You’ve got to sweat.

I’ve lost count of the number of women and men who I’ve met over the last 18 years working in the health and fitness industry who have stood in front of me and proudly and defiantly told me that: “I don’t sweat”


“No, whatever I do and however hard I work I just don’t sweat.”

Well, very candidly and clearly I’d like to say that that’s rubbish.

I’ve never trained anyone or met anyone who doesn’t sweat when pushed hard enough.

So, on the flipside of this if you ‘never sweat’ I would suggest that you’ve never pushed yourself hard enough to sweat.


To sweat you have to make yourself uncomfortable. You have to get your body hot. You have to raise your body temperature to a level where your biological reaction kicks in to cool yourself down.

I see soooooooo many people who leave the gym looking no different than when they walked in.

NEWSFLASH – If you walk out of a spinning class without sweating you haven’t worked hard enough to break a sweat. If other people are drenched, they’ve worked harder. (that’s fine by the way, if you’re happy with that, I’m not judging.)IMG_9752


Now, lets be absolutely clear. I’m not some kind of idiot who believes that every time you train you need to take yourself to the bring of throwing up or death. Intensity has a time and a place. So does mindfullness, and stretching, and rehab, and prehab, and foam rolling, and pilates. Not every session will (or should) leave you sweating.

If you’re training for strength and doing low reps with high weight you may not be dripping with sweat at the end of the session.

If you’re doing yoga, you may not be dripping with sweat at the end of the session.

If you’re doing pilates you may not be sweating at the end of the session.

If you’re spinning you SHOULD sweat.

If you’re doing hill sprints, or wattbike intervals, or rowing intervals you SHOULD sweat.

Your goals are your goals and I would never tell anyone how they should be or what they should aim for or what they should look like.

If you have injuries or limitations that stop you from working hard enough to sweat that is a very different thing than your body having a biological inability to sweat.

Change isn’t easy. Losing weight (or fat) isn’t easy, it is simple but it isn’t easy.

It’s really not rocket science.

If I held a gun to your head and told you that I would shoot you if you didn’t lose a stone in the next month how confident are you that you COULD do that?

100%? – I know I would be.

If you knew you were going to die if you didn’t lose a stone in a month could you say no to the biscuit, or the class of wine, or the cake, or the packet of crisps, or the night out?

If you knew you were going to die if you didn’t lose a stone in a month could you work hard enough to make yourself sweat 2-3 times a week?

I’d guarantee that you could.motivation-704745_1920

The getting shot thing is a bit dramatic and negative. Substitute that for winning £1million if you lose the stone in bodyweight in a month. I’m pretty sure you would do whatever it took to get that £1million or avoid being shot if you only had to lose 3.5lb a week for 4 weeks.

Here’s the problem,

You’re not going to get shot and your not going to win £1million.

So the question is ‘How much do you want it?’

You have to train, eat healthily and commit yourself to a healthy lifestyle for you. No one else. You have to know what you want AND what you’re prepared to do to get it.

If you want a six pack, it’s simple – it’s not easy – but it’s simple.

If you want to lose a stone, it’s simple – it’s not easy – but it’s simple.

If you want to bench press 10kgs more it’s simple – it’s not easy – but it’s simple.

All these goals: run a marathon, cycle 100miles, climb Ben Nevis, reduce bodyfat % all are simple but not easy.

Simple might mean not eating chocolate, cutting out wine, stopping eating bread, sweating when you train, adding an extra session or two in a week or getting an extra hours sleep a night (or getting up an hour earlier to train before work).

ur-blog-thik-eat-exerciseAll of these things are undoubtedly simple but not necessarily easy.

We have to be realistic. If you’re not getting the results you want do you really need a new programme, a new diet, a new trainer, a new piece of equipment or a new app on your phone? or Do you just need to work a bit harder, more often and maybe work up a sweat?


Yours in health,

James St Pierre

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