health

3 THINGS EVERY BEGINNER GETS WRONG

3 THINGS EVERY BEGINNER GETS WRONG

Being a rookie is the gym is exciting, but tough. You have so much potential to fulfil but the pitfalls are all to easy to fall down on. Here's three of the biggest mistakes I see beginners making (not to mention three I made for years too!).

MEASURING YOUR PROGRESS

MEASURING YOUR PROGRESS

Tracking your progress is crucial to you being successful in your health and fitness journey. This also means understanding what methods and metrics of measurement apply best to you and your goals. 

DELAYED GRATIFICATION

DELAYED GRATIFICATION

Resisting the seduction of what you want now for what you want ultimately further down the line is a massive part of achieving great success in anything you do.

 

5 WAYS TO STAY MOTIVATED THIS MONDAY

5 WAYS TO STAY MOTIVATED THIS MONDAY

Achieving anything of meaning to you is going to take a big chunk of motivation and there will be times where you're hanging on by a thread. Here's five ways you can can start gain and retain your motivation to ensure you do all you can to win.

YOUR HEALTH AND FITNESS JOURNEY - WHERE TO START?

YOUR HEALTH AND FITNESS JOURNEY - WHERE TO START?

Knowing where to start can be a real issue for anyone looking to get their head around beginning their own health and fitness journey. So much so that it often paralyses people into not bothering at all! Too complicated. Too hard. Too much conflicting information.

WHAT'S STOPPING YOU MAKING IT TO THE TOP

WHAT'S STOPPING YOU MAKING IT TO THE TOP

There's two things I find that are the most common reasons for people failing to find their results.

GETTING FIT IN LONDON

GETTING FIT IN LONDON

If you're reading this as someone who is based in London, but also as someone who wants to get fitter, healthier and look/feel better, I want you to realise what an awesome place you're in to make this happen.

Men's Health Lean vs. Stage Lean

Men's Health Lean vs. Stage Lean

Every guy wants to get ‘lean’. But to what degree? How easy will it be? Is it maintainable? And what’s the cost of getting there?

10 GOLDEN RULES TO BUILD MORE MUSCLE AND BURN MORE FAT.

10 GOLDEN RULES TO BUILD MORE MUSCLE AND BURN MORE FAT.

It's taken me years of trial, error, research and at times, head to brick wall moments to get to where I am today. That said if I knew back when I started what i know now? WOW. Different story

WHY THE GYM DOESN'T MATTER

WHY THE GYM DOESN'T MATTER

The reality is that if you train for 3 hours p/w that works out to be just over 2% of your week in total.

Let that sink in for a moment...

5 THINGS SUCCESSFUL PEOPLE DO DIFFERENTLY

5 THINGS SUCCESSFUL PEOPLE DO DIFFERENTLY

I'm a big believer in working on yourself as a person, not just in a way that gets you abs and pecs but a way that brings you success in all areas. I'm far from being there yet, but being a work in progress is a good place to be! Here's a couple of things I work on daily that might help you too.

CARB BACKLOAD YOUR WAY TO FAT LOSS

CARB BACKLOAD YOUR WAY TO FAT LOSS

What is carb backloading?

This approach requires you to eat a low carbohydrate diet up until your evening meal/post workout.

EAT MORE FOOD, FOR LESS CALORIES.

EAT MORE FOOD, FOR LESS CALORIES.

Losing fat requires your calories to be lower than you'd like at certain times, that's pretty much a given. There's loads of ways to try and soften this blow; cardio, use of sweeteners/zero calorie alternatives, increasing total daily steps per day etc etc.

LOSING FAT AT YOUR DESK

LOSING FAT AT YOUR DESK

So you have a desk bound job but you want to lose fat? Here's some ideas:

11 TIPS FOR BEING A BLOKE IN THE GYM

11 TIPS FOR BEING A BLOKE IN THE GYM

1/ IT'S NOT ALL ABOUT WEIGHT - Lifting progressively heavier will contribute to massive success in the gym BUT it means naff all if regard for your technique goes out the window. Perfect your form first, then start working your way up the dumbbell rack. 

5 BREAKFASTS TO START YOUR DAY STRONGER

5 BREAKFASTS TO START YOUR DAY STRONGER

Probably one of the most common meals of the day you could be improving to push you closer to your physique goals. Drop the toast and cereal and try out these:

3 DAILY DECISIONS AT WORK THAT ARE MAKING YOU FAT

3 DAILY DECISIONS AT WORK THAT ARE MAKING YOU FAT

1/ YOUR COMMUTE - Your choice of travel to and from work every day could be a great chance for you to get some calories burnt. Do you get the tube to work in London? Get off a stop early and get those steps in. Maybe you work only a couple of miles from where you live? In this case maybe cycling to and from work would be a cool way to get your daily activity up (and save some petrol money!). The other thing to consider is how stressful is your commute? If every day it's an unbearable grief then it's time to try and think around it. Being stressed for extended periods of time isn't great for you for all kinds of reasons and will make it physiologically tougher for you to lose fat.

WHY ABS AREN'T MADE IN THE KITCHEN

Whilst what goes on in the kitchen does have a big impact on what state your mid section is in, it's not truly where you're abs are built.

Your abs are like any other muscle group in the sense they can contract and stretch, they can get DOMS and they can become stronger/grow.

Assuming you have average genetics, the key thing where carving out a sixpack is concerned is two things:

uncover your abs.jpeg

1. YOU NEED LOW ENOUGH BODY FAT - This is only to happen by burning more calories than you take in, to then get into a position where your body can utilise some of that excess belly fat as fuel. 

2. YOU NEED TO BUILD A STRONG MID SECTION - If you want a well defined sixpack your abdominal wall and deeper abdominal muscles need to be strong and conditioned. Crunches and sit ups aren't the answer. Again, like many good answers to common gym questions, the answer is to get stronger and progress on your big compound lifts that heavily tax your core strength and stability. Deadlift and squat variations are fantastic for this. 

So yes, the kitchen does have a huge impact on you showing off a lean torso, but you can't show off well what hasn't been built well.