315 X-Force Academy

Give this workout a go whether it’s with free weights or machines: - Take each set to muscle failure, 6-10 reps - A1. Leg Extension... A2. Leg Press A3. Lying hamstring curl - 1-2 min rest - B1. Chest Press/Bench Press B2. Chest Fly/Cable Fly B3. Seated Rows - 30-60sec rest - C1. Bicep Curls C2. Supinated pulldown/chin ups - 30-60s rest - D1. Shoulder Press D2. Lateral Raises D3. Triceps Press/Rope pulldowns D3. Incline neutral grip bench press - Done with the maximum intensity you can possibly manage. Grab a partner who will push to your limits to really get the most out of it. - Tag a friend to do this with! - #xforceismyforce #strengthtraining #gymtime #bodybuilding #fatloss #stronger #physique #health #fitness #pump #gains #change #coach #pt #personaltrainer #lancasteruk #lift #weights #progress #noexcuses #trainhard #workhard #sweat #grind #workout
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Our girls working hard 💪 - Best way to change your shape? Strength training 💪 - #xforceacademy #xforceismyforce #strongwomen #consistency #nutrition #fatloss #lean #shape #strengthtraining #grind #coach #grouptraining #weightloss #girlswholift #lancasteruk

For many of our members body transformation wasn't the goal for this challenge. - For one she said she just wanted to improve her fitness and a routine that helped her maintain it. . Having questions about nutrition and her training schedule, she was able to make a fantastic change in her shape as well as improving her fitness throughout the challenge. ... . At age 34 she: 💥 Lossed a total of 28.3cm 💥 Dropped 3.5kg bodyfat 💥 Lost 3.9% bodyfat 💥 Lost 4.5cm from his waist . #smallgrouppersonaltrainer #grouptraining #cardio #weightlossmotivation #fitnessjourney #cleaneating #xforceacademy #gains #lowcarb #abs #wellness #instagood #eatclean #ketodiet #fitnessmodel #crossfit #healthyliving #xforceismyforce #fitlife #gymmotivation #losingweight #getfit #inspiration #fitnessaddict
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Alison Scanlon has done an amazing job throughout our 8 weeks. . She has: 💥Dropped 2.7kg bodyfat 💥Lost 24.3cm overall... 💥Lost 3.2cm around the waist 💥Dropped 3.6% bodyfat . Hear how the challenge was from her words, . “I was very apprehensive about trying something new, after being at my previous gym for 10 years. - My membership was about to lapse when I heard about the Academy 8 week challenge, so thought “why not do something different and challenge myself” so I signed up. - On my first day I was really nervous, coming to a whole new environment, with new people and way of exercising were all nerve wracking. - I met Lee at my first session, he was so welcoming and remembered my name straight away, which makes you feel like part of a team and not an ‘out-sider’. I admit, at first, I struggled with the slower pace of strength training, as I’d always been used to Hiit classes and lots of cardio. - I kept rushing through exercises and kept Getting told to slow down and I was pretty useless on the X-Force machines 🙈 but by mid-way, with help from the coaches, I was loving it and am now sad it has come to an end. - I’ve lost almost 3kg, and my body fat percentage has dropped by 3.6%, taking me into the athletic category, which I’m very proud of at my age 💪🏻😃 - As I was fairly fit prior to joining, I knew I wasn’t going to see a dramatic transformation, but Ive worked hard for these results, i feel 100% better than I did 8 weeks ago and it has spurred me on to continue. Massive thanks to all the coaches - it’s been great 😃” • • • • • #fatloss #weightloss #fatlossjourney #weightlossjourney #losingweight #xforceismyforce #weightlossmotivation #fat2fit #transformation #nutrition #iifym #weightlosstransformation #flexibledieting #weightwatchers #hourglass #leanin15 #slimmingworld #protein #hiit #personaltrainer #girlswholift #cardio #strongnotskinny
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One of our members did a fantastic job on tailoring his diet for the weekly sessions he came to. . At age 44 he: 💥 Lost a total of 28.8cm 💥 Dropped 3.3kg bodyfat... 💥 Lost 2.8% bodyfat 💥 Lost 5.1cm from his waist . Still attending classes I wouldnt be surprised if he can see even better results. . . #smallgrouppersonaltrainer #grouptraining #cardio #weightlossmotivation #fitnessjourney #cleaneating #xforceacademy #gains #lowcarb #abs #wellness #instagood #eatclean #ketodiet #fitnessmodel #crossfit #healthyliving #xforceismyforce #fitlife #gymmotivation #losingweight #getfit #inspiration #fitnessaddict #xforce #strong #foodie #wls #315healthclubs
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8 Week challenger . With weekly dedication to sessions as well as nutrition, Laura has made a significant change not only with her bodyfat but with her mindset of health and fitness. . .... She wrote, "I have been a member at 315 for 6 years. I have always enjoyed the classes but never stuck to anything. I would go for a week or two then get lazy and find an excuse not to go. I planned on losing weight before I got pregnant but due to getting pregnant fast I couldn't.
