Back In 2018, I decided to create a 12 week diet to lose 1st of body fat. Not only was this achieved but I documented what I had done. Now I've talked about it in detail so that YOU can do the same thing.

It's not ridiculously low calories, cutting out your favourite foods or doing intense training programmes everyday.

It's a simple diet that went alongside a training and walking (cardio) regime that suited my lifestyle which made it practical and manageable which means I was able to stay consistent so you can too!

I tell you exactly what I done and give you the keys to be able to create your own plan.

In this episode, Luke and Aron run through 5 Essential things you must think of before you start back in the gym. If there's ever a time to stop and listen, it is now. We don't want to see you injured or ill so in this episode we talk about how to keep you safe, efficient whilst working hard and towards your goal/s.

The 5 points --> Listen out for the BONUS 6th point!

1 = You Don't Have To Rush Back To The Gym

2 = Plan Your Sessions In Advance

3 = Plan Sessions To Use Minimal Equipment

4 = Be Time Efficient

5 = Do Not Go Mad

6 = Listen To The Podcast To Find Out No. 6

If you have any questions or concerns following this, please get in touch. We can be found across all social media via the usernames below.

@LukeLamontPT

@AronWilliams

Enjoy your day.

This week I talk about your Fitness Corona Concerns. What they are, the solution and what tactics you can use to help.

1. Fat gain and body composition changes.

2. Poor nutritional habits that you have picked up in lockdown.

3. Become lazier over the past few months.

If you would like to ask a question, message via any of the below;

Email : [email protected]

Instagram : @lukelamontpt

Facebook : @lukelamontpt

YouTube : @lukelamontpt

This week I answer 4 of the most frequently asked questions.

1. How do I get rid of stubborn body fat?

2. Do I need to take a supplement after training?

3. Which is better, free weights or machines?

4. Which is best, HIIT or LISS?

If you would like to ask a question, message via any of the below;

Email : [email protected]

Instagram : @lukelamontpt

Facebook : @lukelamontpt

YouTube : @lukelamontpt

This weeks episode is a Q&A.

1. Which is better, fasted or non fasted cardio?

2. How many reps should I be doing on an exercise for fat loss?

3. How much food should I be eating less of to lose fat?

4. How many meals should I have each day? Is it 6?

5. What time of the day is it best to exercise?

If you would like to ask a question, message via any of the below;

Email : [email protected]

Instagram : @lukelamontpt

Facebook : @lukelamontpt

YouTube : @lukelamontpt

Getting Your Body Back On Track After Summer

Has Summer ruined or halted your progress?

Gained an few extra pounds?

Want to get back on track to looking and feeling Toned?

In this episode Luke talks in depth and gives action points about 8 things to look at to help you look and feel toned.

This episode covers all you need to know and focus on from Nutrition, Calories, Training, Cardio, Non Exercise Activity and Sleep.

We hope you enjoy this episode. If you do, we would love to hear your feedback in a review and for you to subscribe. Thank You.

In this weeks episode we welcome Online Coach Jack Gadd. Jack recently went away for 4 week on holiday for his honeymoon so with everyones summer holidays fast approaching we thought it would be a great idea to share the protocols Jack typically uses with himself and clients whilst on holiday.

We talk about training and nutrition leading up to going away, what he done whilst he was away and when he came back.

Jack is a natural bodybuilder but what he shares in this episode are also practical take home points for the general population.

He also shares things that are vitally important such as taking a rest and relaxing.

This is a great episode and Jack had me laughing a few times, at one point I nearly spat my drink out ha!

To find out more about Jack Gadd herald over to Instagram and search his name.

Enjoy the episode.

This weeks episode Luke speaks to fitness content creator Colin Campbell.

Colin is not a coach or personal trainer but instead working a 9-5ish in the insurance industry. It’s great to get Colin on the episode as he gives some great insights into how he balances a 9-5 and keeping lean, fit and healthy.

Colin was also preparing for a photoshoot which took place 2 days before the went live. He talks about his training, nutrition and other things that he has done to get into the great shape he’s in.

You can find Colin putting out great and helpful content on Instagram and Facebook, just search Colin Campbell.

Enjoy the episode.

In this episode Luke speaks with Personal Trainer & Online Coach Nathan Collins. Nathan didn’t always have ambitions to be in the fitness industry, it was only after studying in another area he decided to follow his true passion.

In the episode we talk about Nathan’s own training and nutrition to give you an insight into how he develops his own physique.

We also talk about his nutrition, training and lifestyle principles he uses with his clients to maximise their success. We also get an insight into the first couple of weeks if Nathan was your coach and how things would look in terms of progress and what steps he’d advise you take.

In this episode it’s just Luke and his microphone helping you create your very own diet / nutrition plan. Whether you’re on a fat loss journey, maintaining or looking at getting stronger and/or building muscle, Luke gives you the key principles for you to succeed