Women Can Lift Weights in an Xercise4Less Gym

ou may have heard the terrifying myths about women lifting weights.

It’ll make you bulky.

It’s bad for your joints.

It’s dangerous.

If you stop lifting all that bulk will turn to fat.


Listen to the real reasons that women should include strength training as part of a balanced and inclusive workout programme at Xercise4Less Gyms. Here are five:

  • You will lose more fat than doing cardio alone
  • You will get stronger and look more toned
  • You will improve your posture
  • You will have more energy
  • You will sleep better

The benefits of weightlifting for women sound pretty good, don’t they?

Our friendly Personal Trainers understand that you don’t want bulging biceps or thunderous thighs, but persuasive research indicates that regular strength training sessions can help women burn more fat, develop lean muscles and feel far more energised than cardio on its own. Unfortunately, women are still reluctant to lift real weights. According to a recent American study, just 20 percent of female gym members pump iron every week. Read on to see exactly why strong is the new skinny and why women definitely shouldn’t leave strength training to the men!

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Non-Intimidating Power Lifting Workouts

At Xercise4Less Gyms we want you to feel strong because when you feel strong you feel confident. And strength training will help you gain real muscle without bulking up. Weight training helps you tone your body into a healthier shape and gives you a leaner physique. As you add muscle, your body fat percentage will decrease, and you’ll enjoy a faster metabolism leading to a leaner and stronger body. That’s why our Personal Training programmes include lifting weights as well as Les Mills group exercise classes. Real resistance training gets you to your fitness goals a lot quicker than cardio workouts on their own.

When you’re a female Xercise4Less gym member you don’t have to feel anxious about being judged by male body builders or measuring up to the dedicated power lifters in your local gym. You can lift weights in the inclusive and non-intimidating environment that is our Ladies Only gym zones. Our Female Only exercise areas contain all the free weights and strength training equipment you need to achieve your weightlifting targets. And our friendly Personal Trainers will be on hand to provide encouragement and technical advice.

Real Strength Training Results in Real Weight Loss

Contrary to many myths about bulking up when you make weightlifting part of your exercise programme, strength training is a major help in the battle of the bulge. You’ll burn more calories overall when you lift weights. Cardio does burn more calories during a workout session, but strength training keeps working on your body long after the cardio effect has burnt out. In fact, weight training is estimated to raise your fat-burning metabolism for up to 24 hours after a workout. It simply takes more calories to maintain muscle than it does to hold on to fat!

Gain Strength Without Bulking Up

Being afraid of bulking up is a common reason for women not to lift weights in the gym. Physically though women have to work a lot harder than men to add bulk to their physique. Why? Women have 10 to 30 times less testosterone than men so Xercise4Less female gym members can develop muscle definition without the size. And that’s even more important as you age. Women between 30 and 70 lose an average of 22 percent of their total muscle.

Build a Fit and Healthy Body

Are there no ends to the benefits of weight training for women? How about improved posture and balance? Lifting weights will improve how you stand and also reduce back pain as you strengthen your shoulders, core and back. Resistance training will build stronger muscles as well as stronger connective tissue to increase your body stability. As a bonus, strength training will also help prevent injury as your joints are strengthened considerably.

In addition, as lifting weights makes your bones stronger you lessen the risk of osteoporosis, a particular problem for ageing women. Your heart muscles too will be stronger and even daily physical motions like lifting, cleaning, bending are made easier due to improved body musculature. All these improvements add up to hugely increased energy for your life outside of an Xercise4Less gym.

Energise Your Mind and Body with Real Strength Training

It’s not just your body that will be supercharged when you’re lifting weights on a regular basis. Women weightlifters also find they’re more confident and less stressed or depressed. Women on a strength training programme also find they sleep much better. Studies have found that weight training markedly improves sleep quality the night after a workout. Lifting weights strengthens memory and cognitive functions as you age. Strengthen both your body and your brain when you start lifting weights.

Join Xercise4Less Gyms for Weightlifting Success

Ready to pump some iron? When you join the Xercise4Less gyms community you’re get expert weightlifting advice from our friendly and professional Personal Trainers. Get the most from your strength training and work out in our non-intimidating and inclusive Ladies Only gym zones. Lifting weights at your local Xercise4Less gym will transform your strength and fitness.

Ladies, Lift!

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Supportive Friendly and Authentic Gyms

The Supportive Community of Xercise4Less Gyms

Ever wanted to give a workout at your local Xercise4Less Gyms a miss after you’ve been worked over by your job? You’re really not alone!

