How much time do you have? If you're short on time, a home gym can be the perfect solution. Nowadays, it's easy and cost effective to buy a couple of dumbbells and a resistance band for your spare room.

How motivated are you? Exercising at home is not very inspiring for a lot of people. It's in our nature to want to be part of a group so exercising in a gym can be much more motivating.

How self conscious are you? If you're particularly self conscious, then training at home is an obvious solution. There's no one to judge you and you can work at your own pace for as long as you see fit.

That's where we come in. We have our very own private personal trainer and client only gym in Harrogate. That means our clients benefit from having all of the awesomeness of a fully equipped gym without the hassle of other members. You can book in for a free consultation and see for yourself.

Without a doubt, the most considerable benefit of having flexible muscles is the reduced risk of injury. We preach this to our personal training clients in Harrogate all the time, if your muscles and tendons are tight, it will take a smaller range of motion to snap them. Much like you would need less distance to snap a short elastic band as opposed to a long one. If your muscles and tendons are flexible, they'll have a lot more range of motion before they snap or tear.

It would also take considerably less force to achieve the same muscle length if the muscle is flexible than it would if the muscle was tight. This is especially important for runners and other endurance athletes.

If you look at the simplified image of the leg muscles up top and imagine if the hip flexor is tight (the green one). Not only will this be putting undue stress on the lower back muscles but as you run, in order for your leg to extend backwards, your gluteus maximus, the (blue) opposing muscle, has to contract forcefully. The tighter the hip flexor the more force the gluteus maximus has to contract.

This extra force will go completely un-noticed because your body has learned to adapt to the load over a long period of time. But think about how many strides you take during a long run and how much extra energy you're using to perform the necessary movements. Thousands of steps... lots of wasted energy. If your hip flexors were loose, your running economy (the amount of energy your body uses to run) would massively improve. A better running economy would mean extra energy for the sprint finish. I've only used one pair of muscles in this example. The benefits of stretching ALL of your muscle groups would not go unnoticed.

For those that are trying to increase muscle size, stretching and Thai massage have been shown to contribute to muscular hypertrophy. Here's why: As explained before, your muscles are encased in a tough, fibrous, protective fascia. The fascia surrounds the belly of the muscle and is part of the tendon's structure at either end of the muscle. Correct stretching exercises will stretch the muscle and the tendon. They will therefore, also stretch the fascia and give the muscle more room to grow. It's like trying to blow up a balloon inside a lead box. If the lead box is bigger, the balloon will have more room to expand. Not only will you get bigger faster but you'll also rectify any muscular imbalances you may have accumulated during training, leading to better posture and an overall sense of well-being.

If you're a little bit unsure about how, where and how much you should stretch your muscles to get the most benefit, join one of our personal trainers in Harrogate for a free consultation.

When designing a strength training programme, it's important to address which elements of strength training you wish to focus on. The most obvious element, for the recreational gym user, is muscular hypertrophy (size). Maximal strength training is ideal for weightlifters and strongmen. A strength endurance training programme would suit endurance athletes like cyclists and swimmers. The least used element of strength training would have to be explosive power. Explosive power is rarely needed in any sport except powerlifting and possibly olympic weightlifting.

When training for muscular hypertrophy, it's important to be aware that almost any new stimulus, whether it's a change in sets, reps, exercises or training split, will produce some hypertrophy. This is due to the muscle adapting to the new demand placed upon it. However, if you're new to hypertrophy training there are some simple guidelines to adhere to:

Sets (per muscle group)

Muscular hypertrophy has been shown to occur with a moderate to high volume. This means that a particular muscle group like the quadriceps should be subjected to 9-12 total sets. This could be 2 sets on 5 exercises, 3 sets on 4 exercises or 4 sets on 3 exercises.

Repetitions

Hypertrophy has been shown to occur greatest in the 8-12 repetition range and you should be failing on your last rep.

Weight

Loads should be approximately 70-85% of your one rep max.

Rest time

2--4 minutes of rest should be taken between sets to give the muscles enough time to recuperate for the next set. (Reduced rest time have been shown to increase fat loss).

Frequency

Frequency is a very important factor in any training programme. To achieve the best results try to train each muscle group 2-4 times per week.

There are two types of endurance: Long term, which is suitable for long continuous events such as marathons and triathlons. Short term endurance focuses on 30 second to 2 minute bouts. As long term endurance will be focused on in the "endurance training" page, short term endurance will be explained further.

