Leaner Stronger

What Your PT Really Thinks About YOU…
I hope that many of you haven’t read this article I’ve been shown that was posted a couple of days ago by Mens Health.
It’s honestly pretty tragic that it’s even been written.
...Continue Reading

RELEASE YOUR INNER SUPERSTAR ⭐️ - Due to popular demand, @weight2gofitness_ and I are opening spaces for only 8 people to join our Semi-Private Personal Training Programme @fitness4lessuk - Sutton
Our current crop of superstars have lost over 40kgs between them, they’re getting lean, getting strong and they’re not stopping there!... . Want to achieve amazing results?
Want to lose weight, drop inches, and feel better in your clothes?
And do all this in a fun, friendly environment that’ll teach you everything you need to know about the gym?
Here’s how we can help:
On Wednesday’s at 530pm we have only 8 SPACES available.
Click the link below to tell us you’re interested and we will get back to you with all the details!
Oh, and if you sign up before the 31st of August your first week will be FREE! 😁
https://leanerstronger.typeform.com/to/DA KwLV - #LeanerStronger #SemiPrivate #PersonalTraining #Nutrition #WeightLoss #Strength #gym #workouts #health #healthychoices #fitfam #fitspo #motivation #determination #youcandothis #affordable #team #fitnessjourney #dreambig #thefitlife #strong #bodypositive #sweat #workout #gymlife
See More

How to build muscle in the arms PROPER technique for bicep curls and tricep extensions - Biceps: 1. Use full range of motion (ROM)... 2. Keep the upper arm still 3. Keep the back and shoulders still 4. Focus on a good muscle contraction Triceps: 1. Use full ROM 2. Only move the forearm 3. Keep elbows tucked in 4. Focus on controlling the weight as much as you can - These are isolation exercises, meaning we are singling out the bicep/tricep and therefore they should really be the only muscles working. It is possible to utilise different ROMs and possibly using the back and shoulders for the last few reps for overload however for the majority of hypertrophy (muscle building) training these principles apply. - Two very common mistakes are going too heavy on the weight and swinging the arms which takes the tension out of the bicep. Secondly flaring out the elbows isn’t necessarily a mistake but much more tension will be placed on the triceps with the elbows tucked. - If you have any questions feel free to comment or inbox :) - Facebook: Alex Ransley Instagram: @flexransley
See More

M O T I V A T I O N 🤯 - Here’s a couple of tips for Motivation if you’re lacking it! . 1) Have a goal/target to aim for 🎯
... Sometimes we just do stuff because we enjoy it but hit a period where we just don’t feel up for doing it (I.e. going to the gym)
Or, on the other hand you’ve reached a previous goal and have nothing to aim for.
So make up another goal and give yourself something to work towards.
Choose something realistically and achievable, that actually means something to YOU, not just because someone else wants to achieve it. Make it personal . 2) Look back at where you’ve come from and remember how far you’ve come.
There’s a reason I chose a picture of me looking down from the top of the mountain.
It’s so easy to forget how far you’ve come if all you do is focus on going up.
If feeling low on motivation, look back at where you started your fitness journey and remember all the work you’ve done so far has resulted in all the achievements you’ve reached so far 🤩
Progress pictures can be fantastic. Even if you hate photos of yourself. You don’t even have to show them to anyone. Just keep them to yourself, and 6 months down the line you can look back and realise how far you’ve come and feel awesome again 😄 - 3) Don’t rely on motivation to get you doing stuff.
Realise motivation comes in waves. That’s normal. Just remember you won’t regret the work you put in whilst you feel like you can’t be bothered! 🔥 - #LeanerStronger #health #fitness #fit #envywear #fitnessaddict #fitspo #workout #bodybuilding #cardio #gym #train #training #health #healthy #instahealth #healthychoices #active #strong #motivation #instagood #determination #lifestyle #diet #getfit #cleaneating #eatclean #exercise
See More

