Personal Trainer Dublin

Personal Trainer Dublin | Fitness Trainer Dublin

Lose Fat, Gain Muscle. . ‘Can I Gain Muscle And Lose Fat At The Same Time?’

During my time in Northwood Health and Fitness in Santry i have worked with a LOT of people.

I tend to attract questions, left, right and center people question me on one topic or another.

. . .

I wouldn’t mind if I looked particularly intelligent . . i look like a bit of a meat head. . im loud and ‘playfully’ aggressive 🙂

But still they come, questions, questions and more questions. Its great (except for when I’m training then it gets kind of annoying!)

. . .

Some for weight loss

Some have trouble area’s they want to address

Injuries and rehabilitation

Nutrition advice

. . .

The above questions are easy enough to address. . simple lifestyle adaptations. . sorted!

The worst group of people are the men in their late teens to mid 20’s looking to put on muscle. . they ask the same thing every time!

. . .

‘I want to put on muscle, but first I’m going to eat less and lose the fat first,THEN get a good weight gainer protein shake and bulk up’

. . .

Oh dear, this is when the alarm bells go off!

The concept of losing fat first by eating less and performing aerobic activity to lose fat

and then

Eating excess calories and taking weight gainers to put on weight . . ? Oh dear!


Is this you?

Do you think you have to lose fat and gain muscle at different times?

. . .

Then you have the opposite. . The crowd that are constantly in a state of confused bulking and cutting, their weight fluctuates all over the place and they cant really assess their progress because they are basically fat and cant ‘see’ any visual differences.

Do you have to ‘Bulk’ up by training hard and eating lots of calories and protein and then ‘Cut’ back on calories and strip the fat at separate times?

. .

Is that really necessary?

Personally i think it works GREAT! For a small percentage of people.

But think about this for a moment. . how many fat bodybuilders do you know? I don’t mean out of season competitive bodybuilders, i mean the ones that are constantly ‘bulking’ and ‘massing’ and they try to cut for a month and because the scales starts to go down below 200lbs/90kg they get freaked out and go back on a ‘Bulk’ and get even fatter.

I’m just venting here but i think you get my point. . i have no doubt it works for some people but it seems a little contradictory to me for most people with average genetics and body types.

Leave a comment below and let me know your thoughts


Bryan Kavanagh BSc CSCS

Dont forget to comment 🙂


If you are on Facebook then have a look here and let me know what you think. .

Kind of unbelievable but it happened!

May 10, 2009 Posted by | dublin, Health and Fitness, northwood, personal, trainer, training, Uncategorized | , , , , , , , , , | 1 Comment

Can Fasting Help You Lose Weight? – My 24 Hour Fast

Alot of the VERY reputable trainers and nutritionists i am in regular contact with started trying Planned Fasting. . i was like huh? Yes, even i was skeptical. . Fasting?! How can not eating anything be good for you? Well it turns out it is! I knew about Brads Product but i hadnt invested in it and wasnt fully versed in the inner workings of it. . But i bit the bullet and bought Brads Programme . . It opened my eyes to a lot of interesting facts!. . I know you have probably heard of ‘fasted cardio’ and not eating anything before your morning workout. . i admit i used to feel like bashing people for doing that. . i still kind of do because the REASON behind it doesnt make sense. . and i never once said it would effect performance. . did i?

Getting off track. . So after a long hard think about it (30 seconds or so) i decided to give it a try! Last thursday i decided to do a ‘small’ fast. After my late dinner (about 11pm) i stopped eating. .  Water and green tea. . thats it. So i said i would do an 18 hour fast, leaving plenty of time to get fuelled up for training and give myself a ‘taste’ of this fasting business. I thought i would be starving and letharigic, i feared i would just eat everything in sight after the 18 hours, and i would not be able to get back into a routine. .

Nope! None of that, i felt GREAT and I had unlimited energy all day! No fatigue, very little stomach rumbling. i was actually disappointed in myself that i didnt complete the full 24 hours after i ate. . i wasnt even hungry! HA

So I done the full 24 hours on the Sunday-Monday then. Great! From now on i will have AT LEAST one strategic fast in the week. . it completely eliminates cravings and teaches you alot about how your mind works. . how some food makes you want more. . The Fast resets the craving switch and puts you in control.

To check out Brad’s Eat STOP Eat programme and see how you react to fasting Click Here



Bryan Kavanagh Bsc CSCS

April 5, 2009 Posted by | dublin, Food, Health and Fitness, nutrition | , , , , , , , , | 2 Comments

Gain Muscle, Lose Fat, Tone Up FAST!

By: Bryan Kavananagh

Are you guilty of wanting any of these things? Well I’m afraid I will have to be the bearer of bad news and tell you this just doesn’t happen! In the real world things don’t happen overnight and anybody that tells you this is lying! ‘Lose fat fast’ is probably the most popular nonsensical label claim made on the labels of fat loss supplements, and in the dodgy sales copy of some online fitness/fat loss experts.Every week I hear a multitude of excuses from people from every walk of life! Young men wanting to gain lean muscle fast, middle aged women wanting to lose their ‘bingo wings’ or lose weight from their inner thighs. ‘I’ve been dieting for 2 days and I haven’t lost any weight’

Just today I received a mail from a traumatised girl who has been dieting for years with no return! Here is a section from her mail:

‘Hi Bryan,

I have been dieting for years over 20 and still look the same 5’4, 120lbs, 23% bodyfat yes i admit i have tried it all tons of cardio intervals, weight training, low carb, low fat, high protein, carb cycling etc. Maybe I lose two pounds but then it just comes right back. . . .’

I immediately responded with an elongated version of the following article as I know how frustrating it can be when you think you are doing everything right but there may be one tweak here, or a little change there that could make the difference. There’s always something. I know you would like to think you are unique and that you cant lose weight, or ‘it’s genetic, so it’s not my fault’. Granted, it is harder for some people to lose weight than others and some people put on weight easier! Well that’s just too bad, we are all unique. BUT, that doesn’t mean its not possible! You are not special in this regard, you can lose weight, and achieve the body you want but you may just have to work a little harder that’s all!

There is a process involved. You must address you lifestyle, not just your diet 3 days per week! You must change the way you approach losing weight. It is not something you have to ‘achieve’ it is your new lifestyle! Deal with it and adopt an ‘athletic mindset’. Athletes do not just take up a sport and hope to be champion in their discipline in 12 weeks, they adopt a lifestyle, set long term goals and ultimately they achieve something.

Setting goals like ‘lose weight’ or ‘gain muscle’ do not make sense. They are superficial. Set goals that are rewarding and not just a number on a weighing scales or measuring tape. Set visual goals, i.e. ‘How do I want to LOOK in 6 months time?’ Or performance goals: ‘I want to improve all my lifts in the gym’. These are a lot more measurable and more realistic and easier to follow.


Bryan is a health and fitness expert based the ABS Gym in Dublin, Ireland. For years he has helped people achieve their physical and athletic potential. To learn more about lean body development and his personal training services email him on

Your lean body coach,

Bryan kavanagh BSc CSCS

March 14, 2009 Posted by | dublin, Health and Fitness, nutrition, training | , , , , , , , , , | Leave a comment