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Can you lose weight without training?

Can you lose weight without training?

Here’s a detailed answer to the million dollar question that we often hear… Johns et al (2014). aimed to examine the effectiveness of combined behavioral weight management programs (BWMPs) targeting weight loss in comparison to single element programs. In total, there were 1,022 participants who met the criteria.   Six studies met the inclusion criteria for combined BWMP vs diet-only. […]

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Can I target body fat in certain areas through exercise?

“I really want to lose some body fat from (insert cliché areas of abdominals, bum, hips, arms etc.), how do we do that?” This is a question that gets asked a lot around gyms, as everyone has that one spot in which they feel body fat just will not budge from. Targeting a specific area of fat with an exercise […]

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Do the basics and do the basics really well

One of the most frequently asked questions I get in the gym is ‘Why do we do the same exercises?’   The easy answer is – because they work. Simple.   This might not be the answer you were looking for. There isn’t some amazing new exercise/diet/detox drink out there that is the answer to everyone’s prayer. If there was, […]

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The best ab exercises to get a 6 pack

The best ab exercises to get a 6 pack

People are always searching for the best ab workouts whether that’s for aesthetics or health.   Having solid abs doesn’t just boost your confidence on the beach in the summer time, it can also help stabilise the spine which is just as, if not more important.   Now, let’s not kid ourselves here, we all have 6 pack abs, it’s […]

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Don’t Focus On The Goal, Focus On This Instead…

Over the next few weeks you’ll be hearing all the coaches encouraging you to write your goals on the boards in the gym. We all need goals. They give us something to aim for and motivate us but is there are better way to set your goals?   Most of the goals that we set in the gym are outcome […]

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Body weight Vs Weight Training: Which Method Is Best For Getting Results?

Body weight Vs Weight Training: Which Method Is Best For Getting Results?

As discussed in a previous post, the ‘better’ method is going to be the one, which is most specific to your goal; you can (and should) combine the two, as part of an effective training program. Bodyweight training is sometimes looked upon as being a beginner’s way of training; typically through strength endurance with things like circuits, and weight training […]

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Health and Fitness Magazine Feature: What Are Isometrics?

In the second of a three- part focus on key training methods, Jean-Claude talks about tensing your muscles. Isometric exercises are strength- building moves where you create tension, or contract your muscles, without the angle of the joints changing (for example when you do a plank). Famed strongman Alexander Zass credited much of his great strength to his isometric training as […]

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5 Reasons Why You Should Use Total Body Workouts

The world is constantly in search of a new fix, a new, improved, and usually “faster” way to get into shape. Unfortunately there is no single best way to get into shape otherwise there wouldn’t be so many different theories and techniques to try and get in better shape, there would just be “the way”.   There are however more […]

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Women’s Health and Fitness Feature: Act Your Age – Stay Fit In Your 50’s

A recent article written by JC featured in the Women’s Health and Fitness Magazine… Staying in shape becomes all-important in your fifties. For those who have been reluctant exercisers previously, the goal is to be in better shape than you were in your thirties and forties. For those of you who reach your fifties with a good foundation of fitness, the […]

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The W10 Way

For some, walking into a gym for the first time can be a daunting experience. Lots of foreign objects, the odd person grunting and the casual poser in front of the mirror is enough to put anyone off (FYI we don’t have any mirrors in the gym at W10, only in the changing rooms)   Have you ever felt like […]

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Telegraph Feature: Four Fitness Trends You Need To Try Now

Our feature in the Telegraph this week. Jean-Claude Vacassin on the four areas we’ll be seeing a lot more of in the coming months… Fitness trackers We’re all looking for better ways to track workouts, monitor workout output and share and compare data with others. If used correctly, fitness trackers can really help dial in your training. The trick is to use […]

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Telegraph feature: 5 top training tips for a toned, healthy body

We were featured in this weeks Telegraph, with our ‘5 top tips for  atoned, healthy body’ article.  Here it is. “Although it is losing popularity, the myth that steady-state cardio in the so-called ‘fat burning range’ will give you a lean and toned physique still has a large following. There are plenty of fitness enthusiasts spending hours a week jogging […]

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Breakfast: Before or After The Gym?

    A lot of the time I get asked the question, “What should I be eating before the gym?”   The truth is, it depends. Some people have no trouble training having eaten a meal an hour before the gym, while other people prefer training on an empty stomach. It’s about personal preference and listening to your body.   […]

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Gym Jones Advanced Seminar

  Pre seminar FYF/Saturday at Dan Johns  After getting in late Thursday evening, we were feeling a little drained on Friday morning, but a trip to FYF awaited, and the excitement of finally walking through the door at Gym Jones kept the jet lag at bay.   If I didn’t feel the jet lag before FYF, I certainly did afterwards! […]

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What is Fitness?

  If you were to pose that question to 10 different people you would probably get 10 different answers. This is because fitness is completely relative.   Are you training for a specific event? Ironman? Powerlifting event? Holiday?   The official definition of fitness is “the condition of being physically fit and healthy”.   That doesn’t define much if you […]

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Why wont my nagging back injury clear up?

So according to government statistics, a fairly sizable proportion of the country either suffers or has suffered with some kind of back pain. That’s probably not news to you I would imagine that if, like me you have had a back issue then you know how debilitating and frustrating it can be.   An issue in the back can take […]

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What Does A W10 Warm Up Include?

“If you spend too much time warming up, you’ll miss the race. If you don’t warm up at all, you may not finish the race”- Grand Heidrich You don’t need me to tell you that warming up before training is a good idea. The quote above, however, is very telling.  Warm ups need to be effective, to the point and […]

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The other half of my week… working in British Swimming

    As many of you know, the time in my week where I’m not coaching you lovely folk at W10 Performance I spend working as a strength and conditioning coach with British Olympic Swimmers at the National Training Centre. I feel extremely fortunate to work with such an elite group of swimmers and coaches and I am often asked […]

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5 Boxes To Tick If You’re Not Getting Results

    Improving your body composition is sometimes a bit of a puzzle. That being said, it can be a simple puzzle with only a few large pieces.   Often people are baffled when they haven’t got any obvious aesthetic change after doing a month or more of consistent exercise. Consistent exercise is a great place to start and it […]

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Eating Healthily but Not Losing Fat?

I think most of us can agree that any successful diet, regardless of the approach, is based around whole foods, not some fancy ‘detox’ diet, that requires fancy pills and 3 shakes a day.   Someone wants to start making healthier choices in their diet, so they go for a natural, wholefood, healthy approach. They ditch the cereal and replace […]

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