Chris Mason
Author Archives: Chris Mason

Burn More Calories Than Running With These Four Moves

For millennia, the general rule of thumb has been this;

If you want to lose weight, the exercise you must do is running.

Running on the treadmill, in the park, on the pavement, it matters not... 

Just as long as running is included in your weight loss plan, you'll do just fine.

Except, you don't do fine and it's only a matter of time until you have to do even longer runs just to burn a few more calories per day that don't make a whole lot of difference when it comes to transforming your body and seeing results.

Essentially, you've run into the proverbial brick wall.

Sorry, couldn't help myself 🙂 

But what if you want better results in half the time?

You're probably going to want and need more bang for your buck exercise, than having to pound the pavement for an hour a day.

And so, rather handily, i'm going to share with you a way to burn more calories, more fat and build more lean muscle using just four exercises. 

So that you can be in, and out of the gym in less than 30 minutes having cooked up a metabolic storm that will transform your body faster than you imagined.

What is this magical program?

Simply perform the exercises below in a sequence that you can follow in your gym (see table) and watch as you begin to melt away fat whilst seeing a toned body staring back at you. 

All the results, half the time

Simple Sets

Upper / Lower Supersets

Paired Supersets

Upper / Lower Giant Sets

Paired Giant Sets

A. Deadlifts

A1. Deadlift

A1. Deadlift

A1. Deadlift

A1. Bench Press

B. Bench Press

A2. Bench Press

A2. Hack Squats

A2. Bench Press

A2. Pulldowns

C. Pulldowns

B1. Pulldowns

B1. Bench Press

A3. Hack Squats

A3. Deadlifts

D. Hack Squats

B2. Hack Squats

B2. Pulldowns

A4. Pulldowns

A4. Hack Squats

Why this program will work for you

Granted, this is a simple program.

But i understand that you might not have the luxury of a private personal training gym to play with, like our clients do, so i've opted for the program you can do and believe me the pay off in results can be huge should you jump in full throttle!

This program works because it stimulates your largest muscle groups directly and smaller muscle groups indirectly. This allows you to work the body as a whole, burn more calories as your weight on the bar / machine increases and stimulates more of the 'afterburn' effect that doesn't happen from running 

(i.e. when you stop running, the number of calories you burn at rest is less than when you perform weight training, which increases metabolic activity even after you finished your last set)

So what are you waiting for?

Ditch pounding the pavement and start chasing your transformation results!

Yours in Health and Fitness,


What Type Of Results Could You Be Achieving?

Lance dropped a whopping 31lbs in just 12 weeks

Lisa lost 37lbs and 4 dress sizes following our program

Nick dropped an amazing 46lbs in just 16 weeks of our program

Rachael flattened her stomach and lost her belly fat in just 10 weeks

Want To See Our Amazing Body Transformation Results and Learn More About Our Personal Training Services?

Going It Alone and Want A Ready Made Program To Follow?

Incline Chest Press Drop Set

Struggling to see any improvement in your chest training?

Add this in on the final set of your incline chest press!

Take your normal set and try to achieve as many reps as possible,

Then drop the weight by 20%ish

and then drop 20%ish again until you cannot complete any more reps.

In the vid i did;


Each time shoot for as many reps as you can manage!

Application Form For Results

Apply here if you want to work with us 1-2-1 in our private transformation gym in Sheffield.
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My Top Nine Tips To Build A Successful Career As A Personal Trainer

My Top 9 Tips To Build A Successful Personal Training Career

Becoming a personal trainer can be the best job in the world!

You love to train

You geek out on the science behind training and nutrition

And you get paid to take people through a workout.


Right until the day comes when you’re not making any money, can’t afford to pay your gym rent, the gym hours start affecting your home life and you struggle to get leads for new clients or can’t even give away free sessions.

What do you do?

Well, what I’m about to do next is share with you some tips for success that took me from commercial gym trainer to owning one of the UK’s leading and private personal training gyms.

1. Remember It's Not About You

Understanding the person in front of you is THE biggest challenge that you have as a trainer. To get results with clients you not only have to know about nutrition, macros, weight training programs and energy systems training, but you also have to know about PEOPLE.

What makes them tick?

