Ollie Burman Coach, PT

Ollie Burman Coach, PT Helping people in Leeds build strength, lose fat & feel confident. 1:1 personal training with a realistic, balanced & sustainable approach.

DM for help or for The Strong Start Program 💪 www.ollieburmancoach.co.uk It is my goal to help you optimise your body, get the most out of it and make it last. Health and fitness means something different to everyone. It could be losing body fat, building your dream physique, better sports performance, fitting into your favourite clothes, ageing well, staying out of the doctors office and much mor

e. Over many years of training, I have honed the principles and means to help anybody achieve their goal.

The 80/20 rule… Sensible lifestyle options 80% of the time, fun and frivolity 20% of the timeLife is about and I belie...
21/03/2026

The 80/20 rule… Sensible lifestyle options 80% of the time, fun and frivolity 20% of the time

Life is about and I believe whole heartedly you can have a great looking, healthy, high performance body while still enjoying everything you want. I don’t feel like I miss out on anything and I look pretty decent with my top off

So how is this meal supporting my goals of looking and feeling great in my body?

It actually contained just enough protein to support muscle protein synthesis

I’ll bolster my total daily protein in the other meals to make sure I have adequate building blocks for my body

I had trained this morning, lifted heavy, achieved failure, created a need in my muscles for energy and nutrients so that’s where this food goes first

The “digestion walk” afterwards, we walked too and from Chapel Allerton for this, about 40 minutes each way. Walking after meals is incredible for digestion and recovery and managing your insulin. If you do nothing else for your health, walk after meals

I don’t track calories, I make sensible choices around food and train with high resistance regularly and consistently. Sometimes I am in a calorie surplus, sometimes I am in a deficit, most of the time I am recovering from some form of exercise. This is conducive to better metabolic health, better health, more muscle mass, lower body fat, and a healthy happy relationship with food and a balanced life

I have always lived this way, it is really simple (not necessarily easy at the beginning) and enjoyable, with no binge/restrict cycles, no food guilt, just balance

If you’d like to learn how to live this way, learn how to lift, get fit, strong, perform and look more like an athlete, it’d be my pleasure to coach you towards a life of balance where you love and enjoy your body. I’m quite passion about it. My Metabolic Strength Academy is the place

18/02/2026

Silly but serious… And a great outtake at the end 🥴

I passionately believe we should all be striving to get stronger

The list of benefits of, and reasons for getting stronger is far longer than these silly clips but if any of them matter to you, I think improving your physical strength is one of the first things you should be doing

Better strength is scientifically proven to improve quality and length of life in so many ways and I think we’ve lost our way a bit in the comforts and convenience of life nowadays

There’s no real necessity for us to be strong anymore, work, money, food, entertainment etc can all now come to us on the sofa, so a lot of us neglect strength and fitness because we can tick along without ever really needing it, or when we do, there’s a gadget or machine to save us. Technological and medical advances mask the problem but don’t solve it.

The great thing about strength, is that every single person has the ability to improve at it. Just start moving heavier things than you did yesterday and you’ll get stronger. I like the gym for this but there are other great ways to do it as well

Lets get stronger ✌️ & ❤️

It’s just the bags under the eyes that are new and that’s down to 👶 I do have fitness goals this year, but they’re compl...
04/01/2026

It’s just the bags under the eyes that are new and that’s down to 👶

I do have fitness goals this year, but they’re completely performance based. My physique is going to take care of itself because of the principles that I’ve applied over the past decade and more:

👍🏼 Prioritising protein
👍🏼 Eat enough to fuel my body
👍🏼 Variety (plenty of fresh fruits and veggies)
👍🏼 Mostly home cooked meals
👍🏼 Limiting processed foods
👍🏼 Pursue strength
👍🏼 Remain active

👎🏼 Restricting calories
👎🏼 Exercising for calorie burn
👎🏼 Eliminating food groups (UPF’s I don’t consider to be “food”)
👎🏼 Feeling guilty over a takeaway

These principles are surprisingly easy to stick to and get even easier the longer you apply them. It doesn’t have to be 100% of the time. Eat well the majority of the time, and enjoy a treat occasionally.

