Ok lets get the cards out on the table, im with people taking the diet jab, it doesnt make you a bad person!! my only concern is the amount of muscle your losing. please consider the health implications and take a fitness professionals advise about maintaining muscle mass. With the growing popularity of GLP-1 medications such as Mounjaro , Ozempic , and Wegovy , many people are finally seeing the weight loss results they’ve struggled to achieve. These medications can reduce appetite and help with blood sugar regulation, making it easier to eat less and lose weight. But there’s an important downside that often gets overlooked: muscle loss . The Truth About Weight Loss: It's Not Just Fat When we lose weight, we lose more than just fat. Without proper resistance training, up to 30% of that weight loss can be muscle . That’s a big problem because muscle is crucial for: A faster metabolism Joint support and injury prevention Strength and energy for daily life Long-term weight maintenance Blood sugar regulation Preventing aging JUST TO NAME A FEW Why You Need to Lift Weight training helps preserve and build lean muscle. Even if you’re in a calorie deficit or on appetite-suppressing medication, resistance workouts stimulate muscle retention. This helps you: ✅ Burn more calories at rest✅ Stay stronger as you get leaner✅ Avoid the “skinny fat” look (low weight but low muscle tone)✅ Improve long-term results and reduce weight regain Our Advice at BODYPRO If you’re using a GLP-1 medication, don’t skip the gym . Strength training 2–4x per week, even with bodyweight or resistance bands, can make a huge difference in how your body looks and feels. Pairing medication with proper training and protein intake means you’ll lose more fat and hold onto what matters — your muscle and strength. Want a customised training plan that works with your medication?Get in touch — we’ll build it for you.

Creatine has long been a staple in the supplement world, particularly among athletes. But despite being one of the most researched and effective supplements on the market, creatine is still widely misunderstood, especially by women. Myths about bulkiness, masculinity, or unnecessary supplementation often deter people from reaping its real, science-backed benefits. Let’s clear the air: creatine isn’t just for men, and it definitely doesn’t make you look bulky. What Is Creatine? Creatine is a naturally occurring compound found in small amounts in foods like red meat and fish, and synthesized in the body from amino acids (arginine, glycine, and methionine). Most of the body’s creatine is stored in muscles, where it helps produce energy during high-intensity activities. Supplementing with creatine, typically in the form of creatine monohydrate, increases your muscles’ creatine stores so what are the benefits? latest research shows it not just about your muscles. The Benefits of Creatine 1. Increased Strength and Power Creatine enhances performance in high-intensity strength training and explosive movements. You can lift heavier, push harder, and recover faster between sets — all of which support better results in your workouts. 2. Improved Muscle Recovery Creatine may reduce inflammation and oxidative stress post-exercise, helping muscles recover faster and reducing soreness. 3. Supports Lean Muscle Growth — Not Bulk Here’s the big myth: many people, especially women, worry creatine will make them look “bulky.”The reality? Creatine supports lean muscle development. Not massive muscle gains unless combined with heavy training, high-calorie intake, and specific genetic predisposition. 4. Brain Health and Cognitive Benefits Emerging research suggests creatine supports brain function. It plays a role in energy metabolism in the brain, and some studies link creatine to improved memory, attention, and reduced mental fatigue especially under stress or sleep deprivation. 5. Bone Health and Aging Creatine can help preserve muscle mass and strength as we age, which is crucial for bone health, balance, and independence. It may be particularly beneficial for postmenopausal women or those at risk for osteoporosis when combined with resistance training. Creatine for Women: Why You Shouldn’t Skip It Women often face more barriers to building muscle and maintaining strength due to lower levels of testosterone. Creatine can help level the playing field by improving training output and preserving lean muscle, essential for metabolism, longevity, and body composition. Contrary to the “bulky” myth, creatine can actually help women feel  more toned, stronger, and confident. It helps reshape