This is to illustrate how easy it is to overeat. The left of the image above shows better choices, that are higher in protein, lower in carbs, will fill you up and still taste delicious. The right of the image shows different choices you could make at each time you eat, which while at a glance is similar in volume, comes in at more than 1,100 calories more. To put that in perspective, for every 3,500 calories that you overeat/don't use, you add a pound of fat. 1600 calo

The more I workout, the most I miss working out, when I can't workout; and deadlifts are always the lift I miss the most. eople go on about form being the most important part of a lift (over: weight, tempo, rest etc.) but as I have learnt to my detriment, twice, this is true, and never truer than with deadlifts. Which you may wish to call deadies, as I do. There is a history of bad backs in my feeble, bone-density-lacking family (joke – well, there is a history of bad backs

The 12 Minute Fix is a cunning workout that I sort-of devised, and definitely re-named, that you can do anywhere and anywhen (why isn't that a word?) you fancy. There was one on www.fitteryou.net already, but that one required dumbbells, so I recorded one that uses 12 bodyweight exercises, which are listed below. Very simply, it's 12 exercises, 12 minutes. You work for a chosen portion of the first minute, then rest for the remainder of the minute, ie. 30 secs on, 30 secs off

As someone who loves his food, the concept of intermittent fasting never appealed. And I mean really loves his food. However I recently learnt a friend has been quietly doing IF for four years - four years! - and now he looks amazing. Yes blah blah blah, appearance is subjective, but he is subjectively in the best shape of his life. So as I like experimenting with my body (steady on!) I'm going to give it a go for 10 days. Here's how it works and what I'm going to be do

There really isn't. And quite frankly, life is busy and stressful enough anyway, without you applying additional pressure to be 'perfect' in some way. Think about it in these terms: You're a toy maker (go with me, it's coming up to Christmas) and you've come up with the most amazing new toy that is going to sell out this year and make you rich - every kid is going to want one. Maybe two. You've been working on it all year, and become more and more obsessed with the prot

Yes I was in great shape when this photos was taken. The best, in fact, of my 35 years on this earth. I had worked solidly for three months, watched what I was eating, and been super-strict in the final week (salmon and broccoli five times a day, anyone?!). However, the above picture is also a product of a great photographer (Max Ellis), good lighting, a smoke machine, a black and white filter and 'muscle sheen' (it's like Mr Sheen, but for your body). (Hat and bow-tie, mo

A Fitter You is almost impossible to attain without improved sleep. If you don't sleep well, there are loads of things you can do to help improve how much shut-eye you get each night, including: Not using your phone for an hour or so before bed Having a completely dark room - ie. chuck up some blackout curtains Turning the thermostat down/opening a window - the body wants to cool down when it sleeps A small carby meal (e.g. a small bowl of porridge) can help However even if y

Let's get straight to this: six amazing salads I have found across the internet and collated for you! They're high protein, low carb, super tasty and really filling. Download here by clicking the PDF logo and enjoy! Matt "salad dodger" Boyles #salad #weightloss #fitness

It's true! The lovely Metro newspaper wrote about my silent disco fitness class on Thursday last week, and the article is that picture of a papery thing above. It's takes place every Monday night at 7pm on Clapham Common - come join the fun! Just £10 a session. Email me on matt@fitteryou.net to secure your place. Thanks! x

Sometimes I write fluffy, 'humorous' emails. And sometimes I write ones with a slightly more serious theme. And this is one of those (but don't worry, there's still a nice picture of Britney with a whip to bring it to life). However I'm going to keep it short. If you want something, you can't rely on someone else to get it or do it for you. If you don't get it, stop making excuses and blaming other people, and take responsibility for yourself. Let's look at two exampl