Luke Hill is a well established Personal Trainer here on the coast. Having worked with hundreds of clients, Luke is the owner of Women´s only beach boot camp, “Miss Fit Marbella” (as seen in Hello Magazine), owner of personal training and classes studio “M FIT” (located on the Golden Mile) and now Head PT at Premium 1-2-1 Personal Training Studio “Health and Fitness Marbella” (based on the Nueva Andalucia roundabout)

Having worked with athletes and celebrities in his time as a Personal Trainer, Luke is a firm believer in strength and resistance training for getting results. Forget fad diets, starvation and hours on cardio machines and think lifting, lifting heavily and basing diets around what you enjoy eating and drinking.

Being based in an industry that is results driven, Luke is well known for getting results in his boot camps and body transformations.

Luke Hill is a well established Personal Trainer here on the coast. Having worked with hundreds of clients, Luke is the owner of Women´s only beach boot camp, “Miss Fit Marbella” (as seen in Hello Magazine), owner of personal training and classes studio “M FIT” (located on the Golden Mile) and now Head PT at Premium 1-2-1 Personal Training Studio “Health and Fitness Marbella” (based on the Nueva Andalucia roundabout)

Having worked with athletes and celebrities in his time as a Personal Trainer, Luke is a firm believer in strength and resistance training for getting results. Forget fad diets, starvation and hours on cardio machines and think lifting, lifting heavily and basing diets around what you enjoy eating and drinking.

Being based in an industry that is results driven, Luke is well known for getting results in his boot camps and body transformations.

2. Eat Foods You Enjoy
A contentious one for many but I tell my clients, don´t drastically change your eating patterns, types of foods or drink. Adjust where needed but a complete modification will very rarely lead to motivation or sustainability. For many, an easy way of cutting calories, if you are trying to lose weight is to decrease portion sizes. Cut out fatty foods, some sauces for example, which carry 9 kcals per gram compared to proteins or carbs at 4 kcal per gram. Make sure you work out your protein levels and hit those daily to help repair and gain muscle. Other than that make sure you don´t go over your calorie limit and you cannot go too far wrong.

3. Choose Exercise or Sport You Enjoy
Now, I would be lying if I said all sport will give you the results that you want. Quite obviously, if you want to gain muscle, you probably won’t do that through taking up marathon running or darts, however this principle is more associated with motivation of exercising and exercising regularly.
If you don´t enjoy being in a gym environment, choose a sport, exercise outside, make sure you walk or move regularly to burn the calories you need to burn. I have found through my career, the guys and girls who gain the best results in the gym with myself are the ones who enjoy training in a gym.

4. Be Consistently Consistent
We all know that friend who says monthly, next month will be my month. They start, they make it through a week, then you don´t hear about their fitness journey until you get deja vu a month later and hear the same story. The only way to get results and sustainable results is to be consistent. For our bodies to change we need to place a stress on it that it couldn´t deal with before. That may be lifting heavier weights, or running further and faster than before but it doesn´t work if you only do it once a week or month. Aim to do some exercise every single day, that is what are bodies are designed for. If you are consistent, you will see changes, however big or small.

5. Train Harder Than You Did The Day Before
Maybe the hardest rule or principle to follow but as aforementioned, if you put your body under a stress it couldn´t deal with before, it will change! Only when you work hard, push yourself to your limits (safely) and consistently will changes come. This principle is hard to instil, so I suggest, one, get a personal trainer or training partner; two, remind yourself of your motivation before you train, maybe it’s a photo or goal but motivate yourself and three, find a pre workout routine to get yourself in the right mindset. I like to drink a black coffee and listen to “Boys are Back in Town” by Thin Lizzy! It may not work for you but I know once I check off my routine I am ready to rock and roll!

So there you have it, the truth behind the fitness industry! There is no magic formula, there is no one way to get results, there isn´t one method or diet that works for everyone! Everyone is different and motivation to get moving, keep moving and making sensible decisions whilst eating is what will lead to us to becoming healthier and wealthier.

So look after that body and your body will look after you.

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