Inside BTX
Training, nutrition and lifestyle advice from the BTX coaches.
The single most impactful change you can make to your long term health is one most GPs will never mention: eat 30
Bowel cancer is now the leading cancer killer of men under 50 in the UK. If you were born in the 1990s,
3 years ago I’d have told you GLP-1 agonists were a diabetes drug. Now half of my new client enquiries at BTX,
Someone walked into my personal training studio in Hampstead last week asking about Clenbuterol. He’d read about it on a forum. He
An RMR test measures one number: how many calories your body burns at complete rest. It takes about ten minutes of lying still and breathing normally, and it replaces a formula’s estimate of that number with a measurement. Two things up front, before you read any further. We do not measure resting metabolic rate at […]
Keeping weight off after rapid weight loss is a different job from losing it, and the honest headline is that most people regain a substantial share of what they lost, but not all of it. Pooled across 48 studies and more than 3,200 participants, roughly 60% of lost weight was regained by 52 weeks after […]
If you want protein to maintain muscle while losing weight, the ranges the research actually uses are roughly 1.0 to 1.6 g per kg of body weight per day, spread across three main meals at 25 g or more each. That is the honest number. The honest effect size is smaller than almost anything else […]
If you are asking “am I losing muscle or fat”, the honest first answer is that your scale cannot tell you, and weighing yourself more often will not change that. A scale reports the total mass of everything in your body, including several kilogrammes of water that move week to week. Separating fat loss from […]
DEXA vs InBody is not really a contest, because the two scans do different jobs: DEXA gives you an accurate absolute picture, and a standardised bioimpedance scan gives you a cheap, repeatable read on which way you are going. For a serious training block the sensible pattern is DEXA at the start and the end, […]
Is an InBody scan accurate? Not accurate enough to trust a single body fat percentage as your true one, and genuinely useful for tracking change in the same person under the same conditions. Against DEXA, the reference method, an InBody reading sits a few percentage points low on body fat and a couple of kilogrammes […]
How to read your InBody results comes down to one habit: attend to the few numbers the machine measures well, and know what is not on the sheet at all. Skeletal muscle mass, lean body mass and total body water are the trustworthy end of the printout. Body fat percentage is useful as a trend […]
Losing fat without losing muscle comes down to three things: lifting heavy enough to give your body a reason to keep the muscle, eating enough protein to work with, and measuring well enough to know which way things are actually going. The third is where most people come unstuck, because bodyweight cannot tell you what […]
Strength training during weight loss is the single biggest lever you have over how much of the weight you lose is fat rather than lean tissue, and the way you programme it in a deficit is not the way you programme it when you are eating enough. The short version: lift two to four times […]
A grip strength test tells you how robust your body is as a whole, and in a study of 139,691 adults across 17 countries it carried more predictive weight for mortality than systolic blood pressure did. That is a striking sentence, so here is the qualification immediately: this is an association, not a mechanism. Grip […]
Your waist to height ratio is your waist measurement divided by your height, and in adults with a BMI below 35 it is the measurement NICE tells clinicians to use as well as BMI. The target is easy to remember: keep your waist to less than half your height. It costs the price of a […]
personal trainer West Hampstead: Stalling on your summer fitness goals? Discover why West Hampstead professionals choose our bespoke, science-backed approach…
Personal trainer Golders Green — before the bank holiday throws your routine off, here’s a better strategy. Expertise reviewed by Benjamin, Coach & Sports Science Lecturer at Body Transformation London. You are a high-achiever. Your career in the city demands focus, your family requires your presence, and your calendar is a battlefield of commitments. By […]
As a personal trainer West Hampstead expert, You spend your week navigating high-stakes meetings, managing teams, and maintaining a standard of excellence that defines your career. You were likely the one who excelled on the rugby pitch or the track in your twenties. Yet, somewhere between the long hours and the responsibilities of family life, […]
Strength training after 40 is not the same job it was in your 20s — and treating it like it is is exactly why so many good efforts stall. Somewhere in your late 30s or early 40s, the maths changes. You’re not training less than you were at 25 — if anything, work and family […]
private weight loss Swiss Cottage Private weight loss coaching near Swiss Cottage: one to one sessions, InBody scans and nutrition support in a discreet Hamp…
Most people in NW London don’t have a training problem — they have a food problem wearing a training costume. They show up, they work hard, and the body composition doesn’t change, because the other 165 hours of the week are running on guesswork. If you’ve been looking for a nutrition coach NW London professionals […]
If you’ve entered HYROX London — or you’re about to — you’ve probably discovered the problem: the race is exploding, but proper HYROX training London competitors can rely on is still surprisingly hard to find. Most people end up doing one of two things: they run more, or they lift more. Then they hit the […]
Injury rehabilitation personal training in Swiss Cottage: how BTX rebuilds strength safely after injury, working alongside physio guidance.
