Impact of Diet & Activity Levels in the UK

A healthy and active lifestyle is vital for a long and happy life. in this post you can realize the impact of obesity

  • 33% of males and 50% of females are currently overweight
  • 1 in 4 people are now obese
  • England has one of the highest obesity rates in the world
  • Obesity claims the lives of over 40,000 people annually in the UK
  • The cost to the NHS is over 1 Billion a year, and 2 Billion to the wider UK economy
  • Obesity takes over 9 years off your overall life expectancy
  • Fad diets do not to work, according to all the evidence and studies done
  • Obesity is proven to negatively affect both school and work
  • A sedentary lifestyle affects overall mental ability
  • Being overweight costs you up to extra £3000 per year (food, higher prices in clothes, lost work etc.) That’s the cost of a holiday!
  • Being obese increases your risk of missing out in social activities

Andy Ruiz Jr’s famous win against Anthony Joshua: When fat helps win fights

On first look it seems a contradiction, a fat, seemingly out of shape guy beating someone who by comparison looks much much more fitter.

But, in certain sports or scenarios, carrying extra body fat is very beneficial. Ancient gladiators and fighters new the benefits of adding body fat – one of which was protecting the body from blows, and cuts. Fat can act as a natural body armour – protecting vital organs.

This is of no use to the general population, nor would it suit someone who was into running or cycling. But to a boxer/ fighter, extra fat will come in very handy.

That extra fat also means that each blow will carry more weight. If your carrying an extra 10kg, even if its fat, your opponent is goign to feel the blow of your punch a whole lot more.

The Cost: Under all the fat you need to be very fit and strong. Andy Ruiz Jr is extremely agile, and has allot of muscle under his fat, his fitness levels will be through the roof, so there is no need for him to ‘tone up’. That is the difference between him and say your average fat person – the average fat person is nowhere near as fit, nor are they carrying anywhere near as much muscle.

Why Some people Avoid getting a Personal Trainer Even if they Want to Get Fit

Even though people say they wanted to improve their lives when faced with an actual opportunity to do so – they let it pass them by. Why won’t they invest in themselves and their future?  Here’s why:

Because society trains us to shy away from self-investment.

We are encouraged to watch more and more TV, read more books or play more video games. But you know what we’re NOT told to do? Invest in our futures (and ourselves).

How many people do you know who spend more money on acquiring skills, knowledge, and real-world experience than their Sky TV Subscription? Probably very few… if any at all.

For once, can we just face the facts: Society wants you to be lazy and unsuccessful. Unsuccessful people consume more media, are more likely to get into debt, and more prone to buy things in the false hope that it will improve their lives – this is what every marketing department doesn’t want you to know.

If you can see through the fog, then make the investment into a step-by-step program that I spent years – and £1000’s – pouring my real-world knowledge, experience, and advice into. Whether you do it in with In Home Personal Training or our Online Fitness Courses, just do it.

Maybe you think it’s too risky. Even though we have a proven track record with many 5 star reviews from happy clients

So take advantage while you still can. It would be great for you to become one of our next massive success stories.

One more thing :

The programs are all-inclusive. There aren’t any upsells or anything else you can buy from us.

Your In Home Personal Training automatically grants you access to our online courses.

Why? Because we know how annoying an experience it is to buy something and then be told “but wait… there’s more!”

Being Fit WILL Make You Happy According to Science

Exercise & being fit will make you a happier person the latest study finds

People can know fitness is good for the heart and body, helping you live better and longer. But it also spurs the release of endorphins, those feel-good chemicals that promote happiness and contentment. Making Personal Training a perfect treatment for depression, anxiety and other mental health problems. This is one reason why many people are seeking personal training for therapy.

And now a new study in the Journal of Sport & Exercise Psychology adds even more evidence to the “happiness” benefit.

Researchers from the Penn State University found that the more physically active people reported greater general feelings of excitement and enthusiasm, compared with the less physically active and fit people.

