Luke Hayes Fitness Top Supplement Tips

Luke Hayes Fitness Top Supplement Tips



I get a lot of questions about supplements, what to take, when to have them and how much. One thing I want to get straight is that supplements are not a substitute for food, they are there to aid your overall diet! People have come to the conclusion that supplements can replace nutritious food, this is not the case! The fitness industry has boomed and there are now some fantastic supplements out there that can really help you and aid your overall diet! There are different supplements I would suggest for different people depending on their goals but below I am going to suggest my top 5 overall supplements!


1.Whey Protein


Whey protein is a fantastic supplement but choosing the right one for you is vital! One recommendation is always tell people when they are looking for whey protein is find one that has the highest amount of protein PER GRAMS NOT SERVING with the least amount of carbohydrates and fats. This is where people are getting caught out and its usually with the cheaper products so always look for a protein which is a ‘Whey Protein Isolate’ and you are going to be on the safe side! Luke’s recommended whey protein:



2.Digestive Enzymes


Digestive Enzymes are a key supplement to any diet and one of my top recommendations to aid any diet! We eat food, but our digestive system doesn’t absorb food, it absorbs nutrients.  Food has to be broken down from things like steak and broccoli into its nutrient pieces: amino acids (from proteins), fatty acids and cholesterol (from fats), and simple sugars (from carbohydrates), as well as vitamins, minerals, and a variety of other plant and animal compounds. Digestive enzymes, primarily produced in the pancreas and small intestine, break down our food into nutrients so that our bodies can absorb them. If we don’t have enough digestive enzymes, we can’t break down our food which means even though we’re eating well, we aren’t absorbing all that good nutrition.


Symptoms that suggest you might have problems with digestive enzymes are; Gas and bloating after meals, the sensation that you have food sitting in your stomach or feeling full after eating a few bites of food.


Different enzymes catalyse different digestion reactions; Amylase catalyses the breakdown of starch into sugars in the mouth and small intestine. Proteases catalyse the breakdown of proteins into amino acids in the stomach and small intestine. Lipases catalyse the breakdown of fats and oils into fatty acids and glycerol in the small intestine.


So when choosing the right digestive enzyme and it’s the same with every supplement usually the cheapest are always a waste of money and always check the label and make sure these key enzymes are included! Luke’s recommended Digestive Enzyme:



3.Omega 3


Omega 3 capsules are also one of my top recommended supplements as it has so many benefits and again is hard to get enough from a day to day normal diet!

In an ideal world, we would be able to obtain an optimal intake of all nutrients from food sources alone. Dietary sources of omega 3s are nuts, seeds and in particular, oily fish such as mackerel, salmon, herring, tuna and anchovies. But not everyone likes the food sources that contain Omega 3, so that’s why it’s a great product to supplement with. Here are some of the key benefits of Omega 3:


  • Cardiovascular Function
  •     Brain Health
  • Joints
  • Hair, Skin & Nails
  •     Mood Balance
  • Weight Loss
  • Energy
  • Hormonal Balance
  •     Immune Support


Lukes recommended Omega 3 supplement:



4.Greens Capsules/Shakes


Greens Supplements are high on my list because like myself, one key lacking area of most peoples diets is greens! Greens supplements are veggies, fruits, algaes and/or grasses that have been compacted and distilled into powdered or capsule form. Greens supplements can function as a serving of fruits and vegetables, and contain vitamins, minerals, fibre, and phytonutrients. The key area of consuming these foods is the help of the fibre intake, which increases your digestive health! So along with greens from foods supplementing with greens capsules or powder can provide a massive help! I do recommend buying capsules as the taste of greens drinks are not the best! Luke’s recommended Greens supplement:






BCAA are Luke’s most used product and one of his highest recommendations! Branched Chain Amino Acids (BCAAs) refers to three amino acids: leucine, isoleucine, and valine. For people with low dietary protein intake, BCAA supplementation can promote muscle protein synthesis and increase muscle growth over time. Supplementation can also be used to prevent fatigue in athletes. They are also great tasting and I find they are great for helping to reduce cravings! They are mainly consumed around exercise but do no harm in having them whenever you fancy a great tasting drink with no calories! Luke’s recommended BCAA supplement:




Other key supplements are your vitamins, minerals, creatine, pre workout and others! All of Luke’s clients receive a full supplement list along with their training and nutritional plans!

Top Tips for Women to stay in shape by Luke Hayes

Top Tips for women to stay in shape by Luke Hayes

My top tips for women trying to stay in shape will be split into two sections; Nutrition and Training.

The most important area that women need to focus on regarding to keeping in great shape is Nutrition. Nutrition plays a massive role in the way you look. I believe its 70% nutrition and 30% training to achieving your overall goal/look. There are many different ways to plan your nutrition but I believe the most effective way is carbohydrate cycling, this is also the way the majority of my clients follow.