Why do they want to achieve the goals they’ve set out with you?

What limiting factors / potential challenges do they have in their life that could stop them reaching their goals?

Do they have children?

What is their current health status?

How experienced are they in the gym?

How many hours per week do they work?

How do they handle stress?

Do they sleep well?

What are their interests and hobbies?

If you start to better understand the client in front of you instead of spending all your time talking about yourself, you’ll have a better chance of building a portfolio of client results and a diary full of happy clients.


Once you know more about the person, you need to know more about why they’ve hired YOU.

Sure, most people in an initial consultation will tell you that their goals are to ‘lose weight and tone up’ but all of this is way too superficial and without meaning if you don’t know why.

Here is a list of some of the real reasons people have hired me and my personal training team;

  • Because they don’t feel confident or comfortable in their bodies and will do all they can to avoid being seen (sometimes avoiding going on holidays, swimming, laying on beaches, undressing in front of their husbands, wives and partners)
  • Because they don’t feel like themselves anymore after putting weight on – they’ve lost their sparkle because of how they feel about their bodies
  • Because they’ve lost control of their eating and exercise habits because of a family / life event (death of a loved one, marriage break up, emotional trauma)
  • Because they avoid clothes shopping and hate looking in the mirror as all they see are things that they don’t like
  • Because they can’t keep up with the kids and get out of breath just walking up the stairs
  • Because they’ve been told by doctors / GP’s that if they don’t improve their health and lifestyle, their health condition will worsen and potentially be fatal.
  • Because they don’t feel comfortable meeting new people to start relationships.

I say this to my team all the time;

Never underestimate the impact you can have on someone’s life just by helping them get into better shape.

A personal trainer who is invested in results will be wanting to get to the client’s big why if they’re interested in getting results like the ones we achieve with our clients.


I get it,

You’re desperate for business and are struggling to pay your gym rent.

But so is everyone else in your gym and I can tell you a surefire way of making sure you don’t acquire any new business;

Hard sell personal training to everyone you come into contact with and making yourself look desperate by offering everyone a free session.

They know it’s coming and you know it’s coming, with the answer mostly being no.

If you think about it like this;

You wouldn’t go up to a random person in the street and ask them for £400 (or more or less) without them knowing anything about you and what VALUE you bring so why would this work in a gym setting?

It doesn’t.

To become a personal trainer who is booked out with raving clients you have to build trust, demonstrate value and show why you’re the right person for the right client and eventually you will start to build a business.

There are many ways that you can accelerate this process;

  • Hold a weight loss / fat loss / nutrition / fitness seminar in your gym and be GOOD. Offer value and demonstrate expertise.
  • Once you’ve built rapport with a potential client and identified their goals / current problems that you can solve – offer them a way into working with you (this doesn’t always have to be free)
  • Create a weekly, fortnightly, monthly newsletter to give out to people who come into your gym with clear and concise titbits of exercise and nutritional knowledge
  • Be seen in the gym training yourself and practicing what you preached  - I remember once picking up a new client at 4x per week just because I ran myself hard performing intervals on the treadmill!
  • Create weekly Q and A sessions where you will make yourself available to gym members on a set day and set time of the week. Let the health and fitness manager, staff and sales team know that you’re prepared to do this.
  • Help perfect a clients technique on the gym floor – everyone has seen that guy throwing his back out attempting to deadlift. Go and offer a helping hand and be useful to those around you.

Which brings me onto my next point.

4. Know who you want to work with

I’ve been there,

When you first start out, you will do all you can just to get a booking in your diary!

Any client willing to work with you are worth their weight in gold right?



Sure, in the early days it can be hugely tempting to work with everyone and anyone but let me share with you a little tip that set me apart from other trainers despite not being a bodybuilder, not fitting the conventional fitness mould (in the early days) and despite me not being the happy clappy everything is awesome motivational cheerleader.

I knew who I wanted to work with and how to best service them.

That’s it.

If you’re a bodybuilder who is only interested in training clients interested in gaining muscle and hate the thought of training 50 year old Mrs Jones, then don’t train Mrs Jones!

If you have zero passion for running and hate the thought of a 10K, then are you the best trainer to advise someone on how to prepare for a marathon?

