Why Are Some People Lean No Matter What They Eat

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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;

body-types

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?

 

  1. 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”
  2. That you may just need to move more. Gyms aren’t necessary but moving is. Find something you love and do lots of it
  3. 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


 

The Best Diet Plan In The World

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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 (:

Ben

Calculate your daily calorie intake here

 

The 4 Most Common Excuses Not To Exercise Debunked

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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

Solution:

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

Solution:

1. Train from home. Every single one of my online client’s train from home

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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

Solution:

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

andres-siimon-1274012-unsplash.jpgNow, 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,
Ben

Take Control Of Your Life With Time Blocking

Why I Get Up At 5:30 am Everyday & The Noticed Benefits 


 

 

Why Your Mental Health & Waistline Will Thank You For Becoming an RSPCA Volunteer

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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;

Aimie

Lincoln

 

 

 

 

 

 

 

 

 

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Read Next: 

Meal Prepping

Your Ultimate Guide to Abs

 

I Ate Junk Food Everyday for a Whole Week and this is what I Found

Okay so firstly, why?

Why did I Eat Junk Food Every Day for a Week?

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”

This was 2008 when Twilight was everywhere. Apparently, I look a little bit like the werewolf man, Jacob?.. Just not as muscular

There are 3 main body types: Endomorph, Mesomorph and Ectomorph. (Big, medium and small in other words)

I won’t go into too much detail about body types today, but if you’re interested I’ll link an article from Nerd Fitness here

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

You can Download it for Free here;


Thank you for taking the time to read my blog post, I hope it helps you to understand the negative impact junk food can have on your behaviour, mood and overall health

For any help or advice feel free to contact me here

Ben

Why I’ve Started Waking up at 5:30 am Everyday and the Noticed Benefits

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

 

  1. Improved productivity for the whole day
  2. Less stress and rushing
  3. Increased fitness consistency
  4. Quiet time – the rest of the worlds still asleep
  5. 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) 

 

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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

(Read next8 Benefits of a Good Nights Sleep)

3. Every Single Morning I Considered Snoozing!

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

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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

You can do this!

Thank’s for taking the time to read


 

Read next;

Take control of your life with time blocking

Stop looking for quick fixes

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