Get fit in 8 weeks

It’s not over yet

Words: Tom Cunningham 
Photo left: Taz Darling

Think getting the body of a god takes too much time and effort? In this weekly blog, our man is out to prove that a couple of months of hard graft can be revolutionary. With Tom now in his penultimate week he gets some rather bad news, and is pushed to the limit by his new trainer 

I’m Tom, I’m 29 and in terms of lifestyle I’m what I consider a fairly average guy – I spend a lot of time sitting down in front of a computer in an office, don’t make it to the gym much (twice in the last six months!), enjoy a drink and give in to the temptation of a takeaway a couple of times a week. Like everyone I’ve tried making a decision to eat healthily and do more exercise many times before, but Friday night comes calling and I’m back to square one. For my willpower to stand the test of time I need to see real results, fast. Is it possible to seriously change your physique in a couple of months? London-based transformation specialists Embody Fitness say it is, so I’ve decided to put it to the test. This is the story of my quest to become fit, healthy and, most importantly, buff as hell in just eight weeks. 

Week 7 – The Ministry of Silly Walks 

So over the last couple of blogs you’ll have realised I’m enjoying basking in the results of my training efforts with Embody fitness so far, boasting about my new-found muscles.

get fit in 8 weeks

 This week I have a little reality check courtesy of our new trainer Tim, a former rugby player who means business. Any idea that the real hard work was now behind me is shattered pretty swiftly once I get started with him.

First, he gets me lying on the floor in a position very similar to that I often find myself in after a particularly exhausting session – except this time it’s functional. Tim helps me stretch out stiffness in my hips and shoulders to help prevent injury and keep me as supple as possible.

Then it’s straight into what instantly becomes my least favourite physical activity: walking lunges holding 12.5kg weights. I think what makes this exercise particularly hard to take is the fact that you look like someone from Monty Python’s Ministry of Silly Walks while simultaneously experiencing burning pain. It’s a strangely infuriating combination. 

After three sets of 20 lunges, my quads, core and arms are all seriously feeling the strain, and I’m envisioning the rest of my week walking around like a constipated octogenarian. 

We’re only 20 minutes into the hour-long session and Tim doesn’t slow the pace from there. I do three sets of hack squats, which isolate the quads for even more punishment, and dumbbell bench presses, lat pulldowns and three sets on the Viking press to make sure my upper body doesn’t escape unscathed. It’s nothing short of bloody knackering. But now I’ve come this far, it gives me a buzz to be able to push through and complete everything that Tim throws at me. It’s the only way to get more muscles in the short time I have left! 


“You look like someone from Monty Python’s Ministry of Silly Walks while simultaneously experiencing burning pain. It’s a strangely infuriating combination”

After three sessions with Tim, I meet with Chris Walton, Embody’s Director of Personal Training again to see how I’m doing.

Banish the belly

If you want to burn fat off that stubborn belly then don’t fall into that common trap of doing endless sets of sit-ups. A far more effective way is to do high energy work on your quads and glutes. These are two much larger muscle groups than your abs, which means they’re capable of burning more energy  - and the fat around your stomach is a good, local energy supply for them to burn. 

 I’m now down to 10 per cent body fat from a starting percentage of 17, which is great. But Chris says if I can get that down even further, I’ll really start to see the physical results.

He suggests adding two more weeks to get the most visually impressive result. He and the team don’t mind if it takes eight weeks or ten; they just want me to have the best transformation possible.

It makes sense to me and I like that they’re not married to the eight-week timescale, it’s not gimmicky. I agree.

But it does mean that first burger and a pint are a fortnight further off. And you have a while longer to wait for the no-doubt incredible ‘after’ shots. We’ll all just have to be strong together. 


Proof is in the pudding

Embody Fitness aim to deliver outstanding results whilst providing a client experience that is as professional and enjoyable as possible, and they have many success stories to prove it. Find out more on their website:

Before and After: Adam is one of Embody’s many success stories

© Embody Fitness 

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