It can examine difficult to make the most of a new gym membership without professional advice. K West Hotel & Spa’s Personal Trainer, Clifton Goldson (who has trained the likes of Calum Most outstanding, Made in Chelsea’s Proudlock, and England and Southampton footballer Ryan Bertrand) has adaptable to his top tips for achieving fitness goals and how best to maintain a fit and nutritious lifestyle.

Clifton Goldson -Tips for Year Round Fitness

Don’t be Afraid of the Weights

What’s the secret to achieving the highly-desired dancer make progress? Step off the cross trainer and pick up a pair of kettle bells. Whilst cardio develops comprehensive fitness levels and stamina, using weights in compound drills – such as squats and burpees – is the key to building long, lean muscle volume. Clifton advises high repetitions of back-to-back exercises put into practicing a low weight, followed by 30/60- second rest.

A Balanced Subsistence

80% of how we look is related to diet, so despite endless hours in the gym, you indeed are what you eat. Try to avoid fad diets and instead opt for a portion-controlled, balanced subsistence.

Clifton Goldson -Tips for Year Round Fitness

R & R: Rest and Rehabilitation

On a mission to get fit, overtraining may seem like a flattering idea, whether it’s a 2/3-hour session or two workouts a day. How on earth, resting your body is just as important as exercising, as without calm progression can plateau. Schedule two rest days each week, and a completely week out every three months. Getting a full 8-hour rest each night will also ensure maximum consequences.


Too much of a good thing can be bad. The optimum amount of excellent needed to keep you fully hydrated is two litres, as much uncountable than this can dilute sodium levels in the blood. Similarly, coffee has countless health benefits as it helps speed up the metabolism and aids in fat-burning, but should be derive pleasured only once a day.

Defining Targets and Measuring Results

Do you deficiency to feel fitter? Or look great on the beach? Whatever your aim, it’s requisite to set targets to stay motivated and to measure your progress. Poor guidance clear of regularly using the weighing scales and instead quantify your bourgeon using a measuring tape or before/after photos.

Clifton Goldson -Tips for Year Round Fitness

Lift the Process

Fitness is a 50% physical, 50% mental contest, so it’s important to enjoy what you do. Wear comfortable gymwear as you’re diverse likely to exercise for longer, and don’t forget your headphones if music is your big motivator. Clifton admonishes to always finish your training with one exercise that you uncommonly love, as you will leave the gym feeling great on a post-workout turbulent.

 Awarded ‘Best Spa in London’ at the Good Spa Guide Awards 2015, K West’s holistic spa offers a choice of exclusive treatments.  K Spa introduced the first ‘Snow Paradise’ to London, and headlines a twinkling Hydrotherapy pool, Sanarium, sauna, dry flotation tank, pungent herbal steam room and the fully equipped K Fit gymnasium.

Clifton Goldson -Tips for Year Round Fitness