Something to 🔥 some calories on a Saturday morning 😏 - • 400m run Then, 3 rounds of: • 6 Clean & Press (KBs or BBs)... • 12 Box Jumps • 18 KB swings - Beginners: Complete 3 sets of this, 90s rest between sets
Intermediate: Complete 4 Sets, 90s minute rest between sets
Advanced: Complete 5 sets as quick as possible 😅 - #LeanerStronger #instafit #motivation #fit #fitness #gymlife #pushpullgrind #grindout #flex #instafitness #gym #trainhard #eatclean #grow #focus #dedication #strength #ripped #swole #fitnessgear #muscle #shredded #squat #cardio #sweat #grind #lifestyle #pushpullgrind
See More

3 Mistakes You're Making With Your HIIT Workout ... Have a watch of to hear these 3 mistakes you really don't want to be making, so you don't waste your time in the gym!

#FlexFriday 💪🏽 - Another exercise I’ve had to adapt with this Injured wrist of mine. . It wasn’t too bad, not the most comfortable due to the attachment but it got some biceps work in, so it’ll do.... . Can’t be missing curls though now can I 🙄 - #LeanerStronger #health #fitness #fit #fitnessmodel #fitnessaddict #fitspo #workout #bodybuilding #cardio #gym #train #training #health #healthy #instahealth #healthychoices #active #strong #motivation #instagood #determination #lifestyle #diet #getfit #cleaneating #eatclean #exercise
See More

Thursday Ticklers 🤣 . After being an idiot (me) and pressing record at the end of @weight2gofitness_ set, I managed to capture her experience an EXTREME DROP in temperature in the gym 🤣 . Happy Thursdays 🤣... - #LeanerStronger #health #fitness #fit #envywear #fitnessmodel #fitnessaddict #fitspo #workout #bodybuilding #cardio #gym #train #training #health #healthy #instahealth #healthychoices #active #strong #motivation #instagood #determination #lifestyle #diet #getfit #eatclean #exercise
See More

Semi-Private Gang killing it this morning 🔥 . Working all aspects of the body hitting some heavy weights, as well as some balance and core exercises! - Watching them all smash it and the buzz around them is always a pleasure!... - If you want to be part of this amazing group of individuals, drop me a message or contact me on jake@leanerstronger.co.uk and let’s get you started on your journey to becoming a superstar 😎 - #LeanerStronger #SemiPrivate #PersonalTraining #health #fitness #fit #fitnessaddict #fitspo #workout #bodybuilding #cardio #gym #train #training #health #healthy #instahealth #healthychoices #active #strong #motivation #instagood #determination #lifestyle #diet #getfit #eatclean #exercise
See More

Using SUGAR effectively - Sugar is actually good if we use it sensibly in moderation as an energy source - For example pre workout the sugar can be used to boost our energy and alertness... - Post workout the muscles are depleted of their energy stores, the body will then break down muscles for energy, however if there is sugar in the muscle then this will be used for energy instead of the sugar being stored as fat (providing you aren't in a calorie excess) - So what would be some good sources of sugar? - It is debated if there is ‘good’ and ‘bad’ sugar as sugar is sugar. However if you look at the wider nutrients and benefits sources such as fruits, vegetables, beans, nuts and whole grains. These sugar sources also contain fibre which slows the absorption of sugar which reduces the blood sugar level spike - A great example is a nice bowl of cereal pre workout and a banana post workout - So we should use sugar to our advantage by consuming it pre and post workout to help boost our energy. Also by picking sugar sources that also contain fibre to stop the spike and crash of sugar levels - Facebook: Alex Ransley Instagram: @flexransley
See More

This didn’t taste too bad after 3 mountains and Barry’s Bootcamp 😏 . Back on the grind again now, time to get this body fat down 🔥 - #food #foodporn #yum #instafood #envywear #yummy #amazing #instagood #photooftheday #sweet #dinner #lunch #breakfast #fresh #tasty #food #delish #delicious #eating #foodpic #foodpics #eat #hungry #foodgasm #hot #foods

