What exercises to do for Muscle building or Fat loss?

What exercises to do for Muscle building or Fat loss?



Good question! What exercises to do for muscle building or fat loss? 


Building muscle and fat loss go hand in hand, the more muscle you have the less body fat you have. We all desire to look a little better, be fitter, healthier more confident but where do you start, what exercises should you do?

So many different guides saying this is the best way or no this is the best way. It used to be  a lot of people in gyms, training one or two body parts in any given session like biceps and triceps or chest and shoulders.

That’s great if you have maximum time and are a full time bodybuilder. Most of us are not. So the best thing to maximise muscle gain and fat loss are compound or big movements.

Why? You want to build muscle and burn fat yes? You do. Good.

Most likely you have an hour a day max to smash out a gym session? True? Most likely.

So the best exercises you can do are compound lifts, these are big movements that involve loads of muscles all at the same time. More muscles involved means greater energy expenditure during exercise and at rest. Meaning more calories burned, meaning greater fat loss and more muscle mass gain. The more muscle mass you have the more calories you burn at rest, so less chance of calories being stored as fat. The more muscular or toned you are the less body fat you have. Boom!

If you can perform various compound lifts back to back perfect! Though this would not be for a beginner. Performing lets say snatch, squats and deadlifts back to back would be an awesome muscle building fat shredding circuit. Though as I say an advanced way of training. 

If you were a beginner, performing snatch or clean and press for 10 reps then resting for 30seconds to a minute would be a good start. After a little rest go again, 10 more reps, rest and recover then go again. 5 sets of 10 reps would be good.

Intermediate wise, performing two compound moves back to back for 10 reps a time, then resting for up to a minute before going again would be a good challenge. If two moves back to back is too easy add a third compound lift before having a breather.


Big movement exercises examples:

Squats:Massive testosterone booster, meaning greater muscle building ability leading to greater fat loss, great for leg power, leg size, definition, athletic performance and of course having a great ass.

Snatch: Great multi muscle hitter building explosive power, leg power, abdominal strength, lower and upper back strength and shoulder power.

Clean and press: similar too snatch in terms of benefits and power benefits. Though you will  be able to lift more weight as you pause once you get the bar to the shoulder before powering up above the head with the aid of the legs.

Deadlifts: Great for lower back development, leg power, strength and size. I personally view this a a leg exercise rather than back exercise. Best to concentrate on the push rather than the pull phase of the movement.

Explosive squats: or Squat jumps, great for leg explosive power, involving the hamstrings, quadriceps, calves and abdominal muscles.

lunge jumps: similar to explosive squats in terms of benefits though this requires more balance and co-ordination. Great for developing hamstring explosive power.

Dips: Great chest, shoulder and triceps builder. helps build functional strength.

Pull ups: The king of back building, want a stronger more muscular defined back? Get on the pull ups, mix up the grips to hit different parts of the back and arms.

By putting any of these moves into a circuit style session where you perform back to back exercises you are sure to build muscle and lose body fat.

Example circuit:

Snatch, pull ups wide grip, squat jumps followed by dips- Advanced, 1 minute rest then go again, repeat 5 -8 times.

Snatch, pull ups and press ups- intermediate, 1 minute rest, go again.

Clean and press 10 reps, rest 30 seconds to a minute, repeat 5 times. Beginner

All exercises 10 reps ideally, you will tire and less reps will be performed per exercise. don’t worry. When you get fitter you will be able to maintain a higher number of reps per exercise.


This blog remember is a guide , make sure you know how to perform each move safely. Want more help, then give me a shout 07961140174 or email james@jmfitness.co.uk




Blueberries! Bad ass superfood !

Blueberries! Bad ass superfood!




Blueberries! Bad ass superfood!

Want a kick ass healthy snack? Want to look younger? Blueberries are full of healthy goodness that will help you live a healthier, fuller life. So read on and reap the benefits of this bad ass superfood!

1) Blueberries help keep you looking younger! Thats right! You too can look young again, just kidding but seriously if you feel you need a little extra help then blueberries can help you fight those shits called free radicals running around damaging cells. Blueberries are full of antioxidants kicking ass helping you look young and fresh.

They also help fight inflammation, this nasty word causes heart disease, diabetes, cancer and so on but our little friend helps prevent these unwanted problems. Not bad eh?

2) Blueberries help fight cancer! Blueberries are shown to have a high Gallic acid content. Gallic acid acts as a antioxidant and helps to protect our cells against cancer without harming healthy cells. Meaning skin, bones, joints, organs are all better protected from free radicals that cause cancer.

