Leg Workouts | Build Bigger Legs With These Exercises

Leg Day - main
Leg Day - main

Smash leg day at Xercise4Less Gyms

Don’t dread leg day any longer with these leg workouts from Xercise4Less Gyms.  Attack the fear of leg day with these easy to follow exercises that will help you build muscle during your fitness session.

Working your legs is an essential part of any gym routine, and it is important to focus on the quads, hamstrings and glutes in order to maximise your core as well as build muscle in your lower body. Follow the exercises below to make the most of your leg day sessions.

Before you start your workout, it is advisory to complete a full warm-up to get your legs going before adding the serious weight. Exercises such as dynamic stretches are ideal, or, light deadlift sets. Gradually increase the weight of your warm-up set, reducing the reps.

Deadlifts for effective muscle increase

At Xercise4Less Gyms we love to include deadlifts in your workouts whether you’re a casual gym goer or an experienced gym user. Why?

Deadlifts primarily target your glutes, but this strength training exercise also works your hamstrings, quads, your lower back and core, and even your arms and shoulders. The deadlift is the workout that really hits every bit of your body. And the benefits are huge.

leg day - deadlift

Ramp up leg day with the leg press

Put pressure on your lower body and benefit from this Standard Leg Press exercise. Place your feet shoulder-width apart on the leg press machine pad. Make sure your toes aren’t pointing straight forwards. Straighten your legs and release the leg press handles. Keep your entire back, particularly the lower portion, firmly set against the seat.  Keeping your feet set, lower your legs towards your chest then press up again without fully locking your legs out at the knee.

Do 15-25 standard leg press reps and repeat in 3 sets.

Resistance training - leg press

Go heavy with the seated leg extension

Work out with one of our leg extension machines at the Xercise4Less gym leg station for a leg-building boost.

Choose a moderate weight and sit on the leg extension workout machine with your legs under the pad, your feet pointed forward and your hands holding the side bars. This is your starting position. Adjust the pad so that it falls on top of your lower leg just above your feet. Ensure too that your legs form a 90-degree angle between the lower and upper leg to prevent undue stress at the knee joint.

Using your quadriceps, extend your legs to the maximum as you exhale. Ensure that the rest of your body remains stationary on the seat. Pause a second on the contracted position. Slowly lower the weight back to the original position as you inhale, ensuring that you do not go past the 90-degree angle limit on the leg extension machine.

Do three sets of eight to 12 leg extension machine repetitions.

leg extension-workout guide

Why Xercise4Less Gyms?

We are proud of our friendly staff and inclusive community in our gyms and welcome people from all backgrounds and experiences to join us. Whether you’ve never stepped foot into a gym before or are an experience gym goer, join the Xercise4Less community today and take those all-important first steps onto your health and fitness journey.

Our members find everything they need to reach their personal goals in regard to health and fitness from our friendly staff to dedicated Ladies Only gym zone, special Spin studio or group fitness classes including Les Mills workouts and also toning and conditioning.

Battle Rope Exercises To Blast Belly Fat

Battle ropes - main
Battle ropes - main

Why battle ropes?

If you are wanting to lose weight quickly whilst enhancing your cardio performance, then battle ropes are the resource for you. Come down to your local Xercise4Less Gym and grab a pair of ropes to blast that belly fat and get a real sweat on with this high-intensity exercise regime. Just working with the ropes for ten minutes can increase your heart rate to peak levels, improving your overall fitness.

As well as boosting your cardiovascular fitness and aiding weight loss, the ropes are extremely versatile and enhance your grip, strength and power. The high-intensity nature of the exercise means you can focus on your explosiveness and aerobic endurance to gain the most from your fitness session.

Battle rope workouts at Xercise4Less Gyms

Below are a range of battle rope exercises which will torch the belly fat and get your heart pumping in no time at all. See results quickly and say goodbye to those excess calories!

