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In covering female weight loss and why you can’t get rid of cellulite, I’d like to explore real fat loss truths and why you are constantly comparing yourself to a lie and what to do about it. In this blog post I’d like to cater for my female audience via a combination of common questions, myth busting and facts.  I’d like to plea to every female out there – stop this madness! Smoke, mirrors and why you can’t get rid of cellulite In today’s modern world of instant gratification and smoke and mirrors, it’s easier than ever to be drawn into a climate that profits on keeping you confused, disillusioned and inclined to prematurely give up your diet and exercise journey. Only once you’ve parted with some cash, of course. The system then relies on you rinsing and repeating.  The female form is an incredible work of art. This is true whether you’re at your goal body weight or have many lbs/kilos to lose. You can’t get rid of cellulite nor should you want to! Speaking as a man, if I had to go through the monthly hormonal disruptions, child birth process and general challenges women of all ages encounter, I’d not last very long.  The first revelation you need to take to understand is that life isn’t too dissimilar to what Morpheus once told Neo, “You’re were born a slave, Neo. Like everyone else you were born into bondage. Into a prison that you cannot taste, see or touch. A prison for your mind”.  Today’s world leaves a bad taste in my mouth The above photo and statement all seems a tad dramatic doesn’t it? Well, hear me out a little. I believe the 90’s was our pinnacle as a species. Just enough technology for comfort and to keep in touch with loved ones via a landline, but our lives were still dominated by in-person social interaction and a grounded sense of knowing someone, warts and all.  Here’s a sneak reveal regarding why you can’t get rid of cellulite. It’s a made up problematic condition. It’s the equivalent of me making up a fabricated problem of men having arm pit hair. Does the above still seem too far fetched? Are you jealous of a lie? Today’s technology has created a false and virtual world. You’re now comparing yourself and your aspirations to the unobtainable. How many times have you looked at someone else’s life on social media and wondered how they got the funds to afford that? How is your friend from school 20 years ago always blissfully happy? Why can’t your house look that tidy? Why does she have it all together? Why don’t I have that car? She’s thinner than me, My holiday was worse than hers. The list is endless.  You’re viewing a world with extreme limits. Those limits are placed upon you by the poster. You’re not going to see the eye watering credit card debt, their children’s tantrums, the husband engaging in the affair, the tears and the general life difficulties experienced by all of us. You’re watching fabricated highlights of someone else’s life. I will ask again, does The Matrix Movie now seem a million miles away? Why should there be much variance when it comes to diet and exercise? ● How many times have you googled how do I get a celebrity body? ● How often are you looking on TikTok, Instagram, Facebook, Youtube etc for weight loss, diet and exercise tips? ● How often do you watch famous influencers and follow them for weight loss  tips, because you want to look exactly like them and follow their incorrect advice to a tee? ● How many different radical diet and exercise programs have you followed over the years? ● How to get rid of cellulite? ● The best female weight loss course? You may be in luck, here’s a link to my fat loss course. A 10 week fat loss course, can I eat what I want? ● How many various weird and wonderful exercise contraptions/supplements have you purchased over the years? Do you still use them? Little do you know you can get in exceptional shape with nothing but you’re body and space- best home cardio workouts for all levels and ages ● Perhaps the most important consideration of them all…. If you’ve had access to many social media influencers for years, why are you still interested in female weight loss? The answer is over complication of a simple subject. Be wary of female weight loss smoke and mirrors The above photo is well worthy of a click into link and read. The lies, deception and lengths people will go to fool you is astounding. Why are they participating in this behaviour? Many fortunes have been spent on reaching for the impossible. Before I continue, I’m not tarring all celebrities and influencers with the same brush. There are some great people out there who can also advise on female weight loss. It’s becoming increasingly hard to differentiate between the good, bad and downright morally ugly. You must learn discernment. If something appears too good to be true, it usually is. It’s as relevant of a saying today as it was in years gone by, perhaps even more so. ● Most famous influencers develop a following because people aspire to look like them. You can’t, this person has different genetics to you. Remember those people you went to school/previously worked with? The type of people who were drop dead gorgeous with little effort and could eat anything and get away with it? They seemed to be genetically gifted with very little weight gain and would achieve weight loss by cutting out a meal just the once. The chances are you’re following an extreme example, a person who’s already climbed to the top of the tree against other genetically gifted people and won out. ● Too much weight loss will often result in a woman’s period ceasing. Why? Your body doesn’t want to reproduce when … Read more

