Marco Gavarini - Testimonial

Watch this short video testimonial by long-term client Marco who has made incredible progress over the past 18 months.

In all Marco has reduced his body fat from 24.6% to 13.5% and has also increased his lean body mass from 50.1kg to 61.1kg.

Marco came to me having not trained for 2 years. He was low on confidence and didn’t like what he saw in the mirror.

He has changed dramatically over the past 18 months, both physically and mentally.

Watch the full video and check out his awesome progress below.


Lose weight with no hunger! Welcome to the Holy Grail of Dieting...

Lose weight with no hunger! Welcome to the Holy Grail of Dieting...

Many people (quite rightly) find dieting difficult because of hunger. Hunger is the enemy of the dieter. If it wasn’t for hunger we could all just choose to eat a little less food and carry on as normal. Unfortunately, our bodies fight back and increase our hunger levels as we drop our energy intake.

So the question is, how can we diet in such a way that minimises hunger yet maximises the fat loss result?

First of all, let’s have a look at the factors that cause us to over-eat in the first place.

Physique Wise Top Transformations

Physique Wise Top Transformations

Physique Wise began 3 years ago with the goal of brining wisdom to the pursuit of your best body. No stone is left unturned in the quest to produce the best results, as well as the education on how to maintain the results for life.

Below is a display of some of the top transformations produced over the past few years.

Transformations are not just physical. My clients have improved their posture, strength, confidence, reduced pain, helped manage stress. You can read more about the many benefits here.

If you want to not only transform your body, but learn how to maintain these results for the long term, you can apply for coaching here:

Guys - Lose your gut. Forever!

Guys - Lose your gut. Forever!

There’s nothing more frustrating than achieving your dream body, only to see it disappear in a matter of weeks. 

It’s akin to winning the lottery, only to realise you left your winning ticket in the pocket of your pants that are now in the washing machine. 

Weight cycling, yo-yo dieting, weight regain are all variations on the same theme: the fact that people regularly achieve weight loss, but many see that same weight reappear within a matter of weeks or months (often with interest).

Surely it’s time to stop banging your head against a wall and achieve lasting change based on scientifically based evidence on what it takes to successfully maintain weight loss results in the long term?

Stop seeing your weight fluctuate seemingly at will and feeling powerless to control your body and instead take charge of your body, regain control and achieve long lasting weight loss.

So what sets weight loss maintainers from weight regainers?

Client Corporate Testimonial: David

David has been part of the @formbay team who has been training 2 x per week during his lunch hour. 
Here we briefly touch on the benefits of training, with a clear emphasis on how training can help you manage stress, something which is massively important, and often overlooked in favour of aesthetics. 
Training can be great for clearing your mind, reducing anxiety and, as a result, increase productivity. 

Finding the 'Middle Ground'

Finding the 'Middle Ground'

If you take nothing else from this post, please heed this advice: -

Make sure you diet for a defined period of time (generally no longer than 12-16 weeks). When you stop dieting, make sure you don’t fall completely off the wagon, but eat to your maintenance levels to allow your body to recover. If you still have more weight to lose, you can reduce calories again after a couple of weeks at maintenance.

Dieting shouldn’t be ‘boom or bust’. It’s time to find the middle ground…

REAL WORLD WEIGHT LOSS: "I'm a complete beginner to lifting weights, how much weight should I be lifting?"

REAL WORLD WEIGHT LOSS: "I'm a complete beginner to lifting weights, how much weight should I be lifting?"

Successful weight loss takes programming, not willpower

Whilst acknowledging the vital importance of nutrition for weight loss, resistance training is also extremely important. I have written about the many benefits of strength training, which you can read about here.

Strength training will help you preserve (and possible gain) muscle mass as you lose weight. It will also help strengthen your bones, tendons and ligaments.

When starting out, it is easy to get confused with how much weight you should be lifting. Now, without knowing exact individual circumstances, I can give you a rough guide by introducing some concepts to you that will allow you to make the judgement about the weight for yourself.

Real World Weight Loss: "I travel regularly for work, what advice do you have to help me stay on track?"

Real World Weight Loss: "I travel regularly for work, what advice do you have to help me stay on track?"

“To travel is to live”

Unfortunately for many of my clients, making a living means travelling. A lot.

