Minimal Equipment, Maximum Impact

Woman Using Kettlebell in Free Weights
Woman Using Kettlebell in Free Weights

Now that our gyms are open again, some of you might have just picked up where you left off earlier this year, however some of you might still be adapting to your new normal. This might mean spending less time in the gym and being a bit more cautious when you’re in here. We understand both types of members. For the latter, we want to give you a bit of guidance and support to help you back onto your fitness journey. In this blog, we’ll share some ideas with you around how to use minimal equipment in the gym to make maximum impact on your fitness to help you smash your workout.  

Next time you visit your Xercise4Less gym, to keep socially distanced the best that you can, find a large space in the gym and perform your whole workout from this spot. This could be in the fitness studio or free weight area – wherever you can be away from other members and focus on your workout safely and comfortably. Not only this, it means that you can get your workout done efficiently and effectively. Take some free weights with you and you’ll good to go! 

Kettlebells

Free Weights to Suit All Goals 

Regardless of your main fitness goals, free weights will be useful to you and push you closer to them. A huge benefit of weight training is that they help to increase build muscle whilst burning calories meaning that you’re able to burn fat quickly tooIf you want to focus purely on fat burn and weight loss, we suggest including weights in your workout but increasing the tempo of the workout too. This could mean using lighter weights but completing more reps with less rest. To use weights to help you increase muscle mass and build strength, slow down your workout and focus on the contraction and burn instead.

For your next workout, grab a pair of dumbbells or a kettlebell – pick up a weight that can be used for your upper body and lower body. It shouldn’t be too easy to lift but also not too heavy that using it could cause an injury. The most time efficient workout to do in the gym is something focusing on your full body. This means that you’ll have a selection of workouts for your upper body muscles, lower and some that combine both together. For upper body, perform clean and press, upright row, and bent over row. For lower body, perform squats, lunges and RDLs and then end it all with kettlebell or dumbbell swings to tie it all together.  

Clean and press and upright rows are both great exercises that target your muscles and will allow you to build up your strength. Bent over rows focus on a number of muscles in your back including your lats. Squats and lunges bring all the leg muscles together – quads, hamstrings, calves and glutes so will help you get stronger whereas RDLs focus purely on your hamstrings and glutes. Finally, a kettlebell swing is a full body exercise that relies on the muscles in your shoulders, back and legs so it’s a great finisher for this workout. 

HIIT Box Jumps

Using your Time Effectively

For a lot of people, your post-lockdown world looks a little different. Lifestyles have changed over the last few months meaning that some people have less time to spend at the gym and when they’re here, they want to be as safe as possibleFollowing a workout of this style will mean that you’re spending less time in the gym but still completing an amazing workout whilst using 1-2 pieces of equipment in a social distanced space. Not forgetting that by wiping down equipment before and after use will protect you, your fellow members and the staff too. 

Here at Xercise4Less, we’re always available to give our members support and will try to encourage you where we can on your fitness journeys to help you reach your fitness goals with us.  

Restarting Your Fitness Routine

Man on Rowing Machine
Man on Rowing Machine

For some of you, it’s likely to have been a while since you last stepped into a gym. It might have even been a considerable amount of time since you last worked out at all. That’s totally understandable and we don’t want you to put any extra pressure on yourself now that our gym doors are open again and we’re welcoming you back safely. 

The most important thing right now is to regain focus and to ease yourself back into a fitness routine. Be kind to yourself in the coming days, weeks and months. Remind yourself of all that’s been going on in the environment around you. Even if you’re in a huge rush to get back in the gym and restore your muscles or drop your weight, you need to protect your health as much as possible whilst you’re with us at Xercise4Less – both physically and mentally.  

Bicep workouts - woman curl

Protecting Your Health

Now is the time to adapt to your new normal and establish a new routine that suits your current fitness level and your lifestyle. Before our gym closures, you may have been visiting the gym before work or after finishing lectures at university and that could have all changed now. Use these next few days, weeks and/or months to figure out how your new routine will work for you and, how it will allow you to make amazing progress on your fitness journey.  

Try not to think too much about ‘picking up where you left off’ and instead, focus on how you’re feeling right now. If you push yourself too hard or ask your body to do something unnatural, this could relate in an injury or severe pain which in turn can have a serious impact on your mental health.  