If you like TRX, Kettlebells and ‘functional training’ should you be working with someone on injury rehabilitation?

By refining what you’re good at and who you can best serve, you will have a better chance of specialising and becoming known for being very good at one particular niche as appose to being a jack of all trades but master of none.

Which leads me onto the next point.


At the very least here is what your client should expect from you or for you to have done;

  • Goal setting / initial consultation
  • A health questionnaire / Par-Q
  • A personal training agreement
  • Some form of body fat assessment / fitness test (if needed)
  • Food diary collection from which some form of nutritional plan will be set by you
  • A tailored training program that suits the individual capabilities, goals and takes into consideration postural / mechanical issues.

To become a professional trainer you must have a standard of professionalism!

Too often I used to see clients arrive for their first training session with their trainer only for them to jump straight into bench pressing, squats and deadlifts no matter their goals and or starting point and with zero conversation about food!

Without have a clear system in place, you will appear disorganised and not come across as the professional trainer that people want to invest in.


In my early years as a trainer I invested what little money I did have (but mostly money that I didn’t) and sought out experts in the fitness industry that I could learn from direct through courses, seminars, workshops or internships.

I learnt from people like Phil Learney, Mark Coles, Ben Pakulski, Brad Schoenfeld, John Beradi, Charles Poliquin, Ultimate Performance, Alan Aragon, Layne Norton and whoever else I get my hands on in a constant mission to improve and develop as a trainer.

This left me with LOTS of information but little systems, until I began to trial, test and systemised what worked for me and my clients.

This constant refinement and thirst for progress lead on to me developing my own way of producing fantastic results with the hardest to transform clients.

And these are your clients too; the general population.

Developing and understanding your own systems is crucial if you want to become a top personal trainer to your clients.

As with anything you will learn or read; take what is useful for the people you serve and discard the rest.


  • Be prepared to work hard and for long hours with little return (at the start)

There are two trends happening in the fitness industry right now that you’ve got to ignore if you’re going to be successful as a trainer;

  • You’re not going to work less and earn more
  • Becoming a trainer isn’t your ticket to earning £50 per hour at will, no matter what the company who you qualified through told you.

The first gym I rented space from was Fitness First at Hillsborough, Sheffield and I got hired alongside two other trainer to start on the same day.

Then a month later, two more trainers had joined.

This was on top of the three trainers, gym instructors and health and fitness manager already in the club servicing members and clients.

Sound familiar?

By the time the club closed and I’d been there for 3 ½ years, I must have seen at least 30 personal trainers come and go.

Failing to build and business and in most cases leaving the fitness industry altogether.

Unfortunately, your dream fitness business is not going to come easy and it’s going to be even harder if you listen to the guru’s who tell you that you can earn more and do less at the same time or that you can charge the same amount of money as an experience coach with years of results to show for their work.


Maybe it’s just me and our clients but some of the clients i’ve worked with who are multi millionaire business Men and Women aren’t laying in a hammock strung across two palm trees in the Bahamas whist sipping a Pina Colada from a coconut.

They’re successful because they work hard and often long.

So you’re going to have to do the same if you want to build a long lasting fitness career.


It seems a given that I’d include a section on marketing and advertising on social media when the very reason you’re reading this article is because you click on the link I shared with you!

It’s true, social media can have a huge influence on your career and impact your ability to acquire new clients if you use the platform correctly.

But that doesn’t mean spending hours of every day posting topless selfies or endless posts letting your fans know that you offer personal training sessions….

…. It means adding VALUE. Show up everyday or at least every other day with something useful or actionable but don’t live on facebook posting your every move or latest offer constantly.

And because of Facebooks ever changing algorithm, video and live video works better for the reach of your post. These posts could be categorised as;




Something About You

Something In The News That Relates To Your Market

And being consistent. The less you’re consistent with your posts the less Facebook will show your posts to your audience.

 (personally I post Mon – Fri and take the weekend off to be with my wife and baby)


i remember the first time I spent money on paid facebook ads; boosting posts and getting likes.

I, like you may be thinking, thought that having more ‘fans’ would = more business

And I also thought my budget of a measly £300 for the month would be enough to lace my palm my silver and I’d been on my merry way.

