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03300 580 370

Bolton Club

Unit 1 Morston Point Manchester Road, Bolton BL2 1HB

Blackpool Club

Newton Drive, Blackpool, Lancashire, FY3 8ER

Lytham Club

61 St Albans Road, St Annes on Sea Lancashire, FY8 1TG

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Make a difference

Build Muscle

Burn Calories

Improved strength

Enhanced cardio

Muscle Definition

We’re here to help you

Every Step of The Way

“I know weight training is key to strengthening my muscles but don’t know anything about weight training.” – Don’t worry, that’s what we’re here for!

Whether you’re new to using a gym or a seasoned athlete wanting to improve your weight training, we can help you achieve your goal.

Our team has extensive knowledge about muscle functionality, how muscles work under different pressures and are able to create bespoke exercise plans according to individual needs and goals.

To get really big, you might as well move into the gym, right?

Well, not exactly. A minimum of three times a week is recommended in order to see improvements sooner rather than later. Fewer more intense training sessions can be more beneficial than many lighter, more moderate sessions.

While the traditional 5-days-per-week split routine (chest day, leg day, etc.) is optimal, you can get enough work done in three or four days, by splitting it into two upper body and two lower body days, or combining one of those into a total body day.

Training

Nutrition

In order to get bigger, it only stands to reason that you need to eat more.

Food provides calories, which are the building blocks of new muscle. But how much more and what?

For many you won’t need much more – 300 to 500 calories per day and you’re looking at roughly a pound gain per week. There’s also the question of when to eat. You’ve probably heard a lot about pre-workout meals and even more about that post-workout “anabolic window,” in which if you don’t eat, you might as well have skipped your workout for a Netflix binge instead. Good news: unless you’re an elite athlete or bodybuilder training for competition, this is largely rubbish.

BMI Calculator chart

BMI Weight Status
Below 18.5 Underweight
18.5 - 24.9 Healthy
25.0 - 29.9 Overweight
30.0 - and Above Obese
* BMR Metabolic Rate / BMI Body Mass Index

calculate your bmi & bmr

Your BMR calculator generates the number of calories your body burns per day at rest. Your BMR with activity factor is the number of calories your body burns per day based on the activity factor you selected.