Focusing on Mindfulness  

For the time being, we encourage you to make mindful fitness your main objective. This means that you have set reasons for why you’re heading to the gym and outlining what your overall goal is whilst enjoying yourself at the same time. Mindful fitness doesn’t mean that you’re doing this slowly, it just means that you’re taking things at your pace and figuring out your routine and how you’re going to get to your overall targets and goals. Try to pay less mind to the changes on your fitness journey and instead switch that focus to your original goals set out of the start of this month or even this year as this will help you keep pushing yourself and help you remain motivated.  

Even if it does end up taking you slightly more time than you originally set out, your goals are very much still within reach and a healthier and happier version of you is still within sight. Why not use these next few weeks to perfect your form or to take more time for a warmup and cool down stretch pre/post workout? All of this will place you in a better position in terms of your goals but to get your fitness routine back to something that you’d like it to look like.  

Woman in Fitness Class with Barbell

Returning to the Gym Safely 

For us, the most important thing right now is being back in the gym. Staying active with home workouts over the last few months was great but nothing beats a gym workout. It’s amazing for your body due to the variety available to you with each session and it helps to release endorphins and promote positive mental health. It’s not just the exercise but seeing friendly and familiar faces throughout your workout at Xercise4Less encourages you to feel part of the community. 

£9.99 Per Month until 2021 | Safe, Spacious & Clean

Join today, pay only £9.99 a month

Has lockdown slowed down your fitness? Maybe your home training has given you the gym motivation you were lacking before. It’s officially the time to give your workouts a new lease of life and boost your fitness with the latest offer from Xercise4Less. By joining today, you will only pay £9.99 a month until 2021 with no joining fee!

Activating your new membership is simple – head to our website and sign up today. Don’t wait to kick start your fitness journey in the gym because only a limited amount of memberships are available at this price so make the most of this amazing re-opening offer while it lasts.

Why join Xercise4Less Gyms?

With a friendly, inclusive gym community, we’re suitable for people of all fitness levels. Whether you’re looking to lose weight, improve fitness or build muscle, we have the equipment and facilities you need to achieve your goals.

Terms and Conditions

Available from: 19/07/2020 00:00; Limited spaces available

  1. All promotional offers are subject to availability, location and lowest price available displayed “from £9.99”; that can start and can end at any time without notice, unless specified.
  2. Once the promotion has ended the offer is no longer redeemable.
  3. The promotion code for any gym offer or discount can only be redeemed through https://www.xercise4less.co.uk or at our gym locations subject to availability.
  4. Exclusive online promotions where stated are not redeemable in gym, only online via the URL’s specified in point 3.
  5. The promotion can be redeemed using the following payment methods Direct Debit, credit or debit card on all annual or monthly membership subscriptions only.
  6. Promotions offered are specific to peak monthly flexible and peak annual contracts and includes £0 joining fee, saving £20.
  7. Promotional offer must be claimed using the promotion code provided at the time of purchase.
  8. Offer cannot be transferred to another person.
  9. Offer cannot be used in conjunction with another promotion.
  10. £9.99 is an introductory price for the remainder of 2020 and will increase from January 2021.
  11. £0 / Zero joining fee, discount savings cannot be exchanged for cash or any other product or service.
  12. Update: 04/08/2020 > tastecard and reward points have been removed from the promotion

A Gym for Every Body and Every Journey

Working on Your Goals at Xercise4Less

Here at Xercise4Less we take pride in our fitness community and offer a huge range of equipment, quality facilities, provide access to motivational members, instructors and staff and much more to help you make progress on your fitness journey. Whatever type of exercise you favour and whatever style of workouts you prefer to follow, Xercise4Less has something to suit you.

Our gyms across the UK are separated into gym zones such as Cardio, Free Weights, Resistance Machines and Combat to help you exercise in a dedicated space that’s best suited to you. Xercise4Less gyms are incredibly spacious too which works to the advantage of all of our members as they’re able to workout in a safe and comfortable space and focus on their goals as they wish.

