Tag: fitness

Body Fat vs Muscle: What You Really Need To Know.

We’ve all heard it before – “Muscle weighs more than fat”.

But let’s clear something up: a pound of muscle and a pound of fat weigh the same. The difference? it’s all about volume and density, not weight.

Let’s put it another way. What weighs more: 100lbs of paper or 100lbs of iron? Neither – they both weigh the same. But visually, they look very different. That’s exactly what’s going on when we compare body fat to muscle.

The visual difference between muscle and body fat.

If you were to hold 5lbs of fat in one hand and 5lbs of muscle in the other, you’d quickly notice the difference. Fat takes up about 4 times more space than muscle does. It’s bulkier, softer and sits differently on the body.

We love showing this concept visually at Eyre Athletic, especially using the photo comparison by Bret Contreras (credit to him):
- 20lbs of fat looks large and takes up space across the body – think of the typical areas like the belly, hips, thigs and upper arms.
- 20lbs of muscle is much more compact. It creates shape, tone and definition – not bulk.
This is why someone can look smaller and more defined, even if their weight hasn’t changed on the scales.

How do you know if you’re gaining muscle?

You’re training hard. You’re eating right. But how do you know if you’re actually building muscle?

Here are two tell-tale signs:

1. Your weight stays the same, but your shape changes

If your clothes are feeling looser, your seeing more definition in the mirror, and you’re shape is changing – you’re probably losing fat and gaining muscle. This is one of the reasons we don’t rely solely on the scales. A shift in body composition can mean your weight stays the same, but your body becomes leaner, stronger and healthier.

2. You’re getting stronger

This one’s big. If you’re consistently lifting heavier weights or managing more reps with good form, there’s a high probability you’re building muscle. Strength progression is one of the most reliable signs of muscle growth and it’s something we track closely in both our personal training and small group fitness sessions in Market Deeping and Peterborough.

Why this matters in your fitness journey

Many people get discouraged when they don’t see big drops on the scale. But at Eyre Athletic, we help you shift your mindset from just “weight loss” to body composition change.

Muscle helps you:
- Burn more calories at rest
- Improve posture and joint health
- Look more defined and sculpted
- Feel stronger and more confident.
Fat loss is great, but muscle gain is what makes the transformation visible.

Next time you find yourself frustrated by a stubborn number on the scales, remember this: the scales don’t tell the full story.

Instead, focus on how you feel, how your clothes fit, your measurements and how your strength is progressing. At Eyre Athletic, we help you track what really matters – your health, strength and overall transformation.

Want support with your fitness goals? Whether you’re just starting or ready to level up, our personal training and group coaching in Peterborough and Market Deeping are here to help you build lean muscle, lose fat, and feel your best.

Contact us
28th May 2025
Small Group Personal Training Might Be The Missing Link in Your Fitness Journey

You’ve tried going alone at the gym. You’ve followed fitness influencers, jumped to home workouts during lockdown, and maybe even tested a few fitness classes here and there.

But let’s be honest – your progress has stalled. The motivation doesn’t last, the results aren’t showing, and you’re left wondering what’s missing.

It might be small group fitness classes. It could be the game changer you’ve been looking for.

Coaching Meets Community

Small group personal training offers the perfect blend of expert coaching anc community support.

At Eyre Athletic, we keep our group sizes small on purpose – so you get the guidance of a personal trainer without the pressure of a huge gym or packed class.

You’re still getting personalised workouts and form corrections, but now you’ve got a team around you. You train with others, not against them. That subtle shift creates a vibe where everyone wants to see each other win – and that’s powerful.

Built-in Accountability and Motivation

Let’s face it: showing up for yourself every single day is hard. But when you know your training partners in Market Deeping or Peterborough are expecting you? That changes things.

Your less likely to skip a session, more likely to push through a tough set, and far more likely to stay consistent. That’s where the real progress happens. In the moments you would’ve quit if you were training alone.

Results Without The High Price Tag

Small group personal training gives you the benefits of coaching, structure and progression at a much more affordable price. Think of it like having a personal trainer, plus a support group, all for the fraction of the cost.

Real People, Real Results

At Eyre Athletic, we’ve seen clients transform their mindset, bodies and lives through group training. From first timers who have never set foot in a gym, to seasoned gym goers who finally broke through their plateau, our small group fitness approach delivers results.

What To Expect At Your First Session?

Nervous? Don’t be. When you join a small group personal training session at Eyre, there are no egos, no pressure, just real people working alongside you. You will make friends and have a great time, while making progress towards your goals.

If your fitness journey has hit a wall, it’s time to try something different. Small group personal training offers structure, support and results without the overwhelm of going solo. Join our community and experience why training with support is better.