Fitness wearables are hot property and the division of opinion surrounding the  smart watch vs fitness tracker debate isn’t converging anytime in the near future. This post is a detailed introduction into the world of fitness wearables. Do you need a fitness wearable? At this articles conclusion, you’ll be armed with information to assist you making an informed decision whether one of the many fitness wearables on offer is on your shopping or present list. If so, the article will elaborate on key differences between seemingly similar devices. This is destined to be a lengthy post. It’s imperative you obtain a thorough introduction to these devices and obtain value from my post. That’s always my goal, value in exchange for your precious time.  At this posts conclusion, you will be leaning towards one direction within the smart watch vs fitness tracker debate. We will cover pro’s and cons, features, who the major players are, what are the differences between them and even stop for a fitness ring and Whoop brief detour.. Do you need a fitness wearable?  No. Thanks for reading Chat soon,  Matt I jest of course, but you clearly don’t need one. Prior to being unleashed into the market, human’s thrived and surprisingly succeeded in hitting their health and fitness goals without a fitness wearable, smart watch or fitness tracker married to their body part of choice.  Contents As always, you can find a list of contents below and they’re easily locatable within the article. I’d recommend a thorough initial read through and following this feel free to skip to your chosen parts Fitness Wearable Rage Fitness Wearable Market Size Do I own a Fitness Wearable?  Do you need a fitness wearable? General Fitness Wearable Overview Fitness Wearable metrics Tracked Types of Fitness Wearables Fitness Rings  What About Whoop Bands Smart Watch vs Fitness Tracker Basics All About Smart Watches All About Fitness trackers Do you need a fitness wearable?  Further Fitness Wearable information What fitness wearable do I wear? Conclusion and closing thoughts Fitness Wearable Rage Nowadays, if an individual usually equips a fitness wearable, forgets to put it on and exercises with a bare wrist (thus not tracking the workout), Armageddon worse case, best case a Tsunami will occur. The wearer will undergo a guaranteed tantrum and I’d avoid like the plague for a few hours.  It’s an identical situation if God forbid the battery dies during a workout. The workout is immediately over and tears are sure to follow. This type of person doesn’t only need a fitness wearable, if a choice was made between forgetting to take a child on holiday or the fitness wearable, let’s just establish that with certainty, the child would be googling Kevin Mcallister for survival tips. Fitness Wearable market Size The global fitness wearable market has seen remarkable growth over the past decade, driven by increasing consumer awareness of health and fitness.  As of 2023, the market size was valued at approximately $36 billion, with projections suggesting it could exceed $60 billion by 2027.  This growth is supported by advancements in technology, the rising popularity of smartwatches, fitness trackers, and health monitoring devices. Major players like Apple, Fitbit, and Garmin continue to innovate, offering more accurate tracking and additional health features. The market’s expansion is also supported by a growing emphasis on preventive healthcare and the integration of wearables with healthcare services. To read  on fitness advancements with integrated technology and AI in Fitness – click here Do I own a fitness wearable?  The short answer is, yes I do. I’ll leave you in anticipation for the slightly elongated answer at the articles conclusion. The reason being, you’ll own a greater understanding of my smart watch vs fitness tracker choice, following an education and reasoning throughout this article.  I certainly don’t need a fitness wearable, but have become rather attached to mine. Albeit to date, I’ve not suffered from a fitness wearable tantrum. This may change in the near future and I afflicted with a full blown wearable rage virus. Do you need a fitness wearable?  Your needs are unique. Therefore I can’t answer the question for you. I will endeavour to list the pro’s and cons allowing you to consider and make an informed decision. Before we dive into the smart watch vs fitness tracker war, let’s cover the all round metrics that all decent fitness wearables (regardless of smart watch vs fitness tracker) should be able to track.  