champ // Author

Author based archive
06 Mar


????What 1 lb of fat looks like????

One Pound of fat, that’s a pretty substantial size about the size of your fist! Imagine what loosing 5 or more might look like ????

1 gram of fat contains about 9 calories. One pound is equivalent 453.92 grams ,that adds up to 4,082 calories!


Actual body fat has (on average) 87% actual fat in it. So that’s about 3,500 calories. Because different areas of your body can contain different amounts of actual fat, the caloric value can range from about 3,400-3700.

Above are a few foods and how much you would need to have to hit this 3,500 calories! !

If you eat 35 bananas or even 2.6 M’ Burger Meals you won’t gain a lb of fat. You’ll end up burning or eliminating the majority. However consistently eating more calories than you burn, all that fat and extra calories add up. So wouldn’t it be better to learn more about healthy eating and balance the good and bad.

Wouldn’t it be better to get rid of those bad habits ???? – that’s why you’ve got to eat a bit less than you burn – CONSISTENTLY ????

20 Feb


Read below to find out what really makes YOU lose fat! ????????

When it comes to the topic of fat loss which is very different to weight loss, we will find so much information out there on what you ‘should’ be doing, and we all know that most of that is a whole lot of bullsh*t. ????

Fat loss is actually a fairly simple process. You are only able to lose fat, when you manage to put your body in a caloric deficit, meaning you exert/use more energy than you consume. Actually simple maths right? ????

Fasted Cardio may burn more calories in the session than normal cardio but taken as day as a whole normal cardio burns the same amount of calories, if you hate it you will not be able to sustain it. Cardio is simply a TOOL to help put you in a larger deficit, but not essential for fat loss.


Meal Timing also does not matter. What matters is how much calories and macronutrients you consume throughout the day in total. Intermittent Fasting for example, is an effective fat loss aid which only allows you to eat in a certain window. So we see it is really not necessary.

Cutting out or lowering carb intake will definitely lower calories, but in no way is it a factor that contributes to fat loss. –

Hopefully the whole concept of fat loss can be easier to understand now.

Caloric deficit WILL make you lose fat. There is no need to try out other fat loss scams.????????????

15 Feb


Read below to for more details!????????


❤️They are Incredibly nutritious! A good source of Vitamin A,B(B5,B12,B2,B6), D, E, and K. Additionally it contains zinc and calcium.

So Technically they are a superfood.

❤️Great for your eyes. Eggs contain Lutein and Zeaxanthin, antioxidants that have major benefits for your eyes. Eggs are also high in vitamin A.

Vitamin A deficiency is the most common cause of blindness in the world.

❤️A clean and high quality protein source. Eggs contain the all essential amino acids in the right ratios that are required to repair cells in the body and ultimately support muscle growth!

❤️Great for heart health, the yolk contains good cholesterol, HDL (high density lipoprotein), and DOES NOT raise blood cholesterol as once believed. They raise HDL content which is good cholesterol. People with higher levels of HDL tend to have a lower risk of heart disease.

❤️They are very versatile and taste great too! There are loads of recipes that include eggs in them. If you’re not allergic to eggs, you should be including them in your meals more often!


Science Fitness’s Boss Man Kevin Alvardo’s favorite egg combo is scrambled eggs + smoked salmon on a toasted bagel ????

*Also note that cooked eggs provide more nutrition than soft-boiled eggs.

07 Feb


Read below to for more details!

Do you have a slow metabolism?⠀⠀⠀⠀⠀⠀⠀⠀

Listen, so do many people⠀⠀⠀⠀⠀⠀⠀⠀

There are a few possibilities here so please consider all of them.⠀⠀⠀⠀⠀⠀⠀⠀

1) Metabolic adaptations- You have been dieting for a long time or dieting drastically or just under-eating which has resulted in your metabolism slowing down. That is why “diets” should not be chronic. Include things such as diet Breaks or change up your diet by including regular intervals higher calorie days.

2) NEAT- You may just not be very active. If you have a desk job or have low spontaneous activity like fidgeting, then you are burning fewer calories. Fix this by having a step goal and staying on your feet.⠀⠀⠀⠀⠀⠀

3) You are eating more than you think- Sorry. Most people just eat more than they think. That could be oil you cook with, that could be inaccurate portioning, it could be sauces and condiments you add, etc. Try tracking everything you eat on a food scale and MyFitnessPal for 1 week. That will teach you about what and how much you actually are eating.⠀⠀⠀⠀⠀⠀

It is technically possible to have a slow metabolism. But most people’s genetic variation is actually quite minor. There are other factors, like the ones mentioned above, which actually explain your “slow metabolism”.




