We all know someone that stays slim all year round no matter what they do or eat
They’re a bit like those people who never study for exams but always find a way to get an A
And let’s be honest, those people are annoying! They suck.
But why can some people eat what they want, pay zero attention to diet and exercise and always stay lean?
I bet a lot of you are saying “metabolism” under your breath while reading this, but metabolism hasn’t actually got a great deal to do with it
I’ve sat down and thought of three reasons why some people are lean no matter what. If you’re looking to lose weight, I want you to think if you can apply these reasons to your day-to-day life
1. Body Type
I’ve mentioned this briefly before. There are 3 types of body type;
Each of these body types are designed to look a certain way
A great example is Mo Farrah
He’s very obviously an Ectomorph – he’s got thin wrists, ankles, shoulders and his bodies very obviously designed to be slim
He’s an unbelievable long distance runner – one of the best in the world
But if he turned around tomorrow, retired from running and decided to become a sumo wrestler. How well do you reckon he’d do?
Even if he ate his body weight in sushi every day, he’d never have the frame to be any good. He’d be thrown around like a Beanie baby
It’s likely that people who are super lean all year around are ectomorphs – they’re naturally built to be this way
So if you’re not an ectomorph, and you’re comparing your weight or your waistline to some that is .. Stop!
They might just be designed to look like that
2. Some People Just Don’t Stop Moving
I have a friend who is a gardener, he’s not an Ectomorph but he’s lean all year round
An average day for him will be between 15-20k steps! That’s crazy!
Plus he’ll be hauling bags of soil and pushing wheelbarrows around as he goes
You’ll find that tree surgeons, swimming coaches, P.E teachers and tradesman will be the same. They’re fat burning machines!
Do you have a step counter? It would be interesting to know how many steps and calories you burn a day
If you’re an office jockey this is bad news
I read a LinkedIn post today that revealed that the average office worker only takes around 3 thousand steps a day!
Is this you? Are you constantly concerned about your weight but perhaps not moving as much as you could be?
It’s simple. Try and walk more. Get up out of your chair and walk every 30 minutes or so
Walk the dog further. Take the bloody stairs. Clean more aggressively. Hopscotch on your lunch break
Honestly, it doesn’t matter. Just move more.
3. Even Though They Eat Junk Food – They’re Still in a Calorie Deficit
Remember my post from last week? – The Best Diet Plan In The World
I talked extensively about a calorie deficit
A term used to describe the body when it is burning more calories than it is consuming
We can all name at least one person we know who eats nothing but crap food
I used to have a client who used to eat take-outs every single day and he was super skinny
But why? Why if he ate nothing but junk food every day was he still slim?
Because he was still in a calorie deficit
I asked him once what he ate on a daily basis to which he replied ” I always skip breakfast because I’m never hungry. Lunch I’ll have a packet of crisps and a coke and for dinner, I’ll pick a take out”
I worked out how many calories he needed to maintain his weight and it was around 1,800 calories
Now a packet of crisps and a coke is around 380 calories, which leaves him 1,420 calories for dinner. Which some days he would do, others he wouldn’t
Obviously, this is no way to live, but we can learn from his diet
People that are lean all year round don’t consume more calories than their baseline (they still eat fewer calories than they are burning)
What Can You Take-Away From This?
- That some people are designed to be slim. And if you’re not it can be a bitter pill to swallow, but this isn’t an excuse to not try. And whatever you do, don’t compare yourself to them and call yourself “fat”
- That you may just need to move more. Gyms aren’t necessary but moving is. Find something you love and do lots of it
- That junk food doesn’t make you fat. Eating too many calories does. Junk food is just higher in calories which increases your chances of going over your calorie baseline
Thanks for taking the time to read this short post. I hope it helps answer why your “skinny” friend is always so lean and hopefully you can use some of these tips in your own life to keep you nice and trimmed!
On the 15th of April, I’m setting myself the challenge of writing a blog post everyday day for a whole month!
I won’t be posting all of these on Facebook so make sure to enter your email in the footer below and I’ll send them directly to your inbox
Bold statement huh?
In this short post, I’m going to help you find the perfect diet plan for you
But first, let me quickly explain how to lose weight.. because that’s why you’re here right?
To lose weight you need to use stored fat as energy. To do this you need to burn more calories a day than you consume
(This is referred to as a calorie deficit)
So you need to move more or consume fewer calories
That’s it. That’s all you need to do. That one statement sums up fat loss entirely.