Don’t forget that we also have spacious fitness studios and spin studios where all of our group fitness classes take place. These classes are lead by our motivational instructors who will push you to achieve your goals and get fitter, healthier and ultimately happier. At Xercise4Less, we’re always excited to welcome you and start working on your fitness journey together.

bicep workout - main

Suitable For All Abilities, Interests and Ages

One of the best things about Xercise4Less is our value. We offer great value gym memberships to all. No matter your goals, abilities and age, our doors are open to every person and every body at an affordable price. Once people are signed up, they’re able to navigate their new spacious and well equip gym as they please. If you come to Xercise4Less to work on your weight loss, we’ve got something for the beginners amongst us and the more advanced. You can do a HIIT workout in the fitness studio with no to little equipment or you can follow a steady cardio routine with a treadmill workout. Not forgetting how beneficial weight training is for weight loss too so you could also maximise the dumbbells, kettlebells, barbells and resistance machines too.

From your very first time at Xercise4Less, you can take your session at your pace. Our expert staff are always on hand to help if you need it and if not, you’ve got the opportunity to explore our equipment and facilities and find the type of training that you prefer. Most importantly, you need to find what is best suited to your goals and will help you become healthier and more body confident.

Older Woman using Smith Machine _ Weights

An Inspiring Fitness Community

At Xercise4Less, we offer more than equipment and facilities because from the moment you join, you become part of a community. Whilst you’re with us and part of that community, you’ll have the opportunity to be motivated and uplifted by our expert instructor and personal trainers to boost your fitness journey.

We offer a broad range of instructor-led group exercise classes that are suited to our diverse membership base. If you want to blast your body in high energy classes we’ve got Les Mills classes, HIIT, Boxercise and Indoor Cycling or low intensity classes such as LIIT, Pilates and Stretch and Tone that help you get that exercise in but just slow things down. If you want to dance away your calories, we have classes such has Zumba, Bokwa or Barre which are so fun that you don’t even feel like you’re working out!

If you even want some advice during your workout on have some questions about your form, our friendly staff are always on hand to help so don’t think you have to struggle in silence. Instead, ask them for some support and guidance and they’ll try their best to guide you closer to your fitness goals. You also have the option of working with our personal trainers for more intimate sessions that will give you the 1-to-1 support and extra push you need to achieve your desired results.

Woman on Cross Trainer in Cardio Zone

Become an Xercise4Less Member Today

We’re proud of our friendly staff and inclusive community in our gyms and welcome people from all backgrounds and experiences to join us. Become a member of Xercise4Less Gyms today whether you’ve never stepped foot into a gym before or are an experience gym goer because our quality cardio equipment, free weights, resistance machines and combat gym zones can help you to lose weight, build up muscle or just work your health and wellbeing.

Our members also find everything that they need to reach their personal fitness goals including dedicated Ladies Only zones, specialist facilities and spaces and a number of group exercise classes such as Les Mills, spin and legs, bums and tums.

Protein: How Good Food Can Help Your Fitness

How Protein Can Help Your Fitness Journey

You may have heard people say that you need to eat protein pre-workout and post-workout and that it’s important for your health but what does that mean? At Xercise4Less Gyms, we want to help you work towards your fitness goals and you can do that with our quality equipment and facilities but also by making your diet a priority and by eating clean.

One of the key reasons for consuming a healthy amount of protein is that helps your body build and repair. This is essential after your gym sessions at Xercise4Less because no matter your goals, you need to help you body recover from the hard work that you’ve just put your body through. Whether you’re using the equipment, facilities and group exercise classes at Xercise4Less to focus on weight loss or weight gain, protein is essential to your diet to help your body with recovery. High protein foods include lots of amazing nutrients that help you feel strong and healthy and this is something all of us need no matter our goals.

The Benefits of Protein

There are lots of benefits to consuming protein. We say consuming as you can eat and drink protein to help you hit your daily target of protein. Remember to consume protein within a balanced diet though so then you’re able to balance out the foods with fats, carbohydrates, fruit/vegetables etc. and have a healthy diet to help you with your goals.

But why should you include protein in your diet? Lots of reasons. Firstly, protein helps with muscle growth as it helps your maintain or increase your muscle mass and strength. Even if you’re working towards a significant weight loss goal, muscle mass is really important as you’ll be burning fat from your body and replacing this with muscle help you during your workouts at Xercise4Less. Whether you’re working on weight loss or muscle gain in the gym, by consuming a significant amount of protein, you’ll be able to lift weights and use resistance machines with ease.