Supersets to get your legs going 🔥 - @timwelch72 smashing this beauty of a superset send the legs all wobbly 😏 . If you want to give the legs a seriously good piece of work in a short space of time check this out!... - A1) Heavy Leg Press x 8 (Tim smashing 300kg here)
A2) Heel Elevated Squats
🔥🔥🔥 - #LeanerStronger #health #fitness #fit #fitnessmodel #fitnessaddict #fitspo #workout #bodybuilding #cardio #gym #train #training #health #healthy #instahealth #healthychoices #active #strong #motivation #instagood #determination #lifestyle #diet #getfit #cleaneating #eatclean #exercise
See More

This lot SMASHED IT 👊🏽🔥 - @weight2gofitness_ and I were treated to a trip to @barrysbootcamp to be put through our paces and boy oh boy were we tested 😅 - First time there and it was awesome! Well done everyone 😁 @joamyh @trishthompson28 @samloveless82 @nicolab111 ... . After 3 mountain climbs, I didn’t think I’d survive... soreness will be interesting tomorrow 👀 - #LeanerStronger #SemiPrivate #Clients #Trip #London #workout #groupsession #ourturn #health #healthy #fit #fitness #gymlife #gymflow #bodybuilding #motivation #determination #fitfam #fitspo #fun #workhardplayhard
See More

Welsh 3 Peaks Challenge: ✅ . Completed in 12 hours 52 mins 50 secs 🧗🏽‍♂️ - What a day yesterday, and another little challenge (well, not so little 🤪) for the year ticked off!... - 50,000 steps 🏃🏽‍♂️ 7,000 calories 🔥 . The lads smashed it, battling through episodes of cramp up and down some really quite tough terrain 💥 - Now, got to get back to London for a session at Barry’s Bootcamp 😅 - #LeanerStronger #3PeaksChallenge #Wales #complete #achievement #active #health #fitness #fitnessaddict #cardio #fit #fitspo #fitfam #motivation #determination #strong #healthychoices #instagood #healthy #getfit #lifestyle #climbing #mountains
See More

PLEASE don’t make these mistakes when it comes to supplements!
At the end of this post I’ll let you know what supplement you should consider for your weight loss journey!
So... onto the DON'Ts:
... 1 - Believe they going to be the answer to your weight loss troubles you may have been having.
If supplements are the first thing you think of when it comes to losing weight, you need to take a step back, and just stop.
Supplements are the LAST of your worries.
You have much much more to focus on first. Namely, your exercise routine and your calorie intake.
2 - Buy “Fat Burners” to “Accelerates fat/weight loss”... etc.
Products such as “Fat burners” claim that they will help you burn more fat just by taking the pill.
Realistically, they don’t.
If you’re still overeating your calories, you will continue to either not lose weight, or gain weight.
EVEN if you took these fat burners every day.
Get yourself into a calorie deficit, and you’ll lose weight AND save £££ on these expensive placebos.
3 - Believe everything you read about a supplement.
Lots of companies refer to scientific proof that certain products work.
A lot of the time they’ve twisted some truths to fit their product, or worse yet, they’ve sponsored people to do studies that give them the results they want!
B@st#rds.
4 - Buy the most expensive one.
£££ does not = quality, necessarily.
So do your research.
MyProtein & BulkPowders are two popular and decent companies selling supplements you may need.
Finally:
IF you NEED a supplement, my suggestion - Whey Protein.
Anything else, likely to be pretty redundant in helping you burn body fat / lose weight.
Ultimately, if you’re not in a calorie deficit though, any supplement is useless for you when it comes to weight loss.
See More

The final push into the weekend 💪🏽 - In fact for me, today is only the beginning of one hell of an active weekend 😎 . Alas, Today is all about the core and making sure my body doesn’t become too imbalanced with all this 1-sides training I’m doing on my upper body!... - Whatever you’re training today, you better make sure you make it worth it and keep the hard work going over the weekend 🙌🏽 - #LeanerStronger #health #fitness #fit #fitnessmodel #fitnessaddict #fitspo #workout #bodybuilding #cardio #gym #train #training #health #healthy #instahealth #healthychoices #active #strong #motivation #instagood #determination #lifestyle #diet #getfit #cleaneating #eatclean #exercise
See More