Double wave with a push-up

This exercise targets a range of areas, including glutes, core, hamstrings and shoulders. To begin, place yourself in a deep squatted position, making sure you hold both ends of the rope. Move your hips up as you fully extend your knees to get to an explosive standing position, whilst using both arms in a powerful upward-wave motion. To add intensity, perform two explosive squats and combine them with a two-sided wave.

If you want to push yourself even more, you could incorporate push-ups.

battle ropes - man using them

Burpee with a double-lateral jump

Much like the double wave, the intention of this exercise is to target your glutes, core and hamstrings. Begin in a squat position with your hands on the floor in front of you. Place your feet behind so you are resulting in the push-up position. Move your feet back to the starting squat position, then, leap as high as you possibly can with your arms aloft to complete the first burpee.

The next step is to powerfully jump sideways, clearing each end of the rope individually. Make sure that each end of the rope are approximately two feet apart. Once you are clear of both ends of the rope, perform another burpee and continue facing in the opposite direction.

Double-arm crisscross in a wall-sit position

Intensify your workout with this next exercise, giving you a new position to test yourself and your body with during your fitness session. The double-arm crisscross delivers a full body workout to really blast that belly fat and eliminating the calories.

To begin, sit against a wall with your hips and knees at a 90-degree angle, ensuring your back is making full contact with the wall. Keep your neck and back straight whilst you hold the end of the rope with both hands. Once you are firmly in position, start to make crisscross shapes with the ropes so that it pulls on the core of your body. One thing to remember is to keep your weight on your heels and off your toes to avoid any unwanted pressure or strain being placed on your knees.

Battle ropes - man

Make battle ropes a staple of your circuit training

Battle ropes will become a key component of your fat burning program, ensuring you burn the required calories as well as building up your cardiovascular fitness levels in the process. Implement each of the above exercises into your circuit, completing three rounds and making sure you take a well-earned rest between each round. The advised resting time is around 60 seconds.

Why Xercise4Less Gyms?

We are proud of our friendly staff and inclusive community in our gyms and welcome people from all backgrounds and experiences to join us. Whether you’ve never stepped foot into a gym before or are an experience gym goer, join the Xercise4Less community today and take those all-important first steps onto your health and fitness journey.

Our members find everything they need to reach their personal goals in regard to health and fitness from our friendly staff to dedicated Ladies Only gym zone, special Spin studio or group fitness classes including Les Mills workouts and also toning and conditioning.

Effective Exercises To Boost Your Core

Core exercises - main
Core exercises - main

Strengthen your core with Xercise4Less Gyms

It is important to develop and build your core to give you a balanced fitness session. The core is a group of muscles that provide you with strength and stability to both your upper and lower body. We have provided a list of exercises for you to quickly and effectively build your core strength. Get yourself down to your local Xercise4Less gym and give them a go!

1. The Plank

Why not start with the most daunting one? The plank is highly effective for building your core, but you will certainly know about it once you’ve completed the exercise. This essentially engages and stimulates all your core muscles in a physically challenging way.

To begin the plank, prop your upper body up with your forearms, with your lower body resting on your toes – in almost a press-up position. Ensure you remain as horizontal as possible as this will enable maximum exertion on your core for optimum results. It is imperative you do not allow your hips to collapse or your back to lower.

You should hold the position for 30-60 seconds, depending on your level of fitness and how long you feel you can sustain the exercise. This can be amended as you develop your fitness and become more comfortable with the exercise.

If you are feeling confident, you can increase the intensity by extending one arm in front of you for a further 10-15 seconds.

2. V-Sits

Maybe it is time to introduce your gym visits to v-sits. This is an abdominal exercise which also works your obliques and hip flexors. To perform this exercise, you will start by taking a seated position on the floor. As you slowly inhale, contract your abdominals whilst lifting your legs to a 45-degree angle. Once you are in this position, lean forward with your hands or place them by your sides if you feel unstable.

Hold this position for up to a minute before having a well earned relax for 15-20 seconds. Once you have relaxed, repeat this process two more times. As you feel your body becoming stronger and more supple, you can increase the duration.

