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Category: Muscle Building

How to Burn Fat While You Sleep

I remember once many years ago watching a great video that properly illustrated the problem. In the video was two guys. One was on a treadmill, and the other had a slice of pizza.

Funny-Pizza-02Just one large one, this wasn’t man vs food or anything, but that slice of pizza was about 500-600 calories. Pretty standard.

The task at hand was pretty straight forward. The guy on the treadmill was going to run for the same amount of time the other guy ate his pizza slice.

So one was burning calories, the other ingesting them.

So off they went. One guy started chowing down on the pizza – Not fast, but not slow either, and the other guy went for it on the treadmill.

This was proper hell for leather too! He was sprinting, and if it was a cartoon, smoke would have been coming out of the treadmill belt.

It took the one guy about 2 minutes to get through the 500 odd calorie slice of pizza.

On the other hand, by sprinting for 2 minutes, the other guy had burned around 33 calories.

So the point was pretty obvious! You can take in 500 odd calories in about 2 minutes, but to burn that off, that 1 single slice of pizza, you would have to sprint for over 30 minutes. (And yes, it’s impossible to sprint for 30 minutes, but you get the point!)

In short, trying to burn off what you eat through exercise is a false economy.

Unless you’re an extreme endurance athlete, you’re never going to burn enough calories during exercise to make a dent.

However, there is a way to burn more, and that’s using a concept we call Afterburn.

Bootcamp is dead :-(

13321654_1073772549335745_6720899411017857265_nToday’s the day I finally close the doors on Bootcamp.

The decision comes with a heavy heart, but it’s something I’ve been wrestling with for a while.

The truth is, Bootcamp died several years ago, but we powered on with it like a dog with a bone.

You see, “Bootcamp” outside of the military refers to an “Intensive, immersive programme to get results quickly”. So in terms of a fat-loss or transformation camp, that would mean a complete programme of fat-loss specific workouts, eating plans, lifestyle coaching, nutrition coaching, group support… Like I said, a complete programme.

And that’s what we’ve always done with our Bootcamp.

We’ve never shouted at anyone, talked down to people, or told them to “Move your fat arse” because “That’s what they do in the military”.

But for a few years now, people have been putting on workouts that include a few squats, pushups, and planks, or anything they can use to create a military connection, no matter how tenuous, to piggy back on the term “Bootcamp”.

You can just drop-in to free “Bootcamps” in local parks, or nip down to your local leisure centre and join in a “Bootcamp” workout on an ad-hoc basis.

But of course all of those things are the opposite of what a Bootcamp programme is. An “Intensive, immersive programme to get results quickly”.

Without everything else that makes the programme complete, it’s just a workout.

That’s not what we do….

3 Fitness Model Secrets to Tighten and Tone at the Last Minute

Unless you’ve been hibernating in a dark room, you’ll have noticed the elusive on-off bursts of British sunshine have already started to creep up on us with a mini heatwave. Get out the factor 50!

Problem is though, because the British summer always seems to hit us with ninja-like stealth, we’re never prepared! So here’s 3 techniques we use in those last 21-28 days to get models ready for photo shoots that you can use to drop a few extra pounds before your mate’s barbecue at the weekend….

How 5 Top Fitness Pros Stay Lean When Eating Out

Young woman biting into hamburger in diner

Are you always invited out after a hard week’s work, but feel like you have to decline, or feel guilty afterwards because it undid all your hard work in the gym that week?

I asked five top fitness experts to give me their best quick tip to having a great night out without having to deal with the aftermath around your belly, hips, and thighs!

#1 – Be Prepared

Sam Bird

Sam Bird

“If eating out beforehand then check the restaurant’s website for meal options and make the best decision before you leave to fit it into your plan for the day. If drinking is involved… have one drink and make it last! Alcohol wise a spirit and diet soda type combination is probably lowest in calories.”

– Sam Bird, owner of Zeus Fitness, Physique Transformation Specialist and Men’s Physique competitor

3 Fitness “Facts” Science Has Proved Wrong

Fitness myths are everywhere. A lot of them are just passed down through certification to certification and since most exercise instructors just take what they’ve learned and never read scientific journals or keep up with the studies, people (instructors and trainees) just never question what they’re told.

So here’s the top three fitness “Facts” we’ve just learned to accept over time, and what the studies actually say about them.


Running Will Help You Lose Weight

What’s the first thing most people do when they want to lose weight. Fix what they’re eating? No of course not! It’s take up running.

Just look out of your window on 2nd January (don’t bother on the 1st, most people are too hungover to do anything, and who needs that light coming in from outside when you feel like that!) and you’ll see a sudden influx of people running.

In theory it makes sense. After all in its most basic form, expend more energy than you take in and you’ll lose weight. Again, in theory….

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