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23 Ways To Lose Bodyfat Fast.

Here are 23 of the fastest ways to lose bodyfat

By Jamie

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1. Less Carbs

If you are like me, things like pasta, bread, rice and potato can take up most of my plate. I could happily eat carbs all day. The problem is carbs are energy and if you eat more than you need it will make fat loss impossible. Try and reduce your portions a little at a time. If you usually have 5 big spoons of rice, try 4, then 3. It will make the transition much easier.

2. More Protein

The building block for muscle. I know, you don’t want to get too muscly. Don’t worry, you won’t. But the more muscle you have, the less fat you will have. Great sources of protein are things like –

  • Chicken breast
  • Lean beef Steak
  • Turkey
  • Eggs
  • Quorn
  • Beans
  • Fish

Get more of these on your plate, you will also feel full longer.

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3. Build Muscle

The more muscle you have the easier you will find it to lose bodyfat. Also It will make it easier to keep the bodyfat gone for good.

4. Interval Training

If you usually do 20 minutes on the bike, 15 on the cross trainer and then 5 on the rower. You may find that after a few weeks that the results start too slow down. Try adding some intervals, simply put. Do something but vary the effort levels. A great start is to pick any equipment and Start as normal for 2 minutes then do one minute as fast as you can, then just repeat that cycle for 14 minutes. Try this –

Bike –

2 minutes’ regular pace.

1 minute as fast as you can.

2 minutes’ regular pace.

1 minute as fast as you can.

2 minutes’ regular pace.

1 minute as fast as you can.

2 minutes’ regular pace.

1 minute as fast as you can.

2 minutes’ regular pace.

1 minute as fast as you can.

2 minutes’ regular pace.

1 minute as fast as you can.

5. Mix it up

What do you usually do? Ok, now the next time you work out do something different. It will challenge you in a way that you are not used too. Usually do cardio – do weights. Usually do gym – do a class.

6. Strength Training

So when you think of fat loss everyone thinks cardio. Now I know cardio is important, but you can and will get sensational results from a strength training workout. Once my clients are up a to a decent level of fitness the focus is always on strength training to sculpt the body that you want.

Typically using big exercises like squats, deadlifts and thrusters. A workout could be –

Cardio Warm up – 10 minutes

Romanian Deadlifts – 5 sets – 16, 14, 12, 10, 8 reps

Squats – 5 sets – 20, 16, 12, 8, 6 reps

2 arm Dumbbell Rows – 4 sets – 1o reps

Thrusters – 4 sets – 20 reps


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7. Cook from scratch

Ok, now I know this sounds like a lot of work and expensive. But it really isn’t. One of my favourite meals is chili con carne. A decent Jar costs about £2 and makes one meal. My recipe is so easy and has a nice kick to it.

I use –

  • Lean minced beef (would have to buy anyway)
  • Tinned chopped tomato (17p)
  • Chili Powder (50p and lasts for months)
  • Smoked Paprika (50p and lasts for months)
  • Cumin (50p and lasts for months)
  • Garlic Powder (50p and lasts for months)
  • Tinned Kidney beans (24p)
  • 1 Beef Stock Cubes (80p for 12)

That totals at £3.21. The spices and stock cubes will last ages. So next time you make it, it will cost you 41p.

You don’t even need to be able to cook. If you cook the mince like you would normally, just throw everything in and stir it. That is pretty much it. If you need more guidance, just YouTube it and you’ll get millions of time and east to follow videos.

8. More water

Water is always the answer if the question is anything to do with being healthy. Just drink more, it will flush out the rubbish in your body and improve your digestion.

9. Try Kettle bells

One Exercise – Kettlebell Swings!

These will work your whole body; they will also get your heart pumping. As all-rounder exercises go, they are right up there. I think they work great for high reps, anything from 15 upwards.



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10. Take the stairs

You might be smashing your workouts but even if you do one hour 5 days a week that still leaves a lot of hours left. Now I’m not saying to do double workouts. But being generally more active in the day can make a huge difference to your overall results.