Unfortunately, it doesn’t work that way and if you’re a sole trader personal trainer and not Gary Vaynerchuk, then worrying about likes and branding will only distract you from what your advertising as a self employed trainer should be about – GENERATING AND ACQUIRING NEW CLIENTS.

So if you do dip your toes into advertising, then you have a couple of ways to set up your campaigns for facebook ads here;

  • Set up a Lead Ads Campaign to collect new client leads direct from Facebook / LinkedIn etc.
  • Drive traffic to a page on your website telling them more about your services and results and offer them the opportunity to become a new client or book an appointment.
  • Drive traffic to an article or piece of content on your website offering more value and offer them the opportunity to become a new client or book an appointment.
  • Use content marketing and re-target those who've engaged with your ads

Whichever way you choose to first spend money on advertising your fitness business, just remember that you HAVE to have something of quality to offer your potential clientele in the first place.

Remember, People don’t hire a personal trainer for ‘sessions’ or to learn how to perform a Turkish Get Up – they hire you for RESULTS, so you have to know how to get them to make a return from your paid advertising.

bonus 10. Get awesome results for your clients

If should go without saying but the sole purpose our clients hire us, is to help them achieve something they're either struggling with or can't achieve on their own.

We have to be the help that our clients need!

As an industry, personal trainers are now focusing on the wrong things!

You're lost in the shuffle of facebook ads, business 'guru's telling you they can make you a 7-figure personal training (who've never owned a successful fitness business in their life), gimmick marketers and the latest fads to hit the industry.

So much so that it's easy to forget that the only true way to guarantee your success and career as a PT, the kind of personal trainer that people want to invest in, is become GOOD at delivering awesome results for your clients.

Focus on that above any gimmick, fad or 'golden ticket' business strategy and trust me, you'll have no problems in building a successful career as a personal trainer.

So there you have it.

Nine crucial tips for you if you want to build a serious career as a personal trainer in such a competitive industry.

Trust me, if you action at least half of these tips – those that you’re up against simply won’t put the required effort in to succeed.

Best of luck!


Owner and founder of CMPGyms

(aka the balding guy at the top of the article 😉 )


One of my own personal goals is help other personal trainers achieve the success and career path that i have in the fitness industry. Because when you are successful, you know how to get results and you're doing everything you can for your clients, the fitness industry is without doubt THE BEST PLACE TO WORK. 

and so, i'd like to tell you more about how you can work with me to help you build the skills and portfolio of results that you're going to need to become the success that i know you could be.

Introducing the CMP Personal Trainer Intense Personal Trainer Mastermind

In one day you will learn; 

9am - 10am – Delving Deep Into Your ‘Avatar’, Business Model and How To Refine Your Services To Reach The Right Audience

10am - 11am – Understanding Your Client’s Motives and ‘Why’ – How To Go From Average Results To Exceptional Results and Keep A Diary Full Of Happy Customers (Adherence Strategies)

11am - 12noon – Resistance Profiles Of The Exercises You’re Going To Use With Your Clients – What To Look For And How To Optimise

12noon – Lunch Break (30 mins)

12.30pm - 2pm – Fat Loss Metabolism and Nutritional Strategies For Results

2pm - 3pm– Periodisation / Organisation of Training Systems For Transformation Results

3pm - 4pm– Results Based Personal Training Sessions

4pm - 5pm – New Client / Lead Gen Strategies – Q and A on Business / Marketing / Personal Training / Systems / Anything You Want To Know or Ask

FINISH – Go Home, Recover and Level Up Your Personal Training Skills, Client Base and Career.

*Dates are limited throughout the year and on a first come, first served basis.

Complete The Enquiry Form Below and I'll Be In Touch.

Simply put, this is your chance to learn how to by pass other personal trainers in your gym and accelerate your  growth so that you're a personal trainer who gets results, never panics about where their next clients is coming from and finally build a long lasting personal training business.

The internship will be held at my private personal training gym in Sheffield, 376 Cemetery Road, Sharrowvale, Sheffield, S11 8FT and will start at 9am and end at 5pm with an 30 minute break for lunch.