But what if you could depend on a network of people ready to encourage you to pull on your exercise clothes and get down to the gym? Imagine a group of like-minded people who will support you, motivate you, and keep you accountable in your quest to get into shape. Imagine a support system that both helps you build up your fitness and celebrates when you reach your health targets.

Thankfully when you’re a Xercise4Less gym member, you don’t have to imagine it, you’ve already got it all on site! As an authentic People’s Gym, from the Front Desk to the motivating Personal Trainers to the friendly gym members, we love encouraging and supporting you wherever you are on the fitness spectrum.

How have we developed a strong fitness community?

Nothing But a Supportive Workout Environment

In an inclusive gym like Xercise4Less we empower our members to build themselves up and part of that empowerment exercise is creating a supportive workout environment. You’re never alone when you work out in our gyms; you belong to a community that will always have your back. That means an encouraging and approachable fitness staff working in an authentic environment that will challenge you whether you’re a new member, a regular gym goer or a power lifter.

We don’t put you through the mill or lash you into shape. We provide enough space and enough equipment for you to work out at your own pace in a non-intimidating fitness area. We listen to your fitness needs and provide expert advice and friendly motivation to help you overcome all your workout challenges. Our Personal Trainers are always on hand to answer your questions and support your quest to achieve the best possible results.

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Supportive Female-Only Gym Zones

As part of our commitment to supporting all of our gym members, Xercise4Less provide exclusive ladies only gym areas. Women sometimes avoid going to the gym due to anxiety about being judged or find they feel more comfortable working out with other women away from undesired male attention. In addition, the more comfortable our female members feel, the more consistently they’ll work out.

In our gyms, women can exercise in a safe and comfortable space and devote all their energy to their exercise session. At Xercise4Less our female gym community don’t feel ‘gymtimidated’ and can grow in strength and confidence in a fun and supportive gym environment.

Friendly Personal Trainers are Your Very Own Support

Xercise4Less tries to foster a supportive environment for all our members and a key part of that mission is your friendly Personal Trainer. Our PTs focus on how they can help and support you. They’ll work alongside you to set realistic goals for your ‘normal’ body while still encouraging you to have fun when working out. If you’re training for a marathon or a strength competition our experienced Personal Trainers can help with nutrition advice and mental health guidance to give you the edge you’re looking for. Even better, working alongside our supportive Personal Training team gives you the information you need to work out on your own in the future.

Draw on the Support of Gym Buddies and Workout Groups

We’re a fun-loving community of fitness fanatics at Xercise4Less Gyms and we adore working out in a group exercise class. It’s not just a great way to improve your social life either. There is real strength in numbers at Xercise4Less Gyms and our FREE exercise classes are a brilliant support in improving your fitness. The amazing energy in a group exercise class and the encouragement of your classmates can sometimes push you even harder than training alone.

You also get to develop a support network through working out with other Xercise4Less members, crucial if you’re going to make exercise a regular habit in your life. The emotional support of having gym buddies can help you stay committed to your fitness journey and have fun while working toward your health and wellbeing goals.

You Have the Constant Support of Xercise4Less Gyms

Everything Xercise4Less Gyms does is driven by the aim of delivering more for our members, so they can do more to improve their fitness. We aim to help normal people achieve exceptional results. We’ll support you all the way from where you are now to where you want to be physically, mentally and nutritionally in the future. We’re your support network to sustain you on your journey to your fitness goals.

Work out with Xercise4Less Gyms today and you’ll never want for support.

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Benefits of Women Lifting Weights

All the Benefits of Lifting Weights at Xercise4Less Gyms

If you feel that lifting weights is something for more experienced gym goers, you’re not alone. Lots of people imagine that pumping iron is only for hulking guys power lifting enormous weights and not for normal people with real bodies. It’s also understandable to be intimidated at the thought of lifting weights when you’re a beginner or new to the gym environment.

But at an authentic gym like Xercise4Less we think weight training is for everyone, no matter their experience level or level of fitness. We feel that the benefits of resistance training from lifting free weights to weight training machines are so great that it must be an integral part of your workout programme. If you really want to improve your body shape, you need to lift weights and that applies to all our members, male and female.

Not convinced? Just think if one of our Personal Trainers told you that with resistance training you’d lose more fat than doing cardio alone; you’d get stronger while looking more toned; you’d improve your posture; you’d have more energy and the quality of your sleep would improve. What would you think then? Lifting weights does that and more. There are simply too many physical and mental benefits to leave strength training out of your workout schedule. 