  • Take the stairs instead of the lift.
  • Park further away.
  • Walk it. We can all be lazy for driving somewhere we should really walk to. You’ll save money too.
  • Get on your bike, a pushbike is a really quick way to get around and your legs will thank you.

11. Add Music

The right kind of music can make your workouts much more energetic. Some people love chart music, others love dance music. Me, I like a bit of everything but pop punk like blink 182 works for me.

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12. Smaller Plates

If you can’t fit as much on the plate you will eat less. If portion control is your challenge this could be the tip for you.

13. Plan your meals

We have all done it. Got held up at work, got in late, nothing in the fridge and you are super hungry. What do you do?

Probably pick up the phone and get a curry, or a pizza. But while you’re at it you might as well have a real treat. So chips, garlic bread and big bottle of coke get added. But you have spent over £15 so you get the 6 mini doughnuts.

Healthy eating ruined!

If you plan your meals and prep or even just make sure you have the ingredients in the house. You will be much more likely to succeed.

14. Don’t food shop hungry

Because you will buy everything!

Simple, don’t do it.

15. Try Circuits

Circuit training is a great way to work out. It is so versatile you can do it at home, in a gym, or in a class. You can do it with no equipment, or a full gyms worth of kit. You won’t be doing anything long enough to get bored as you’ll be onto the next exercise.

Try –

Kettlebell Swings 30 Seconds

10 Seconds Rest

Shuttle Runs 30 Seconds

10 Seconds Rest

Plank 30 Seconds

10 Seconds Rest

Dumbbell Jump Squats 30 Seconds

10 Seconds Rest

Dumbbell Deadlifts 30 Seconds

10 Seconds Rest

Med Ball Shoulder Press 30 Seconds

10 Seconds Rest

Dumbbell Row 30 Seconds

16. Add exercises in between your exercises

Just by adding something like a plank in between all your exercises for a workout can increase your calorie total. You’ll also be getting some core work in without adding time to your workout.

17. Cut your total workout time

Sometimes you can have too much time.

If I get up nice and early for work, I tend to make breakfast, watch some tv and play on my phone. The problem is, because there is a lack of urgency I am not as productive and end up being late.

Workouts can be the same. Set a 30-minute timer when you walk in the gym and crack on. You’ll be surprised how much you can get done.

18. Find a workout buddy

Having someone to keep you motivated can make an enormous difference. If they are slightly ahead of you in terms of fitness and knowledge, even better.

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19. Blast it for 2 minutes

Forget 30 minutes on the bike, get warm then just let rip for 2 minutes. Give it everything!

20. Eat More Vegetables

We all know we should, but we don’t. Try and get some more veg on your plate, it will really help with fat loss and overall health.

21. Relax

Don’t stress about losing weight/fat. It will happen! It may take longer than you want it too but it will happen as long as you don’t give up.

22. Try Drop Sets

Drop sets are essentially a technique where you perform an exercise and then drop (reduce) the weight and continue for more reps until you reach failure. Example of a drop set –

Leg Press

50kg – Do as many reps as you can.

40kg – Do as many reps as you can.

30kg – Do as many reps as you can.

All without taking a break.

These sets are a great calorie burner.

23. Try Supersets

Supersets are where you pair 2 exercises together. Either that work the same muscle or apposing muscles.

Examples could be –

Chest Press and Lat Pull Down

Chest Press and Press ups.

They are a great tool to make the most of your time and burn calories.


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4 Exercise Methods to Insane Results in the gym

4 Exercise Methods to Insane Results in the Gym

By Jamie

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The System

The 4 exercise method is actually really simple; you pick 4 exercises, each will work different parts of your body.

1. Upper Body –  Any exercise for your upper body. My faves – Press Ups, Standing Shoulder Press, Seated Row, Upright Row.

