Tag Archives: goals

5 Step Fat Loss



Why You Haven’t Lost Weight Yet?

Here are my own personal top 5 ways that you can combat body fat starting right now!




1. Nutrition

This is the most obvious, yet most overlooked principle in my opinion, the way I see the world people are being misinformed on what the right foods are to consume on a daily basis. The way you look is 60-70% down to the foods you consume on a day-to-day basis.

The foods we eat are used as our energy source (along with oxygen) & so the way we feel will also be altered by its quality too.

In order to shed fat you should make it as easy as possible for yourself to eat healthy. You need to make small sustainable changes to your life that you will be able to stick to for the long term rather than going on & off diets.
My main advice would be to cut out as much as possible of the following;
• Chocolate
• Sweets
• Crisp
• Fizzy drinks
• Microwave meals
• White bread
• Alcohol
• Fast Foods (Burgers, pizzas & fried foods)


This is a baseline list of foods that I would keep away from as much as possible!

If you can eliminate excess calories going into your body then you’ll have a much easier time burning off fat as you won’t keep having excess fat being put back there when you eat.



2. People Don’t Drink Enough Water
We are made up of about 70% water, so you would imagine that everyone today walks around being fully hydrated, primed to be effective in every area of their lives. Well unfortunately this is the exact opposite for most people.

Everything from your digestive system to your brain function is reliant upon your hydration. Want to lose fat, have great energy, concentrate for longer & feel happier & possibly even reduce joint pain?
Drink the right amount of water!

So is it just as simple as “drink 2-3 litres of water a day?”
Again, unfortunately not but don’t panic, I have the solution at hand…
You have to drink your bodyweight in pounds, divided by 40 and this gives us the specific amount of water you should drink every day!

So here’s an example for you to make it simple
200lbs (bodyweight) Divided by 40=5 litres of water.
Why is hydration so important with fat loss?
Well the first reason it can help with hunger pains – now I’m not saying you should be starving yourself by any means but your body can sometimes mistake being thirsty for being hungry (because you’re dehydrated)



3. Being chemically balanced

Our bodies are in a very delicate balance of being slightly alkaline. If your body (through binge eating, being stressed, drinking alcohol) becomes too acidic then we start & occur problems. When your body reaches a point where it is ‘acidic’ then you literally have an acid build up in your body. This acid causes a whole bunch of health issues including joint pain, hormonal problems & has even been linked with some cancers. The best way to maintain this balance is to eat foods that are alkaline, so here is a list of the top foods you can consume:
• Cucumber
• Kale
• Spinach
• Broccoli
• Sprouts
• Kelp
• Grasses
• Cabbage
• Lettuce
• Tomatoes
• Rocket/Arugula

Finding it hard to put these foods into your daily meals? Check out this video right HERE on how to make a super healthy smoothie in minutes!

So what links this acidity with fat stores?
Well to be perfectly honest this section is more of a ‘health’ principle over anything else but saying that don’t just skip it…

You see your body fights the acid by storing it as fat as a way of protecting itself from becoming too acidic. So again, this is a way of fighting the fat proactively, rather than giving ourselves more to burn off.



4. Exercise

When we exercise we put out body in an immensely powerful state. The amount of health benefit there are from getting active are almost endless but the specific part we are looking at is shedding body fat.

If you can exercise 3 times minimum a week you kick start your metabolism every few days so you literally burn off fat while you SLEEP! Now if you’ve never done any type of exercise before don’t worry.

Take it easy to start with, build up slowly & make sure you enjoy what you do.

What type of exercise would you be doing?

It really doesn’t matter at all. It could be anything from lifting weights, taking a dance class, cardio machines or even a brisk walk. The most important thing right now is building the habits into your life that will carry you through into the future & you just do something.

If you can go for a 30 minute walk in the morning, great. A quick swim after work a few nights a week? Super! I always give the same advice to complete beginners – “something is better than nothing”. Even if all you can physically manage is one time per week, it’s still progress in my eyes!

Exercising in the morning is a great way to turn on your metabolism first thing & then you’ll have it there for the entire day. Burning your body fat as you walk, talk & work – amazing right?


5. Track your progress… Properly

No matter what you want to achieve I life this principle is golden. I mean if you don’t know where you have come from then you might never know how much fat you have actually lost.

