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Edwin Griffiths - Personal trainer

@bvoytraining

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621

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📍I help people lose fat the simple way
📱Tone up with 30min workouts
💪Over 17 years experience

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If you want to lose fat in 2025, do these six things in this order.

1. create a calorie deficit. This is how every diet under the sun works. If you want me to work out your calorie deficit, DM me.

2. Make sure you’re walking at least 7000 steps a day or more if you can.

It means that you’re burning a decent amount of energy each day and also reduces your chance of dying from all causes.

3. Start lifting weights if you haven’t already. When losing weight you don’t want to lose muscle and the way to preserve muscle most efficiently is through lifting weights.

4. Most of the time eat minimally processed foods as they tend to have more fibre than more nutrient dense and harder to overheat.

5. Sleep can be difficult for some people e.g. new parents, but if you can get 7 to 9 hours each night, do it. Not getting enough sleep usually means that your hunger is higher and you crave sweets et cetera.

6. You’ve probably heard this before, but eat enough protein to keep you full and help you recover from your workouts. Take your goal body weight times by 0.7 and that is the amount in grams of protein to eat each day.

I’ve created a high-protein and high fibre guide that gives you all the best and rates each protein and fibre food to give you the best recommendations when you’re buying food in the supermarket . Comment, yes, and I’ll send it over to you if you want for free.

#weightlossforwomen #caloriedeficitdiet #weightlossformen #caloriesincaloriesout #caloriecounter #fatlossgoals #summerbody taken in Finchley Road by @bvoytraining

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a year ago

The majority of the population don’t eat enough fibre and fruit fruits and vegetable vegetables.

Not only is it good for your health but it often helps people lose weight if they start eating more.

Fruits and vegetables have micro nutrients, fibre and water. All these things helped fill you up without eating a lot of calories

But even if you don’t lose weight that great for your health despite what losers like Eggy Abbew say.

Please follow for more tips #weightlossthatworks #loseweight #caloriesincaloriesout #weightlossforwomen taken in London, United Kingdom by @bvoytraining

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8 days ago

When starting your health and fitness journey, a great place to start is looking at your step count.

It’s easy to measure and you get huge benefits in the beginning if you’re not doing many steps.

It helps regulate your appetite, improve sleep, reduce stress, get vitamin vitamin D if you do it outside. It reduces your chance of dying from all causes hugely, especially up until 7k steps.

It helps you burn calories which will help you to maintain a healthier weight .

If you can’t walk outside walking pads are reasonably cheap nowadays.

#caloriedeficitdiet #homeworkouts_4u #weightlossforwomen #caloriecounter #londonpersonaltrainer taken in Notting Hill by @bvoytraining

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15 days ago

If you look around the gym, most people nowadays are just scrolling their phones during rest periods. I catch myself doing it sometimes.

Here are some other things you could do that are more productive.

One you could work on some mobility something that is particularly tight for you.

One of my favourite things to do is just walk around. People might look at you funny, but I just don’t care. This is especially good if you’re trying to lose weight as you’re gonna add more steps to your day and burn more calories.

The other thing you could do is work on a muscle that isn’t being used much for your main exercise. For example, if you’re doing like extensions, you could do some core work or biceps if you want. Lol

Please follow for my tips like this.

#weightlossforwomen #gymforbeginners #gymnewbie #workoutsforwomen #marylebone taken in Southbank London by @bvoytraining

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15 days ago

A kettlebell swing is actually quite a technical lift for many people and often get butchered.

First thing you need to learn is the hike.

It can help with preventing pulling your lower back and it helps you create that initial tension.

Have the bell roughly one and a half feet in front of you .

Get into position with a neutral spine and the Bell leaning towards you.

Think about pulling the Bell apart to engage your back and your hamstrings.

Staying in that position, you’re going to hike it back through your legs .

Practice this and get comfortable at the position.

Tomorrow, I’ll do the next phase of the kettlebell swing so please follow if you’re interested .

