EXL Fitness

13/07/2026

SERIOUS ABOUT LOSING WEIGHT.

Many people wish to lose weight, in most cases what they really mean is body fat, but how do you do it safely and so that the weight you lose stays off?

Successful permanent weight loss can only be achieved by long-term effort; there simply is no quick short-term fix. Research after research shows that virtually nobody succeeds by diet alone. The calorie restrictions backfire, which leads to regained weight and feelings of failure and often depression.

There’s more bad news!

Most people are aware of yo-yo dieting, starting a diet losing weight, coming off the diet gaining weight again etc. Studies of yo-yo dieting show with each cycle a little more weight is gained than before, and each time the weight is harder to lose, therefore weight loss takes longer and a steady desired weight is never maintained.

So how do we achieve our goal and reduce body fat?

The only effective way to long term fat loss is to reduce the amount of calories we consume and increase the amount of calories we expend or lose. This is possible by following a few simple guidelines.

1. Keep a food diary for 7 days and include everything on it that you eat and drink. Demonstrating a true reflection of your eating pattern. The amount of times I’ve had a consultation with someone desperate to lose weight adamant that they eat next to nothing to find out that they consume many more calories than they thought. Example a pint of lager contains about 300 calories drink 4 pints/cans in the evening while relaxing at home and that’s nearly 50% of the total calories for an average male for a full day, do that 5 times a week and that’s equivalent to 3 and a half days of food. And they wonder why they don’t lose weight.
2. Cut down on the amount of empty calories you consume especially white carbohydrates such as sugars (17 spoonfuls in a Mars bar for example), white bread, potatoes, white pasta, chocolate, and alcohol. So stop reaching for that elevenses chocolate bar and eat a high fibre breakfast such as porridge with banana or muesli that will keep you going to lunch. Simple manageable changes in your daily consumption of empty calories can make a real and permanent change to your weight.
3. Aim to eat about the same amount of food every day, but don’t worry if you over do it occasionally. Try to avoid weekday dieting and weekend binging.
4. It is essential not to skip meals and starve throughout the day. This will lead to food cravings and you will eat more of the rubbish you’re trying to avoid.
5. IMPORTANT TIP! Stop snacking between meals. Snacking can add up to an extra 2-3 days’ worth of unnecessary food each week or an extra 70lbs worth of fat per year. Learn to feel hungry, its only temporary and then you will see weight loss, its not easy to begin with but it does get easier I promise.
6. Exercise. This is so important for several reasons; exercise and activity increases calorie burn; it increases metabolic rate ensuring that you burn more calories at rest as well as when exercising; it increases overall health and it decreases the risk factors to health such as coronary heart disease, strokes, diabetes, depression and many more.

Good luck.

Glyn Amos MSc; B.A; Personal Trainer

05/06/2026

05/06/2026

A HEALTHY HEART OR HOW TO IMPROVE CARDIAC EFFICIENCY
Optimizing cardiovascular functionality necessitates the adoption of comprehensive lifestyle modifications that enhance myocardial efficiency and mitigate the progression of cardiovascular pathologies. Foremost, adherence to a nutritionally balanced diet rich in omega-3 polyunsaturated fatty acids, antioxidants, flavonoids, carotenoids, and dietary fiber is indispensable. Regular consumption of fatty fish, nuts, berries, avocados, and chromatically diverse vegetables contributes to the attenuation of systemic inflammation, reduction of low-density lipoprotein cholesterol, and preservation of vascular integrity.

Equally important is the incorporation of consistent physical activity. Aerobic exercises, including brisk walking, swimming, cycling, and jogging, augment cardiorespiratory endurance, improve circulatory dynamics, and strengthen myocardial contractility. Resistance training further enhances musculoskeletal robustness, metabolic efficiency, and hemodynamic regulation, thereby supporting overall cardiovascular health.

Psychophysiological stress management is another critical determinant of cardiac performance. Chronic stress precipitates neuroendocrine dysregulation, elevating blood pressure and inflammatory biomarkers. Consequently, practices such as meditation, yoga, controlled respiration, and social engagement are beneficial in promoting autonomic equilibrium and cardiovascular resilience.

Furthermore, the cessation of to***co consumption is imperative, as smoking accelerates atherosclerotic plaque formation, compromises endothelial function, and substantially increases the risk of myocardial infarction and cerebrovascular accidents. Adequate nocturnal sleep, ideally seven to nine hours, facilitates physiological restoration, hormonal homeostasis, and cardiovascular recovery.

Moderation in alcohol consumption, routine monitoring of blood pressure, lipid profiles, and glycemic indices, and maintenance of a healthy body weight collectively contribute to optimal cardiac performance. Through the implementation of these evidence-based interventions, individuals can significantly enhance heart function, reduce cardiovascular morbidity, and promote long-term physiological well-being.
GLYN AMOS MSC PERSONAL TRAINER.

04/06/2026

5 Smart Ways to Tone Your Body

Many people believe that getting fit is simply a matter of working harder. In reality, achieving the best results comes from training smarter. While there are no shortcuts to fitness, a few simple strategies can help you make the most of every workout.

1. Control Your Weight Training Tempo
When lifting weights, focus on how you move. Lift the weight in two seconds and lower it in four seconds. This controlled movement increases muscle engagement and can lead to greater strength gains and improved muscle tone.

2. Include High-Intensity Interval Training (HIIT)
Instead of performing cardio at a steady pace throughout your workout, add short bursts of high-intensity exercise followed by recovery periods. HIIT is an efficient way to improve fitness, burn calories, and support fat loss.