What I recommend you do is to get a tape measure & measure your actual fat loss – not weight.

Your weight can jump around all over the place because the amount you actually weigh isn’t just based on your body fat levels. It’s mainly going to fluctuate because of the amount of food/water you have in your body & you could quite easily ‘gain’ 10lbs in a day just by being properly hydrated & by eating a few good sized meals.

Your measurements however will give you an accurate view of where you are specifically with fat loss.

So where & how to measure your progress…

Every month I want you to take the following measurements & add them all together. This number is the one number that we will track.
You want to measure:
• The tops of both arms
• The largest part of the top of your thighs, on both legs
• Your waist (just above your belly button)
• Hips (very top of your thighs/bum)
Add all of these measurements together & this is your initial starting point.
From here you can track your progress every month & see exactly how much FAT you are losing, rather than monitoring bodyweight & becoming disheartened when you don’t get the results you were hoping for.


So there you have it!


Nothing new and sparkling really, just the truth!


5 ways to ensure that you really do achieve your fat loss goals for this year.


Speak Soon



Brandon Patros

The 6 Habits Of Naturally Strong People


It’s quite a sad sight to see nowadays – people not getting the results that they work so hard for.

Millions of men & women go to the gym every single week, they’re dedicated, hardworking & they pour their hearts out for months on end. Yet all they have really gained is a pile of empty water bottles in the cupboard.

They gaze at the few who just seem to have amazing physiques, lift huge weights & seem to have the health & vitality of a monk!

Well what’s the difference in the two types of people?

What separates the few who get the results VS the many who dream of getting them?

Well over the past 13 years I have noticed a few key things that the ‘lucky, genetically gifted’ people do, that nobody else really takes action on.

To be completely honest – these probably aren’t going to be some great, new, shiny rules that have only been discovered by scientists.

They’re just ‘trick of the trade’ so to speak.

So here they are:


  1. Set A Specific Goal

This first on my list because I believe that it holds everything else together.

If you don’t know where you are going, how do you ever expect to arrive at your destination?

Would you ever dream of going to a new job on your first day & setting off driving in ay random direction & HOPING that you would arrive on time & in the correct place?

Of course you wouldn’t!

But strangely that’s exactly what a lot of people do with their physique & performance

People just aimlessly train not really towards a specific ATTAINABLE goal – its either to ‘lose weight’ or ‘bulk up’

Having a goal to work towards ensures you are on the right path & if you ever stray from it you can readjust & get cracking again. Confident that youre on the right track & moving forward.

If it’s your physique that you want to improve, then get some pictures of people you want to look like pinned up on your wall.

If its performance (whether it be strength, speed, flexibility, agility, stamina etc.) then the same applies for you.

Work out what a realistically achievable goal is for the next 6-12 months, write it down & put it somewhere that you will see it EVERY SINGLE DAY.

Doing this will ensure that you have a constant focus of what you MUST DO every day in order for you to reach that goal!


  1. Don’t Ignore What Your Body Says To You

Too many times I talk to people who train when they’re either ill, tired or in pain.

This really gets my nickers in a twist!!

If you’re tired to start with how do you expect to put in the effort to train effectively? Even is by some miracle you did, your body is screaming for rest, so by pushing yourself hard you’re asking for an injury or at the very least you’re just going to push yourself deeper into exhaustion.

The same goes for being ill & ‘pushing though it’.

If your body is ill, its primary focus is to make you better, so again it needs rest.

Your body WILL NOT make any gains while you’re ill because all of its focus is to get you back to being healthy, not gaining mass on your biceps or setting a new PB on deadlifts

Next injury…

Please listen closely here.

If you’re injured then there is a problem within your body. Putting I though more stress will make the injury worse. Period.

Unless you are doing specific recovery training FROM an injury after it has been mended by medical staff or a physio then putting strain on a weakened, injured body part is just plain stupid.

You need to gain a sense of what your body is telling you & more importantly – listen.


  1. Prioritise Your Health Over Everything

This ties in with rule #2 nicely.

If you aren’t healthy then you can’t train as effectively as you would if you were in peak health

This means that every single workout you might only be getting 60% of your bodies potential output, which means 60% of the progress right?