V sits - core exercises

3. Bicycle Crunches

This is a classic exercise which operates by working a whole host of your core muscles at once, especially the abdominals and obliques.

For success in this exercise you will need to lay flat on the floor with your back pressed to the ground. Place your hands behind your head, making sure you do not restrict your neck in the process. Then, bring one knee up to a 45-degree angle, whilst keeping the other knee completely straight.

The next step of the exercise is to move your legs back and forth, imitating the action of peddling on a bike. Make sure you alternate between your knees, extending one knee whilst lifting the other. As you are doing this, touch your left knee with your right elbow, and your right knee with your left elbow. Complete this on both sides, for around 10-25 reps. Relax and complete a further two sets.

bicycle crunches - core exercises

Why Xercise4Less Gyms?

We are proud of our friendly staff and inclusive community in our gyms and welcome people from all backgrounds and experiences to join us. Whether you’ve never stepped foot into a gym before or are an experience gym goer, join the Xercise4Less community today and take those all-important first steps onto your health and fitness journey.

Our members find everything they need to reach their personal goals in regard to health and fitness from our friendly staff to dedicated Ladies Only gym zone, special Spin studio or group fitness classes including Les Mills workouts and also toning and conditioning.

Five Ways To Build Your Biceps

bicep workout - main
bicep workout - main

Take your time, building biceps can be a waiting game

Working your biceps can often seem like a mundane process, or like you are feeling as though you aren’t really getting anywhere. This is probably because you are just repeating the same exercises, and not giving you the best results for increasing your biceps through fitness. Here at Xercise4Less Gyms, we are happy to help you on your way to building your biceps and strength with five simple workouts.

1.The barbell curl

Probably the most used bicep exercise. A simple but effective weight training regime, the barbell curl directly targets the bicep to add both size and strength to the whole muscle, with typically more loading than other bicep workouts. This is a foundational bicep exercise, ideal for building an initial level of mass to enable you to lay the platform for more elaborate exercises.

To correctly complete a barbell curl, follow the steps below for maximum efficiency.

  • Hold the barbell with an underhand grip, slightly more than shoulder width apart
  • Raise your chest and expose the bicep by pulling your shoulders back with your elbows located under the shoulders and just in front of the ribs
  • Curl the barbell up using the biceps, keeping your posture straight, keeping your elbows to the side of your body

2. The chin-up

Perhaps an exercise not typically associated with biceps, but equally as effective as any for building up muscle and strength. The chin-up can be used to boost your upper body and general size. It is important to get your technique correct for this exercise, as you are placing a lot of effort and energy into it. You do not want your efforts to be wasted.

  • Hang from the bar with your wrists facing towards you
  • From a dead hang, make the back stable and keep your chest up
  • Slightly lean back and pull your chin over the back of the bar to complete
Bicep workouts - hammer curl

3. The hammer curl

The hammer curl, performed using dumbbells, allows you to significantly increase arm size and strength. It also enhances your grip strength and wrist stability to help reinforce potentially susceptible areas whilst training your arms in the process.

  • Grab a pair of dumbbells, place them to your side with your palms facing the body
  • Make sure your chest remains tall, your shoulders set back and elbows under the shoulder
  • Lift the dumbbell up, ensuring you do not rotate the wrist to prevent strain or damage
  • Flex your elbows to force the biceps to contract, then lower under control and repeat this

4. Incline dumbbell curl

A variation of the traditional bicep curl, the incline dumbbell curl works solely on your biceps without the necessity to include your shoulders. This exercise really hones in on your bicep, with you sitting on a bench with your torso in a reclined position, meaning your bicep is more exposed and improving your range of motion.