Sets (per exercise)

Due to the intensity from the number of repetitions, only 2-5 sets are needed to fatigue the muscle.

Repetitions

15-30 repetitions is just outside of the hypertrophy rep range and ensures a high build up of lactic acid in order to force the athlete to deal with higher levels of blood lactate.

Weight

A 40-60% of your one rep max load is ideal for short term endurance. The light load is needed to ensure the indicated rep range is achieved.

Rest period

60-90 seconds.

Frequency

2-3 times per week.

Whilst explosive power is not needed for many sports, but it plays an important role in events such as Powerlifting, martial arts and MMA fighting. Maximum power is achieved by applying a great force over a certain distance in the shortest time (force times distance, divided by time). The difference between generic strength training and explosive power is that you can have an exceptionally strong man, but if he can't apply the force he can produce over a short period of time, he lacks power.

Sets (per exercise)

3-5 sets.

Repetitions

3-5 reps.

Weight

75-85% of your one rep max.

Rest period

2-5 minutes.

Frequency

2-3 times per week.

Our personal trainers in Harrogate are extremely qualified in all aspects of strength training including even more advanced training techniques that really increase strength dramatically in a short space of time.

After exercise the body is left with an oxygen debt from oxygen uptake not being proportional to heat expenditure. In other words, too much heat and not enough oxygen. Oxygen is also used to return the body to its resting state and repair the damage caused by exercise. All of this contributes to EPOC.

After anaerobic exercise, short bursts of exercise without oxygen, there is an excess ATP expenditure (ATP is the fuel used by your muscles). Recent research suggests that this excess ATP turnover should not be excluded from the amount of calories that contribute to the fat burning after effect.

How Many Calories Are Burned As Part Of The Fat Burning After Effect?

The amount of calories burned during the fat burning after effect is very difficult to estimate but one thing that’s certain is its much greater after anaerobic exercise like short bursts of high intensity and resistance training with free weights than it is after steady state cardio.

Why Are So Many Calories Burned After Anaerobic Exercise?

During anaerobic exercise your body recruits the glycolotic energy system which uses glycogen (carbohydrates from the food you eat) stored within the muscles and liver from anywhere between 5 to 40 seconds. At this point, provided you have worked hard enough, you will be forced to rest and it is here that your body tries to recover and recruits the oxidative system, your fat stores.

During this rest period your body is desperately trying to restore the energy levels within the muscle and it’s trying to repair the damage caused by the intense exercise. These jobs require an extremely large number of calories which would normally be recruited from the remaining glycogen. As you have depleted this store with the intense exercise you just did, your body must turn to the next energy store… FAT.

Something To Think About

The body will only turn to muscle as a source of fuel in extreme circumstances. It will NOT eat and reduce the size of your muscles which is a common misconception among bodybuilding communities.

The research sourced for that statement supports the current scientific theories based around the after burn effect, in that your muscles will utilise fat as a source of fuel when your muscles are completely depleted of glycogen.

As I was writing that article it didn’t occur to me that high intensity anaerobic interval training might be the best way of burning fat for fuel during and after exercise.

Something Else To Think About

If you and I were to sit down together and try to identify 10 things you could change to have a happier, healthy lifestyle, 6-7 of those things would be nutritional. You can train your ass off all day long, until one is blue in the face, until the cows come home... you decide, but you won't make any lasting lifestyle changes unless you include nutrition. Exercising alone, although commendable and a step in the right direction, is not enough.

Remember, the fuel for any goal is information. You can't fix a flat tyre without knowing what tools you will need and which way to turn the bolts. Get educated. If you need answers please use the comments box below.

To find out more or book in for a single session to learn how to implement the fat burning after effect in to your training programme simply Contact Us Here.

Everything you do requires energy. Whether you're sitting on the sofa digesting a Sunday dinner, or in the gym struggling with an overly ambitious exercise program, you're always burning energy (calories). But, again, no matter what activity you're doing, your body is powered by one compound... adenosine triphosphate (ATP). ATP is the 'energy currency' of the human body and it's only stored in very small amounts (about 3 seconds worth) so the body must replace ATP continually. If we can get to grips with how it does this we can fully understand the energy systems and make our workouts more productive.