Another great thing about high protein foods is that they keep you full and reduce hunger levels. This is because they are rich in nutrients and cure your hunger for longer which will reduce your need for snacks which can be unhealthy or reverse progress on your fitness journey. For those people focusing on weight loss, most meals that you have should be protein focused but also include vegetables and then fats/carbohydrates. This is a balanced diet that will keep you healthy but also means that you’re focusing on your weight loss goals by keeping you full without under eating.

Forms of Protein to Include in Your Diet

Protein is really important post-exercise. It helps your body to minimise DOMs (delayed-onset muscle soreness) which is the reason why you sometimes feel sore after a workout. If you’re pushing yourself using the quality equipment at Xercise4Less such as the Free Weights Zone and Resistance Machines Zone, you need to consume protein-rich food/drink 30-60 minutes after your gym session.

Protein isn’t just for meat eaters. There are lots of amazing high protein foods that are meat free and plant-based so that both vegetarians and vegans can fulfil these needs too. Try to include these within your diet, especially after your next workout at Xercise4Less to make more progress on your fitness journey:

  • Chicken breast
  • Turkey breast
  • Lean beef
  • Greek yoghurt
  • Eggs
  • Broccoli
  • Lentils
  • Quinoa
  • Nuts and seeds

Protein shakes are also great to help you make progress with your fitness mainly because they mean that you can get your protein fix easily. If you’re not able to cook a protein-rich meal after the gym, try a protein shake instead. They will cure your hunger, boost muscle growth and help your body with recovery. Mixing them with water with lower your calories intake or mix with milk for a higher calorie option.

Squats in Class

Become Part of Our Supportive Community

Joining Xercise4Less means that you get a great value gym membership but also join a fitness community that will help to push you closer to your fitness goals. Whether you’ve never stepped foot into a gym before or are an experience gym goer, joining Xercise4Less community today will help you take those all-important first steps onto your health and fitness journey. We understand that people use our gyms for different reasons so we want to help people and guide them towards their goals.

Take those all-important steps on your gym journey by joining Xercise4Less Gyms today and exercise in a safe and spacious environment. Benefit from quality gym facilities like our Ladies Only Gym Zone, spacious Spin Studio or Combat Zone or attend one of our classes including the famous Les Mills sessions – either way, completely transform your workout programme with us.

The Diet to Help With Healthy Weight Loss

Your Weight Loss Journey with Xercise4Less Gyms

Here at Xercise4Less Gyms, we value each and every single one of our members. We understand that everyone has different goals and wants to focus on different things but one of the main reasons that people come through our doors is to work on their weight loss journey and to transform their fitness.

Not only do we provide our members with a wide range of equipment and facilities including cardiovascular machines such as treadmills and cross trainers that will help you lose weight and burn calories, but we also support you with your diet and nutrition. Your diet will make a really big impact on your weight loss journey and help you drop your weight and body fat quicker once you combine a clean diet with regular exercise.

Once we re-open our gyms, we’ll be taking extra precautions throughout our clubs to help our members stay safe and we can’t wait to continue pushing you on your fitness journey so why not use this time to clean up your diet before you step back into the gym?

best cardio exercises - main

How to Achieve Your Weight Loss Goals

When it comes to weight loss, there are a lot of mixed messages that confuse people and complicate things. At Xercise4Less Gyms, we want to make things as simple and helpful for you as possible; meaning that we want to decode any weight loss myths.

The easiest way to understand weight loss is that it’s achieved when you burn more calories than you consume (what you eat and drink). For example, the recommended daily calorie intake for men in 2,500 and for women in 2,000 but if you’re more or less active than this, these numbers can change. If you’re a fairly active people i.e. you walk 8,000 – 10,000 steps a day and attend the gym around 3-5 times a week, you may be able to increase your calorie intake as you’re burning them at a quicker rate.