  1. It’s a great way of boosting your metabolism, many women who try to lose weight will under eat and it will ruin their metabolism.
  2. Allows for high carb days giving you a treat to look forward to every week.
  3. Allows you to keep a varied diet throughout so you’re not stuck to the same foods every day.
  4. Reduces the amount of processed foods that you consume and cut your sugars, keep foods fresh and get plenty of fresh proteins and healthy fats (fats are not the bad guy you have been told).

Now for the remaining 30% of staying in shape is Training. One area that women overlook massively when starting out is training with weights, I am a huge advocate for women training with weight. Many women believe training with weights will make them extremely masculine looking; this is 100% not the case. Not only does effectively training with weight burn more calories than cardiovascular training it will also tone and give your body a feminine athletic shaped figure. Below are my top tips for women training with weights:

  1. Keep the exercises simple but affective; do not overcomplicate your exercises.
  2. Keep a variety of rep ranges.
  3. Keep your intensity high, with short rest periods.
  4. Keep your routines fun and exciting.


Luke Hayes, Personal Trainer / Luke Hayes Fitness /

5 Tips for beginners or people who are not seeing results!

Here are a few tips for beginners starting up the gym or people stuck in a plateau.

1. Know the goal you want to achieve!
Write down the goals you want to achieve, both short term and long term. It gives you something to aim for and achieve.

2. Be realistic!
Make sure you are being realistic. Don’t set yourself a goal that is not achievable, give yourself enough time.

3. Go shopping!
Go out and by your foods and prepare them yourself. Do not be lazy and buy processed rubbish! Buy fresh foods and have fun!

4. Be consistent!
Do not go for a few weeks and stop because you can’t see a massive change yet, keep consistent and believe in yourself and the results will come.

5. Take your progress pictures!
Make sure you take your progress pictures. Once a week at the same exact time you did the week before. You will not see the results in the mirror as you see yourself every day, so take pictures and it will show your results!

Make 2016 count!


The beginning of the new year! “New year, new me!” Get the summer body you have always wanted this january!

The beginning of the new year! Set your goals, plan ahead and make it a very successful year!

Why not make one of your goals to achieve that summer body you have always wanted! With various different body transformation packages available there will be nothing stopping you!

For more information email me on

Don’t miss out and leave it too late, start the year fresh and make it a year to remember!

Christmas and New Year Run Promotions – Personal Trainer Ely, Cambridge, Newmarket

Christmas and New Year Run In Promotions

The new year is nearly upon us and maybe one of your goals is to start the gym or to exercise?

Why not get a head start on the new year and be well on your way to achieving the body you have always wanted before 2016 even starts by choosing Luke as your Personal Trainer!

Promo 1 – Train with a mate or partner and get 2 for 1 on all personal training options!

Promo 2 – 10% off on all personal training one to one options and body transformation packages!

Promo 3 – 10% off all online coaching/online based programs found in the shop – using code 10off

Contact Luke on 07795190599 or email to receive your free consultation, while spaces are still available!

Get a head start on the new year!

The new year is nearly upon us and maybe one of your goals is to start a fitness journey?

Why not get a head start on the new year and be well on your way to achieving the body you have always wanted before 2016 even starts by choosing Luke as your Personal Trainer!

With many different packages available using Luke’s unique methods including:

  • Personal Training Body Transformation Packages
  • One to one Personal Training
  • Group Personal Training
  • Personalised Training Programmes
  • Personalised Nutritional Plans
  • Online Coaching

Contact Luke for more information or enquiries and go into the new year the way you have always wanted!

Personal Trainer in Cambridge, Ely, Newmarket and Surrounding Area’s

This article looks at the benefits of hiring a personal trainer. Luke Hayes is a fitness model, personal trainer and college lecturer offering services in Cambridge, Ely, Newmarket and surrounding areas.

Sometimes working out by yourself just isn’t enough to keep you motivated and determined to reach your fitness goals. Maybe you don’t know the right moves that you should be doing to build and tone your muscles. Or maybe you just need that extra guidance to begin your fitness journey.

When it comes to situations like this, the next best step is to look into hiring a personal trainer. Not only can they teach you effective workouts and exercises, but they also hold you accountable and want to help you see real results and achieve your goals.

Now why choose Luke as your Personal Trainer?

Luke is a fitness model, personal trainer and a college lecturer with a degree in Physical Education and Coaching. He is the current 2015 UKBFF London South East Junior Physique Champion at the age of 21. He has been training since the age of 13 and has experience in a variety of sports. Over the past 8 years Luke has gained a vast amount of knowledge in training and nutrition, which is available to you via Luke Hayes Fitness!

During Luke’s experience he has created great training methods for males and females off all ages and abilities. Whether you’re a beginner, intermediate or experienced in exercise and training Luke will be able to cater for your needs and help you see the results and goals you want to achieve.

