by Scott Bryant | Nov 19, 2023 | personal trainer
Aging Well: Keep Fit and Strong as You Age
Personal Trainer in Battersea, London
Aging, Hormones, & Your Aging Body: From age 30 upwards, your body begins to decline. Hormone levels drop in men, and women also experience hormonal changes. Additionally, exercise slows down along with a decline in diet and lifestyle changes.
Men will suffer from andropause as they get older, losing muscle and testosterone, while women will go through female menopause from age 30 and up. This can’t be entirely avoided, but the symptoms can be lessened with diet, lifestyle, and exercise changes. When a man’s testosterone decreases and a woman’s testosterone goes up, this is a great time to start strength training to keep looking young. Madonna is proof of this.
Strength conditioning training and regular exercise will make a huge difference in reducing pain and inflammation and maintaining hormone levels as the aging process starts. Once the aging process takes hold, I can work with you to slow it down. With the right program design, I’ll help you look 10 to 20 years younger as you lose excess body fat. This is key to keeping your strength, muscles, ligaments, tendons, and joints strong as you age.
If you don’t use it, you lose it! The more lean muscle you have, the longer you will live, and the more the body can fight disease.
So, if you want to learn about Active Bryant Fitness Systems and how to keep strong, fit, and healthy as you age, get in touch today! Live chat, email, or call- Scott will be happy to discuss with you how, from ages 30 to 90, you can benefit from the strength and conditioning exercise program to dramatically slow down the aging process. Read more below.
Why yoga may not be the best exercise as you age:
Those who do yoga do it because they are hypermobile in their body, making exercise very easy for them. However, the people who should be doing yoga are anybody who’s chronically tight in their muscles. With 25 years of experience as a coach practitioner, I found that some people are less tight in the body than others, so yoga is not suited to everybody. The other thing with yoga is that the positions get easy over time, and the body ceases to improve. The body adapts to the poses very fast because you only use your body weight. The body needs more stimulus with strength and conditioning training to keep improving your body as it ages.
Yes, Madonna was known for doing yoga in her 50s, but she combined it with strength, conditioning, and cardiovascular training. So, to keep muscle tone, flexibility, strength, and stability, you need an Active Bryant Fitness program that combines it all.
High-intensity interval training (HIIT): is it good for the aging person?
Yes and no- if you have excellent conditioning where you are and train four times a week, this type of exercise may be a good way for you to go, but what I found in my 25 years of experience with corrective exercise is that most people have posture misalignment from sitting at an office desk, all day, eight hours a day. Also, people tend to have very weak cores, muscles, movement, and alignment issues, so doing high-intensity interval training (HIIT) can cause muscular pain, injury, lower back problems, sprains, and strains because it can be very damaging to somebody with low strength endurance and poor alignment.
Running and cardiovascular training are beneficial for aging and fat loss:
Science says that interval sprinting, not marathon running, can significantly improve growth hormones in the body, but running for a long duration can cause heart issues. The human genome hasn’t changed for 200,000 years, which is why running as we age could cause many problems. We are innately designed as hunter-gatherers. Would you run after a rabbit for 2 to 3 hours for dinner? No, because it wouldn’t be an ineffective way to get food. And you need to conserve energy and strength. This is why, as we age, we need to keep muscle strength, speed, and power.
This is why the Beckhams are doing a strength and conditioning program… to slow down the aging process and then keep the body functioning at its optimum. In my 25 years of experience, I’ve worked with clients from ages 11 to 83. There’s no excuse not to exercise! Doing the proper exercise and having a specially designed program for your unique needs can be hard to find because many trainers, PTs, and coaches do not thoroughly study the human body’s kinesiology, hormones, posture, and lifestyle.
However, with Active Bryant Systems, everyone gets a bespoke program every four weeks to feel and see the difference. We do movement, nutritional, hormonal, physical, mental, emotional, and spiritual assessments to keep your body in peak condition at all times. You must keep changing your program. Otherwise, your body will cease to improve or change. Let Scott help you get smart as you age and start strength and conditioning the right way today!