If you want to lose weight, you should start keep track of what you’re eating. This will help you understand how many calories you need to burn and if there are any points of the where you’re overeating. For example, you may snack between meals and this could add an additional 500 calories to your daily limit and could be impacting your weight loss goals. Once you’re aware of this, you can substitute these meals/snacks/drinks for something that is lower in calories.

The Diet to Help You Lose Weight Quick

Stop thinking about those fad diets because you only need to follow one specific diet to lose weight and smash your fitness goals. A balanced diet consisting of protein, carbohydrates and fruit/vegetables is the perfect time to help you lose weight quickly. Regardless of whether you’re a meat eater, vegetarian or vegan, you should try stick to this where you can. Losing weight doesn’t mean that you need to cut out any major food group. Instead, try having everything in moderation and try not to overeat and definitely not under eat.

If you struggle with cravings of junk foods such as pizza, curries and fried foods, don’t think that you need to cut these out as such. You can replace this with ‘fakeaways’ and healthier home cooked alternatives and if you really want the real deal, allow yourself one treat a week or month and work towards that goal i.e. you can order a takeaway once you’ve lost 5lb or fit into an old pair of jeans.

By working hard in your Xercise4Less gym and making the effort to focus on your diet and nutrition a bit more, you’ll be pushing yourself closer to your weight loss goals and start to feel more confident.

Join the Xercise4Less Gyms Fitness Community

At Xercise4Less Gyms, we’re proud to have gyms across the UK and provide quality equipment and facilities for all gym interests. Whether you’re a gym beginner and new to gyms or a gym enthusiast, we’ve got something to suit you and your fitness journey. Not only this, but we have a wealth of knowledge amongst our expert staff and personal trainers who can guide you on your weight loss journey and keep pushing you.

Whether you want to use the gym for our wide range of group fitness classes including the Les Mills programme or our exclusive Ladies Only zones, you’ll fit right in at Xercise4Less. Once we re-open, we’ll be taking extra precautions throughout our clubs to help our members stay safe. This includes introducing additional cleaning and social distancing practices. If you’re wanting to restart your fitness journey following Covid-19, register your interest to join the Xercise4Less Gyms community today for our exclusive re-opening gym offers.

Foods to Boost Energy and Performance

Eat Clean to Improve Your Fitness

Regular exercise is really important to help you improve your physical health, allow you to focus on your mental health and become fitter. However, if you focus on your exercise routine whilst neglecting your diet, you’re only delaying your progress. To make a positive impact on your fitness journey, eat as clean as possible and you’ll soon start to notice a difference on your fitness in alignment with your goals.

Try not to confuse eating ‘clean’ with repeatedly eating salads or vegetables (unless you love them of course!) or cutting out food groups such as carbohydrates because instead you should be following a balanced diet that consists of a healthy amount of carbohydrates, protein, fats and vegetables.

feature image - post workout food blog

Boost Your Gym Performance with Good Food

The power of a good diet should never be underestimated. Once you start to take your diet a lot more seriously, you’ll notice that you’ll start to perform better in every one of your gym sessions as well as making good progress according to your goals. If you’ve noticed that your fitness journey isn’t moving as you’d like it to, it’s likely that your diet isn’t right but not to worry because this can be resolved in a few simple steps.

Firstly, you need to pay attention to what you’re eating before your gym session. If you’re overeating, this can make you feel sluggish and lethargic. On the other hand, if you’re undereating, you may start to feel dizzy and weak. If you’ve noticed that you tend to feel like this in the gym, it’s time to make your pre-workout eating routine a priority.

Everyone is different and some people prefer to feel full before a session and others don’t but either way, we’d suggest eating around 30 minutes before your session. This could be something small like a banana (packed with carbs and potassium to give you energy) or a bigger protein-heavy meal such as scrambled eggs/tofu, toast and avocado.

After you’ve eaten a good pre-workout meal, you won’t be stopped during your time at Xercise4Less. Look into the nutrients of the food you’re eating before your gym session because you need something carb-dense but also light to prevent fatigue. Don’t be afraid to try a few different meals until you find what works best for you.