Now it starts getting complicated but bear with me. ATP is made up of one adenosine and three phosphates (A+P+P+P). When a molecule of ATP is combined with water (a good reason to stay hydrated) the last phosphate splits away and releases energy. Now there is one adenosine and two phosphates. This is called adenosine DI-phosphate (ADP) or (A+P+P). To replenish the lost phosphate there are a few systems in place which power the production of ATP.

The first system is called the Phosphocreatine System (PCr system for short) which is made up of one creatine and one phosphate. I fear I'm at risk of losing your attention with all of this chemistry nonsense and I can't even promise you it's worth it! (Sad face). So, when the initial ATP stores have ran out, after about 3 seconds, you're left with a load of ADPs which are useless without the third 'P'. Your body cleverly calls upon its PCr store to lend some phosphates to the ADPs. Now the ADP is ATP again and everyone's happy for the 3 to 15 seconds of energy it gives.

The second system is the Glycolytic System. This system relies on the food we eat. The carbohydrates can be stored in the muscles or liver as glycogen. This glycogen then gets converted in to pyruvic acid then goes through an overly complicated process called The Krebs Cycle to eventually produce ATP. This is called aerobic gycolysis (the breakdown of glucose in the presence of oxygen). Here's how it works (This is optional reading.... Seriously, if you don't like the sciency bits, skip the next paragraph):

The Krebs Cycle: Through catabolism of sugars, fats, and proteins, a two carbon organic product acetate in the form of acetyl-CoA is produced. Acetyl-CoA along with two equivalents of water (HO) are consumed by the citric acid cycle producing two equivalents of carbon dioxide (CO) and one equivalent of HS-CoA. In addition, one complete turn of the cycle converts three equivalents of nicotinamide adenine dinucleotide (NAD) into three equivalents of reduced NAD (NADH), one equivalent of ubiquinone (Q) of into one equivalent of reduced ubiquinone (QH), and one equivalent each of guanosine diphosphate (GDP) and inorganic phosphate (P) into one equivalent of guanosine triphosphate (GTP). The NADH and QH that is generated by the citric acid cycle is in turn used by the oxidative phosphorylation pathway to generate energy richadenosine triphosphate (ATP).

However, in the absence of oxygen, the glycogen can be converted to lactic acid. This is called anaerobic glycolysis. Other terms that are used are fast glycolysis (if the final product is lactic acid) and slow glycolysis (if the final product is pyruvate), which then goes through the Krebs cycle. As its name would suggest the fast glycolitic system can produce energy at a greater rate than slow glycolysis. However, because the end product of fast glycolysis is lactic acid, it can quickly accumulate and is thought by some to lead to muscular fatigue.

Ok, last one now; The Oxadative System. This is similar to the Glycolytic system except that the end product, pyruvic acid, is converted into a substance called acetyl co-enzyme-A. This goes through the Krebs cycle and produces two ATP's. The waste product, hydrogen, goes through the electron transport chain and produces another 34 ATP's!

Another difference between the two systems is that the Oxadative System can produce ATP through the combustion of fat in the presence of oxygen via something called lipolysis. So if you want to burn fat while you're exercising... breath. In other words, you're always burning fat, but at different rates depending on the type and duration of exercise.

If you are on a diet to lose weight then there are many DIY options out there but it is often difficult to choose which one to choose and to know which diets are safe. I've personally sifted through some of the most popular diets to give you an up to date list of what works and what doesn't, what's safe and what isn't. If you like what you read, please leave a comment!

The Atkins diet, created by Robert Atkins, is a very carbohydrate restricted approach to dieting. The lack of carbohydrates in your diet lowers your insulin levels. When your insulin levels are low your body goes in to a state called ketosis, which is when your body uses lipase (fat) as a source of fuel because the muscle and liver energy levels are low.

There is a common misconception that followers of the Atkins Nutritional Approach are allowed to eat unlimited amounts of proteins and fats. In actual fact, dieters are recommended to eat just enough protein to feel full.

Pro's: You don't always feel hungry on the Atkins diet. You're not restricted to a certain amount of calories like most other diets. Weight loss occurs quickly.

Con's: Weight loss is often short lived. Eggs, bacon and chicken get boring after a while. Too much ketosis, the burning of fat for fuel, can lead to ketoacidosis (keto-acid-osis). Ketoacidosis is excess production of ketones that insulin can't get rid of which puts the body in a highly acidic state.

