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5 Reasons why training outside will get you lean

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Don’t get me wrong, there are plenty of benefits to training inside but if fat loss is your goal I highly recommend getting those trainers on and heading for the outdoors. There are so many benefits physically and psychologically it’s hard to ignore. Here are my 5 top reasons for training in gods gym:

1) Burn More Calories

In the UK especially, you will find the exposure to the elements will increase your calorie expenditure in different ways. Although you may be cold to start with, eventually your body temperature will increase and you may find yourself breaking into a sweat even in the minus figures providing you are working at a high enough level of perceived exertion. The cool air will allow you to train harder and for longer than a heated gym indoors, hence more potential training load and calorie burn. There is also wind resistance when running that according to one study can increase your calorie expenditure by 10% (Margaria R, Cerretelli P, Aghemo P, Sassi G. Energy cost of running). Even with no wind at all running through the airs resistance can increase calorie expenditure by 1.2% compared to a treadmill. This doesn’t include shivering as this can also burn a lot of calories, but trust me you won’t be shivering after 5 minutes at a LeanUp Commando Bootcamp.

2) Time Saver

The main reason people do not exercise is due to excuses. The most common excuse being lack of time. People in today’s society live stressful lives sitting in traffic, grinding out the hours at work, cooking, cleaning, looking after their children, and other time-consuming tasks. The last thing on a lot of peoples minds is getting in their car, driving 10-15 minutes to the gym, changing into gym clothes, wandering around looking for available equipment and trying to figure out what they’re actually going to do. At times like these, it’s a lot easier to just go outside and do a 20-minute intensive workout doing interval sprints, cycling, skipping, burpees, a circuit or any other form of exercise. Regularly I’ll just push my baby girl in her pram around the park just for some fresh air and to increase calorie expenditure whilst settling her to sleep (Superdad I know). There is always something you can do to keep active outdoors, and it beats putting your feet up and wasting an evening watching a forgetful soap opera eating Ben and Jerry’s feeling sorry for yourself.

3) Almighty Vitamin D

I laugh everytime someone tells me they’re staying inside because they don’t want to catch a cold. That is why you’ll find they’re always catching a cold. Fresh air will not give you a bug, but being in non-ventilated confined spaces sharing the same air as others will probably do it. Plus, they’ll be missing out on that health boosting vitamin D. According to studies over 4 in 10 people are not getting the optimum levels of this life-altering vitamin. By training outside for just 20 minutes of the day throughout the summer, you can retain enough vitamin D to last you through the winter providing you are eating a balanced and healthy diet (vitamin D can also be sourced through eggs and oily fish, but not in large enough quantities for optimum levels alone). This can help negate the effects of osteoporosis, reduce your chances of flu by 40%, helps reduce the chanced of type II diabetes, has cancer-preventing properties and so much more.

4) Damn it Feels Good

There are a heap of psychological benefits to training outside. Most of us spend way too much time indoors, but by exercising outdoors you will reap the benefits in so many ways. Exercising outdoors can elevate your mood, release serotonin to lower stress levels and take your mind off the day to day grind. There is a clear link between training outdoors and mental health.  You can improve the effects by training near water and in a park/green space. Outdoor activity is also way more interesting; I know I would rather do my conditioning workouts taking in the scenery opposed to staring at my ugly mug in the mirror pounding away on a treadmill listening to the latest garage tracks. It’s also a lot easier to get your friends to join in, so you can all share the benefits together. Lots of gym goers train by themselves or in pairs. I can’t think of a better way to train than with a group of like-minded individuals who are all there to support each other in the great outdoors taken by LeanUp Commando Bootcamp 😉

5) Cheap as Chips….. hmmm chips

Well, actually it’s free if you train by yourself. If you’re on a shoestring budget there is still no excuse, you don’t need to pay for a gym to get fit. There are so many exercises you can do, and if you can find an outdoor park gym even better. I love running down to the monkey bars and parallel dips bars near me and working on my pull-ups and dips. There was a time when I couldn’t afford a gym myself so I did these types of workouts regularly, and I was really happy with my progress. I burnt a lot of bodyfat and improved my composition (whilst getting a respectable farmers tan haha) You can always try LeanUp Commando Bootcamp if your struggling for ideas, hate training on your own or want some of the benefits of training with a qualified Personal Trainer for a small cost compared to a conventional gym.