3) Helps you get rid of unwanted waste( going to the loo). 

Blueberries are full of insoluble and soluble fibre. Meaning that if you struggle to do a number two then these might help you. Check that I made a rhyme. Anyway a bit more science now. Blueberries help the GI tract. This is the pathway food takes from the mouth, through the esophagus, stomach, small and large intestine within where the nutrients are extracted for the needs of the body. The residue then passes to the rectum where it is evacuated. As I say helps you go to the loo.

4) Heart health. Blueberries keep your heart healthy! Amazingly eating strawberries and blueberries together cuts your risk of heart attack by 33%! 

5)Weight loss! They help you lose weight! Man these things are goo aren’t they? Because they are high in fibre and what I call slow releasing carbohydrates they make you feel fuller for longer. Meaning less chance of over eating and gaining excess weight. Boom.

Blueberries! Bad ass super food!

Cravings! Cravings, I want sugar!

Cravings! Cravings, I want sugar!




Cravings! Cravings, I want sugar! These can be an absolute nightmare! They can wreck your diet and cause you to gain weight!

Cravings are generally a sign that you are simply defiecent in certain nutrients.

Have you ever craved sugar? Chocolate? Cake?

Its simply a sign that you’re body is deficient in certain vitamins and minerals.

Below are some examples of common cravings and what you can eat thats healthy instead to satisfy these cravings without destroying ones diet.
Craving Cheese? Then your deficient in essential fatty acids.

So eat: Essential Fatty Acids deficiency Omega 3′s (EPA and DHA)- Flax oil, ground flaxseeds, chia seeds, walnuts

Craving pasta, white bread? Then you are deficient in chromium.

So eat: Onion, lettuce, tomato, cinnamon, grapes, apples, sweet potato

Red meat cravings? Means your deficient in Iron.

So eat: Beans, legumes, prunes, figs+ other dried fruit, seaweed, spinach, cherries, Vitamin C for iron absorption

Crisps? I like these too but its a sign your are deficient in chloride.

So eat: Celery, olives, tomato, kelp, Himalayan sea salt.

Chocolate? One of my favourites! Though it means you are deficient in magnesium.

So eat:  whole grains, beans, nuts, seeds, greens, fruit, magnesium

Pop? Fizzy drinks? Means you need to eat more calcium.

So eat:Sesame seeds/ tahini, broccoli, kale, legumes, mustard and turnip greens.

Craving sweets? Generally means your low on blood sugar(hypoglycaemic).

So eat: Fruit, high fibre foods (beans, legumes), complex carbs (grains), chromium (cinnamon.







Women’s Health? You serious?



Women’s Health? You serious?


The below picture was sent to me by my Girlfriend. Women’s health magazine top tips for being healthy are How to look sexy without showing any cleavage, 15 hottest doctors of all time and why hasn’t some celebrity married some guy!


Womens health mag


Wow so Women’s healths top tips on health are an interesting choice and have nothing to do with health what so ever! 

Considering this magazine is written for females and should be about empowering females to do well, succeed in their training, succeed in their career and generally be a strong minded independent woman. Then this is not really getting that point across is it? 

Where is the information on improving health? Like what to eat, how much and when?

Information on training? How often? What to train? Sets and reps guides?

Supplement advice?

Work related or career advice on progressing? How to deal with certain situations? like harassment?

But no none of this! Instead a women’s magazine written for women focusses on sexual related topics!

Surely this should not be the focus? I mean there are plenty of magazines objectifying women in society! That a female oriented magazine should not be following suit right?

Shouldn’t the front cover have examples of women athletes performing well and who are examples of dedication and hard work to their chosen careers/sports? 

Maybe even a Q and A about their lifestyle, how much they train, their diet, how they have overcome any prejudice towards them in trying to succeed in their chosen field?

If you want advice on training, diet, gaining confidence and improving body shape give me a shout james@jmfitnes.co.uk call or text 07961140174 



Are you confident?


Confidence is a massive bonus if you have it!


People love confident people. I’m sure you aspire to be confident and successful. We often associate confidence with success, wealth and happiness.


We all want that right? Success, wealth and happiness?


Guess your asking now what has this got to do with fitness and health?


Well a lot to be honest.


If you are confident and happy within yourself then you will try! Try new things, take risks, push yourself and most importantly achieve what you set out too do.


Your mental state or mind set can greatly affect how you interact or what you do.


In a fitness sense if you are positive and strong mentally you will push through to rep out those last few reps, go that bit heavier or run that bit faster for longer.