Should I do the Atkins diet?: I would never recommend this diet to a client. Ever. Temporary weight loss, probably caused by a reduction in water does not justify the risks of this diet. Ketoacidosis, meat, eggs an d fish everyday for breakfast, lunch and dinner.... no thanks.

"Feeling alert, refreshed and full of energy?" That's 'The Zone'... apparently. On the Zone Diet you don't eat any more or less calories than you normally would, you just eat them at a certain protein carb and fat ratios. This perfect ratio is said, by Barry Sears, author of the Zone diet, to promote a perfect metabolic state.

30% protien, 30% fat and 40% carbohydrates. This perfect ratio focuses on slow digesting carbohydrates, healthy fats and a protein intake that is specific to your age, gender and lifestyle.

The whole diet is based around controlling your insulin levels. The Zone diet approach is to think of the your food intake as a hormone regulator as opposed to a calorie boost.

Pro's: The diet promotes good eating habits. It's easy to follow. You think of your body in a different, healthier light. You get plenty of good fats. You get a better understanding of how foods affect your body.

Cons: There is no scientific research to justify Sears' claims, even throughout the whole of his book. The diet doesn't consider fibre and caloric density of foods. Some things that Sears says is OK, like high fat ice cream, might not be OK for people with health issues.

Should I do the Zone diet?: If you struggle with ratios then the Zone diet might be right for you. It's certainly not as controversial as the Atkins diet and it's definitely healthier. The 40-30-30 ratio is really easy to follow so you don't have to walk around with a food diary.

Intermittent Fasting is a well researched method of dieting. Michael Mosley, a medical journalist for the BBC, tried the intermittent fasting diet for a Horizon episode. The programme was based around research involving a certain type of mouse. The mouse had been engineered to produce low levels of a certain type of hormone, IGF-1.

The low levels of IGF-1 contributed to extremely low occurrences of age related diseases such as heart disease and diabetes. Low levels of IGF-1 are also linked to prolonged life.

There are three main ways to do intermittent fasting. Alternate day fasting (ADF) is a well researched method that involves one day of normal calorie consumption follow by a restricted calorie intake on the next day.

Another way to do intermittent fasting is the 5:2 method. Five days of normal eating and two days with a calorie restricted diet. The final method; 16 hours of fasting versus 8 hours of eating in a single day.

Pro's: There are many ways to incorporate IF to suit your lifestyle. Intermittent fasting has been linked to positive hormonal and body fat changes. You can eat normal, even on calorie restricted days.

Con's: Fasting days can be brutal. ADF is impractical.

Should I do Intermittent fasting?: Current research on humans is still lacking, especially with regards to the long term effects. I wouldn't necessarily recommend this diet to a client but if extreme measures were needed then I might suggest it.

The Slimming World diet has proven to be one of the most popular diets out there. Why? It works. It's easy to follow and you don't go hungry.

The diet is based around two days; a 'green' day and an 'original' day. On green days you are encouraged to eat plenty of whole foods like rice, pasta, legumes, vegetables, grains and pulses. On red days (original days) you are allowed fruits, vegetables and grains as well as lean meats, milk, cheese and 'healthy extras'.

This sounds like heaven but Slimming World still promotes weight loss through calorie restriction. This calorie restriction is mainly enforced through 'syns'. Syns are a daily allowance of bad or unhealthy foods and drink. The amount of sins you have per day depends on your goals.

Pros: The diet is very structured. It promotes healthy eating habits without feeling restricted. You get support from consultants. Slimming world provide you with a maintenance plan once you've achieved your goals.

Cons: The diet gives you a lot of responsibility making it easy to over eat so you have to be really willing to work hard.

Should I use The Slimming World diet?: This diet is perfect if you have plenty of time to plan meals. It's balanced and healthy provided you work hard enough. I would recommend this diet to someone who was self disciplined but just needed a bit of direction.

The Weight Watchers diet is a points based system that allocates 'pure points' to different foods. The points are based on the nutritional value of the food and every Weight Watcher has a certain number of points per day based on how much weight they want to lose.

The support provided by Weight Watchers drives the success of this diet. That and the weekly weigh in which gives dieters more of an incentive to lose weight.

Weight Watchers is almost like being part of a club, as you regularly meet with people who have similar goals to your own.

