Today the guys talk about to workout your calories dependant on your goals, how to adjust those calories, how to balance your macronutrients and a few do's and do nots with both of those areas! Calorie equation:  Female - 22 x Bodyweight in kg = Y.     Y x your activity level (1.1-1.9) = Your maintenance calories.  Male - 24 x Bodyweight in kg = Y.     Y x your activity level (1.1-1.9) = Your maintenance calories. 

In this weeks episode Alex & Liam discuss the differences between weight loss and fat loss as they know lots of people get confused on what the differences are, what things encourage weight loss, what encourages fat loss and which one is better in our opinion. 

In this weeks episode we dive straight into the topic of body image. A very important topic to both of us as we see clients, friends and many others who struggle with this on a regular basis.  We talk through the 4 aspects of body image, the good/bad of social media plus our own personal experiences with body image. Next weeks podcast is all about body confidence! :D

In today's episode Liam & Alex talk about things that you should be aware of when heading back to the gym in just under 4 weeks if you are going back and also what to do if you aren't heading back to the gym anytime soon. 

In episode 4 we are both extremely excited about the relaunch of Urban Training and looking forward to helping empower women to be their best! We discuss the topics of high calories/high output with their benefits and also the other 23 hours of your day with its importance!

In this episode the guys talk about when you should be increasing and decreasing your calories which is a trouble area for many people as they just don't know what to do! The second topic we dive directly into it is micro/macronutrients and how they fit into these calories alongside their importance. 

Jump into todays episode where Liam & Alex start off by celebrating a potential open date for gyms in the UK (and pubs). Then they jump into the deep area of motivation, how it can be useful and what motivates them. The second topic of the show is all about lean muscle gain with all the do's, dont's and how to get going post lockdown in the gym when it comes to lean muscle gain. 

In episode 1 Liam and Alex introduce themselves and the new podcast, what they have been up to in this recent lockdown, things that you should be focusing on in regards to health and their first mini bit of bullshit cracked: Crazy things and fads that they have seen/heard in lockdown.