Rowing Machine Workout

Sticking to a Balanced Diet

A balanced diet is your best friend. This is what will help you reach your fitness goals faster and help you see a difference in your body quicker. A balanced diet consists of a variety of food/drinks but all in good measure. A balanced diet doesn’t mean you can never eat the foods you enjoy (pizza, burgers, fries etc.) as you can still eat these but you just need to be aware of how often you’re eating these and instead, balancing them out with healthier, clean foods such as lean protein, wholegrain carbohydrates and fresh fruit and vegetables.

Other ways to stick to a balanced diet includes eating at least 5 portions of fruit and veg every day, having a potion of potatoes, bread, rice or pasta regularly meals (at least twice a day), including regular protein into your diet and drinking at least 6 glasses of water. As we mentioned, a balanced diet does allow you to have things like sugary drinks and oils/butters but they just need to be in smaller amounts and in moderation to allow you to prevent over consuming these and reversing your hard work in the gym at Xercise4Less.

Whether you’re using your Xercise4Less Gym to work on your weight loss and burning calories or packing on size and building your muscles, take some time to focus on your diet and you’ll soon notice a real acceleration in terms of your fitness journey and fitness goals. 

Become Part of the Xercise4Less Community

Joining us means that you get a great value gym membership but also become part of a fitness community that will help to push you closer to your fitness goals. Whether you’ve never stepped foot into a gym before or are an experience gym goer, register your interest in joining the Xercise4Less community today and take those all-important first steps onto your health and fitness journey.

Benefit from quality gym facilities like our Ladies Only Gym Zone, spacious Spin Studio or Combat Zone with full-sized boxing ring or attend one of our classes including the famous Les Mills sessions – either way, completely transform your workout programme with us but don’t forget your diet too!

Fuelling Your Body Post-Workout

Feeding Your Body the ‘Right’ Food

Your diet and nutrition is always really important. You need to know what you’re putting into your body and the effect that this is having on your body and your progress. This is essential in day to day life but especially after a workout. Once you’ve been to the gym, burnt calories and built up a sweat, you need to refuel your body almost instantly with the best food and drink. This will help you make a positive impact on your fitness journey and reach your goals faster.

Bicep workouts - woman curl

The Importance of Nutrition

Regardless of your fitness goals, people tend to gravitate towards the gym to help them get there and that’s great! For weight loss, we’d recommend dedicating some of your gym sessions purely to cardio training on treadmills, stairclimbers or stationary bikes or following HiiT routines in our spacious fitness studios. For muscle growth and weight gain, we’d suggest working out in the free weight zones and using resistance machines.

At Xercise4Less, we’re proud to offer quality facilities to help you do this freely. However, all of your progress at the gym can be slowed down if you aren’t eating the best food to suit your goals. This is why it’s important to pay attention to your nutrition because this is what makes the biggest impact on your body. For weight loss, you need to be in calorie deficit. This means that you’re eating less calories than you’re burning. Weight loss is often associated with foods such as salads and vegetables but you don’t need to cut out any major food groups and eat food you don’t enjoy in order to lose weight. You can follow a balanced diet that consists of fats and carbs and still lose weight; as long as you’re in a deficit.

Similarly, with weight gain, your diet is incredibly important. You need to be in calorie surplus but with clean foods. Gaining weight needs to be doing correctly so try and avoid junk, fried foods where you can because although these are calorie-dense foods, they’re also high in saturated fats that you should avoid where you can no matter your fitness goals.

Optimise Sleep Blog - Healthy Food

What to Eat After Your Workout

Once you’ve smashed your gym session at Xercise4Less and are coming round into a period of recovery, you need to have a think about what you’re going to eat. We recommend eating within 30 minutes to an hour after your workout.

During a period of exercise, your body breaks down your muscles and uses a lot of energy to help you going throughout your session, so by consuming a healthy meal within an hour of your workout, you’ll notice a positive impact on your body. Protein and carbs should be high up on your recipe list after your workout.  Don’t forget to include some healthy fats in your meal too as they will help you to recovery quicker. Carbohydrates are great for muscle repair and growth so regardless of your fitness goals, you need to have a healthy amount of these in your diet, especially post-exercise. Lean protein is a great source of energy whether you’re focused on weight loss or weight gain; just be wary of your deficit or surplus.