 

So there you have it! There are many more reasons to train outside such as if you have a thing for bird watching, like to take awesome Instagram shots looking gritty with a scenic background or have an urge to fill that pirating need geocaching for treasure. Training outdoors is undervalued, and will always be my goto place for trying to LeanUp!

 

 

 

 

Why Motivation doesn’t work!

If you are anything like myself you may have motivational pictures in your bedroom, motivational quotes on your fridge, pictures of your favourite icons scattered around the house, but through years of trying to abstain from bad habits, whether it’s eating sugar-laden foods, quitting smoking, reducing alcohol intake or anything else you’re trying to pursue with pure willpower, you normally find yourself in an endless feedback loop of failing, feeling guilty, getting over yourself then trying again.

For some people they can go through their entire lives like this, staying overweight, smoking when their GP says it will kill them or drinking themselves into a stupor every weekend. Sounds like nonsense but we see this happening all around us. New Year resolutions for instance rarely last more than a month for the majority… Oh well… there’s always next year in 11 months time, I’ll just continue to eat this bowl of Ben and Jerries until then…


I’ve found the best way to conquer a bad habit is to:

1. Take full responsibility. Acknowledge that only you can help yourself. It’s a battle in your head that no one can fight for you, and by recognizing this, you can not blame others for your failings. If you’ve always got an excuse or blame others, your never going to change! Only you can stop stuffing your fat face, chuck that packet of cigarettes in the bin or lock away the booze for a special occasion.

2. Have a checklist of good habits you want to achieve every day with consistency, write them down and carry them with you. Start off with achievable goals like “I’m allowed an ice cream 20 minutes after my evening meal” or “I can only smoke at 9am, noon and 6pm”. The aim is to try and better yourself 1% a day. If you hit all your goals for that day reward yourself (I like to pay myself credit which I can accumulate to spend on books or sports gear) I find going cold turkey rarely works for people, and it’s much easier to maintain gradual improvements over time.

3. Set a wager with a friend or family member, or try an anti-charity system like www.stickk.com which is basically where you pay an organisation you despise if you don’t hit your goal. By being held accountable by someone else, it will aid you in relieving the mental strain of those choc-chip cookies you were eyeing up after a hard days work.

4. Eliminate any triggers around your house if you can. I know that this can be hard when living with others that aren’t working on a goal. My weakness has always been chocolate as my family always has this in the kitchen despite all my protesting (whilst munching on a Mars bar). What works for me is having a healthy snack draw in my upstairs office so at night when I get the munchies I go there first, as it’s closer to my bedroom and prevents me eating junk. Experiment with methods to help avoid those triggers.

5. Don’t wait until Monday, first day of the month or even worse New Year. If you’re serious about results you’ll stop messing around and get on with your plan today! There will be setbacks occasionally, but this will prevent you from going on an all-out binge lasting until your next goal reset period. I used to eat healthily until about Thursday, and then it was a free-for-all until the following Monday. Now I know if I mess up, the very next day I get out the checklist and carry on with the plan.


Motivation is nice to have and it may act as a catalyst to becoming more disciplined, but by relying on it solely as your main source of acquiring willpower is a road to failure in this stressful modern age. You only have so much willpower throughout the day and it’s constantly being drained like a tank of fuel. That’s why we normally fail in the evenings. By following the advice above it should eliminate the need to constantly dip into your willpower reserves. Planning and setting up your environment to succeed is much easier to follow and maintain than willing yourself not to do something.

Please get in contact or comment below if you would like to share some methods that have helped you stay on task.

Happy New Year resolutions starts now if you actually want to succeed ! Go after it 💪