  • Set an incline bench at a 45-70 degree angle
  • Hold the dumbbells by your side, pulling your shoulders back and your chest up
  • Position your elbows to the floor, then curl the weights up to enable contraction
  • Slow lower the load and repeat the exercise
Bicep workouts - woman curl

5. Cable curl

Whilst free weights are primarily the most used for building your biceps, you can also use resistance machines to work on this muscle group. The cable curl encourages strength, muscle growth and optimum range of motion. Your time under tension time can also be increased through this exercise, enabling hypertrophy and muscular demand. Mix up your angles to prevent your muscles from becoming too used to one exercise and placing exertion on all areas of your bicep.

  • Set the cables at your chosen height, ideally from a low position
  • Pull the handles, rope or bar attachment to complete the curl
  • Repeat to build your muscle gradually, giving yourself a full bicep workout

Why Xercise4Less Gyms?

We are proud of our friendly staff and inclusive community in our gyms and welcome people from all backgrounds and experiences to join us. Whether you’ve never stepped foot into a gym before or are an experience gym goer, join the Xercise4Less community today and take those all-important first steps onto your health and fitness journey.

Our members find everything they need to reach their personal goals in regard to health and fitness from our friendly staff to dedicated Ladies Only gym zone, special Spin studio or group fitness classes including Les Mills workouts and also toning and conditioning.

International Women’s Day – Sophie Dickson

Sophie Dickson - Featured Image - International Womens Day
Sophie Dickson - Featured Image - International Womens Day

Using the gym to improve body confidence

For this year’s International Women’s Day, we want to share what our female members are doing at Xercise4Less Gyms to reach their fitness goals but also improve their confidence and become happier.

Sophie Dickson, 29, joined Xercise4Less Newcastle-upon-Tyne 3 and a half years ago and in that time has worked incredibly hard to become healthier and now has a lot more body confidence. What has had the biggest impact on the positive changes? Weight training. Sophie swears by weight training and says that it has helped her to gain muscle and weight – something that she has always struggled with.

Sophie Dickson - Member Story - International Womens Day

Turning nerves into excitement

We see lots of woman using our free weights zone and resistance machines zones, but we’d love to see even more! For some Xercise4Less members, adopting a new style of training can be daunting and intimidating but once you give it a go, you’ll realise how much fun it is. 

Sophie wasn’t always as confident as she is, she was actually really nervous when she first joined Xercise4Less Newcastle-upon-Tyne. She was underweight and her doctor suggested going to the gym to gain weight. Fast forward 3 years and she’s upped her weight from 7 and a half stone to 9 stone 6 lbs and loves her time spent in the gym.

“People think that if you do weight training, you’ll look bulky and ‘manly’ with big muscles but that’s not the case. I used to think that but you don’t get like that, you just look toned, healthy and happy.”

It’s taken Sophie a long time and hard work to get to the weight she is now. She used an Xercise4Less personal trainer to help her on her weight/muscle gain journey too. Her PT not only showed her what to do in the gym, but made Sophie realise how important nutrition is and what she needed to do to achieve her goals.

“My personal trainer made me aware of things like how much protein I needed, how much carbohydrates I needed and how many meals to eat a day. He taught me all about protein shakes and things like that too. All of this alongside my gym routine really helped me.”

Weight training can help you achieve your goals

It’s unfortunate that some women avoid weight training and strength training but it’s an amazing and really effective form of training that could take you closer to your fitness goals. Whilst weight training isn’t easy (especially when really pushing yourself), once you start to see results, it makes it all worth it. Sophie’s weight training is varied. She visits Xercise4Less Newcastle-upon-Tyne twice a week – this works for her and her goals to keep her in a calorie surplus. By sticking to 2 workouts a week, she focuses on a leg workout and an upper body workout.

“My training is varied but involves heavy compound movements at the moment because they really help to build muscle. I do things like pull-ups, deadlifts, squats, front squats, use the leg press and bench press. I’m not super strong but I probably weigh around 59kg, but I can squat 60kg and deadlift 65kg! When I go to the gym, I can get all my stress out and get on with my workout and feel better about myself.”

