Get Rid of Belly Fat Quicker with Real Fitness Sessions

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How to Lose Belly Fat with Xercise4Less Gyms

The straightforward truth is that belly fat is harmful to your health and many of us are carrying far too much weight around our middle. Stomach fat is visceral which means it’s wrapped around our internal organs and can lead to diabetes, heart disease and a whole host of other medical issues.

So how do we get rid of belly fat? Xercise4Less Gyms has picked out some powerful types of exercise that will really help your body burn fat. With these great routines you’ll torch fat, including visceral fat, all over your body by igniting your core muscles. Read on to stop your waistline expanding and move closer to that dream washboard stomach!

fitness 12 days of Christmas 2019

Reduce Excess Belly Fat on the Treadmill

Running on a treadmill can be an effective approach to losing belly fat. But to start shedding pounds you’ll want to run at an incline which has been shown to increase total calorie burn by as much as 50 percent. So, when you’re in your local Xercise4Less gym, start running on the treadmill at an incline and you’ll soon see the belly-fat-burning effects. Try this calorie-shredding treadmill routine: start out walking on a treadmill at an incline for 5-10 minutes to warm up before jogging for 10 minutes. Then run for 5 minutes before returning to a jog. Continue changing it up on the treadmill with 5-10 minutes of jogging followed by 5-10 minutes of running until you hit 30 minutes. If you want to burn even more visceral fat, then keep going until 45 minutes have elapsed and start losing those love handles.

circuit training workout - treadmill running

Rid Yourself of Love Handles on the Rowing Machine

Rowing is a fantastic fat-blasting cardio workout and should be a part of your Xercise4Less gym programme. You’ll boost belly fat loss with the heart rate increase a rowing machine workout provides and the afterburn it offers. Work out the muscles in your legs, core, arms, shoulders, and back and burn calories all over your body as you work hard on the rowing machine. Why not try this great 4-minute rowing circuit? Row for 20 seconds and then rest for 10 seconds. See how many metres you’ve rowed in that 20 seconds. Now repeat this rowing routine eight times, trying to beat your distance record every time. When you’ve done this four-minute circuit, row 500 metres as fast as you’re able to blast as much stomach fat as you can. The time you’ve set is the target for your next belly fat rowing session.

rowing machine workout - losing belly fat blog

Blow Belly Fat Away with a Real HIIT Session

The intense bursts of fast-paced cardio that a HIIT gym session provides is one of the best workouts possible for losing belly fat. Keep muffin tops at bay with this high intensity workout that burns total and visceral fat. Even better it’s over quicker than normal gym sessions! Try this HIIT workout after warming up for ten minutes: do as many reps as possible of your favourite exercise like squats, push-ups, kettlebell swings or single-arm rows in 30 seconds. Rest for 30 seconds and then try a different exercise for another 30 seconds. That’s one round. Continue your HIIT belly-fat-losing session at your local Xercise4Less gym for 10 rounds in total and look forward to a stronger, leaner core.

circuit training workout - lunge

Strength Training Exercises to Lose Belly Fat

Boost your metabolism by putting on more muscle. Put on more muscle by trying some anti-belly fat strength training exercises. Enjoy the afterburn effect of weightlifting as you gradually increase the muscle load during your strength training session. Compound strength training exercises such as deadlifts, squats, leg presses and lunges hit every major muscle group and are more effective in reducing body fat than isolation movements like biceps curls or triceps dips. Weightlifting exercises best for burning belly fat include bench presses, chest presses and push-ups as well as pull-ups, pullovers and rows. Power lifts such as clean and jerks and snatches are also great exercises for losing belly fat quicker at your local Xercise4Less gym.

