Ljl Fitness

With regards to supplements vegans and vegetarians are MUCH more likely to require supplementation than meat eaters.
The most common deficiencies we see with vegan/vegetarians clients are b12 and iron deficiencies. This is because these are both easily obtained through eating red meat.
To get b12 you end up having to rely on fortified foods (this is usually cereals which aren't always the best option for someone serious about fat burning and building a physique), so it makes ...the most sense to take a high quality b vitamin DAILY. Why daily? Remember vitamin B is a water soluble vitamin. This means anything that we don't use is excreted each day.
With regards to iron unfortunately this is quite a difficult one to get from plant based sources as plant sources are poorly absorbed.. So a lot of the time vegans and vegetarians with low iron will end up using iron supplementation which isn't always the nicest on the stomach and can create digestive discomfort and constipation.
We test for this on our Elite Coaching packages with our clients. If you are a vegan/vegetarian and you are finding your energy is low, most of the time we find it comes down to these 2 things.
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So you've heard about protein, but how much do you really need to achieve your goals?
I'll explain the process we use to calculate this for our LJL Fitness Personal Training Clients..
Considerations I use with LJL Fitness clients:... 1. Somatotype 2. Weight 3. Current Body Fat Percentage/LBM (lean body mass)
So firstly to explain.. Somatotype is essentially whether you are 'skinny fat' (struggle to put on muscle), naturally muscular (put on muscle easily) or leaning more towards a higher body fat percentage (gain fat easily).
Lean body mass is essentially everything else apart from your body fat. So for example if you weigh 100kg and you are 30% body fat.. Your lean body mass would be 70kg.
100kg-30kg bodyfat.
Now as a typical rule of thumb recommended protein intake for people doing regular resistance training is somewhere between 1.6-2.8g per kg of lbm
What this means is that in our 100kg and 30% body fat example.. Daily protein intake for this client will likely be somewhere between 112grams and 196 grams of protein.
Now that is quite a wide range.. But this decision is usually made based on a review of a clients exercise, diet and lifestyle history and current circumstances.
If a client's diet is currently very low in protein I will usually suggest they start nearer to the bottom end of this scale. As they get used to including better dietary sources of protein, this figure will increase until we find something sustainable that lines up with their goals.
Now I must be clear this is NOT a substitute for medical advice. This is just the process I have seen work very well for LJL Fitness clients in GOOD HEALTH. If you aren't doing any exercise then please don't try to eat this way. If you are following an exercise program then make sure you speak to whoever you are working with and have them advise you on this if they are qualified to do so.
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How long should you rest in between sets?
It depends...
How much time do you have for your training session? The latest research suggests that recoveries as long as 5 minutes between sets may actually mean you can see great increases in protein synthesis (your body's ability to deal with protein and use it to help you build muscle/shape your physique)..
... But again realistically can you imagine resting 5 minutes between EVERY set of an exercise? For most people who don't want to live in the gym this wouldn't be practical.. But similar to my previous post I would say it depends on..
1. Your age and fitness level 2. Your ability to recover between sets 3. Your actual goal
What I have found:
1. Beginners can actually get away with shorter recoveries as early on in training they aren't strong enough to push their limits.. So anywhere from 60 seconds upwards for a beginner or someone recently returning to the gym is a safe bet.
2. The more advanced you become with your training.. The longer your recoveries need to be as you are able to push harder. With clients I will use recovery times of 90 seconds and upwards where necessary.
3. Women tend to recover faster than men in between sets and can typically get away with shorter recovery times.
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How many reps should you be doing of an exercise in the gym?
I'd say this completely depends on:
1. Your experience level... 2. Your current health status 3. Your actual goals 4. The speed at which you learn
FOR A COMPLETE BEGINNER (Someone who has never followed a structured program or hasn't trained consistently in the last 6 months or more:
Train somewhere around the 10 rep range for most exercises... This is because you will still be learning new techniques and exercises. It allows you to use a weight that is challenging enough to stimulate a change, but not so heavy where injury risk should really even become a thing. If you take your reps too high before you've learned good form.. You are just enforcing poor movement patterns which will be more difficult to relearn later.