Make Weight Training a Real Strength Throughout Your Life

When you start picking up dumbbells or Olympic lifting at Xercise4Less Gyms, you’ll receive health benefits way beyond getting toned.

The muscle-strengthening powers of strength training helps preserve or increase your muscle mass, your strength, and your power. That makes lifting weights essential for bone, joint, and muscle health as you age and reduces the risk of osteoporosis in later life. Strength training that works all the major muscle groups (legs, hips, back, chest, core, shoulders, and arms) also develops better body mechanics improving your balance, coordination, and posture. Not only does resistance training provide a natural remedy for any sleep issues that you’re having but it will give you increased body confidence as you feel stronger and more powerful after every weights session.

If that isn’t enough, lifting weights also has a major impact on weight loss.

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Lose More Weight as You Lift More Weights

The benefits of lifting weights are immense for your general fitness, but strength training can also help burn off the calories. Strength training at an Xercise4Less Gym will enhance your body’s ability to burn calories throughout the day. Simply put, increased muscle mass speeds up your metabolism so your body keeps working harder for longer than aerobic exercise even after you’ve stopped working out.

Don’t worry, you can lift weights and not worry about ‘bulking up’ as you can shape and tone your body, not just make it bigger. When you’re at your strongest you perform better right through your day. Building strength while losing weight is the Holy Grail of fitness and one you can achieve working alongside our knowledgeable and approachable Personal Trainers.

Get Excited about Lifting Weights

If you’re looking to add strength or resistance training to your routine, you have a lot of options at Xercise4Less Gyms. Building your body is achievable with a wide range of resistance training equipment and machines in our gym. Different types of resistance training kit include classic strength training free weights like dumbbells, barbells and kettlebells as well as strength training machines with adjustable seats and handles attached to weights or hydraulics.

When you first start lifting weights, it’s key to pay attention to safety and form in order to reduce the risk of injury. That’s why our Personal Trainers work closely with weightlifting beginners to explain the basics and show you the proper form. Our knowledgeable fitness staff are equally important for experienced power lifters as they can give body builders an edge in achieving strength and endurance gains. Xercise4Less Personal Trainers will guide you in developing a safe and effective programme that will determine the right reps, sets, tempo, and force to achieve the strength, endurance, and shape you’re looking for. Keep your muscles guessing too in consultation with our weightlifting gurus by changing your programme every four to eight weeks.

Lift the Weight Off When You Join Xercise4Less Gyms

With the professional help of our Xercise4Less gym team you’ll quickly understand the basics of weight training and where it best fits into your workout sessions. You’ve seen the amazing benefits of lifting weights from burning loads of calories to improved physical strength and health. 

Our weight lifting members can choose from a wide selection of strength training kit ranging from the 350 sqm of the free weights floor with its Olympic benches, power racks and weight plates to a huge number of resistance stations packed with weight machines to work on your back, arms, legs, and shoulders.

Get lifting today at your local Xercise4Less gym and reap the immense benefits of lifting weights!

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Week 6 – Eliminating Stress

Eliminating stress

Welcome to week 6.

This week we are looking at stress and the best ways to eliminate it from your life.


Stress is the bodies way of reacting to a stimulus, positive or negative. When something triggers a response (whatever this may be) chemicals are released into the body that help us react. A good example is when something unexpectedly scares you and you find yourself with a sudden rush of energy, increased heart rate and sense of awareness. There are 4 main common causes of stress, these are;

Environmental – like the example above, anything around you that could trigger a response.

Survival – this is the fight or flight response.  If you believe something is a danger to you, your body floods your system with adrenaline, allowing you to react faster, run for longer and have an increase in awareness.

Fatigue – this is often caused by overworking and not giving your body a physical or mental rest. It is very common and can occur at work, school or home. It can also be hard to identify and many times most of us try to just shrug it off and ignore it.

Internal stress – if you have ever caught yourself worrying about a certain situation that you have no control over, or about something silly that really doesn’t have that much of an outcome on your life, you have experienced internal stress.

Sometimes, you may not even know you are stressed, and how we show stress can be very individual. Below are some common symptoms of stress, some of which may surprise you!

  • Headaches
  • Anxiety
  • Over or under eating
  • Chest pains
  • Fatigue for no clear reason
  • Sadness or depression
  • Muscle pain and tension
  • Restlessness
  • Weight gain
  • Weight loss (the bad kind, most is muscle mass!)