Sophie Dickson - Member Story - International Womens Day-1

The People’s Gym – inclusive and friendly

We’re so proud of the communities at Xercise4Less Gyms and Sophie has had a great experience which confirms that and shows that no matter your gym experience, our gyms will welcome all women with open arms and make you feel part of the family.

When Sophie first joined the gym, she had very little confidence. She even asked her personal trainer to have their sessions in the Ladies Only zone to focus on her squatting technique. For 3 months, she worked on her strength and confidence and then started working out in the main gym.  

“Everyone at my gym is really friendly. Both members and staff really help and look out for you. When I see familiar faces, they ask if I need them to spot me or if I need any help with the weight. It’s nice that people are always there to help you out. When you join, someone shows you around, so you know where everything is and you have an idea of what to do in the gym.”

“The gym has everything you need to start weight training – it’s well equipped. The group classes are really good too. Most of the classes are focused around weight loss so I don’t do those ones but yoga, core conditioning and legs, bums and tums are really good.”

Sophie Dickson - Member Story - International Womens Day-2

Step out of your comfort zone for International Women’s Day

International Women’s Day 2020 is all about equality. At Xercise4Less, all of our members are equal and that’s why we encourage our female members to use all of our facilities and equipment, especially weights. Sophie had no experience of weight training when she joined and now, she swears by it – give it a go and see how you feel, it might be the best thing you ever do!

“Don’t be scared of weight training. Go for it. You’ll be toned, fit and healthy. If you’re wanting to gain weight and muscle, make sure you get your nutrition right too. My advice is just focus on you and what you want and ignore what people think and say. I’ve had people making snide comments to me, but I’ve stuck with it for 3 years and I’m much healthier now.”

Become an Xercise4Less Gyms member today and pay only £10 for your first month with NO extra fees. Happy International Women’s Day from Xercise4Less Gyms!

Bodybuilding: 5 Tips To Sculpt Your Body

bodybuilding tips - form
bodybuilding tips - woman squat lift

Shape your body at Xercise4Less Gyms

If you are just beginning your bodybuilding journey, or want to dramatically change your physique through fitness, then we have some top tips to help you meet all your training goals here at Xercise4Less Gyms. These tips will help you a lot, but please, do not expect instant results. Muscle mass naturally develops at a slow rate, so it is important to have patience, keep focused and stick to your regimes. The results will come!

1. Learn the correct form

It is highly tempting to start with higher weights in the quest for faster results. Whilst this may be a devilish temptation, it is one you must refrain from giving in to. On one hand, you know your own body better than anyone, but also you must be aware of your limitations and know that the key to success is to build muscle at a gradual rate. The best practice for bodybuilding is to start with lower weights, learning the correct form of each exercise you participate in. Having the correct form is vital as you will begin to build the muscle you want to achieve, as well as lessening the risk of potential injury or discomfort by having a poor technique.

If you are unsure on the correct form, feel free to speak to our friendly staff for advice, or have a word with people in the gym. There will be someone who has been in your position, and able to guide you through any exercise you are unsure of. Our friendly, inclusive environment means we are open to all levels of fitness with a culture you can grow in and broaden your social network through fitness.

bodybuilding tips - form

2. Have a program and stick to it

Having a plan and being able to implement it into your workout is arguably the most critical part of attending the gym. Before you come and start your session, you must know what it is you want to achieve and how you intend on going about doing it. You should not just turn up to the gym and do whatever you see fit at that given moment. If you come with this attitude then you are likely to make elementary mistakes, hampering your bodybuilding progress and even risk injuring yourself in the process.

Your bodybuilding program should include the exact exercises you need to do to achieve your results, the number of sets and reps and what you will do in each session. Like with learning the correct form, there will always be a member of staff of an advanced bodybuilding member on hand to give you any support or answer questions you may have.

