Abs In a Month?




Is it really possible to see my abs in a month?



In this day and age we have grown accustomed to everything becoming faster plus more accessible. With fitness it seems the same trend has set in, we all want results yesterday!


But is it really possible to see your abs in 30 days? So you hit the gym for a whole week yet no results. You decided to really go for it on week two but in your head you’re already defeated.

Why is this so hard, am I expecting more than what my genetics and physiology will allow?


Immediately results are always expected; a smaller waist, bigger biceps; squared pecks and chiseled abs are always high on the fitness wish list.


If you’re running thin on patients or if you feel this fitness malarkey isn’t for you, rest assured there is light at the end of the tunnel.


Getting on Track

You could lose a lot more fat than you would think possible if you actually knew how much you are over eating. I have seen many clients achieve rapid results just by keeping a food diary then bringing the calories down to optimal then creating a deflect in calories. Research shows that the majority of us consume more than 50% of our calories from carbohydrate; this approach is not for everyone. Your diet should be adapted upon body type, body composition plus activity level.

A good head start on beating this carb extravaganza is to aim to consume some protein at every meal and to load up on the veggies. Get creative with your food, balanced meals alongside controlled portions will turn you into a fat burning furnace whilst improving your body composition! Think outside of the cereal box

How many Crunches should I do?

My answer to that question is; not that many. Some of the best ways of seeing your abs in a short space of time do not involve doing any crunches at all! If you would like to burn tones of fat, use a mixture of multi-joint compound exercises alongside cardio. Training with the most bang for your buck exercise will result in more calories burned leading to fat loss. If you’re pressed for time train in a circuit fashion this way you can kill two birds with on stone and get ripped without any crunches!

An example of this style of training is below; remember you do not need to use all your tools at once.


Exercise                    Tempo     Sets/ Reps             Rest

A1 Split Squat           3010           5×10-12               30 seconds

A2 Lat Pulldown       3011           5×10-12                30 seconds

A3 Leg Curls             4010           5×8-10                 60 seconds



Can I see my Abs Yet?

It is important to keep track of your progress but I encourage clients to do this with the mirror rather than the scales; remember we want fat loss not just weight loss. If I was to tell you your going to lose 1-2lbs per week but by the end of the month you’d have shaved inches off your waistline would you take that? I’m sure most people would.


Another reason to focus on fat loss, over weight loss is, the lower your body fat the bigger and more defined your muscles will look…. Result!


So how do you see your abs in 30 day?


Priorities training

Be accountable for what you eat

Don’t over complicate things

Take Ownership

Focus on what you do want to happen and less of what you don’t


Be Consistency

Train hard, then train harder, and you’ll see your abs in 30 days.


if you too would like to see your abs, please get in touch, one of our personal trainers would love to help.

Get The Right Balance For Fat Loss

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Get The Right Balance For Fat Loss


Do you ever find yourself making the decision to pick up a better eating routine and begin to workout then something happens in the very beginning to throw you off track? This happens to a lot of us and it may seem to easier to give up all together rather than see it through. This all or nothing attitude is not necessarily the best approach especially if this is all new to you. A little slip up isn’t the end of the would and you defiantly throw the rest of the week out of the window as every day is a new opportunity to get things it right or better.




If you’re results driven, training every day may seem like a good idea, more is better right? However recovery is very important on your journey to a new you, training with the most efficient t stressors to elicit the desired adaptation whether it be fat loss, strength or muscle gain. Structure your workout plan to fit your working week, it may also be a good idea to have the most taxing training days when you feel recovered plus energized.


Below are a few examples of training frequencies that could work for you, the days that are not listed should be recovery days.


Option 1





Option 2





Option 3








A healthy nutritious diet can be enjoyed and doesn’t always need to 100% strict you should allow room for flexibility. Here at Square Mile Fitness we believe in starting with smaller changes that will have the best impact on your health and well being whist steering you closer to your fitness goals. Following a nutrition plan doesn’t need to be boring, the more creative you get the better, the more you enjoy what you’re doing the loner you will stick with it.