INTERMEDIATE & ADVANCED (Someone familiar with the gym and certain exercises)
Provided you have built good overall resilience, core strength and mobility.. You can now begin playing with lower and higher rep ranges. Somewhere between 4-6 reps will allow to to achieve a greater overload for your muscles as you can lift a heavier weight if it is for fewer repetitions.
In addition assuming you have good form on exercises you can now take the reps to say 20 and higher to build up muscular endurance.
Any good resistance training program will involve periodization. This will simply be completely changing certain exercises after a set period of time, or changing the time under tension, the repetitions done or even manipulating recovery periods between sets. (If this part isn't making sense to you follow the beginner rep ranges).
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So.... How much time should you spend in the gym to get serious results you ask?
Well as a bare minimum LJL Fitness clients will train at least 3 times per week. I would say allowing a total time 1 hour and 15 mins is enough time for a warm up, cool down and a solid workout.
If you haven't exercised in a while I would start with 3 times per week then build up to 4.
... So essentially that's a total of around 4 hours per week as a minimum requirement to get life changing results.
Make sure the program you follow is tailored to you. If you've printed off a workout you got from the internet and are trying to follow that, it's likely you are fighting a losing battle. I've been working in the gym now over 7 years and I've never spoken to a single member that has gotten results from a cookie cutter program.. Sorry to say...
And please make sure your program includes RESISTANCE TRAINING. In this day and age it is silly to still believe you are going to look like the incredible hulk from lifting weights (I'm speaking to you ladies). Nahhh. Your just going to look leaner and tighter, confident wearing the stuff you actually want to wear and be able to move better in everyday life.
Now I will say there's a reason why only 5% of people are able to lose the weight and not put it back on. There's simply a few things they know that you don't... A few habits they implement daily that you probably haven't thought of.
Want to know what these things are? I put together a FREE training video that outlines just that. You can watch it here:
https://www.ljlpt.com/
Or you can make a host of excuses as to why your metabolism must be messed up or how you just 'don't have the time'. When the truth is everyone makes time for the things that are important to them. Noone ever has 'perfect' circumstances to begin their journey.
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I get questions in the gym about supplements all the time.
The truth is there is NO miracle supplement or super food that is suddenly going to help you get results and start shifting body fat 'easily'. No fat loss journey is easy. Just ask anyone of my clients if any of their training sessions are easy. Ask them if shifting a lifetime (in many cases) of poor eating habits is easy... No chance...
But... the same way raising a child is by no means easy (I'm not there yet but I'...m seeing my close friends with babies suddenly become coffee addicts) you know you are going to get the reward from your child's development because you put the work in as a parent (unless your kid grows up to be a serial killer).
My point is.. There are elements of any journey that are tough and not every second of it is enjoyable or immediately rewarding. The people that make it are the ones who start their transformation journey with the right MINDSET...
Back to supplements...
Supplements aren't something that you should concern yourself with until you have looked at and understood:
1. Your calorie intake 2. Your macro nutrient intake (protein, fats and carbs) 3. Your micro nutrient intake (think vitamins and minerals) 4. The foods you actually get the above 3 from. 5. Your lifestyle (are you on the road/travelling for work constantly or do you have time to prepare your meals in advance)
If you don't know exactly where you are with these 5 things and where you should be to get results, then the latest protein shake or supplement really isn't going to do a thing for you. Need help? Then be prepared to invest in yourself and hire someone you trust to assist you on your journey. Remember the best at anything almost ALWAYS have coaches to help them get there.
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Are you getting enough veg in your daily diet? This is a preparation from a client for the veg in ONE of his three daily meals.
I’ve seen people say you don’t need to prepare meals etc.... good luck getting results if you’re trying to second guess your diet.
Can you answer the following:
... 1. How many calories do YOU need to maintain your weight?