27 May

We are all born with some form of genetic blessings. This could be in the form of attractiveness, a better immune system than the next person and other physical traits like strength, body composition and bone structure.

Genetics is probably one of the most important aspects in bodybuilding and all sports for the matter.

What’s common is seeing guys’ who are not that well developed thinking if they train with the biggest guy or follow the workout of some celebrity from MensHealth it’s going to help them achieve their goals.

Unfortunately this is not how it works because what works for ‘him’ may not work for you!

The best scenario I could use here is if a man is born and only grows to a maximum height of 5 foot 1 inch that is his GENETICS and he’s probably unlikely to become the best basketball player, become a long jump world champion or sprint the fastest 100 meters.

If you are born with short calf muscles (in fact that goes for any muscle) then you are never going to make those muscles longer

We’ve all fallen into the trap of following others because they have a great body thinking  ‘they must’ve got that body because of the way they train’? Well to a degree yes but I’ve trained with guys who have amazing arms and they do NOT even train their arms, they’ve just been genetically blessed with great arms fully developed biceps and triceps and they rely on back and chest workouts to train their arms. But that doesn’t mean that is going to work for me!

I spent years in the beginning working out with the guy who did heavy weight and only one or two reps and he was growing and getting a great body while I was getting no where. I had to keep trying different workouts to find out what worked for me and get me to where I want to be and I am still trying new things which I realise work well for me.

You all need to find your OWN personal training programme and workout that works for you!

05 May

This is a great question which I love because photographic evidence of actors and retired athletes that once looked great and now look rather flabby and soft would suggest that’s the case. However the answer is a big fat NO! The explanation is muscles and fat are two completely different components, made from two complete opposite action.

Subcutaneous fat deposits are a result of over calorie consumption leading the body to store the excess between the muscle and skin. This can also occur from eating high condensed calories like chocolate, biscuits and other snacks full of sugars. The body cannot cope with such a high spike in insulin and therefor stores the calories.

Muscles are made from repetitive movements against resistance i.e. exercise. During this process the muscles break down and small tears occur, proteins from food will help the healing process forming a new layer over the muscle sheath. This creates a fuller more shaped and pronounced muscle on the surface of the skin.

The reason you see famous people in magazines and on the news with no more six pack is quite simply DIET! Put aside the fact that during training they will have nutritionists on stand by, chefs on stand by, a personal trainer on stand by and their whole day is focused on getting in shape. Once that’s taken away and you’re left to your own devices then things start to go wrong.

If you exercise and you eat clean food (healthy food) and gain that physique you want then great, good for you. But if you STOP and continue to eat the same amount of calories whether it’s ‘clean food’ or not you’re still putting in calories that need to be burned and if they’re not burned off then you’re going to get fat. By reducing your calories in conjunction with the reduction of exercise output then your body will reduce in size but will not accumulate the excess body fat from over consumption.


26 Mar

I’ve always had a keen interest in Boxing.

What I find more interesting is the level of fitness required to compete as a Boxer.

Now I’m not suggesting that you need to become a professional Boxer, however implementing a Boxers routine into your program is a great and fun way to get good results!

Take focus pads for example, for those that don’t know this is when someone wears a set of mitts to catch your punches. This exercise will get your heart rate up and work your arms and shoulders but also your core, legs and co-ordination.

Another example is hitting the heavy bag, what a fun and exhilarating way to let out some frustration whilst burning calories. You can make these exercises more challenging by setting yourself a goal to punch for 1 minute straight, or setting a specific number of punches to complete in a timed set.

Now lets look at the 5 components of fitness and how Boxing fitness covers all 5.

#1 cardiovascular fitness

‘This is the ability of the heart , lungs, and vascular system to produce oxygen rich blood to working muscles over a sustained period of activity’.

Boxing fitness will usually include jogging, running, jump rope, and other such activities like hill sprints, shuttle runs and running with resistance such as a weighted vest or parachute.

#2 Muscular endurance

‘The ability of a muscle or muscles to repeat a movement many times or hold a position for a long time’.

A good way of getting this area of fitness up and what Boxers do is to set a circuit of 10 to 12 exercises (start with what you can manage).

Here’s an example of 6 exercises you can complete twice over:

  • Burpees
  • Push ups
  • Leg thrusts
  • Crunches
  • Squats
  • Star jumps

The number of reps will vary depending on fitness levels but you can switch it up by doing each exercise for 30 seconds then moving onto the next one.  It’s all about increasing so once you get good at it increase the reps/time and change the exercises to harder more advanced ones.

#3 muscular strength

‘Amount of force muscles can exert against heavy resistance’.

