We’ve all been there, a small unintended calorie surplus turns into an all-out binge. The next thing you know you’re staring down the barrel of an empty Pringles can, feeling like shit and wondering if there was any way you could have stopped it.
What’s your biggest fitness struggle? What keeps you fully clothed on the beach, hiding behind baggy clothes and devoid of body confidence. In other words, what keeps you plain fucking miserable? If you could change one thing through diet and exercise, what would it be? Read on to learn how.
Are you squeezing every ounce of growth from your workouts or are you leaving progress on the table due to poor planning and execution? If you want to get the most from your workouts you must train with purpose, you can’t mindlessly go through the motions and hope for the best. If that’s your strategy, then it’s time for a change!
Maybe your fat loss straight up sucks and you’re not sure why maybe you know exactly why and just need to be kicked into gear or perhaps you feel you’re one of these people who “just can’t lose fat”. Read on to learn why your fat los sucks and how to fix it.
So you want to create your own workout...but do you know where to start? Do you how many days a week should you train or which exercises should you choose? How about reps, sets and rest times? Read on for the answers to these questions and more!
The chest is a great muscle to train. Sometimes you want to use a barbell, sometimes you don’t and let’s be honest sometimes you can’t because the gym is so damn busy. Thankfully there are plenty of alternatives to the standard bench press…
Trying not to put on weight as you navigate the onslaught of Christmas meals, parties and get-togethers are like avoiding the sun in the desert. However, this doesn’t mean you have to resign yourself to holiday season weight gain. Yhe strategies that follow are things you can actually do.
We've all suffered from cramp, whether it's when playing sports, working out or in my case sat in the bath but do you know what causes cramp? Why it suddenly comes on and hurts like hell? I didn't either so I did some research, read on to learn more.
We’ve long been told that breakfast is the most important meal of the day, that it’s non-negotiable and we’ll be fat and unhappy if we don’t have it. But is this really true? Read on to find out once and for all.
You know protein is important but do you know why? What about how much you need and where to get it from? This article not only answers these important questions but also provides the protein content of 100 foods from 9 different categories.
You need to grab something from upstairs and run up there taking 3 or 4 steps at a time, only to find yourself out of breath and breathing heavy. What gives? Why do you get breathless going up stairs, even if you're fit?
There is no doubt that increasing your exercise levels, increases your energy expenditure meaning you can (if you want/need to) eat more before reaching a calorie surplus but does exercise actually make you hungrier?
Self-confidence and the aura that comes with it can be a tricky beast to tame. To help you here are a selection of tips that I’ve found to be either surprisingly effective or reliably good at boosting my confidence. Click now to boost your confidence.
You’re know that putting on even a handful of pounds of muscle mass can revolutionise the way you look. Yet every time you try to do it you just end up putting on a lot of weight and then having to switch into a calorie deficit to lose it all again, inevitably ending up back at square one. Break this cycle by reading this post now.
Fat loss is amazing when it's working well but can be a mix of doubt and confusion when it's not. Don't let a fat loss plateau hold you back. Learn what it is and how to overcome it to continue making progress.
Working more muscles than any other compound exercise, including the squat, the deadlift is a true beast of an exercise that works both the upper and lower body in one movement. It can be used to improve posture, build strength, pack on muscle and even assist with fat loss. When performed correctly its completely safe and you’d be crazy not to include in your training in some form.
A workout plateau is what happens when your body adapts to the current stimulus you’ve put it under. When this happens your strength gains stall, sometimes causing your lifts to regress and for you to get weaker. What you need to do to get past the plateau is provide a new, fresh stimulus and there are 3 popular and proven methods for doing this.
I can’t think of anything much more frustrating that putting in your time and train hard in the gym only to end up muscle imbalances that throw off your symmetry and throw out your proportions. Read on to find out how to fix your muscle imbalances.
You know that’s the goal when losing fat, to maintain the maximum amount of muscle mass but it never seems to happen for you. You know if you can do this you’ll look great. You’ll look good on the beach, be confident topless and better yet look great naked. Read on to find out the best ways to maintain your muscle mass whilst in calorie deficit.
The weekend diet is ruining your progress and taking your further away from your goals. Start including the foods you like in your diet for superior results, to actually enjoy what you eat and stop the cravings and the weekend binges.
There are a host of health benefits associated with fasting and this article will explore 4 of the most popular fasting set ups, along with the benefits, effect on metabolism and 5 tips to help you get the most out of your fast. Click to read more.
Starvation mode strikes fear into the hearts of all those trying to lose fat but the funny thing with the starvation mode is that what most people think it is, is not what it actually is and this is where the problem begins. Read more to learn what's actually happening.
Over the years I tried a lot of things to build up my shoulders and without a doubt one of the keys was increasing my strength on the shoulder press. What follows are 12 tips I’ve used to lift more and build bigger shoulders, now it’s your turn.
Back again with the penultimate part of the series that dives into another 10 fitness myths that really need to die. Get your myth busting hat on and brace yourself for another 10 myths to be blown out of the water.
What's the deal with pre & post workout nutrition - what is it and do you need? In this post we discuss just that whilst looking at the typical gym goer's workout nutrition routine and discussing an alternative. Read on to learn more.
I think we can all agree that the bench press is a loved exercise. Yet so many people fail to make the gains they deserve, struggling to add weight to the bar and improve on their personal best. With the 15 tips laid out below I guarantee you’ll find a way to add weight to your bench press in your next session.
Procrastination, also known as, “oh look there’s that new series on Netflix”, *mindlessly scrolling on Facebook* and browses page after page of Reddit, is the source of many failed goals and shattered dreams. How do I know this? Read on to find out.
Building muscle can be a touchy topic, everyone and their mum has a view on the best way to do it. Speak to one guy and he’ll swear by high reps, low rest times and going to failure, speak to another and he’ll tell you heavy weights and low reps is the way to go. How do you know who is right?
Unless you’ve been training under a rock, you’ve undoubtedly heard of the term cheat meal. Maybe you’re using them in your diet right now, if so you need to read this. Cheat meals are a bad idea and I’ll tell you why.
At this moment like everyone else you are probably laser focused on your end goal. You know, that thing you will achieve where suddenly everything will be different and better. Wrong, in fact this is the beginning of the end for most people.
Learn how to create lasting habits to help propel you to higher heights and get more out of your time. Whether you want to workout more, eat better or feel more confident the right habits can help get you there.
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