Notice how I didn’t mention fruit and veg? fibre intake? junk food or supplements? I didn’t mention carbs or juicing either
It’s really important that you understand that every single diet on the planet works if you are in a calorie deficit. Nothing. Else. Matters.
Let me give you an example;
I have three clients; Mary, Julie & Wendy and they’re identical in every single way, from height to activity level
They all weigh 70kg and wish to lose 5kg
I tell them that they need to consume 1,600 calories a day to lose on average 1 kilo a fortnight. They nod at me and head out the door
We agree to meet in a month to update their body measurements
A month passes and my fictional clients wander up to me and I hop them on the scales. They’ve all lost 2 kilos. Amazing!
I ask them what they’ve eaten over the last month
Mary tells me she’s been on the keto diet and cut out all carbs. She said she’s, therefore, banished bread, pasta and cereals. She’s chuffed to pieces that she’s lost 2kg but misses toast in the mornings.
Julie tells me she’s gone vegetarian, she’s cut out all meat and naturally eaten more vegetables. She’s so happy to have lost 2kg but misses steak night with her husband on a Friday night.
Wendy tells me she’s been using a calorie counting app and has been eating roughly the same foods but has always ensured she hits her daily target of 1,600 calories. She said that she’s enjoyed a few nights out with her friends and even stayed on track at her birthday party.
You see, Mary and Julie didn’t lose weight because carbs and meat cause weight gain. They lost weight because they completely cut out a whole food group
Imagine you had a plate of food with three equals shares of protein, carbs and fats and I come along and take away one of those food groups. Now your plate has reduced by 33%
That’s 1/3 fewer calories you’re consuming. And that’s where the weight loss comes from
Wendy lost weight because she reduced a tiny bit of everything in her diet and tracked her intake!
She had cake on her birthday and wine on her nights out. Wendy lost weight because she calculated the calories and factored them into her diet
This is called flexible dieting
Why I love Flexible Dieting
A couple of months ago I signed up a new 1:1 client who was looking to lose a few pounds.
One early Saturday morning she asked me if she should go on the Keto diet because everyone at work was
I can’t remember how exactly but I deliberately bypassed the question. 10 minutes later when we were doing cable press-downs I asked her what she had planned for Breakfast
She said “oh I’m going for pancakes with my mum”
I asked if she liked pancakes and she said “They’re my favourite”
For those who don’t know. The Keto diet is a zero carb diet
Pancakes are like 80% carbohydrates..!
What people need to understand is to lose weight you don’t need a quick-fix diet. You need to alter your lifestyle
It’s not a 6-week fix and then you can go back to eating what you want. This is the perfect example of a yo-yo diet. You know a diet that gets you NOWHERE!
So you have to enjoy it! I want a diet that allows me to be flexible
This means that Mary can have toast for breakfast and still lose weight
It means that Julie can have steak night with her husband and still lose weight
And it means YOU can eat the foods you love. Create a healthier lifestyle and stay lean all year round
That’s why I love Flexible dieting.. And that’s why I get all of my clients to eat this way!
Thank you for taking the time to read this post, I really, really hope it helps iron out any confusion. Feel free to contact me if you have any questions,
And make sure you drop your email into the box below. I’ll be writing much more the next coming weeks and won’t always post my blogs onto Facebook. I can send the new posts directly to your inbox (:
Calculate your daily calorie intake here
I’ve been a trainer now for 4 years and I’ve heard my fair share of excuses
Some are valid like a client’s hectic work week or poorly child
Some are dreadful like “I can’t train Saturday because I need to book Spice girls tickets” – that’s not a joke. I’ve had that one before
And some are lies that the clients are telling themselves so they can get away with not training
That’s right. It’s so common that people thread themselves lies so they can find a way out of training
Excuses were the bane of my life when I was a full-time personal trainer, I’ve found that the longer I’ve been in the industry the less patience I’ve had for crappy excuses
So I’ve written down the most common 4 excuses I heard and I’ve debunked them. I’ll explain why they’re either nonsense or I’ll advise you a way around the logical ones
1. “I’m Too Tired To Exercise”
Okay, I get this one. You work full time, you’re perhaps a busy mum or student and you’re rushed off your feet
I 100% get it, it can be hard to fire yourself up for a workout when you’re dead on your feet
And as excuses go I like hearing a client say this, because It’s truthful. They haven’t masked their reason for not exercising behind some smoke screen
1. Train when you’ve got the most energy. Maybe you can squeeze a quick HIIT session in before you start work or you can go for a walk through the park on your lunch break
Perhaps you can just train for longer at the weekends or perform a less demanding form of exercise
For example when if I’m knackered a weight lifting session is a lot less tempting than a yoga session from my living room