Weight Training

Yoga Classes to Reduce Belly Fat

You might not have been expecting Yoga to be helpful in the struggle to lose belly fat, but yoga plays an important part in switching on the abdominal muscles in your stomach. You won’t burn as many calories as running on an incline or strength training, but you will build muscle and muscle endurance which will in turn boost your belly-fat-shredding metabolism. Join a group Yoga class at your local Xercise4Less gym and practice the best calorie-blasting yoga poses including Plank Pose, Seated Forward Bend, Chair Pose, Chaturanga Dandasana, Sun Salutation, Wheel Pose or Mountain Pose.

Yoga Class

Losing Weight with Xercise4less Gyms

Whatever you need to accelerate weight loss Xercise4Less Gyms can provide. We offer all the tools you need to blast belly fat from amazing gym facilities like the Combat Zone and Ladies Only Gym Zone to up to 40 inclusive fitness classes including fat-burning Yoga sessions and transformative Boot Camps. Our supportive gym community with friendly gym members and expert personal trainers is always on your side in the battle against bulging bellies!

Transform Your Gym Experience with these 2020 Fitness Trends

Group Fitness Classes in 2020

Group exercise classes have been popular in our gyms for a long time but that’s because they’re so effective in getting you fitter whether they’re cardio-based classes, indoor cycling or dance-based fitness session. In 2020 it’s predicted that fitness classes will be even more popular amongst gym goers particularly because of their social aspects. The way we socialise with friends or spend time with work colleagues is set to change in the next year with a trip to the gym tipped to replace a trip to the pub especially for Millennials and Generation Z. Group fitness classes are not just a great way to reduce some of the anxiety of exercising alone in a gym but you also learn new workout techniques, keep your fitness programme fresh and commit to going to the gym on a more regular basis. Check out our exciting exercise class timetable with up to 40 inclusive fitness classes every week free as part of your Xercise4Less gym membership.

2020 Functional Fitness Training

Group exercise classes have been popular in our gyms for a long time but that’s because they’re so effective in getting you fitter whether they’re cardio-based classes, indoor cycling or dance-based fitness session. In 2020 it’s predicted that fitness classes will be even more popular amongst gym goers particularly because of their social aspects. The way we socialise with friends or spend time with work colleagues is set to change in the next year with a trip to the gym tipped to replace a trip to the pub especially for Millennials and Generation Z. Group fitness classes are not just a great way to reduce some of the anxiety of exercising alone in a gym but you also learn new workout techniques, keep your fitness programme fresh and commit to going to the gym on a more regular basis. Check out our exciting exercise class timetable with up to 40 inclusive fitness classes every week free as part of your Xercise4Less gym membership.

HIIT Your Fitness Targets in 2020

High-intensity interval training (HIIT) has been popular for a while, after all who doesn’t love a workout that doesn’t last for hours! But in 2020 it will remain a key fitness trend. You can benefit from plenty of HIIT classes at your local gym as you work out for short bursts of maximum intensity exercise followed by a short period of rest. Burn lots of calories in a short time, reduce your blood pressure and keep your metabolic rate up for hours after a HIIT gym session. Taking on a HIIT class is just a great way of going to the gym regularly without having to take too much time out of your busy day.

Training Smarter in 2020 with Free Weights

We’re not fortune tellers at Xercise4Less Gyms, but we could see this future fitness trend coming! With our dedicated free weights area packed with barbells, kettlebells, dumbbells, and medicine balls you won’t have to hang around to lift free weights during your trip to the gym. Free weight exercises allow you to strengthen your body’s stabilizing muscles and load each side of your body equally preventing muscle strength imbalances. Free weight sessions are also very helpful for every day functional fitness. No wonder training with free weights is predicted to be a key fitness trend in 2020.

Personal Training to Transform Your Fitness Journey in 2020

A long-time favourite in any list of fitness trends, in 2020 personal training is tipped to be a key part of everyone’s exercise plans. One-on-one training with a personal fitness coach helps create a sense of accountability and allows you to really evaluate your fitness journey at every stage. Exercise more effectively with workouts specific to your individual exercise goals and to your current fitness levels. Expert personal trainers can act as a mentor on your fitness journey and provide you with all the tools you need from training goals to meal plans. As part of your Xercise4Less gym membership you get a free one to one session with a personal fitness trainer, but you can also benefit from further personal training sessions in your local gym or take part in our fantastic boot camps led by our fitness instructors.