Active aging Primrose Hill residents believe in looks like this: strength you can feel, balance you can trust, and the energy to keep doing everything you love for decades. At BTX’s private Hampstead studio — a short hop from Primrose Hill — we coach active aging Primrose Hill clients through programmes built for exactly that. […]
HIIT workouts Swiss Cottage –
A pre-wedding fitness plan Hampstead couples can actually stick to is the difference between crash-dieting into your suit or dress and walking down the aisle feeling the strongest you’ve ever been. At BTX’s private Hampstead studio, we build 16–24 week wedding programmes around your date, your dress fitting and your life. 💡 Quick Win: Start […]
weight loss coach Swiss Cottage –
Kettlebell training Golders Green residents can genuinely rely on doesn’t require a trek into central London — it’s minutes away at BTX’s private Hampstead studio. Whether your goal is strength, fat loss or all-round conditioning, expert-coached kettlebell work is one of the fastest routes there. 💡 Quick Win: Kettlebell training burns up to 20 calories […]
HIIT classes Belsize Park done properly: coached intervals, strength support and measurable progress at BTX on Finchley Road. Book a free call today.
Fitness classes West Hampstead compared: strength, conditioning and mobility options, and when 1-1 coaching at BTX is the smarter route. Read the guide.
Pre and postnatal fitness Swiss Cottage: a staged, symptom-led return to training for local mothers at BTX near Finchley Road. Book a free call.
Why Omega 3 Cardiovascular Disease Risk Matters The link between omega 3 cardiovascular disease risk is one of the most well-researched topics in nutrition science. Low omega 3 intake is as harmful to your health as smoking — smokers with a high omega 3 index have the same life expectancy as non-smokers with a low […]
Resistance bands at-home workouts for busy Belsize Park and South Hampstead residents: a structured, evidence-based plan from BTX in NW3.
Strength training Hampstead professionals trust: measured, science-backed coaching at BTX in NW3 for energy, posture and lasting results.
Fitness after bank holiday Golders Green made simple: how local families rebuild routine, nutrition and momentum with support from BTX coaches.
Biological age reversal Hampstead professionals can trust: strength, sleep, nutrition and measurable health markers, coached at the BTX studio.
Family fitness Golders Green families can sustain: practical ways to build shared healthy habits, from park walks to coached sessions at BTX.
Plant-based diets Hampstead professionals can make work: protein, key nutrients and structure, guided by measurement-first coaching at BTX.
Practical high-protein breakfast ideas for Golders Green families: oat bowls, eggs and Greek yogurt options that support steady energy and training.
Buggy running is a practical way for Golders Green parents to train with a pram: routes, technique, safety and postnatal cautions from BTX coaches.
Omega-3s Hampstead professionals rate: what EPA and DHA can do for recovery, heart health and body composition, and how BTX builds them into a measured plan.
Outdoor boot camps give Golders Green families a practical way to train together: park sessions, all fitness levels and habits that last beyond summer.
Pre and postnatal fitness Golders Green mothers can rely on: safe strength work, honest progress tracking and support from the BTX team in NW3.
Fitness for busy professionals West Hampstead: build strength and energy around a full diary with data-led coaching at BTX in NW3. Book a free call.
Pre and postnatal fitness Hampstead: rebuild strength and confidence with evidence-based coaching for mothers at BTX in NW3. Book a free strategy call.
Pre and postnatal fitness Belsize Park mothers can trust: pressure-aware strength work, measured progress and realistic coaching from BTX in NW3.
Fitness classes Swiss Cottage families and professionals rely on: small, coached sessions at BTX with InBody tracking and nutrition support.
