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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 your body to work really hard, particularly…

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 and wellbeing and they…

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 gym-buddy so much stronger and leaner than you are?  There are mistakes that you could…

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 do they both increase strength in the quads, glutes…

Five 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 genuinely looking for…

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 the foods that are the fat-storing culprits and even…

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 a minute for relaxation!  At times you can…

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 heaviest weights), but it doesn’t have to be…

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 yourself and increase your strength…

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

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, rebuilding and often this is the key to progress.  There are times where you may need to step back and allow a joint or muscle…

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 fact, a few occasional sessions of moderate beer consumption can help reduce stress levels…

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 and it’s not always easy to ensure…

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 groggy in the mornings. Often…

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 Race have bucked this trend to some…

5 Mistakes To Avoid In 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 significantly, there are still quite a few that seem to come and go, wasting…

Hotel FIT 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 body active when traveling for business (or…

Hotel Fit – 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 equipment for the space or decent with…

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 routines, whether that’s: Tiredness Limited Time Availability of a…

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 a by product that was dumped, but luckily for the environment…

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, burning fat for energy. Be Everyday…

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 consume to get it and what could potentially be too much?…

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 or…

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 building muscle.  Let’s take the lowly…

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 better muscle builder.  While the research wasn’t conclusive about what…

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 while others have soluble fibre and…

Follow These 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 They say one of the keys to business success is a willingness to fail.  This…

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 it will run poorly and be less…

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 Chris Pratt for Guardians of The Galaxy.…

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 can speed up the metabolism and fight off hunger build up which is…

Eating Like A Pro 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 much as 8,000 calories and this is what is can…

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 - not least genetics, natural size, strength, barbell/dumbbell weight etc… For example, the general view would be that high…

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 low-cost    way to start resistance training. Find running…

3 Major Reasons To Exercise

You Feel More Energetic: 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 this regularly can help create a…

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