Eat enough protein
You can’t build muscle without putting in the building blocks. Dietary protein is required to build muscle & the best sources come from animals (poultry, fish, beef, dairy). To ensure that your body stays in a positive nitrogen balance (having an excess of protein to assist in growth & repair) and that your muscles are supplied with constant building material it is essential that you eat every 2 -4 hours. 1.5g-2g per lean kg of body weight.
Look after your gut
You aren’t what you eat, you are what you digest and absorb. If you have an unhealthy gastrointestinal tract … Read more
Myth 1. Don’t eat carbs in the evening
The myth I probably here most is that you shouldn’t consume carbohydrates after 6pm otherwise they will be stored as fat (I even hear trainers telling their clients this).
I can tell you that this is COMPLETELY untrue.
Fat storage all depends on your calorie intake, overall diet and hormonal/physical health versus how much you are burning and how hard you’re training.
TO MANY CALORIES CONSUMED VS. NOT ENOUGH BURNED = STORED ENERGY.
Nearly all of my clients will consume carbohydrates after training and most will train in the evening. If carbohydrates in the evening are causing you to … Read more
From conducting thousands of consultations for a massive range of clientele over the years there is one statement that I hear time and time again:
‘I want to tone up.’
If I had a pound for every time I heard ‘I want to tone up’ I would be a richer man. Another phrase I hear is ‘I want to tone up but I don’t want to lose weight.’
If you understand how to get toned then you will know that this phrase is actually doent make complete sense.
Let me explain
A muscle fibre is made up of two main parts;
Sarcoplasm – The fluid inside … Read more
Guys, your arms, chest and shoulders (aka gunz, pecs & boulders) are your male ‘show muscles.’ They set you apart from the average Joe couch potato and you work hard at them but are you maximising your potential?
Here is a tip for each to maximise your gainz!
Point your elbow at the floor. When performing any variation of bicep curls whether it be barbell, dumbbell, standing or seated. You should always keep your elbows pointing at the floor and also lead with your little finger.
One of the main roles of the biceps muscle is to supinate (turn your palms to face … Read more
Whey protein is the most popular & most expensive health and fitness supplement on the market and probably will continue to be for the foreseeable future, but with so many brands, types and additional ingredients it’s hard to know which product to choose.
For those of you who were using whey in the ’90s when it first hit the market you’ll remember how cheap it was! Since then the price has sky rocketed. New technology has brought new production and filtration methods and the quality of whey being offered today by many companies has improved and the quantity of products has … Read more
Crunches, sit-ups, Swiss ball, ab bench, roman chair, ab roller, hanging leg raises…. The list of abdominal exercises is endless but which exercises are best?
Did you know a bad abdominal programme can ruin your physique?
Sorry to say it but this very short article is actually just a personal rant but before you accuse me of being negative and skipping past this let me explain…
THIS DRIVES ME MAD – Have you ever seen this…?
One of my personal pet peeves is watching a personal trainer (or two training partners) getting their client to do crunches or sit-ups whilst they hold or stand … Read more
Ok so you want to burn some fat and you have already sensibly cleaned up your diet, ditched the junk for more intelligent choices & have been exercising for a few weeks. Now that fat loss has stalled what next?
Well if you are doing all of the above consistently and not lying to yourself you have a few choices to make:
Switch fuels (take carbs out your diet & replace with protein and fat)
Start or increase cardio
Start or increase the frequency of workouts
Increase the length of your workouts
Take fat burners
Hire a specialist
I will go into a little bit of … Read more
Have you stopped growing? Are you stuck with the same body size and shape?
How often do you change your workout? Have you been lifting the same weights for what seems like forever? Do you do the same workouts every week? Do you train only a few body parts & miss others out like legs?
If any of this sounds familiar then you need a programme designed by a professional that can help you develop your physique to your absolute potential. I know because I’ve been there myself and I’ve coached hundreds of men out of plateaus so that they continue to … Read more
The answer to this question is very individual to the trainee. Everyone I know who is training to improve their physique does so 3-6 times a week (preferably one hour or less per session).
When working with clients there are a few things which I always need to consider to help me determine what is the optimal training frequency for the individual throughout a week.
The recovery of your muscles is extremely important and can be directly linked to your ability to train frequently. If your muscles are always sore and as a result your performance is hindered then potentially you need … Read more
Before I get into what supplements I think (and research tells us) are the most beneficial to naturally enhance gains in muscle growth. It should be said that supplements should be ‘supplemental’ and that good quality food will be by far the main source of any gains you get in and out of the gym. It has often been said that ‘you can’t out train a bad diet,’ it’s also true that supplements won’t make up for a lax attitude to your eating. With that said here are my top 5 supplements I use and prescribe to clients to assist in getting some fantastic gains in muscular hypertrophy. Read more