Natural Gains

Natural Gains Elite Personal Training
Specialising in drug free transformations, fat loss and muscle growth

28/06/2026

Introducing the chicken and beef gains meal…

Fresh from big boys kitchen, the perfect post workout meal has finally landed in Slough and soon to be in Hayes too!

As stated in the video there is absolutely no additives, preservatives or seed oils being used to cook this whole food so you really are getting just wholesome nutrients going in, which is ideal for your health and fitness goals.

The average calories of a chicken box is around 700 calories, with 70-80 protein, 65-80 carbs and around 10 fats per meal

The average calories of a steak box is around 750-800 calories with protein sitting around 60-65, 65-80 carbs and around 20-25 fats per meal

Calories and macros may vary slightly due to portions differing slightly. Optional extras like sauces, cheese etc will vary the calorie count so please do bear that in mind!

This really is an ideal post workout meal and something you can can sink your teeth into multiple times a week, guilt free whilst being on a regimented diet protocol

Happy gaining people!

23/05/2026

Glute Building comes with lifting heavy weights with intent
One of the strongest muscles in the body requires you to be chasing progressive overload with good form

The Bulgarian split squat is one of the hardest but most rewarding movements in the gym, and honestly provides one of the best stimulus possible for glute and leg growth

demonstrating a warm up set to prime followed by a clean top set to absolute failure using the dual handed method

Set the height up based on your specific flexibility and biomechanics to allow for a deep full range of motion that takes your glutes through their limit

Rinse and repeat this movement every week aiming to get stronger in the 6-15 rep range and you’ll see substantial growth in your glutes

19/05/2026

Clickbait titles, controversial hooks and viral trends are often what you’ll see on this platform

Take everything with a pinch of salt, including data studies that often get posted and marketed as game changing findings

Barefoot shoes have quite literally been revolutionary for me and many of my athletes, not only in training sessions, but everyday use

This one example in this video is just the tip of the iceberg of misleading titles that gets used on a daily basis

Before you take information in and apply it to your life ask yourself if it’s contextually relevant for you BEFORE you apply it

18/05/2026

My approach has always been individually tailored specifically for each athlete and always will be

I would encourage all of you to add resistance training into your weekly exercise routine for longevity, strength and aesthetics.

Specifically in this example I dive into the approach I’ll be using to help this individual rebuild muscle and protect his lower back from further injury / damage

17/05/2026

Unlocking The Wide Grip Pull Up 🔓

has been steadily working towards this milestone by progressing on the banded work

When you manage to get to a clean set of 8-12 with the lowest band and height possible it’s time to take things into unassisted progress as can be seen in this clip today

Be patient, use full range of motion, brace the core and tilt the head back for optimal engagement and strength in this lift

08/03/2026

Making the pullover just that 🤏🏽 bit better

For an impressive wide back, pullover’s of some kind should be in your routine.

Dorian Yates style under grips are my fave but this is the best best option

By adding an anchor in you are able to plant yourself more firmly and generate more force taking your heavier sets further

Credit for this one goes to big Phil from stag in krakow. What a session that was

Happy gaining

24/02/2026

The Fasting Series - Eat the correct foods to avoid ruining the health benefits of your fast.

You need to prioritise getting your protein in. You can benefit massively from the reduction in insulin sensitivity, and gut health improvements during a fasted period by not taking in fried foods and ultra processed foods upon breaking your fast.

Prioritise opening your fast with electrolytes, plenty of water, 1-3 dates, and then immediately move into high protein dishes. Your typical meats like chicken, beef, eggs, fish are the best options here

Make sure you utilise the discipline of the fast to make informed sensible choices for the improvement of your health

23/02/2026

The Fasting Series - Training Times

For optimal strength and muscle maintenance you’ll want to be training after you break fast around 90mins or so after Iftar, this will be by far the best opportunity for you to lift at your best

If your main concern this month is fat loss, before breaking fast is also an option - but be aware you will be at your most fragile as you are deep jnto the fast here, dehydration and fatigue will be at its highest so keep the training lighter in intensity and the bpm low.

The other two training windows really are dependant on your lifestyle and other commitments.

Just before sehri/suhoor is an option, but like I said in the video, sleep deprivation is not what we are after here so limit this unless your on a night shift or can sleep during the day

Training throughout the day in a fasted state is another option and quite often used by many especially with work and other commitments being present. Again just make sure you’re sensible with your work rate here.

21/02/2026

The Fasting Series - Training Intensity

During this month of Ramadan I would highly suggest you train at 1-2 reps in reserve across the board, overall intensity should drop to around 60-70%

If you are training in a fasted state I would also suggest not letting your heart rate increase excessively

Thjs is a month to maintain muscle & strength and prioritise recovery

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Friday 9am - 5pm
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