General Fitness Wearable overview We’ll commence by looking at fitness wearables and stay away from differentiating between smart watches and fitness trackers. Below covers off what both devices should track, regardless of whether you’ve gone down the fitness tracker or smart watch route. Further into the article, we’ll cover specific smart watch and fitness tracker capabilities and differences. Fitness Wearable Metrics Tracked Basic Fitness Tracking Capabilities Heart rate tracking during rest and exercise. Alerts for high/low heart rate readings Sleep tracking Pulse ox Contactless payments  Connected GPS (running, walking, cycling etc GPS tracking) where the device piggy backs off your phone Activity minutes Phone call/messaging notifications on your device Counting steps Calories burned (although I’d never use this metric as gospel on any device – see my fat loss articles) Advanced Fitness Tracking Capabilities Depending on the price of the fitness tracker/smart watch you purchase, it could come loaded with the below capabilities.  Recovery metrics Built in GPS Fully fledged smart capabilities ( read only or replying to messages and taking phone calls) Running dynamics Built in altimeter (records height/floors climbed) VO2 max and endurance scores Training metrics (cost dictates how fully loaded) Stress level tracking Respiration levels Built in ECG (electrocardiogram) HRV data (heart rate variability) Female cycle tracking Downloading and storing music on some models The above list isn’t exhaustive, but is the bulk of what you’ll find on most mainstream devices these days. If you’ve spotted a device you’re interested in, further functionality research should be a given.  We will now look into general pro’s and cons of fitness wearables, in order to answer if you need … Read more

My Interest in AI for fitness and the gamification of exercise My current technological partner is my Garmin fitness watch. I may venture into staring at foreign scenery whilst on a treadmill run to leisurely pass the hamster wheel miles, but that’s about it.  Future use of AI for fitness does fascinate me. I felt compelled to write a short blog post covering this topic. I shall take a brief look at some current trends and future fitness possibilities with AI being slowly integrated into our modern day world.  Contents As always, you’ll find the main content headings below and easily locatable within the article. I’d recommend you initially read through the full article and then you’re free to skip to sections you’d like to re-read. 1. Introduction into AI for fitness 2. Modern day fitness AI 3. The Gamification of Exercise 4. Gamification of exercise examples 5. AI in Fitness isn’t too advanced… yet 6. AI in Fitness over the next few years 7. AI fitness developments over the next 40 years 8. 2030s AI in fitness 9. 2040s AI in fitness 10.  2050s AI in fitness 11. 2060s AI in fitness 12. Conclusion Introduction into AI for fitness In today’s world, technology is at the centre of our lives. The fitness industry is no exception. The integration of artificial intelligence (AI) into fitness routines is not just a futuristic concept but a present-day reality transforming how we approach exercise and health. Whether you’re a seasoned fitness enthusiast or just starting your journey, understanding how AI could be more efficient at increasing your fitness is exciting (unless, of course, your AI decides that every day is leg day). Modern day fitness AI AI’s application in fitness is starting to create personalised workout plans and smart fitness coaching With AI, your fitness journey becomes more streamlined and efficient. For example, AI created workout plans are tailored to your specific needs, goals, and progress.  This personalised approach ensures that every exercise you perform is optimised for maximum benefit, even if the AI suggests you do yoga poses that make you look like a human origami ornament. Early AI adopting fitness apps analyse your performance in real-time, providing instant feedback and adjustments to your form. This real-time coaching not only helps prevent injuries but also ensures you get the most out of each session. Moreover, these apps can adapt your workouts based on your progress, ensuring continuous improvement without the risk of plateauing or spontaneous napping on the gym floor. Popular modern day fitness AI tools are: 1. AI powered fitness apps Freeletics and FitnessAI create customised workout plans based on individual goals, fitness levels, and progress. These apps analyse user data to design routines that are tailored to personal needs, ensuring that each exercise is optimised for maximum benefit. 2. Real-Time Performance Analysis and Feedback Apps such as Apple Fitness and Mirror use AI to analyse user workout performance in real-time. These platforms provide instant feedback on form and technique, helping users correct their posture and movements to prevent injuries and enhance the effectiveness of their workouts. 