your physique by making your muscles more efficient and effective, not enormous. My recommendation would be that all women take creatine.. How to Take Creatine: Dosage and Tips Standard Dosage: Dose : 3–5 grams per day of creatine monohydrate. Best Practices: Take it daily , even on rest days. It’s okay to mix it into water, juice, or a post-workout shake . Time of day isn’t critical , but post-workout may have a slight edge in terms of absorption. Drink plenty of water  to stay hydrated. Final Thoughts: Creatine Is Safe, Effective — and For Everyone Creatine is not a “men’s” supplement. It’s a well-researched, effective tool for improving performance, strength, and health — and women can benefit just as much, if not more. It won’t make you bulky. It won’t change your hormones. It will  help you feel stronger, train harder, and age more gracefully. So whether you're lifting weights, running, chasing kids, or just looking to support your overall health — creatine might be the simplest, smartest supplement you’re not yet taking. In Summary: Creatine is safe and effective  for women and men. It supports strength, recovery, brain health, and longevity . It doesn’t make you bulky  — it helps build lean, functional muscle. Daily dose: 3–5 grams  of creatine monohydrate. It’s one of the most researched supplements  in existence — and it works. Still not sure if creatine is right for you? Ask your Dr, especially if you have kidney issues or other medical concerns. But for most healthy individuals, adding creatine is a smart, science-backed way to support your training and overall vitality.

Ozempic for Weight Loss: What You Need to Know Ozempic (semaglutide) has gained attention as a medication for weight loss, originally developed to manage type 2 diabetes. But how does it work, what are its side effects, and should you consider taking it? Let’s break it down. How Does Ozempic Work for Weight Loss? Ozempic is a GLP-1 receptor agonist, which means it mimics a hormone called glucagon-like peptide-1 (GLP-1). This hormone helps with weight loss by: Reducing appetite and increasing feelings of fullness Slowing digestion, leading to lower calorie intake Helping regulate blood sugar levels, which can prevent cravings By making you feel fuller for longer and reducing food intake, Ozempic can be an effective tool for weight loss when combined with a healthy diet and exercise. Does Ozempic Have Side Effects? Like any medication, Ozempic comes with potential side effects. Common ones include: Nausea Vomiting Diarrhea Constipation Stomach pain More serious but less common side effects include: Pancreatitis (inflammation of the pancreas) Kidney problems Thyroid tumors (observed in animal studies) If you experience severe side effects, it's crucial to contact a healthcare provider immediately. Should You Take Ozempic for Weight Loss? Ozempic is not FDA-approved for weight loss but has been used off-label for this purpose. You might consider taking Ozempic if: You have a BMI of 27 or higher with weight-related health issues You have struggled to lose weight through diet and exercise alone Your healthcare provider determines it is a safe and effective option for you Before starting Ozempic, consult a Doctor to discuss your medical history and whether this medication is appropriate for you. How to Calculate Your BMI Body Mass Index (BMI) is a simple calculation used to estimate body fat based on your height and weight. Here’s how you can determine your BMI: Step 1: Use the BMI Formula Metric System: BMI = weight (kg) divided by height (m) Interpret Your BMI Underweight: BMI < 18.5 Normal weight: 18.5 – 24.9 Overweight: 25 – 29.9 Obesity: BMI ≥ 30 BMI is a general guideline and doesn't account for muscle mass, bone density, or fat distribution. For a more accurate assessment as your PT to measure your bodyfat. Where Can You Get Ozempic? Ozempic is available by prescription only. You can obtain it through: Your Doctor or a specialist in weight management Online services that prescribe weight loss medications Pharmacies with a valid prescription Due to high demand, some pharmacies may have supply shortages. Be sure to check availability with your pharmacy and consider alternatives like Wegovy, a similar medication specifically approved for weight loss. Final Thoughts Ozempic has shown promise for weight loss by reducing appetite and helping control cravings. However, it is not a magic pill and should be used alongside lifestyle changes. Always consult a Doctor before starting Ozempic to ensure it aligns with your weight loss goals, health needs and values.

