Firstly, to develop bigger and stronger legs and whole-body strength. You must be doing the barbell squat. Most importantly the barbell back squat. Although you can get stronger with other squat variations such as front squats. In this article, you’re going to learn about the very best exercises to strengthen your legs.
Most importantly, as long as you get stronger at a squat variation you will become considerably stronger and bigger.
(more…)
In this article, you’ll learn what makes an effective back training workout. Although the one thing you must do to ensure your back workout is going to be effective. So that you can build muscle and strength. Is to start it off with heavy deadlifts. But if you can’t do this due to a previous back injury then you can just substitute the deadlift with some heavy rows or pull-ups/chin-ups.
You might not get as strong compared to if you were doing heavy deadlifts. But you’re still going to be getting stronger at some important back exercises.
Before we get into the meat and potatoes of back training we’ll first talk about the anatomy of the back and how you can best train every muscle.
(more…)
In this article, you’re going to learn how to most effectively lose fat quickly and sustainably. These strategies work whether you’re a male or female.
(more…)
In this post I’m going to talk about some common mistakes I see especially in women’s fitness, that I feel are holding many women back from achieving a toned athletic and lean body.
Firstly I want say that men and women are very similar. And the same principles apply to both women and men. Things like:
Progressive overload
Energy balance
The ability to set goals and work hard to achieve them.
(more…)
For some people, being able to gain weight and in particular muscle, can be quite a hard task. But it doesn’t have to be. You just need to know a few things:
Individuality matters.
You might need to consume a boat load of calories just to gain 0.5 – 1 pound per week.
You might not be eating as many calories as you think.
If you want to gain muscle and not merely fat. You need to be getting stronger as well as putting on weight.
(more…)
Firstly alcohol ( which is also called ethanol) is produced by the fermentation of yeast, sugar and starches. It contains 7 calories per gram ( the second most calorie dense macronutrient after fat). And is a macronutrient in and of itself. When you drink this macronutrient especially in excess your body essentially treats it like poison. And prioritises digestion of it over your carbs, fats and protein.
One unit is equivalent to 10ml or 8 grams of pure alcohol. For instance a standard glass of wine is equivalent to 2 units or 20ml/16 grams of pure alcohol.
(more…)
Just a quick preface on this topic before we begin. I love the concept of if it fits your macros (iffym) and flexible dieting. It works. And It works well. There are some common mistakes that people make with this dieting methodology. First I’m going to tell you what iifym is.
Iffym is the method of gaining weight , maintaining your weight and losing your weight that is wholly dependent on the calories and macros you need to consume. You need to work out how much protein, carbs and fats through calculations and formulas and then you simply hit your numbers. I delve more deeply on this topic in the article below.
(more…)I’m writing this article because I honestly believe that if you know how to track macros. You have a far better chance of reaching your fitness goals.
If you don’t know what macros are (the correct term is macronutrients) they’re protein, carbs, and fats and alcohol they will determine how many calories you need to eat to:
Lose weight
Maintain your weight
Gain weight
(more…)What are the best tips to lose weight? In this article, you’ll learn about tips centred around 2 important habits so you can lose weight with ease. When I talk about losing weight I really mean fat loss. But fat loss occurs as part of your all round weight loss. And there are 2 habits that help you lose weight the fastest.
In this Post. You’re going to learn about and how to perform the best exercises for your shoulders. Above all, the ones that you should. And shouldn’t be prioritising.
Firstly well developed shoulders can make or break a great physique.
Secondly Broad shoulders and a narrow waist give you the golden ratio.
(more…)
henrypaget.com 