Some good examples of things that you could eat after your gym session include:

  • Porridge with Fruit and a Protein Shake
  • Protein Pancakes with Berries and a Banana
  • Poached Eggs with Wholegrain Toast
  • Grilled Chicken, Sweet Potato or Rice and Avocado
  • Tuna Pasta with Avocado, Cucumber and Tomatoes
  • Wholegrain Wraps with Turkey/Chicken/Tofu/Quorn
  • Rice Cakes with Peanut Butter
  • Yoghurt with Fruit
  • Smoothies

These meals and snacks can help you replenish your body and cure that instant hunger that you’re guaranteed to feel once your workout is over. Whilst your food is super important, so is your drinking. You lose a vast amount of water as you sweat during your workout so try to drink a litre of water in the first 1-2 hours after your workout. This will keep you hydrated and prevent headaches and excess fatigue.

Re-Opening Xercise4Less Safely Soon

We’re really excited to re-open our doors and have all of our members back soon. When you’re a member of Xercise4less Gyms, you will be supported to become better and reach your fitness goals.  Our gym facilities are full of equipment as well as that help you shed excess weight or build up your strength. Not forgetting that we have exclusive Ladies Only Gym Zone to allow our female members to feel comfortable during their workout.

Once we re-open, we’ll be taking extra precautions throughout our clubs to help our members stay safe. This includes introducing additional cleaning and social distancing practices. If you’re wanting to restart your fitness journey following Covid-19, register your interest with Xercise4Less Gyms for our exclusive re-opening gym offers. You’ll have plenty of space to workout your way at any of our gym locations across the UK; in most cases we’re double the size of other high street gyms.

Stepper Workout Guide

Boost your cardiovascular fitness

Ready for the ultimate fat burn and calorie blast workout? Working out using the stepper can help you make huge progress in terms of your fitness and your health. Keep reading this Xercise4Less Stepper Workout Guide to help you make progress fast.

Whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user, you’ll find Xercise4Less gyms the right place to start your fitness journey. Stepping into the cardio zones at Xercise4Less will allow you to supercharge your health and wellbeing by climbing numerous flights of stairs in just one spot in each of our gyms across the UK.

Using the stepper in the cardio zone

Don’t get stuck with your same old cardio routine; burn calories fast, increase your speed and build your stamina with a full body workout on the stepper. There are lots of ways that you can use a stepper at Xercise4Less to make your workouts more exciting and to even shock your body into a fat burning state to really maximise results.

Once you’ve stepped onto the machine, make sure that you’re comfortable and have set the machine to a comfortable level. Then, by holding onto the handles, keep yourself stood upright and push your feet down on the steps to help you build up some power and momentum.

When using the stepper, you have a couple of different options – low intensity or high intensity. Low intensity stepper workouts mean using the machine for a long period of time such as 30-60 minutes. Whilst performing a low intensity workout, it’s important to keep your back straight and not hunched to prevent injury. Try to keep a steady and consistent pace so that you can keep working for your designated time – you may need to lower the level on the machine to allow you to do this.

High intensity workouts are slightly different. Firstly, it will be a lot shorter in length with anything from 5 to 30 minutes. For high intensity stepper workouts, continue focusing on your form but increase the level so that the steps feel a lot lighter and more difficult to control. This will mean that your body is forced to work harder to keep it upright. If you can’t maintain this level for a long period of time, you could opt for 1-5 minutes ‘sprints’ so that you work for a short period of time but give maximum effort and then rest. This will increase your heart rate substantially and therefore push you closer to your weight loss goals.

Make great steps on your weight loss journey

Steppers are a great piece of equipment that will help you work towards your fitness journey and fitness goals. If you’re aiming to work on your weight loss, there are lots of small things that you can do to make a difference. One of those includes increasing your daily steps. For example, aiming for 10,000 steps a day could allow you to burn extra calories and therefore increase your weight loss results. If you’re unable to walk around during the day due to work or life commitments, step into the cardio zone at Xercise4Less and work towards your daily step goals.

All of the team at Xercise4Less are keen to help you focus on your goals with us and if that is specifically weight loss, the cardio zones (and steppers especially) could be incredibly beneficial to you. We provide over 400 pieces of exercise equipment, so you never waste time looking for fitness gear and delaying your workout. Every Xercise4Less gym provides enough steppers so that our members can blast calories with intensive stepping sessions at a time that suits them and their schedule.

