Posts Tagged fat loss

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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What’s the best rep range for toning?

I’ve long lost count of the number of times I’ve been asked the ‘best’ rep range for a certain goal.  “Are light weights, high reps best for toning?’ or “will low reps, heavy weights bulk me up?” etc.  The truth is this that there is no such thing as the best rep range for anything.  It depends on the person […]

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Telegraph feature: “How quickly can I lose my holiday weight?”

Chances are you’ve just over indulged: Easter weekend is jam-packed with family gatherings, food, and of course – chocolate. So having assessed the damage done, you’ve probably set some pretty good eating and training intentions out again – but what kind of rapid weight loss and return to peak performance is actually realistic? The reality is that weight loss never […]

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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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Featured in Womens Health & Fitness: “The best ways to train for fat loss”

COMBINE WEIGHTS AND CARDIO Once you have a good postural base (no injuries or specific weaknesses) metabolic resistance training (think circuit training with higher reps and less rest between different moves) is a hugely effective way to drop body fat. This combination of strength and cardio training works wonders if you want the best results in the shortest time. Just make sure you learn the correct technique before you speed things up […]

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Interval Weight Training (IWT) – next level HIIT

Interval Weight Training was developed by Pat O’Shea in 1969. An IWT is an intense type of interval work utilising a combination of athletic lifts and free aerobic exercise. The cross training of athletic type lifting for full range strength and free exercise for anaerobic power, has a major impact on developing explosive power endurance, and can also be great […]

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Telegraph Feature: “Summer bodies are made in the winter”

Don’t save your beach-body programme for the six-week summer bootcamp dash, make it easy on yourself and start now, says our fitness blogger Jean-Claude Vacassin. It might seem a little premature to be talking about summer bodies in early January, what with the cold and dark mornings and the baggy jumper season in full swing, but with many of us making […]

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The best kept secret to getting a flat stomach

The million-dollar question in fitness, especially when it comes to females, tends to be this: “How do I lose fat specifically from my stomach?” The very first thing to point out here is that everyone has abdominals. It’s just that 95% of the population can’t see them through their winter of “bulking”. People’s initial plan of attack is to YouTube […]

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Telegraph feature: “7 ways to speed up fat loss”

There’s a knack to speeding up your fat loss in the gym, and these are the seven golden rules. There are lots of ways to speed up fat loss in the gym, and each works pretty well – just not for every single one of us. The trick to effective fat burning is working out which approach is best for […]

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Eat more to lose more

Adding in more calories to lose more fat? How crazy does that sound?! This idea of adding more food into our diet is one that never fails to leave most people stunned and confused. One of the first things we encourage new clients to do here at W10, after performing an initial assessment, is to keep a food diary for […]

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Sleep is for heroes

“Sleep is for wimps”. Some see the need for sleep as a sign of weakness. Corporate bigwigs brag about how little sleep they need because sleep is an indulgence and a waste of time. Many people are severely sleep deprived through working early and/or late shifts in their jobs or they may work through to the early hours of the […]

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The truth about female fat loss

There’s a lot of nonsense written about women’s fitness. I don’t pretend to empathise with some of the less tangible aspects of female training, such as body image and social conformity, but I do wholeheartedly believe that women are mostly fed an unhealthy health and fitness diet of media BS. There is no doubt that the tide is turning towards […]

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The secret to training for fat loss

I’ve lost count of how many friends have asked over the years for ‘a program to lose weight’. But it’s not weight loss they should be chasing, it’s fat loss. No one program is going to get someone lean. It’s a series of programmes that have been written with the end goal in sight.  Training sessions that have been sequenced […]

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Cardio for Fat Loss

Why slow cardio is a waste of time  I need to take a deep breath on this one as the topic resides close to the rage centre in my brain.  One of the most painful things you will see in a gym is fit able people walking endlessly uphill on a treadmill whilst shouting about LISS (low intensity steady state) […]

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W10 featured in Sunday Times Style

In case you missed it, here’s our feature in last weeks Sunday Times Style Magazine’s feature on high intensity interval training. Great to see this kind of training getting some coverage, but are people getting the most out of it and do they know how best to incorporate it into their programme? Click here to read the full article>>

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What food stage are you at?

Most people who go on a ‘diet’ wade in knee deep at the outset and try and go from zero to sixty overnight, which inevitably ends up proving difficult to maintain. It’s unrealistic to think that you can implement a radical overhaul of the way you eat overnight.  What’s more, you don’t need to to see results. Nutrition should be […]

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A quicker way to fitness!

We’re pleased to announce that we’ve taken delivery of our new Watt Bike here at W10 – and we’re loving it!   Regarded as the best, and certainly most challenging, indoor cycling experience, this is the closest thing to being out on the track or road that you’ll find. Tough on the legs and the lungs, this is one of […]

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‘Hottest Body Changing Bootcamp’

Quick mention for our W10 Jeans Challenge in the Telegraph’s ‘Hottest body changing bootcamps’ feature: “If it is visible transformations you are after then sign up to the W10 Performance Jeans Challenge. Guaranteed to drop a jean size (or they will give you your money back), the eight week intensive course involves personal training and a personal eating plan from […]

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Weight Loss vs Fat Loss

It’s traditionally busy times in gym-land over the coming weeks, the clocks have changed which means summer is (reluctantly) on it’s way and people now have an eye on summer and the prospect of having to get semi-naked in public.  The talk across the gym floor will be weight loss, or is it fat loss?  We probably do need to make the […]

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