Pro's: Weight Watchers provides dieters with a lot of support. Weekly weigh ins really contribute to your success. Weight loss is achieved at a sensible rate. You meet like minded people. You become more food conscious and educated about what you're putting in to your body.

Con's: The points based system can be a little overwhelming for some people. The points based system can get addictive leading to poor nutritional choices. Sticking to this diet forever would be a challenge, even for the most self disciplined.

Should I do the Weight Watchers diet?: If you have a lot of time on your hands and you're happy to get pro-active and really learn about good nutritional decisions then this diet is recommendable. It's also good to meet like minded people and get plenty of support from consultants and fellow dieters.

The GI diet (glycemic index) is actually bordering on being called a lifestyle. It's a different way of eating as opposed to the structured 'eat this, eat that' methods that most diets enforce.

Making better food choices is the main aim of the GI diet. Foods that are low on the glycemic index are picked for their ability to make you feel fuller for longer.

Consumption of low GI foods has also been linked to better HDL (high-density lipoproteins) and LDL (low-density lipoproteins) in the blood, as well as positive influences on insulin levels.

Pros: Massive health benefits from using the GI 'lifestyle'. Easy to follow once you're nutritionally educated. You're not constantly bombarded with hunger pains. The GI diet is a long term approach to healthy living, not a quick fix.

Cons: Your ability to control portion sizes will affect the efficacy of the diet.

Should I use the GI diet?: I would highly recommend this to anybody struggling with weight or low energy levels. The GI diet is the type of plan you don't necessarily have to fully incorporate straight away. You can make gradual changes to your nutritional intake. It's easy to follow and there are great health benefits if you can control portion sizes.

There are many types of detox diets but they all have a similar role; to 'cleanse' the body of harmful substances such as alcohol, pesticides, food additives and saturated fat.

The duration of the detox diet depends on the type or brand of detox you go for but almost all of them involve lots of green tea, organics fruits and vegetables, juices and water.

Detox diets are very restricted, short term and nutritionally imbalanced. Detox diets are dangerous to be frank.

Pros: Rapid weight loss. Participants will normally increase the amount of fruits and vegetables in their diet.

Cons: Detox diets are often short lived. They're impractical. They leave you malnourished. There's no long term solution. There's no support or advice following completion.

Should I use a Detox diet?: Long term... No. This is a quick fix that doesn't last. The Detox diet is like replacing a broke headlight with a sellotaped on torch. Inefficient, time consuming and effectively useless in the long term. Short term... yes, but it must be done right! Contact us for your FREE detox diet!

Detoxing is only good if you're severely ill with gastrointestinal issues. Speaking of which, detox diets often cause high amounts of flatulence (which you deserve for doing it).

The Jenny Craig diet uses a three-pronged approach to managing your health. Exercise plans to burn calories, nutritionally sufficient meals to provide you with the right amount of energy to promote a calorie deficit and counseling to help you understand you relationship with food.

Members of the Jenny Craig programme are provided with set meals that are nutritionally balanced, portion controlled and delivered to your door. You just add your own fruits, vegetables and low fat dairy produce.

Pros: All meals and snacks are nutritionally balanced, portion sized and delivered to your door. The food is real. The diet is an educational process that teaches members the importance of portion sizes and balanced diet.

Cons: You have to buy your own fruit and vegetables. The Jenny Craig diet is not a long-term plan.

Should I use the Jenny Craig diet?: If you’re a bit food lazy, really bad at managing your diet and a poor cook then the Jenny Craig diet be the solution to your problem. It’s not a long-term solution and it’s expensive but the educational advantages of the diet make up for the cost.

While some of the above holds true the advice can be skewed. Strength training is predominantly low reps due to the loads lifted, the type of exercises performed and the subsequent stress on the central nervous system.

The 8-12 hypertrophy range is a happy medium of weight and volume allowing recruitment of muscle fibres to encourage growth.

Finally the higher rep range for endurance-this is again down to recruiting muscle fibres of another type to improve endurance, thus the weights are lighter to allow for the higher rep range.