3. Use Supersets to Increase Intensity
Supersets involve performing two or more exercises consecutively with little or no rest. For example, combine bench presses, chest flies, and press-ups in one sequence. This method saves time, keeps your heart rate elevated, and increases workout intensity.

4. Exercise with Music
Listening to motivating music can improve focus, energy, and performance. Create a playlist of upbeat songs that inspire you to push harder and enjoy your workouts.

5. Prioritise Nutrition and Hydration
Exercise alone is not enough. Stay well hydrated, eat a light snack before training if needed, and consume a balanced meal or quality protein source after exercise to support recovery and muscle growth.

By combining effective training methods with proper nutrition and recovery, you can maximise your results and achieve your fitness goals more efficiently.

28/05/2026

Looking After Your Body as You Get Older

Growing older does not mean giving up on fitness, health, or an active lifestyle. With a few realistic and sustainable changes, anyone can improve their wellbeing, regardless of age, ability, or current fitness level. The key is commitment and consistency.

Many people fail with strict diets because they are difficult to maintain. Instead of deprivation, a balanced approach is far more effective. Focus on healthy eating for four days each week by reducing processed foods, sugary snacks, fizzy drinks, alcohol, and excessive carbohydrates such as bread, pasta, and chips. Replace them with fresh vegetables, salads, porridge, lean proteins, and plenty of water. By allowing yourself flexibility later in the week, healthy eating becomes achievable and easier to sustain long term.

Exercise is equally important. Regular physical activity helps control weight, strengthen muscles, improve mobility, support bone health, and increase stamina. It also has significant mental health benefits, boosting confidence, mood, and self-esteem.

You do not need to spend hours in a gym to become fitter. Simple activities such as walking can make a huge difference. Begin with two brisk walks each week, alternating between a comfortable pace and a faster pace. Start with 20 minutes and gradually increase the duration over several weeks.

Good health in later life is not about perfection; it is about making positive choices consistently. Small steps taken today can lead to a healthier, happier, and longer life.

11/05/2026

PERSONAL TRAINING for me is the best job ever. Yes it’s about health, fitness and supporting recovery. But it can also be emotional, rewarding and humbling. Davy and Jean Davis both 78years young with health issues in PT today. Love them both.

12/04/2026

Healthy snacks 200 calories or less.
While you’re sat at home try to stick to a sensible healthy diet by eating just 3 meals a day. I don’t advocate snacking but if you must here are some sensible healthy options.
I always recommend eating healthily; foods that are low in saturated fats, low in salt, sugar and additives. You may be tired of eating the same old thing day after day? So here are 30 ideas to spice up your snack time! All of these treats are sure to please, no matter if you prefer sweet snacks, savoury snacks, or a bit of both. And they're all less than 200 calories, so you can easily fit them into your meal plan. Happy snacking!
Sweet:
1. Homemade trail mix ½ cup of muesli or bran cereal with ¼ cup of mixed dried fruit (200calories).
2. 1 fruit and nut bar with herbal tea (200 calories).
3. ½ Cup of sliced strawberries with ½ cup of vanilla Greek yogurt (200calories).
4. 1 slice of whole grain toast topped with goats cheese and a small handful of raspberries (190 calories).
5. Frozen banana with 10 almonds (180 calories).
6. 1 packet of porridge oats with skimmed milk with a sq**rt of honey (170 calories).
7. 1 pear sprinkled with cinnamon and a cup of green tea (140 calories).
8. A cup of pineapple cubes with a small handful of unsweetened shredded coconut (170 calories).
9. 1 slice of homemade banana bread (170 calories).
10. A green apple with a small handful of walnuts (180 calories). My favourite!
Savoury.
1. 2 whole wheat crackers with 2 ounces of cheese (200 calories).
2. Small serving of whole grain tortilla chips with 2 ounces of salsa (200 calories).
3. 1 ounce of smoked salmon on ½ a mini bagel (140 calories).
4. A cup of vegetable juice with 4 wafer thin turkey slices (140 calories).
5. 2 rice cakes topped with hummus and cucumber slices (130 calories).
6. 1 cup of cucumber slices with 1 ounce of Gouda cheese (115 calories).
7. 3 baby carrots with 2 table spoons of hummus (120 calories).
8. 4 turkey wafer slices with a slick of celery (120 calories).
9. ½ cup of fat free cottage cheese with 4 cherry tomatoes (150 calories).
10. 2 large boiled eggs sprinkled with a seasoning of your choice (155 calories).
Sweet & Savoury.
1. 1 cup of no sugar added apple sauce with 10 pecan nuts (200 calories).
2. Small handful of walnut halves with 1 plum (195 calories).
3. 1 rice cake topped with low fat spread and jam of your choice (180 calories).
4. 3 dried figs and 2 slices of prosciutto ham (170 calories).
5. 1 ounce of dried blueberries and 10 almonds (170 calories)>
6. ½ grapefruit and 1 hardboiled egg (160 calories).
7. 1 baked small sweet potato with ½ cup of fat free cottage cheese sprinkled with cinnamon (125 calories).
8. 1 cup of water melon 1 ounce of feta cheese 1 teaspoon of chopped dill (115 calories).
9. 1 green apple 1 ounce of cheddar (180 calories).
10. 1 orange 1 apple 10 almonds (180 calories).
Good luck, stay safe.

Glyn Amos Personal Trainer.