2. Just go for it. Maybe you’re telling yourself you’re too tired to exercise or run down as a way out?
Plus exercising will 100% wake you up. Within 4 minutes of training, your head will be clearer and less “cloudy” after work. You’ll begin to feel great and completely forget why you didn’t want to train in the first place
2. “I Can’t Afford The Gym”
Yep, that makes sense. Depending on where you live you might not have the flexibility of multiple gyms competing for their membership price’s
But there are a few obvious answers that you can probably see coming
1. Train from home. Every single one of my online client’s train from home
Click here to check out my Primal Lean Package – Only £32 p/m
It’s cheaper and more flexible
If you don’t know where to start, flick on Youtube, find a workout and get sweaty for 20-30 minutes
2. Go for a walk, ride your bike, go to a trampoline park with your kids, go sea swimming or do some gardening
Honestly, it doesn’t really matter. If your goal is to lose some weight, then all you need to do is move more
That could be anything. Just do more of it!
And there are hundreds of things you can do without spending a penny
3. “I Get Bored Easily”
Hmm, this one kind of annoys me
What I don’t like about modern society is that exercise is for some reason a choice
Like you can do it if you want
Go back ten thousand years ago and early man would have had to have exercised just to stay alive
If they sat there and said “I don’t really enjoy hunting” – they’d be dead within the week
Now we don’t have to run to catch our protein or forage to collect our fruit. We can sit on our asses and have food sent to our front doors
1. Power through. You won’t always enjoy your workout but you have to get it done to get the results you want
I don’t really want to pay my taxes or complete my tax return
But I also don’t want HMRC knocking at my front door
Just like how you don’t want to feel sluggish, unmotivated, unconfident and squidgy
Sometimes you’ve got to do the things you really don’t want to do, to get the results you really want
2. Find something that really excites you
I’ve listed a few options above, but the list can go on and on
Image if your favourite hobby was a form of exercise
It’s unlikely you’d ever have to worry about your weight ever again!
Let me give you an example:
Imagine I’ve set myself a goal of learning a musical instrument
And I pick the guitar because that’s what everyone else seems to be doing
The problem is I find the guitar SO BORING!
Now I know I need to
practise 3 times a week for 45 minutes to an hour
Will I stick to it? No way
Now, If I had picked up the saxophone, trumpet or triangle, I would have absolutely loved learning to play a musical instrument
I would have looked forward to practise and would have smashed my goal of learning an instrument
Maybe your “saxophone” is football, hiking, running or swimming?
4. “I Don’t Have Enough Time”
Okay this one gets me
Picture this scenario:
I’m warming up with a client on the cross-trainer. It’s midafternoon, I’ve already had back-to-back clients all day
I know that after the session I need train myself, go home and create content for my social media platforms, check-in with all my online clients, continue building and overseeing work on my website and then get ready for my evening Bootcamp
I ask my stay-at-home mum if she’s trained this week and she turns to me and says “No I haven’t had time”
This is when I turn green, grow 5 feet and throw the cross-trainer out the window, landing on her brand new Range Rover
Of course she had time! This is a smoke screen
It’s a lie to cover the fact she hadn’t trained all week and needed a cover story that she could deem logical
Here are a few facts for you. The average person:
- Works for 8.8 hours a day
- Sleeps for 8 hours a day
Okay, so that’s 2/3 of the day. What about the rest?