This paired with a good strength training program is all you need to sculpt a body you ❤️

If you’d like to know how you can comfortably build the practices that will get you loving yourself and still enjoy everything food has to offer, drop me a follow and a message.

Always happy to help, it’s my passion to help people become healthier and happier for it!

Why does getting in shape have to mean food restriction and hours of cardio? I very rarely coach my clients to cut calor...
25/11/2025

Why does getting in shape have to mean food restriction and hours of cardio?

I very rarely coach my clients to cut calories. My aim in the Metabolic Strength Academy is actually to have members increase the amount of food they’re eating over time whilst getting leaner.

This will likely include an occasional and short term reduction in calories but what we’re working towards is your daily caloric maintenance being higher when you finish working with me than it was when you started.

That means eating more food and maintaining a body weight and composition that you’re thrilled with. Imagine having complete freedom to eat what you want without the worry of what it’ll do to your waistline

What happens with the standard approach of reducing calories and increasing exercise until you reach a desired “weight” is that unless you continue to eat at the lower number of calories you consumed in order to lose the “weight”, the “weight” comes back on. If you’re reading this, that’s probably happened to you before

Why do I keep putting “weight” in “‘s?

Because weight is a term for mass, not for specific types of body tissue such as fat, muscle & bone. When we simply set out to lose “weight”, we lose mass, some of which we’d be far better off holding onto.

We want a better body composition, which means losing fat, but gaining/maintaining muscle. Lose muscle, which is what happens when you diet too hard and long and do too much cardio without the necessary strength training, and you’re setting yourself up to bounce back with more fat than before!

In the Metabolic Strength Academy you’ll favourably lose body fat and increase muscle mass. This is one of the best things you can possibly do for the way you look, feel and for your short & long term health.

That’s why I’m confident enrolling in the MSA will be one of the best investments you will ever make

I’m passionate about helping people get leaner, stronger, healthier and happier in their bodies.

If you want you some of that, get in touch

✌️ & ❤️

20/11/2025

Some thoughts on effective & sustainable fat loss:

My current situation is I have a 🔟 week old son who robs us of sleep every night and takes up a lot of energy & mental bandwidth. I’m grateful to have a busy work life with my PT business, my partner and I have both continued to work over the past 9 weeks. I’ve been best man at a wedding the other end of the country and also have a job on the side.

All of that might be a very good excuse to let my health slide down to the bottom of my priorities and use the “Dadbod” culture as justification.

I actually chose to make it my motivation to put even more of an emphasis on looking after myself, not only for my benefit but for that of my family.

And the great thing is, this added emphasis hasn’t meant working harder or pushing myself to the limit to keep getting results.

I’ve adapted to the restrictions in sleep, time, energy etc and made a plan that suits my new lifestyle

This means less intense, shorter but more frequent and focussed training. A slight tweak nutritionally and adding in some easy and actually super rewarding and lovely activity that is walking with my son on my chest. This is great bonding and meditation time as well as great for my health

With my challenging life schedule at the moment, I’ve been able to lose some body fat, maintain strength, practice a new skill and continue recovering from an injury. A result most people would be thrilled with even without a newborn in their life.

This positive change is totally achievable for you too!

Health and fitness, looking and feeling great, isn’t difficult, it’s actually quite simple. All it takes is applying the know-how & accountability (2 things a good PT has in abundance)

If you’d like to know any more, please ask, it is my passion to help people get stronger and healthier.

If you’d like to change your life, get stronger, leaner and healthier and all the great things that come with that, my Metabolic Strength Academy could be the best investment you ever make.

Reach out in comments or DMs for any info

✌️ & ❤️

personaltrainer

It’s no secret I’m all about real food, avoiding processed stuff for the most part.One of the biggest push backs when it...
19/11/2025

It’s no secret I’m all about real food, avoiding processed stuff for the most part.

One of the biggest push backs when it comes to eating a mostly whole foods diet is the convenience factor. And granted, this isn’t something you can grab and eat on go, but it really doesn’t take long.

Some planning ahead as to what you’re going to eat in a day and you can time your meals and snacks to fit your schedule.

