Leg Dungeon

Welcome to our infamous Lougars Leg Dungeon.

Learn more

Team Lougars

Our team of athletes.

Learn more

Muscle Menu

Shenanigans Muscle Menu

Learn more

Pro Training Series

Training videos from the Pros

Learn more

Eat Real Food To Get Lean!

real food

With so many liquid and processed food diets on the market and endless quick fixes to weight loss, it is easy to believe that in order to lose weight you must rely on some form of pre packaged special “weight loss” meal to get the results you want.  In fact this could not be more […]

Smoothie Ideas

smoothie banner

Just because you want to eat better does not mean you have to eat bland!  Flexible dieting is a great way to keep track of your macros (protein, carbohydrate, fats) and still live a healthy balanced lifestyle.  Eating a variety of foods will also increase you range of vitamin and minerals that might get overlooked […]

Get in shape BEFORE the summer!

orange summer slider

Don’t do it again, leave it until the weather gets hot and then decide you need to get in better shape to feel more confident in your clothes, or to look good your summer holiday!  The hard work needs to start now. We don’t believe in crash diets as the truth is the don’t work, […]



Wahoooo so finally here it is our Muscle Menu in Partnership with Shenanigans Irish Cafe Osborne Road Southsea!  Launch date is 5th January 2016!!! This menu will be available Tuesday’s-Friday’s 9am-3pm  



COMING SOON!!! We understand that training is just one aspect of creating a great physique and living a healthier lifestyle no matter what your goal may be.  This is why we felt the need to offer everyone in Southsea and Portsmouth more than your run of the mill gym.  We are so passionate about healthy […]

UKDFBA 2016 Show dates

UKDFBA 2016 Show dates

So as one season draws to an end it is time to start thinking about the fast approaching 2016 competition season!  UKDFBA show dates are now out, and it is clear to see the federation is rapidly growing.  Qualifiers are now in place for next years UK Championships.

Christmas Stocking Filler ideas

Christmas Stocking Filler ideas

Want some stocking filler ideas for your loved ones! Why not buy them a limited edition Lougars’ Gym mug!  We also have our amazing branded lifting straps, caps, snapbacks and bags.

*Apple and Cinnamon Protein Yogurt*

apple banner

For those times when you want a mini snack thats high in protein, and one which will not weigh you down for hours then try this quick and simple twist to your protein.  This literally will take you 5 mins to prepare! Apple and cinnamon protein yogurt! Get your favourite plain organic Greek yogurt (we […]

*Berry Salsa and Cinnamon Tortilla Ch...

berr banner

When you are bedded in for the night wrapped up watching a film, then try this scrumptious treat to nibble on instead of the giant box of christmas chocolates you have!   Berry salsa and cinnamon tortilla chips For the salsa you will need: 300g fresh cranberries 2 kiwi fruits 2 apples 1 orange, the zest […]

Christmas Opening Hours!!!

Christmas Opening Hours!!!

Hi all please check out our Christmas Opening hours!

New Gym Challenge

gym challenges banner

1. Bodyweight Squat Challenge : 10 sets of 10 with 30 seconds rest. * If you cant squat your bodyweight, then perform this challenge with 75% of your bodyweight. 2. Bodyweight standing calf raises: As many full reps without stopping 3. 50% Bodyweight seated calf raises: As many full reps without stopping 4. Press ups: […]

*Protein Christmas Cookies*

cookie banner

Well it is that time of year again, but it does not mean that you have to slip right off your diet, you can still make treats that have nutritional value in them. Here is a recipe for our Low carb Protein Christmas cookies, they are wonderful, you must give them a go this festive […]

Sustainable Protein!

Sustainable Protein!

We are all guilty of just grabbing the cheapest tuna or whatever is on offer!  You may think that as someone who trains and works hard to get enough protein in then it will cost too much to try to shop sustainably.  Well think again, this table from Greenpeace show what brands are best to […]

Current Gym Challenges

gym challenges 2 banner

1. 20 rep Squat Challenge : Set of 20 reps…the maximum weight you can lift with good form. 2. 10-20-30 Challenge: 3 rounds for time: 10 power Cleans 20 Lunges 30 squats *without putting bar down! Supermen: 40kg Wonder Women: 30kg 3. 10-20-30: 3 rounds for time: 10 Burpees 20 Box Jumps 30 Press Ups […]

New Limited Edition Lougars T-Shirts!


Check out our new branded # T-shirts now!  Available on pre-order!      

Flourless protein chocolate cake

Flourless protein chocolate cake

Wow a flour-less dark chocolate protein cake…too good to be true!  But…its not! Ingredients: 5 scoops (90g) chocolate whey protein (we use “Time 4” chocolate mousse) 80-100g Stevia sugar free dark chocolate 240g liquid egg whites 80g Splenda 1 tbsp baking powder 60g butter (low fat butter) 120g sugar free syrup (or chocolate syrup) 228g […]

WNBF Pro Dr. Ian Hendy Training Legs!

WNBF Pro Dr. Ian Hendy Training Legs!

Need some leg training motivation, or motivation full stop…. This video shows Dr Ian Hendy WNBF Pro Bodybuilder training with his training partners Ed Skinner and Mike Palmer in a typical leg workout!

Spice up your training

spice up

If you have been getting a little de-motivated with your training, then why not try these simple things to get that energy back in to your workouts! mix up your routine.  Try changing the days you train particular body parts up.  Even try changing the order of exercises within your weights routine. Try 2 weeks […]

UKDFBA UK Championships **RESULTS**


Wow what a weekend Team Lougar’s has had!  Lee Kemp runs the best show out of all the federations we have been too.  Not only does his shows run like clockwork, all emphasis is placed upon the athletes and supporters, with a buzzing atmosphere and positive vibes.  It was our pleasure to sponsor the Mens […]

Lee 3 Days out from the UKDFBA UK Cha...

Lee 3 Days out from the UKDFBA UK Champs!

So only 3 days to go until the UKDFBA UK Championships at Leamington Spa.  Lee has just been in for his last “pump through” before relaxing and caring up ready to hit the stage on Saturday.  We think this is the best package Lee has brought to the stage to date…so excited to see his […]