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A recent study showed that 94% of all women are concerned on some level about their weight and that 67% had been on some type of diet in the last 12 months.

And its not just women that want to lose weight. 44% of all men in the UK apparently would like to lose a little body fat, gain some muscle and change their body shape.

So with all the information available and the amount of gyms, exercise classes and playing of sports on the increase, what’s the problem?

Well the weight loss industry is a multi-billion dollar industry with many people and companies cashing in on selling you misinformation.

On the TV the other night I saw this “Ab machine” which was basically a crunch machine that could also be used to “tone/shape” your arms and chest.

They had a hot chick, size 6 without an ounce of body fat on her and a big, lean, muscular guy demonstrating the machine and no doubt thousands of people were calling in to purchase this piece of junk as “supplies were limited before Christmas”.

It should really be illegal to sell something like this.

It’s like going into Currys and buying a TV, expecting it to to work and then getting home and it doesn’t even switch on.

Of course this could never happen so why is it tolerated in the health & fitness industry?

I have no idea but that’s not the discussion today. I’m just making you aware of the idea and the pressures many people are under because unfortunately, many people all over the world are guided by what they see and hear on the TV.

Every day in the gym, thousands and thousands of people are performing exercise that isn’t effective coupled with a diet that won’t help them lose body fat.

It’s crazy when you think about it isn’t it?

If I was trying to lose body fat, this is what I would do, in order of importance.

  1. Eat a source of protein with EVERY meal.

Then add vegetables and a smart source of fat to that meal. Carbs would be in the evening, IF, I needed them or deserved them (worked out hard that day)

  1. Weight train at least 2 or 3 times per week
  1. 6-8 hours of quality sleep every night


4. 3 litres of water per day

5. Make training, eating and sleeping well, non-negotiable.

This means, that your social life happens AFTER you go to the gym and eat quality food.

I’ve said it so many times before but it’s really quite simple to lose body fat, IF you do the right things.

Most people can’t lose fat not because it’s hard work although you do have to put effort in, but down to the fact that they are spending time on ineffective exercise selection and poor diet choices.

Make the right choices, achieve the health and fitness you want and deserve.

For more clarity on that, drop us a line with any questions you have and I will speak to you soon.

Have a great Monday.

Gav :)

PS. Tom off to Costa Rica tomorrow and he is taking his Dad. It should be an incredible trip for both of them.

Seguros viajes amigos x

7 NATURAL Ways To Boost Your Testosterone Levels

So Usain Bolt wins the 100m and the 200m in the World Championship a few days ago…

…and then gets runs over by a clumsy cameraman on a Segway :)

I’m sure many of you saw this on the TV.

I’m fascinated by sprinting in world athletics and have been since I saw Carl Lewis in 1984 in Los Angeles win four gold medals.

In 1988, the debate on whether these guys were doping really took off after Ben Johnson cruised to victory in a time of 9.79secs and was subsequently stripped of his title after failing a drugs test.

It’s not my intention to go much deeper than this on the subject as it’s quite controversial but the fact of the matter is that humans, given the chance will do whatever they can to improve and win.

History shows us that the Greeks used to eat bulls testicles in the hope of boosting their own testosterone levels to improve performance.

Justin Gatlin, who has previously been banned twice for illegal drug use is back running very close to his previous best whilst using banned substances.

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The BEST Breakfast in The World!

The good ol’ meat and nut breakfast…

…with a twist.

You’ve heard me talk about it many times, too many times for many I’m sure but for those that are not sure what, why or how, let me break it down.


The pic above was my breakfast on Monday morning.

Rump steak, steamed spinach and sixteen macadamia nuts.

Why sixteen?

Coz that’s how many I grabbed!


So what are the benefits of the meat and nut breakfast and why would you want to do this whenever you can?

This concept came originally from Charles Poliquin about ten years ago.

I’ve written about this before but I want to update you again as I had forgotten how effective it can be as a tool to have in your “fat loss arsenal”

I’m a big believer in a carb free or a low carb breakfast for most people.

Note that I say most.

Some people can tolerate carbs in the morning or rather, are able to process them effectively.

We can all tolerate them.

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