Its quite clear from the examples above that stress can have some negative effects on your body, so its also important to understand how to best avoid and eliminate stress from our daily lives.

We’re not big fans of stress at Xercise4less, so we have shared some of our best tips below on how to help manage stress.

  1. Staying positive. At the end of each day, write 3 things you are grateful for or 3 things that made you smile that day. Its surprising how this can affect your mood.
  2. Stay active. Try doing at least one bit of physical activity every day, even if it’s just a small walk.
  3. Work smarter. Prioritise tasks in your life or job that are going to make a bigger difference first.
  4. Reduce or stop unhealthy habits. The main habits are smoking, drinking alcohol, having a poor diet and not sleeping enough.
  5. Don’t be afraid of some ‘me time’. Its perfectly fine to have some time to yourself every now and then.
  6. Don’t stress by yourself! Talking to someone about your stresses can often lead to new ideas on how to solve them, or simply lift the weight off your shoulders from baring it alone.
  7. Take control of your stress. Don’t just sit around and worry about it. Write everything down that could be stressing you and next to it, write as many ways as possible to solve it. Then do it.
  8. Say no. Saying yes to everything can lead to having too much on your plate, which can be stressful. Manage your time well and know how much you can afford to take on at any given time.
  9. Don’t worry about time off if you are ill. This can be from training or from work. Rest is super important, and most of the time the impact of a few days off isn’t going to be substantial to your career or training plan.
  10. Try relaxation techniques. Mindfulness is very good for promoting a calm mind and there are plenty of apps available to download.

Week 5 – Sleep & Hydration

Sleep & Hydration

Welcome to week 5.

This week we are going to be talking about 2 of the most important factors in your fitness journey, yet often the most overlooked also. Sleep and hydration.

Lack of sleep

Let’s talk about sleep first and starting with the effects it can have on you if you aren’t getting enough. Are you experiencing any of the following?

  1. Anxiety
  2. Trouble concentrating
  3. Impaired cognitive ability
  4. Foggy memory
  5. Tiredness (obviously!)
  6. Unexplained aches and pains
  7. Mood swings
  8. Hunger problems
  9. Weight gain caused from a build-up of cortisol

Now we don’t know about you, but to us these sound-like things we don’t want any of our Xercise4less members experiencing!

Benefits of sleep

Now you know all the negative effects a lack of quality sleep can have, let’s look at some of the positive effects of consistent quality sleep that’s going to take your transformation to the next level.

  1. Less stress – sleeping more helps regulate the hormone cortisol. Elevated levels of cortisol can lead to unwanted fat gain and muscle wastage, which is a big no!
  2. You’re more focused – a lack of sleep causes poor cognitive functioning as mentioned above. Consistent quality sleep allows your brain to function properly and enables you to focus and perform cognitively better throughout the day.
  3. You have more energy – sleep is when the body recovers from all the stresses of the day, both mental and physical. These stresses take a toll on your body and it does most of its recovering during your sleep cycle. More energy means more productive workouts!
  4. You strengthen your immune system – the risk of getting ill is reduced. Meaning you’re less likely to break from routine in your fitness journey.
  5. Improved heart health – a regular sleep pattern helps keep stress and inflammation on your cardiovascular system minimal. This lessens the chances of you having a stroke or heart attack.

 As sleep is so important, we have put together some of our top tips on how to get a great night’s sleep. Check them out below!

  • Avoid caffeine and alcohol late at night
  • Avoid napping throughout the day
  • Create a sleeping schedule and stick to it!
  • Sleep in a cool environment
  • Make sure your room is nice and dark
  • Avoid any technology an hour before bed
  • Make sure your bed and pillow are comfortable
  • Exercise regularly (you’re already doing this!)
  • Practise relaxation techniques before bed. Mindfulness is popular and there are plenty of apps available to download.
  • Consider supplements that promote a deep sleep. Melatonin is a great supplement that helps you relax. Just remember to check with a doctor that you are okay to take any new supplements!


Let’s take a quick look at the other factor that can impact your transformation; hydration.

The benefits of staying hydrated are huge to your health! Some of them you may find surprising.