Contact us

28th May 2025
Are You Training or Just Exercising? Here’s Why It Matters

It might sound like a silly question at first, but there’s actually a huge difference. Understanding it could be the turning point in your fitness journey.

So, What is the difference?

Let’s break it down. Both exercise and training involve movement, effort and sweat. But the mindset, purpose, and results? Completely different.

Exercising: Moving without direction

Exercising is when you decide to go for a run on a whim or pop into the gym with no real plan. You move from machine to machine, doing what feels easiest or more familiar. One day it’s a bit of cardio, the next it’s some bicep curls and a few squats maybe. You’re working hard, but there’s no clear fitness goal guiding you. It feels good in the moment, but eventually, you hit a wall.

You get home, grab something quick to eat, and later that night you’re searching why the last 3lbs just won’t budge – sound familiar?

Training: Moving with purpose.

Now let’s talk training. Training means you’ve got a plan. Your not winging it. Your working towards a specific, measurable goal. Your workouts are structured. Whether it’s leg day, a programmed rest day or a higher calorie refeed day, it’s all part of a bigger strategy designed to help you progress.

You know exactly what exercises you’re doing, how many reps and sets, and how to increase your intensity over time. After your session, you head to the kitchen and et something that fuels your recovery and aligns with your nutrition plan.

Later that evening? You’re searching for new jeans because your old ones don’t fit you anymore because your body’s actually changing. And yes – you’re enjoying that slice of cake, guilt free, because you planned for it.

Why Training > Exercising

Here’s the truth: Exercise keeps you busy, training gets you results.

At Eyre Athletic, we see it all the time. People spinning their wheels in commercial gyms, getting frustrated because they are doing “all the right things” , but not seeing the progress they want. The missing piece? Structure and intention. In other words, a training plan.

Whether you’re working 1:1 with a personal trainer or joining our small group fitness classes, we focus on real sustainable training. We are here to help you move with purpose, fuel your body properly, and stay accountable so that progress isn’t just a hope – it’s a guarantee.

There’s nothing wrong with moving your body just for the sake of it. But if you’re tired of not seeing results, or feel like you’ve hit a plateau, it might be time to shift your mindset from exercising to training.

Contact us

28th May 2025
“I’m Eating Healthy But Not Losing Weight”

“I don’t get it, I’m eating healthy every day but I’m not losing weight!”

If that sounds familiar, don’t worry you are not alone. You’re probably doing a lot of things right, but here’s the catch: You can eat all the healthy foods in the world and still not be in a calorie deficit. And without a calorie deficit, fat loss won’t happen.

Healthy vs Low Calorie

There’s a huge misunderstanding that eating “healthy” always means eating fewer calories. But many healthy foods are also high in calories, especially when portion sizes are larger than you think.

Here are a few examples:

The “Clean” Breakfast that adds up. Let’s say you start your day with 2 poached eggs, 1 whole avocado and 2 slices of toast. It’s a nutritious and balanced meal no doubt about it. But that meal alone is around 550 calories. If you’re estimating it to be half that, your daily intake could be much higher than you think.

The Nut Trap

Nuts are packed with good fats, protein and fibre. They’re a great snack, but also very calorie-dense. 100g of almonds = roughly 580 calories. Even a small handful (around 30g) can be over 170 calories. Have a couple of handfuls throughout the day and it adds up.

Even salads can stall progress

Think salads are always low calorie? Think again. A big salad with avocado, dressing, seeds, cheese, and olive oil can easily top 700-800 calories – especially when you’re generous with the toppings.

You don’t have to avoid these foods.

Let’s be really clear here, i’m not saying to avoid them. We love avocados, nuts and hearty breakfasts just as much as you do. These foods are packed with nutrients and can absolutely be part of a fat loss diet. What we are saying is to be aware of what you’re eating. That awareness can make all the difference between seeing progress or staying stuck.

Why you might not be in a deficit

You may think you’re in a 400-calorie deficit each day, but if you’re not tracking, you might be consuming more than you realise. Just a few extra bites here and there—an unmeasured tablespoon of peanut butter, an extra splash of olive oil, a protein bar that looks “healthy”—can add up fast.That’s why tracking your food is so powerful. Not because you need to obsess over every gram, but because it brings clarity and control.

The Takeaway

You’re probably doing a lot right. You’re eating nutritious foods, training hard, and staying consistent. But if you’re not seeing fat loss, it’s time to look at the numbers.At our gym in Peterborough and Market Deeping, we help members understand the balance between eating for health and eating for results. Whether you’re working with one of our personal trainers or attending a group fitness class, we’ll guide you through smart, sustainable nutrition habits that work.Track it, don’t fear it. Be aware, not restrictive. That’s the real key to progress.

