fat loss

4 Simple Ways to Cut Calories This Summer

4 Simple Ways to Cut Calories This Summer

With summer fast approaching, its the time of year when people tend to ramp up their training and tighten up on the diet to be in better shape for that holiday in the sun.   It’s only natural that you want to be comfortable to wear your swim gear on the beach or by the pool without feeling like you’re […]

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Which Whey To Go?

Which Whey To Go?

Protein is an important part of the muscle building process. Having an adequate intake of protein is proven to be one of the keys to changing your body. Whey proteins are very quickly absorbed into the body, and contain a high amount of branched-chain amino acids (BCAAS) which are used to fuel working muscles and stimulate protein synthesis.   One way […]

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What is HIIT and why is it so effective for burning fat?

What is HIIT and why is it so effective for burning fat?

HIIT stands for High Intensity Interval Training, a staple part of any decent athletic training regime for the last 50 years, it has become very popular in more recent times as a training method for the general population. Ask any person working in the fitness industry about the benefits of HIIT and they will be quick to tell you it […]

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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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Killer Ab Workout: Feature In Sports Magazine

Killer Ab Workout: Feature In Sports Magazine

KEEP IT ROLLIN’ The barbell roll-out is one of the most effective ways of working your abs. 1. Start low Kneel on the floor (or a mat) with your hands on a barbell, shoulder-width apart, and your shoulders directly over the barbell. 2. Slow and steady Keeping your knees in a fixed position, roll the bar out in front of […]

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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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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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Tick All The Boxes With Core Training

    Core Stability is:  “The capacity of the muscles of the torso to assist in the maintenance of good posture, balance, etc., especially during movement.”   Core training is, and always will be, a hot topic in the fitness industry and everyone has his or her opinion on it.   First of all, let’s actually define what we mean […]

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A Look Beyond the Scales

  Everyone has different training goals. Some people want a 6 pack; some want to feel better when they look in the mirror; others aren’t that bothered how they look and just want to be active and healthy.   When you decide to embark on your fat-loss journey, consider what you are willing to do and what will provide you […]

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Shift more tin with 3 simple steps

  We all want to get stronger and shift more weight. Pulling a heavy deadlift personal best off the floor is a great feeling of achievement no matter what your level. Getting stronger is a process and takes time but there are small tweaks we can make to our technique to instantly be more efficient and powerful with our deadlift. […]

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“If everything is a priority, then nothing is a priority”

  Think about this statement for a minute. If you are always trying to do a number of things at once, usually you end up getting nowhere, doing a little of this & that and not really getting much done.   People often take this approach with their training. They find themselves caught up with the latest training fads, new […]

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What’s Your Why?

  Changing your body shape is hard. Whether putting on muscle or losing body fat, both can be extremely challenging. If it were easy we’d all look exactly how we wanted to look, year round, beach ready at the drop of a hat. But the reality is, we’re not.   Life just has a habit of getting in the way, […]

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Are you ready to change?

A lot of the time people come to the W10 with similar goals.  The vast majority of our members want to change their body composition, whether it be to lose fat or add some muscle mass. And they often want results, quickly.   But the truth is that sustainable results are not easily achieved. For the majority of us it’s […]

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7 Tips To Improve Your Chin Ups

The chin up is sometimes called the squat of the upper body, implying that if they can be performed well, we should use them. The problem is that – similar to the squat – many people can’t do a good chin up. For the purposes of this post we are only going to cover the dead hang, or strict, variation of […]

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Improve sleep for better results

Poor sleep has linked with a host of metabolic conditions, including heart disease and type II diabetes. And more and more research is coming out linking poor sleep to unwanted weight gain. So here’s an insight into a few of the reason why we need to prioritise getting some quality Z’s. Have you ever slept poorly for a few nights and […]

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Exercise alone does not work.

After being in the fitness industry for 3 years I stumbled across a bombshell. Exercise alone does not help people to lose weight or achieve a body fat target. I used to think that hammering people into submission with burpees, pull-ups and bigger dumbbells would do the trick. Sure, I knew that people needed to eat a balanced diet and […]

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Strong is for everyone – feature in Absolutely Notting Hill magazine

Why more of us are heading straight to the weights Resistance training is a hot topic at the moment, particularly for women. Whilst most of us will probably agree that some form of resistance training is beneficial, perhaps even essential, there is still a hugely divided opinion about what type, how often and at what intensity is best. Some people […]

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Telegraph feature: “Is this the only diet you’ll need?”

Fitness Truths: Increase your real food, water, sleep and walking, and complete 100 workouts a year. Is Jean-Claude Vacassin’s five-step plan the last body plan we’ll ever need? With the January diet and exercise silly-season out of the way, now is the time that we can start to bring things back to centre and find a bit more balance in all […]

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