2. How much protein do you need?
3. Do you respond better to a higher carb lower fat diet or a lower carb higher fat diet
If you already know the answer to these 3 questions and you still aren’t getting results... you’re probably lazy... and until you hold yourself accountable you won’t change.
But If you don’t know the answers to all 3, I strongly suggest finding someone you trust to help you figure this out and coach you through the process.
I see incredible things happening with LJL Fitness clients just by making a few subtle dietary changes. What did you do today to move you closer to your end goal?
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WOAH!!! It's been a busy few months now but I'll begin posting on facebook again very soon...
My time over the last few months has been exciting with the growth of LJL Fitness and prioritising my incredible clients, so I haven't made posting on here a priority... But I'm coming back because those of you who follow this page DESERVE BETTER.
Too many people are spreading shocking information on what it REALLY takes to get in shape, get healthy and stay there (that's right..... ...looking good and being healthy are not QUITE the same thing). So I figured hey.. There's no time like the present to come back and start shedding some light on what really works and what doesn't.
I'l start off simple, then we can start getting into some cool hacks and tips you can use in the coming months.
Stay tuned!
Leon
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....... What a pointless video... if most of your information on nutrition and training comes from the press you are going to have a tough time getting results.
In order to lose weight... you need to create a CALORIC DEFICIT. It doesn’t matter what foods you choose to eat if you don’t create a calorie deficit don’t expect to shift any weight.
You can still gain weight eating chicken rice and vegetables people! The first key variable to adjust is calories in versus calories ou...t.
Then you can begin looking at your macronutrient intake.
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There has always been the misconception that you must do a ton of cardio to lose body fat... INCORRECT
There has also been a belief that carbs are the enemy and you should go low calorie and low carb to get results.... INCORRECT
Then there is the belief that the more frequently you train.. the faster you will get results.... INCORRECT
... Direct quote from a world renowned fitness researcher in a book I'm currently reading...
' You will not achieve greater results by adding in more exercises, training for extra time, or working out 7 days a week.... You will not achieve the body you want by adding in hours of cardio to your weekly strength-training plan... or by eating at a severe caloric deficit far below what is recommended....'
Things to note:
1. If you are training to improve body composition you can get incredible off just 4 sessions per week. (LJL Fitness clients work with me for 45 minutes.. I can guarantee if you ask any one of them if that's enough time they'll say it certainly is)
2. Those sessions should probably be focussed on RESISTANCE training regardless of gender.
3. You break down muscle tissue when you are in the gym... It needs time to repair so it can grow... Training a muscle too frequently doesn't provide it enough time to do this.
The results below were achieved from 45 minute training sessions with me over a period of a few months. Those sessions were anything but easy, but he showed up to every single one with 100% commitment.
Stuck where you are at?
Ready to take your results to the next level?
Reach out to me and apply for a free 121 session with me in the gym. Just click the link below.
https://goo.gl/o74eK3
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Oh dear... I can't say I'm familiar with the practices of Slimming World..
But if this article is actually legit, it suggests Slimming World members are not being educated on the importance of nutrient QUALITY and are only focused on calories...
..SIGH....
... If that is the case that would indeed be disappointing as we know that solely focusing on calories is a big no no when it comes to health, let alone fat loss and body composition..
We still require protein, fats, vitamins and minerals to survive (carbs technically aren't 'needed but life sure is a hell of a lot sweeter if you keep them in your diet)
While protein and carbs carry 4kcal per gram, fats have 9kcal per gram.. So fats will obviously be higher in calories.. It isn't rocket science...
Try eating a zero fat diet and it's only a matter of time before you'll end up in the hospital...
Balance guys.. Balance.
http://www.dailymail.co.uk/…/Slimming-W orld-rates-avocados-…
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10 years ago I'd probably be stumbling back home from a night out at 4am...
Now it seems my interests have shifted. 🤔
Reading a little research on hamstring health.. One of the most commonly injured muscles in football and sport in general.
