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
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 (:
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,
For those of you who know me or have seen pictures of me on social media you’ll notice that I have a pretty small frame
I’m an Ectomorph, the naturally skinny guy
In fact, the reason I got into weightlifting, understanding good nutrition and then of course, further down the line personal training was because a girl called me “A less hench version of Jacob from Twilight”
There are 3 main body types: Endomorph, Mesomorph and Ectomorph. (Big, medium and small in other words)
The downside to me being an Ectomorph and being so active is that I burn a LOT of calories on a daily basis
For me not to have the frame of a 13 year old boy, I need to weight lift and of course eat a LOT
Just so you get a rough idea, (and I’m not saying this to make you sad) I need to eat around 4,000 calories a day! I eat roughly what my girlfriend eats in a day.. per meal!
Eating that much food as you can image, gets boring pretty quickly. It’s also hard work to get all those calories in from eating healthily
As we know, junk foods like pizza, ice cream and brownies are SUPER high in calories. So I decided to eat them every day for one whole week to up my calories and to see how I felt!
What I Discovered
I’ll nip it straight in the bud. I felt awful, almost straight away.
For those out there who eat foods like this on a daily basis, I literally have no idea how they do it
It was nasty. I felt bloated, lethargic, uninspired, unattractive, moody and less upbeat than usual. It was horrible.
The thing that really scared me was how bad I felt, and how much I REALLY wanted more!
When we eat sugar the reward centre of our brain is literally on cloud 9. It’s having the time of its fucking life!
Think of the booziest, most amazing party you’ve ever been to. The laughing, the rush of excitement, the chaos, the fireworks, the champagne waterfalls, that huge buzz of happiness!
That’s what’s happening in your brain when you eat half a tub of Ben & Jerrys. It’s like a house party at P Diddy’s in there.
Now, your amazing party. Can you remember the morning after?
Ah. Not so happy right? That’s the downside to being so high, you come crashing down
When I was eating junk food last week, my brain was up there on cloud 9. Having a blast. Everything was amazing and I generally felt really good while I was eating it
But after about 30 minutes, things weren’t so grand. I felt a bit sick, I was bloated, I didn’t want to move and I definitely didn’t want to workout! I felt rubbish.
An hour later and I wanted more sugar
That really scared me. I wanted to put more junk inside my body when I knew just how bad I would feel after
That’s my brain begging for more sugar. It wanted it’s next fix. That’s the same drug-like effect alcohol, tobacco and drugs have on the body.
Let me reel this story in and relate it to you; Have you ever had a box of chocolates in front of you and found it near on impossible to not grab a few?
Boom. That’s your body craving that sugar hit.
Have you ever heard someone use the expression “I HAD to have” or “I CAN’T live without” when describing chocolate, wine or any other junk food?
That’s the sugar talking. No one needs junk food to survive
10 thousand years ago your ancestors weren’t gathered around a fire craving a Domino’s pizza or a Starbuck’s hot chocolate
1/ they obviously didn’t have access to it, but 2/ they didn’t need it. They lived of natural foods that either swam, walked or grew from the ground
Cut out the Junk
If you feel you eat more sugar and junk than you should I’ve put together a 14-Day challenge to help! It’s an eBook, which you can download for free!
The challenge is designed to reset your diet by cutting out all the bad stuff and only allowing natural foods in
It’s only 14-Days which is more than enough time to kick your sugar cravings and in turn, help keep you eating healthily when the challenge is complete. Client’s have found this an amazing technique which snowballs to unbelievable drop in body fat
If you’ve ever read any entrepreneur’s or famous sportsman’s autobiography they will most likely mention that they’re up SUPER early every day
I’ve read and watched videos about successful peoples habits and getting up early is ALWAYS mentioned – (so is exercising actually)
This has always fascinated me
So I set myself a challenge to wake up at 5:30 am every day for a month
Before I tell you what I experienced through my month I want to quickly list 5 benefits I’d read about before starting;
5 Benefits of Waking Up Early
Improved productivity for the whole day
Less stress and rushing
Increased fitness consistency
Quiet time – the rest of the worlds still asleep
High motivation levels when you first wake up
3 Things I Experienced Waking Up at 5:30 am Every day
1. I was SO much more productive!
This was the biggest one for me.
