Never let go by Dan John is a great book about “lifting, living and learning”. So many principles can be taken from fitness and transferred to other parts of your life and that’s what Dan dives into in this book. In this article, I’ll be giving you my top 5 takeaways from Never let go.Continue reading “Here’s Why You Should Read Never Let Go By Dan John”
The squat and deadlift are fundamental in most training programs. But do you need to squat and deadlift to make progress? Or can you do just fine without them? That’s what I’ll be answering in this article. It All Comes Down To The Amount Of Volume ( Hard Sets) That You’re Doing Without a shadowContinue reading “Do You Need To Squat And Deadlift To Make Progress?”
This article is going to be about mini cuts and why you should or shouldn’t use them.Before I get into the meat and potatoes of this article I need to briefly go over what a cut and a bulk is. What Is A Cut? A cut in fitness and nutrition terms is a fat lossContinue reading “Some Thoughts On Mini Cuts: Why You Should Or Shouldn’t Use Them”
The Push, pull legs routine is one of the simplest and most effective training routines you can do. When you’re finished reading this article you’ll know exactly what PPL is and I’ll provide you with a free routine that you can use right away. What Is The Push Pull Leg Routine? Push pull legs isContinue reading “Push Pull Legs Routine: The Ultimate Guide To PPL”
531 by Jim Wendler is a great book. It’s primarily for an intermediate weightlifter who has at least 6 months to 1 year of experience squatting, bench pressing, deadlifting and military pressing. If you haven’t trained consistently for this long. I’d recommend starting with starting strength or bigger leaner stronger (here’s the female version thinnerContinue reading “Here’s Why You Should Read 531 By Jim Wendler”
This article is just as much for me as it is for you. Because even though many of us know what to do when it comes to health and fitness. We sometimes miss the forest for the trees and get bogged down in the inessentials. These fitness reminders should help you get back on track.Continue reading “7 Weekly Fitness Reminders”
Most products in the fitness industry are completely useless. But there is a handful of products that can definitely be worth the money and can make your workout experience more enjoyable. In this article, I talk about the best workout equipment. 1. A Weightlifting Belt A weightlifting belt can be a great product to haveContinue reading “The Best Workout Equipment (5 Things Worth Your Money)”
As I don’t give many updates on my blog about what I’m currently doing training-wise. I thought I’d write this article on my current program. The reason being is because I think it might benefit people who’re just getting started on their health and fitness journey. My Program Is Built Around Compound Exercises Compound exercisesContinue reading “An Update On My Current Training Program”
Back in December 2020, I got diagnosed with having costochondritis. This is basically inflammation of the cartilage that joins your ribs to your breastbone (sternum) which results in chest pain. It could have been brought on by lifting or it could have been something else. But my guess is I started to lift too heavyContinue reading “A Guide To Lifting Weights With Costochondritis”
Today I didn’t feel like going to the gym and In all honesty, I didn’t feel like writing this article. But it’s times when you and I don’t feel like working out and pursuing those things we know we should, it’s even more important to get the workout in, write the article or do theContinue reading “Here’s What To Do If You Don’t Feel Like Working Out”
The incline bench press is one of the most effective chest exercises you can perform. The incline bench press’s biggest advantage is that it really targets the upper half of your chest. This gives your chest that shelf look. And this makes the incline bench press the best chest exercise for aesthetics. In this articleContinue reading “The Complete Guide On How To Perform The Incline Bench Press”
Dumbbells are abundant in almost every gym throughout the world. And they’re some of the best pieces of kit to train your chest. In this article, I talk about the 5 best dumbbell chest exercises to gain muscle and strength. I also include a dumbbell chest and tricep workout and show you how to createContinue reading “The 5 Best Dumbbell Chest Exercises To Gain Muscle And Strength”
Here’s the truth, sweet and regular potatoes are both brilliant sources of carbohydrates. But why is there so much debate about this? In this article, I talk about sweet vs regular potatoes which potatoes are really healthier. The major difference that ultimately has resulted in sweet potatoes being coined as the magic potato is dueContinue reading “Sweet Vs Regular Potatoes Which Potatoes Are Healthier?”
