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Want to Lose half a Stone? Read This!

Want to Lose half a Stone? Read This!

Want to lose a few pounds? Do this!

Losing weight is really simple. But it’s not necessarily easy. If you want to lose a few pounds, you should follow the advice in this article – because it works and it’s pretty easy to follow too.

Why do we store Body Fat?

Because our bodies are programmed to keep excess calories rather than waste them. Think about it – for most of human existence getting hold of calories was tough because food was scarce. There were no fridges and no supermarkets. So eating excess food and storing those excess calories in fat cells was the most efficient way to survive.

That mechanism is so efficient that in today’s world it’s causing some huge health problems. Today, calories are ubiquitous and cheap. Only one adult in three is at their correct weight. The other two are either overweight or obese.

How to Lose existing Body Fat and Stop Calories getting stored as Body Fat in the future.

Eat fewer Calories

Burn more Calories

Both the above!

Both The Above! Is the best option – but as ever, even though it sounds simple, things are not so easy because you need a simple set of rules. Apply the rules and it all works – guaranteed!

The Easy Way to do it

If you follow these steps, you’re guaranteed to lose Body Fat. But you have to make a commitment to do this diligently for 4 weeks. If you do that, you’ll lose about 8 pounds – slightly over half a stone.

No.1 Get Active – a LOT MORE active!

No.2 Lift Heavy Things – This is VITAL!


Let’s Look at Each Point in Turn

– Get Active – a LOT MORE active!

Most of us have sedentary jobs these days, and we burn very few Calories in the office. You have to move around a lot more. I mean A LOT MORE! That means taking EVERY opportunity to avoid ANY labour saving device like cars, lifts, escalators, buses etc. whenever possible. If you can walk instead, do it. If you can climb stairs, do it! It’s a really great habit to get into so start now. You need to be active EVERY DAY, as many times a day as possible. Take a walk at lunchtime too – you’ll work better and feel better! And make sure you get to BootCamp as often as possible.

– Lift Heavy Things – This is VITAL!


If you don’t lift heavy things, your body will KEEP your BODY FAT and LOSE your MUSCLE! The EXACT OPPOSITE of what you want! I’ll write another article about this in a later BLOG but believe me, you will lose your Muscles if you don’t use them and ESPECIALLY SO if you are eating fewer Calories to lose weight. Come to BootCamp and grab the heaviest Power Bags you can handle! Don’t be afraid of getting masculine ladies, most men struggle to do so!


Ok, this is the big part of the deal. If you get this wrong, keeping active and lifting things won’t make much difference. Eating the correct way is key. But counting calories and tracking food intake is tedious and time consuming. So use the EASY SIDE PLATE METHOD:


Eat little and often. Don’t famine and feast or you’ll store Body Fat. You also eat badly and eat too much when you’re really hungry. Eat no more than you can fit on a side plate and have five or six small meals each day.


Avoid Processed Food. It’s full of hidden Calories and chemicals. Eventually it will kill you. Enough said.


Eat Protein and Vegetables or Fruit with EVERY Meal – and NOTHING ELSE. Lean Protein, such as meat, fish, Quorn and Vegetable Protein is vital for your wellbeing and health and contains very little fat and few calories. Eat Vegetables and Fruit with every Meal, don’t cover them in sauce and NEVER deep fry anything! Simply prepared Vegetables and Raw Fruit are very low in Calories and filled with vitamins, minerals and fibre. It’s almost IMPOSSIBLE TO FIT MORE THAN 250 Calories of Protein and Vegetables onto a side plate and if you’re eating five or six plates in a day, you’ll only be consuming about 1500 Calories – so you’re guaranteed to lose Weight. Lift heavy things at BootCamp and it’ll be Body Fat you lose, not Muscle! Don’t eat anything else, just protein and Veg/Fruit – that still gives you plenty of variety!


Drink Water. Coffee, Tea and Soft Drinks are great but limit yourself to 2 cups a day. Water is by far the best drink if you want to lose weight and feel better. Don’t worry about meeting a target, just drink whenever you’re thirsty and make sure that at least once per day, your pee is clear, not dark – that way you’ll know you’re not dehydrated.


Don’t Drink Alcohol. A tricky one this but if you were trying to get fat,alcohol is the way to do it! It has lots of calories and almost all of them turn into fat very easily indeed. A great many of us drink too much anyway. Limit yourself to a couple of drinks at the weekend and be strict about that – it’s not that difficult!