The average person is on their phone for 3 hours and watches TV for 5
That’s 1) slightly sickening and 2) proves their not in fact “too busy”
Now I’m not saying that all you do is watch TV and sit on your phone, but every single person has time to train
I specialise In helping busy women get into amazing shape. The programmes I create are built to get people lean from their homes in just 28 minutes
It can be done
And If you’re really struggling to find the time. Sit down with a notepad and pen and write down your weekly schedule. See if you can wiggle anything around or swap days you complete tasks to squeeze more time out of your day
Thanks for taking the time to read my blog, I’ll link two of my blog posts that will help you find time,
Take Control Of Your Life With Time Blocking
Why I Get Up At 5:30 am Everyday & The Noticed Benefits
For those of you that have been following me for a while on Facebook and Instagram, you’ll have seen that I help out at my local RSPCA centre, Mount Noddy
When I say “help” I mean I walk the dogs and stroke the cats (it’s a tough life)
It’s amazed me how many people have contacted me through my social media platforms asking how they can get involved and what they need to do
So I’ve decided to write a quick post highlighting why you should get involved, the amazing benefits of dog walking and how you can get started
Why You Should Get Involved
If you’re currently not exercising or you’re looking for a place to start, this may be the perfect solution
Walking is the simplest way to get into exercise
It doesn’t require a pricey gym membership or a personal trainer. It only requires a pair of shoes, and those are optional
To lose weight all you need to do is burn more energy than you eat in a day. Your body then turns to fat stores as energy and you start getting leaner. Simple
You see, most people don’t need a gym membership, they just need to move more on a daily basis
Ben’s Fix: Walking
Why You Should Volunteer
For those of you that are currently on an exercise plan, there are other benefits than just exercising
The mental benefits are unbelievable!
People who regularly dog walk will;
- Feel less stressed
- Have reduced blood pressure
- Feel happier and less moody
- Feel less anxious
- Have lower rates of depression
- Have a higher self-esteem
I’ve personally found that I have a clearer head and feel more refreshed when I’ve been out walking the dogs. It also gives me a much-needed break from my computer screen now I’m an office jockey
So even if you’re already fit, healthy and at your desired weight, you can still benefit the amazing results of getting out in the countryside with a loving dog by your side
Plus you’ll be helping an amazing cause!
I haven’t even mentioned how you’d be helping out the rescue centre
For the animals to be rehomed they need social interaction from humans, and of course, the dogs need to be exercised frequently
So every time you turn up and do your bit you’re helping the animal socialise with humans, helping the amazing staff out and increasing the chances the animals will get rehomed
How To Get Involved
It’s easy. Contact your local RSPCA Centre or other rescue centre and explain that you’re interested in helping walk the dogs and stroke the cats – they’ll book you in for an induction and you’re away
After you’re inducted you can turn up whenever you want. It’s so easy
I will warn you though, you will fall in love with every cat and dog you meet!
Thank’s for taking the time to read, if you have any questions (even though I don’t have all the answers) I’ll try my best – Contact me
Here are some pictures I’ve collected since volunteering;
Your Ultimate Guide to Abs
Knowing where to start and what to do to get in great shape is so confusing
Everybody you speak to has a different opinion on how to lose weight
Your colleague’s friend is on Slimming world and lost 3 stone
Your neighbour’s lost 2 stone juicing
And your hairdresser swears the only way to lose weight is intermittent fasting
Who do you believe? Where do you start?
It’s so confusing! I completely understand your pain!
The purpose of this article isn’t to sell you another diet plan or to shove another product down your throat, but to educate you
I get you’re busy, so I’m going to summarise everything you need to know in one short article – I’ve also linked a downloadable Mini-Guide with 3 beginner workouts and 7 quick meal ideas at the bottom to help
Before you close this page and continue with your manic life I want you to walk away understanding how you can start losing weight today, by eating all the foods you love
The Big D – A Calorie Deficit
To lose weight you only need to achieve one thing; a calorie deficit.
A calorie deficit is a state where your body burns more calories than you consume
For example, if you were to burn 2000 calories a day but only consume 1500, you would be in a calorie deficit of 500 calories
In this state, your body, still requiring energy to survive has no option but to turn to the stored fat cells as a source of energy
Viola – you start losing weight
Don’t let anything distract you from that. A calorie deficit is essential to losing weight.
Engrain this in your brain
It is impossible to lose weight if you are not in a calorie deficit. Not unlikely, impossible.
“So Which Diet Do I Follow?”
Right, so every single diet you’ve ever heard of will work if it creates a calorie deficit
It doesn’t matter if you start juicing, going Keto, vegan or follow Slimming world
All that matters is that you are burning more than you are eating!
There’s a real diet called “The Doughnut Diet” – I’m not making this up! (I would link the site but if I’m honest I don’t want any connection)
But I can 100% promise you that the doughnut diet works!
How? If we work out how many calories you need to maintain your weight, subtract 500 calories (to create a sensible calorie deficit) we’re left with a number
That number is your daily calorie target – Say it’s 1500
Now all you need to do is eat 1500s worth of doughnuts and.. you guessed it
You start losing weight
This knowledge opens up a lot of doors for you
Now you’re no longer restricted to a cookbook and you no longer need to remove whole food groups
FYI keto (a no carb diet) works because you’re in a calorie deficit, not because you’ve cut out carbs
With this information, you can now enjoy the foods you love and not have to constantly feel guilty
Now, let me answer your next question:
“How Many Calories Do I Need?”
