5 WAYS TO STAY FULLER FOR LONGER

Hunger is one of the hardest battles you’ll face in your quest to get lean, visible abs. It’s completely natural and something that you should expect to experience if you’re eating a calorie restricted diet for a long period of time. Hunger is one of the hardest battles you’ll face in your quest to get […]

HOW TO CHOOSE THE RIGHT PROTEIN SUPPLEMENT

One of my most common questions when it comes to supplements is “What protein powder is best for …?” and “Which protein powder should I have …?”. The ever-expanding market of protein powders makes it hard to know which one to go for, I get that, so let me break it down and share with […]

ACCOUNTABILITY: 3 STEPS FOR YOUR PHYSIQUE SUCCESS

Success is hugely down to taking responsibilities for your goals. Responsibility can be a scary thought and something most of us shy away from at the best and worst of times. I see people doing it in their day-to-day working life, never wanting to take ownership of a task or duty; scared of the outcome. […]

HOW TO SET UP A RESULTS-BASED GYM TRAINING PROGRAMME

Knowing the best way to train at the gym can be quite a struggle to work out right? The worst thing you can do is waste time doing a programme that just isn’t getting you the results you deserve. I know that feeling after years of trial and error. Over the past 10 years of […]

HOW TO BALANCE WORK LIFE AND TRAINING

One of the many excuses I’ve come across when it comes to achieving fitness goals is “work is too busy” or “I don’t have time because work…” sound about right? Blaming your work life is just another excuse holding you back. I’ve balanced working a full time (9-5) office job with preparing for a British […]

3 REASONS WHY YOU NEED TO HIRE A COACH

I think a lot of people have been misled when it comes to online coaching and personal training. You might have been struck with a bit of bad luck and landed yourself with one of the not so caring trainers or coaches; I get that. But don’t let past experiences hold you back from excelling […]

5 WAYS TO BREAK THROUGH A PLATEAU

I think its fair to say that everyone including you and I have hit a wall when it comes to making progress in the gym, losing body fat or building muscle. It can be one of the most frustrating things; especially if you’re impatient. I like to think of plateaus as my body telling me […]

5 TIPS TO TRAIN EFFECTIVELY FOR FAT LOSS

When it comes to training for fat loss too often we find ourselves paying far too much attention to the finer details, overlooking the important factors that actually matter with trying to preserve muscle and strip body fat. Over the past 5 years I’ve used many training principals when it comes to fat loss. Here […]

HOW TO SOCIALISE WHEN DIETING

One of the hardest things for anyone dieting to lose body fat and get lean is being able to sustain a ‘normal’ life and continue to socialise with friends and family. I’ve been fortunate enough to have a great support group of friends and family around me whenever I’ve prepped myself for competitions and photoshoots […]

HOW TO APPROACH FLEXIBLE DIETING

I’m sure you’re fully aware of what macros are and may already know the term ‘flexible dieting’. Ok, so this term ‘flexible dieting’ has been bouncing around the fitness industry for several years now and in short it simply means to eat with more variety in your diet with less focus on when you eat. […]

6 BENEFITS OF FOAM ROLLING

Foam rolling increases blood flow to muscles, improving the delivery of oxygen during exercise. Foam rolling increases blood flow and this is great because it can prepare the muscles for exercise by allowing for nutrient delivery into and helps prevent injury. Releasing tightness within muscles also allows for a bigger range of movement that in turn […]

CHALLENGE YOURSELF TO BE YOUR BEST SELF

GET MOTIVATED BY BODY TRANSFORMATION COACH & WBFF PRO FITNESS MODEL, LEE CONSTANTINOU. Subscribe and get a FREE copy of the Lean Starter Pack + Lee’s Top 5 Tips to transform your body.

5 MUSCLE BUILDING TIPS

The question that we all ask in pursuit of a body like a Spartan is ‘how do I stack on lean muscle mass’? It is a question that I always ask myself and am in constant pursuit of. Over my past 9 years of training, through trial and error there are some things that have […]

4 MUST DO MUSCLE BUILDING EXERCISES

Exercise 1: Bench Press The bench press is a fundamental exercise to build some dense muscle on your chest, shoulders and triceps. This is a compound exercise meaning it involves moment over multiple joints,; the elbow and shoulder joint in this case, therefore, using a variety of muscles to execute the movement. It is great […]

5 FAT BURNING TIPS

Want to accelerate your fat loss and get every little help there is? Look no further than these 5 Fat Burning Tips! Lets get LEEan! 😀 1) Cayenne This rather hot pepper belongs to the capsicum family along with various other peppers including bell and jalapenos.  Cayenne contains capsicum and has the ability to increase […]

HOW TO BACK SQUAT

This exercise is the master of all exercises! It recruits the most amount of muscle and burns the most amount of calories (if performed correctly). Squatting will develop your legs (quads, hamstrings, gluteus and calf) muscles and is a must have in any well constructed training programme. Performing barbell back squats will also massively engage […]

OFF-SEASON USN MASS STACK

I’m not cutting myself short of any gains this offseason and making full use of quality nutrition, training and supplementation. Here is my current offseason USN stack: CASEIN – NIGHT TIME PROTEIN The perfect pre-bed protein. It digests slower than whey giving you a drip feed effect over night as you sleep. It also mixes […]

CUT THE CRAP, REDUCE YOUR FAT

Calorie Deficit In order to lose body fat you need to understand that you must create a calorie deficit. This means you need to be burning more calories than your maintenance needs. You cannot lose fat unless you’re in a calorie deficit. Simple. Cutting the Calories There are several ways you can create a calorie […]

WHAT ARE MACROS?

There is a lot of confusion about what to eat and what to avoid. We are misguided with so much information that it all becomes a bit too much to take in and are unsure who to follow. So I have decided to break it down, go back to the basics and give you my […]

PERSONAL TRAINING IN LONDON

I am very pleased and excited to announce that I will be offering my services as a Personal Trainer in the London area. As a freelance trainer I’ll be based at two locations: Anytime Fitness Clapham South (South West London) & Blueprint (North London). Having transformed many clients with my online packages I will now be able […]