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It is often the sum of lots of small changes that leads to a noticeable difference when it comes to shaping up. Which training methods are best for building muscle growth? Different people will recommend very different training methods. For me, personally, the moderate weight, with perfect form, within a repetition range of 12-15 is the ultimate winner. Do not forget you do not want to switch on helping supportive muscle groups but you want to focus solely on the one you are actually training. Big weights and bad form cause damage to the connective tissue and joints whilst require help... Read more

Our ambassadors welcomed in the New Year by making a series of promises to themselves as to how they plan on improving themselves for this coming year. We hope their messages and ideas could potentially help you on your path towards your desired goals as well. Craig Wright aims to clean his diet up as he believes he has let is slip over the past year. Maintaining a clean and healthy diet is easier said than done but the benefits of keeping said diet are great. He also wants to push himself further this year and move towards his ultimate body... Read more

With 2017 in its infancy it is only natural to be feeling those start of the year blues. The whole year is ahead of you and it seems like a lifetime until you can escape for a well-deserved break. As a result of this, motivation can be at a low point. The desire to get up and head to the gym can decrease on a daily basis. The struggle to shift from the sofa and onto the treadmill or go out for a run is hard when it is so cold and bleak outside. Elite Body Squad want you to... Read more

It's the end of the festive season and the dawning of a brand new year. Like most people, you may have overdone it slightly over Christmas and have started noticing a few extra pounds here and there. These tips could help you effectively shift those pounds and set you up nicely for the year ahead. 1: Eat Healthily With Nutritional Basics The key to any sort of weight gain / loss is to plan and maintain a healthy diet plan. Regardless of how much time you put in the gym, healthy eating is the backbone to any weight loss /... Read more

Peter Batai is back once again to talk to us about injuries at the gym and how best to avoid them. What's the best way to start your routine?  First of all it is very important to warm up properly before the actual exercise. 5-10 minutes easy cardio on the treadmill followed by light stretching is highly recommended.  It is also vital, that we reach the weight we wish to work with, during progressive warm-up sets. I personally rather like to pre-exhaust a muscle with moderate weight instead of hitting it too hard too early and risk a severe injury.... Read more

Here is an efficient, high-intensity workout routine you can do anywhere (even at your in-laws’ house). Just a quick rundown on one workout – you can focus on one area – legs, arms, belly fat, abs: We all indulge a little bit more than we should during big holidays such as Christmas. It is completely normal and let's be honest, unless you are a getting ready for a competition, there’s nothing wrong with being a bit social and enjoying life. You can help yourself though to keep your metabolism running and not to pile on too much extra weight. As... Read more

You won your last fight! What did that feel like? Well, I could never explain that feeling you get when all the hard work ends with a win – it’s actually one of the moments of your life. And once you have felt that feeling, you crave it and you search and destroy until you get it again.   What do you do to wind down after a fight? Well straight after a fight I don't think you can actually wind down until about 2 days later, but when I’m trying to chill after a fight I'll put on a relaxing... Read more

How do you stay focused when having a difficult day? When I’m having a difficult day I love to try and squeeze in a yoga session. It's great not just for fitness but for mind, body and soul. I always feel like I leave yoga feeling refreshed and peaceful. Even when I was ill I found my gym would always show me easier ways to participate in yoga sessions, than some of the crazy shapes the professionals contort themselves into! It is one of my guilty pleasures. Another thing I love to do is to take a drive out with... Read more

Christmas is just around the corner - in fact, at the time of writing, the big day is only 6 weeks away! But as the festivities begin and the snow (hopefully) starts to fall, so does the desire to tuck into those winter warmer lunches, tasty chocolates and that third helping of Christmas dinner! So when you're on a strict fitness regime, including a closely monitored diet plan, how do you maintain all your hard work whilst still enjoying your time with family and friends? We asked our brand ambassador, Connor Laing, how he manages his fitness during the Christmas... Read more

Kelly-Marie Stewart is our new guest ambassador here at Elite Body Squad and the former Hollyoaks actress has had to change her entire outlook on health and diet following her Guillain-Barre Syndrome diagnosis. No Breakfast, No Water After being diagnosed with Guillain-Barre syndrome, which originally left me paralysed, I realised I could no longer take my health for granted. My condition came on the back of me being run down which was a mixture of me basically burning the candle at both ends. I was working long hours, partying at weekends and eating on the go - never really nutritional... Read more

With the festive period just around the corner, let me offer a few suggestions that can help safeguard your progress. The parties will be coming thick and fast and it definitely wouldn’t be appropriate sat down for a celebratory meal and reaching into your bag for a Tupperware box. There is no harm in letting your hair down and over indulging on the Christmas treats. If you have been eating clean and not skipping a beat during the run up to Xmas you could use this as a mini break for a week, to eat the things that are not... Read more

There's not long to go now until the Christmas tunes start ringing out across the airwaves and with all the great food that comes with the festivities, it can be hard to manage training and dieting with so much temptation all around. We asked some of our ambassadors how they manage the occasional feast and blow-out - as well as their favourite cheat meals! Here's what they had to say: Craig Wright Well, the main thing I would say about a blow-out is don't take it too hard on yourself. A bit of a cheat day (weekend?) now and again... Read more

This month we’re doing a triple giveaway perfect for any weightlifting! You have the chance to win our weightlifting belt, lifting straps and brand new Elite Body Squad branded t-shirt! For the chance to win, simply enter your email below and click submit! You’ll receive a follow-up email asking to confirm you’d like to enter (remember to check your junk box!). Read more

Elite Body Squad ambassador and UKBFF competitor has been sharing some of his top training advice when it comes to avoiding injury. Check out his tips below. Avoiding Injury Quite possibly the worst thing that could hinder your progress is picking up an injury. Especially if you’re training for an event or competition. This is why I like to go by the motto ‘prevention is far better than cure’. I myself have suffered numerous injuries over the years, with the worse being a torn bicep and damaged rotator cuff. I need to put in preventive measures to ensure it never happens... Read more

We recently caught up with guest ambassador Brandon Daord who offered some training and diet advice. Check out his tips below! How important do you think supplements and shakes/replacement drinks are as part of your training diet and recovery? Well, I think when you’re in your boxing camp for a fight recovery it’s very important, so yes I do think they play a big part of your overall diet and recovery plan. If you are regularly in recovery after training or competing, then supplements are the best because when you take them the correct way you are getting back into... Read more