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Most trainees like to over-complicate their training, their nutrition and their supplementation when trying to achieve their physique goals, but I can tell you now that it isn’t the exercise selection, the number of sets, the amount of reps, the carb cycling or the paleo diet that is going to have the greatest impact on…

Most fat-loss articles I seem to come across these days will start off by giving you multiple reasons why being fat is not your fault e.g you’ve got a slow metabolism, you’re big boned, diets don’t work or your goldfish died. Well I’ve got news for you, it is your fault and until you accept…

Below we’ve compiled a list of fifteen lifestyle upgrades which when implemented will make you look and feel your best, how many could you change?  Less sitting – More standing  Less driving – More walking/biking  Less lat pulldowns – More chin ups  Less treadmills – More sleds  Less jogging – More sprinting  Less TV –…

Five Reasons You’re Not Making Progress In The Gym 1. You’re prioritising the wrong exercises It doesn’t matter whether you’re trying to build muscle or burn fat, your routine should be built around compound movements, this is program design 101. Compound lifts are movements that involve multiple joints and muscles, which will provide you with…

YES, especially for those of us who spend the majority of our days seated. Being in this position all day can cause our glutes to ‘stop firing’ as effectively as they should, so proper glute activation exercises such as X-Band Walks are essential during warm-ups, especially on leg day. Not only will activating your glutes…

Although I really hate the word ‘toning’ and hate it even more when someone asks me for ‘good toning exercises’ I understand the look they’re after. So how do we achieve the coveted ‘toned’ look? Well to start with it’s important to understand what a muscle is capable of doing. 1) It can get bigger…

1. You’re prioritising the wrong exercises It doesn’t matter whether you’re trying to build muscle or burn fat, your routine should be built around compound movements, this is program design 101. Compound lifts are movements that involve multiple joints and muscles, which will provide you with the ‘biggest bang for your buck’ in the gym….

This is a common question I receive and the answer is NO. It is possible to lose fat without cardio, but this means you must create a calorie deficit through your diet and/or weight training alone. So why would anyone do cardio? Besides the health benefits, cardio allows you to lose weight whilst eating more…

Change isn’t easy and its unlikely to happen whilst you remain in your comfort zone, so my challenge to you is to get out of your comfort zone, get comfortable with being uncomfortable because that’s where the magic happens, that’s where the fat is lost, the muscle is built and your goals are reached and…

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