This is where the problems begin...one of my biggest bug bares about this is that females think they must work in this higher range so they only 'tone' up as opposed to build bulky muscles! If only it was that easy! I can deadlift over twice my body weight yet I would not come anywhere close to the bodybuilders that step on stage. The fact of the matter is building solid muscle takes serious consistent hard work, lots of good quality food (to gain muscle you must eat a calorie surplus) and finally testosterone - what the average female trainer is lacking unless she is secretly taking testosterone supplements! Generally, without being sexist, a woman's main training aim is to lose body fat and 'tone up' therefore they should be eating a calorie deficit (to lose weight) and unless they are genetically 'gifted' (or supplemented with other substances) they will not have a great amount of testosterone in their system, so gaining slabs of muscle is nigh on impossible.

As the video below shows (albeit very cheesily) if females lift heavy weights-in line with their capabilities- they will gain strength, tighten the muscles, increase metabolism and overall create a big shift in body composition to create a 'figure to die for' so what are you waiting for ladies hit the weights, don't be intimidated by the guys-you never know, you could even be stronger than some of them ;)

To talk to an experienced personal trainer about your body composition and how you can change it with the help of resistance training, contact Paul Greaves, a professional, certified personal trainer in Harrogate.

To discuss Thai Massage in Harrogate head on over to see May from MayThai massage!

Understandably, many of us measure our "ideal weight" with a scale or using the widely spouted BMI scale (weight in kg dived by height in metres squared) this gives an overall picture of health. However, these are not always suitably informative because they fail to determine whether a person is muscular or fat.

Normal weighing scales cannot differentiate between muscle and fat. You will obtain an accurate measurement of your weight, but you do not know how much is lean mass and how much is fat. Lean mass is your muscles, bones, connective tissue and organs which are all active tissue requiring calories to function. The remainder falls into the fat category. You do require a percentage of fat to function, but that consists of only about three per cent for men and 11 per cent for women of your total body weight, this is for absorbing fat soluble vitamins and minerals, warmth etc.

As soon as an individual starts to increase their muscle mass-via strength training/weight bearing exercise, the scales are skewed. You can lose inches across the body (think of the picture above) however still weigh the same or even more due to an increase in muscle mass. This can scare a lot of people and de motivate them particularly when starting up an exercise programme. As a personal trainer in Harrogate I want to educate about the benefits of strength training-that includes women as well-and give you more information about the bodies make up and more accurate ways of gaining and measuring results.

When determining your overall health, it’s important to consider your percentage of body fat in proportion to muscle mass. Someone weighing 200 pounds with a body fat percentage of 25 is carrying around 50 pounds of extra fat. That same person weighing 200 pounds with 10 per cent body fat would be carrying around only 20 pounds of fat. This is significant in terms of health, not to mention how exhausting it is to carry around 30 extra pounds of fat. In addition, the person with 50 pounds of fat has only 150 pounds of lean mass to carry that weight, whereas the person with 20 pounds of fat has 180 pounds of lean mass to sustain it. That factor alone will have a dramatic impact on energy level, joint stress and mobility.

Thinner does not always mean healthier, either. Extremely thin people often have a lower-than-desired lean mass percentage thus are generally weaker and more susceptible to ailments such as osteoporosis. When we "lose weight" and reduce calorie intake, not only do we lose a percentage of our fat, we also diminish a percentage of lean mass. 

By undertaking a structured exercise programme alongside a healthy eating plan we can optimise your body's 'fat burning' and preserve the lean tissue. Our bodies require far more energy to move lean mass than to move fat. Remember, fatty tissue is an energy source and does not require energy to move. If we have a larger percentage of muscle mass, not only is it easier to move, but we also require more energy to do it leading to an increase in the number of calories required to maintain-think of how much a bodybuilder can consume yet they are far from 'fat'.

Fat takes up more than four times as much space as lean muscle mass. So if you want to reduce your size, then reduce your percentage of body fat. An obvious indicator is your waistline. If your trousers are becoming baggy but your weight is not changing too much, you know you are heading in the right direction.

Another way to determine body fat is by taking measurements. This is easy to do, cost effective and can be easily monitored. Use a tape measure and record various measurements at points across the body (waist, hips, thighs, arms etc. Where applicable, measure both sides of your body and, if possible, measure at the same time of the day across a number of weeks.

If you are looking to lose a few pounds, don’t get too caught up in how much you weigh, but consider your measurements, how you feel, how your clothes fit and how you look. The mirror is a good indicator of your body's makeup. Remember, it is not how much you weigh, but rather what makes up the weight that counts. 

If you would like more advice, or are considering changing your lifestyle and embarking on a healthy journey, speak to your friendly Harrogate personal trainer, Paul.