Club 300 - Gym and Personal Training

The Shortcut to Weight Loss & Body Fat Reduction!


The Body Fat Reduction Shortcut!

The Weight Loss Secret!

Within this blog I’m going to let you in on a little secret. Now, this secret is what most people have been searching for since the rise of obesity started to get out of control – we’re going back around three decades!

Before I divulge this little piece of dynamite, let’s look at some figures so everyone can get a real grasp on this epidemic, becoming as dangerous as ‘The Walking Dead’ virus, which has become one of my favorite shows of late!

Some may feel that comparing obesity to the ‘walking dead’ is a little harsh. Let’s take a look at what’s been happening during the last 30 years in the UK and the rest of Europe.

Obesity Stats

One in four British adults is obese, according to the UN Food and Agriculture Organisation, prompting fears that the UK has become the “fat man of Europe”.

The UK has the highest level of obesity in Western Europe, ahead of countries such as France, Germany, Spain and Sweden, the 2013 report says.

Obesity levels in the UK have more than trebled in the last 30 years and, on current estimates, more than half the population could be obese by 2050.

 Europe’s obesity league:

  • UK: 24.9%
  • Ireland: 24.5%
  • Spain: 24.1%
  • Portugal: 21.6%
  • Germany: 21.3%
  • Belgium: 19.1%
  • Austria: 18.3%
  • Italy: 17.2%
  • Sweden: 16.6%
  • France: 15.6%


Education for me is a huge part of this epidemic. Yes, many studies have been done that suggest poverty, and so called ‘obesogenic’ environments, places, often urban, that encourage unhealthy eating and inactivity play a huge part in this crisis.

I spent many years myself being ridiculed for living a healthy lifestyle, but for me, this kind of reaction spurred me on to be healthier, fitter and faster than others. It was motivation for me, but for others starting out on a healthier lifestyle it might be enough to break them before they’ve even begun.

Prepping food and being active (going to the gym) is often laughed about, but looking at the statistics above this is now not a laughing matter; rather, it’s a serious health issue that is affecting not just you but your children too.

The risk of becoming obese is thought to start at an early age and obesity in a parent increases the risk of childhood obesity by 10%.

Interesting side note:

Although poverty and environment is often touted as one of the main reasons for the increase in obesity isn’t it interesting that Cuba is the only country to reverse its obesity problem and this was due to an economic downturn in the 1990’s, which resulted in food and fuel shortages. On this basis poverty alone is not the issue.

The Body Fat Reduction Shortcut – Setting the scene

Okay, bear with me and let me set the scene. I have been personal training clients full time now for over 4 years and have been working within the Health & fitness industry for nearly 15 years. Over the last 4 years I have completed an uncountable number of nutritional consultations and this is the usual script:

Mike: How long have you been looking to make changes to your lifestyle for?

Client: I’ve been struggling with my weight all my adult life but over the past 5 years I’ve tried endless diets and fads spending an endless amount of money. I know it wasn’t probably the best thing to do but I was so desperate to lose weight quickly.

Okay, I’ll just cut this short. Trust me, this is what 8/10 clients might tell me, so it is obviously a huge factor as something somewhere is causing people to make the wrong choices.

Research suggests that most people become obese gradually between the ages of 20-40 years. Over this time, many try quick fixes to lose weight, as they really want to return to the health and fitness they were always used to as a teenager.

Unfortunately, after years of trying what seems like the next best thing, people start to lose hope and feel that they just can’t achieve what they want. Maybe their body just isn’t designed like others. Not true!

The Body Fat Reduction Shortcut – Qualifying Questions

So it’s now time for you to ask yourself a few questions… I hope you will take part.

For how long have you wanted to lose weight?

For how many years have you tried to lose weight?

How many fad diets or calorie-restricted diets have you followed? For example shakes, pills, low carb, high fat, high protein, juices, detox etc.

How much money have you spent over the years on dieting?

Have you had any success with these diets where you have never had to diet again? If so you can probably stop reading… for the other 99% read on!

The Body Fat Reduction Shortcut – Client Recap

Okay, by now you have probably realised that the client above was initially looking for a quick fix or a body fat reduction short cut. In doing so they have wasted 5 years paying for products, stressing out and more than likely learning nothing apart from that they have wasted lots of money, time and now has lower self-esteem than ever before. Possibly even scared, embarrassed or nervous to enter a gym environment or publicly share their body fat % with a professional that can help.

You have a chance to not make these same mistakes wasting time, money and risking your health with some really ridiculous fads. Some of you might be thinking about making lifestyle changes for the first time… the next part is for you!

The Body Fat Reduction Shortcut – Education

 Weight loss/gain is pretty straightforward. What’s required is a calorie deficit over a period of time.

‘Energy In vs Energy Out’

If you consume 1500kcals per 24-hour period and burn 1600kcals in the same period you will essentially lose weight, but not necessarily body fat.

This is important because as you lose weight you might not be happy with how you look and feel and think you need to continue to cut kcals to lose further weight to achieve the look you have in mind.

This is false! Stop! Think!

Your body needs energy to perform, to concentrate and function, as it should.

Analogy time…

You’re about to go on a road trip travelling across the country in your family hatchback. (I say family, as we tend to think and care more for others than give up time for you.) Some will check tyre pressure and oil/water levels to ensure the car is in a relative state of basic health and I would like to think everyone would check the amount of fuel in the tank. You know the car needs fuel to perform and you know the car needs maintained throughout its life to get the best performance and mileage out of the tank. How far will you get if you don’t fill the tank up for the journey ahead?