Take Eric for example. Over 1/3 of his year is spent travelling. Yet he managed to achieve the results you see below, going from around 17% body fat to under 8%.

I know, you’re probably thinking ‘how was that achieved?’.

Well it certainly didn’t happen by accident.

Eric was kind enough to write about the challenges he faces when he travels in this awesome blog post.

The first thing to work on is how you view the challenge of travel. Because you have to view it has a challenge to overcome, rather than an insurmountable hurdle that is going to immediately stop progress in its tracks.

You are still in complete control over what enters your mouth. You don’t suddenly lose all control over your food intake the moment you start travelling.

Study in Review: "(Over)eating out at major UK restaurant chains: observational study of energy content of main meals" (Robinson et al, 2018)

Study in Review: "(Over)eating out at major UK restaurant chains: observational study of energy content of main meals" (Robinson et al, 2018)

The prevalence of overweight and obesity has increased markedly across the developed world over the past few decades. Increases in energy intake, caused partly by a shift in the ‘food environment’ has been identified as a key factor explaining this weight gain at a population level.

One of the key trends observed is the increasing prevalence of consuming food out of the home. For example, the UK Food Standards Agency (2016) reported that 39% of UK adults ate out at least once per week.

The aim of this study was to examine the energy (calorie) content of main meals (lunch and dinner) sold by major restaurant chains in the UK. 27 full service restaurants and 6 fast food establishments were studied.

Client Testimonial: Oisin

Client Testimonial: Oisin

Paul has had a massive positive impact on my life over the last few months. In October 2018 I was at my heaviest at nearly 105kg. I wasn’t training and I was unhappy as a result of my size and weight. I was only fitting into XL or XXL clothes and I was making poor nutritional choices which further compounded the issue at hand. I did not know where to start to get back on track.

Help - I'm Only Eating 1,200 Calories But I Still Can't Seem to Lose Weight!

Help - I'm Only Eating 1,200 Calories But I Still Can't Seem to Lose Weight!

Sound familiar?

You are eating next to nothing and slogging away at the gym only to see no change on the scales.

How is this possible?

Well it turns out that we are exceptionally bad at estimating both our calorie intake AND our energy expenditure.

Lichtman et al (1992) discovered that subjects in their study UNDER-ESTIMATED their calorie intake by an average of 47%! Think about that for a second….

You think you are consuming 1,200 calories, yet in reality you are probably consuming somewhere nearing 1,800.

Holy moly!

Not only that but subjects in this study also OVER-REPORTED calorie expenditure by 51%!

“The failure of some obese subjects to lose weight while eating a diet they report as low in calories is due to an energy intake substantially higher than reported and an overestimation of physical activity” (Lichtman et al, 1992)

So, if you are struggling to lose weight, it is most likely because you are not in a calorie deficit, even though you think you are.

So what reasons contribute to this massive imbalance between what we THINK we are eating, and what we are ACTUALLY eating?

Is Weekend & Holiday Eating Killing Your Progress?

Is Weekend & Holiday Eating Killing Your Progress?

YES! Finally it is the weekend (well it is as I write this). Time to kick back, relax and indulge! You’ve worked hard all week, been to the gym, been meticulous with your food (even bringing tupperware into work to the chagrin of your colleagues) and tracked your calorie intake on MyFitnessPal (you even included that little biscuit they serve you with your daily coffee).

So, now the weekend is here you DESERVE a break.




A brand new study just published by Kevin Hall and Colleagues has set out to discover whether a diet of ultra-processed foods affect energy intake in 20 weight stable adults.

First of all, lets back up slightly and define what exactly an ultra-processed food is: -

“formulations mostly of cheap industrial sources of dietary energy and nutrients plus additives, using a series of processes” (Monteiro et al, 2018)

They are inexpensive, have long shelf-life, are relatively safe from the microbiological perspective, provide important nutrients, and are highly convenient – often being either ready-to-eat or ready-to heat.

Ultra-processed foods have become increasingly common worldwide and now constitute the majority of calories consumed in America.

It has been postulated that ultra-processed foods are contributing to the obesity epidemic via various mechanisms, including: -

They are typically high in calories, sugar, salt and fat

Have been theorised to disrupt gut-brain signalling which may influence intake of these foods independent of palatability or energy density of the food

So, the purpose of this study was to examine whether there is a causal relationship between ultra-processed food consumption and obesity.