Categorized as: Fat Loss

What is the best way to train to get a lean defined physique?

How many times have you researched this topic and seen hundreds of different ways and methods to get a lean defined physique, most of us are in the mindset that if you spend hours hammering the abdominals every day you will end up with a well defined set of abdominals. You couldn’t be more wrong.


The main reason many people don’t see any changes to their body shape is because they don’t focus on adding muscle. Muscle definition will come from being lean enough, and the shape will come from adding lean muscle mass. Overall the real definition will show when body fat levels are low enough. The key to well defined physique is to get lean first.


You can’t create an impressive physique by focusing on light weights with high reps a lot of people are in the mindset that this will give the muscle more tone. It will never happen!! Once you have added a decent amount of muscle tissue its then all about how lean you can get which will give you the end result.


The key here is to focus on good quality nutrition and following a smarter well structured program combining resistance training and some high intensity cardiovascular work.


If you have ever seen someone with a decent amount of muscle mass, and seen the shape and separation of each muscle, that’s the result of building a lot of muscle and the lines and definition of the muscle come when body fat levels are low enough. The program doesn’t change to try and tone and reveal the shape!!


So keep focusing on getting stronger, building muscle, stick to good quality nutrition and focus on getting leaner, and you’re on your way to a well defined physique.

Looking to get in shape in 2017

If your looking for a proven way to get in shape, without eating a bunch of weird foods, doing endless cardio or buying expensive supplements I can teach you how.


Book in now for a free consultation.

Eating for fat loss

A few fat loss tips

if your diet isn’t spot on there is NO type of training you can do that will make much of a difference. So get that in check first!!

The bulk of your calories should consist of lean organic grass fed meats, wild caught fish, eggs and grass fed, raw whey protein powder should make up the bulk of your calories.

Load up on the green veggies and get some healthy fats like coconut oil in on a daily basis and you will be eating correctly for fat loss

Latest client transformation





Hi Mike,
My 6 Weeks are up and I’m glad to say best decision I’ve ever made coming to you. I’ve lost 12kg and feeling a lot better, mentally and physically.


Weight – 95kg / 209lbs
Height – 6ft / 182cm
B.M.I – 28.7



Weight – 83kg / 182lbs
Height – 6ft / 182cm
B.M.I – 25.1






Im amazed at the results and it all because of you. I know there is still a way to go but this is the first step.


Fat Loss

Fat Loss

One topic I get quizzed on the most is fat loss. One thing that strikes me is the number of people wanting a quick fix from a magic pill / shake or the latest celebrity diet.

Achieving prolonged sustainable fat loss requires changes to nutritional and exercise habits on a daily basis.

There is no magic pill or shake that will provide healthy sustainable fat loss long term despite what these products claim.

If these pills / shakes did what they claimed to do everyone would be walking around looking amazing.

If you are serious about dropping body fat and getting lean, you have to accept it is a tough process and it takes time and consistency to get results.

Don’t try look for a quick fix and put your health at risk causing you long term metabolic damage making it near impossible to lose bodyfat and change the way you look.

Evaluate your training goals and don’t cut any corners. Stay consistent.

Diet and the fitness industry


Some of my thoughts on the fitness industry   One unfortunate truth of the fitness industry is the fact it is filled with a ridiculous amount of conflicting advice and information.   alot of the crap you read comes from average clueless people who think they no more than they actually do.   whether its bad advice that shows up on a daily basis or the never ending false claims and deception of the fitness industry (supplements,books etc) Becoming certified as a personal trainer is as easy as getting a driving licence these days. The big problem is people get poor advice and do things wrong and get terrible results.


Here is a list of potential things people do wrong in their quest for more muscle or less fat.

  • To much or to little volume
  • incorrect intensity
  • lifting to heavy or to light
  • wrong rep ranges
  • Incorrect training frequency
  • incorrect training split
  • poor exercise selection
  • following silly myths / fads or faulty research
  • using advanced methods
  • overtraining
  • pointless toning / shaping workouts that women like to follow (no offence)
  • lack of focus on the important stuff like progression


Why women struggle to lose bingo wings

Why women struggle to lose bingo wings?

Having BINGO wings has nothing to do with more tone

Bingo wings is a combination of loose skin and fat. To shift them you need to burn the body fat off the back of your arms. But at the same time build the muse up in your arms to give them shape

Here is a list of things to avoid when trying to lose body fat

1. Choosing exercise classes and cardio over weight training

2. Following stupid diets like juice plus etc and eating stupidly low calories

3. Drinking to much alcohol

4. Low protein intake

5. Not drinking enough water

6. Eating to many carbs over protein, veggies and essential fats
If you choose to do the complete opposite I guarantee you will shift body fat for good!

Do Detox diets work?

You don’t need drink juice 5 times a day Starve yourself or take any detox pills.

Here is a simple ‘detox diet’ that is effective and doesnt put your health at risk.

Drink more water

Eat more organic plant foods


Increase fiber intake eating more plant based foods

Eat only free range or irganic meats

Don’t smoke

Don’t drink alcohol

Avoid processed foods

Thats all you need to do! You are now detoxing.

Latest Transformation

@gdight Came to me with basic knowledge on training and nutrition from his time in Afghanistan where food choices are limited. While he was out there I put together a tailored eating plan and advised him on affective training to add lean muscle mass and basic supplementation to support his goals. Since he started the plan he has put just shy of two stone of muscle on and dropped a significant amount of body fat.

For tailored programs and diet plans please contact me for more information.
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