Kill your Sweet Cravings. I’m going to nail this here and now by telling you that human beings are designed to crave sweet things, so it’s quite normal. What’s not normal is to be surrounded by sweet things all the time – welcome to the modern World – and chronic obesity. If you crave sweet things, you need a tool kit to stop you diving into the biscuit tin. Here are some tips and tricks you might find useful if you get the craving:

  • Chew Sugar Free Gum
  • Drink a small Espresso
  • Clean your teeth – it works!
  • Drink a large glass of water
  • Have some fruit
  • Have a Weightwatchers Yoghurt (just 50 Calories and tastes great!)
  • Go for a 10 minute walk

After a while, you’re cravings fade and it becomes a lot easier. You just have to stick to it for a week or so, then it’s easy.


Want some more guidance with food? Take a look at my list of Red, Orange and Green Foods – eat Green stuff and avoid Orange and Red! Click Here for More!




Captain Felix Deer joined the Army in 1985 and served in a number of Training Officer roles, qualifying as a Unit Fitness Officer in 1986. Since leaving the Army in 1994, Felix has sold property, built houses and flown airliners for a living, but has always maintained his keen interest in Fitness.

The Power of Group Exercise!

The Power of Group Exercise!

Want Better Results? Less Stress? To Feel Great? We’ve got the answer – and it’s all about other people!

It’s official – working out at BootCamp is sooooo much better  than doing it alone!

A study published in the Journal of The American Osteopathic Association found that Group Exercise participants showed a 13% gain in mental wellbeing, a 25% improvement in physical fitness and a 26% reduction in stress levels.

Exercising alone can be great, but the vast majority of us will see better results, train more often and be less likely to drop out of exercising if we train in a group. Think about it – humans are social creatures and we like being with other people – that’s when we thrive!

It comes down to “the need to belong” – with family, at work and at BootCamp too!

Group exercise has all the obvious benefits or working out, but the feel good factor of doing it with others can be a massive boost in this busy, stressful world. So if you need a little boost or could do with some de-stressing, come along to BootCamp and feel good about yourself!

Not had your Free Trial yet? Click here!

Want to win a FitBit, Sweaty Betty Vouchers, Go Ape tickets and more? Bring a Friend to BootCamp or come to your Free Trial – or both!

Just turn up for your chance to win.

See you at a Workout soon!




Captain Felix Deer joined the Army in 1985 and served in a number of Training Officer roles, qualifying as a Unit Fitness Officer in 1986. Since leaving the Army in 1994, Felix has sold property, built houses and flown airliners for a living, but has always maintained his keen interest in Fitness.

The Secret to Fat-Loss – Sean reveals everything. . .

The Secret to Fat-Loss – Sean reveals everything. . .

The Secret to Fat-Loss . . .



So first of all let me start by saying that this isn’t really a “secret” but it is probably the most over looked part of success when it comes to losing fat/weight or achieving your health and fitness goals, and that is. . . consistency.


It sounds simple and obvious but if there’s no consistency there’s also likely to be no results. Your body is a reflection of what you do consistently over days, weeks, months and years. If you workout consistently you will get fitter and stronger, not immediately but over the course of time. If you control your calories consistently over weeks and months you will lose weight, more importantly you will lose body fat.


The trouble is that we aren’t good at being consistent. How familiar does this scenario sound:


You want to lose weight for your holiday in 6 weeks. You decide to go low carb (I wouldn’t recommend but I know a lot of people choose this option). You stick to it religiously for the first week and its great. You lose weight (this is mostly water weight in the first few days) and you feel like your losing body fat. But come the second week its getting hard to stick to, your energy is low, your hungry a lot of the time and you can’t stop thinking/dreaming about some delicious carbs. Not only that but your progress has slowed down, the scales aren’t going down as quickly any more and you’re getting frustrated. This seems like a lot of effort and you only have 4 weeks left until holiday now. Let’s give up/try something else.


This was me many times and I wondered why I couldn’t see results. The truth is that there is no magic way to lose weight/body-fat. You need to be in a calorie deficit (spending more energy than you’re taking in) and you need to do it consistently for weeks. The best diet is the one you can maintain/stick to over those weeks.


To work out how many calories to start dieting on, CLICK HERE.


To see how to choose your foods when trying to losing weight/body-fat, CLICK HERE.