#kettlebells #kettlebelltraining #kettlebellfitness #kettlebellswing #homeworkouts_4u taken in Hampstead, United Kingdom by @bvoytraining

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20 days ago

The reason a lot of people don’t see results with fat loss is because they’re not consistent and they put their energy in the wrong place. Also, a lot of people do well from Monday to Friday and then they go a bit mad at the weekends which cancels out their calorie deficit.

You don’t have to track your calories at the weekend, but if you’re trying to lose weight, you should be mindful of your calorie intake.

With exercise again, a lot of people focus on the wrong things . You don’t need to chase the burn in order to build muscle and tone up. You need to get stronger overtime and progressively overload. It’s a good idea to track the weights you’re lifting to make sure that you are progressing.

A lot of good training is simple and doesn’t look really fancy.

A lot of people think they move around more than they actually do. We live in a world, unfortunately, where you have to proactively try to move around . It’s very easy nowadays to track your steps. I use a £20 watch.

A common thing I find with new clients is they don’t eat enough protein at breakfast. Usually if we increase their protein at breakfast and increase it a bit at lunch, they usually hit their goal quite easily. taken in London, United Kingdom by @bvoytraining

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22 days ago

Every year at the end of the summer, I see Kiwi berries in the shops and I usually buy as many as I can afford!

They’re so tasty don’t have the fluff of other kiwis. They’re sweet and don’t take ages to ripen.

Kiwis are a good source of fibre vitamin C and as evidence they may help with sleep .

Ya tu sabes

@marksandspencerfood

#kiwifruit #kiwi🥝 #highfibre #weightlossforwomen #healthyliving taken in London, United Kingdom by @bvoytraining

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25 days ago

With leg extensions a lot of people use too much weight and they are not in control of it.

Don’t let the weight stack crash down. Instead, you should control the weight and just before it touches down go back up and lift the weight.

This means you’re in control of the way and you’re keeping under tension.

please follow for more #legdayworkout #legextension #gymtipsforbeginners #beginnerworkout #nwlondon taken in Fitzrovia by @bvoytraining

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a month ago

You don’t gain fat overnight, but you can easily gain weight overnight. You don’t need to worry about big changes in your weight overnight. It’s usually just water retention.

Or you might be a bit constipated or it could be that time of the month.

The thing you need to pay attention to if you’re trying to lose weight is the trending weight overtime. Over a month, it should be trending downwards.

Please follow for my tips like this .

#caloriesincaloriesout #caloriedeficitdiet #weightlossforwomen #caloriecounter taken in Fleet Street, London by @bvoytraining

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a month ago

If you want to hit more of your traps when doing Lat raises try doing the full range of motion ones as they will train the traps when you get to the top of the exercise.

If you don’t want to train this and just hit the deltoid the shoulders just do the normal Lat raise.

#homeworkouts_4u #shoulderworkout #dumbbellworkouts #homeworkoutvideos #shouldertraining taken in London, United Kingdom by @bvoytraining

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a month ago

You will see some people saying eat the whole egg, it’s got more nutrients. this is true, but one egg has almost as much fat as it has protein.

I’ll admit colleagues do taste better. But

It’s always context dependent . When you’re trying to lose fat egg whites can be very useful.

They’re affordable, high protein and low calorie food, easy to cook and quite high volume so quite filling.

What I tend to do is have two whole eggs and then add it to egg whites so that you get the nutrients taste and high protein.

#caloriedeficitdiet #caloriesincaloriesout #caloriecounter #weightlossforwomen taken in London, United Kingdom by @bvoytraining

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2

a month ago

Having longer femurs makes public transport harder and can also make squats harder as well.

Three simple things to try so you can squat lower .

First one is if you widen your legs a bit that often helps.

The other one is if you raise your heels that can help as well by keeping your torso more upright and reducing the amount of mobility needed.

The last thing you can try is working on your ankle mobility. You could try calf raises before doing squats. Or other ankle mobility work.

Please follow for my tips like this .

#homeworkouts_4u #homeexercise #tallpeopleproblems #squatgoals #homeworkoutessentials taken in London, United Kingdom by @bvoytraining

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a month ago