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Is Strength Training Good for Fat Loss?

Is Strength Training Good for Fat Loss? If you’re looking to get rid of some excess weight then you might want to consider factoring in regular strength training to your weekly work-out schedule.  It is a very effective method for weight loss but, not on its own.  Strength training is a great way to push…

Enjoy Carbs without Weight-Gain

Enjoy Carbs without Weight-Gain Based on some of the things you hear online and in the news, you might not believe this, but carbohydrates are good for you as long as you choose the “right” carbohydrates and understand how to consume them as part of a healthy diet.  They are essential to your good health…

5 Reasons Why You May Not Be Getting the Results You Want From your Training

5 Reasons Why You May Not Be Getting the Results You Want From your Training Have you been pounding your body for weeks on end at the gym with minimum results?  Perhaps you’ve been toiling hard for months but you’ve seen little shift from fat to muscle?  What are you doing wrong?  Why is your…

Will Squats and Deadlifts Really Make Your Waistline Wider?

Will Squats and Deadlifts Really Make Your Waistline Wider? Squats and deadlifts are two of the best types of exercises you can perform, certainly for increasing strength and building lean, taut muscle.  Most fitness routines will feature compound exercises such as deadlifts and squats.  Both of these work a variety of different muscles. Not only…

5 Nutrition Mistakes – Avoid !

5 Nutrition Mistakes The journey to a better body isn’t just about exercise; it’s also about eating the right type of food.  Even the people that seem to be blessed with being able to eat what they want, when they want won’t make the most of their body without good nutrition and if you are…

Tracking What You Eat Can Help You Lose Fat

Tracking What You Eat Can Help You Lose Fat Sometimes, no matter how hard you train, that excess fat just refuses to shift – sound familiar?  Luckily, there is scientific evidence that proves that by simply tracking what you eat carefully, you can spot patterns in what you eat.  By spotting patterns, you can eliminate…

Always Tired? Simple Ways To Feel More Energized

Always Tired? Simple Ways To Feel More Energized Today’s lifestyles are 24/7.  They just don’t stop.  There’s the pressure of work, which for many can feel relentless with constant emails even during your downtime.  There are family demands as well, socialising and then you want to factor in some exercise, it’s a wonder there’s even…

It’s Official. Weight Training Helps You Live Longer

It’s Official. Weight Training Helps You Live Longer Perhaps a long life isn’t just down to genetics, nor is it down to just what you eat or whether you lead a healthy lifestyle.  The secret to living longer could actually be down to lifting weights regularly (and that doesn’t mean they have to be the…

Can’t Pull-up? Don’t Give Up! Stay Strong !

Can't Pull-up? Don't Give Up! John in Liverpool emailed The Lean Exec to ask: In the book you recommend doing bodyweight exercises like pull-ups. I can’t do a pull-up. What’s the best way to increase my strength to do pull-ups? While pull-ups are challenging if you can’t do one, it’s worth the effort to train…

Discover Your Circadian Rhythm & Feel Better

The Circadian rhythm is something that you may or may not have heard of.  It is your body’s internal clock and works over a 24 hour period, in synergy with the sun.  It’s what naturally dictates why you get hungry at lunch time and sleepy at night time (when the sun goes down, for example). …

Injured? Getting Back Into Exercising After Injury – Like New

Injured? Getting Back Into Exercising After Injury Firstly, it’s important to recognise the difference between general soreness and a few niggles from exercise and real pain / injury. While our bodies are pretty good at breaking down then rebuilding and often this is the key to progress.  There are times where you may need to step…

Is It Ok To Drink Beer When Training Or Will It Impact Your Progress?

Is It Ok To Drink Beer When Training Or Will It Impact Your Progress? Beer and training?  Let’s start with the good news.  One or two beers now and again is unlikely to have a huge impact on your training as long as the rest of your nutrition and recovery is in good shape. In…

Protein Supplements Vs Food, What Is Best? – Truth

Protein Supplements Vs Food, What Is Best? If you're looking at whey protein versus food, whey protein and generally protein supplements shouldn't be seen as a replacement for poor diet and you should aim to get as much of what your body needs  from quality foods. However, training does increase the demands on your body…

Can’t Sleep? Get Calm Naturally

Can't Sleep? Get Calm Naturally Sleep trouble can affect all aspects of life from feeling tired and mentally drained in the day, increasing risk of stress and depression to not being able to recover effectively from exercise. Sleeping pills are ideally avoided and even sleeping aids found at the local pharmacy can make people feel…

5 Key Reasons To Do Full Body Training

Key Reasons To Do Full Body Training Since the golden era of modern bodybuilding in the 60s and early 70s isolation resistance training (training more specific body parts) has increasingly become the dominant methodology in strict form resistance training. Arguably the emergence and popularity of Crossfit and obstacle course races like Tough Mudder and Spartan…

5 Mistakes To Avoid At The Gym (Or Maybe They’re Just My Pet Peeves)

5 Mistakes To Avoid At The Gym (Or Maybe They’re Just My Pet Peeves) Mainstream gyms have changed a lot in the last 20 years.  More people are training with weights and pumping iron to get lean and fit.  While the percentage of gym goers who seem to know what they are doing has increased…

Hotel FITness In 3 Simple, Fast Exercises

Hotel FITness In 3 Simple, Fast Exercises Travel and even limited hotel facilities isn’t an excuse to skip out on regular training patterns.  Even if there isn’t a gym and options to go for a run or swim are limited there are things you can do in as little as 15 mins to keep your…

