• The Importance of Staying Functional and Athletic in your Bodybuilding Journey

    The Importance of Staying Functional and Athletic in your Bodybuilding Journey

    For those of you looking to increase your muscle mass whilst hopefully losing fat simultaneously, a typical bodybuilding eating plan and training regime will probably be one of your most popular tools to have at your disposal, in order to help you achieve the body you’ve always wanted. Bodybuilding however, is not a simple process and it is certainly not something that should be taken lightly. Not only can bodybuilding be testing mentally, it can also be very testing physically as well, as your joints, range of motion, and much more besides, can all greatly be affected as you begin to pile on the muscle. Because of this, staying functional and athletic during your bodybuilding journey is absolutely essential, and so to make life that little bit easier, here are a few benefits associated with functional and athletic training as you embark on your bodybuilding journey.

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  • Calves/Chest/Bicep/HIIT


    Today I changed up my exercise order a bit from my normal. For the last few months I’ve been focusing on strength and I have either started my workout off with traditional flat barbell bench or incline db press. With those 2 lifts I’ve been gauging my strength I have definitely gotten stronger. I felt the need to change it up today and I’m glad I did. I started my chest workout off with a hammer strength plate load press which normally I would do a machine press 3rd or 4th in rotation. I threw in some partials, dead stop reps and drop sets for intensity techniques. Overall it was a very productive session!  Read More Continue reading

  • How To Get The Ultimate Set of Abs

    How To Get The Ultimate Set of Abs

    For many of us, the air is turning warmer by the day, the days are longer, the nights are shorter, and the sun is becoming more and more powerful. This can only mean one thing – summer is right around the corner once again. Whilst summer is generally a very pleasant time of year, for some people, summer isn’t quite as enjoyable, especially if their summer body is, well, stuck in winter bulking mode. As the weather is much warmer during the summer, we obviously wear less, and if you’re looking to really reveal the ultimate summer beach body this year, you will want a set of killer abs to help you do just that. Contrary to popular belief, getting a six pack is not as simple as magazines and so-called “experts” would have you believe. It is a long, arduous, and tough process, but boy will it be worth it in the end. Here’s a look at how to get the ultimate set of six pack abs for this summer.

    Cardio – When it comes to revealing a set of six pack abs, the trick is to get your body fat as low as you possibly can. Generally, the abdominal muscles will become visible when an individual reaches around 13% body fat, or below. Getting down to those types of numbers however, is no easy feat. You will need to really obliterate as much body fat as possible, so cardio is absolutely essential. You can try HIIT (High Intensity Interval Training) steady state cardio, walking, jogging, cycling, swimming, or any other form of cardio. Cardio helps to burn off body fat reserves, and as it is fat you need to burn off to reveal the abdominal muscles hiding underneath, you will need to perform cardio several times per week.

    Eat clean and healthy – As mentioned, in order to reveal the abs, you need to burn off as much abdominal body fat covering them as you possibly can. This means you need to cut out junk food, and eat fresh, clean, healthy, and natural foods packed full of nutrients. Look for lean protein sources, complex carbohydrates, limited amounts of healthy fats, and plenty of fresh veggies. These foods will help you to burn off excess body fat, whilst keeping your body fuelled in the process.

    Train your core – This is where people often go wrong. The abs are muscles just like any other muscle, and because of this, they need training in order for them to grow. The simple fact is that, even if you do drop down into single digit body fat percentages, if you haven’t trained your abs, they simply won’t be visible. You do NOT need to perform 1000 sit ups per day in order to reveal your abs, as experts have revealed that two or three core exercises consisting of 3 sets of 30 – 40 reps, performed two or three times per week, is more than enough to get those abs popping. You should also mix up your core training, so one week you may wish to focus on crunches, whereas the next you could perform planks, mountain climbers, or leg raises.

  • The Basics On How To Flexible Diet

    The Basics On How To Flexible Diet

    Let’s face it, whether you’re simply trying to lose weight to look better, or if you’re following a bodybuilding routine and happen to be dieting down for a competition or a photoshoot, dieting in the conventional way, well, it pretty much sucks. When we think of most generic bodybuilding diets, we think of foods like: plain grilled chicken breast, turkey mince, plain baked potato, boiled rice, and steamed vegetables, all washed down with plenty of water. While healthy, those foods are far from appetizing or enjoyable, which is why so many of us have mental blocks when it comes to dieting. But what about if you could enjoy foods that you love, which are not considered “diet-friendly” and still burn fat and shred up in the process? Well, thanks to flexible dieting, you can. Here’s a look at the basics on how to flexible diet.

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  • The Importance of Proper Nutrition and Fat loss

    The Importance of Proper Nutrition and Fat loss

    In our minds, it’s easy to wake up one morning and decide that we’re fed up of being overweight, or that we’re fed up of constantly feeling unwell and becoming unwell due to a lack of nutrients in our diet, and make a decision to make a change. The problem is that many of us struggle to stay motivated when it comes to eating healthily and trying to lose weight, and as a result, many of us will slip up slightly, and will ultimately decide to fall off of the wagon altogether. Proper nutrition and fat loss however, is about so much more than just looking better, although that is a nice bonus. Proper nutrition and fat loss could potentially save your life. Here’s a look at a few reasons why you may wish to seriously consider cleaning up your diet, and losing some excess body fat in the process.

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  • Tips and Advice on How to Stay Motivated on Your Fitness Journey

    Tips and Advice on How to Stay Motivated on Your Fitness Journey

    For those of you who have ever embarked on a new health and fitness regime, or perhaps, that should be ‘journey’, you’ll know right away, that the entire process is nowhere near as straightforward or as simple as some outlets would have you believe. Whilst there will be times where your motivation and energy levels are sky high, and your workouts and eating habits are near perfect, there will also unfortunately be times when the exact opposite is true. We all hit natural plateaus and encounter barriers, both physically and mentally, but the trick is to know how to push through them. If you are finding yourself constantly feeling rundown, irritable, bored, and just lacking the motivation and drive required to help you take your training to the next level, take a look at these handy tips on how to stay motivated during your fitness journey.

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  • How to get HUGE!

    How to get HUGE!

    If you want to increase muscle mass you need to eat, lift and add supplements.  To be effective, you need to know your calorie in vs. calorie out ratio.  Your caloric needs are determined by your age, gender, weight and activity level.  Knowing your caloric needs makes it easier to determine food quantities, but dense calorie foods and foods high in good fats will be the go to foods.  Ideal foods include nuts, avocados, coconut, seeds, fish and other foods with Omega 3’s.

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  • Is It Bad To Do The Same Workout Everyday?

    Is It Bad To Do The Same Workout Everyday?

    A varied routine is necessary if you are looking to increase muscle mass or to increase sport specific performances. The same daily workout is only beneficial for older individuals that need to engage in full range of motion exercises.  Even then some variation is recommended.

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  • The Right Amount of Protein

    The Right Amount of Protein

    As we discussed in the previous article, you want to maintain a proper protein balance. It is difficult for an athlete to find the correct balance as an athlete's body is in a constant state of protein turnover. Since the body favors a catabolic state, an athlete must have the proper amount of protein intake to insure muscle growth and to regulate enzymes, carriers, hormones, water balance and the immune system.

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  • 12 Ways to Build Muscle On A Budget

    12 Ways to Build Muscle On A Budget

    Ask any top-level bodybuilder or powerlifter and they will tell you that you build muscle in the kitchen. Sure, if you don’t train properly or consistently you won’t build muscle very well, but you can’t out exercise a crappy diet.

    Below you will find 12 tips that you can use starting today that will help you build more muscle and help you build up your savings account.

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