3. Smart Wearables Devices like Fitbit and Garmin utilise AI algorithms to track various health metrics, including heart rate, steps, sleep patterns, and calorie expenditure. These wearables offer insights and personalised recommendations based on the collected data, encouraging users to maintain or improve their fitness routines. Find a great fitness wearable article here. 4. Virtual Personal Trainers AI-driven virtual trainers, such as those offered by apps like Aaptiv and JAXJOX, provide on-demand coaching and guidance. These virtual trainers simulate the experience of having a personal trainer by delivering customised workout instructions, motivational support, and progress tracking without the need for a physical presence. The Gamification of Exercise One of the most exciting developments in AI driven fitness is the continued gamification of exercise advancements. By incorporating game-like elements into workouts, AI makes fitness more engaging and enjoyable. This approach uses rewards, challenges, and social interaction to motivate users to stay consistent with their routines. You can be earning points, badges, or even competing with friends in real time virtual AI fitness challenges, all designed to keep you motivated and on track with your fitness goals. Gamification of exercise examples 1. Zwift Zwift combines AI with virtual reality to create an immersive cycling and running experience. Users can ride or run through various virtual worlds, compete in real-time with other users, and participate in structured training programs and events. AI algorithms adjust the difficulty based on the user’s performance, making the experience challenging and rewarding. I’ve always wanted to try Zwift. Perhaps one day. 2. Supernatural Supernatural uses AI and virtual reality to offer high-intensity interval training (HIIT) and other workouts set in stunning virtual environments. Users can engage in workouts that feel like games, where they have to hit targets, follow movements, and complete challenges. The AI adjusts the intensity and complexity of the workouts based on the user’s progress and performance. 3. FitXR FitXR provides a gamified fitness experience through VR. It offers boxing, dance, and HIIT workouts in a virtual studio setting. The AI within FitXR tracks users’ movements, providing real-time feedback and adjusting the difficulty of the exercises to keep users engaged and challenged. 4. Pokemon GO Erm, I must confess to historically playing this, under the pretence that my son loved it… While not a traditional fitness app, Pokemon GO uses augmented reality and AI to encourage physical activity. Players need to walk around in the real world to find and catch virtual Pokemon, hatch eggs, and participate in gym battles. The game’s AI generates Pokemon and events based on the player’s location and activity level, promoting regular movement and exploration. 5. Ring Fit Adventure Ring Fit Adventure for the Nintendo Switch combines gaming with physical exercise. Although I much preferred WII boxing back in the day. Remember that?  Players use a Ring-Con controller and leg strap to perform various exercises that control their in-game character. The game’s AI adjusts … Read more

Hello friends,  Pick your personal trainer wisely. Welcome to a small rant post with a slither of advice for you. So…. Why Are Most Personal Trainers Rubbish? Please note I state ‘most’ and not all. I’ve seen some excellent personal trainers and gym instructors/owners in my many years of being a gym rat. But I’m afraid to admit the vast majority I encounter seem disinterested in their clients, are more of a hindrance than a help and this genuinely pains me. I’m always delighted to hear from subscribers and would love to receive your opinion on this matter.  Do you have bad personal trainer experience or story to tell? Have you witnessed a personal trainer giving incorrect advice or failing their client in any capacity? Am I being too harsh with my view point? Contrary to my usual format of throughly listing contents, I’m deviating from normality and shall be taken wherever my fingers type.  Bad Personal Trainer Behaviour Over the last couple of years I’ve seen very bad personal trainer behaviour and client’s seemingly putting up with it. I’ve witnessed the following: Poor program Design Giving their client totally bad personal training programs which can cause muscle imbalances or injury.  One program I observed contained one pull-down exercise for back and 3 chest exercises. This is a recipe for future postural issues or injury.  Another example is many quad dominant exercises and a complete lack of hamstring balancing exercises. Another recipe for disaster. Misaligned With Client Goals Depending on age, experience and the client’s current starting condition, I’m all for personal trainers advising, tweaking and working with the client to achieve not only aesthetic goals, but health appropriate goals (e.g working on flexibility and mobility with an elderly client).  But I see all too often, young/middle aged people, whose primary goal is to lose fat, gain muscle and eventually get a ‘sculpted physique’ get furnished with a ridiculous program. Instead of strengthening the whole body with a handful of appropriate exercises and getting the best bang for their buck, the personal trainer will have them doing some kind of ridiculous circuit concoction of useless exercises. The end result is the client being overworked with inappropriate exercises or underworked with inappropriate exercises. Either way, the client’s not benefiting.   