2. Lower Body – Any exercise for your lower body. My faves – Front Squats, Romanian Deadlifts, Jump Squats.

3. Core – Any core exercise. My Faves – Commandos, Reverse Crunches, Dynamic Plank.

4. Pulse Raiser – Any cardio exercise – My Faves – Rowing machine, Step ups, Jumping Jacks.


Pick two of each exercise and then do them in order. (It is best to pick apposing muscle groups for 2 cycles. Eg Cycle 1 Upper Body – Press Ups, Cycle 2 Upper Body – Seated Row).


So an example workout would look like this –

  • Press ups
  • Dumbbell Jump Squats
  • Reverse Crunches
  • Step Ups
  • Seated Row
  • Romanian Deadlifts
  • Plank
  • Rowing Machine


How do I do it?

The next thing you need to know is how many reps, sets and for how long should you do each exercise. Again, it is really simple.


Upper Body –  2 Sets – To failure, however if you can do more 16 reps then you need more weight. But still take the set to failure – if you end up doing 67 reps you will just need to adjust next time.

Lower Body – 2 Sets – To failure, however if you can do more 16 reps then you need more weight. But still take the set to failure – if you end up doing 67 reps you will just need to adjust next time.

Core – 2 Sets – To failure, keep going till you cant do any more. Simples.

Pulse Raiser – 2 minutes FLAT OUT! I really mean flat out as fast as you can. This workout has a total of 4 minutes cardio, make it count.


Rules – For all exercises (excluding Pulse Raiser), the lowering part should take 4 seconds on every rep.


That’s it, run through a workout like this and you will achieve incredible results.


Try The Workout


Warm up – 10 minutes cardio machine.

  1. Press ups – 2 Sets to failure with a 4 second lowering part
  2. Dumbbell Jump Squats – 2 Sets to failure with a 4 second lowering part
  3. Reverse Crunches – 2 Sets to failure with a 4 second lowering part
  4. Step Ups – 2 minutes FLAT OUT!
  5. Seated Row – 2 Sets to failure with a 4 second lowering part
  6. Romanian Deadlifts – 2 Sets to failure with a 4 second lowering part
  7. Plank – 2 Sets to failure
  8. Rowing Machine – 2 minutes FLAT OUT!


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13 Squat variations and how to use them like a pro

13 Squat variations and how to use them like a pro

By Jamie

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Some say the king of all exercises. We can all agree that squats can be part of every fitness programme for almost any goal.

But there are so many variations that you can use to help you with your specific goal. I am going to run through 13 of my favourites.

 1. Barbell  Back Squat

The undisputed heavyweight champion! The back squat is what most people think of when you hear ‘Squat’. Generally a back squat will enable you handle more weight than other squats. In my opinion unless you have an injury that stops you doing them, these should be a part of pretty much every programme. Used for high reps they are a great cardio workout too.

My recommendation – Pyramid them. Do 20 reps, add some weight, do 16 reps, add some weight do 12 reps, add some weight and do 8 reps. Then work your way back up.

2. Front Squat

If the back squat is the king then the front squat is the queen. Featuring in most Olympic lifts the front squat is a real power builder. You may not be able to handle quite as much weight as a back squat but the more vertical back angle helps put a huge emphasis on your quads (front of thigh) without much strain on your lower back.

Greater core strength is needed for a correct front squat as well as some mobility in the shoulders and wrists. However the strength gains you can make from front squats are awesome!

You may also find it easier to squat to depth.

My recommendation –  Slightly less reps than the back squat due to the harder to hold bar position (when getting used to the lift). Warm up and then do 3 solid sets of 10 reps.

3. Goblet Squat

For me, one of the most under rated but most effective squats their is. Awesome for conditioning, building muscle and more importantly it is an unbelievably useful exercise for teaching good squat technique. It teaches you to drive your knees outwards and maintain correct spinal alignment. Love them!

My recommendation – use them near the end of your workout for 3 sets of 25 reps. Oh the burn!

4. Dumbbell Jump Squat

You rarely see jump squats in a gym and I can’t understand why. They are a fantastic exercise for developing explosive power. They will get your heart racing and can be used to great effect with any fat loss programme.

My Recommendation – Do 3 Sets of 45 seconds with 45 seconds rest.

