Weight Loss & Personal Training

Personally I think most of what is written about weight loss is quite frankly, rubbish!

This diet, that diet, this blood type, that blood type.  The bottom line is that if you want to lose weight you have to use more calories than you consume. As the ‘Meerkat’ says on the advert ‘simple’s’.

I Hate measuring how much I eat everyday, compared with the amount of calories I’ve burned. Can you imagine doing this for the rest of your life, I can’t.

I Love measuring how much exercise I’ve done and looking at the numbers on my scales getting smaller. So how do you get the world in balance, to either maintain your weight, or to reduce it, without it becoming an onerous task.

I Love My Cake

Brian's Cake

At JSNT Endurance Coaching we use the 5:2 Diet linked with HIT (high intensity training), to not only lose weight but to keep it off. How does it work?

1.  5:2 refers to eating normally for 5 days, no calorie counting, no dramas about I can’t eat this, I must eat that. However two days a week we reduce your calories down to around 600 calories a day. This sounds hard but with our menus, it is no hardship, it is a pleasure. See Sample Menu below

2.  6:1 Once you hit your ideal weight, it is easy to change to six days a week eating normally and just one day with reduced calorie intake.

3.  Weigh Yourself Everyday If you weigh yourself everyday and note it down somewhere, there is never that shock that you have suddenly put on 2kg. You can see any creeping up of the your weight and act quickly.

4.  HIT these are short sharp exercises that boost the metabolism but can be fitted into anyone’s day. Examples of these exercises are

a.  Running – in the middle of a short run, put in 2 x 20 seconds hard bursts.

b.  Cycling – warm up for about 2 minutes on your bike or an exercise bike, then turn the resistance up for 20 seconds, 2 more minutes easy, then another 20 seconds hard, 2 minutes easy and your finished.

c.  Skipping – again skip easily for 2 or 3 minutes, then skip quickly for 20 seconds, easily for 2 minutes, quickly for 20 seconds, 2 minutes easy skipping.

d.  Swimming – after an easy couple of lengths swim, swim a length quickly, two more easy lengths, one more quick length, two more easy lengths and breakfast.


5.  Move More

a.  Walk don’t take the lift

b.  Get off the tube one stop early

c.  When talking on the phone, stand up and walk about

6.  Start Today

a.  Weigh Yourself

b.  Contact Brian Welsh at JSNT by email or telephone

c.  Lets make a plan, to suit your lifestyle.

Sample Days Menu


2 poached eggs on a slice of wholemeal toast and 30 raspberries

288 Calories


Roast Salmon 140g fillet – bake for 15 -20 minutes until the salmon is cooked.

10 cherry tomatoes

Serve with 112g of Green Beans.

Total Calories 592

Question: Am I going to feel hungry?

Answer: Yes at times. However you can eat as many green leaves as you can manage, and drink as much water, black tea, High 5 Zero tabs as you want. Your stomach will only feel hungry if it is empty and if you carry on drinking it will never be empty.

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