Next time you visit Xercise4Less, use this full body stepper workout guide to supercharge your fitness programme with these variations of stepper training.

Transformation Camp Group

Join Xercise4Less Gyms today

Joining us means that you get a great value gym membership but also become part of a fitness community that will help to push you closer to your fitness goals. 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.

Benefit from quality gym facilities like our Ladies Only Gym Zone, spacious Spin Studio or Combat Zone with full-sized boxing ring or attend one of our classes including the famous Les Mills sessions – either way, completely transform your workout programme.

Lat Pulldown Workout Guide

Lat Pulldown
Lat Pulldown

Elevate your back workout

Wanting to increase the strength in your upper body? Now is the perfect time to do exactly that. Start increasing your back muscles after just your first time using your lat pulldown at Xercise4Less. Lat pulldown resistance machines are strongly proven to help you build muscle, increase your muscle mass but also help to improve your general health and fitness. This machine is designed to help you target your latissimus dorsi (lats) – the biggest muscles in your back – so if you want toned and defined back muscles, this is the machine for you.

Make the most of your back workout or pull day by using the lat pulldown, or include this machine in a full body session to help you increase your upper body strength. With a strong upper body, you’ll be able to push yourself closer your fitness goals and this will also help you in everyday life with things such as lifting heavy objects etc.

Man-Lat Pulldown-Back Workout

How to use the lat pulldown

Resistance machines allow you to target individual areas, and this is exactly what the lat pulldown. Every time that you’re using this machine, you can purely focus on your back and increase your muscle mass and strength. A great thing about the lat pulldown is that you can easily adjust the weight that you’re lifting so, whether you’re a weight lifting expert or a gym beginner, you should hopefully feel comfortable to use this equipment as you please.

Once you’ve found the lat pulldown, you need to sit down on the seat and adjust the leg rest so that it is resting just above your thighs. The pads shouldn’t be squashing your legs but there shouldn’t be a huge gap. The bigger the gap, the more difficult the lift will be and you’ll start to put pressure on other areas of your body. Once you’re comfortable, sit down and choose the weight you want to lift by moving the pin.

Next, stand up to reach the lat pulldown bar and return to your seat. Pull the handles down so that your elbows are as close to your waist at possible. Hold this position for a second (and until you feel your back muscles working) and then stretch your arms upwards again. Repeat this 8-12 times and then rest for a couple of minutes. Repeat this for 3-5 sets. Once you’ve finished all of your sets, return the lat pulldown bar to the starting position and stand up. Remember to wipe down any equipment ready for the next member to use.

Once you’ve built up your confidence, start to increase the weight on the resistance machine. You could do this every set, every week or every month. To make progress and to improve your upper body strength, just be sure to increase the weight as often as you can. To encourage amazing results in your lats, include the lat pulldown regularly. This could be every back day, upper body session, pull session or full body session. We recommend using the lat pulldown at least once a week.

Resistance machines to suit your goals

In our inclusive gyms at Xercise4Less, we have a wide range of machines in the resistance machines zone to help you build up strength. No matter your fitness goals and preferred type of training, we have something to suit you.

Try to push yourself every time you step into the gym. This might mean squeezing a few extra reps into your workout or increasing the weight so that you’re building up strength and the size of your muscles. The lat pulldown machine should be used regularly in your back workout, pull day or in a full body workout so that you’re able to work numerous muscles at one time and create a balanced amount of strength in your upper body.

Once you feel confident, start to use different machines such as the assisted pull-up machine to build your strength even further. You’ll then be able to perform exercises like deadlifts and bent over rows with more confidence and ease which will mean that you’re building strength and making amazing progress towards your fitness goals.

Man Using Smith Machine - Weight Training, Resistance Training

Become an Xercise4Less member today

Joining us means that you get a great value gym membership but also join a fitness community that will help to push you closer to your fitness goals. 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.

Take those all-important steps on your gym journey by becoming part of our inclusive community. Benefit from quality gym facilities like our Ladies Only Gym Zone, spacious Spin Studio or Combat Zone with full-sized boxing ring or attend one of our classes including the famous Les Mills sessions – either way, completely transform your workout programme.