5. Split Squat

The one criticism of squats is that they are a bilateral exercise meaning that you use both legs at the same time. With upper body, you will often use dumbbells to work each arm individually. A split stance squat will allow you to put the majority of the load on one leg at a time. A fantastic way to build strength, balance and muscle.

My recommendation – 3 Sets of 10 reps on each leg towards the end of your workout. (watch your balance though)

6. Box Squats

Box Squats are another  fantastic tool for teaching correct form. In a squat it is important to sit back. A box squat allows you do this with no fear of falling backwards. It is also deceptively hard. To prove this, sit in a chair right now…. now without using your hands to help, stand up and sit down again 10 times.

I know right! Box squats are awesome.

They are also really useful for developing explosive strength as you have no ‘bounce’ at the bottom of the squat.

My Recommendation – 3 Sets of 12 reps (make sure you pause on the box (or step/bench) before standing again.

7. Half Squats

Half squats do not mean half results. With these squats your legs will be burning like crazy. Squat all the way down but only come up half way, the reason for this is to extend the time under tension in the hardest part of the movement. This can result in better muscle development. I love using these at the end of a workout or in the middle of a cardio workout.

My Recommendation – 3 Sets of 20 Reps

8. Dumbbell Paused Front Squats

Similar to box squats, paused squats (where you pause in the bottom position for a second or more) take the ‘bounce’ out of the squat. This makes it harder to stand up, encourages better technique and can increase strength. It will also increase your time under tension. Overall if you do any variation of paused squats you will notice a huge difference in difficulty (and how much you ache). But over the weeks you will also notice some fantastic progress.

My Recommendation – 3 sets of 10 reps with a 3 second pause.

9. Squat Long Jumps

Explosive exercises like long jump squats require a lot of effort, making them huge calorie burners! It is also a great measure of power. Using these in a fat loss programme will help you achieve some great results, not just in shaping your legs but torching body fat.

My Recommendation – 5 Sets of 30 Seconds with 30 Seconds Rest.

10. Body Weight Rotational Jump Squats

So things are getting pretty serious now, these have all the benefits of squat long jumps but adding a 180 degree rotation really take sit up a level.

My Recommendation – 6 Sets of 30 Seconds with 30 Seconds Rest. Swapping your rotation direction on each set.

11. Air Squat

A classic! A regular body weight squat is another one you rarely see in the gym. The thing is, despite it being the simplest version of the exercise, it is still really challenging and useful.

As part of a strength programme it can be used as a conditioning tool. It also should have a place in any fat loss programme.

The funny thing is, you see it done wrong more often than right. The problem with this is, if you can’t do an air squat why would you squat with a bar on your back. It is a fundamental movement that should be learned before moving on to more complicated variations. If you are someone who struggles with these then try the goblet and box squats first.  Usually the part people struggle with is getting low enough, they get so far and then just lean forward.

My Recommendation – Learn how to do one – Perfectly! Then do loads of them.

12. Isometric Squat

You don’t always have to be moving to be working. Squat down and then just stay there, give if a few seconds and it will burn, a few more and your legs will shake. This is a great exercise to finish your legs off after a workout.

My Recommendation – Do it once, set a time. Rest and then try and beat it. Keep doing it till you cant beat the time.

13. Wall Squat

It’s like sitting in a chair that doesn’t have a seat. It’s really hard work. Very similar to the isometric squat only you are using a wall for some back support. If you find them easy try placing a weight plate on your legs.

My Recommendation – Mix these with Dumbbell Jump Squats – 30 Seconds of each without rest for 3 minutes.

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4 Diet mistakes that everyone makes and how to fix them

4 Diet mistakes that everyone makes and how to fix them

By Jamie

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Not drinking enough water

We all know how important it is to drink plenty of water, but many of us will be guilty of not drinking enough. One of the hardest aspects of this is to measure your intake.

If you simply carry a water bottle with you, you can track your intake. I for example have a 1 litre bottle. So I just make sure I drink 3 of them every day.

I always have it with me and excluding the regular need to urinate (unavoidable) it has made it a lot easier for me.