Working Out with Wearable Tech in 2020

You probably have wearable fitness technology on you as you read this and in 2020, you’ll pay even more attention to wearable tech and fitness trackers. Exercise data ranging from sleep patterns to heart rate will play an increasing role in achieving your fitness goals. You can look forward to more innovative fitness apps and fun group classes that use technology to improve your workout experience. Think group exercise classes making the most of wearable tech, VR technology, and fitness apps. You can already enjoy Virtual Cycling classes in some Xercise4Less gyms and advancing technology will continue to shape your fitness in 2020.

Fitness for the Long Term with Xercise4Less Gyms

Interesting as future fitness trends are, we’re a firm believer in the long term when it comes to health and wellbeing. Xercise4Less Gyms aims to be with you on every stage of your fitness journey wherever you’re starting from and no matter how long it takes to reach your destination. You can always depend on our real dedication to providing you with whatever you need to transform your body in 2020 from the latest group exercise classes to innovative fitness zones like the Ladies Only Gym Zone.

Chris Nelson – Transformation Story

Struggling with mobility after sustaining a serious injury, 48-year-old Chris Nelson sheds nine stone in one year and now hopes to do a half marathon to inspire others.

Chris Nelson is a design engianeer working in Newcastle but originally from South Lanarkshire, Scotland. In April 2015, Chris was in a car accident which left him with soft tissue injuries of his spine, neck and lower back. A few months later, in July, Chris fell down a two feet deep sink hole in a park, breaking his left knee, requiring surgery.

“I limped around for over a year afterwards with mobility issues and still experience pain today. My poor mobility led to chronic pain which resulted in significant progressive weight gain over the next few years.

“I was then diagnosed with severe sleep apnoea in 2017 and was prescribed treatment of breathing apparatus.”

In November 2017, at his peak, Chris weighed 23 stone 10lbs. He had a poor fitness level, higher blood pressure than normal and other weight related issues. By the end of 2017, Chris decided he needed to start taking control of his weight and so in January 2018, he began his health and fitness improvement journey in a bid to change his life for the better.

The first changes Chris made involved his diet: “I switched from fried food with buttered toast to healthier low sugar, high fibre wholegrain cereals mixed with dried fruit for breakfast.

“I also made adjustments to lunch and dinner and cut out mid meal treats almost entirely, apart from fresh fruit.”

Chris also gave up alcohol in June 2018. Through making these changes to his diet, eating healthily on a lower calorie diet and with normal daily activity like walking during his lunch breaks, Chris managed to reduce his weight down to 18 stone 5lbs by early July 2018. Chris reached a point where he felt he’d be able to undertake more exercise and so joined Xercise4Less Gyms, enrolled in his first transformation camp and began One-to-One personal training sessions.

“At the age of 48, I joined a gym for the first time to rebuild lost muscle, gain strength and improve my fitness and body shape.

“After just one transformation camp, I lost 15lbs and reduced my waistline around the navel by 10cm!”

At his most recent transformation camp, and with the help of his PT Karl McGuire, he has lost an amazing 32lbs, further reduced his waist measurement by another 10cm and increased body muscle mass by using a mix of cardio exercise and regular weight training. Chris has entered the New Year nine stone 4lbs lighter than in 2018 and feels great, weighing 14 stone 6lbs.

“I’m not entirely pain free from my past injury but many of my other health issues are resolved. I feel a lot fitter, physically stronger and generally happier within myself.

“I couldn’t have done it without the genuine support and expert advice from my PT Karl, he motivated me to work harder when he knew I could but also protected me from overexertion.” “Joining Xercise4Less Gyms, signing up for a transformation camp then PT sessions was one of the best decisions I’ve made.”