  • Improved metabolism, mood and tissue function.
  • You will be less bloated – yes, you read that right! By drinking more water, you will be less bloated. When you’re hydrated, you hold less fluid in your tissues, meaning you can weigh less. You also improve your bodies ability to remove toxins.
  • Your ability to lose fat is improved due to better liver functionality.
  • Your metabolism improves – the transportation and discretion of nutrients around the body improves.
  • Digestion improves – water plays a big role in breaking down food. The better your food is digested the better the nutrients from the food are distributed to organs in the body.
  • Improved joints – water acts as a lubricant to your joints, meaning improved functionality and increased performance.

Sleep and hydration are two key factors that can easily be over looked when you are trying to reach a goal, and in reality, they are both easy to control.

If you know you don’t sleep well or drink enough water, try making them both a priority and improving them both. We are sure once you do then you will see a huge difference in your performance and transformation!

Week 4 – Your Personal Journey

one arm dumbbell-workout guide

Your Personal Journey

Welcome to week 4. By now you should be starting to see small changes to your body and feeling fitter and healthier in general.

We just want to let you know that your Transformation journey is personal to you, and not to worry if you’re feeling a little behind others in your camp. You will have started this journey on different terms to anyone else on your camp and that’s important to remember. A different lifestyle, height, weight, activity level and experience in the gym. These are all factors that will affect your transformation timeline.

If others are losing more weight than you, can do more reps on certain exercises or can get more rounds than you on the fat blaster, don’t panic!

All you need to focus on doing is being better than your last session, being true to your calorie tracking and of course enjoying your journey! Before you know it, you will have reached the end of your 8 weeks and you will be amazed at what you have achieved!

Remember, the Transformation Camp isn’t only great at transforming your body through our workouts and nutrition advise, but also your attitude and your life through education on these blogs, making lifelong friends with others on your camp and realising how far you can push yourself.

You’re half way through, and we bet that you have already achieved more than you know. Have a look at the list below, how many can you say you have achieved?

  • You now know that the only way to achieve weight loss is through a calorie deficit
  • You have learnt how to track your calories
  • You have consistently worked out 2/3 times a week for the past 4 weeks
  • You can feel yourself getting fitter
  • You can see your body changing in a positive way
  • You’re educated on fitness myths you should avoid
  • More confident in the gym
  • You’ve made friends with people on your camp

We’re confident you have achieved most of the above, and you’re only 4 weeks in! Imagine what you will have achieved in another 4!

Next week we are going to be looking at the importance of sleep and hydration, see you then!

Amelia Livingston Fitness Journey

strength training to lose belly fat - dumbbell lunges

The Start of a Livingston Fitness Journey

When Amelia joined her local Xercise4Less gym in Livingston recently, she had some definite goals in mind to kick start her fitness journey. “I’m going on holiday soon so wanted to tone up and lose some weight”. Amelia understood that “dieting alone wouldn’t be enough” so she vowed to take a first step “to do more”. As an inclusive fitness community, Xercise4Less gyms are all about supporting you to do more!

While Amelia is brutally honest in saying that “there is nothing I love about my body at present”, she knows that regular exercise is the key to a change in body outlook. As we talked about in previous blog posts on exercise and mental health, a negative body attitude is quite common and even at Xercise4Less Gyms we don’t always feel happy about how we look.

However, Amelia knows that the more she goes to the gym the more her body confidence will improve allowing her to start liking her body shape. Like Amelia, at Xercise4Less Gyms we know that it takes time to achieve your fitness goals though but we’re here to help her stay the course even though she admits, “I’m impatient!”.

So, what can a newbie to the Xercise4Less Gyms gym experience expect when joining our supportive fitness family?

No Judgement at The People’s Gym

Xercise4Less Gyms welcome beginners and our first focus is how we can help you achieve your exercise goals. Amelia did the right thing on joining the Xercise4Less Livingston Gym, she asked for help from our friendly staff. She explains that “when I joined about 6 weeks ago, I signed up for Personal Training sessions”. The impact of our supportive PTs has been huge. They’ve motivated Amelia so much that despite not being one for exercise classes as she finds them “too intimidating for me” she still works out at her local gym even outside of her PT sessions.

That’s great to hear as Xercise4Less Gyms want to provide our members with a non-intimidating and supportive environment for you to exercise in. We provide all the latest exercise equipment not to intimidate you but to provide all the fitness tools that you need to work towards your personal fitness goals.

If you’re a woman just starting your fitness journey or feeling anxious about being judged or bothered by other members when working out, you can use our female friendly gym zone separate from the main fitness area. For gym members like Amelia, we’re there to help you burn through your fitness anxieties to realise your health and wellbeing ambitions.