Summer-ready workouts Swiss Cottage families can actually stick to: 20-minute sessions, park ideas and nutrition basics from BTX coaches.
How reformer pilates fits a serious training plan in Hampstead: posture, core strength and recovery, plus where strength training still matters.
Womens fitness in Golders Green with BTX. Strength training, nutrition support and realistic coaching for women balancing career, family and health.
May Bank Holiday fitness in Belsize Park made simple. BTX coaches share realistic ways to stay active over any long weekend without losing momentum.
Discover neuro-athletic training in Hampstead at BTX. Build strength, balance and mental sharpness with coaching that trains brain and body together.
James Cooper | BTX Body Transformation London Every year there are fitness trends. Most of them are harmless you waste some time, make slower progress than you should, move on. But in 2026, three of them are doing real damage. And the third one, if you’re doing it wrong, is not just slowing you down. […]
When people want to improve their sleep, they almost always focus on the evening. Blackout curtains. Blue light glasses. Cutting caffeine after lunch. Keeping the bedroom cool. These strategies work. But they’re only half the equation. The quality of your sleep tonight is largely determined by what you do within the first hour of waking […]
There's so much conflicting information about nutrition and perfect diet. Eat meat. Don't eat meat. Go keto. Go vegan. Carnivore is the answer. Whole grains are essential. Whole grains are poison. It's exhausting. This week, the United States released their new Dietary Guidelines for Americans 2025-2030, complete with an inverted food pyramid that’s sparked intense […]
For decades, the message has been clear: avoid the sun. Cover up. Wear sunscreen. Stay in the shade. But emerging research is challenging everything we thought we knew about sunlight and human health — and the findings are striking. Professor Glen Jeffery, a neuroscientist at University College London and one of the world’s leading researchers […]
Do you know what Hyrox actually stands for? I’m guessing not. Because if you knew, you’d probably vomit. It stands for Hybrid Rockstar. That’s right. You heard me. Hybrid. Rockstar. Suddenly the attitude makes sense, doesn’t it? The strutting around the gym topless. The Instagram posts dripping with self-congratulation. They’re not just fitness enthusiasts – […]
SIBO (Small Intestinal Bacterial Overgrowth) is destroying people’s lives. Severe bloating, brain fog, chronic fatigue, digestive chaos. And the medical system’s answer? More antibiotics. Here’s what actually happens: You get sick. Doctor gives you antibiotics. They kill the infection, sure. But they also nuke every beneficial bacteria in your gut. When you finish the course, […]
Elite athletes have a secret weapon they’ve been using for years—and most people have no idea it exists. I first heard about hyperbaric oxygen therapy when Wayne Rooney used it before the 2006 World Cup. He’d broken his foot and was in a race against time to get match-fit. HBOT got him back on the […]
Natural SIBO treatment using probiotic yogurt shows promise as alternative to antibiotics – here’s the science-backed protocol that’s changing everything SIBO (Small Intestinal Bacterial Overgrowth) – you might not have heard of it, but if you’re dealing with stubborn bloating, unexplained weight gain, brain fog, or chronic fatigue, this could be the missing piece of […]
“I’ll never be the same after ACL surgery…” Barrister Kieran was absolutely right about that statement. He’s now in BETTER shape than his Oxford Rugby days. After ACL surgery ended his athletic career and years of demanding court work took their toll, Kieran had accepted that his best physical days were behind him. Like many […]
Sacha Baron Cohen body transformation Sacha Baron Cohen gets into incredible shape and then gets slandered in a newspaper article, labelled as “repellent to women.” Imagine if a female celebrity got into shape and an out-of-shape man put her down like that, calling her disgusting. The world would go mad, and honestly, quite rightly so. […]
Everyone is making these pitfalls when it comes to achieving a lean athletic physique. Stop these 4 easy to fix mistakes and you will stay in shape the rest of your life. 1. Not Counting Calories The foundation of any successful fat loss program is creating a calorie deficit – burning more calories than you […]
Eat the right combination of protein and carbs before early morning training to fuel performance and protect muscle. But, many of our clients at BTX work long hours, so they often don’t have time to train after work—and the same goes for me. When training early morning, it’s important to ensure you’re still performing well […]