Here is some 10 top tips to keep you young.
Here are the 10 top tips to keep you young:
- Maintain a Healthy Diet:
- Include a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats in your diet.
- Limit processed foods, sugar, and excessive intake Crbohydrates.
- Stay Hydrated:
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- Drink plenty of water to keep your skin hydrated and support overall bodily functions keeps you looking younger.
- Regular Exercise:
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- Engage in a mix of cardiovascular exercises, strength training, and flexibility exercises and relax with some meditation.
- Aim for at least 150 minutes of moderate-intensity exercise per week.
- Adequate Sleep:
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- Ensure you get 7-9 hours of quality sleep each night to support cellular repair and overall well-being.
- Sun Protection:
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- Wear a hat use organic non- toxic skin creams.
- Stress Management:
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- Practice stress-reducing techniques such as meditation, yoga, deep breathing, or mindfulness to lower stress levels.
- Quit Smoking:
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- If you smoke, quitting can have significant benefits for your overall health and slow down the aging process.
- Limit Alcohol Intake:
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- Consume alcohol in moderation, as excessive alcohol intake can accelerate the aging process.
- Regular Health Check-Ups:
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- Schedule regular check-ups with your healthcare pt coach provider to monitor and manage any potential health issues.
- Maintain Social Connections:
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- Stay socially active and maintain strong connections with family and friends. Social engagement has been linked to better mental and emotional well-beingRemember that while everyone ages differently, these tips can contribute to a healthier and more vibrant life. It’s important to consult with healthcare fitness professionals in Battersea, London, for personalised advice based on your individual health needs.
Scott Bryant is 53, so he knows exactly what you need to keep you strong and fit as you age. He has over 25 years of Personal Fitness training and strength and conditioning experience while helping clients get pain-free, fitter, faster, and stronger. Scott strives to help all clients understand exercise on a much deeper level and to help them see all the misinformation in the fitness industry.
Scott works with clients of all types to design an individualised program for each client’s unique needs. So, if you’re looking for help, get in touch today! Call now on 07841144878 or live chat with him!
by Scott Bryant | Aug 22, 2022 | personal trainer
Rugby Personal Fitness Trainer. Rugby fitness
Rugby Personal Fitness Strength Trainer in London – Power Up with Scott Bryant
Want to hit harder, run faster, and dominate the field? Scott Bryant, elite rugby strength and fitness trainer in London, builds explosive power, iron-clad endurance, and bulletproof resilience. Whether you’re a seasoned player or just starting out, Scott’s custom rugby conditioning programs are designed to maximize performance and keep injuries at bay. Train smarter. Play harder. Win bigger.
CHEK Personal Trainer London
Private rugby personal trainer Battersea
You need to have power and be strong for rugby London
Rugby fitness is a strength speed and power and endurance sport with so many rugby players Getting injured that could ruin their career as a rugby sport star it’s very important for the rugby player to have great posture excellent core strength and great strength and stability But the problem is many rugby coaches work more on Endurance and not enough on strength speed and power and postural alignment we now see in today’s rugby the players are more muscular than ever before so if there’s not a specific flexibility program the chances of the rugby star getting injured is huge are use a system that is used by the All Blacks New Zealand rugby team.
The great game of Rugby fitness training London.
Rugby fitness coaching it’s not just about agility drills and cardiovascular training It’s about speed power and strength In sports science and the fitness industry rugby coaches That different energy systems work individually this is a complete lie coach Charles Poliquin conditioned over 400 athletes in 200 different sports he did not use cardiovascular training neither does Scott with his clients yes you definitely need agility speed strength and power but they can all come together with the right rugby training program which many of the other teams Do you not get right that’s why the all Blacks are the best in the world They have a totally different approach to the norm Scott has learnt this approach in San Diego California where he did at six years Masters So if you have an open mind and you’re looking for a different approach then Scott will get you stronger than you’ve ever been and pain-free Scotts approach does take time so you need to be patient but Scott will show you in the first couple of sessions how much you’ve improved and you will be doing the things you never thought you could do guaranteed.
