A powerlifter, a gymnast & a crossfitter walk into a YOGA class: Robin Ramage Part 2- PropanePodcast Episode 76

Podcast Episode 76 Show Notes On the Propane Podcast this week we have the second part of our interview with Yoga Teacher Robin Ramage of Yoga Therapies. We also have regular guest and raconteur Chris Williamson who we have to thank for introducing us to Yoga and Robin. This week we discuss Robin’s Yoga transformation, his …

No-Gain to Propane – Guest Post by James Bradshaw

In this frank and honest account, Fat Loss Mastery Client James talks about life with Propane over the last 12 months, set backs, progress and uncovering his abs – take it away James… We all start somewhere I’ll start at the beginning of my “fitness” journey which began in the summer after my first year at University in …

Addiction: When life gets on top of you, Just Lift

This is a candid post from Propane Athlete and child behavioural specialist David. Here’s his story of how developing a training habit helped him to overcome depression and a gambling addiction. I’ve been tempted to write about my experience with addiction for months, but like a lot of people, I’m too damn scared of what everyone thinks. Recently …

How Callum Won at Christmas

“I seem to be moving away from the “I need to eat X amount to have fun”, or the “I need to drink X amount to have fun”. Don’t get me wrong, I still LOVE food and LOVE alcohol, being able to fit a burger or a beer into my macros is amazing. But at …

5 Lessons Learned from dropping a weight class – Guest Post by Adam Sawyers

Today’s post comes from one of our incredibly successful members of Fat Loss Mastery. Adam Sawyers has faultlessly implemented Propane Principles to transform his physique while increasing his WILKS and qualifying for GBPF Nationals 2017, all while being a strength coach AND a final year medical student! Take it away Adam… Background April 2016; I find myself looking back on 1 …

Simple Steps to look better naked for life – guest post by Brian Dayman

Getting it wrong I remember stepping on the scales this time last year. I looked down nervously as the digital numbers blinked on the display before giving me their final reading. I had just changed my workout regime for the umpteenth time after yo-yoing in weight for several years. Maybe THIS would be the training …

What Fitness Did For Me – A Female Perspective. Guest Post by Jo Beck

If there is one Propane article that I have read over the 18 months which resonates the most, it’s this one by Jonny, What Fitness Did For Me. It struck a chord on many different levels & It’s one I’ve returned to on numerous occasions. So why does it resonate? Because I was that slightly …

Client case study: Matt T

In April 2015, Matt came to us with a question…   “Hey guys, I’m looking to get some visible abs by the end of the year, do you think that’s achievable”    As with every question ever asked in fitness the answer of course is…   (Drumroll)   It depends.   “Visible abs” is an …

5 lessons from PropaneFitness coaching

  Online coaching is still very nuanced….at least, it would be quite hard to describe to your gran.  The common retort when an online coach is proposed is that someone needs in person contact, they need one on one personal training to ensure they make progress. The obvious problem with this model is that in …

The SHOCKING conclusion from 5 years of diet experiments: Time Lapse

We’re ashamed to admit that we’ve truly been round the block with dietary fads, jumping on bandwagons and falling for bogus supplement marketing in the past. The video below shows weekly progress photos taken over 5 years, trying out different complex approaches and eventually settling on the cold, hard realisation that it’s just about calories …

How to diet to single-digit bodyfat

I’ve spent the last 16 weeks dieting from 82.5kg to 74kg, to drop a weight category for powerlifting. I hired Eric Helms from 3DMJ who handled my macros and training plan. This is easily the leanest I’ve been when compared with my initial transformation. I did zero cardio and mostly retained strength throughout, improving my Wilks coefficient. …

Client Testimonial: Brandon

Note: The below article is by Ben Tormey – we recommend subscribing to his website here, where he also offers affordable coaching. Here’s what Brandon had to say about his consultation: I had a deadline to lose as much fat as possible in a 6 week time frame for a vacation. I’d been reading the …

Our Experience with ‘The Carb Nite Solution’

As you know, we love Kiefer, and incorporate many of his principles in the Propane Protocol. The past few months, we’ve been using his fat-loss plan, Carb Nite to achieve our goals. Here’s our results and what we had to say about it: Who’s it for? Carb Nite was written as a fat loss diet for …

Client Testimonial: Renata Rabeneck

Renata has been my client for a while now. She came to us with a good understanding of nutrition and an already very solid diet – the problem? She was eating very health promoting foods but experiencing no real change in body composition.  I decided to introduce her to John Kiefer’s carb backloading protocol (with …

Client Update

Here are just a few Propane Athletes that are using our services: Kayleigh Kayleigh became strong and lean over the last year to prepare herself to go travelling. She lost fat while gaining muscle and found it a truly transformative experience, here’s what she had to say: “To begin with, I trained 3 times a week …

Transformation of Katarina: Small Adjustments, Big Results

Most of our transformations are about consistent diet and smart training, achieving rapid results. This is something a little different: Katarina is a neuroscience graduate turned bar staff who made some minor dietary and lifestyle modifications to create a effortless yet significant difference in her body composition over a year, without restricting herself. This shows that …

Introducing our new phone consultation package

Sometimes you have almost everything right. You’ve planned your training out in meticulous detail and the fridge is stocked with enough nutritious food to cover your needs for the next few days – you know what to do but it just lacks coherence, if only you could get some advice on how to IMPROVE what …

Ben: What did I learn in 2011?

Progress I started my PropaneFitness forum log on January 21st. At that time I had been eating at a maintenance level, following an intermittent fasting (IF) protocol. I’d stumbled on IF unintentionally, some time in November, after a few weeks of waking up late and not eating until the afternoon. Initially I was afraid of …

Transformation of Trenton – Strong and Lithe

Trenton is a strength athlete from Scotland who wanted to improve his relative strength by losing weight and maintaining his lifts. Although improving his aesthetics was not his primary concern, he did a pretty good job of it: (Note about the photos, they were taken in different countries while Trenton was in Singapore, hence the …

Blaine: Intensified

So far, many of the transformations have revolved around fat loss. But as anyone who trains hard knows, the real slog is gaining the muscle. Then when you get round to the losing the fat, you reveal the hard work and look flipping awesome.   Hence today, my friends, we have a story of personal conquest, of triumph …

Farbod’s 10 Week Transformation

Once upon a time, a man named Farbod had just completed his bulk, weighing in at 84kg. He has a boxing background, which he coaches, gearing his training towards strength, endurance and explosiveness. His goal was now to cut the fat while holding on to his strength. Propane took the challenge. Note Farbod had to …