“We found that people who are more physically active have more pleasant-activated feelings than people who are less active, and we also found that people have more pleasant-activated feelings on days when they are more physically active than usual,” study researcher Amanda Hyde.

The study tracked the daily activities of 190 college-age students, who were asked to journal the amount and level of physical activity they got in their free time (15 minutes or more), the amount and quality of sleep they got each night, and their overall mental states. At the end of each day for eight days, the participants gave their journals to the researchers.

“Our results suggest that not only are there chronic benefits of physical activity, but there are discrete benefits as well,” Hyde said in the statement. “Doing more exercise than you typically do can give you a burst of pleasant-activated feelings. So today, if you want a boost, go do some moderate-to-vigorous intensity exercise.”

This is not the only study to support exercise for happiness, a study came out in the Journal of Business and Psychology with evidence that bosses who don’t take the time to exercise are more stressed, compared with bosses who make time for fitness, because of the happiness chemicals released in the brain from exercise. This proves that personal training can also help in your career no matter what industry or job you are in.

Attractive People Are More Successful.

Fit looking people are more likely to find jobs & get promoted

Studies have shown that attractive people are usually hired sooner, get promotions more quickly, and are paid more than their less-attractive coworkers. They are also more likely to find a partner, have children, and be more social.

In the study, it was discovered attractive people can earn an average of 3 or 4 percent more than people with below-average looks, according to Daniel Hamermesh, professor of economics at the University of Texas at Austin and author of the book “Beauty Pays: Why Attractive People Are More Successful.” One possible explanation is that beauty positively impacts self confidence and this is why good looking people tend to be more successful.

Because anyone can improve their looks with personal training, therefore improving their confidence, it is possible for anyone can take advantage of this, including you.

What you can do with a MGTfit Personal Trainer

Anyone can become more attractive and boost their confidence, you need only let MGTfit Personal Training help you. Results can happen far quicker than people realise, meaning you can claim the benefits of looking and feeling better about yourself. It’s so much easier to keep motivated and achieve your goals with a Personal Trainer than going it alone. If you think back to the times you have had someone else help you, you may realise how MGTfit Personal Training can help you.

A simple-to-follow exercise plan which would work for a moderately overweight person

A Simple Plan make a Good start in Health & Fitness

These are just basic starter routines, from Personal Trainer Mark Tyson, and are hopefully easy to follow and adapt to suit your needs. You can also mix and match the routines and work on all 3 at once. They compliment each other in this way, and all ultimately lead to the same goal, for example; building muscle greatly helps your weight loss because muscle burns fat all the time!

Also, don’t worry about Reps and Sets, (how many you do, how many times) you can if you like to, but it is not a requirement. Just do how much you can, hopefully until failure (you really cannot do any more, because of tiredness).

Remember, never force or push yourself beyond your limits. Acquire patience and steadiness in your practice. And keep your water close.

Mentally Prepare to Make a Good Start and to be Fit

Close your eyes and take a few deep breaths. Know that you are about to do exercise. Know that it will help you achieve your goal, really take the time to believe it. If you can, see yourself in your mind’s eye having succeeded, and you are now slim, muscular etc (whatever your goal is). Make sure to step into your new successful self, see through their eyes and feel how good it feels to be you, having achieved your goal with the help and support you needed from MGTfit. Then begin your exercise.

Weight Loss Plan

  • Weight loss exercise. Stand against a wall so that your heels, bum, upper back and head are against the wall. Inhaling through your nose, stretch your body upward, pulling your stomach in as far as possible so that your chest expands fully. Keep your arms by your sides. Your shoulders should feel like they are expanding and pressing against the wall. Exhale as quickly as possible through your mouth. Blow the breath our fully. You should feel your entire body tighten automatically if done properly. Practice as many times as you can, aim for 7-12 in general.
  • Power walk. However long you can, either outside or indoors. On the spot, down to the shops or up and down the living room. Do it with meaning. Put a few items of clothing or some tins into a back pack and wear it while doing the power walk. Keep your back straight and shoulders back, head held high, be proud of what you are achieving.
  • Stair Climb. Up and down the stairs you go! However long you can, you can also use the backpack from the last exercise. You can rest when you get to the top, and use the bannister to help.  You can also get a cloth, and use this exercise to really clean the stairs! This will double the benefit of the exercise and keep your stairs sparkling haha. If you live in an apartment or bungalow, find some stairs. Go to a friends, a shopping mall, the library if they have them, this again doubles your exercise into a social outing.
  • Sat down window washing. While watching TV or listening to music etc. Pretend there is a dirty window in front of you, and start cleaning it. You can hold tins or other small weights and pretend they are you sponge and cloth. Make large circular movements, then small scrubbing movements. Keep both hands moving, and again, do this until you are sweating and can’t do any more.

