Motivation

6 Benefits Of Pullups

There are a lot of benefits of pullups. I’m also going to give you a few tips on how to do more pullups. #1: Convenience Pullups are one of the most convenient exercises around. You can do this exercise pretty much anywhere. All you need is a bar and your body. #2: Fundamental Compound Upper-body Exercise Compound exercises are important because they target multiple muscle groups and trigger a release of natural growth hormone in the body. Pullups do a...

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How to Know When You’re Ready to Compete

This advice is for both male & female competitors. Look at any professional bodybuilder/ figure competitor & you will see the X shape. Wide shoulders/back, small waist & down to muscled legs. To achieve this I believe you should have at least 2 years of hard gym training to develop the required amount of muscle before stepping on stage. In saying that I have seen people transfer from other sports where they have excelled & built a great level of...

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5 Workout structure tips for Crazy Muscle Growth!

Most people hit the gym every day around the world typically in the pursuit of a few goals, either it’s Muscle Hypertrophy (Growth), Fat Loss, Increased Strength, or a combination of a few of these. Today we’re going to cover Muscle Hypertrophy & how to design the ideal workout. 1 - Use dynamic stretching & avoid static stretching pre workout Use dynamic stretching (stretching with movement) to avoid the strength loss associated with static stretching (hold a static stretch in...

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Getting Over Your Training Plateau

Has your progression & motivation stalled? This could be why -  so let's kick start it!   Variety is one of the major keys to keeping you motivated not to mention keeping your muscles guessing which is exactly what you want for building lean muscle mass and reducing your body fat. Challenge your body by trying to do something it is not use to doing so it is forced to work in your favor. Let's look at the training variables...

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Dieting

  The word diet has a negative connotation attached to it. The definition of a diet is basically what your daily food consumption is like. Everyday we are bombarded with the media; magazines, tv, websites, social media showing us celebrities athletes and models all following a specific diet or new fad in order to ‘lose 10lbs quick.’ Many fitness professionals; coaches and competitors will encourage the fact that sustained weight loss is a slow process and that yo-yo dieting and...

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Meat & Nuts for Breakfast

It’s not the traditional eggs on toast with juice, cereal, or oats for breakfast, but the meat & nut breakfast has become increasingly more popular & with good reason. The meat & nut breakfast (or any sort of high fat & low/no carb breakfast) is something I implement in every nutrition plan I write for clients with only 1 exception for a client with a crazy metabolism. The high fat breakfast raises dopamine & acetyl-choline with will dramatically increase focus...

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Periodised Training - It's A Matter of Time!

As with anything in life that you want to succeed at, you need to make a plan for it first. You need to reassess that plan frequently to see if you are meeting your goals, exceeding them or falling short. Ask any successful person, whether it be in business, sport, family life or personally & they will tell you they had an idea, wrote down their end goal & what they were going to do along the way to achieve...

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Abs are Made in the Kitchen!

If you want abs you need to be planning and putting these 3 principles into practice   #1: Calorie Deficit And Meal Planning #2: Cardio Exercise #3: Ab Exercises   If you can follow these three points on a consistent basis, you see the obtaining a 6 pack for summer is within your reach.   Alright, what exactly is a calorie deficit?   The first thing that you need to do, is to adjust your diet. Why? You need to...

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How Do Muscles Grow? Post-Workout & Rest

For anyone out there who trains in the gym, you know that lifting and training with weights will pack on the muscle mass but how do they actually grow? After you have finished your workout, your body begins to go through a phase where it starts to repair itself. The muscle fibres used during your workout repair themselves by connecting muscle fibres together to form new muscle protein strands or myofibrils. The myofibrils do increase in thickness and number to...

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Toned Legs - Surpassing the Cliche 'Tone' and Creating Some Serious Shape!

  RULE 1 – TRAIN YOUR HARMSTRINGS Train your hamstrings as much as you train your quads. Perform the same number of sets for each. You don’t want over developed quads and puny hamstrings.   RULE 2 – DON’T NEGLECT YOUR CALVES Don’t neglect your calves. You may have beautifully sculpted thighs but you’ll look unbalanced without any calf definition. And you will be the constant mockery when you wear longer shorts of ‘skipping leg day’. Your calves are part...

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