Iron deficiency is the most common mineral deficiency worldwide, affecting millions of people and significantly impacting energy levels, athletic performance, and overall health. Understanding how to optimize iron absorption can be the difference between feeling constantly fatigued and achieving your peak physical potential. Why Iron Matters for Your Body Transformation When your body lacks sufficient […]
This myth that high protein intake damages your kidneys simply needs to stop. A balanced diet is essential for overall health. This has personally affected me, and I’ll tell you about the crazy story that happened to me later. The reason this misconception has developed is that athletes who weight train commonly have elevated waste […]
I used to believe the same thing you probably do—that brown rice was healthier than white rice. I thought I had to choke down boring, dry brown rice and give up sushi. I even went to Whole Foods and ordered brown rice sushi, thinking it was the healthier option. This is all nonsense. White rice […]
Weight loss medications have taken the world by storm, and if you’re based in London, you’ve probably heard about Ozempic’s incredible results. But there’s something new on the horizon that’s got the medical community talking. We’ve been tracking the latest developments in weight loss treatments, and there’s one drug that’s showing results that frankly blow […]
Does Coffee Slow Aging? Science Reveals Anti-Aging Benefits of Drinking Coffee Multiple studies show coffee drinkers have younger epigenetic age signatures than non-coffee drinkers.But a lot of people make this mistake when consuming it. I’ll get back to this later. First, the studies. Coffee Anti-Aging Benefits: What the Research Shows Coffee drinkers don’t just have […]
As I’ve always emphasized to my clients, gut health is absolutely vital for achieving a lean, athletic body. You can have the best nutrition plan and premium supplements in the world, but if your gut isn’t absorbing nutrients properly, you’re wasting your time and money. The legendary coach Charles Poliquin said it perfectly: “We are […]
Stop Wasting Money on Supplements That Don’t Work Science doesn’t care about marketing hype — and neither should you. The supplement industry is worth over $150 billion globally, and they’re banking on your confusion. Walk into any health store and you’ll be overwhelmed by thousands of bottles promising miraculous results – from fat burners to […]
Science shows collagen is more than a trend — it’s a proven superfood. Collagen supplementation has been the all the rage recently. Health claims saying that it helps joint health, improves gut health and improves joint health. It sounds too good to be true right? Well, I’ve got good news for you. All of this […]
The harsh reality: Despite all the medications available today, approximately 30% of people with depression remain treatment-resistant. Could a common sports supplement offer new hope? The Creatine Connection Most fitness enthusiasts know creatine as a powerful supplement for improving athletic performance. It enhances strength and stamina by increasing energy production through ATP – our body’s […]
My mum was cremated back in January 2023. When she passed away from Breast and bone cancer.The reason why I have brought this up is because it’s relevant to whether it’s acceptable for men to cry. My dad was reading out her eulogy and started to break down in tears. Losing his wife of 40 years […]
Matcha is the ultimate superfood ! It’s crazy to think how popular matcha has become. My mum is Japanese and used to make it for me growing up. Yes I was drinking it before it was cool. A like to think of myself as a pioneer. People used to think it was some strange drink […]
Data submitted to the UK drugs regulator show a total of 82 deaths related to glucagon-like peptide-1 receptor agonists, the class of drugs used for weight loss and type 2 diabetes. https://www.bmj.com/content/388/bmj.r390 This is frightening as huge quantities of people are taking them. A staggering 12% of the UK has taken a GLP-1 Agonist. Is […]
In recent decades, there has been a startling rise in bowel cancer cases. Once the fourth leading cause of cancer death, bowel cancer has surged to become the leading cause of cancer-related deaths in men and the second in women. This alarming trend has unfolded rapidly over the past 20 years, prompting urgent questions about […]
Organic foods have sparked considerable debate in recent years, with fervent advocates claiming they are a healthier choice and sceptics arguing they are overpriced and ineffective. If you’ve ever wondered whether organic foods are genuinely beneficial or just a marketing ploy, you’re not alone. This comprehensive analysis explores the key factors behind organic foods, including […]
Cooking oil plays a crucial role in our diets, influencing not just the flavour and texture of our food, but also its nutritional profile and overall health impact. With so many options available today, including traditional choices like olive oil and newer favourites such as avocado oil, it’s essential to understand which oils are best […]