 Please note: The gym will also be busy with my coaches and clients training at the same time.


Differences Between Men and Women For Results

What are the differences between Men and Women when it comes to fat loss, weight loss, transformations and RESULTS?

 Watch this short 2 minute video and I’ll let you know the key points you need to think about when trying to achieve your goals.

Application Form For Results

Apply here if you want to work with us 1-2-1 in our private transformation gym in Sheffield.
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What To Do When Your Weight Loss Stalls


You’ve been going to the gym for a few months 

and following your diet plan to the letter,

But then all off a sudden you stop making progress despite you doing what WAS working;

- your scale weight remains the same for weeks

- you’re no longer visibly losing body fat

- you’re not feeling any more toned than the weeks before.

Why is this?!

It’s frustrating, annoying and makes you give up.

So instead of banging your head against a brick wall, here are a couple of solutions for you to kick start your weight loss / fat loss once again.

Application Form For Results

Apply here if you want to work with us 1-2-1 in our private transformation gym in Sheffield.
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How To Exercise In A Busy Gym – Part 1 – Dumbbell Series

What do you do if you get to the gym and it’s too busy?

You can’t get hold of a weights bench,

The machines are all taken,

and you’re resigned to yet another half an hour session on the treadmill.

And sure….

What I am about to share with you isn’t how we would train a client in our private gym as a part of our body transformation program, but we have the luxury of space and equipment.

And if you’re in a commercial gym and training early / late, you might not have that luxury.

So here goes…

Follow the video and sequence of exercises in order for 3-5 sets of 10-15 reps and then hit the rower, bike or treadmill for some cardio!

Without a doubt, this would be better than nothing or better than spending half an hour plodding on the cross trainer.


Application Form For Results

Apply here if you want to work with us 1-2-1 in our private transformation gym in Sheffield.
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The Number One Reason You Regain Weight After You’ve Lost It

We’ve all been there,
You lose weight and body fat, start to feel and look great but the slowly but surely the weight….
and fat….
creeps back on.
Here’s what you need to do to avoid this from happening.

Application Form For Results

Apply here if you want to work with us 1-2-1 in our private transformation gym in Sheffield.
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Women’s Transformation Results

Sarah lost 26lbs and four dress sizes with our coaching program!

Shelley kicked belly fat into touch in just 12 weeks!

Ruth dropped 32lbs and 3 dress sizes to look fantastic at 60 years young!

Chaaya lost 57lbs and five dress sizes in 3 years, beating emotional eating for good.

Kath finally got rid of her belly fat and learnt how to keep it off!

Personal trainer Becky, hired us to help her get into shape for her first ever photoshoot!

*Complete our application form about and we'll invite you to our private personal training gym for a free consultation to see how we can help you achieve the results you're looking for

want to see more results?

*Complete our application form about and we'll invite you to our private personal training gym for a free consultation to see how we can help you achieve the results you're looking for

*Complete our application form about and we'll invite you to our private personal training gym for a free consultation to see how we can help you achieve the results you're looking for

Men’s Transformation Results

Tim lost over 30lbs in just 30 weeks despite frequent travel and running multiple businesses.

Sheffield Teacher Usman achieve six pack abs for the first time in his life!

Lukasz lost a whopping 62lbs in 24 weeks through our coaching program!

Paul lost body fat and built muscle to feel his best in his 40's!

Ben lost 32lbs in just 12 weeks despite never lifting weights before!

Keen runner, Mike, shed body fat and built muscle to improve his times and performance!

*Complete our application form about and we'll invite you to our private personal training gym for a free consultation to see how we can help you achieve the results you're looking for

want to see more results?

*Complete our application form about and we'll invite you to our private personal training gym for a free consultation to see how we can help you achieve the results you're looking for

*Complete our application form about and we'll invite you to our private personal training gym for a free consultation to see how we can help you achieve the results you're looking for

The Busy Gym Survival Kit

Every year it's exactly the same, 

The gym was empty in December, but crazily busy in January.

So busy that you can't find a bench free in the weights area, the dumbbells you want to use are always taken and the treadmills are either full or have the last persons sweat dripping all over them.