Remember don’t get frustrated if you think results are slow. The best and healthiest way to drop weight is at a speed of about 2lbs per week. The next time you decide to try and lose some weight, make sure you choose something maintainable and give yourself 6-12 weeks to stick to it. I promise, results will come.


1000 Calorie BootCamp – Fitness and Fatloss made simple


Like this article? Click here for more 



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Captain Felix Deer joined the Army in 1985 and served in a number of Training Officer roles, qualifying as a Unit Fitness Officer in 1986. Since leaving the Army in 1994, Felix has sold property, built houses and flown airliners for a living, but has always maintained his keen interest in Fitness.

9 reasons why you should exercise!

9 reasons why you should exercise!

We all know exercise has lots of benefits – but did you know…?

1. Exercise reduces stress.

Rough day at the office? Head to BootCamp for instant stress relief. Exercise releases chemicals that help moderate stress and also gives you time out to switch off from your busy life.

2. Exercise boosts happy chemicals.

Exercise releases endorphins, which create feelings of happiness and euphoria. A recent study found that exercise is more effective at lifting mood than antidepressants for people experiencing moderate depression. It’s why Doctors recommend exercise!

3. Exercise improves self confidence.

Regular Workouts can help you look and feel better about yourself. Studies show that exercise plays a huge part in boosting self confidence and self esteem. So if you want to feel better about yourself, come along to BootCamp and get stuck in!

4. People love being outdoors.

Getting closer to nature is good for the soul and exercising outdoors is almost always better than being stuck indoors. Just think how happy your dog is when it gets to the park!

5. Exercise can prevent cognitive decline.

It’s sad but true. Getting older doesn’t always mean getting wiser. Brain function inevitable begins to declines with age but regular exercise can help to keep the grey matter firing and alert. Working out requires concentration, coordination, motor skills and agility. Combined with increased blood flow and a flood of endorphins, these help create new neural connections and strengthen existing neural pathways. In other words, you’re more on the ball if you exercise regularly!

6. Exercise can alleviate anxiety.

Which is better at relieving anxiety – glass of wine and an evening on the sofa or a moderate Workout? The warm and fuzzy chemicals that are released during and after exercise can help people with anxiety disorders calm down and feel more relaxed.

7. Exercise reduces fat in your bloodstream.

If you exercise regularly, the amount of fat floating through your arteries drops by two thirds. Which is good news since that fat can fur up those arteries and cause coronary heart disease and other problems. So Workout regularly and keep those important coronary arteries clear!

8. Exercise can help treat type 2 diabetes.

We’ve actually done this for some of our clients over the years – and it’s a life changer for people. Type 2 diabetes is actually very serious and almost entirely caused by lifestyle. By exercising regularly and eating the right sorts of foods, type 2 diabetes can be improved or even reversed in the majority of cases.

9. You’ll never be on your own!

Exercising in a group is great for making new friends and meeting new people. At BootCamp, we’ve brought hundreds of people together and had a marriage or two! We can’t guarantee that you’ll find the love of your life, but you’ll certainly find lots of new friends and fun people at our Workouts. So if you haven’t been along for your Free Trial with us yet, what are you waiting for? It could be the start of something beautiful!

See you at a Workout soon!

Click here for your Free Trial with us!

Want more BLOG Articles? Click here.




Captain Felix Deer joined the Army in 1985 and served in a number of Training Officer roles, qualifying as a Unit Fitness Officer in 1986. Since leaving the Army in 1994, Felix has sold property, built houses and flown airliners for a living, but has always maintained his keen interest in Fitness.

Want to tone your Buns? Here’s how!

Want to tone your Buns? Here’s how!

If you want a toned butt, you only need to do two things – but you have to do them right! Professor Gluteus Maximus tells you all you need to know…

I suppose that we’d all like toned buns if we could have them – but getting them is another thing! Actually, it’s really quite simple. You must do two things:

1. Tone the muscles of your butt and thighs to get that firm, toned look.

2. Burn off any excess body fat that is making your butt look “squidgy.” The best way is to keep active and eat really healthily – just vegetables, lean protein, olive oil, fruit and lots of water. Nothing processed please!

Let’s start with the toning bit. Firstly, you must work your glutes hard – really hard until they scream at you! The exercise routine below will tell you what to do, but the secret is to keep chasing that muscle screaming sensation – that’s the signal for your body to strengthen and tone your buns. Remember, go for the BURN every time!