Sunscreen has long been hailed as a crucial element of skincare, protecting against harmful ultraviolet (UV) radiation and preventing skin damage. However, recent discussions have highlighted potential health risks associated with certain sunscreen ingredients, raising questions about their safety. This comprehensive guide will delve into the controversy surrounding sunscreens, the importance of moderate sun exposure, […]
Olive oil is celebrated for its numerous health benefits, particularly for its positive impact on heart health. However, the olive oil market is rife with misleading products and substandard options that can undermine these benefits. This comprehensive guide will help you navigate the olive oil aisle, ensuring you select the highest quality product for both […]
Hydration is a fundamental aspect of physical health and fitness, and understanding the role of electrolytes in this process can significantly enhance your recovery and performance. Although elite athletes often follow detailed hydration protocols, this guide will help anyone—whether you’re a casual gym-goer or a dedicated athlete—optimise your hydration strategy and achieve better results. What […]
In our latest video, we take you behind the scenes of Deji’s incredible fitness transformation, where we dive deep into how BTX Body Transformation helped him get fit in just a few weeks. If you’ve been following Deji’s journey, you know that he recently made a £1,000,000 bet with his brother, KSI, to achieve a […]
If you’re not doing any cardio you need to start. Yes I was one of those guys who thought doing cardio would stop me building muscle but I was completely wrong Cardiovascular training will increase your work capacity therefore you’ll be able to handle a higher training volume when lifting. This leads to more muscle […]
UK-based YouTuber Deji (formerly ComedyShortsGamer) has recently taken up a challenge proposed by his brother and fellow YouTuber JJ (KSI). The bet? To achieve a six-pack. While Deji is no stranger to training—like JJ, he too is a boxer—the YouTuber recently revealed that he almost lost track of his fitness when he visited Las Vegas […]
An often question asked throughout the industry. This article breaks down the exact formula. How Much Protein do I need? To optimally build muscle and maintain muscle while dieting weshould aim for 2g-2.2g per kilo of bodyweight. If you are very overweight aim for your target weight. For example if you’re 120kg and aiming to […]
You must know your numbers when it comes to TestosteroneHave you ever trained and dieted as hard as you could possibly do, without seeing results? If this sounds like you, read on. Today I want to talk to you about just how vital it is to not only check your testosterone levels, but know how […]
You can get into the best shape of your life in your 40s and 50s. This is how.A lot of men and women think it is too late to get into shape in your 40s and 50s. They assume anyone that is in shape at this age were always in shape. It is harder right […]
Eating Low carb will not make you burn more fat well, actually, it does, but it doesn’t matter when it comes to getting lean! As you probably know. When you eat high-carb diets it produces more insulin which inhibits fat burning, so how can you lose fat on a high carb diet? Fat gain or […]
As a certified nutritionist, I get asked quite often: is red meat healthy? There is so much conflicting information out there. Some saying red meat will kill you and others saying red meat is a super food. But, who is right? I’m going to put this argument to bed and give you a simple answer. Let’s start […]
All tap water is bad for us. Unfortunately this is true, it’s not just click bait. So, why is tap water harmful? Endocrine System A study from 2020 on “Endocrine disrupters and their affect on the reproductive system”, shows that tap water contains chemicals called endocrine disruptors which can affect fertility. These chemicals are added […]
Nowadays, lots of coaches say: just be in a calorie deficit to lose weight… Great, sounds simple, but most people already know this and still fail to lose weight. So how do you remain in a caloric deficit and find the right key to keep the weight off long term? 300 calories from a steak is the same as 300 calories from […]
Optimal health and performance can be achieved through a balanced and nutritious diet, along with regular physical activity. These five foods are what I call superfoods, and I’ll explain why. Include them in your diet as staples and your health will dramatically improve. Wild Salmon The American Heart Association recommends eating two to 3 servings […]
Did you know that cruciferous vegetables, which include broccoli, kale, cauliflower, and even Wasabi, can reduce your risk of cancer and reduce tumour growth in cancer patients? In 2011, a study was done that showed the top 20% of Cruciferous vegetable consumers had a 22% reduction in all-cause mortality, which is non-accidental death. A meta-analysis […]