Increase Muscle Plan

  • Press and Push Ups. These are the tried and true exercises to build a great upper body of muscle. do theses as often as possible giving yourself about a day or two days rest at least once a week. Start of with slow movements, remaining in control of your body, from the top with your elbows slightly bent and lower yourself down until your chest is level with your elbows. Keep your back straight. and legs straight out also. As for the push up, Lie on your back, bring your knees up and have your heals about a hands width distance from your bum. Have your hands clasped behind your head, and start to bring your chest up. Don’t try to bring your chest all the way up, You only need to come up a little bit before you feel it working. Keep doing these exercises until you need to stop.
  • Lunges. Keep you back straight at all times, shoulders back proudly. Stand in a normal position. Bring your right leg forward, knee bent and foot on the ground, in a neat right angle. Your left leg should be behind you also in a right angle. Come back to the starting position, now go forward with your left leg. This is another tried and true exercise, so keep doing them until you need to stop. Hold some weights in each hand to make this harder.
  • Wight lifting. Grabs some household items of various weight. Now, Alternate between these exercises until you need to stop, using the different weights for each exercise to keep your body improving. Bicep curl (Start with your arms down by your side, then slowly bring them up to you chest, as you do so turn your wrist so that your palms would be facing you. Then slowly bring the weights back down to your sides. The whole movement should last 4-5 seconds.), shoulder press (From the shoulder, Your elbows level with your shoulder, bring your weights above your head in a smooth controlled movement. Do not lock out the arms, meaning they should not be perfectly straight. ), fly (From the same position of the bicep curl bring your weights forward until your arms a level with your shoulder in from tot you. Keep a slight bend in the elbow. And then bring the weights back down. Next bring the weights up so that your body forms the cross and you look like you are flying. Keep alternating).

Increase Fitness Plan

  • Sprinting. No jogging. Short bursts of sprinting in between walking. No requirements on the duration or distance. Just do what you can. Think of yourself as a lioness chasing a meal. You will never miss a bus again!
  • Stairs. See the weight loss section. Do that only as quickly as possible. No weights, just run up and down the steps.
  • Boxing punches. Remain on the balls of your feet and develop a need to move about. Glide like a ball room dancer. Bring your arms up, form your fists with your thump tight over your fingers, and start punching the air.  The most important part is remaining in control of the movement, so you need to snap your fist forward and be able to stop it at the point. Not letting your arm shake as if your fist was on a piece of rope.
  • Skipping. Keep it nice and simple. Skip for as long as possible, if you cannot skip, try. I started out getting one or two skips, now I skip for as long as I need to!

10 Secrets to Adding Muscle For Women & Those Over 50

Its not just young men that may benefit from adding muscle, when you start to think about the importance of muscles for stability, strength and shape (beauty). The increased stability will help those over 50 who may start to become nervous about falling, and women who naturally want to look more beautiful – stability will help with visual poise. Increased strength will help anyone over the age of 50 remain independent, with a better quality of life to enjoy retirement. While all women should look to increase their strength and increase their testosterone levels for better career prospects, and their own safety. Finally – shape, or beauty. Which you do for yourself, for the increased confidence, to cultivate attraction and open doors.