If you aren’t in good health (meaning you’re stressed, don’t breath fully, have bad posture, injuries, bad nutrition etc.) then your body won’t be as effective at recovering from your workouts too.

This then means that you could be getting 60% from your workouts but because you aren’t recovering your body only progresses by 20-30% of your optimal

If you eat crap food, don’t stretch, your postures out of alignment which means your organs don’t function properly & you can’t breathe fully you’ve got no hope of your body even giving a small percentage of its energy to the workouts you put yourself through, never mind actually recovering muscles from the workouts

Your bodes main goal has & will always be to get you to be healthy & work optimally, if that’s not in place then kiss your gains goodbye!


  1. Find A Mentor

Finding someone that knows their stuff in your chosen field can literally shave decades off your learning curve.

This is a he advantage to you as you can take the guess work from everything & focus on the stuff that will get you the results!

I personally have 5 mentors in my life that I can get knowledge from

If you can’t get access to ANYONE (I find that hard to believe in this day & age with the internet) then I recommend reading!

Honestly – this is something that I’ve found recently but I can tell you one thing for sure, I’m NEVER going back to not reading as much as I do now!

You learn so much from books it’s untrue – plus you have the added bonus on dipping in & out of them at your leisure, no need to set appointments, travel to faraway places & pay for their time!

If reading isn’t your thing get them on audio tapes or look for videos!

Whichever way you want to do it – you need to learn more about what specifically will help you achieve your goal


  1. Be Consistent

If you can create a routine, form habits & be disciplined enough to stick to everything that you should be doing then you start & create a reinforced image of yourself that you are a person that gets sh1t done!

When you see yourself as someone that sticks to what you say you will do then you start & create momentum in your training

It will be hard at the beginning to get the process started yes, but when you start & put everything  together & the results come you will again, reinforce yourself about the whole process & move up to another level.

Even if that jump in another level is you become a little more excited about eating healthy food or to stretch then so be it.

When you have consistency in your training you almost magnify progress because you build upon last time, rather than starting from scratch a few times a year

You enjoy sticking to the plan for the week & feel good about yourself looking back on the week & saying to yourself ‘Yeah. I did work my ass of didn’t I?’

It’s a nice feeling to have!


  1. Don’t Neglect Your Insides

I want to finish off with a biggie!

But I’ll keep it short don’t worry!

The conditions of your insides determine what your outside looks like – plain & simple

People who understand this one key principle have a massive advantage right away

I’m not going to tell you to eat your greens & drink plenty of water (you should be doing that anyway)

But what I will say is that up to 60% of the way you look is determined by what you consume

Not only how you look but how you feel too!

Lacking in energy?

It’s your foods!

What I will say is that what works for everyone else, might not necessarily work for you…

You see just like on the outsides, our insides are completely unique so what foods work for your gym buddy might not be the best way for you

The amount of the foods matter too.

Play around with the amounts of meals, amount of food per meal & what foods you eat to find what works for you the best.

Do your best to avoid processed foods, sugars & saturated fats – apart from that play around.


There you have it

My top 6 principles to keep in mind as you venture further into your journey

Like I said, nothing really earth shatteringly new right?

It’s mostly common sense stuff that just gets overlooked & neglected in the pursuit of mass marketed crap!

You have a choice to make now…

Continue the way you’re going and in 6 months time, you’ll probably still have the exact same body, continuing the exact same journey, repeating over and over.

OR you can follow my advice & start making real progress within your health & fitness!

I know which one I would choose.


Speak Soon




What’s Your Calling?

If you’re wanting to get into a specific sport/activity then you are faced with a huge list of choices & it can be hard to narrow it down to one single thing

I wanted to write this post today for you to have a little insight into how I recommend you go about this selection process & when you have decided, what to do from there.

