copied others, did what felt right and watched a lot of YouTube videos.

I originally had no intention of becoming a PT, I studied games design through college and university, still working out at the gym everyday and also holding up a job. There were difficult times, motivation to go to the gym after uni and work was hard to find.

I once heard a saying that “the heaviest weight at the gym is the front door”. Meaning once you get through that door you’ve done the hard part, which is so true.

I left the conventional gym and began a whole new journey in CrossFit. It was something my mum had done for years but I just never got the time to try it out. It soon become my new love and passion, even quitting football so I would have more time to train. The feeling of trying to find motivation instantly disappeared. It’s not just the training I go for, its like a social club, a community, a totally different atmosphere.

Which is why I joined Next Level Fitness. It has the same family, friendly feeling, no ego’s, no judgement, everyone wants everyone to succeed.

I have my level 2 (gym instructor), level 3 (personal trainer) and CrossFit level 1, which I studied way back before coming a personal trainer just to get a deeper knowledge for myself on why you get stronger and why muscles grew so I could make my training better and more efficient. I began to become fidgety working a desk job as a graphic designer, when I was such an active person, and I was asked a lot in my gym for advice and help and I even ran an occasional class there.It soon became clear that being in a gym, helping people whether it be beginners or experienced gym goers grow and achieve their goals was exactly where I wanted to be and what I wanted to do. I have so much passion for helping people and seeing how fitness can totally change someone’s life mentally and physically.

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Do you have any questions for Jordan? About his journey, training, how he works with clients? Comment in the blog below ⤵

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