Do you want a more muscular and stronger back? of course, you do. Who doesn’t? In this article, I go over the 9 best back exercises for strength and muscle gain. But putting vanity reasons aside, a big strong back will make it easier for you to do stuff.Stuff like becoming more efficient at deadliftingContinue reading “The 9 Best Back Exercises For Strength And Muscle Gain”
Deadlifts are the best exercise that you can possibly do to build your whole body strength.Learning proper deadlift form will not only reduce injury. It’ll also make you stronger. Deadlifting properly will allow you to recruit the largest amount of muscle mass operating over the longest effective range of motion. This will result in youContinue reading “The Ultimate Guide To Proper Deadlift Form”
In this article, you’ll get a free women’s workout plan for the gym. I provide a workout to help you get stronger, more powerful and defined. The Best Compound Exercises This program is made up of a majority of compound exercises and some isolation exercises.Compound exercises are exercises that work multiple muscle groups at theContinue reading “Women’s Workout Plan For The Gym (That Works)”
In this article, I’ll be answering the often searched question. Can you drink alcohol and still lose weight? The truth is, alcohol isn’t as diabolical to your weight loss goals as you may think. You absolutely can lose weight and enjoy your favourite alcoholic drinks. Here’s the deal, as long as you’re in a calorieContinue reading “Can You Drink Alcohol And Still Lose Weight? (Yes, Here’s How)”
In this article, I’ll provide you with scientifically proven guidelines on how long it’s going to take you to lose a stone with diet and exercise. But in short. If you do everything right, you can expect to lose 1-2 pounds of fat per week. So if your adherence is awesome, you can expect toContinue reading “How Long Will It Take To Lose A Stone With Diet And Exercise?”
How often can you indulge in a cheat day and still lose weight? That’s exactly what you’re going to learn by reading this article. First, let’s get on the same page. Click Here To Download Your Free Fat Loss Ebook What Is A Cheat Day? “A cheat day is defined as a day on whichContinue reading “How Often Should You Have A Cheat Day While Trying To Lose Weight?”
Your body is made up of up to 60-65% water. So drinking enough H2O is crucial for your health. If you want an easier time losing weight, have better workouts, and more energy. Then you need to be drinking enough. Here are 7 of the best health benefits of drinking water. Before Reading Further MakeContinue reading “7 Amazing Health Benefits Of Drinking Water: Are You Drinking Enough?”
Do you want to learn a simple method so that you’ll easily be able to tell if you should bulk vs cut? Well, that’s what you’ll get by reading this article. You’ll also learn exactly what a bulk and a cut are. And you’ll learn clear-cut guidelines so that you’ll be able to make aContinue reading “Should I Bulk Vs Cut? A Complete Guide To Bulking And Cutting”
“Physical strength is the most important thing in life. This is true whether we want it to be or not.” – Mark Rippetoe I remember the first time I read this quote while reading the book starting strength. And at first glance, I thought it was a bit far fetched. But the more I thinkContinue reading “Benefits Of Strength Training: Why Physical Strength Is Important”
Is consuming aspartame really as bad as some people say it is (some say cancerous)? Or is it perfectly safe for consumption? These are two very opposite ends of the spectrum. But the answer lies in the middle of these two extremes and in this article we’re going to get to the truth about thisContinue reading “Is Aspartame Bad For You? The Truth About Aspartame”
The best foods for weight loss are foods that are low in calories, but high in food volume. And full of plenty of vitamins and minerals. Which are called micronutrients. First of all, you should know that you can’t lose fat unless you’re in a calorie deficit (eating fewer calories than you burn). And theseContinue reading “The Best Foods For Weight Loss: 7 Foods To Help You Lose Weight”
If you look inside most muscle magazines or on your Instagram feed. You’ll see shredded people left, right and centre. But is being shredded synonymous with being healthy? In this article, I’ll answer the question of what is a healthy body fat percentage? A Healthy Body Fat Percentage Should Be Thought Of As More OfContinue reading “What Is A Healthy Body Fat Percentage? (The Answer May Surprise You)”
You’ve probably heard that you need to be in a calorie deficit if you want to lose weight? But first, you need to know what a calorie deficit is. In this article, I’m going to answer “what is a calorie deficit?”. A Calorie Deficit : The Facts In short, a calorie deficit means that you’reContinue reading “What Is A Calorie Deficit? : And How It Relates To Weight Loss”
Keto ( a high-fat diet of up to 75% of the calories coming from fat) Is all the craze right now. But is this necessary? The question I want to address in this article is how much fat do you need to eat every day? The answer might surprise you. Because you don’t actually needContinue reading “How Much Fat Per Day? This Is How Much Fat You Need To Eat Per Day”
Fasted training Is training that you do in the fasted state. Fasted cardio and weightlifting are both included when I say “fasted training”. Before you read any further be sure to claim your free fat loss ebook. The fasted state= This is a state in which you have completely digested and absorbed your last mealContinue reading “Fasted Training: Does It Equal Faster Results? (It Depends)”
Have you ever been told that you can do specific workouts for fat loss? Or have you been told that specific exercises make you burn fat? If you have, you’ve been lied to. Because a workout or an exercise isn’t what makes you burn fat. Only being in a calorie deficit can do that. WhichContinue reading “Are There Specific Workouts For Fat Loss?”