Hotel Fit – The Lean Exec Way

Hotel Fitness – The Lean Exec Way Exercising when staying in a hotel is an interesting one.  When they have a gym, it can be a lottery in terms of what kind of set-up, space and how useful the equipment is.  They tend to be one way or the other.  Either small with poorly selected…

Travel Health & Fitness – The Lean Exec Way

Travel Health & Fitness – The Lean Exec Way Travelling isn’t an excuse to do no exercise and eat poorly, but it is an excuse to have some fun and do things a bit differently than usual.  Any kind of travel, whether it’s for work or pleasure comes with extra challenges to regular work out…

8 Protein Rich Foods That Are Probably Better Than A Protein Shake

Protein Rich Foods That Are Probably Better Than A Protein Shake Let’s face facts.  Whey protein (I’m using whey as it’s the most common protein used for protein shakes) is part of the cheese making process they used to throw a-whey 😊.  If you drink unflavoured whey with water, it generally tastes crap. It’s historically…

10 Laws Of The Lean Exec

10 Laws Of The Lean Exec Walk It Off If there is a reasonable option to walk, skip the cab and the bus.  You can also go for a walk in your lunch hour.  Brisk walking is low intensity activity where oxygen is readily available, therefore your bodies energy systems can dip into fat reserves,…

30 Grams of Protein per meal? What does that actually mean?

30 Grams of Protein per meal? What does that actually mean? Protein, protein, and more protein, that’s what the fitness experts and scientists keep telling us we need to eat a typical 30 grams of protein per meal to build muscle and lose fat.  However, what does that really mean, what do we need to…

Macronutrients – Quick-start

Macronutrients You will hear it many times on throughout The Lean Exec content that it’s not about weight loss or weight gain, but rather the loss or gain of muscle and fat.  Considering caloric intake is important for body weigh loss or gain, but what is more important is the type of calories you lose…

Press-Up, Push-Up, Try the Dead Stop Press-Up

Press-Up, Push-Up, Try the Dead Stop Press-Up The Most Effective Way To Do Press-Ups Not sure why, but body weight exercises never seem to be deemed as cool as curling a dumbbell (although they seem to have gained some cred with calisthenics in recent years).  Yet, they are great for improving fitness, getting lean and…

Want To Build Muscle? Eat 3 Eggs After Your Workout

Want To Build Muscle? Eat 3 Eggs After Your Workout Eating egg whites only may be low in fat, but does it make sense to ditch the yolk?  Research would suggest not.  A study from the American Journal of Clinical Nutrition suggests the combination of protein with egg fat and all may just be a…

Carbs Good or Bad? That Depends

Carbs Good or Bad? That Depends Like Protein and Fat, Carbohydrates are a MACRO Nutrient.  Carbs are building blocks found in the fruits, vegetables, grains and starches. There are different types of carbohydrates with different nutritional values and some are digestible while some are not.  Some carbs are complex, some are simple like refined sugar…

Follow These 20 Laws For Optimal Muscle Building (And General Overall Health And Fitness)

Follow These 20 Laws For Optimal Muscle Building (And General Overall Health And Fitness) Eat sufficient Protein Eat between 1.6g and 2.2g of protein per kg of body weight dependent on your goals and bodies response.  At least 30% of your daily calories will need to come from quality protein sources. Become a Failure For…

How To Ensure You Fuel Your Workout – Supercharge

How To Ensure You Fuel Your Workout Training and what you do in the gym is important.  However, without the right fuel in your body’s engine you’re likely to struggle to get the results you want (particularly as your body ages). In the same way that if you fill a car with the wrong fuel…

How Fast Can You Actually Gain Muscle? – Supercharge

How Fast Can You Actually Gain Muscle? So often you see in magazines and newspapers, the latest actor transforming their body in a matter of weeks into a muscular superhero.  Think Henry Cavill for Superman, Hugh Jackman for Wolverine, Chris Hemsworth for Thor, 300 Spartans, Michael B Jordan and Chadwick Boseman for Black Panther and…

7 Simple Diet Changes That Can Help Fat Loss & Better Sleep

Simple Diet Changes That Can Help Fat Loss & Better Sleep Try eating smaller meals more often. In society it’s drilled into us that we should eat three square meals a day, however fitness and diet experts often recommend smaller more frequent (4-6) meals per day (ie. every 2-3 hours), particularly as it help fight…

Eating Like A Professional Athlete Could Just Make You Fat!

Eating Like A Professional Athlete Could Just Make You Fat! While Michael Phelps has admitted his 12,000 calorie daily diet was probably a bit far fetched, it’s not out of the question for certain athletes and pro bodybuilders to eat in excess of 5,000 calories a day.  Cyclists and other long-distance athletes will consume as…

You Take The High Reps and I’ll Take The Low Reps, but who’ll burn fat and build muscle?

You Take The High Reps and I’ll Take The Low Reps, but who’ll burn fat and build muscle? Training strategies come in many forms and different people have different views on what is the best way to build muscle and lose fat.  However, the reality is, there are many factors that come into training –…

Let’s Get Physical: 7 Suggestions To Get More Exercise – Supercharge

Let’s Get Physical: 7 Suggestions To Get More Exercise If you live near a green space such as a park make use of it. A brisk walk or run in the park can be extremely refreshing and the fresh air and break can be rejuvenating.  Some parks also have outdoor gym equipment which is a…

3 Major Reasons To Exercise – Feel Alive

3 Major Reasons To Exercise You Feel More Energetic When: It can seem difficult to start doing physical activity, particular if you have a busy schedule and/or work and family commitments.  However, don’t give up at the first hurdle.  That little extra push and engaging in physical activity can make you feel more energetic. Continuing…

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