Research shows 1.6-2.2 grams of protein per kilogram of body weight daily optimises muscle building. For an 80kg person, that's…
Compound exercises build more overall muscle per session because they work multiple muscle groups. Most effective routines use 60-70% compounds…
The deadlift is a hip hinge where you lift a barbell from floor to hip height. Proper form involves a…
The best macro split for fat loss is 40% protein, 30% carbs, 30% fat. Learn why this ratio works, how…
Through a goal setting session with one of our personal trainers, you will know exactly what you want to achieve.…
Five essentials determine weight loss success: a compelling personal motivation (your ‘why’), full ownership of the process, an accountability support…
Learn how to create a sustainable calorie deficit for consistent weight loss. Science-backed guide on 300-500 calorie deficits, protein targets,…
Learn why menopause causes weight gain and how to reverse it with strength training and nutrition. Science-backed guide on metabolism,…
For most people seeking lasting body composition changes, a personal trainer is the stronger choice. Trainers deliver hands-on coaching, real-time…
Here are the seven most common mistakes we see and how to avoid them.
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