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Your Very Own Personal Training Programme

Whether you’re getting in shape at our Livingston gym or working out at any of the Xercise4Less Gyms around the country, you’ll find the same friendly professionalism focused on your fitness goals. We really make working out about ‘you’. That’s certainly how Amelia feels.

Already she loves going to the gym because “all the staff know who I am and make me feel welcome every time I go in.” Not only that but “they motivate me to my best each time I’m there and the staff do everything to assist, nothing you ask is too much bother.” As for the Personal Trainers in Xercise4Less Livingston Gym, they “really boost me when I have my sessions, will push me 110% and not let me slack”.

Amelia still feels it can be a struggle to make it to the gym at times but “once I’m there it’s great”. Yes, Amelia, we’ve all been there!

Why Work Out Anywhere Else?

As an authentic low-cost gym, Xercise4Less will provide all the equipment and encouragement you need to get into shape without charging you a fortune for it. For Amelia, Xercise4Less is “very good value for money”.

Why? “The amount of different equipment you can use, all the classes they run” and she feels other gyms in Livingston just don’t compare. They’re “a lot more expensive, don’t have the friendly atmosphere, friendly staff or nearly as much freedom to use the equipment”. Sounds pretty convincing but is there anything Amelia would change about her local gym? “The one thing I would change is that the gym is very hot at times and I sweat a lot so to have it a bit cooler, especially in the summer months would be great”.

Ready to join our great value gyms and transform your health and wellbeing like Amelia?

Join Xercise4Less Gyms and Get into your Best Shape

At Xercise4Less Gyms we’re focused on providing a non-intimidating, friendly and inclusive environment for members at every stage of their fitness journey. For Amelia, her local gym in Livingston provides exactly what she’s been looking for. “I honestly can say that Xercise4Less Livingston is a fabulous gym to have joined and all the staff are so friendly, and I wouldn’t change going there for anything!”. Now that’s a recommendation that we’re proud to share!

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Danny Cliff – Xercise4Less Liverpool Belle Vale

Focused on Giving Every Gym Member What They Need

We love finding out just why our members exercise at their local Xercise4Less gym. So, when you feel like you can’t manage another rep or find another breath, just consider the inspiring exercise experience of Danny, a gym member of Xercise4Less Liverpool Belle Vale.

Danny has always worked out despite suffering from cystic fibrosis. An inherited condition that primarily affects the lungs, Danny wasn’t expected to live past his twenties. Thankfully, due to significant medical advances, life expectancy for cystic fibrosis sufferers has doubled. Danny is now 32 years of age and he continues to exercise, even with an oxygen tank!

Working out at his local inclusive Xercise4Less gym, Danny’s condition is really not an issue. Danny feels that he can “walk into the gym focused” and get on with his fitness session. Sometimes, “other members glance over” but it doesn’t bother him. Working out in our supportive gym community has never been a problem for Danny.

What exactly is cystic fibrosis and how does it affect those suffering from this genetic condition?

Working Out How to Exercise with Cystic Fibrosis

Cystic fibrosis affects the movement of salt and water in and out of cells causing sticky mucus to build up in both the lungs and digestive system. Unfortunately, there’s no cure for cystic fibrosis and the body slowly deteriorates but there are treatments to control the symptoms and make it easier to live with.

And physical activity helps greatly. That’s why Danny works out regularly with our friendly Xercise4Less gym members and staff.

Despite belonging to our exercise community for over three years, it hasn’t always been easy for Danny to work out. When he joined Xercise4Less Liverpool Belle Vale he was in a “much better state of health”. Over time though he began to “struggle more and the negative feedback from my body outweighed the positive feelings from exercise.” This even led to him cancelling his gym membership for a short time.   

But then Danny decided that wasn’t the end of his fitness journey.

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Danny’s Fitness Challenge at Xercise4Less Liverpool Belle Vale

Danny spent five weeks in hospital recently and was prescribed oxygen for the first time. As a result, his cystic fibrosis team raised the possibility of having a lung transplant. For that to happen though he would have to get his body into the best shape possible. That would take a huge commitment to exercise, “a commitment that would benefit myself without putting too much strain on my body but would be effective enough to help slow my lungs deterioration”.