Ever walked into a gym and felt inadequate next to the guy with the bulging muscles or the woman with the great abs and bum?


Take a step back, think about what they have done to get where they currently are. They have researched and researched, tried and tried, failed and failed, then tried again and succeeded.


To get in great shape, improve health and fitness you need to plan, plan your training, track your progress, plan your diet to maximize your results.

If your training is planned, measured, specific to you and realistic then you will feel confident in what you are doing.


Confidence will lead to success. 

Below are some simple tools to help you track and record progress. These will help you stay focused.


S.M.A.R.T stands for specific, measurable, achievable, realistic and timed.


Are your goals specific to you? Pointless trying to run a 4 minute mile if you can’t run for 30 seconds.


Keep track and measure your performances. So you can see improvements an failures. This gives you the opportunity to praise yourself for doing well but also to the chance to put right current failings.


Can you realistically achieve your goals? Be honest with yourself here. Set unrealistic goals and you will fail, this will lead to a negative response and potentially lead to giving up on your fitness goals.


Put a time frame on achieving your fitness targets. This will give you focus to stay motivated and succeed.


Hope you find this useful, James




Eat more FAT for health

Consuming fatty foods for many is bad idea! Ill get fat, ill put on weight… the amount of people who are so confused largely thanks to the food industry is shocking.



For a long time and it still goes on the food industry has marketed their products as being low in fat, low in calories, more like low in anything remotely nutritious or beneficial!

Lets be clear quality fats are not your enemy. Goods fats such as Polyunsaturated and mono unsaturated fats are very good for you.

Things that are high in FAT are not necessarily bad for you as food manufactures would have you believe. It all depends on what type you consume. You want to avoid trans fats and hydrogenated fats as these are man made. Hydrogenated fats can be found in chocolate, french fries,ice cream and biscuits for example.

These Trans fats/hydrogenated fats will lower your good cholesterol and raise your bad cholesterol! Meaning greater risk of heart disease, strokes and heart attacks.

Lets look at one source of quality fat. One of my favourites is pistachios :).

Now these are tasty as. Quality sources of monounsaturated fats, polyunsaturated fats, protein, vitamins, minerals, carbohydrates…

Pistachios contain:

Zinc(mineral): Vital in the production of testosterone and growth hormones, perfect for muscle building and fat loss. Supports reproductive health and fertility. Helps prevent cancer and help stregthen your immune system. Zinc lessens the affects of inflammation and lessens the affects of ageing!

Monounsaturated fats: These help reduce bad cholesterol levels in your blood which can lower your risk of heart disease and stroke. They also provide nutrients to help develop and maintain your body’s cells. Contains the antioxidant Vitamin E which helps protect and maintain the skins appearance and protect against conditions such as diabetes.

Magnesium(mineral):Magnesium is important for bone formation. High magnesium intakes are associated with a greater bone density and have shown to be effective for decreasing the risk of osteoporosis in postmenopausal women.

Copper(mineral): Pistachios are high in copper which acts as an anti inflammatory that helps reduce the symptoms of arthritis, copper assists in growth of hair, organs and muscles. Also copper helps prevent premature ageing! Copper helps us utilise our energy department. Therefore, when we have enough copper in our bodies, we will have enough functional and accessible energy to get through the day without feeling lethargic or tired.

Protein: Greater muscle growth, more lean body tissue( less body fat). Protein makes you feel fuller, so less chance of over eating and gaining excess weight. Protein raises you energy expenditure when resting so more calories burned at rest more fat loss and more muscle preservation. Increase in strength and bone density.

This is just one example of one food containing fats that are high in quality nutrition that will leave you feeling energised and full of health. So please don’t be afraid of cousumming fatty foods as long as they are the right type.

Slow releasing foods? What’s that?

Eat slow releasing energy foods. Why you ask?

There is a thing called the glycaemic index. This simply gives a rank as too how fast food elevates blood sugar. Now we want to avoid high glycaemic index foods when we are not training as high glycaemic foods will cause you to gain fat. So things like porridge oats, green beans, broccoli, cherries, plums, peaches are all good examples of slow releasing energy foods that will leave you feeling fuller, energised and importantly avoiding the temptation to snack on sugary foods.

Meaning greater Fat loss, so make sure you avoid most of the time, chocolate, sweets, sugar, white rice, cakes, alcohol and processed foods. As these will raise your blood sugar! Most people’s blood sugar is not properly balanced. If you’re getting too much glucose, it leads to high blood-sugar levels, which your body can’t break down and stores as fat.