3. Be in a caloric surplus

The simple principle of building muscle from a nutritional perspective is to eat more calories than you burn. The best way to achieve accurate results is to find out your BMR (Basal Metabolic Rate) and measure that according to how active you are. If you have a passive job, or one where you are sat down for most of your day then you will need to take on board fewer calories than someone who has a more active profession. On a typical day you should be looking to have four or five meals, eating every three to four hours. Avoid being hungry as it could restrict or hamper your training session.

Join Xercise4Less Gyms TodayJoin Xercise4Less Gyms

4. Gradually increase the weights

Once you have become comfortable with your program, it is then advisable to lift the intensity by increasing the weights. This should be done periodically, giving yourself small but realistic targets to achieve the next phase of your bodybuilding journey. Make a note of how much you are able to lift on each exercise you complete, and slightly increase the weight every couple of weeks. This will help you to improve your strength and lead to muscle gains, putting you well on track to smash your fitness targets.

5. Rest and recover

There is no shame in having a day off or a rest day when you are bodybuilding. You do not have to hammer the weights every single day, and your body needs time to repair. One of the best ways to recover is by getting plenty of sleep on a night. A rough guide would be to try and get around 8 hours of sleep per night. You should also recover by adapting your lifestyle to suit your training, avoiding smoking, alcohol and other typically unhealthy habits. You will find a routine that best suits you, fitting in the gym around work and family life can be difficult, but in order to gain the optimum results you will have to make some sacrifices along the way.

Why Xercise4Less Gyms?

We are proud of our friendly staff and inclusive community in our gyms and welcome people from all backgrounds and experiences to join us. Whether you’ve never stepped foot into a gym before or are an experience gym goer, join the Xercise4Less community today and take those all-important first steps onto your health and fitness journey.

Our members find everything they need to reach their personal goals in regard to health and fitness from our friendly staff to dedicated Ladies Only gym zone, special Spin studio or group fitness classes including Les Mills workouts and also toning and conditioning.

Tricep Bar Workout Guide

tricep bar - main
tricep bar - main

Effectively work your triceps

Build your triceps at Xercise4Less gyms with our tricep bar workout guide. Improve strength, muscle mass and muscular endurance with this easy-to-follow fitness guide.

You can work on your triceps in a number of different ways. Perhaps the most effective way is through the French press and skull crusher. Don’t worry if you find these names intimidating – the exercises really aren’t!

Tricep bar workouts: a guide

Both exercises target all three heads of your tricep, resulting in better overall tricep development to give you healthy progress. Additionally, the way you grip the tricep bar during these exercises gives you a better range of motion, lessening the burden placed on your elbows, forearms and wrists as opposed to a traditional straight bar.

To successfully complete a French press, simply hold the bar over your head and slowly lower behind the head by bending your forearms at the elbow. We recommend that you perform three or four sets of 6-12 reps. As for the skull crusher; lay flat on a bench and lift the bar over the chest area in a similar fashion to a flat barbell press. Then, lower the bar to the forehead, bending your arms at the elbows and keeping the upper arm straight. The bar is then raised back to the starting position, above the chest. Again, like the French press, we recommend the same amount of sets and reps to gain maximum efficiency for optimum results.

Add weight for gradual progression

Remember, increase the weight each time you revisit the exercises to ensure you are progressively overloading the targeted muscle group to give you visible results as well as increasing the intensity and exertion to challenge your fitness goals and targets.

Tricep exercises are usually programmed in on a ‘push day’. This means you should look to incorporate them into a day when you are also working on your chest and shoulders for a balanced upper body workout.

Why Xercise4Less Gyms?

We are proud of our friendly staff and inclusive community in our gyms and welcome people from all backgrounds and experiences to join us. Whether you’ve never stepped foot into a gym before or are an experience gym goer, join the Xercise4Less community today and take those all-important first steps onto your health and fitness journey.

Our members find everything they need to reach their personal goals in regard to health and fitness from our friendly staff to dedicated Ladies Only gym zone, special Spin studio or group fitness classes including Les Mills workouts and also toning and conditioning.