Protein seems to be the most popular macronutrient right now. But how much do you actually need? Protein is an essential macronutrient that helps build and repair muscle, supports recovery, and fuels performance. If you lead an active lifestyle, ensuring adequate protein intake is crucial for maintaining energy levels and promoting muscle growth. Two factors effect how much protein you need, your activity level and your weight. The recommended protein intake for active individuals varies based on the type and intensity of exercise: Moderate activity (light strength training or cardio 3-4 times per week):  1.2–1.6 grams per kilogram of body weight High-intensity training (heavy lifting, endurance sports, intense workouts 5+ times per week):  1.6–2.2 grams per kilogram Protein Requirements by Weight for Active Individuals Here are approximate daily protein needs based on body weight: 150 lbs (68 kg):  82g to 150g 175 lbs (79 kg):  95g to 175g 200 lbs (91 kg):  110g to 200g To meet your protein needs, incorporate a variety of high-protein foods into your diet. Here are some options with their protein content per serving: Chicken breast (100g / 3.5 oz):  31g protein Salmon (100g / 3.5 oz):  25g protein Eggs (1 large):  6g protein Greek yogurt (1 cup, plain):  20g protein Tofu (100g / 3.5 oz):  8g protein Lentils (1 cup, cooked):  18g protein Quinoa (1 cup, cooked):  8g protein Almonds (1 oz / 28g):  6g protein Cottage cheese (1/2 cup):  14g protein Example Meal Plan for 150g Protein Per Day Breakfast: 4 scrambled eggs (24g) 1 slice whole wheat toast 1/2 avocado 1 cup Greek yogurt with honey and nuts (22g) Lunch: Grilled chicken breast (30g) 1 cup quinoa (8g) Roasted vegetables Side of hummus Snack: Protein shake (25g) Handful of almonds (6g) Dinner: Baked salmon (25g) Sweet potato Side salad with olive oil dressing By incorporating a mix of animal and plant-based protein sources, you can easily meet your daily protein requirements while maintaining a balanced and nutritious diet.

Why Exercise is Essential for Longevity Exercise is one of the most powerful tools for extending life and improving overall well-being. Studies consistently show that staying active reduces the risk of chronic diseases, enhances mental health, and promotes a longer, healthier life. Here’s why incorporating regular physical activity into your routine is essential for longevity. 1. Reduces Risk of Chronic Diseases Regular exercise helps prevent common age-related diseases such as heart disease, diabetes, and high blood pressure. Cardiovascular activities like walking, jogging, or cycling strengthen the heart, improve circulation, and regulate blood sugar levels, reducing the likelihood of developing serious conditions that can shorten lifespan. 2. Supports Brain Health and Mental Well-being Physical activity isn’t just good for the body—it’s also crucial for brain health. Exercise increases blood flow to the brain, helping to reduce the risk of cognitive decline and diseases like Alzheimer’s. It also releases endorphins, which improve mood, reduce stress, and combat depression, contributing to overall mental well-being. 3. Strengthens Muscles and Bones As we age, muscle mass and bone density naturally decline, increasing the risk of falls and fractures. Strength training and weight-bearing exercises help maintain muscle strength and bone health, keeping the body strong and reducing the chances of injury. 4. Enhances Immune Function A well-functioning immune system is key to longevity. Regular moderate exercise has been shown to boost immune function by promoting better circulation and reducing inflammation, making the body more resistant to infections and illnesses. 5. Promotes Better Sleep and Energy Levels People who exercise regularly tend to sleep better and have higher energy levels throughout the day. Quality sleep is essential for cellular repair, memory consolidation, and overall health—factors that contribute to a longer life. Making Exercise a Habit You don’t need to be a marathon runner to reap the benefits of exercise. Even moderate activities like brisk walking, yoga, swimming, or dancing can significantly impact your health and longevity. The key is consistency—aim for at least 150 minutes of moderate-intensity exercise per week to maintain long-term benefits. Conclusion Exercise is one of the most effective ways to increase lifespan and enhance quality of life. By staying active, you can reduce the risk of disease, maintain physical and mental strength, and enjoy more years of vibrant health. So get moving today—your future self will thank you!