So here is a table ranking various foods on there ability to elevate blood sugar. Now I must point out that you want fast releasing ones when training such as bananas! These give you a boost to keep training hard.



This remember is a quick guide on sustaining energy through slow releasing energy foods. Don’t forget you need a varied diet of protein and fats as well as carbohydrates. Eat well, live well and be well.


Sweet and tasty, Pineapples Rock!


Pineapples not only taste great but are packing dense nutrients that will aid your performance in the gym and overall health!

1: 1 fresh cup contains 131% of your recommended daily intake of vitamin C. This helps keep you healthy, heal, increase your uptake of iron, meaning higher haemoglobin and red blood cell production leading to a more efficient heart and lungs! Great for all you cardio kings and queens :).

2: Contains riboflavin, also known as vitamin B2, plays a significant role in the production of energy. It helps in the conversion of carbohydrates to sugar, which fuels the body’s many functions.

3:People who eat pineapples will have a lower risk of developing Asthma due to certain nutrients.  The nutrient is beta carotene  which is found in plant foods like pineapple, carrots and  apricots.

4: Helps prevent cancer! Due to high levels of the antioxidant vitamin C.

5: Increase in fertility! Pineapples high in antioxidants such as vitamin C, beta carotene as well as minerals and vitamins like copper, zinc have the ability to boost the chances of those looking to conceive.

6: High in potassium that helps maintain muscle mass! Diets that are  low in potassium can result in muscle wastage! Especially as we get older. Higher protein intake and potassium rich foods need to be consumed. The tasty pineapple comes to your aid :).

7: The antioxidant vitamin C helps fight skin damage caused by the sun,pollution,reduces wrinkles and aid in improving the overall appearance of a persons skin.




8 Amazing, astonishing benefits of apples





Apples are amazing and here’s 10 reasons why:

1: High in antioxidants, these limit the damage caused by free radicals and help repair damage to cells caused by oxidation.

2: Want whiter teeth? apples stimulate the production of saliva in your mouth, reducing tooth decay by lowering the levels of bacteria.

3: Help fight cancer! Apples Protect cells from cancer-inducing oxidative damage, Prevent the start of cancer growth! Stop tumours from growing and promote cancer cell death. Not bad eh? Cheap too, id eat them regularly if I were you.

4: Brazilian scientists have shown that adding three apples daily to women’s diets helps lower their calorie intake and contributes to weight reduction. Wow so apples help you lose weight? More reasons to eat them.

5: Apples help you regulate or control blood sugar levels, high blood sugar can lead to type two diabetes!

6: Apples contain Quercetin – a flavonoid shown to prevent inflammation and asthma that has also been linked to cancer prevention.

7: High in Phytochemicals – a variety compounds that have been linked to a reduction in cardiovascular disease and cancer.

8: Help detoxify your body! Unfortunately we consume too many bad foods in general so luckily apples help detoxify the body :).

10 reasons to eat Bananas

10 reasons to eat Bananas


1: Feeling low? Bananas boost your mood! they contain high levels of tryptophan. stress, irritability, depression are all affects on the mind that affect us in a negative way. Tryptophan is converted into serotonin which helps boost your mood in a positive way! So stay happy and get munching.

2:Low blood sugar affects energy levels. Not good if your wanting to smash a workout! Eat two bananas before you workout and see what difference it makes.

3: Bananas help you absorb important bone-strengthening nutrients, such as calcium and magnesium.

4:Bananas are a great source of potassium, an essential mineral for maintaining normal blood pressure and heart function.

5:Bananas contain a unique mix of vitamins, minerals, and low glycaemic carbohydrates that has made them a favourite fruit among endurance athletes! Hence why you see top tennis players eating one during breaks.

6: Bananas are high in fiber, helping to prevent heart disease.

7: Suffering from bowel problems? Bananas help restore normal bowel function, especially if you have diarrhoea. And they restore electrolytes and potassium that may be lost due to runny stool. This fruit also has lots of fibre to aid digestion.

8: Get muscle cramps? You may be low on potassium or magnesium due to excess sweating. Bananas help prevent cramps not necessarily cure when one hits but prevention is better :).

9: Bananas are high in Pectin which helps remove toxins such as lead and mercury from your body.

10: Snacking can lead to excess weight gain! If you need to snack eat a banana! Its packed with Resistant Starch (RS), which is a healthy carbohydrate that fills you up and helps to boost your metabolism too! Boom.

So 10 top tips to eat bananas.

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