After having my little boy I was always out walking so I did get back to the weight I was before but I still had along way to go I wasn't happy about the way I looked. I started back at the gym and seen the poster's about the 8 week challenge, so I ask my friend if she fancied doing it with me.
From the first class I just couldn't believe how good it was everyone was so friendly and I worked so hard but enjoyed it so much. I never missed a class no matter how tired I was I tried my best with food prep but I could of done better! I have just signed up for another month on the academy I love going to the gym now and find excuses to go now instead of not.
I have seen my body change and I have dropped a dress size that was my goal 😀. Thank you so much to the team for pushing and helping me along the way." . 💥 Loss of 4.1kg bodyfat 💥 Loss of 4.4% 💥 Total Loss of 33. 6cm 💥 Loss of 3.8cm around the waist 💥 Improved mental focus 💥 Dropped a dress size . . There is always something you can change if you have the help and guidance and the determination to go for it. . Great work Laura . Keep an eye on our social media pages for more transformations. . . #bodyfat #weightloss #health #fitness #workout #gym #fatloss #nutrition #bodycomposition #healthy #bodyweight #strength #styku #fatloss #motivation #fat #bodytransformation #inbodychallenge #bodycompositionanalysis #315healthclubs #exercise #bodygoals #training #healthylifestyle #fit #xforceismyforce #conditioning #wellness #inches #xforceacademy
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The winner of our 8 Week challenge!!! She has been one of many who made transformations with decreased body fat and increased fitness levels. . Over 8 weeks she attended the Academy sessions on average of 2 sessions weekly (with an occasional 3rd session) and changed her eating habits to have a transformation with a 💥 Decrease of 4.6kg body fat... 💥 Decreased 4.8% bodyfat 💥 Total loss of 39.2 cm 💥 Decreased 4.7cm around the waist 💥 Increased strength and sport performance . Congratulations to our winner. . Keep an eye on this page and our other social media pages to see other Academy members and their transformations. . #bodytransformation #fitness #bodybuilding #gym #fitnessmotivation #motivation #workout #fit #body #muscle #gymmotivation #weightloss #training #fitfam #gymlife #xforceismyforce #bodybuilder #instafit #bodygoals #transformation #abs #bodypositive #weightlossjourney #health #fitnessaddict #nopainnogain #lifestyle #personaltrainer #fitnessgirl #315healthclubs
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The winner of our 8 Week challenge!!! She has been one of many who made transformations with decreased body fat and increased fitness levels. . Over 8 weeks she attended the Academy sessions on average of 2 sessions weekly (with an occasional 3rd session) and changed her eating habits to have a transformation with a 💥 Decrease of 4.6kg body fat... 💥 Decreased 4.8% bodyfat 💥 Total loss of 39.2 cm 💥 Decreased 4.7cm around the waist 💥 Increased strength and sport performance . Congratulations to our winner. . Keep an eye on this page and our other social media pages to see other Academy members and their transformations. . #bodytransformation #fitness #bodybuilding #gym #fitnessmotivation #motivation #workout #fit #body #muscle #gymmotivation #weightloss #training #fitfam #gymlife #xforceismyforce #bodybuilder #instafit #bodygoals #transformation #abs #bodypositive #weightlossjourney #health #fitnessaddict #nopainnogain #lifestyle #personaltrainer #fitnessgirl #315healthclubs
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Kirsty came to us looking for that extra push: - “After hitting a plateau on both weight loss and strength I was finding my motivation for the gym slipping. - Having heard people talk about this programme like some sort of miracle work I decided to give it a go. I would have been happy just to have gotten some motivation back so I wouldn't have been difficult to please but joining this challenge was one of the best decisions I've ever made. ... - It's clear that the programme really has been very carefully designed and you can see how much thought has gone into all of the advice that is given. - Before the @styku3d scan I didn't ever know if I was eating too much or too little for weight loss because I had absolutely no idea what my body was burning. Of course this meant that I couldn't get out of the eating too little and then feasting on everything cycle. - Now I know exactly what I should be eating and how much of it to control my weight loss and fuel my training and I feel much more confident going forward. The training is tough and it has taught me that I can and should work harder than I thought I could. - It is a lot of fun though and all of the trainers know exactly how to get you through those tough times so you aren't in it alone. Aside from the clear passion that the trainers have for this challenge, they have excellent knowledge and intuition for when you need support and they have all helped me to lose a lot of the bad habits that I've picked up over the years. - Following the 8 weeks I am down to my target weight and am lifting significantly heavier on every single exercise than before. My skin is healthier, my energy levels are up and my motivation is stronger than it has been for quite some time. Importantly, thanks to the advice of the team, I now have the toolkit and the confidence to be able to keep improving post challenge. - #xforceacademy #challenge #transformation #fatloss #plateau #weightloss #nutrition #strengthtraining #strongwoman #lancasteruk #results #coach #pt #diet #health #change #girlswholift #gym #fitness #8weeks #personaltraining #grouptraining
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EVERYBODY INVITED! 😀😀😀
Come along and check out the vibe of 3-1-5 at our OPEN WEEKEND on Friday 21st to Sunday 23rd June!