General Personal Trainer Disinterest  Whether it’s looking as interested in the client as watching paint try, lacking any motivation to spur the client on, or being too busy on Facebook, TikTok or instagram – I seem lack of engagement all too often. Lack of Exercise Form management In addition to exercise form correction we can include the following: ● Rep speed monitoring ● Rest between sets awareness  I’ve seen their client’s not adhering to proper form and rep speed. At the very least progress will be hindered and worse case it’s an injury waiting to happen.  Lack of Lifestyle Advice No discussions about diet, accountability, healthy tips etc. Anything outside of the personal trainers hour with the client ‘isn’t the personal trainers problem’. Personal Training Customer Service At an ancient 42, my training experience is considerable… put it this way, I started weight training 8 Prime Ministers ago. For my American audience from across the pond, it’s a more modest 5 presidents. Although health and fitness has always been a burning passion of mine, it’s never been my profession. This blog is but a side hobby along side my rather busy role as head of Department for a large and successful financial organisation.  With utmost sincerity, I can confess to loving my job, colleagues and our customers. Parallel to the day job, I’m now a qualified gym instructor and am studying for my personal training qualification (call it a wanted to achieve before I’m ancient ambition). It’s running this website, my current day job and my fitness studies which is causing my exacerbated preoccupation.  Here’s a further post on me (my first blog article) if you’re interested in reading more. This can be combined with the about me section for more of an insight into the person whose rant you’re currently reading.  The Customer Pays the Wages Bear with me, I will be going somewhere with this.  I commenced my career in 2001. I started as one usually does, at the bottom of the ladder and answering phones. I slowly worked my way up to the dizzy heights of team leader in 2009 and proudly managed 10 people. The business was big on development from within, its culture, colleagues and the customer (thankfully my current firm is identical).  My CEO of this FTSE 100 firm was more than delighted to accommodate (when suitable) any leader requests to spend an hour with him. Being young and ambitious, I reached out. After all, how could the man who dished the sweets out to colleagues every Christmas be intimidating…. I should have known better.  I remember his leading question as vividly as if it were yesterday. “Matt, who pays your wages?” “Erm you do” was my rather sheepish reply. “Try again Matt”. “Erm… the business?” “Go and grab a coffee, have a think and come back to me with the right answer Matt” was my reply. Following spending 10 of the 15 minutes calculating the local Job Centre’s distance, after my career wrecking opening answer, the answer came to me….  I marched back in and proudly announced, “THE CUSTOMER PAYS MY WAGES”. Thankfully my answer was met with a smile. The remainder of my time with him left a lasting impression and lessons to learn, but I risk digressing too far.  The customer pays the wages. Many years and promotions later, this core unbreakable fact holds true.  Regardless of whatever job you perform or what sector you’re in, a customer will be paying your wages and the quality of work maters. Without a happy customer, a business ceases to exist. It’s that simple   Arguably there isn’t a more prudent example of the above than a personal trainer to client relationship. Client responsibility and customer service is everything! … Read more

Are you Lifting Heavy? Have you ever pondered how lifting weights could reshape more than just your physique? For years, women were advised to focus on cardio for a lean body, but is this advice still relevant? Spoiler alert… hell no. I forever witness women on the cardio machines just like hamsters on a wheel. When they do decide to use the strength training equipment, it’s a standard very light weight for lots of low-intensity reps. I observe many men and women wasting time in the gym, but the number one wasting time affliction women suffer from is a lack of proper strength training weight and intensity. The truth is, strength training for women transcends mere muscle building. It’s a pathway to empowerment through fitness and a significant boost in mental well-being. In a realm where female strength training myths persist, it’s crucial to debunk these and harness the true potential of strength training. Why should ladies lift heavy? Quite simply, it’s the quickest path to achieving the desired body. Do read on as we explore this subject. I’ve included additional related links at the bottom of this article. Contents As always you’ll find the contents below and easily locatable within the article.  