So the big question is, “How much should drink?”

I would suggest starting with 2 litres a day and see how you get on.

Give it two weeks and I guarantee you will feel an improvement in your general self.



Making your new diet too extreme

Why, why, why do people go on extreme diets! Well I do know why, because people want extreme results. But honestly, it doesn’t really work that way.

Granted if you go on the cabbage soup diet you will lose weight very quickly. However you will go back to real food at some point and the weight will go back on, Fast!

So instead of using a fad diet to lose 7 lbs in a week and then regain 9 lbs in the following week. Why not just start eating making better choices, drinking more water and watching portion sizes. You may only lose 1 lb a week. But you can lose a lb week after week, after week, after week.


Not eating enough food

Similar to fad diets, not eating enough food will give you a quick result, but it wont last for long.

If your holiday suitcase is too heavy, what do you do?

You don’t take out as much as possible so you have one tee shirt, one pair of shorts and one sock. That would be ridiculous, you won’t have everything you need.

What you would actually do is look at what you have packed and take out the things you don’t really need like your 6th pair of trainers and that sombrero you wont wear.

Your diet should be the same. Look at what you currently eat and remove some of the excess. Extra cheese on pasta, garlic bread with meals and other small adjustments can really add up.


Too many supplements

Let me get straight to the point. If I knew of a magic fat loss supplement, pill, juice or tea I would not be writing this. I would be on my private yacht in the Bahamas.

It doesn’t exist so don’t waste your time and hard earned money looking for it.

Some supplements are useful and can help you. But there is no replacement for healthy food and exercise. Time spent looking is time wasted.



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BBC TV presenter Angellica Bell has started her own swimming journey at her local pool

Angellica Bell takes her first adult swimming lesson

BBC TV presenter Angellica Bell has started her own swimming journey at her local Virgin Active centre. She explains why she decided to start swimming and what it was like to take her first plunge into the water with an adult swimming lesson…

Water is my nemesis. Always has been. Our relationship was doomed from the start. No one in my family swam and no one wanted to.

When I was a small child I hated getting my frizzy afro wet and the one time I do remember going to a swimming lesson (it was sort of compulsory at school but I managed to always get out of it), I had clumsily stepped in dog poo on the way there and had dripping wet hair for most of the day.

You see, it didn’t begin well.

Then there was the time I nearly drowned while on holiday with my family.

My young sister was on a lilo in the sea then all of a sudden the weather turned and we were dragged out by the current.

It’s always difficult to learn a skill for the first time, especially when you’re a little older, wiser and you can almost taste fear!

Luckily, two men, who did incredible impersonations of fish, swam out and rescued us. That was the first time my life actually flashed by me and I thought that was it.

Taste The Fear!

Let’s be honest, it’s always difficult to try something new or learn a skill for the first time; especially when you’re a little older, wiser and you can almost taste fear!

Yes, I feared water. Its power as an element is a force to be reckoned with and therefore I decided to leave it well alone.

But there was always that niggle that it was something I hadn’t conquered. When I started seeing my other half and he boasted he used to swim for his county, I felt a little embarrassed.

Then to make matters worse, my two adorable children, who are so inquisitive and ‘fearless’, wanted to go swimming more and I quite frankly didn’t want to miss out on all the fun!

My First Official Swimming Lesson

So today was the day of reckoning. I officially had my first official swimming lesson ever.

Had my 1st ever swimming lesson today. Exhausted but happy I’m finally ‘taking the plunge’ 😂@VirginActiveUK@ASAaquatics

I didn’t sleep well last night and I’m not ashamed to admit that, as I wasn’t sure what to expect or if I’d be any good, I nearly backed out and abandoned the whole thing!

Luckily I didn’t and my Virgin Active swim instructor Sharon was just brilliant and somehow managed to get me to breathe underwater, make my legs move like flippers and move through almost 10 metres of water. It was brilliant!

So this is where my swimming journey begins and I’m so excited.

Thank you to the ASA and Virgin Active.


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