Struggling to lose weight? That’s okay. Many people do. That’s because losing weight is simple but not easy. Here’s a quote by fitness author Dan John that beautifully expresses what I mean. “It’s always simple. Whats always simple, Dan? Everything! Life. Love. Money. Success. It’s all simple. Simple, though, like buy low and sell high,Continue reading “Struggling To Lose Weight? (Here’s How To Fix It)”
Imagine incorporating a training methodology. That’s not only extremely time-efficient, fun, and effective. But will get you better results than all of your friends? I’m talking about reverse pyramid training. Reverse pyramid training is the brainchild of Swedish powerlifter Martin Berkhan. Martin has his own site at leangains.com. I highly recommend you check it out.Continue reading “Reverse Pyramid Training: The Ultimate Guide To RPT”
In this article, I’ll be answering the question. Are protein shakes good for you?Protein powders are just powdered forms of protein. They’re neither good nor bad. But you shouldn’t get all of your protein intake from protein powders. Because if you do you’ll be lacking in important vitamins and minerals. That you can get fromContinue reading “Are Protein Shakes Good For You?: And 7 Cool Facts About Protein”
There’s a reason why man’s search for meaning has sold over 10 million copies. It answers an extremely important question. How can one find meaning in one’s life? And I believe it answers that question in a concise yet practical manner. And that’s why I’m doing a review on man’s search for meaning. This bookContinue reading “Man’s Search For Meaning Review: Book By Viktor E. Frankl”
When I first started trying to get in shape. I thought I needed to lose weight. Although that was short-sighted and futile. That’s why I’m going to tell you the difference between weight loss vs fat loss. The only way to achieve the body I desired was to focus on the latter. That is toContinue reading “Weight Loss Vs Fat Loss: Why You Shouldn’t Focus On Losing Weight”
Somatotypes are the terms mesomorph (meso), endomorph (endo) and ectomorph (ecto). That determine different body types. But do they really matter? And should you train and eat differently depending on your body type? That’s the questions I’m going to be answering in this article. So that no matter what your current body type is. YouContinue reading “Mesomorph, Endomorph, Ectomorph: How To Train/Diet For Your Build”
In this article, I give you a definitive guide on how to gain weight fast for skinny people. I even include a frequently asked questions section with answers. So that you can take this information, and use it straight away. Firstly, I’ve been skinny before. And it can be frustrating, you feel how Christian BaleContinue reading “How To Gain Weight Fast For Skinny People: The Ultimate Guide”
Love handles, the fat on either side of your stomach that results in a “muffin top” are a problem for many people. In this article, you’ll learn how to get rid of love handles, specifically for men. Although this article also applies to women. I’ve had love handles before. And they’re frustrating. I tried fasting,Continue reading “How To Get Rid Of Love Handles For Men: Complete, No BS Guide”
Firstly, having too much face fat can be annoying. No one wants to have chubby cheeks. But don’t worry. This guide on how to lose face fat will show you how to get rid of chubby cheeks forever. I’ve had chubby cheeks before. It can be infuriating. Was it because of the foods I wasContinue reading “How To Lose Face Fat Forever: The Ultimate Guide”
One trend I see with a lot of people is that they’re just not getting enough protein in their diet. Don’t get me wrong you don’t need to eat a gargantuan amount to get to your goals. But you do need to eat enough. In this article, you’ll learn about 10 foolproof ways you canContinue reading “How To Get More Protein:10 Fool-Proof Ways To Do It”
Performed properly weightlifting is actually very safe. And can actually prevent you from getting injured. But just like anything, there’s a risk attached. Is weightlifting all roses and dandelions or are there some downsides to lifting weights? How dangerous really is weightlifting?
First What Is Fluid Intake? Fluid intake can be thought of as the necessary amount of fluid required to keep you hydrated, functioning and performing at your best. The reason I’m writing this article is to answer the common question of how much water should I drink every day?. Water should make up the majorityContinue reading “How Much Water Should I Drink Every Day?: Tips To Stay Hydrated”
This myth still annoyingly floats around. The myth that you can turn fat into muscle. If this were true then muscle building would be a piece of cake. But this myth couldn’t be any further away from the truth. Why you ask?
There’s nothing more frustrating than not losing weight, putting the effort in and getting nowhere. I should Know. I’ve been there. But there’s good news. You can lose weight. You just need to make sure you’re not making these 5 mistakes.
To age well is important for every one of us. You don’t want to wither away into a helpless bag of bones that is so widespread around the world.
If you’re wondering if eating carbs will make you gain fat then this article will provide you with the truth that can be hard to find with so much conflicting advice.
When you think about improving your fitness and health, what do you think of? Is it eating enough calories and macronutrients to support your goals? Or is it training and exercise? Or it might be a mixture of both. And yes the training and nutrition side are both extremely important, but the inner game ofContinue reading “Conquer The Inner Game Of Fitness”
Can you still eat sugar and lose weight? Or is sugar going to make you put on weight and store fat? The fact is, Sugar in moderation isn’t bad at all for your health and eating a moderate amount of sugar can make your diet more flexible and thus more sustainable and improve your chancesContinue reading “How Much Sugar Is Too Much?: Does Sugar Make You Fat?”
