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So today is the 2cnd of January 2018
Its an exciting time the start of the year isn't it?
You have every opportunity to start a new and once and for all hit those goals "this time".
Have you set any Resolutions?
I certainly have. I love goal setting (actually i love goal achieving but setting new goals usually means i have achieved the previous goals so i suppose it goes hand in hand).
One of my goals this year is to improve upon the physique goals i achieved last year. (17st donw to 15st4 maintained across the year).
I want to hit the 15st mark this year and maintain that across the year with a few other little goals i won't go into right now as well.
So as you can imagine this will indeed include some specific training and some "dieting".
Like any good diet i started on Monday, and today (tuesday) i was sat in my gym, eating a packet of Walkers crisps when a client of mine came across and mocked me for doing so.
The conversation went like this;
Him "haha fell off the wagon allready have you"?
Him "You! you get onto us about our diets and here you are eating a packet of crisps"
Me "ahh right yeah sorry mate you caught me, but what do i always say to you about your diet exactly"?
Him "Well that we should try not to eat crisps etc"
Him "But if you do, track them"
Me "exactly, and what i actually say is its okay to eat a bit of what you like as long as you track it and eat responsibly and the other 70-80% of what you eat is good quality, don't i"?
Him "Yeah fair play".
You see the funny thing is i have trained this guy for over a year and he has listened to me re-iterate the point above over and over again. So the fact he still has the same outburst about me eating 1 packet of crisps shows just how ingrained in our brains this mentality is.
This mentality that there are good and bad foods!
That if you eat something thats considered "bad" you're off the wagon and thats your diet done for.
Happily the message is that the above statement isn't true.
Eating a packet of crips shouldn't be the deciding factor as to whether your on or off your diet...
Because your diet shouldn't be something your on or off.
Your diet simply is...
There is no on or off it.
There is no such thing as good or bad food and we need to drill this message home.
Eating "clean" is not something that you should concentrate on (admittedly i used to use this term myself)
making your lifestyle because no food is clean or dirty.
Broken down into its component parts, all food simply is made up of carbohydrates, protein and fat.
Yes some have chemicals etc which you should try and avoid for the most part but if its a food then eating it now and then wont be the be all end all.
Try and get out of the habit of thinking your either on the wagon or off the wagon.
In-fact lets agree their is no wagon.
So what should you do?
1) workout what your daily calorie needs are.
2) subtract some to help you lose fat
3) stay under that number consistently eating whatever you like to make it as easy for you to maintain as possible.
4) If you want to stay healthy, follow our 80/20 rule. Eat 80% of your calories from fresh fruits, vegetables, lean meats & good carbohydrate and fats and the other 20% from whatever you feel like.
Oh and stop worrying about whether you can eat a packet of crips or not. If your still in a calorie deficit after, then yes you can !
Kim's fear of open spaces had disappeared, she felt like she had an abundance of energy and she finally felt more confident in her clothes and body again.
We can honestly say that Kim is one of our proudest transformation stories to date.
Not only due to the fantastic physical changes that happened, but that Kim's quality of life and health was drastically improved within such a short period of time.
Even prouder are we that herself and her friend Carol are still training with us to this day.
Well done Kim.
The fact is you DO already have a 6 pack.
The reason you cant see it is because its covered in a layer of fat.
The abdominals are pretty much shaped the same way on everyones torso. Their is small differences here and there between person to person but generally speaking the Ab area consists of the Rectus abdominus up the front and the obliques and serratus anterior around the sides. When you have a low body fat percentage, these are the muscles that are visible in the mirror.
Every one has them and that is fact, but not every one can see them because of Body fat.
We all have different levels of body fat covering our 6 pack at different times.
The higher the percentage of body fat you have, the less you see your abs, Simples.
SO What can you do about it?
If your diet is already something to rival the cutting cycle of a competition bodybuilder then its a case of move a little more to create a higher deficit.
For example if your already lifting weights 4-5 x's per week, adding in 2-3 cardio sessions will help tip the balance of calorie burn in Fat loss's favour.
If your working out like a madman and your simply needing to refine your diet, working out your total daily energy expenditure (TDEE) and ensuring your eating a little less than that per day will truly help you see that illusive 6-pack that is sitting underneath your skin.
There is no magic formula to uncovering your six pack.
It's down to consistency in diet and training.
Granted some people have superior genetics for fat loss or muscle gain but that doesn't mean any of us cant see our six packs.
We can if we simply stick to the guidelines above consistently.
Want to know more about fat loss, fitness or building lean slabs of muscle?
Simply add our Facebook page by clicking the link below and feel free to ask us any questions you might have regarding fat loss, fitness or muscle gain.
So a week ago Phil Tinkle decided to follow in his friends footsteps and give the Lean Body Blueprint "A GO"
1 week later his eczema is better than ever, he is feeling more energised than ever and he is stronger in mind and in body than he ever thought possible.
For the next four weeks Phil is kindly completing a video diary to show you just what goes on inside of the lean body blueprint program....
Heres Phils story in his own "words"....
If you want to know more about the Lean Body Blueprint feel free to give us a call, a message or visit our site @
Martin FBA Scrafton
"I struggled with motivation due to to seeing no results from other programmes, I found the information about food and the body most helpful, I still remember and use it all now.
The info about what exercises do what, what muscle groups they work and why those are the best ones to work.
What different food groups, additives, chemicals and the effect they have on your body instead of just 'it's bad for you'.
Educating us was by far the thing that's stuck with me"
Carra sruggled for years with her weight loss trying diet after diet & program after program that constanty failed to give her the results she hoped for...
Carra was low on energy, approximately 2 stones over weight and simply wasnt happy with what she saw when she looked in the mirror.
She knew she had to do something to help her feel better about her self, and to help her feel happy about the way her clothes fitted and how her body looked in the mirror.
She wanted something she knew was proven and that would & could work, but that wasnt restrictive or that stopped her from eating.
Carra didnt want to simply join a gym where she didnt know how to use the equiptment or what to do specifically to get results either.
She knew she needed proven guidence and programing that would help her achieve results in a faster timeframe.
Most of all Carra knew she wanted constant guidence and support to help her on her weightloss & fitness journey.
Carra joined us in order to really make a change in how she eat & trained and gave it her absolute all.
Within just 4 weeks she had managed to drop a dress size, 18 inches from her body including (4 from her stomach), 1.2 st in weight and had really begun to feel more energised, healthier & fitter.
After 8 weeks Carra had acheived something truly special.
She looked completely different in the mirror, had dropped 3 dress sizes and over 2 stone.
She felt much more confident within herself and really felt that we had truly made a difference to her life.
As you can see from the pictures, Carra had truly worked hard for her results.
She knew she had to make changes and put that determination into action.
It truly shows that via simple but affective training and nutritional protocols you really can acheive the body you truly deserve.
Does any of the above sound like you?
Are you struggling with your weight or confidence?
Do you dislike what you see in the mirror, or feel unconfident in your clothes?
If you do we may have something that can help you overcome your body shape struggles & put your weightloss woes behind you, Just as it did for Carra.
Simply give us a message or call/ text us on 07908553035 to find out more about how we can help you achieve your body and lifestyle goals, via personal training and small group training programs.