... Whether you like to sprint or run long distances, it's crucial to train your hamstrings.. They are the primary muscle responsible for HORIZONTAL FORCE application..
In other words.. They are one of the main forward propellers when you run.
As far as injuries go it appears research has recognised that after an injury, contrary to what we may have been told.. you want to get the injured muscle moving with exercises within a few days after an initial resting/icing period.
I have to imagine this probably holds true to other body parts as well. I've spoken to many people in the gym with back injuries.. A topic that is of great interest to me... But most people AVOID any exercises relating to the back after an injury....
This is a MISTAKE.. Yes core stability is important, but the research shows that building STRENGTH appears to correlate with pain reduction after an injury... So it's probably a good idea to include BOTH in your programme.
If you avoid training an area post injury it's only going to get weaker and be more vulnerable...
So my advice would be to first see a physio (sorry to say I've never had a good experience with an NHS physio but have found success with independent physios), then work with a trainer who knows their stuff when it comes to programming strength exercises again post injury.
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This one of the most commonly asked questions...

I get a lot of messages like this when I update client programmes.. 🤣
Why?
Well first and foremost we're in the business of getting people results... FAST... So our sessions aren't easy. We expect a lot from our clients.
... Second.. The beauty of regular programme reviews allows us to adjust where we feel certain body parts may need more attention... In this case as you might have guessed... The volume has increased somewhat on shoulder training. :-)
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It’s important to vary the angle you train muscles at. Simply repeating he same exercise over and over again...
A. Isn’t Going to produce the best training response
B. May put you at greater risk of an ‘overuse’ injury
... That means it’s important to update your programme at intervals. This is also referred to as ‘periodisation’.
Another point to note is the ‘mind muscle connection’. In other words putting importance in actively focusing your thoughts on contracting the targeted muscle groups during the exercise. Research is now suggesting that just these thoughts alone can INCREASE muscle activity.... aka speed up your results.
Also note the controlled eccentric( returning the weight to the start position in this instance) phase of the lift... I see a lot of people rushing through the repetitions when they train and then wonder why they look the same months later.
The bottom line.... focus on the quality of your reps.... Make sure you are following a programme that changes and is built to help you achieve your own personal goals.
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I hear so many excuses as to why people don’t want to do resistance training or increase their protein intake....
‘I don’t want to get muscly’... ‘I want to lose fat first’.....
One of the most efficient ways to lose body fat is to build muscle... it’s well noted resistance training is king for this at the moment.
... ‘Don’t high protein intakes harm your kidneys though?’...
The short answer: nope.... it only becomes an issue if you have a pre existing kidney condition.
This study showed active people with higher protein intakes were 41% less likely to suffer from physical declining issues with age....
The takeaway... Move more... and move regularly... not getting the outcome you want? Work with a highly rated coach who can help you. Don’t settle for average or worse.
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Be careful who you listen to... I’ve heard a lot of people both qualified and unqualified (as in this case) give out HORRIBLE advice and give a false impression of how things really work when it comes to fat loss and body composition...
Celebrities are massively influential people so it’s very easy to be taken in by something they say works, hence advertising endorsements etc.
Don’t believe everything you read...Stop chasing the next quick fix. That’s just not how things work....
https://www.thesun.co.uk/…/gogglebox-st ar-scarlett-moffatt…/
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This business believes in results of the highest order and exceeding your Fitness goals.

Thank you Leon for your support, help, encouragement and commitment over the past few months. Here's to a happy, healthy, fitter, leaner, lighter, and slimmer 2016. Merry Christmas #gym #fitter #healthy #smiles #smiliepeople #fun #hardwork #waytogo ☺

Thank you Leon for all your help and support over the last few months! When I started my arms were so weak I couldn't even do one push up and now I can, Woo hoo! Leon is extremely helpful, knowledgable and supportive! I now feel confident enough to be able to go into the weight section, have a good workout all with the correct form all by myself, and am getting stronger with each session! Thanks so much!