Step on the scales Monday morning and see a sudden jump? Don’t panic — it’s not fat gain. Weekend changes in carbs, salt, sleep, and routine cause your body to hold extra water and glycogen, leading to temporary weight spikes. Learn why the scales rise, how many calories it really takes to gain fat, and when your weight will return to normal.

👉 Discover why unilateral training belongs in your strength programme. Learn the benefits of single-limb exercises and get a sample full-body routine that builds balanced, resilient strength.

Why we removed cardio from our small group personal training sessions — and how that shift has helped our members get stronger, recover better, and see lasting results.