Start your Summer Journey with us....
... Great Offers all Weekend!
#that315vibe
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Here's a sneak preview of the medal for the @lancasterraceseries Summer 5k! Places still available for the race on Sunday 30th June! 🏅😀🎽🏃🏃‍♀️
#that315vibe #run #5k #lancaster #jog #medal #bling
... https://www.lancaster-race-series.co.uk/5 km…/315-summer-5km/
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Here are some reasons why you are struggling to build muscle: - 1) You are not training with enough intensity/hard enough and progressing each workout. This is key! If you do not create a stimulus for your muscles to grow, they won’t! - 2) You are not eating enough protein. Men aim for 2 x your bodyweight in kg and females aim for 1.5 x your bodyweight in kg. This will give you a daily protein goal.... - 3) You are not eating enough. Eat just above your maintanence calories, around 200/250 above is a good starting point. - 4) You are not sleeping enough. Sleep let’s our body recover from resistance training and allows it to grow. - 5) You are not being patient enough. Stop doing random workouts and thinking muscle grows over night. Be consistent, train hard, sleep and eat enough💪 - Tag a friend who struggles building muscle!
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Women, do not be afraid of lifting heavy weights. - You will not look like a man, get massive overnight or look ‘bulky’. - Lifting little weights that weigh nothing week in week out will not change your body and help you get into that dress you want.... - Start lifting heavy weights, get stronger each week and watch your body change the way you want it to! - #strengthtraining #womewholift #girlswholift #strongwomen #fatloss #bodybuilding #healthyfood #consistency #weightloss #hardwork #gymtime #lean #fitter #fitness #health #progressive #liftweights #coach #personaltraining #pt #change #lean #abs #strongwoman #girlswholift
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@leejones_xforce giving some pointers on using the Chest Press properly: - Proper form is important for safety and to actually contract the working muscle. Too often I see people pressing wrongly which can lead to shoulder problems. - Chest Press Tips:... 💥 Focus on pushing your shoulder blades into the pad and locked there, keeping your shoulders down all the time 💥Drive your upper arms inwards towards the middle, to get the chest engaged fully 💥Keep tension on and control the eccentric 💥Get a pump of doom! - Machines are underrated by a lot of people and are a fantastic tool to be utilized. Especially if you have access to X-Force, the 40% extra weight on the eccentric is a game changer. - #xforceismyforce #chestpress #tips #chest #control #tension #growth #technique #pump #form #bodybuilding #personaltrainer #gym #fitness #strength #chest #chestday #squeeze #grow #safe #healthylifestyle #coach #personaltrainer #fitnessprofessional #lancaster #gains #squeeze #pt #hypertrophy #strength #muscle #trainhard #fatloss #gains
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Greg Duncan on his time with us!
“I’m happy with what I gained (or lost) through the academy💪👊”
Some more results coming in the next few weeks as we draw to a close out latest transformation programme. What a success it has been!
... Get on the waiting list for September’s programme (more details to come soon) by calling 01524 237315
#XForceisMyForce #XForceAcademy
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Set up . How important is the set up? . At times we can rush through a set up which messes with the movement pattern.... . And sometimes we take too long to set up which messes with the intensity of the workout. . If we can find the middle ground knowing how to set up the machine for individual use then both can be achieved. . #setup #xforceacademy #xforceismyforce #sloweccentric #efficiency #smarttraining #planyourworkout #knowyoursetup #legextension #315 #xforcekit #machineworkout #weightloss #fatloss #shredded #musclemass #musclegrowth #highintensity #resistancetraining #strengthtraining #eccentricworkout #lessismore #dolessbetter #2019workout
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Finished with ladder drills after our circuits class this morning. #xforceismyforce #ladderdrills #fitness

X-force class this morning . Eccentric training with core focus... Something you've never tried before. . Work to your limit and then give a little more.... . #fatloss #strength training #fitness #coretraining #eccentrictraining #legs #upper #chestworkout #backworkout #health #diet #bodycomposition #highresistancetraining #xforceismyforce #sloweccentric #russiantwists #bicyclecrunch #corehealth #intellegenttraining #smarttraining #dolessbetter
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