Benefits of Squats in a Real Inclusive Xercise4Less Gym

Make Squats a Key Part of Your Strength Training

Know diddly-squat about Squats? At Xercise4Less Gyms we know just how great an exercise squats can be. In fact, some fitness gurus love the squat so much that they think it’s the one workout you should always include in your strength training programme. But what exactly is a squat?

A squat is a compound movement (uses more than one joint) for your lower body and which requires a lot of muscles to perform correctly, particularly using weights like barbells. Squats will build your leg muscles, strengthen your glutes, and tone many other muscles besides.

Ready to be a squat enthusiast or at least try this exercise out? Read on for all the benefits of squats, when you should do them during your workout week and what the best squats technique is for you.

The Real Benefits of Squats in an Xercise4Less Gym

Xercise4Less Personal Trainers consider squats to be fantastic workout exercises but why?

Squatting with a barbell on your shoulder really builds your main leg muscles: quadriceps, hamstrings, and calves but that’s just the start. Improved lower body strength through squats also improves your athletic performance and your everyday mobility and posture. Squats engage your ankle, knee and hip joints all at the same time strengthening them for normal daily activities like lifting or bending and help keep you mobile longer in life. Literally nothing is left out though when you squat; you work your back, your core, your shoulders, and your arms. By using so many muscle groups in a squat, your body burns a huge number of calories in the process. And, of course, most cardio and sports need a strong lower body so effective squats allow you to run faster and for longer thanks to your improved leg strength. Finally, there are loads of squat variations so you can change up your workouts and keep challenging your body.

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Work Out When to Include Squats in Your Weightlifting Programme

Our Personal Trainers will be happy to help you position squats in your workout programme. You could squat 3 times a week but most people work out with squats no more than once or twice a week so their muscles can fully recover. Squats are usually included on either a leg day, lower body day, or push day.  

If you want an expert to check your squat form, our Personal Trainers will help you to perform a proper squat. And that’s key because it’s not an easy exercise to get right. Once you do have the right squat form though, squats are hugely effective in building muscle and improving your body shape.

Here’s a brief guide as to the best form for squats.

The Best Technique for Gym Squats

Squats need to be done correctly for maximum effectiveness so this is how you should perform a squat.

  • Stand with the barbell on your back and a slightly wider than shoulder width stance 
  • Bend at the knees, pushing the hips back but keeping your torso straight
  •  Keep squatting until your thighs are parallel to the ground
  • Then squat back up to the starting position, keeping your knees in line with your shins and maintaining a straight torso.

You can choose from many different forms of squats, but the most common barbell squats are the high bar back squat or Olympic squat, a low bar back squat, and a front squat. All of these use a barbell, but the placement is different in each type.

As all our bodies are different, your squats won’t look exactly the same as other gym users but don’t worry! Just get one of our Personal Trainers on hand in your local Xercise4Less Gym to check your form.

Join Xercise4Less Gyms and Get into Your Very Best Shape

At Xercise4Less Gyms we want to empower you to find the right fitness programme for your fitness ambitions. And we think that squats are an important part of getting you into the best shape possible. Whatever local Xercise4Less gym you work out in you can rely on our Personal Trainers to guide you to the right form for effective squats.

If you’re not already a member of Xercise4Less Gyms what are you waiting for? If we said you could exercise at a great value gym which provides a non-intimidating, friendly and inclusive environment for members at every stage of their fitness journey, wouldn’t you be interested in being part of that community? Whether you’re just getting off the couch or want to start training for a marathon you’ll be inspired to reach your fitness goals when you join Xercise4Less Gyms today.

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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 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!

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!

Week 2 – Tracking Your Intake

Tracking Your Intake

This week we are looking at the importance of tracking your calorie intake and how to do it.

Your first week is over and you now have a few workouts under the belt, and the knowledge that the only way to lose weight, is to be in a calorie deficit. You all should have done your best to eat healthy the past week, but now its time to step it up a gear and start tracking those calories!

Let’s have a look at some of the benefits of tracking your calorie intake.

  • You’re going to learn how many calories you consume. Spoiler alert – its likely going to be more than you think!
  • Your food choices will be better. Becoming accountable leads to amazing things! Often, healthier foods have much less calories. You will soon realise that the large caramel latte and slice of white toast with butter on in a morning is better replaced with a good old bowl of oats (or whatever your new go to may be).
  • You increase your chance of success! This is one of the main reasons for joining our Transformation Camp, right? You want to see a successful Transformation! By accurately counting your calories each day, you are taking out any guesswork. If you didn’t count calories, how would know for certain you were definitely in a calorie deficit each day?
  • It will help you understand your body better. By having a log of the foods, you have eaten, it’s easier to understand what does and doesn’t work for you. For example, you may have had digestion problems after a certain meal. By having this information on hand, you can simply look back and understand why this may have happened and what food caused it. This then allows you to alter your diet for a food that doesn’t create this problem.

Remember, liquid calories count as well! Track everything. Calories still exist in sauces and drinks! If you’re a fan of fizzy drinks, swap to a zero or lower calorie option. You can also find a large amount of lower calorie sauces available now.

Tracking via our app is super easy, even if you haven’t ever tracked your calories before. Just to be on the safe side though, we have created a little step by step process to follow below to make sure you get off to a great start.

  1. To download the app now, search on the Apple or Play Store ‘Calorie, Carb & Fat Counter’ by Virtuagym.
  2. Enter your log in details. These are the same as your Xercise4less Fitness App log in.
  3. Enter the details you are prompted for. These include your personal information, your lifestyle and goals. The app will then create your plan. We recommend durable!
  4. From the main screen, you can see how many calories you have left for the day. You can also log any food you eat from here, by pressing the orange plus in the bottom corner.
  5. You can search for foods you have eaten by clicking the orange search button in the bottom right corner. Alternatively, you can click the barcode in the top right corner to scan foods.
  6. You can then input how much of your chosen food you ate. By returning to the main page, you can see how many calories you have eaten and how many you have left for the day!  Be careful you don’t go over your calories for the day!

We hope this helped!

Be sure to ask your 4FiiT Coach any questions if you are struggling using the app.

See you in week 3!

Week 7 – Nearly There

Nearly there!

It’s the penultimate week and we just want to say what a great job you are doing so far!

It’s not easy to commit a full 8 weeks to transforming your body. You more than likely have had to change many lifestyle habits, say no to foods you love, train when you may not have felt up to it, but you know what? You still did it. 

You haven’t come this far to quit now, with your final transformation just around the corner.

So, keep that diet in check, those workouts hard and that recovery quality.

It will be worth it.

2018 Transformation Camp Finalists

Xercise4Less would like to send a big thank you to everyone who participated in our 2018 Transformation Camps.

We had over 14,000 members who participated in the 2018 Camps and the 14 finalists can be found over on our Facebook Page.

Who do you think deserves to win this competition? Tell us with a reaction on the member’s photo!

The individuals selected have been chosen on their own personal transformations and you can see all of these inspiring stories below. 

It is now your chance to help us pick the winner.

The 5 finalists with the most reactions will be entered into a random name picker and the winner of the Porsche will be announced Friday 26th April.