Sauna is becoming a hot topic at the moment. Why? Regular sauna use can reduce your risk of all-cause mortality by 50%! An all-cause mortality is your chance of dying at any point in time by non-accidental causes. This is mainly due to a reduction in major cardiovascular events. A study on 2000 middle-aged men […]
Have you ever wondered what is the most powerful tool for recovery and energy? No, it’s not a sauna and sorry to burst your bubble, it’s not the latest cold plunge craze as seen on social media or the newest pre-workout shake. It’s sleep. Yes! Good quality sleep will outweigh absolutely anything you do to […]
As of the last WHO data up to September 2021, cardiovascular disease (CVD) remains the leading cause of death globally. Before we dive deeper to explain how you can reduce the risk of heart disease, here are some key statistics and information about cardiovascular disease based on that data: Global Deaths CVDs are responsible for an […]
WHO’s cancer research agency and the International Agency for Research on Cancer (IARC) determined aspartame to be a possible carcinogen after reviewing and assessing the potential carcinogenic effect of the sweetener but says it’s safe to consume in limited amounts. The amount you would have to consume per day has to be 9 cans of Diet […]
I used to believe these myself, as quite often, mainstream media will spout a lot of nonsense with no scientific backing. Eventually, you have heard it so many times you think it must be true. Let’s start with number one, which will definitely be holding you back. 1. You Can Only Absorb 30g Of Protein […]
Claims made about Diet coke.The usual quote when someone sees you drinking diet coke is “you know it’s worse for you than normal coke”. Claims made about Diet coke.The usual quote when someone sees you drinking diet coke is “you know it’s worse for you than normal coke” The claims are: 1, Diet coke gives […]
Free Weights or Machines? When you go into any commercial gym they are full of weight lifting machines i.e. leg press, smith machine, leg extension etc. Do you need to be using these to build a great body? Are they better than free weight alternatives such as the squat and deadlift? Let’s use the example […]
raining the glutes properly is an art, we break down the steps you need to take to do it properly. When it comes to not being able to build a bum most women will blame bad genetics.These two simple steps will have you looking incredible in no time The muscles in the glutes cause hip […]
It seems to be fashionable to be in one camp or the other. Calories are all that matter when trying to lose weight i.e. the eat ice cream for breakfast camp or the other camp you can eat as much as you want if it’s from the right food and you’ll never get fat.Both of […]
“Any training you do that takes up time and energy but has no benefit for muscle and strength gain”. 3 most common forms of junk volume Say you perform a hard set of 8-10 reps where you almost go to failure. This is effective training volume. This will cause plenty of mechanical tension and cause […]
Creatine is the most researched sports supplement in existence. It’s safe and effective.It increases strength, endurance and lean body mass. How does it work? The body has 3 main energy systems to create Adenosine Tri Phosphate (ATP) the bodies energycurrency. Supplementing with creatine increases your bodies phosphocreatine stores allowing you to producemore ATP which is […]
One of the age-old questions of training. Is how many work sets you should do per body part?You had the two camps. Arnold Schwarzenegger who swore by training high volume 30+ sets perbody part or you had Dorian Yates 6 times Mr Olympia who said you only need one work set perexercise and 5 work […]
Stretching is much more than just a couple toe-touches before lifting. Here we dive deep into the science and the correct protocol to follow. There are many schools of thoughts when it comes to stretching. Some say it will reduce exercise performance and some say It’s an absolute must when it comes to health longevity and […]
As most of us know nowadays. Sleep is vital to health and longevity. Good quality sleep is most powerful tool you can use for recovery. Forget all the latest supplements until your sleep is dialled in. Having chronic lack of sleep can have very serious effects on your health. In particular Heart health as shown […]
Is cardio needed for an exceptional body & mind… Mandsager, K. et al (2018) ‘Association of Cardiorespiratory fitness with long-term mortality among adults Undergoing exercise treadmill testing’, Jama Netw Open, 2018; 1(6): e183605, Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6324439/ The study undertaken by Mandsager, K. et al (2018) referenced above, took 122,000 participants aged 53 average and measured their […]
You all know the usual quote “abs are made in the kitchen”. Well, they’re half right. You all know the usual quote “abs are made in the kitchen”. Well, they’re half right.Better quote would be “Abs are built in the gym and revealed in the kitchen.” You need your body fat to be low enough […]
