You're doing HIIT classes five times a week. Sweating buckets. Heart rate maxed. Lungs burning. Apple Watch congratulating you like you just won an Olympic medal. And yet... you look exactly the same as you did three months ago. Maybe a bit more exhausted. Maybe a bit more frustrated. But the same shape. Here's why: HIIT doesn't burn fat the way you think it does. And I'm about to save you months of wasted effort. The HIIT Lie You've Been Sold The fitness industry has convinc

You had one meal out. One. You ate well all week. Hit your calorie target. Trained consistently. Felt great about your progress. Then Saturday night happened. You went to a restaurant, had a proper meal, maybe some wine, definitely dessert. Sunday morning, you step on the scales. Up 2kg. "I've ruined everything." No. You haven't. And I'm going to prove it to you with actual mathematics, not feelings. The Math That Stops the Panic To gain 1kg of actual body fat, you need to ea

"High protein!" "Low fat!" "Only 100 calories!" Food companies are very good at making you think their product is healthier than it is. At TAP Training Club, we teach clients to ignore the front of the package and READ THE DAMN LABEL. Here's how. The Only Part of the Label That Matters Forget the front. Ignore the health claims. Turn the package over and look at the Nutrition Information panel. This is where the truth lives. Understanding the Serving Size Scam First thing yo

"I'm eating loads of protein!" That's what everyone says when they start at TAP Training Club. Then they track their food for three days and discover they're getting 45g when they need 120g. Here's why protein matters and why almost everyone is under-eating it. What Protein Actually Does Protein is the building block of literally everything important in your body: Muscle tissue (building and repairing) Enzymes (running all your body's chemical reactions) Hormones (regulati

Let me guess: you hate the idea of tracking food. "It's obsessive." "It's restrictive." "It takes the joy out of eating." I hear this every week from new clients at TAP Training Club. And they're right to be suspicious diet culture has weaponised food tracking into a misery tool. But here's what tracking food actually is: data collection . That's it. Not punishment. Not obsession. Data. What Food Tracking Actually Shows You When you track your food for two weeks, you discover

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