If you would like help putting the fun back into what you do whist achieving positive changes within your mind and body please get in touch.



Jazz Up Your Cardio Training




Jazz Up Your Cardio Training




I have the pleasure of working one of the best gyms in the City Of London, a setup with comprises of 4 businesses, City Athletic, The Sweat Shop, The Altitude Centre and Perfect Balance.

You will not find all of this under one roof anywhere else in The City of London so I consider myself very lucky and grateful to be able to work with all these amazing people.

For the past 30 or so months I have been doing the majority of my training in The Altitude Center and we now have this sort of love hate relationship!

“Why “ you ask, well purely because the sessions have been so hard yet rewarding t the same time.


So, What is Altitude Training and how will it benefit you?

The Room is set to 15% O2 (2708m), sea level being 20.9%. The reason it is set at this height is because this is the perfect balance between getting the benefits from the hypoxic air as well and being able to function and perform to your near maximum. Any higher and athletes would seriously struggle to hit target times, recover and to perform at high intensities.


Hypoxic air:

Training at Altitude is intended to provide a stimulus for the adaptation of an individual’s cardiovascular system by means of breathing reduced oxygen. The benefits of training with reduced oxygen intake will induce mechanisms of compensation. The goal of Altitude Training is to achieve higher physical performance and wellbeing through improved oxygen metabolism.

The main benefit that many individuals are looking for is the increase in red blood cells to increase oxygen delivery to the working muscles.

Training at higher Altitudes can help increase your work capacity, so you will be able to get more out of your training session. This is due to extra oxygen being delivered to your working muscle (your body being used to working with little oxygen, it now thrives at sea level), thus promoting quicker recoveries between reps, sets, intervals, and exercises


Here is one of the Interval sessions I got put through last week, which was very hard!


3 x 2 minutes (1 minute recovery) @ 1/2/4 %


2-minute recovery


4 x 90 seconds (45 seconds recovery) @ 1/2/4/6 %


2.5-minute recovery


5 x 1 minute (30 seconds recovery) @ 1/2/4/6/8 %



If you would like to take your Training to greater heights please get in touch and one of our Personal Trainers In The City Of London would be delighted to help.



Exceed Your Long-Term Goals

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“Tirrel has helped me achieve and exceed my long-term goals over the past two years. In my opinion he is the best sort of trainer, managing to be amiable and a laugh whilst always being a really tough task master; he is dedicated and consistent, and practises what he preaches. I would recommend him to anyone who is serious about training and physique transformation”.


Start your transformation and achieve all your ,ing term goals!.. Get in touch today

The 12 Week Beach Body Plan Final Phase

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The 12-week beach body plan Final Phase


Here we go, the third and final phase of training to uncover that six-pack that has been hiding for so long! After completing phase 1 and 2 you may be thinking the workouts cannot possibly get any harder? Well I’m afraid they do, these set of workouts may look pretty simple on paper but with the correct execution you’ll be horribly surprised.

The goal of this program is to produce as much lactic acid as possible, the more lactic acid you produce, the more GH you will produce, the more GH you produce, the greater the fat burning potential. A great way to quickly increase lactic acid production is with the best bang for your buck compound exercise with short rest periods.

Below is a sample of a fully body circuit workout that could be included in the final phase of the 12 week beach body plan, I myself have completed a workout pretty similar and believe you me it was not pretty! For this program to work it is very important to stick to the prescribed rest periods, reps plus sets.

The reps in this program are at the lower end of the hypertrophy spectrum, as we still want to hold onto as much lean muscle mass as possible. A common mistake many people make whilst attempting to get lean is the bring the reps up too high sacrificing hard earned muscle

It is pretty common to feel a little nauseous during this training program, but as long as you select the correct weights you’ll be fine, all you need to do is man up and get on with it 🙂


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Book in a personal training session with one of our trainers and take your physique to the next level.

As always is you have any questions please do get in touch.