It’s all the rage now. Everyone is taking TRT to improve their performance in the gym, drop body fat and improve mental clarity. Top CEOs and people in all walks of life have said the effects are life changing.Low testosterone is a serious problem and it is becoming more and more common. Testosterone levels in […]
“How do you stay so lean while eating bread and not even that, white bread!” A question I get asked all the time. “How do you stay so lean while eating bread and not even that, white bread!” Well this is how Bread makes you fat? You put weight on when you’re eating more calories […]
Your gut health has a massive impact on your long term physical and even mental health.Therefore, it’s vital we prioritise our gut health to maximise performance not only in the gym “You aren’t what you eat, you’re what you absorb.” What he meant was no matter how high the quality of food you’re eating if […]
In part 1 of the gut health series, we spoke about why gut health is so important. As you can see it has a major impact on your physical health and mental health.In this article I’m going to discuss actionable steps to heal your gut. Glutamine is semi essential as your body can produce it […]
I used to get seriously angry when someone saw me drinking diet Coke and they would say.“You know that’s worse for you than normal coke.” I would tell them that there are no studies that show artificial sweeteners are bad for you and they certainly don’t make you fat. Well, I was actually wrong. There […]
‘Exercise has very little role in weight loss, long term studies show.’ Dr Tim Spector was on the Diary of a CEO podcast and he was one of my professors when I studied at King’s College London.On this podcast, he made some very controversial statements that blew up the internet. One was about the role […]
The Supplement everyone must take. A whopping 60% of the UK are deficient in Vitamin D. Vitamin D is a fat-soluble vitamin and even with a balanced diet only about 10% of your vitamin D intake comes from the food. The majority of our Vitamin D therefore comes from exposure to UV-B radiation from the […]
They say you must be in a calorie surplus to put on weight and a calorie deficit to lose weight.They are correct but…. Can you build muscle and lose fat at the same time? This is the goal everyone is looking to achieve. There are a lot of fitness influencers that say it’s impossible to […]
To optimise performance inside and outside the gym the most important thing you can do is make sure you’re hydrated. How Much Water do I need to drink? To optimise performance inside and outside the gym the most important thing you can do is make sure you’re hydrated. What most people don’t realise is being […]
What’s this new weight loss drug, that’s blowing up the internet? Semaglutide is sold under the brand name Ozempic and is a medication that is primarily used for the treatment of type 2 diabetes and now is also used as an anti-obesity medication. Semaglutide is a glucagon-like peptide-1 receptor agonist, by mimicking the action of […]
Can you eat a healthy vegan diet? Answer is yes! Unfortunately some nutrients you cannot get from plant foods. This is why it’s vital you add these supplements to your diet or you could run into serious health problems. Swipe to see the list! 1. Vitamin B12 Vitamin B12 is only found in animal […]
Clenbuterol has been made popular by many celebrities such as Victoria Beckham, Brittany Spears and Lindsay Lohan. We all know A list celebrities make the most sound medical advice and advice the most sustainable ways to lose weight ???? It’s also a popular fat loss drug among bodybuilders and bikini athletes, to get them super […]
It pains me to see so many high performers do this.Have you tried intermittent fasting as a way to lose fat and, but you’re now stuck in a rut? Do you want to build a physique that demands respect without starving yourself for 16 hours of the day? The most common diet our clients try […]
What are BCAAs, and are they worth your money? It’s one of the questions our coaches hear most at BTX. This guide explains what are BCAAs made of, how they work, and what the research actually says — so you can spend your supplement budget where it counts. So, What Are BCAAs? Branched-chain amino acid […]
Many of our clients at BTX work long hours so will often not have time to train after work. If training early morning it’s important to make sure you are still performing well to maintain muscle while dieting or building muscle when in a strength phase. You will not burn more fat while training on […]
In today’s article, we will be shedding light on some common fat loss mistakes that many people make on their weight loss journeys. While losing fat can be challenging, it becomes even more difficult when you unknowingly fall into these traps. By understanding and avoiding these mistakes, you can optimize your fat loss efforts and […]
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