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My New Book - Out Now

Thu, 29 Jan 2026 19:06:02 GMT

The Powerful Guide To Transforming Your Body

My latest book is now on the market! Within its pages, you’ll find a wealth of tips and tricks I've employed over the last 15 years to assist clients in achieving their body transformations. It's brimming with nutritional science and several customizable training programs. To purchase your copy, email benjameschibnall@outlook.com.

The Importance Of Tracking Workouts

website@sitemodify.com (Website Editor) — Fri, 16 Aug 2024 14:56:57 GMT

Why you should be tracking your workouts

When it comes to working out, particularly with resistance training, it's crucial to recognize that the primary objective is to achieve progressions. These progressions are what ultimately yield results. Many of us hit the gym with the desire to enhance our appearance, build strength, and reduce body fat, yet a significant number have not been educated on how to effectively create these progressions. Below, I will outline the golden rules for advancing your resistance training. Without implementing any of these progressions, you will not attain the desired results; thus, focusing on performance improvements is essential for any well-structured training regimen.

Let's delve into the three key metrics — this is where the secret lies in training, and it's a crucial aspect that many are unfamiliar with or don’t fully grasp. A substantial number of fitness professionals make the mistake of believing their role is simply to “work you hard” and introduce a huge variety of exercises, all while overlooking the critical importance of actual performance progressions.

The reality is that a person can exert maximum effort and feel completely drained, but if they aren’t able to surpass what they were doing a few weeks prior, they are missing the fundamental principle of resistance training.

We don’t engage in resistance training merely to tally up calories burned in an hour; instead, we aim to increase lean muscle mass, which in turn elevates metabolism, enhances strength, and sculpts a toned physique.

So, why do I say the magics in the three metrics below? Because if you’re not progressively adding more sets, reps, or weight to your exercises over time, it's likely that your results have plateaued.

What are the three key metrics?

WEIGHTS-REPS-SETS

For example:

Weights – One individual may be squatting 20kg.

Sets – They may be completing 4 sets of those squats.

Reps – They could be achieving 10 reps in each set of those squats.

Below is the most vital aspect to grasp about training: there are three key metrics, weights, sets and reps. To keep it straightforward, one or more of these metrics should consistently be improved on (every 2-4 weeks). If you master this concept, the results will astonish you. However, if there’s no change in any of these metrics, you risk remaining stagnant year after year.

The takeaway is clear: Enhance these key areas, or you may find yourself facing years of unproductive effort with minimal results—it’s that straightforward.

Benefits Of Having Some Gym Equipment At Home

website@sitemodify.com (Website Editor) — Sat, 10 Aug 2024 15:02:07 GMT

Benefit of investing in some equipment for home

With gyms becoming increasingly crowded and our lifestyles more hectic, it can be all too easy to neglect your fitness. I often advise my clients to invest in some home equipment, and you don’t need much space—just a bench and a set of adjustable dumbbells will suffice. Here are my top tips/reasons to make that investment:

1) No more excuses about not having enough time to make it to the gym.

2) It’s far more convenient when you don’t have to commute.

3) You can exercise in the comfort of your own home, free from the anxiety that a bustling gym can sometimes create.

4) You may feel more confident trying out new exercises when you’re alone.

On top of that, it’s great to know that home gym equipment is more affordable and accessible than ever.

So, what are you waiting for?

Daily Protein Requirements To Support Recovery And Performance

website@sitemodify.com (Website Editor) — Sat, 10 Aug 2024 01:39:51 GMT

How much protein should you aim for daily?

The subject of protein intake is certainly not a new one, but I thought it would be engaging to delve deeper into this topic.

For my clients, I recommend consuming 1 gram of protein per pound of body weight, a guideline strongly supported by the scientific community. This approach aids in muscle recovery and performance, but why is that? Is protein intake merely about the total daily amount, or is there more to the story?

We all understand that protein is essential for building and repairing muscle, and you may already be aware of the daily requirements due to the ongoing discussions around it. However, consider this: it's not solely about how much protein you consume each day, but rather how much you consume at each meal. The objective of incorporating protein into our diet is to stimulate our bodies to initiate the repair and growth of new muscle. In essence, we want to elevate our muscle protein synthesis (MPS). To achieve this, we need to consume a specific amount of protein in one sitting. While individual needs may vary, my general recommendations are as follows:

For males: 30g-50g per meal

For females: 20g-30g per meal

The significance of the amount per meal cannot be overstated. To maximize our MPS, which is crucial for muscle building and repair, we must obtain certain amino acids found in protein. There's a specific dosage of amino acids required to activate MPS, and the recommendations above will ensure this, provided the protein quality is sufficiently high. I'll explore the best protein sources in a future blog post.

I hope you found this informative! Feel free to reach out; I serve clients in Berkhamsted, Tring, Woburn, and have a private studio in Marston Moretaine.