This takes me about 15 mins to make and eat, is very tasty, packs a load of protein and is inexpensive.

If you aspire to have less body fat & more muscle, be fitter & stronger (& why wouldn’t you?) maximising your daily protein intake is vital. Get less than 1 gram of protein per kilo of target bodyweight daily and you’re fighting an uphill battle.

Cottage cheese is a protein hero
Mackerel is full of protein with a great amino acid profile
Sourdough rocks my world
And hot sauce goes on almost everything

Don’t be scared of it, find things that work for you and chase your protein targets with vigour 💪🏼💪🏼💪🏼

18/11/2025

Fat loss doesn’t have to mean calorie restriction and endless cardio, especially if you want to get lean and stay lean.

Many people will start a health kick by implementing a calorie deficit, ie reducing calories consumed and increasing calories burned through steps or cardio.

This does cause weight loss, however, every day/week/month spent using this approach, the results slow down. Eventually, if you return to eating like normal, back comes the weight. I know you don’t want to stick in your “diet” forever…

In the Metabolic Strength Academy, there is no calorie restriction, and no long bouts of cardio. Yes we’ll work on CV but the majority of the focus is on building. Building strength and building muscle! Which, leads to losing body fat while you rest. This results in lower body fat %, leaner, slimmer & stronger bodies

To do this, we require plenty of nutrients & energy, and that means proactively eating more good stuff rather than trying to cut anything out. I get my clients eating more and losing body fat as they do

My approach gets you leaner, improves metabolic & overall health, makes you look & feel great, all in a way that lasts long after you’ve finished working with me.

It’s easy to make someone lose weight by restricting calories and increasing exercise, this often causes weight regain and a less than ideal relationship with food.

Building and sculpting a strong, lean, fit body takes time and guidance but is so worth it. You’ll be far better off and far happier with your results than someone who did a crash diet and got a crazy before and after photo

I’m not a fan of ‘before and after’ photos for various reasons. What I do love is celebrating clients and their triumphs...
14/11/2025

I’m not a fan of ‘before and after’ photos for various reasons. What I do love is celebrating clients and their triumphs.

Donna has been working with me for a year now. When we started, she’d never set foot in a gym, recently recovered from breast cancer — after a mastectomy and enduring the infamous Red Devil chemotherapy left her with significant weight gain, low confidence, and a real disconnect from her body.

Thankfully for us both (I’ve loved being involved in her journey), she replied to a promo post offering half-price sessions for a month.

The difference from then to now is huge, to say the least. Not only has she lost a substantial amount of body fat, gained muscle, and rebuilt her physique from the aftermath of cancer treatment, but her confidence has skyrocketed. Her outlook on life is more positive than ever, and as shown here, her strength is through the roof:

100kg deadlift ✅
107kg trap-bar deadlift multiple ✅
70kg back squat reps ✅
80kg deadlift reps ✅
Pull ups ✅

When we started, Donna had never lifted weights, let alone done a deadlift or a back squat. Fast forward to today and you’ll see textbook examples of both — including a 100kg deadlift, something many men I know could only dream of.

This newfound strength, confidence, and enthusiasm has changed her life in every sense. She walks taller, smiles wider, and has rediscovered what her body is capable of.

It’s been a privilege to be part of her journey — proof that it’s never too late to rebuild, and that true transformation runs far deeper than aesthetics.

How did we do this? Well apart from an unbelievable attitude from Donna, I applied my Metabolic Health Academy approach to her training:

Get stronger & fitter, build muscle, eat to fuel the body, no restriction, no calorie counting, just a protein target and proper strength training.

The metabolism increases, the body starts working for you rather than against you, the fat gradually comes off while you rest and recover, you look slimmer and feel amazing.

This approach is the sustainable way to sculpting a body you can be proud of, where the weight won’t rebound and you look and feel 💯

Address

Unit 4 Cardigan Trading Estate, Lennox Rd
Leeds
LS81BX

Opening Hours

Monday 6am - 10pm
Tuesday 6am - 10pm
Wednesday 6am - 10pm
Thursday 6am - 10pm
Friday 6am - 10pm
Saturday 8am - 6pm
Sunday 8am - 6pm

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