28 Day Butt Toning Routine made simple:

Always warm up with a gentle jog and some full range of movement mobility before beginning any Workout. Do each exercise slowly and with a full range of movement when possible. Each day has two exercises. Do the first, then the second. Repeat three times.

Week One:

Monday: 10 x Squats plus 20 x Scissor Kicks. Repeat x 3. 

Tuesday: 20 x Lying Side Leg Raises (each leg) plus 30 second Standing Butt Squeeze. Repeat x 3.

Wednesday: Glute and Hamstring Stretches for 15 minutes.

Thursday: 15 x Static Lunges (each leg) plus 60 second Superman. Repeat x 3.

Friday: Glute and Hamstring Stretches for 15 minutes.

Saturday: 20 minutes of stair climbing or steep uphill walking followed by 20 x Glute Bridge Hip Raises.

Sunday: 30 minute medium pace Jog followed by Glute and Hamstring Stretches for 15 minutes.

Week Two:

Same as Week One but increase repetitions by 5 and time by 15 seconds. For Lunges, try raising the rear leg off the ground on the first stair in your house and add weight by wearing a rucksack with 5 – 10kg inside.

Week Three:

Same again but increase repetitions by another 5 and time by 30 seconds. Add weight by wearing a rucksack with 10 – 15kg inside.

Week Four:

Same again but increase repetitions by another 5 and time by 60 seconds. Add weight by wearing a rucksack with 15 – 20kg inside.

How to do the exercises:

Squats: Stand with feet slightly wider than shoulder width apart, with feet angled outwards somewhat.

Scissor Kicks: Stand with feet firmly planted. With a straight leg, lift until your leg is parallel to the ground. Now replace and do the same again with the other leg.

Lying Leg Side Raises: Lie on your side on the ground, resting on your forearm and elbow. Now raise your upper leg  as high as possible and hold for a 2 seconds. Change sides and repeat with your other leg.

Standing Butt Squeeze: Stand with feet firmly planted and close together. Hold onto something solid and squeeze your buns as hard as possible. If you’re not grimacing, you’re not squeezing hard enough!

Static Lunges: Take a big, big step forward. Plant your front foot firmly and allow the heel of your rear foot to rise as necessary. Keep your torso upright and lower yourself down until the knee of your rear leg is just an inch off the ground. Now come back up and repeat, but don’t change legs or feet position. You complete all reps with one leg forward and both feet planted, then change legs and complete all reps again. 

Superman: Kneel on all fours, with a flat back and slightly tightened tummy. Now lift your left leg and your right arm and hold out straight for a count of three. Squeeze your buns and tighten your tummy at the same time. Repeat, alternating arms and legs each time.

Glute Bridge Hip Raises: Lie with your back on the ground (or slightly raised on a Reebok Step) with your feet firmly planted and knees at 90 degrees. Hold a weight across your hips. Don’t be afraid to use a heavy weight – a rucksack is ideal – and now raise your hips upwards so that you are resting on your shoulder blades and feet, with hips raised high. Squeeze your buns as hard as possible! Hold for a count of 4 and repeat.

Eating Healthily to lose Body Fat: Check out our other BLOG Articles to learn more about this. Put simply, you must eat only vegetables, lean protein, olive oil, fruits and lots of water. No processed food please! No pies, cakes, buns, sweets, ready meals, takeaways – and reduce your alcohol intake too!

If you follow this advice properly, you’ll notice a huge difference in just 28 days!

Not been to your Free Trial yet? Click here!




Captain Felix Deer joined the Army in 1985 and served in a number of Training Officer roles, qualifying as a Unit Fitness Officer in 1986. Since leaving the Army in 1994, Felix has sold property, built houses and flown airliners for a living, but has always maintained his keen interest in Fitness.

Jogging will not get you a great body – here’s why…

Jogging will not get you a great body – here’s why…

Want a great body? Then jogging is not the answer… 

I thought jogging was good exercise?

It is! But jogging alone will not get you the lean and toned figure that most people want. Jogging is excellent exercise and can help towards losing body fat, getting fitter, lowering blood pressure and a host of other benefits, but if you want to get really fit AND have a great figure, you’ll need to do some other things too.

In the UK, about 90% of people would like to make changes to their body shape.