I actually started writing out a detailed formula for you to work out how many calories you need a day based on weight and daily activity level
An hour in it started looking like the ramblings of a mad scientist on a blackboard, so I deleted the whole thing
Instead, head to your app store and download a free app called “MyFitnessPal”
Input your body measurement and viola – how many calories you need to eat on a daily basis
In fact, this is the exact app I use with my clients (:
You can use myFitnessPal to enter your daily food intake too, aim for your calorie goal and no matter what, you’ll lose weight!
Okay, so now you know what you have to do to start stripping some fat off
But how can we increase the rate at which you lose weight and start strengthening your physique?
A killer workout plan.
Now I know you’re short on time, so you’re going to want a short, effective exercise plan that you can implement as of today
For this reaon, I’d highly recommend you start a bodyweight exercise plan, you can find hundreds of amazing workoust on Youtube to help get you started
With body weight training you can train anywhere, whenever you like! A bodyweight plan is the perfect way to get in amazing shape from the comfort of your living room
I promised that I’d keep this short so I won’t add an exercise plan to this post
But what I have done is put three x 25-minute bodyweight workouts in a PDF for you
These are all workouts from my newly released Primal Lean Package – which you can have for Free to help get you into exercise!
I’ve also added 7 healthy meal ideas to hopefully give you some inspiration on what to eat (:
TO DOWNLOAD IT CLICK HERE
Thanks for taking the time to read, I really hope it helps you take the first step to achieving your body goals
What to do now: Download myFitnessPal, and enter your email below and I’ll send you your free workout (:
Contact me if you need any help
I’m constantly trying to improve my business. I spend large amounts of my time reading, asking for customer feedback and watching the people at the top of my industry
This week I undertook a mini experiment;
I Instagram messaged ten successful online personal trainers in my field asking them for 60 seconds of their time for some advice
The experiment was for me to monitor how they reacted to my question. Did they palm me off, try to sell me something or genuinely try and help me
I contacted nine trainers with between 10-84K followers and Joe Wicks with 2.3M
96 hours after messaging them only one trainer replied.. Joe.
Joe voice-called me back 3 hours after I messaged him
He went onto my Insta page, had a look around and came back to me with advice, a mini pep talk on how he started with no followers and even said if I ever need any tips to contact him
This literally blew my mind!
Joe has over 100x the followers of some of the other trainers and he’s still humbly going out of his way to help me
It might also be worth me mentioning that the other 9 trainers haven’t even opened my messages yet (this isn’t a criticism, however)
What I Can Learn From Joe and His Business Model
1.That he’s Genuine
Joe took time out of his day to genuinely help me, in fact, I replied to his message and he got back to me again within the hour
He cares about his followers and clients, and it really shows!
This is something that I can learn from and really integrate into my business
I obviously really care about my clients, but I can definitely improve the way I help them
After my experiment, I’ve decided to add an additional 30 minutes a day to answering messages and queries from clients and followers
I’ve made a promise to myself to answer all messages from my followers. I want it to be much clearer to my listeners that I’m here to help
2. His work ethic
Now I’m Joe’s biggest fan girl, I looked into his early days as an online trainer (where I am now) and took note of his movements
I read an article that when Joe started out he posted on Instagram, Facebook and Twitter up to 10 times a day
He tweeted 5 thousand times before he started making any money from his account
He’s an absolute grafter. He didn’t get to where he is today by accident
This is something that I really admire and after studying Joe’s accounts it’s taught me that I can really produce much more content to help my clients out more effectively
I want every single one of my followers to see at least one post from my Facebook or Instagram accounts and it better their lives
If it’s a tip that they can implement or a quick recipe or video
I want my content to help more people
After reading that I’m sure it’s no surprise I’m a fan
I like him, but I also like his recipes and workouts
Their quick and easy to follow, which is perfect for his target market
I’m a very small fish in a very big pond, but every single day my business grows and develops. I can’t wait to see what it will be like after a few more years of hard graft
Watch this space Joe 😉
Follow me on Facebook & Instagram
I’m test running my new online package, to be a guinea pig at a reduced rate contact me now; Ben@benbanburycoaching.co.uk
I Ate Junk Food for a Week and This is What I Found
Why I Will No Longer Be a 1-2-1 Personal Trainer