Working with his clinical physiologist, Danny determined that he could maintain a mile on oxygen and work out five times a week at his local gym. Worried about losing his motivation to exercise though, he decided to harness the power of social media through his ONE365 Challenge. He committed online to one mile per day for a year and the response from the pulmonary community has been amazing. Danny says that cystic fibrosis patients who are on oxygen tell him he has “inspired them to go the gym with their own oxygen”.

All the Motivation You Need to Exercise at Xercise4Less Gyms

Danny’s ONE365 Challenge isn’t the only thing that keeps Danny going though. “My biggest motivation is simply to stay as healthy as I can”. And he has a special ambition relating to his health and wellbeing. “It won’t be long until me and my partner get married so I’d love to be able to do our first dance without the need for oxygen.”

Despite all the positive encouragement Danny gets from his friends, family and staff at Xercise4Less Liverpool Belle Vale, exercise is not easy for him. Due to his condition, “I feel pain often”. Danny doesn’t let perfect get in the way of good however, as he gets “more positive feelings when I’ve finished exercise” and his feelings of self-accomplishment “transcend everything else.”

Exercising within a Supportive and Inclusive Community

Danny has come so far and has no intention of halting his fitness journey anytime soon. He will not only be “continuing my fitness journey with Xercise4less gyms, he hopes to “expand on what exercises I can do and make full use of the facilities.”

At Xercise4Less gyms we see ourselves as a supportive community. We provide the motivational support our gym members need whether you’re training for your own marathon like Danny or just looking to get into shape.

We’ll let Danny have the final word though on why he loves working out at his local Xercise4Less gym. “It offers me a way of getting my daily mile completed when it’s raining or too hot and best of all a treadmill can allow intensity changes at will.” Our low-cost gym also gives him the opportunity “to keep my health in check at an affordable price and I can commit to my health all year round.”

Well done Danny!

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Week 1 – Calorie Deficit and DOMS

Calorie Deficit and DOMS

Welcome to week 1 of your Transformation Camp.

Throughout the weeks we are going to be covering 8 different topics designed to help you make the most of your transformation and fitness journey with us.

We understand that there is a lot of jargon floating about the fitness industry, and that some of the terminology being used can be confusing. Our aim is to keep each topic in this series as simple as possible and easy to understand.  This way you’re much more likely to apply the information to your fitness regime. You also have the bonus of having a 4FiiT Coach to ask any further questions to!

Let’s get started by looking at what a calorie is.

A calorie is simply a unit of energy and is used to measure the amount of energy that a certain food provides.  Foods vary in the number of calories they provide. For example, an average sized apple contains roughly 95 calories whilst a 100g chicken breast has around 165 calories. Fast food, which is processed, is much higher in calories. A fast food burger and chips meal can range from 500 to over 1000 calories!  These calories are used to provide our organs with the energy they need to function properly, but as you may know, calories also have a huge impact on our body composition, which is where your diet comes into play.

The Transformation Camp is a brilliant way to improve your fitness, but one of its main goals is to help you achieve weight loss. 

Weight loss is only achieved by creating a calorie deficit.

This basically means you eat less calories than your body needs. The result is weight loss.

There are three ways to achieve a calorie deficit.

  • By eating less
  • By moving more (using more energy)
  • Combining the two above. Eating less and moving more.

The Transformation Camp is going to teach you how to eat in a calorie deficit whilst you are exercising. Remember, the amount you eat is going to be unique to you, so don’t worry about how many calories other people are eating. We aren’t all the same weight, age, height or have the same activity level. Which are all things that affect the number of calories we should consume daily.

Our nutrition app will guide you through how many calories you need to eat daily, in order to be in a calorie deficit each week. Setting this up will be covered in next weeks email. For now, we want you to focus on eating healthy this week and coming to grips with our 5-stage workout.

DOMS (Delayed Onset Muscle Soreness)

We want to just quickly cover something you may have heard about, DOMS. Now this is nothing to fear, it simply means Delayed Onset Muscle Soreness and is something you are likely to experience, especially in the first week or so of training. It is simply referring to the ache and stiffness you may feel in your muscles 24-72 hours after exercise, and it is perfectly normal.

The good news is that the more workouts you do, the better your body adapts to them and the less severe the DOMS is. Regardless, sometimes your workout is just that good and you’ve pushed yourself that hard, you can’t escape them. If this is the case, try some of the following techniques to relieve those aches and pains.

  • Foam rolling the affected areas
  • Sports massages
  • Pain relief balms such as deep heat
  • Ice baths (if you can handle them )
  • A healthy diet. Foods rich in nutrients such as berries contain anti-oxidants, which help reduce inflammation in the body

The funny thing is, most people end up looking forward to DOMS, so don’t be surprised if you end up in the same boat!