The 10 Secret Ways to add muscle and improve Stability, Strength & Shape

The best way to get this done is to be steadfast and patient. Gradually put on muscle, slowly increase how much you eat and train. Big changes fast are not the answer, your body won’t appreciate it. Everything comes to them that waits. And don’t settle for the excuses, take ownership, get serious and jump ahead.

  1. Eat 4-6 meals daily, plenty of meat and veg
  2. Make each meal count.
  3. Have a breakfast with some dairy & protein
  4. Try fasting on a Sunday
  5. Reduce refined sugars and sweets.
  6. Increase water intake
  7. 1 serving of protein with each meal (about the size of your hand).
  8. Give your body time between meals, the ideal is 3hrs.
  9. Follow a Good Personal Training Plan
  10. Get 8 hours sleep. No excuses.

Try to limit your water from plastic bottles – there is some warranted worry about micro-plastics. Buy a good BPA free water bottle, or Fruit infusion bottle. Don’t worry about lapses – they happen, and don’t try to do everything all at once. Implement each new habit slowly, one at a time. This is the best way to add muscle and attain great shape, strength and stability.

Do You Really Need A Personal Trainer?

Do I need a personal trainer? For most people, maybe not, but you do need a sound fitness routine.

If someone were to throw jewels at Sparrows to scare them off, he would be declared a fool for giving up something so valuable to gain something so trivial. If you succumb to trivial desires (Food, Laziness etc.) at the expense of your body, or your career or your partner, it is exactly like throwing jewels at sparrows.

Individuals who do not exercise regularly are at greater risk than others of developing chronic diseases such as coronary heart disease, hypertension, hypercholesterolemia, cancer, obesity, and musculoskeletal disorders. The importance of regular exercise in not only preventing disease and premature death, but also in maintaining a higher quality of life, received recognition in the first U.S. Surgeon Generals report (U.S. department of health and human services 1996). But Improvements in health depend on the careful balance of an exercise plan designed by a fitness expert. A plan needs to be steadfast and patient to ensure the prime benefits and prevent injury. The volume of exercise needed for the same degree of health improvement varies among health benefit indicators, and too much physical activity is associated with negative health consequences or over use injuries. This is where Personal Trainers will always trump apps, books and YouTube videos. Your Personal Trainer will get to know you better than any app, thus he/she will be able to tailor a fitness plan more appropriately to your needs, body and goal.

Health benefits of exercise

Help in:

  • controlling body weight;
  • building and maintaining healthy bones, muscles and joints;
  • developing strength and agility in older adults so they are better able to move about without falling; and
  • creating a sense of psychological well-being.

Reduction of

  • ​blood pressure in people who already have high blood pressure, and
  • feelings of depression and anxiety.

Reduced risk of

  • dying prematurely,
  • dying prematurely from heart disease,
  • developing diabetes,
  • developing high blood pressure, and
  • developing colon cancer.

Cardiovascular disease (CVD) causes the death of more than 16.7 million people worldwide each year. Coronary heart disease accounts for more deaths annually than any other disease with more than 500,000 deaths each year. Epidemiological research indicates that one of the risk factors in CHD is physical inactivity. You don’t need to become a health and fitness ambassador, but if you are struggling, you do need a steadfast and patient exercise program, planned and carried out by an exercise scientist, that can bring about all the benefits of exercise and reduce all the fatal risks from inactivity.

In all things, you can check with yourself. Am I throwing jewels at sparrows? If you are given a healthy body; designed to live 100 years, you can be declared a fool for doing anything that may shorten that time. That is not to say you must never drink, smoke or do anything risky. But it is the excess of things, mostly an excess of inactivity that will be harmful to you. If you cannot control your pleasures, it is worth while seeking help from someone trained to help you. If you cannot afford a Personal Trainer – try at least the following:

  •  If you have a smartphone, set an alarm/ reminder to go for a walk every day.
  • During adverts on TV, stand up and take a walk into another room.
  • Keep the remote next to the tv, this serves two purposes; 1, You always know where it is and 2, you need to get up and walk a short distance to change the channel; interrupting a period of inactivity.
  • Buy a Wii U, This is a great family console where a great emphasis is on movement.
  • Find a parking space or get off the bus a little way away from where you need to go, giving yourself the opportunity to stretch your legs.
  • Buy a cheap camera and take up photography, as you explore your local area you will be walking leisurely. Do this at the times when you usually comfort eat/ smoke or drink.
  • Track you steps in work, increase them by taking the stairs, or rather than phone the next department, walk over there and introduce yourself personally.