I’m a super motivated person. The list of things I want to achieve in my life is about as long as my arm and each one is more challenging than the next
For me to progress and develop I need to study, A LOT!
So when my horrible alarm went off at 5:30 am (I don’t know why I picked birds tweeting as my alarm tone?!) I climbed inside my huge fluffy dressing gown, threw the hood up over my head and hopped inside my Storm Trooper slippers (they also make laser sounds when you press a button) – I’d wander upstairs and press the single shot button on my coffee machine.
From here I’d shuffle (It’s hard to walk in over-sized Storm trooper slippers) to the sofa, open my book and study. I wasn’t ready to face the world, but I could easily sit in the darkness and read.
I was able to get at least an hours study every morning by doing this. This meant that over the month I’d studied for an additional 30 hours extra! That’s amazing!
Now you might not be studying (even though I strongly recommend you start) but you can use this extra hour you’ve gained to do something else.
If you’ve got children this is the perfect time to get chores done before they’re even awake. Now when you’ve finished the school-run and you’re tired after a long day, you can actually spend some decent time with your loved ones (or just hide from them with a cup of tea in bed)
2. I loved the Morning Quiet Time
I live right next to a busy road in Chichester, so I hear a lot of traffic during the day. At 5:30 am everything is so beautifully still and quiet
It’s genuinely so nice to sit there in my sleepy state with my hood barely showing my face just sipping my coffee and reading
I quickly realised that I not only loved it, but I didn’t want the world to start waking up. I wanted to hold onto that silence for as long as possible
One of the things I found most interesting about my challenge was that some days I didn’t feel I was up early enough!
I started thinking about getting up even earlier about a week in. I didn’t and I haven’t yet but it’s on my mind. As an online coach, I preach to my clients about getting a good nights sleep, so I’m mindful about not getting enough Zzzs
I found this really interesting as well. My last two points have very clearly demonstrated that I enjoyed getting up early and instantly noticed the benefits
But EVERYDAY my subconscious brain would try and coax me to stay in bed
Your subconscious brain is constantly trying to “protect you”. This is why it’s so hard to motivate yourself to go to the gym or apply for that promotion
Your brain will try and avoid anything awkward or uncomfortable
To grow and develop you have to actively look for situations that make you feel uncomfortable
I’m currently reading “The 4 hour work week” and the author Timothy Ferriss quotes something that really stuck with me
“A person’s success in life can usually be measured by the number of uncomfortable conversations he or she is willing to have.”
Getting up at 5:30 am or even earlier is an uncomfortable feeling, even more so when you can have an extra hour in bed
So by me ignoring my internal voices to stay in bed kick-started my productivity. I’d count to 5 then fling myself out of bed. It’s now 5:30 and I’ve already overcome a mini obstacle.
Productivity is contagious and it grows the more you feed it
Now relate that to exercise. You know that whiny little voice that bleats away at you when it’s time to put your running shoes on? That’s the same voice that pleads you to stay nice and warm in your cosy bed
Teach yourself to tell your inside thoughts to pipe down. Use this simple technique of getting up early to snowball your productivity and start making yourself feel uncomfortable!
How You Can Start Getting Up Early
This is pretty easy.
Set your alarm and leave it away from your bed. This causes you to get out of bed which in turn reduces the chances of you wriggling back in
Sure it’s really not full proof, but it does help
I’d recommend setting your alarm for somewhere between 6 – 6:30 am to start. Then every two weeks aim to knock off 15 minutes
Repeat this until you find your early “sweet spot”, you may even discover 5:30 just isn’t early enough!
One Last Thing
Studies have shown that you’re far more likely to stick to an exercise plan if you train in the morning
Mornings are where our motivation levels are at our highest
We’re fresh, we’re alert, it just makes sense that we have more Ummpf to get shit done
Use this to your advantage! I don’t like training in the evenings (especially in a cold English winter!) so try to workout before midday. Get it over and done with and bask in the accomplishment and endorphins for the rest of the day