Many Rugby men over train this why they get injured London.
Do you suffer with any of the following
1. Nick pain.
2.Lower back pain.
3.Finding it hard to recover after rugby.
4.Feel like your sports performance is low.
5.Lacking core strength.
6.Bad posture.
8 Keep getting injured.
9.Your workout program doesn’t seem to be working.
Come on you can push more than that.
If you’ve answered yes Do any of the above questions This could be linked to your conditioning program your diet and lifestyle Your hydration and sleep quality Or you may just be over training or under training When preparing for the season of rugby
What are you will get with Scott
1.Rugby power core assessment.
2. nutrition and lifestyle assessment.
3.Pain assessment.
4.Sports massage.
5.Relaxation.
6.Flexibility program.
7.Rugby fitness program.
8.Recover from injury faster.
9. posture perfect for rugby.
10. More speed and power.
Rugby Personal Fitness Strength Trainer London
Scott has improved many of his clients by 100% are using a very in-depth program that is not only cutting-edge It’s used successfully around the world by many athletes and individual sportsmen and women Scott has got over 26 years experience working with clients one-to-one And helping to educate his clients about the The myths and lies told to athletes By the fitness industry Scott is a master Chek Practitioner master Personal Trainer nutrition lifestyle coach and Metabolic typing advanced advisor a book author of golf sports performance specialist and he has done over 38 courses and he is a book Author and has read over 70 blogs for his website Scott loves to see his athletes achieve great success in the field of sport so whether you’re a weekend of rugby player or you’re in a leap professional when you just feel like there’s something missing or you’ve got a needle acre pain that you’ve not been able to get rid of them get in touch today live chat on Scott web site with him.
by Scott Bryant | Jul 31, 2022 | personal trainer
Gain 30 LBS Muscle size in 12 weeks London
Muscle size and strength London
Battersea In London
“NEVER GIVE UP”
Gain 30 lb of muscle in weeks is it truly possible I can say from my own experience it is 100% during lockdown I went down to 11 stone from the stress of being locked down in my own home and couldn’t train with weights the gyms were close I was just doing internal healing exercise healingThe exercises used to be 14 stone I went down to 11 stone after six weeks I decided to buy some Some weight training equipment like Kettlebells Culbell dumbbells Swiss balls and a Bosu and TRX and a body blade so I started to train with these bits of kit minimum of four times a week I’ve always been a big fan of Charles Poliquin And remember I had the German body comp program book had form 2OO4 I started to read this and realise this was a golden book in which for me to get my muscle mass back age 51 so I started doing German volume training and increased my supplement intake and I started gaining My mass back got my arms up to 18 inches from 17 inches using the methods in German volume training from Charles Poliquin Book with only home workout.
12 weeks to have more strength and size!
12 weeks to have more strength is all about your determination and your wheel to succeed and a great programme designed to make sure you’re on track and maybe the strength coach like myself when it comes to program design for 12 weeks have more strength It’s all about tempos the speed of movement when you lift the weight and how many exercises you have in your program and how many sets and reps too much would be detrimental to your benefit and games too little means nothing at all, but if you look at the hit method of training It was being used in 1958 No they’re only 15 minutes of working out can give you some great gains, but if you’re 51 like myself Maybe not be possible this is where German volume training comes in but if you’ve not trained consistently for two years you should not attend German volume training because you will damage ligaments and tendons but if you’ve been training for over two years you will absolutely love German volume training and the results you get from it like me going from 11stone Up to just under 15 stone
Here link to Scott how get the best workout Progham.
Read more of Scott blogs.