Bodybuilding: The Mental And Physical Benefits

Bodybuilding - main
Bodybuilding - woman lifting

An introduction to bodybuilding

There is often a negative stigma surrounding body building, and those who dedicate their lives to improving their fitness through perceived extreme exercise. However, this is not necessarily the case. Bodybuilding is a great way to keep yourself balanced, giving your body proportion, shaping and helping general fitness. Not only does body building improve your physical condition, it can also lead to mental health benefits, giving you a clearer state of mind thanks to weight training and aerobic exercise. Having a well-balanced, proportioned body can contribute to heightened health, lessening the risk of heart disease, high blood pressure and raised cholesterol levels. Bodybuilding captures all your fitness goals by giving you the physical improvements, boosting your state of mind and also ensuring you remain on the ball with your diet to supplement all your hard work in the gym.

Improve your physical condition

First and foremost, the main benefit of bodybuilding is to enhance your physical condition through exceptional fitness and dedication. This has a healthy impact on your bones and joints, giving you the necessary balance across your body in order to remain strong and flexible. As you begin to embark on your bodybuilding journey, you will notice a dramatic increase in muscle, strength and endurance – but this is a slow process and you will have to remain patient. Results simply do not happen overnight and training all areas of your body is essential to maintaining a balanced physique.

At your local Xercise4Less gym we have a wide range of fitness equipment for you to build the body you want. This spans from cardio through to resistance and TRX, ensuring you have all the tools you could possibly need to get the most from your workout. Our dedicated training zones are extremely spacious, so you will not have to wait to get on your favourite piece of equipment.

If you’re looking to add strength and muscle mass, the weight and resistance area provides the ideal environment for you to achieve those goals. Additionally, you will also need to get your cardio sessions in and we have the variety of equipment to make your training both fun and functional.

When participating in physical exercise, your body releases Endorphin. This works to influence your mood, helping you to sleep better, reduce fatigue and relieve any psychological tension or stress.

Bodybuilding - triceps

Boost your mental health through balanced fitness

Having a balanced physical condition will help you to become more aligned with yourself and give you a mental boost to clear your head and make sure you keep your focus and determination to meet all your fitness requirements. Bodybuilding is certainly not an easy process, and you must maintain the desire to succeed and set yourself small, attainable targets to remain on track.

Weight training and aerobic exercise can boost our mind and cognitive wellbeing. Going to the gym can relieve stress, anxiety and depression. Seeing real results can improve your mood and give you a sense of satisfaction to further progress and develop through fitness. Bodybuilding can enhance your self-esteem and confidence by giving you a more positive outlook on your own image. This will happen through the result of changes in your body such as weight loss, feeling your body becoming leaner, stronger and more flexible.

Furthermore, bodybuilding does not just happen in the gym. You can take your experiences from fitness into your daily activities. For example, it can help you to make better decisions and cope with negative emotions more rationally, enabling you to see positives or find solutions.

Bodybuilding - pull ups

How nutrition can give you a helping hand

While the majority of the hard yards are put in during your fitness sessions in the gym, it is impossible to ignore the importance of your nutrition – not just when bodybuilding – but in everyday life. Healthy nutrition and rest are vitally important when bodybuilding as the foods you eat can play havoc with your thinking and your memory. The fuel you intake can influence how your brain and mind function.

It is advisable to eat foods which are rich in antioxidants as they can benefit your focus and memory. As you can imagine, foods such as fruit and veg are ideal for bodybuilding, supplying you with glucose to keep your energy levels up. Lean meat, poultry, potatoes, cheese and fish are also good sources of nutrition to help your bodybuilding journey. In terms of what you should drink, water is as good as anything as it is crucial for a healthy body and mind. Avoid drinking alcohol if possible. Staying hydrated provides so many health benefits and this is equally as important as what you eat.

Conclusion

All elements of fitness are important to bodybuilding but having a healthy body and healthy mind will serve you well for the rest of your days. Weight training and aerobic exercise deliver both strength and energy, giving you the best possible chance of boosting your self-esteem and giving you the motivation to further your fitness. With a balanced level of fitness, you will be fully in control of your life, mind and body.