Our real people real results award goes to Trevor Matthew. When Trevor first walked in to Bodypro he was looking to lose weight, gain muscle, increase fitness and rehabilitate past injuries sustained from rugby such as his knees and shoulders. Trevor has recently upped his training from once a week to twice a week! We work on strength training with a mixture a resistance based and body weight exercises and recently have thrown some circuit training in to has program aswell. Trevor has decreased his alcohol intake and increased his steps. Trevor walks down to the gym and goes on regular walks not only to burn calories but to keep his activity levels up outside of the studio. Since joining BodyPro Trevor has lost 17 pounds, increased his strength and fitness levels and has felt so much more comfortable with his mobility! Absolutely awesome effort Trevor keep up the good work and consistency and all your hard will pay off. Well done mate from the BodyPro team.

Most people tend to eat the same evening meals week after week. Popular dishes like: Stir fry Chilli Steak Chicken fajitas Curry These meals often make up a significant portion of your overall calorie intake. By making small adjustments, you can transform a not-so-healthy meal into a much better one. This might involve reducing portion sizes if you're overeating, swapping out processed carbs for healthier alternatives, or simply ensuring that your condiments aren’t loaded with hidden calories. Tip 1: Make Small Changes for Big Results Start by examining the sauces, condiments, and oils you use to cook with. These three items can drastically increase your calorie count without you even realizing it. Opt for low-calorie or natural alternatives. For example, swap out creamy or sugary sauces for homemade versions using herbs, spices, and natural ingredients. Use heart-healthy oils like olive oil in moderation or opt for cooking sprays to cut down on fat content. Tip 2: Take It One Meal at a Time Focus on one meal at a time. Calculate the calories you're currently consuming and adjust portion sizes as needed to fit your daily calorie goals. Remember, it's not just about cutting back—it’s about eating the right portion sizes to maintain energy without overeating. Tip 3: Add Nutrient-Dense Ingredients You can also make your regular meals healthier by adding more nutrient-dense ingredients. For instance: Include more vegetables in your stir fry for added fiber and vitamins. Use lean protein in your chilli, like ground turkey or chicken instead of higher-fat meats. Replace white rice or naan in your curry with whole grains like quinoa, brown rice, or cauliflower rice for more fiber and fewer empty calories. Tip 4: Focus on Healthy Cooking Methods The way you prepare your food matters too. Instead of frying or using heavy oils, try grilling, baking, or steaming. This helps to retain nutrients and cut down on unnecessary fats. Tip 5: Hydrate Smartly Don’t forget about what you drink with your meals. Sugary drinks can add a lot of extra calories. Stick to water, herbal teas, or sparkling water with a splash of lemon or lime to keep hydrated without adding empty calories. Small Tweaks = Big Changes Improving the meals you eat 90% of the time by just 20% can lead to significant long-term health benefits. Start with small, manageable changes and you'll be on your way to a healthier lifestyle.