Without doubt, this is a scenario you'll be encountering

Which is crazily frustrating when you're now ready to build muscle, drop fat and improve your fitness but can't seem to create a productive workout that fits your goals.

I mean, are you really going to be able to achieve head turning results when this is what you see when you walk in the gym?

So what do you do? 

Miss the training session?

Come back another day?

Quit all together?

No, no no.

You're going to use the busy gym survival kit that i am about to share with you instead!

Perform Straight set work

Say your main goal right now is to lose body fat and you're training 3x per week. Your best approach would be to train each and every muscle group in every session that you do. 

Straight set work is where you simply pick an exercise and don't move onto the next exercise until you've completed all your sets and reps. This works really well when the gym is busy and you cannot superset exercises or perform circuits.

This could look like this;

A. Chest Press - 3 sets - 8 reps - 60s rest

B. Seated Row - 3 sets - 8 reps - 60 rest

C. Shoulder Press Machine - 3 sets - 8 reps - 60s rest

D. Face Pulls - 3 sets - 8 reps - 60s rest

E. Lying Leg Curls - 3 sets - 8 reps - 60s rest

F. Leg Press - 3 sets - 8 reps - 60s rest


Grab a pair of dumbbells for the exercise that you're weakest at and perform the following as dumbbell circuits. That's just you and a pair of dumbbells - nothing else.

Circuit One

A1. Floor Chest Press

A2. DB Bent Over Rows

A3. DB Squats 

A4. DB Deadlift

3 sets - 8 reps - 60s rest

Circuit Two

A1. Shoulder Press

A2. Lunges

A3. DB Upright Rows

A4. Single Leg DB Deadlift

3 sets - 8 reps - 60s rest

BARBELL Complexes

Granted, you might have an easier time finding a pair of dumbbells rather than an olympic barbell but if you do happen to walk into the gym and the only piece of kit free is a barbell then complexes are the workout you'll do to elevate your metabolism and kick start fat loss.

Whilst these are a little more technical, here's how you do them.

Again start with the weight for the exercise that you can lift the least on.

Circuit One

A1. Deadlift

A2. Bent Over Rows

A3. Cleans

A4. High Pulls

3 sets -  8 reps -  60s rest

Circuit Two 

A1. Back Squats 

A2. Shoulder Press

A3. Bent Over Rows

A4. Deadlift

3 sets -  8 reps -  60s rest

Body Weight Circuits

Let's say for whatever reason you can't make the gym or you've tried and it was that busy that you couldn't even perform the above routines. Here's a body weight circuit for you to try. Here you could perform straight sets (A, B, C), Supersets (A1 + A2, B1 +B2) or Circuits (A1, A2, A3, A4, A5) - just split the exercises up into the way you want to order them.

A1. Forward Lunges

A2. Press Ups 

A3. Squats

A4. Shoulder Pikes / Plank Walk Outs

A5. Planks 

A6. Superman Back Extensions

A7. Side Planks

A8. Sprints On The Spot 

3 sets - 20 to 30 seconds on each - 60 to 90s rest

Intervals / Cardio

Right after you've completed your weights / resistance training workout, here are some cardiovascular options to pick to finish up the productive workout in style that you would have other wise missed.

Sprint Intervals

20s as fast as possible - 60s recovery - 5 to 10 times

300 metre rows as fast as possible - 60 to 90s recovery - 4 to 6 times

Steady State Cardio

15 - 20 minutes continuous - 7 out of 10 effort level (not too fast that you're too breathless to continue but not too slow that you don't feel like you're having to put any effort into it)

So there you have it.

Many options to pick from even if your gym is too busy for a conventional workout!

If you found this useful please feel free to share this article with friends or family that might find it useful too!

Now if you do happen to find that the day you visit the gym is a little clearer and you can complete a harder workout, be sure to check out the next two articles;

German Body Composition Training

My Top Ten Tips For A Body Transformation Result

Speak Soon, 


Are you ready to transform your body, health and fitness?

Apply for our CMP Transformation Program and we'll be in touch to invite you down to our private gym here in Sheffield to discuss how we can help you achieve these type of results.

Application Form For Results

Apply here if you want to work with us 1-2-1 in our private transformation gym in Sheffield.
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