Read my bodybuilding BLOG 
Holistic Health Supplements 12 Weeks for Bigger Muscle
️♂️ FAQ – How to Gain 30 Lbs of Muscle in 12 Weeks (The Smart Way)
1. Is it even possible to gain 30 lbs of muscle in 12 weeks?
Technically? Yes—for a few lucky unicorns:
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Genetic freaks
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Beginners (a.k.a. “newbie gains”)
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Returning lifters (muscle memory magic)
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Super dialed-in programs with expert coaching
But for most mortals, 15–20 lbs of lean muscle is more realistic. The other 10 lbs? That’s probably glycogen, water, and maybe a touch of celebratory pizza.
2. What’s the absolute foundation for serious muscle gain?
Three words: Eat. Lift. Sleep.
Now expand that into a plan:
Nutrition:
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Caloric surplus of 300–500+ per day
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1 to 1.2 grams of protein per pound of body weight
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Carbs = your best friend (hello rice, oats, sweet potatoes)
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Fats = don’t forget ’em (avocados, nuts, olive oil)
Training:
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Heavy compound lifts (squat, deadlift, press, pull)
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4–6 hypertrophy sessions per week
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Progressive overload like it’s your religion
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Volume + intensity = swole formula
Recovery:
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7–9 hours of sleep a night
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Rest days (not lazy days)
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Deload weeks to avoid overtraining
3. Do I need supplements to gain muscle fast?
They can help, but they’re the cherry on the protein sundae:
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Whey protein = fast, easy protein
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Creatine = proven strength + mass enhancer
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BCAAs / EAAs = optional, mostly for fasted training
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Mass gainers = only if you’re struggling to eat enough
Real food still reigns supreme.
4. How should I train to maximize hypertrophy?
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8–12 reps = hypertrophy sweet spot
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3–5 sets per exercise
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Focus on time under tension (slow controlled reps)
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Hit each muscle 2x per week
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Include progressive overload (add weight, reps, sets weekly)
Scott Bryant’s coaching programs in London or online can customize a plan that torches fat and stacks muscle, without wrecking your joints or your spine.
5. Can I gain muscle without gaining fat?
Yes—but it’s harder and slower.
“Lean bulking” = smaller surplus, more patience.
“Dirty bulking” = eat everything, gain muscle + fluff.
Smart coaching keeps your gains lean and mean. Bonus points if your trainer helps with digestion, hormones, and stress (Scott does).
6. How important is sleep and stress control?
Absolutely vital.
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Growth hormone? Released during deep sleep.
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Muscle repair? Happens when you rest.
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Chronic stress? Eats muscle like a hungry gremlin.
If you’re not recovering, you’re not growing.
7. What mistakes kill muscle gains?
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Not eating enough (you’re not a rabbit, my friend)
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Program hopping every 2 weeks
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Overtraining (muscle grows outside the gym)
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Neglecting form or warming up
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Skipping legs (we see you, Chicken Legs Larry)
Gaining 30lb of muscle it’s not just about German volume training it’s about what you put inside your body after and before your hard training sessions what is needed areGood quality BCAA Up to 20 per session L glutamine Creating Good quality fish oils, vitamin d and Lcarntitine If you try these like I have you will see huge benefits and huge gains Or many years I’ve never really taken any protein supplements in which to build size I’ve taken supplements to rebalance gut health, but not generally to put on size because I’m quite a big guy to start with but I realised how depleted my body was in certain muscle gaining vitamins minerals so give these a try yourself to get awesome results like I’ve experienced
Scott has been workout for over 35 years
Gaining muscle mass of up to 30lb is possible with determination excellent diet great supplements and a fantastic program I’ve been designing programs and working out clients for over 22 years I studied with the Chek Institute and become the first master practitioner in London I study for the YMCA and I’ve been working out for over 32 years so working out is my passion and helping other people is my passion this is why I’ve written this blog today I hope you enjoyed the blog and if you need any help don’t hesitate to contact me never give up Your goals all your dreams no matter what’s going on in your life you can do it every tim
How do I get started with a muscle-building coach?
Easy:
Book a discovery call with Scott Bryant
Train in Battersea, Central London, or online
Tailored hypertrophy programs, mobility + nutrition coaching included
www.activebryantsystems.com