Real results Real people awards goes to Rob Bentham. After suffering a serious knee injury whilst playing rugby Rob underwent surgery to repair his knee. With a 12 month lay off from Rugby Rob switched his focus to building himself up physically to meet the demands of playing rugby at a very high level. Robs competitiveness and determination switched to the gym… We started training with Rob between 2/3 times a week. Training is limited due to his lower body rehab so sessions are all upper body based incorporating strength and hypertrophy training. As well as his training at Bodypro Rob completes his rehab x2/3 a week. Since starting training at Bodypro Rob has SMASHED his goals increasing his muscle mass by 17kg and maintained his body fat at 15%. Strength is an important park of playing rugby at a high level and Rob has significantly increased his one rep max scores as well as increasing his muscle mass. Bench press 1rm has increased from 87.5kg  to 110kg that’s a massive 22kg difference. Saddle grip chin 1rm (inc BW) up from 95.2kg to 127.5kg that’s an even bigger 32.3kg difference. Quote from Rob “When I first started at Bodypro, I was on crutches and unable to bend my knee and yet Ben still managed to accommodate me and create an enjoyable but challenging session. This really speaks volumes for how well Bodypro can adapt to your needs. I had struggled with weight and muscle gain in the past due to poor diet and training incorrectly. Ben helped me achieve this through books, exercises and intricate details about how much I should be eating and what I should be eating. Most importantly he regularly checked up on where I was up to with my weight and muscle gain. Ben not only managed to help me achieve this vital goal but also massively helped me improve my sleep, diet and general recovery”. “I would say that the way Ben has managed me throughout this injury has played a crucial role in getting through this setback and turning it into a positive. Thanks Ben” Quote from his trainer Ben “I think Rob needs a massive amount of praise for taking the negative of being injured into a positive. To refocus and use the time away from Rugby to increase his strength and size shows maturity and mental strength. Well done Rob keep up the good work”. Well done Rob keep up the good work. Team Bodypro

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The Role of Resistance Training in Preventing Diabetes Diabetes, particularly Type 2 diabetes, has become a global health challenge due to its rising prevalence. This chronic condition, characterised by elevated blood glucose levels, leads to various complications if not managed properly. However, emerging research and expert recommendations highlight that lifestyle interventions, especially resistance training, play a pivotal role in diabetes prevention. Let's explore why resistance training is so effective in this regard. Understanding Type 2 Diabetes Type 2 diabetes arises when the body becomes resistant to insulin, the hormone responsible for regulating blood sugar levels. Over time, the pancreas struggles to produce enough insulin to overcome this resistance, leading to chronically high blood sugar. Several factors contribute to insulin resistance, including genetics, obesity, physical inactivity, and poor diet. The Link Between Muscle and Insulin Sensitivity Muscle is one of the most insulin-sensitive tissues in the body, meaning that it readily absorbs glucose from the bloodstream in response to insulin. Resistance training increases muscle mass, which improves the body’s ability to regulate blood sugar levels. Here's how: Enhanced Glucose Uptake:  Muscle tissue stores glycogen, a form of glucose. By increasing muscle mass, resistance training creates more storage space for glucose, lowering blood sugar levels. Improved Insulin Sensitivity:  Regular strength training enhances the responsiveness of muscle cells to insulin. This means that the same amount of insulin is able to move more glucose out of the bloodstream, reducing the strain on the pancreas to produce excess insulin. Reduction of Visceral Fat:  Resistance training is known to help reduce body fat, especially visceral fat, which is a key driver of insulin resistance. Visceral fat, located around the organs, releases inflammatory markers that interfere with insulin’s effectiveness. By reducing this type of fat, strength training helps improve overall metabolic health. The Scientific Evidence Numerous studies support the connection between resistance training and improved insulin sensitivity. A study published in  Diabetes Care  found that individuals who engaged in regular strength training had a significantly lower risk of developing Type 2 diabetes compared to those who didn’t. Furthermore, research from the  American Diabetes Association  has shown that combining resistance training with aerobic exercise provides even greater benefits for glucose control and insulin sensitivity. In fact, according to a 2019 study published in the  Journal of the American Medical Association  (JAMA), individuals who engaged in moderate to vigorous resistance training at least twice a week experienced a 30% reduction in their risk of developing Type 2 diabetes compared to inactive individuals. Conclusion Incorporating resistance training into your fitness routine is a powerful strategy to prevent Type 2 diabetes. By building muscle, reducing fat, and enhancing insulin sensitivity, strength training directly addresses many of the underlying causes of diabetes. It’s a versatile and effective form of exercise that can be tailored to all fitness levels, making it accessible and beneficial for a wide range of people. When combined with a balanced diet and aerobic activity, resistance training offers a holistic approach to maintaining healthy blood sugar levels and preventing diabetes.