First things first I believe you should experience as much as you possibly can before you make a final choice

When you experience many different types of exercise/sports that all involve different rules & regulations you can have a good understanding of what general direction you want to move toward

Just take boxing for example – you might hate the whole idea of competing by yourself & what that involves. So that’s one thing you have experienced & learned – a team sport may be more appropriate for you right now

So if you can start & use the experiences you have to narrow down what you want & don’t want then this can make the whole process fly by in maybe a month or two

Could you imagine how long it would take to try every single type of sport/activity? Too long – that’s how long

So once you have a general idea of which particular area you want to go into start narrowing it down a little more specifically

This can be done by personal preference but also any experience you have, what your body is like & what fits in with your life

If you have experience with any type of serious sport/exercise then you will have probably developed specific physical & mental characteristics associated with it. It would be easier to get back into that in the beginning so that’s something to think about

Next is your preference, say you have had experience with something in the past then that doesn’t mean that you can’t learn new skills & develop new characteristics, if you’re hungry to get good at a new skill/sport then that will be very good for your development

So what is your body like?
If you’re a 250lb 6’4 monster then I wouldn’t recommend you to start off as a marathon runner. If you’ve had 10 years of serious Powerlifting coaching then becoming a professional gymnast is going to be a good idea (helpful though).

Now I’m not saying you shouldn’t try to push yourself & try new things.
But with the type of body you have then you have to think about the likelihood of being successful. Think about this ‘Am I starting off at a disadvantage before I even start’?

Remember, not many people like doing anything that they’re not good at!

If you can get into something that you have an inclination to do well at, you will enjoy it as you see progression.

Let’s say you have a 400lb bench & you’re 200lbs then a powerlifting route may be a good shout

If that’s a little slow paced for you, have a look into American Football/Rugby

Also I want you to think about will it support you & your lifestyle & long term goals

If you want a muscular physique & to be healthy until an old age & you’re getting on in the age department then some type of bodybuilding/strength training program will be ideal yes but what about when boredom sets in (if it ever does)?

You could try something like competitive swimming, 400M sprinting & high intensity training maybe – low injury risk, explosive movements promotes lean muscle development & flexibility is a high priority

Even if you’re not interested in competing at a high level then just have a think about something you could do to have a social aspect, getting around like minded people can be a great way of simply just having fun!

Just to give you an example of all this I had a choice to make a few weeks ago..

I used to play rugby in school10633779_693466640747222_3347132165910652897_o

I’ve since gotten into Strength & Conditioning coaching

Tried MMA, Strongman & oddly enough dabbled in long distance running

I had free time in the afternoons & wanted more of a social aspect to my training so I went back to rugby but I wanted a change so I play in a different position & have pushed myself & gone for quite a good team with lots of room to progress

I have everything I want!

Social aspects, Coaches for me, Set times to train at, Games – to push me to train harder than I normally would

Plus I get a good balance of strength & conditioning!!

So what are you going to try?

When are you going to start looking around?

Enjoy the process & learn new stuff


Speak Soon



The Secret To Weight Loss

So as we all know being overweight is a problem for your health.

As to the extent of problems -well that’s down to how overweight you are how long you have been in that position.

Type 2 Diabetes, Stroke, Heart attacks, Kidney problems, Liver Problems, Bad Breath, Sore joints to name some of the more commonly know health issues.

So I’m sure that if you have tried to loose weight – you’ve tried at least one or two ways of doing so?

And if you’ve had success and kept it off then congratulations!!! I applaud you!

However, If you are someone who struggles to shift those extra pounds on a consistent basis then you have finally found a solid answer you can rely on…

Step 1 – Get Disturbed. Make it worse that it is if you need to – you need it to get to a place where it will get you to the point you need to do something about it! Take a blood test to see what your body looks like on the inside, try on a pair of jeans that used to fit, look at yourself in the mirror naked and tell yourself how you really feel.

Pain is your friend if you don’t just live there, if you use it as a signal that something is wrong and something needs to change then it an become your friend.

Otherwise you can get around people who have what you want – where people are REALLY fit & healthy. This alone – being around people who have what you want will be a natural way of pulling yourself toward that as it has become the norm of the people you spend your time with.

Step 2 – While feeling this disturbance, you make a real decision. That decision requires what you want, not the game plan – here’s the difference…

What you want is to loose 20lbs, have your energy increased, have healthier skin and to fit into that pair of jeans from a few years ago.

Not run 15 miles and fall over as a pile of hot, cramped & sweaty mess!

Focus on what you want, why you want it and what you can do about it.

If you cant run, swim, walk, try an exercise class, do something at home, dance furiously in the living room with music! Whatever it takes!!

Step 3 – Create a real plan. The clearer a goal is the easier it is to accomplish it.