Please believe me when I say this: I think far too much emphasis is placed on looking fit and healthy, rather than being fit and healthy. So I don’t advocate people being too critical about the way they look. People come in all shapes and sizes and only 2% of the population has the ideal body type and shape portrayed in the media – gorgeous, muscular guys with six packs and beautiful women with tiny waists and long slender legs. That’s not the real world. But if you are looking to lose a few pounds and tone up, and most people are, then here at LemonBody, we know what works – and it’s not just about going for a jog!

Adaptivity, the key to success for your health, fitness AND your figure!

When you exercise, your body responds in predictable ways. Your body “adapts” (and reacts) to the training you do. So when you go jogging and get your heart and lungs working, they get stronger and more efficient and jogging becomes easier the more you do it. This is adaptivity. But rather than just jog, try sprinting. Working really hard in short bursts is much more effective.

When you lift heavy weights, your muscles become more toned and much stronger. This is adaptivity again. But the weights MUST be HEAVY! Do NOT be afraid of heavy weights!

To get fit and healthy, you need to follow a training regime that targets all elements and not just one. This is why jogging on it’s own is not the right thing to do if you want to get fit and look great too.

So what should you be doing to get fit and look great?

A combination of things: 

  • Warm up thoroughly
  • Increase your heart rate with moderate to vigorous exercise – in short bursts of activity twice a week
  • Work ALL of your muscles HARD until you feel the “burn” or “pump” twice a week
  • Cooldown and stretch at the end of your Workout
  • Eat natural, fresh food with lots of vegetables and fruit and lots of lean protein – avoid anything processed and keep away from too much sugary stuff (tricky in this day and age!)

Try doing the routine below for just 4 weeks and see what a huge difference it makes!

Always warm up thoroughly and stretch after your Workout!

To shed body fat and get really fit quick – do this:

Hill Sprints: Find a hill. Run up it for 20-30 seconds. Now walk down again, catching your breath. Repeat this 10 times and try to go as fast as you can uphill. Take your time on the way down to recover. When you’re done, go for a gentle 5 minute jog to finish off.

To tone muscle and tighten your tummy, arms, butt and thighs – do this:

Resistance Training: (I wrote a BLOG article on this and you can find it here). You must work your muscles HARD. As soon as it gets easy, it stops working, so make it difficult! You can add weight or repetitions to get the “burn.” If your muscles aren’t burning, they’re not toning! Try these exercises – do 12 repetitions and repeat 3 times, alternating between the 2 exercises with no rest. E.g. 12 Press Ups, followed by 12 Bicep Curls. Repeat. Repeat again.

  • Squats and Calf Raises
  • Lunges and Calf Raises
  • Wide Sumo Squat (all the way down, halfway up) and Hip Lifts (hold for 45 seconds and SQUEEZE those buns!)
  • Press Ups and Bicep Curls
  • Overhead Press and Bent Over Rows
  • Tricep Dips and Hammer Curls
  • Crunches and Superman (Superman slowly  with pauses, 45 seconds)
  • Crunch with Side Punch and Superman as above
  • Leg scissors and plank (hold for 30 seconds)
  • Side plank, alternate sides and hold for 30 seconds

Week One:

  • Monday – Hill Sprints x 10
  • Tuesday – Resistance Training
  • Wednesday – Rest/Stretching/Yoga
  • Thursday – Hill Sprints x 12
  • Friday – Resistance Training
  • Saturday – Rest
  • Sunday – Relaxing Sunday walk somewhere peaceful and beautiful

Week Two, Three, Four:

  • Hill Sprints as above but add 2 more Hill Sprints each session (14, 16, 18, 20, 22, 24).
  • Resistance Training as above but add MORE resistance (or reps, or both) in each successive session.


Of course, we do this sort of thing at BootCamp all the time, which is why our Members are so fit – and they really are too! So come along and have your Free Trial if you’re not already a Member. It’s a lot of fun and you’ll start seeing benefits straight away!


If you need more advice about this or any other health and fitness topic, please get in touch. We’re here to help!

For more BLOG Articles, click here.

Not had your Free Trial Workout with us yet? What are you waiting for?




Captain Felix Deer joined the Army in 1985 and served in a number of Training Officer roles, qualifying as a Unit Fitness Officer in 1986. Since leaving the Army in 1994, Felix has sold property, built houses and flown airliners for a living, but has always maintained his keen interest in Fitness.

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