Lifting weights provides a wide array of health benefits that positively impact both physical and mental well-being: 1.     Improved Cardiovascular Health : Regular weightlifting can lower blood pressure, improve cholesterol levels, and reduce the risk of heart disease by improving circulation and strengthening the heart. 2.     Enhanced Metabolic Health : Weightlifting increases insulin sensitivity, helping regulate blood sugar levels. This is particularly beneficial in reducing the risk of type 2 diabetes and managing it in those already diagnosed. 3.     Weight Management : Lifting weights boosts muscle mass, which increases the resting metabolic rate, allowing the body to burn more calories throughout the day, aiding in weight loss and preventing obesity. 4.     Bone Health : Weightlifting stimulates bone growth and increases bone density, reducing the risk of osteoporosis and bone fractures, especially as individuals age. 5.     Improved Mental Health : Regular resistance training has been shown to reduce symptoms of anxiety, depression, and stress. It also boosts self-esteem and confidence by releasing endorphins, which are natural mood enhancers. 6.     Injury Prevention : Strengthening muscles, tendons, and ligaments through weightlifting helps stabilize joints, reducing the risk of injuries, particularly in the back, knees, and shoulders. 7.     Better Sleep Quality : Engaging in weightlifting can improve sleep patterns and increase the overall quality of sleep, which is essential for overall health and recovery. So how much do you need to do to get these benefits. Research shows that taking part in x2 45-60 min resistance trainig sessions a week will be enough to activate a response in your body improving your overall health.

Ok so what’s better running or walking for losing body fat Intensity and duration play a big factor in this question but lets take a dive in and look into which one is better.   Calorie Burn Running vs Walking:  Running burns significantly more calories per minute compared to walking. This is due to the higher intensity and greater energy expenditure required to maintain a faster pace. For a person who weighs 72kg (so just over 11 stone) walking at a pace of 3.5 miles per hour for 30 minutes burns about 156 calories. Running at 6 mph for the same time burns about 356 calories. That’s 200 calories more.. Running wins Intensity and EPOC (Excess Post-exercise Oxygen Consumption) Running Vs Walking:  High-intensity exercise like running not only burns more calories during the activity but also increases the rate of calories burned after the exercise due to EPOC, also known as the afterburn effect. Walking, especially at a moderate pace, has a lower impact on EPOC. However, walking for a longer duration can still result in significant calorie expenditure. Running wins Impact on Muscles and Joints Running Vs Walking :  Running is a high-impact activity that puts more stress on muscles and joints, which can lead to a higher risk of injury, especially for those who are overweight or have joint issues. Walking is a low-impact activity, making it easier on the joints and suitable for people of all fitness levels, including those with joint concerns or who are overweight. Walking wins Sustainability and Consistency Running Vs Walking:  While running can be more effective for rapid fat loss due to higher calorie burn, it may be challenging to maintain consistently over a long period, especially for beginners. Walking is easier to sustain over the long term. It can be incorporated into daily routines (e.g., walking to work or taking a stroll during lunch breaks) and can be done for longer durations without significant fatigue. Walking wins   Metabolic Rate and Fat Utilization Running Vs Walking:  Higher intensity exercises like running primarily utilize carbohydrates for fuel but also promote a higher overall metabolic rate, which can aid in fat loss over time. Walking at a moderate pace primarily utilizes fat for fuel, making it effective for fat loss, especially if done consistently and combined with a healthy diet. Walking wins Psychological and Social Factors Running vs Walking:  Some people find running to be a more exhilarating and motivating form of exercise, while others may find it daunting. Walking can be a more social and relaxing activity, which might increase adherence and consistency for some individuals. Walking wins Summary Both running and walking can be effective for losing body fat, but the best choice depends on individual preferences, fitness levels, and any existing health conditions. Here’s a quick summary: Choose running  if you are looking for a higher calorie burn in a shorter amount of time, enjoy high-intensity workouts, and do not have joint issues. Choose walking  if you prefer a low-impact, sustainable exercise that you can incorporate into your daily routine, have joint concerns, or are new to regular physical activity. Ultimately, the most important factor in losing body fat is creating a consistent calorie deficit, which can be achieved through a combination of exercise (whether running or walking) and a balanced diet.