Many people, women especially will often turn to the much vaunted 1200 calorie diet to start losing weight.

Whilst I admire people's efforts to lose weight, I have to provide some words of caution about 1200 calorie diets.

The video will explain the best way to lose weight via a simple, healthy approach that will not drive you insane, make you feel deprived, restricted and missing out on life.

Bottom line - the 1200 calorie diet is not the best place to start.

Enjoy the video.

Here is a quick little workout that can be performed in a busy gym without the need for equipment.

It's called the "Jack of All Trades" workout and I got this idea from a book called High Intensity 300.

It is short but can be very tough depending on your fitness level.
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You will work every muscle group from legs, to chest to back to arms.

Warm Up:

• Perform the jumping jacks for 20 reps
• Perform 20 Prisoner Squats
• Perform 10 Push Ups
• Perform 5 chin ups and if you cannot do chin-ups, perform any back machine exercise where you have to pull the weight down to you or simply use a TRX to pull yourself up and work your back.

The Workout:

• See the video below
• Perform 1 round 
• If you feel strong and fit, go for 2 rounds.
• Try to complete the circuit with perfect technique in the best possible time. No cheating on reps.

Cool Down:

• Stretch all muscle groups used.

To progress this workout you can add another exercise in for 15 reps or you can complete more rounds or simply beat the time each week.

​Enjoy.

This workout is far tougher than it sounds.

It consists of 5 exercises and the reps go in a descending order.

Check out the video below to see how you can perform the exercises.

Warm Up:

• Perform each exercise for 5-10 reps each. 
• If you cannot perform Pull Ups, perform a TRX row or some kind of back exercise where you are pulling the weight down towards your body in a vertical fashion.

The Workout:

• See the video.
• Take it back a notch - perform lighter weights or break the reps up into sequences
• Step it up a level - perform it like this: 50-40-30-20-10-20-30-40-50

Cool Down

• Stretch all the major muscles used.

This workout can be as tough or as easy as you make it. It is important to keep good technique throughout. Never sacrifice good form on any exercise. Especially as you get tired and want to cheat a little.

I would progress this workout by performing it slightly quicker each week or doing one full round, resting for 3-5 minutes and repeating again.

​Good luck.

​Music: https://www.bensound.com/royalty-free-music

Many people are told to perform back exercises at the gym to help improve poor posture.

A lot of these exercises involve pulling weights toward your body. These are indeed great exercises to improve your posture but there are many mistakes that can be made if you are not paying attention.

The goal of every exercise is to execute it with focus and attention so that you are not causing further damage to your body.

Check out the video below to ensure you follow the three tips for one of the most common exercises - the TRX Inverted Row.

The tips for this exercise can apply to all rowing exercises for your back.

If you want expert advice or some help with program design - check out our fitness programs here and let us know how we can help.

Here is a tough little workout that mainly uses your bodyweight as resistance.

See the video below.

There are options for everyone here.
Make it challenge by performing more reps or add weight if you need but mostly you can get away with just your own bodyweight.

Warm-Up:

• Perform 3-5 minutes of easy paced cardio if you have just come in to the gym after sitting all day at the office.
• Perform 5-10 repetitions of each exercise. Bend the knees with the Inverted row to make it easier. Do push ups on an elevated surface. Do 4-5 repetitions each side for the Tiger Sit outs and Deficit lunges. Perform 10-15 KB Swings with half the weight you are going to use during the workout.

The Workout:

• Perform the exercises A1-A6 back to back with no rest.
• Rest for 90 secs to 2 minutes.
• Repeat A1-A6 for 4-5 more rounds.
• Beginner stick with bodyweight.
• Advanced can add dumbbells to the lunges or perform more push ups and make the Kettlebell heavier.

Cooldown:

• Stretch all the major muscle groups used for 30 seconds each side.

Enjoy. Contact me if you have questions about the workout.