Pete Yardley Health & Fitness

I speak to people about weight loss almost every single day of my life.

The more familiar I get with the subject, the more adamant I am that weight loss is an extremely personal thing.

The acceptable instances where someone else can reasonably comment on someone’s weight gain (or weight loss, for that matter) are so few they’re not even worth mentioning.

I’m so incredibly excited by the work I’m doing to help people lose fat quickly, effectively and safely nowadays.

Drop me a line if you feel like you’ve tried everything but nothing seems to work.

I used to avoid caffeine. Now I’m far more interested in using it intelligently. ☕

Performance, alertness and appetite benefits are compelling, but dose, timing and sleep still matter.

There are a lot of very angry “experts” in the health/fitness industry.

Let’s all just calm down a little bit shall we?

There are many ways to skin this proverbial cat, so how about trying a few, seeing what feels right for you, and letting everyone else crack on.

Just a thought.

Stick around for more sensible, rational and compassionate fitness and nutrition content 👍🏼

1. Take creatine - Creatine alongside weight training can increase lean mass and strength, reducing muscle loss risk more than resistance training alone.

2. Take vitamin D - Maintaining adequate vitamin D supports bone health and potentially strength, helping preserve physical function as you age.

3. Eat 30–45g protein per meal - Ageing creates anabolic resistance, meaning larger protein servings help reach the threshold required to stimulate muscle protein synthesis (muscle building).

4. Limit caffeine - Reducing caffeine may help prevent appetite suppression and protect sleep, supporting adequate energy intake and recovery as you age.

5. Drink my calories - Appetite and energy intake can drop with age. Liquid calories provide energy and protein with less food volume, helping prevent unwanted weight and muscle loss.

6. Take fish oil - Emerging evidence suggests fish oil might slow age-related declines in muscle mass and improve strength, function and muscle quality.

7. Lift weights - Resistance training stimulates muscle building and provides the crucial anabolic stimulus needed to retain muscle despite what’s known as ‘age-related anabolic resistance’.

Hope this is helpful for those of you aiming to hold on to as much muscle as possible when those around you are beginning to crumble 💪🏼

I’d be slightly worried if I still believed everything I believed when I first became a Personal Trainer nearly 14 years ago.

Since then, I’ve coached hundreds of people, made plenty of mistakes, completed more courses than I can remember, changed how I train myself, and learned a LOT from the people I’ve worked with.

And naturally, some of my opinions have changed along the way.

That’s really important.

In health and fitness, people can become incredibly attached to their beliefs. They pick a side, defend it to the death, and changing their mind somehow becomes an admission that they were wrong.

But surely the whole point of gaining experience and continuing to educate yourself is that your thinking evolves?

The five in this post are good examples.

There’s more nuance to fat loss than “slow and steady”.

Exercise doesn’t burn anywhere near as many calories as most people think.

The theoretically “best” programme isn’t necessarily the best programme for the person standing in front of you.

More information isn’t always better coaching.

And enjoyment and personal preference probably matter more than I appreciated when I started out.

I’m sure there are plenty more things I’ll change my mind about over the next 14 years too.

And I hope there are.

Which one would you like me to expand on in another post? 👇🏼

A valuable reminder ❤️

Mobility work can often be boring and feel like a waste of time.

But how about utilising your rest periods effectively and simply squeezing 90 seconds of mobility work between sets?

Your joints, muscles and a physiotherapist will all thank you for your intelligence and efficiency 🧘🏻‍♂️