Now just so this is clear. Taking it back to the idea of continued reduced calories (fuel), if you were to leave on this journey and didn’t make it all the way to your destination you wouldn’t repeat the journey and think the answer would be to fill the car up with less fuel and repeat the same mistake over and over again… please tell me you wouldn’t! 🙂


So what is the answer? What is the body fat reduction shortcut?

The Body Fat Reduction Shortcut – The Key to Success!

Education at every level. Anyone who has ever been good at anything has learned and educated himself or herself on the task at hand, and here I am going to help you as much as I can via what has already turned out to be a longer blog than I intended!

Before I do that I’m going to ask in return a little favour. If any of this information has been helpful to you I would appreciate if you could share this blog on social media by using the widgets or copy and paste the URL. Of course, if you want to follow more of our work ‘like’ and ‘follow’ our Social Media pages on Facebook @club300perth and Instagram for lots of fitness videos and cooking tips @club300perth and sign up for our emails at

Why is this a shortcut?

If you have answered the above questions you will already know why. For those who are skimming you have already made your first mistake! To achieve body fat reduction and never have to diet again you have to accept there is a learning curve, a time where you have to educate yourself on food groups, macronutrient balance, lifestyle choices and current fitness ability so you can set yourself a realistic time framed journey which features small goals that will lead to your final target body weight and target fat %! Skimming is just looking for the quick fix again… stop it!

What is helpful but not essential (depending on your preference)

  •  A qualified personal trainer (check certificates) with a sound and proven track record with nutrition (qualifications again and client testimonials)

Of course we have this available at and Also via Skype for consultations.

  •  A smart phone or tablet so you can use My Fitness Pal (MFP) which is an app available for free in your app store.
  •  A support group and group of positive people that surround you and encourage you to succeed with your goals and objectives.

What is essential? 

  • A nutrition consultation via Skype/Facetime or at Club 300 Exclusive Gym & Personal Training Studio.
  • Take a small amount of time each day to learn which foods are protein, carbohydrate and fat dominant foods. MFP is good for this and the below is a handy chart:

Helpful image for weight loss

  • Ideally cut out the majority of poor quality snacks. Stick to wholefoods such as these above and on our own chart below.

Beat obesity with our chart

  • Become aware of any food intolerances you may have. Tests available at Club 300 if required.
  • Create a Kcal and macronutrient target to hit daily on MFP. This will also help you see which foods contain which macro (Protein, Fats and Carbohydrate)
  • Consistently hit your targets or be as close to your targets as you can and weigh-in initially every two weeks to see what changes have occurred.
  • Your progress will determine your next step. If weight has decreased you are in a kcal deficit. If it has increased you may be in a kcal surplus.
  • You now know how many kcals you can consume to increase or decrease weight.
  • Body stat analysis – importantly and not often looked at when weight has changed you need to know if it is body fat % , muscle weight or total body water that has changed.
  • From this stage onwards it depends on how specific your goals are. How lean do you want to become? What changes and adaptations are required to reach your final goal?

Here is one of our recent client weigh-in sheets after just 2 months with us.

Jono Kaye personal training client

Here are a couple of our client testimonials. Many more can be found on our website.

Matthew Logan testimonial        Karleen Scrim testimonial

What about the Shortcut?

 I can assure you that this approach doesn’t take a lifetime cycle of fad diets, and when you master these principles you will be free to maintain at no cost a lean and healthy body all by yourself. It does take time to educate yourself and everyone learns at different speeds and begins with differing fitness levels. Some people have less time and bigger stressors in life than others, yet spending time learning how you can become healthier shouldn’t be a chore but a great time for self reflection and a time to bring back that person you once were – full of energy and drive. You just need to dedicate some time to yourself.

Final Point

When can we start to see food groups and macronutrient education as part of the school curriculum? With obesity on the rise and it appearing likely it won’t slow down any time soon, surely this is where education should be headed towards at some stage in a child’s school life.

The important change required is a lifestyle change for long-term success. It doesn’t mean you can’t ever have a meal out or enjoy a glass of wine but it does mean you create a good balance across all aspects of life choices. Isn’t it funny all these old clichés about leading a healthy balanced lifestyle. The problem is, how can you lead a balanced healthy lifestyle when you don’t know what that is? The information provided here and with the advice from a personal trainer, you will be able to make informed decisions and reach your goals. Of course, this is where it comes back to you. Ultimately, you have to take control and responsibility for your own choices – it is the choices you make that will determine your results.

The Shortcut

Nutritional Education + Activity + Lifestyle Adaptation = Long Term Success to Fat Loss.

Our Services

 Personal Training – £120.00 for an introduction to personal training (4 x 1 hour sessions)

Semi Private Training – £17.50 – £25 per person per session (2-4 people per group)

Octagon Group Training – £40 per month – 27 sessions to choose from per week (1–10 people per group)

Nutritional Consultation – £40.00 for Initial Consultation (we advise to also book some nutritional catch ups)

Nutritional Catch Up – £25.00 to catch up on progress with initial consultation

Exclusive Gym Membership – £39.00 for anytime usage

Platinum Membership – £59.00 combination of Group Training and Exclusive Gym use


Mike Lindsay is a level 3 Personal Trainer with a level 4 qualification in Applied Nutrition & Supplementation through training provided by Fitness Training Scotland. The Applied Nutrition and Supplementation course is now fully certified by the Association for Nutrition (AfN) – one of the very few courses in the leisure industry to achieve this high standard of certification. Fitness Training Scotland run many courses, with their nutrition courses being led by Gary Mendoza PHD.

As well as being a level 1 British Olympic Weight Lifting coach Mike also travels to Bath regularly to take part in the mentorship programme A.O.M with the highly respected Tom Crudgington at Body Development.


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