During the past several years intermittent fasting has gained popularity. Is this popularity grounded in reason? Or is it just hype? In this article, I’ll be answering the question, how does intermittent fasting work?. What Is Intermittent Fasting? Intermittent fasting is simply a term for a pattern of eating that you alternate between eating andContinue reading “How Does Intermittent Fasting Work? : 3 Different Protocols”
First of all, supplements aren’t necessary to get great results. You can do just fine without taking any. This was one of the reasons I was hesitant to write this article. But the fact is some supplements can make the process of transforming your body a lot easier. In this article I’m going to answerContinue reading “Do Supplements Work? Here Are 3 That Are Worth Your Money”
I’m writing this post because it’s still very common to come across the age-old myth that eating eggs is bad for your health and raises your cholesterol. The fact is they’re some of the most nutritious foods on the planet. They’re actually extremely beneficial for your health.
In this article, I’m going to explain the cause and effect relationship in achieving your fitness goals. And if you’re willing to do the work and fully commit yourself to the process (cause) you will produce/reap the rewards of a fitter, leaner and healthier body (Effect).
Ever since I first started implementing deload weeks into my training it skyrocketed my adherence. And I made continued progress. Why is this? Because I felt like it let me sharpen the saw, so to speak. Squatting, pushing and pulling more and more weight can get hard. Especially if you’re in the intermediate stage ofContinue reading “How To Deload: The Benefits Of Deloads And How To Use Them”
In this article, I’m going to answer the question should you lift weights or do cardio first? And the answer is ideally you should perform cardio and weight train on separate days. But if you can’t do that. Then you should lift weights first so that you’re not weaker in your strength training workouts. ThisContinue reading “Should You Lift Weights Or Do Cardio First? All You Need To Know”
In this article, I’m going to answer the question is BMI accurate? BMI is short for body mass index. And the short answer is yes for most people. But not if you regularly lift weights and have built an appreciable amount of muscle (more on why this is later in the article). I’m also goingContinue reading “Is BMI Accurate? : Should You Pay Attention To BMI?”
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.
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. ThingsContinue reading “Women’s Fitness: 5 Fitness Mistakes Women Make”
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 likeContinue reading “How To Drink Alcohol Without Ruining Your Progress”
In this article, I’m going to give you a review of can’t hurt me by David Goggins. I believe that everyone can benefit from reading this book. David Goggins is a former navy seal and usaf veteran. David had numerous hardships to deal with throughout his life.
In this article I’m going to discuss why you need to be aware of hidden calories. A lot of people say that you should intuitively eat. But I dont think this makes sense. One reason for this is. Say you have a salad. And generally speaking the lettuce tomato etc are very low in calories.Continue reading “Hidden Calories, The Calories You Didn’t Know You Were Consuming”
Do you want to get stronger and build muscle? But you just can’t find a program on how to do it. In short, if that’s you. Then this strength training program for men is exactly what you need. Moreover, I’ve used this type of training for years and it’s always served me well. Here’s aContinue reading “Strength Training Program For Men: 5 Timeless Tips To Build Muscle”
Beyond Brawn Is A Must Read In this article I’ll be discussing the book Beyond Brawn. This book is a fantastic read. Especially as an introduction to training.
You need to know something. About the long term perspective of fitness. It’s not only important for your fitness success. It’s vital. So what am I talking about? I’m talking about the macro game of fitness or in other words the long game. Why is this important you might be asking? This is important forContinue reading “Long Term Thinking Is The Key To Sustained Fitness Success”
You probably know this by now but your sleep is extremely important. It helps to perform functions such as repairing body tissue, adapting to stressors, recovery in general and restoring your body to handle tomorrows struggles. In this article, I talk about 5 healthy sleep habits.
First of all bodyweight exercises can be extremely productive especially if you have never done them before. For example, if you can’t do one push up but then by the end of the week you can do one or two. As a result of this, you’ve gotten stronger and built muscle and strength. In thisContinue reading “How To Make A Bodyweight Workout Routine: The Ultimate Guide”
Getting a strong and healthy body is not an easy feat. It takes grit, determination and will. Most people quit and don’t realise how they can fit fitness into their lifestyle. The reason being is people don’t know how to improve their body composition and haven’t put the effort in long enough to learn, educateContinue reading “Fitness & Nutrition Books: 4 Books That Are Worth Your Time”
In this article I’m going to break down why calorie counting is the most successful way to lose weight. I’ll also be covering all you need to know about calorie counting ranges and other strategies to fit calorie counting into your lifestyle.
In this article I’m going to cover everything you need to know about weight loss. But first I’m going to bust some myths about weight loss that you may not know.