Enjoy your first week, eat healthy and work hard!

Scott Milne – Cumbernauld – The strongest man in Scotland

strength training to lose belly fat - deadlifts

The Strengths of an Xercise4Less Gym

How would you fancy taking on a 90kg monster dumbbell press, a 200kg duck walk or a truck pull? Don’t worry, they’re not requirements for joining an Xercise4Less gym! But one of our Cumbernauld gym members has taken those enormous challenges on to compete in the UK’s Strongest Man.

The 28-year-old Scott Milne is one of Scotland’s strongest men and can bench press an unbelievable 190kg. Scott is focused on building his already awesome body to prepare for his next strong man challenge this year. Scott packs in intense work out sessions of over two hours five times a week. Where? At his local Xercise4Less gym in Cumbernauld!

But what drives Scott in his quest to be the UK’s Strongest Man?

Sustaining Your Motivation to Work Out

To do what Scott does requires a huge amount of determination, for this superbly strong man, “what motivates me most is my two girls Eilidh (9) and Aria (2) and my amazing fiancé”. Scott feels that “as long as my girls are proud of me then I know I am doing something right”. In fact, his fiancé, Maizy, was the person who got him hooked on body building in the first place when she took him on a date to Scotland’s Strongest Man competition. Maizy is herself a competitive power lifter and naturally trains at Xercise4Less Cumbernauld . Scott certainly has the perfect support network to sustain his grueling workout sessions and enormous nutritional needs.

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The Importance of Working Out at Xercise4Less for Strong Men and Women

Now of course we love working out at our local Xercise4Less gyms but why does a top-class athlete like Scott love our Cumbernauld gym so much?

Amazingly Scott has a Xercise4Less members from the very first day the Cumbernauld gym opened. As Scott tells it, “after using Xercise4Less East Kilbride, when my local gym was closed, I was really impressed with that there was at least two of everything.” For a strongman like Scott, keeping up the intensity of your workout is very important, it “makes a big difference when you don’t have to wait for machines to be free to get your workout done”. Scott is quick to praise the encouragement of our Cumbernauld gym team, “the staff have been great from day one with all their support really helping my progress”.

Getting into World Class Shape at Xercise4Less Gyms

What muscle-straining workout does Scott need to be one of the strongest men in the UK? As you’d expect from a dedicated athlete, he always starts each workout with about 30 mins of stretching and mobility work before lifting any weights. Then he starts a typically fierce workout session at Xercise4Less Cumbernauld where he’s “spoiled for choice” with the range of fitness equipment available:

  • Incline bench 3 sets of 6 – 100,120,130kg
  • Dumbbell flys for 8 – 20-50kg
  • Seated shoulder dumbbell press for 8 – 30-50kg
  • Barbell upright row for 3 sets of 8 – 50kg
  • Dumbbell row for 8 – 50-65kg
  • Wide side grip pull downs, up the stack until fail for 8

Ready to lie down after reading that? Perhaps some food would help, let’s see what Scott eats on a daily basis.

Super Nutrition for a Weight-Lifting Super Man

What does Scott’s amazing 7,000 calorie daily intake look like?

Let Scott explain. “Before the gym I have my 2nd meal of the day which usually consists of 4 slices of toast, 6 poached or scrambled eggs and a pint of fresh orange juice.” That’s just for starters. About an hour later Scott has his SAS Unleashed pre workout supplements before his workout at Xercise4Less Cumbernauld. During this session, he’ll “will drink around 2 liters of SAS Amino MX”. Immediately after his workout, he’ll drink a “SAS Mass gainer shake around 1000 calories” to start to repair his hurting muscles. When Scott gets to work, he has another meal of “chicken or mince and rice”.

Xercise4Less Gyms Welcomes All Fitness Levels

Scott Milne is an incredible athlete who loves working out at the Xercise4Less Cumbernauld gym, but you don’t have to be a strongman to get the most from our welcoming gyms.

When you sign up to a Xercise4Less gym membership, you join an inclusive community of people of all sorts of fitness levels from pro athletes to complete beginners. Our top-notch Personal Trainers work hard to make it easy for you to find the right workout for your body. It doesn’t matter whether you’re a longstanding member like Scott or a complete newbie. Join your local Xercise4Less gym today to start transforming your health and fitness.

 Join X4L Gyms Today