Chris now wants to use his experiences to inspire others to make a change to their lives: “The key is just to believe in yourself and go for it, enjoy it and always keep positive. His goal for 2019 is to hopefully sign himself up for a running event in 2019, raising money for a good charitable cause.

“If things improve with my leg, I would love to ultimately enter the Simplyhealth Great North Run in Newcastle.”

Incredible transformation achieved by Chris, massive well done from all of us at Xercise4Less, we are so proud.

Personal Trainer – Ryan Price

Working Out is Essential for Your Mental Health

As we know at Xercise4Less gyms, working out is wonderful for your body. Regular fitness sessions have many benefits from preventing disease and reducing high blood pressure to aiding rehabilitation after serious illness or injury. The endorphins and serotonin released by regular workout sessions also make you feel more energetic throughout the day and, importantly for getting in shape, sleep better at night.

But that’s only part of it. Exercising consistently also has a massive impact on your mental health. Taking some exercise will help improve your mood, and if you’re exercising at a local gym like Xercise4Less, it’ll get you out the house, helping to reduce any feelings of isolation.

One of our top Personal Trainers at the Xercise4Less Darlington Gym understands the importance of this mind-body link from tough first-hand experience. Ryan suffered from two minor strokes in 2016 and had to leave the British Army after a full ten years of service. As part of Mental Awareness Week Ryan would like to share his story of how working out made a real difference to his mental state when he was at a very low point.

Exercise is an Ally in Your Mental Struggle

Ryan struggled with his mental health when he was discharged from the Army on health grounds. “I went from being confident and fit and serving my country” to being “no longer fit to serve.” Ryan was left with a “loss of strength, a speech impediment and nerve problems in the left side of my head”, physical problems that he still suffers with today. Those injuries and the end of his Army career affected Ryan’s mental health considerably, “being told my Army career was over after it was all I’d known from the age of 16 made me break down.” But Ryan didn’t give up.

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How Exercise Can Lead to Improved Mental Health

Ryan took stock and received professional help, having someone to talk to, he “realised I needed to give myself a kick up the back side.” So, instead “of sitting around allowing my mind to go into overdrive thinking negative thoughts, I signed up to a local gym, Xercise4Less Darlington Gym.

Ryan started off slowly with daily training sessions but then “increased to two sessions a day, morning and night, making it part of my daily routine throughout the week and socialising on the weekend.” Three years on and Ryan is “back to the positive, confident, physically fit individual I once was” and now working at the gym where his fightback started, Xercise4Less Darlington Gym!

Exercise is the Best Motivation for Mental Health

Ryan really knows how important physical exercise is for your mental health. “Exercise can definitely help improve your mental health, it will take your mind off things when you are in the zone and training.” Even though you may at first struggle to find motivation, or even staying motivated for exercise in the gym, don’t despair. “I used to question the benefits myself, but after experiencing the positive change it had on my life, I know anything is possible.” Ryan counsels that “you have to believe in yourself. Think positively, find a path you are happy with and stick to it. Making exercise a part of your daily routine helps keep you in a positive state of mind. Think about ways you can make exercise part of your daily routine and lifestyle. Choose something you enjoy and then keep on that path even if you get out of the house to take a dog for a walk.”

Ryan recommends that anyone who has mental health issues use exercise to help occupy their mind and get their life back. He has experienced positive mental health changes from exercising and has overcome minor strokes and mental health challenges. And that’s why Ryan now works as a Personal Trainer at Xercise4Less Darlington Gym, to “help others feel confident and get their lives back”.

Work on Your Mental Health with Xercise4Less Gyms

At Xercise4Less Gyms, like Ryan, we see exercise as a vital part of improved mental health and well being. We see the mental strides our members make every day from working out in a highly energetic Les Mills exercise class or working hard with Personal Trainers like Ryan who help inspire and motivate them on their mind and body journey.

If you’re having problems motivating yourself to get into shape, why not try joining your local Xercise4Less gym? Start transforming your health and fitness today just as Ryan continues to do.

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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.

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