Contact us

28th May 2025
Lifting Weights vs Cardio

If you’ve trained with me at our Peterborough or Market Deeping gym, you already know where i stand – I’m a big fan of weight training. And not just for you, but in my own training as well.

This isn’t to say cardio doesn’t have its place (it does!), but when it comes to transforming your body and burning fat effectively, resistance training is the winner – and here is why…

Muscle Burns Calories (Even at Rest)

For every 1 lb of muscle on your body, you burn roughly 50 extra calories per day doing nothing. That means if you gain 101 lbs of muscle, you’re automatically burning 500 extra calories every day, just by existing.

Now let’s compare that to cardio.

During lockdown, i went for a 5K run. It was slow, I’ll admit – but i still burned just under 500 calories. For reference i am 6″1 and 92kg (about 14st 7lb). The run burned around the same amount of energy my existing muscle mass already burns for me daily.

Cardio isn’t the enemy (But it’s not the only answer)

Don’t get me wrong – I’m not anti-cardio. There are some fantastic reasons to include it in your routine.
- It’s great for heart health
- It’s great for heart health
- It helps with overall calorie burn
What i am against, is the belief that you have to run every day to lose weight. That’s simply not true and for a lot of people, it’s not even enjoyable or sustainable.

The power of lifting weights

Here’s what happens when you focus on resistance training:
- You build lean muscle
- You burn calories during your session (300-500+)
- You can change the shape and tone of your body.
- You continue to burn calories after your workout
It’s not just about the scale – you’ll look and feel stronger, more athletic, and more confident. Training 3-5 times per week with weights will completely transform your body composition.

So, What’s the best approach?

A mix of both. If you enjoy running, cycling, swimming – keep it going! Cardio has amazing benefits. But if your goal is fat loss, body recomposition or to feel good in and out of the gym, then resistance training should be your foundation. And trust me, you want muscle. It’s your body’s secret weapon for long term fat loss, strength and metabolic health.

Conclusion

There’s no one-size-fits-all, but lifting weights give you more bang for your buck when it comes to fat loss. Muscle doesn’t just look good – it works for you 24/7. You don’t get that kind of return from cardio alone.

So, if you’re ready to get stronger, leaner and feel amazing, let’s get training. Our personal training and group fitness classes in Peterborough and Market Deeping are the perfect place to start.

Contact us
28th May 2025
How to “Ruin” Your Diet

Let’s start with one thing loud and clear: no food is inherently bad. This isn’t Slimming World, and we’re not here to label things as “syns” or “free foods”. Whether you’re training with us at our Peterborough or Market Deeping gym, or working on your goals solo, food should support your life—not control it.

Some foods help us move closer to our health and fitness goals thanks to their nutrient profile. Others? Well, we enjoy them because they’re delicious (shout out to the original glazed doughnut—you know the one). The key to not “ruining” your diet is awareness, not restriction.

The Hidden Calories You’re Not Counting

It’s easy to think you’re staying on track, but sometimes sneaky extras can quietly nudge you off course. Here are a few real-life examples of how well-intentioned choices can add up fast:

You order a healthy-sounding salad—but it’s drenched in house dressing. That oil-based dressing could add 300+ calories without you realising.

Example 2: The Skinny Latte Surprise

You go for a low-fat coffee… then add whipped cream and a shot of caramel syrup. What started as a 100-calorie drink is now closer to 400.

Example 3: Homemade Chips in Goose Fat

Cooking at home? Great! But using goose fat instead of a lower-calorie option might double the calories of your side dish.

Are these foods “bad”? Absolutely not. But if you’re not tracking these additions, they can sabotage your calorie deficit and slow down your progress—especially if your goal is fat loss.

So, How Do You Avoid Ruining Your Diet?

The answer isn’t to cut out all the foods you love. It’s to stay mindful. If you’re aiming for a 300-calorie deficit each day, a few untracked bites, sips, or spoonful’s could easily wipe that out.

Here’s what to keep an eye on:
- That “just a little bit” of mayo on your chips
- The sneaky drizzle of caramel in your coffee
- Oils, butters, and sauces used when cooking
- That biscuit (or two) with your afternoon tea
Tracking doesn’t mean obsessing—it means being intentional. When you account for what you eat, you stay in control, whether you’re lifting weights, smashing a HIIT class, or working with one of our personal trainers in Peterborough or Market Deeping.

Final Thought

Your diet isn’t “ruined” by a latte or a doughnut. It’s about the overall picture, not one moment. Keep enjoying your food, just be aware of what’s going into your body—and why.

Need support with your nutrition? Our group fitness sessions and PTs are here to help you understand food and fuel your goals—not punish yourself for enjoying a treat.

Contact us
28th May 2025