215 Upper Richmond Road (Inside Daley Fitness), Putney, London SW15 6SY

Getting Serious Results From Your Training is Less Complicated Than You Think.

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Here are the rules I use to get consistent results from my training and if you follow them you are sure to start getting results.

Choose a goal and work backward

This is really important.

’If you don’t know where you are going all paths will take you there’.

Find something you are keen to attain, perhaps fat loss or entering a lifting competition, or to get rid of pain. Setting a goal will form the basis of all the other decisions you need to make. I’ll also add that it’s important to be realistic about the time frame to achieve the goal. Couch to Ultra distance is not going to be 12 weeks! Often something like a deadline can help you manage the training schedule, you can then work backwards and put in mini goals to bring you constant success throughout the journey.

Find a training system:

What do I mean by training system? Well this could be heart rate training, or kettlebells, parkour or a martial art. It could be utilising a particular approach to eating a consistent diet by following a nutrition plan (say low carb, gluten free, Paleo or utilising different macronutrient ratios). A training system will provide structure and when things in life get complicated you can rely on a system to keep your training on track. If other people have had results by following a plan then that significantly ups your chances of success.

Add Progressions and track workouts:

If you’ve spent time in any gym you often see people doing a number of things. Firstly they are doing a random selection of exercises and secondly they select random weight choices. This is a symptom of not having a system, not tracking your workout and not utilising progressive training techniques. The idea should be that each training session is working towards the goal. For example, if that goal is bigger muscles, rather than employing the ‘confuse your muscles with different exercises each week’ technique (which does not work) we should instead choose a number of key exercises that develop the desired attributes and then add progressively more weight and increase the reps. By tracking your training you have a frame of reference by which to evaluate your progress. The same is true of weightloss through how you eat. Being systematic about the habits you build and foods you exclude can help you measure what works for you.

Technique first, load second

I work on the principle that you have no right adding a weight to a movement that you are not competent doing. It leads to short term gains and potential injury at some point - how many of you get pain squating? I call each workout a training session as we are training to a GOAL and we are engaging in purposeful practice to master the skills we value and need in order to reach that goal.

Show up

It’s really important to be consistent, 90/100 average training sessions will produce vastly superior results to 20/100 amazing sessions. Be consistent not impatient.

Don’t program hop

If you’ve chosen a program it’s essential you stick to it for a good amount of time. Any training system worth it’s money will need to be followed for longer than two weeks. I like to work with clients a minimum of 3 months as this is a good time period to realise results. It’s tempting to gravitate to the next shiny training protocol but unless you commit they just don’t produce results. Results are what we want.

Eat what your body needs

Good nutrition is so important. It helps growth, recovery, fat loss, lean muscle gain, general energy and health. If you are reasonable with your food intake, prioritising whole foods and home cooked meals you will be light years a head of anyone else in gym. As with training, be consistent and follow a system.


This is rarely ever built into training plans. Most people assume the body can be beaten into fitness. Muscle growth, endurance, fat loss… they all happen while you recover. So take time to build this into your training plan. I’ve overtrained plenty of times and it’s not a good feeling. If you’re training hard, then you need to recover hard. So sleep!


The road to health can be a long one depending on where you start. I advise that you involve your friends and family, tell them about your goals and your training / eating plan. Having other people involved means you have a support team when times get tough, they will want you to succeed as much as you do. They can also give you a kick if you need it!

There is, of course, the option to work with a professional who can guide you on the above points. In fact, the list above is a great method of evaluating anyone you work with. It keeps them accountable and you can be sure that they have all the bases covered.

Take a good look at what you are doing and see which of the above your current training plan utilises. Let me know if your stuck on anything in the comments section below.


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