I’ve discussed alcohol metabolism and its effects on fat loss and fat gain in this blog post. It’s been shown that light to moderate alcohol intake (1-2 drinks per day […]

No matter the season, social events with family and friends are part of our everyday life. Our social and mental health should always be a priority and plays a major […]

Celebrity magazines, newspapers and social media are forever blasting headlines about rapid weight-loss “miracles” achieved in just a few days. Many Bodyscan customers talk of their frustration when their weight […]

What are high- and low-GI foods? Which are better, if any? What is the glycaemic index? Should I worry about it?The glycaemic index (GI) is a food’s ability to raise […]

​Tim Ferris’s book The 4-Hour Body aims to tell us how to achieve maximum results with the least amount of effort required. Essentially, he attempts to give us the ‘minimum […]

When it comes to revealing the abs, what should we focus on more – are they crafted through hundreds of sit-ups, or are they made in the kitchen? If you’ve […]

Intermittent Fasting or IF (particularly the 16:8 protocol – fasting for 16 hours, with an 8 hour eating window) is seen by many to be a superior way to lose […]

The 10,000 daily step count is considered by many as the ‘golden’ threshold when quantifying habitual activity levels. Failing to hit this target can mean endless notifications from an unforgiving […]

We have a few clients at Bodyscan who measure EVERYTHING you can possibly imagine on their quest to improve body composition. At every visit they present slick graphs on impressive […]

Is 100 calories of chips the same as 100 calories of fish? First, in a literal sense, a calorie is always a calorie since it’s a unit of energy. Energy […]

High intensity interval training (HIIT) has gained popularity in recent decades. It refers to any form of activity that alternates high intensity activity with periods of lower to moderate intensity […]

White and brown fat is yet another one of those topics that many people get hopelessly fixated about, along with other ‘rabbit holes’ like macro splits, meal timing, high- and […]

For most people, losing body fat is the quickest way to improve body composition and overall health. Achieving a low level of body fat will improve not only the visual […]

Before we answer the question, let me highlight some of the benefits of regular physical activity: • Lower blood lipids. Lipids are fatty substances, an excess of which can cause fat […]

During the coronavirus lockdown period, the gyms are closed and so most of us will have stopped weight-training completely. The two questions I’ve been asked many times recently are “How […]

​Tim Ferris’s bestselling book ‘The 4-Hour Body’ includes a chapter called ‘From Geek to Freak’, in which he claims to have gained 34lbs (15.4kg) of muscle in just four weeks, […]

The amount of energy you burn each day, in calories, is known as your TDEE – your total daily energy expenditure. It’s the sum of how many calories you burn at rest […]

To lose body fat, you must eat fewer calories than you burn. Adhering to a calorie deficit over time forces the body to burn stored body fat for energy. The […]

Given the disruption to our daily routine and built-in habits, many are panicking about gaining body fat, losing muscle and the potential implications for our general health and well-being. This […]

With all the gyms closed, when it comes to muscle-building you’ll have an immediate advantage if you have a home gym or just a bench with some decent weights. I […]

What are you doing to stay healthy during this extraordinary period of self-isolation and decreased activity? Walking up and down the stairs in your block of flats? Skipping? Strictly scheduled […]

This blog contains two responses to the Netflix film Game Changers from Bodyscan consultants Kevin Garde and Rob Webster. Kevin a Nutritionist and Founder of PRISM Nutrition. Rob is a vegan […]

During consultations, we ask clients to tell us how active they are based on these descriptions in order to establish their maintenance calories. Sedentary (little or no exercise) Light activity […]

​It is important to understand that the primary driver of increased muscle mass (hypertrophy) is the work done in the weights room. Nutrition, with an emphasis on protein intake, does […]