Is protein powder essential to building muscle?
Not really, BUT it can help
-
... The benefits of supplements in general can be gained through food, especially protein
-
Benefits of protein foods
1. Greater nutrition (more micronutrients which help with human function and health)
2. Essential fibres in the foods (helps prevent disease)
3. Protective substances (more antioxidants which help with tissue damage)
-
Benefits of protein powder
1. Contains less calories than the food per gram (helpful in a calorie deficit)
2. Can be more convenient (can be easier if you are busy)
3. Great post workout as a quick source of protein (stimulates the muscles to start building quickly to aid recover) -
So generally, try to get your main protein intake from food. Supplements can help but are not essential!
See More

In the words of @weight2gofitness_ : Workout for the Wounded - I told you I’d explore ways to keep pushing on despite only having 1 usable hand... . And it’s led to 1-Arm burpees (there’s NO escape 😩)... - But this was a great little pulse raiser with a gym buddy: • 10 Box jumps • V Ups until box jumps are competed • 20 One-Arm Burpees • 20 Reverse Lunges - Repeat with minimal rest for 5-10 rounds 🔥🔥 - #LeanerStronger #instafit #motivation #fit #fitness #gymlife #pushpullgrind #grindout #flex #instafitness #gym #trainhard #eatclean #grow #focus #dedication #strength #ripped #swole #fitnessgear #muscle #shredded #squat #cardio #sweat #grind #lifestyle #pushpullgrind
See More

Couple of clips of the Semi-Private superstars smashing their way through today’s session! - Focusing on lifting heavier to build their strength and keep their bodies burning calories 🔥 - I actually missed out a lot of amazing lifts today I could have filmed.... but hey, they killed and that’s all that matters!... - There’s not a bunch of harder working people at 6am than this lot, in Sutton or Surrey... I don’t care what you say they’ll give you a run for your money 🔥💪🏽 - @samloveless82 @joamyh @trishthompson28 @nicolab111 @ry_86 @georginaelliott @weight2gofitness_ - #LeanerStronger #health #fitness #fit #fitnessmodel #fitnessaddict #fitspo #workout #bodybuilding #cardio #gym #train #training #health #healthy #instahealth #healthychoices #active #strong #motivation #instagood #determination #lifestyle #diet #getfit #cleaneating #eatclean #exercise
See More

My name is Ryan watts and I am 18 years old , i have been training with Jake for around 3 months now and i enjoy it so much , it has helped me improve in all areas.Since beginning with leaner stronger i feel that i have improved in all areas , such as confidence , body fat decreased and muscle has increased.The reasoning behind me deciding to go to jake for training is because i wanted to learn different techniques and different Excersizes along with to learn some self defence(boxing).Before (when i was a member at David lloyds cheam) I had tried out many different programs and a few personal trainers but i personally Don’t feel that they helped me gain in what i would like to gain from my training.I feel that the best aspects of working and training with jake is that he creates the programmes around your strengths and weaknesses and is always happy to help with any queries you have.YES!!!i would recommend Leaner stronger any day of the week as this is probably the best trainer anyone could have!!!.

Leaner Stronger is a fantastic organisation and Jake Weekes is a fantastic PT. He takes time to get to know you, your goals, and what makes you tick. He will work you hard, but you will enjoy every second of it and will see results. The Facebook group he has created gives you community of like-minded people which gives a real sense of belonging. He provides live videos and posts with great, informative content that you can really learn from on top of the work he does in the gym. Jake really invests time into you, to help you reach your goals and keep getting fitter!

Drew Bridge

Apache Fitness

I’ve known Jake for quite a long time now , he’s such a good personal trainer , you can have a good laugh and training is actually fun at same time

I’ve been training with Jake now for 6 months. It’s the best decision I’ve made and there’s no going back now. I chose him as he seemed to hold the best qualifications in fitness and nutrition. For years I’ve been on all sorts of diets and it’s finally clicked with jakes advice- calorie deficit- it makes so much sense!