If i said to you “throw this pen (I handed you a pen) Over there”

And I pointed to a large office space

What are the chances you would hit the specific thing I wanted?

0-none, that’s how much!

Now If I said you “aim for that specific bin right there” & I walked up to it and touched it, you would know exactly where to aim for right?

Weight loss is the same, “loosing weight” is a really bad goal, “20lbs in 6 months” is great!

Step 4 – Don’t start doubting yourself. Along the way there will be some hard times, some days you wont want to eat right & exercise but it’s on those days where the real work begins!

You, like me have probably had time in your life where you have done something that before you set out, thought it would be impossible then did it!

Keeping that goal in mind as much as possible throughout the day will be a fantastic way of ensuring you thing “how can I” when problems arise.

Step 5 – Set yourself up to win. Have your running shoes by the bed, clear out the rubbish food from the cupboards and don’t arrange those huge nights out.

Am I saying you can’t have fun?

No – I’m not a complete Health & Fitness Freak

I occasionally enjoy eating really unhealthy, tasty food, but I also train my ass off!


The real secret is to have to have a balance that is tilted towards your goals so you can do it for a very long period of time without going mad or seeing no results.

Step 6 – TAKE ACTION. Nothing will happen if the only thing you do is read this blog entry and go back to doing what you always do.

In a years time you will be worse than were you were now and probably more frustrated as a rsult of loosing weight and putting it back on again Read here for more on that here.


Step 6 – Reward yourself when you hit you’ve goal and set another! As humans we thrive of working towards a goal. If we accomplish that goal we should have a reward!

That reward can be anything you like but make sure its something that really cement is that hard work pays off.

Once you’ve celebrated set another goal, maybe something not quite so adventurous this time – how about to maintain current body fat/dress size for 6 months?

Whatever take your fancy :)

The main thing is that as we move towards the ‘ideal’ – whatever that is for you – we keep our bodies in a state that allows us to be energetic, happy & driven to get what w want & a healthy body that isn’t being weighed down by unnecessary body fat is in my opinion the worlds #1 problem that can be fixed by ourselves.

So set a goal & smash it!



Speak soon




Shaking It Up

Recently I’ve been working serious overtime.

I haven’t been hitting my training as often and consistently as I would have liked to and as a result of this I felt slow, weak and tired. Normally I train three times per week with a Chest, Shoulders & Triceps on day 1 (Mon/Tue). Back & Biceps Day 2 (Wed/Thur) & Legs on day 3 (Fri/Sat).

Looking back and reflecting on why I think my training dedication started to lag was the fact that I hadn’t changed what I was doing in about 3/4 months.

I had no variety, nothing to look forward to doing, I stopped chasing numbers and Setting goals.

I let myself get bored with my training to be honest and it resulted in me really not feeling hungry enough to get myself to the gym when I knew I should.

I haven’t trained properly in about 3 weeks now and this past week I’ve been trying a new way of doing things!

For the best part of this year I’ve stuck to this Bodybuilding style routine and I’ve seen some really good strength/muscle gains. Over the past 3 weeks however I’ve struggled to find the energy to train my body parts as a split routine. So I’ve switched to more of a power/athletic full body routine.

The Result?

I feel ALIVE again!!

My energy has come back and I’m hungry to train my ass off and get my numbers up.

I’m following a basic power based plan (lots of cleans, box jumps, sprints, squats) Then following up with some strength work (Deadlifts, presses, rows) then accessioning like a bodybuilder to keep imbalances away and muscle shape as well.

So what I want to tell you is its not only important to vary how you train (different sets/rep combinations) to stimulate your muscles in different ways to continue with progress. But also for your own sanity, enjoyment and experiences you should (in my opinion) change what you do too. Try doing an olympic weight cycle, try using Strongman equipment, incorporate different training methods into your routine and see what works and what doesn’t.

My bet that introducing something completely different into your training will force your body to adapt to it after a few weeks and the results from this (my guess) would be that your performance will improve in what you originally were doing.

Plus I find that training more of a full body routine every now and then really helps with the ball ache of having super bad muscle soreness for a few days that restricts your movement and more important, your sitting down abilities after leg day!!

So have a go at something new! (Like Atlas Stones :D)


Don’t be afraid to learn something new and step out of your comfort zone! It might actually help you with your main sport/activity.

Speak Soon