This is generally done with weights. Preferably use compound exercises which use more muscles at once like barbel squats, bench press, and deadlift. Also other explosive exercises like power cleans and squat jumps which increase punching power and speed.

#4 flexibility

‘The ability of a joint to move with it’s full range of motion’.

This is very important for Boxing training because you need to be so versatile that all the joints need to have a full ROM.

Sometimes the stretch routine is so over looked and before you know it you’ve got tight hamstrings and getting injuries all over the place.

Always do some sort of cardio for 5 to 10 minutes before your pre workout stretch this will help the muscles to be more supple. Then do a post workout stretch when your muscles are really warm as this will improve recovery and keep good range of movement.

I introduced yoga into my personal training plan which I found great.

#5 Body composition

‘Amount of body fat compared to lean mass I.e muscle and bone’.

Competitive Boxing has weight division which each Boxer must make in order to compete with there fellow opponent of the same weight category.

This is another reason why Boxing is great to plan your training. Training camps are usually between 8 to 12 weeks in which time a fighter will get into top condition. They will be monitored with weekly weigh-ins and their training will be meso cycled meaning progressively harder and consistently monitored.

For example the first few weeks will be getting into shape with long distance running and cardio machines. Then you at move into more specific training like hitting the bag, focus pads, and calisthenics (push ups, sit ups etc).

Once your strength and endurance is up then we move onto the next stage which might be sparring. In this instance as we are not competing and just trying to get fit you can up your pad work from 3 minute rounds to five minute intense rounds.

At this stage you will be hitting more explosive stuff like the free weights and circuit training. By this time you should be reaching your peak if you have pushed yourself and beat your personal best records.

Along with a calorie controlled diet which means eating sensibly with a mixture of complex carbohydrates, proteins and unsaturated fats, your body composition should stay in check.  And remember, body fat for men and women are different due to physiological differences.  Men should be between 14% and 17% where as women are 21% to 24%.

To learn more about Boxing fitness contact me or book a private session and let’s get you in fighting condition.

15 Oct

One of the most frequent questions from my female clients is “if I lift weights will I get big and bulky?”.

The answer is NO!

Firstly in order to get big bulky muscles you need to eat a required amount of calories.

This usually surpasses the daily recommended amount of 2000 to 2500 calories a day.

Lets take into account that most people I meet don’t even reach that amount (at least in a healthy way) logically you must ask yourself, how am I going to grow?

For muscles gains the standard procedure for Bodybuilders is to eat 1gram of protein per lb. of bodyweight. I weigh 190lbs. so I require 190grams of protein a day, protein contains 4 calories per gram that’s 760 calories required a day from protein alone. Not to mention the 60% of my calories which must come from carbohydrates (4 calories per gram) and fats (9 calories per gram).

When you include carbs and fats that becomes a lot of food at regular intervals, which most if not ALL of my clients would struggle to stick to due to daily commitments such as work, kids etc.

Secondly, moving onto the fact that lifting weights requires energy which you will expend by coming to the gym and lifting weights for 60 minutes.

Burning more calories than you consume will mean weight loss! Not gain…..

Its impossible to gain bulk and muscle mass if you’re not putting in the calories.

My third point is females do not produce enough testosterone to get big and bulky from a having a few weights sessions a week.

There are more benefits to lifting weights for females than they may think:

  • toned muscles (thigh muscles, bum, arms and abs)
  • strength and bone density (easier to carry those heavy handbags and kiddies)
  • flexibility

15 Oct

Oxford TreadmillsA common opinion is why use a treadmill when you can go running outside for free? Of course there are benefits to running outside – fresh air for example!  However for beginners there are more benefits starting your cardio program on a treadmill.

Here are five reasons why beginners should use the treadmill:

  1. The treadmill will set a consistent pace. A lot of people don’t know their own jogging pace and run out of steam after 5 minutes because they’ve gone too fast to maintain it. You can set a comfortable pace on the treadmill to begin with and then gradually start to increase over a period of time.
  2. The treadmill has a level surface which reduces the risk of injury (tripping, falling).
  3. If you are a beginner and trying to stay motivated then running in the rain can be off putting and give you that excuse to not go on your new routine run. Staying in the dry and warm is a much better way to initial get your fitness levels up.
  4. Monitoring your progress. All treadmills have a monitor which allows you to record your time, distance, speed and heart rate. This is important in the beginning stages to keep track and see your improvements.
  5. Longevity! Even a seasoned pro will tell you that pounding the pavement on a regular basis puts an incredible amount of stress on your lower body. You need to be well conditioned to run outside on a regular basis and the place to start is on a treadmill.