Jake is so encouraging as a trainer, I can’t believe how far I’ve come in 6 months. His sessions are always fun and challenging but he also has great judgement how much you can do- always manages to squeeze 2 more reps out of you!

Jake doesn’t just stop at training he provides online support and encouragement through his website and weekly goal settings and catch ups.

Join now you won’t be disappointed.

I first contacted Jake when I suffered a knee injury earlier this year to see if he could help me train whilst I recover. It was the first time I've been injured and I felt lost not being able to run or follow my usual gym routine and subsequently lost a lot of confidence. Jake is very proactive and has a super vast amount of knowledge which meant that we were not merely working around my injury but actually actively rehabilitating it. 5 months on and whilst I’m not back to running long distances just yet, I am definitely the strongest I have every been. I have recently been able to start doing sets of full press ups (not on my knees) and I've got a killer right hook (if I do say so myself...) which doesn’t sound like much but for me it feels amazing! Jake puts in a lot of effort to making each session personalised to me and most importantly keeps it fun and interesting. It’s always challenging but achievable and he’s great at motivating people which has helped get back my enthusiasm for training. He also likes a good chat which makes each set go quickly! If you're considering training with Jake, don't even think twice, it's totally worth it. Thanks Jake :)

My name is Ryan watts and I am 18 years old , i have been training with Jake for around 3 months now and i enjoy it so much , it has helped me improve in all areas.Since beginning with leaner stronger i feel that i have improved in all areas , such as confidence , body fat decreased and muscle has increased.The reasoning behind me deciding to go to jake for training is because i wanted to learn different techniques and different Excersizes along with to learn some self defence(boxing).Before (when i was a member at David lloyds cheam) I had tried out many different programs and a few personal trainers but i personally Don’t feel that they helped me gain in what i would like to gain from my training.I feel that the best aspects of working and training with jake is that he creates the programmes around your strengths and weaknesses and is always happy to help with any queries you have.YES!!!i would recommend Leaner stronger any day of the week as this is probably the best trainer anyone could have!!!.

Leaner Stronger is a fantastic organisation and Jake Weekes is a fantastic PT. He takes time to get to know you, your goals, and what makes you tick. He will work you hard, but you will enjoy every second of it and will see results. The Facebook group he has created gives you community of like-minded people which gives a real sense of belonging. He provides live videos and posts with great, informative content that you can really learn from on top of the work he does in the gym. Jake really invests time into you, to help you reach your goals and keep getting fitter!

Drew Bridge

Apache Fitness

I’ve known Jake for quite a long time now , he’s such a good personal trainer , you can have a good laugh and training is actually fun at same time

I’ve been training with Jake now for 6 months. It’s the best decision I’ve made and there’s no going back now. I chose him as he seemed to hold the best qualifications in fitness and nutrition. For years I’ve been on all sorts of diets and it’s finally clicked with jakes advice- calorie deficit- it makes so much sense!

Jake is so encouraging as a trainer, I can’t believe how far I’ve come in 6 months. His sessions are always fun and challenging but he also has great judgement how much you can do- always manages to squeeze 2 more reps out of you!

Jake doesn’t just stop at training he provides online support and encouragement through his website and weekly goal settings and catch ups.

Join now you won’t be disappointed.

I first contacted Jake when I suffered a knee injury earlier this year to see if he could help me train whilst I recover. It was the first time I've been injured and I felt lost not being able to run or follow my usual gym routine and subsequently lost a lot of confidence. Jake is very proactive and has a super vast amount of knowledge which meant that we were not merely working around my injury but actually actively rehabilitating it. 5 months on and whilst I’m not back to running long distances just yet, I am definitely the strongest I have every been. I have recently been able to start doing sets of full press ups (not on my knees) and I've got a killer right hook (if I do say so myself...) which doesn’t sound like much but for me it feels amazing! Jake puts in a lot of effort to making each session personalised to me and most importantly keeps it fun and interesting. It’s always challenging but achievable and he’s great at motivating people which has helped get back my enthusiasm for training. He also likes a good chat which makes each set go quickly! If you're considering training with Jake, don't even think twice, it's totally worth it. Thanks Jake :)