Why Xercise4Less Gyms?

We are proud of our friendly staff and inclusive community in our gyms and welcome people from all backgrounds and experiences to join us. Whether you’ve never stepped foot into a gym before or are an experience gym goer, join the Xercise4Less community today and take those all-important first steps onto your health and fitness journey.

Our members find everything they need to reach their personal goals in regard to health and fitness from our friendly staff to dedicated Ladies Only gym zone, special Spin studio or group fitness classes including Les Mills workouts and also toning and conditioning.

International Women’s Day 2020

Group of Women - Featured Image
Group of Women - Featured Image

Celebrating all women

A day dedicated to celebrating women? Sounds like a great idea! Women are always uplifted for their achievements but today we really focus on the women we are, the women we know and the women we aspire to be.

On Sunday 8th March, people all over the world will show their appreciation to all women. The organisers of #IWD have chosen to focus on the theme of equality and #EachforEqual – encouraging people of all genders and backgrounds to treat females as equals. As The People’s Gym, we already do this at Xercise4Less Gyms and are proud of our equality and inclusivity across all of our 51 gyms.

Woman using Cables, Bench, Weights

Encouraging women to smash goals at Xercise4Less Gyms

With a huge variety of equipment in our gyms, we encourage women of all abilities and of all fitness levels to train with us. It doesn’t matter if you’ve never stepped into a gym before or you’ve been using gyms for years, there will be something to suit you. Some women might not have done weight training before and some women may not have done much cardio training before but luckily, you’ll find exactly what you’re looking for in an Xercise4Less gym.

The best way to navigate the gym is to set yourself regular fitness goals. If you’re wanting to lose weight for a certain event (wedding day, holiday, birthday), use our cardio equipment such as treadmills and rowing machines and maybe start following HIIT workouts. We run a huge range of fitness classes including the famous Les Mills classes, legs bums and tums, boxercise, Zumba and clubbercise – all of these will allow you to meet other men and women too whilst pushing your fitness to the next level. If you’re wanting to gain weight and muscle, we have resistance machines and free weight areas that allow you the freedom to focus. Whether you want to smash leg day or push your full body workout to the next level, as part of your great value membership you’ll have access to leg presses, weightlifting platforms and dumbbells up to 75kg. This is just some of the quality equipment that allows women of all abilities and backgrounds to push themselves out of their comfort zone at Xercise4Less Gyms

Older Woman Training with Kettlebell

Inclusivity is key at Xercise4Less

We’re proud to be a real gym. We understand our members. We know that some women want to build up their confidence at their own pace before they’re thrown into the ‘deep end’. That’s why the vast majority of Xercise4Less gyms have a separate Ladies Only section which provide you with a place to work out without having to worry about being surrounded by male members or maybe just more advanced gym users.

Equality is as important to us as it is to you. That’s why within Ladies Only zones, you have access to the same equipment as all members, just in a smaller space. By using cardio equipment, dumbbells, barbells, kettlebells, weighted plates, resistance machines and more, you can take your fitness journey to the next level. Just because you want to work out within the comfort of a smaller space, doesn’t mean you need to give up on your fitness goals. At Xercise4Less Gyms, we will support your goals and include you in our amazing community.

Woman in Free Weights

Join inclusive Xercise4Less today

At Xercise4Less, we have something for all women regardless of their goals. If you want to transform your body – this could mean weight loss or weight gain – you can sign up for one of our inclusive group Transformation Camps led by our qualified instructors. If you want to blast excess calories and fat, we have a diverse range of classes to test you and your fitness. If you like to mix up your workouts, you’ll have a choice of weights zones, combat zones, a spin studio, an exercise studio and so much more with us.

Join Xercise4Less Gyms today on International Women’s Day and pay just £10 for your first month with NO added fees! After all, who runs the world? GIRLS!