Finally, follow these three essential mottos for nurturing your health.

  1. Avoid violent anger,
  2. reducing your worries,
  3. reducing your appetite.

Follow these essentials as best as you can, and if you can afford an in home personal trainer have a think if it will be of benefit to you.

Vintage Technology to help you be fit – Wii U

The Wii U was one of the most underrated fitness gadgets ever. But you can still grab one and on the cheap to add something more to your fitness routine.

No other fitness game or technology is as easy to get into and as fun as Nintendo’s Wii Fit U. I can’t recommend any other product that will help you in your fitness goals. It has helped many already and brought families together as a unit rather than all separately watching their own TV shows in different rooms. If you don’t have a Wii U then get one here. 
 Not only is it good for fitness, but you can pick up a free copy of brain training plus future releases like Art Academy to teach everyone how to draw. It is cheap to run, only using the fraction of energy compared to most current gen consoles on the market.

Wii Fit U

It’s time to get fit and take your exercise to the next level! Play Wii Fit U and check out a range of great new exercises that use the Wii U GamePad, Wii Balance Board or both, as well as some of the exercises you already know from Wii Fit and Wii Fit Plus. Available exclusively for Wii U, you’ll experience a work out that is as engaging and fun as it is effective when you buy Wii Fit U. Thanks to the unique combination of the Wii Balance Board and incredible Wii U GamePad controller, you’ll be able to take in all sorts of body training activities.In this release, Wii Fit U offers everything that made the original title a success but brings in new elements that improve on the series. Now, you can do activities and exercises without your TV using the GamePad, pretty handy if the main living room screen is in use! In addition, use the controller to run a Body Test, check your progress and keep track of your results and weight, as well as add photographs with the integrated camera that will help you chart your physical development.

You can pick up the game and the Balance Board, then you can play Wii Fit U games like Dessert Course, which challenges you to take steps and balance desserts using the GamePad like a tray. In Core Luge, you’ll need to sit on the board and tilt to negotiate the icy course, while Trampoline Target will ask you to lean carefully and land your character at the centre of the trampoline. The TV will show what height your Mii character is reaching, while the GamePad offers a bird’s-eye view on its integrated second screen.

Extra Games for Fitness on Wii U

Not only are there a multitude of fitness games and activity games like just dance, but you can also pick up games to teach you how to draw, such as Art Academy. You can also download many, many brain training games to keep your mental health as tight as your physical health.

Best of luck with your fitness, whether you go to the gym, diy or with a personal trainer!


Client Questions: What are the best Supplements to take? We consider good examples for fitness.

There is no certain evidence that will guarantee that supplements will work for you. What we will look at here is a few supplements in the two main areas, that many in the fitness industry consider good examples of supplements to take.

 Muscle Building

Protein is your big friend here. Even Genghis Khan and his Mongols knew about the benefits of protein. Muscle will burn fat and keep you thin, even when you ‘pig out’ as muscle takes more calories to maintain. Women- don’t be afraid of adding some muscle, aspire to look like the women of Sparta and you will enjoy the same freedoms.

USN Pure Protein IGF-1

Maximuscle ZMA

Fat Loss

It’s very important to keep fat in your diet as it is so important for the body to maintain health. From glowing skin to shiny hair and your general well-being, it’s dangerous to cut it out of your diet. However, you may want to lose some of the excess fat stored around your body, in which case here are some good supplements to take:

Protein Empire High Strength CLA Supplements | 3,000mg Per Serving, Stimulant & Caffeine Free Fat Metaboliser, Cellulite Reducing – 120 Softgels

Grenade Thermo Detonator Weight Management Supplement, Tub of 100 Capsules