If your worried about training alone or like to be competitive, Luke also offers paired training sessions. This is also a great way for you to start your fitness journey, with a friend or a partner you will both be sure to achieve your goals and you will also save money too! Please contact Luke Hayes for more details!

Justin Tayler 2014

Lukes Transformation

Luke Hayes – Age 13 – 16
luke transformation 13

I started training at the age of 13, in the garage with my dad.

The only equipment I had was a barbell, some cast iron weights and a bench. For around 2-3 years between the ages of 13 and 16 I trained using 4 simple exercises with the equipment I had. This gained me a good athletic physique and a good amount of strength. I also was Rugby training once or twice a week with a game at the weekend (in the winter) and athletics training twice a week with a meet on the weekend (in the summer).

The exercises and routine I followed every day after school for around 30-45 minutes was:

Shoulder Press – 3 sets of 10-12 reps

Upright Row – 3 sets of 10-12 reps

Bench Press – 3 sets of 10-12 reps

Bicep Curl – 3 sets of 10-12 reps

Usually followed by 3 x 100 Sit Ups.

Luke Hayes – Age 16 – 18
luke 16 Transformation

At the age of 16 I started college.

Having built a good athletic physique really helped in college, in both social and physical aspects. Around this time I snapped my Anterior Cruciate Ligament in my left knee ending my Rugby and Athletics careers.

Due to the injury that I sustained I was unable to play some of the sports on my course. Therefore I would go to the gym during practical’s. When I first went to the college gym, older students would ask me what I had done to achieve my physique. I told them about the exercises, not knowing really what the different muscles were called and just pointing to them. They were also interested in my nutrition. I hadn’t considered my nutrition at all and just ate what I liked including pizza and chips. They were shocked at the physique that I had achieved with my training and diet as it was.

Fortunately my tutor at college had been training since he was young and showed me how to train using different machines and free weights. Having only ever trained with a barbell, I really appreciated learning how to train with different equipment. My tutor gave me advice on nutrition and advised that I should cut out the cans of coke I had every day.

After a few months of training every day at college (training split bellow) and eating as much as I could I was growing and growing and getting stronger and stronger. Towards the end of my second year of college I was getting a very strong physique and started to make a name for myself for the way I looked and trained.

The training split I trained during college:

Monday – Upper Body Barbell
Tuesday – Upper Body Dumbbell
Wednesday – Legs (lightly due to knee)
Thursday – Upper Body Barbell
Friday – Upper Body Dumbbell

Luke Hayes – Age 18 – 19
luke transformation 19

After college I started University at the age of 18.

University was great; having built the physique I had and enjoying the party lifestyle. During this time I joined a local gym and continued training hard, my nutrition was still not great as I didn’t need it to be at that time, as whatever I ate or drank didn’t seem to make me put fat on.

My training split started to change as my knowledge was improving. I started to train single muscle groups and the results I achieved were great! I believe the upper/lower split when I was younger worked great for my age and how long I had been training, and the single muscle split benefited me well for this stage of training.

18 -19 training split:

Monday – Chest
Tuesday – Back
Wednesday – Shoulders
Thursday – Arms (because we would always go out on a Thursday night!)
Friday – Legs

Luke Hayes Fitness Trainer – Age 20 – 21

luke transformation 19During my second year of university, I really started to focus on nutrition, due to studying it as part of my course. I started putting together a plan for myself based on knowledge I had learnt through research papers. My physique was changing and the results were impressive. My training knowledge was still improving and I starting trying out more of a push, pull legs training split.

I was spotted by Justin Tayler and he invited me to compete in his Body Pro competition, which I did. I won the first ever Body Pro competition and had my first ever photo shoot with Justin himself. My reputation started to grow in the fitness industry and sponsorship opportunities appeared. I owe Justin a lot as he really took me under his wing and provided sound advice.

During my third year of Uni I decided to go for the London South East Junior Physique Championship. I knew this was going to be tough as I was finishing Uni and writing my dissertation plus other assignments alongside cutting for this show. It was a very tough and emotional experience!

I wrote out my diet and training for the next 12 weeks including a wide range of different training and nutritional techniques I had learnt over the years. I ended up winning the Junior Physique category and gained my invite to the UKBFF finals.

After winning I had to concentrate back on Uni work for a few days before traveling to Birmingham Body Power Expo to be on the Justin Tayler’s Body Pro stand for the weekend. This was a great experience and I really enjoyed meeting everyone. After the weekend I had to head back to Uni and finish all my assignments off before finishing my degree. The results came back and I managed to graduate Uni with a 2.1 in Physical Education and Coaching.

Shortly after Luke Hayes Fitness was created and all my knowledge on nutrition and training which I have learnt, practised and proven through the last 8 years is now available to you via online coaching, personal training and one off plans which are available in the shop!