1. The Benefits of Strength Training for Women 2. Female Strength Training myths 3. Myth: Cardio is Better for Weight Loss 4. Myth: I Will Get Big and Bulky from Strength Training 5. Myth: I just Want to Get Toned 6. Myth: Women Should Lift Light for Many Reps 7. Scientific Evidence Supporting Strength Training for Women 8. The Psychological Benefits of Strength Training 9. How Hollywood Women Benefit From Heavy Lifting 10. Finding a Program That Works for you 11. The Role of Nutrition in Strength Training 12. Combining Strength Training and Cardio 13. related Articles to Compliment your Strength training Journey 14. Conclusion The Benefits of Strength Training for Women Strength training for women offers numerous benefits, enhancing both physical appearance and overall health. It leads to better muscle definition and a higher metabolic rate, among many other advantages. Improved Muscle Tone and Definition Regular strength training significantly improves muscle tone and definition. By focusing on getting stronger, women can benefit from heavy lifting and can achieve a leaner, more toned physique. This not only boosts your appearance but also strengthens and healthens your muscles. Building lean muscle mass enhances daily movements and reduces injury risks. Boosted Metabolism Strength training also significantly boosts your metabolism (more so than cardio). Increasing lean muscle mass leads to a metabolic rate increase. Your body burns more calories even when resting, aiding in weight management. Adding strength training to your routine is a potent way to elevate your metabolism and improve overall health. Female Strength Training Myths Let’s explore the myths surrounding female strength training and debunk them. Many women hesitate to lift weights due to misconceptions. It’s crucial to dispel these myths for good. As a society, we seem to be more proactive in understanding how women can benefit from heavy lifting, but we must go further. As mentioned above, I see too many ladies wasting their valuable time lifting weights that their one year old child could press and with the intensity of a bear coming out of hibernation. Myth: Cardio is Better for Weight Loss Another myth suggests that cardio is superior for weight loss. While cardio does burn calories, strength training for women is equally effective, if not more so.  Building lean muscle through weightlifting increases your resting metabolic rate, meaning you burn more calories at rest. This approach not only aids in immediate fat loss but also supports long-term weight management.  It’s a holistic strategy that challenges the notion that cardio alone is the key to fat loss. Besides, diet causes fat loss (the linked articles below will help). Myth: I Will Get Big and Bulky from Strength Training Ah, one I constantly battle my wife with and a long explanation is required. The reasons behind why this won’t happen are rooted in biology, hormones, and physiological factors. What is Bulky? Bulky is simply too much fat on the frame cushioning the muscles! Get leaner and you’re no longer bulky; it’s that simple. I have a good article below delving further into this point. Hormones These play a significant role in muscle development, and the key player here is testosterone. Testosterone is a hormone that promotes muscle growth and is present in much higher levels in men than in women. On average, men have about 15 to 20 times more testosterone than women. This hormonal difference is a major reason why men can build larger muscles. In men, testosterone levels contribute to greater muscle mass, strength, and a higher rate of muscle protein synthesis. Women produce testosterone too, but in much smaller quantities, which limits the potential for large muscle growth. Muscle Fibres Men and women have different muscle fibre compositions, which also influences muscle growth. There are two main types of muscle fibres: Type I (slow-twitch) and Type II (fast-twitch). Type I fibres: These are more endurance-oriented and are more prevalent in women. They are not as prone to hypertrophy (increase in size) as Type II fibres. Type II fibres: These are more common in men and are more responsive to strength training and hypertrophy. They grow larger and stronger with resistance training. Genetics Genetics also play a crucial role in determining muscle growth potential. Men generally have larger skeletal frames and more muscle mass due to evolutionary factors. These genetic differences mean that men have a higher baseline of muscle mass and a greater capacity for muscle growth. While women can certainly increase their muscle mass and strength through resistance training, their muscles tend to become more toned and defined rather than bulky. Women’s muscles adapt to training by improving endurance and strength without significantly increasing in size. Body Fat Women naturally have higher body fat percentages than men, which influences muscle appearance. This body fat is distributed differently, often around the hips, thighs, and breasts, which can obscure muscle definition. Men tend to have less body fat and more muscle definition, especially … Read more