Lets look at the western diet, the 3 things that people have issues with when it comes to digestion.
Wheat – Gluten – Lactose
Lets look at a traditional western breakfast.
Cereals with milk, or Toast.
All 3 are present.
Yeah thats porridge too.
Multigrain, wholegrain, all these words are to make you think ‘oh this one is healthy’.
I love this one, oh but Andrew my breads Gluten Free – that doesn’t mean its good for you, it can in most cases mean its worse. Food companies are putting out propaganda to lead you into purchasing their product without guilt.
Where they remove gluten they will replace with other shite.
We have seen this before with Low Fat and Sugar Free.
Gluten is no exception, amigo.
Lets look at a few other basics
I am a big fan of introducing REAL foods into peoples diets, you know, the old fashion stuff that rots and breaks down.
If a food doesn’t break down sitting in your cupboard you can bet your digestive system is going to struggle.
The FORTIFICATION process of cereals is where food companies refine it and remove enzymes from their food to STOP IT BREAKING DOWN, this is to improve shelf lives and improve their sales.
This food now also removes nutrients. Which is why you were eating it right?
(they add iron and riboflavin in powder form so they can put extra on the box to make you buy it too)
All at a detriment to your digestion.
You’re feeding this to your kids too!
(who now are having more gut problems than ever before)
But why’d you care about digestion (and the gut)?
Your digestive system and your immune system work closely side by side, well in fact all your systems do.
If you put your digestive system under strain you’re directly affecting your immune system too.
Which in turn is going to have an affect on your endocrine system (which is all your hormones)
Now ladies, you can appreciate how a slight flux in hormones can alter your mood.
Gents, when you leave the gym with your testosterone through the roof feeling great and like the alpha male of the gym wanting to beat your chest like a Gorilla.
These are small changes in hormonal levels yet a big knock on affect to how you feel.
Lets think about a hangover, where in turn you’ve really put your systems under strain though lack of sleep, lack of recovery, toxins… to name a few.
I’ve had hangovers where I feel like I am going to die!
What goes into our digestive track has a HUGE affect on how we FEEL!
If you’re going to take home anything from what I just said let it be this:
Hormones sit at the centre of how we feel, our ability to lose fat and build muscle!
Look at the side of a cereal box!
Its a HIGH CARB FOOD CHOICE
Its a LOW PROTEIN FOOD CHOICE
For the rest of your day you’ll be chasing your tail getting that levelled out.
Almost everyone I meet has too many carbs and not enough protein in their diets.
Whether for fat loss, muscle growth or healthy living.
Cereal is an awful choice.
Yet it sits at the epicentre of our western diets.
Wait: The early rising heroes who are up “too early” to make eggs.
In my opinion: you’re better off skipping breakfast and going straight to lunch (albeit a bigger one), your digestive track will thank you for the greens and meat/fish/poultry with low GI carbs and you’ll feel a hell of a lot better.
Ok Ok Ok I’m finishing up now, this has been longer than I anticipated!
Cereals, oats, grains, breads all shoot it up, way up.
Where Insulin has to bring it down, way down.
You go hyper (too high) where you feel pretty good about the food.
You go hypo (too low) where you feel tired, sluggish lethargic and reach for another espresso pronto.
Insulin is our storage hormone, where do you think its going to put all that excess blood sugar?
Especially if you’re sat on your arse all day.
Erm, not really, would be my answer.
“They are beneficial but not essential.”
However, post intense exercise you’re just not going to get a better bang for your buck than a Whey protein shake.
You deplete your body of a load of stuff during a workout.
A protein shake ensures a fast delivery of almost all of them.
So why wouldn’t you have a protein shake? I suppose would be my question.
We very rarely have an appetite in the window after exercise so having it in a drink format makes sense.
I would place money that 1% of the audience reading this gets in enough dietary protein.
So yeah, I think you should get a protein shake in you.
You don’t have to.
But then again.
You don’t have to get a full night sleep.
But I’d advise that before a eyeballing what protein shake to get.
Here are my 3 rules I enforce with my clients when they DO get protein powder.
1) Do NOT replace meals with shakes.
2) Do not have more than 1 shake a day (similar to rule 1)
3) Don’t be a awkward, just get Whey.
However, as mentioned briefly before.
If you’re considering purchasing some protein to up your recovery time and aid your ‘gainz’ in the gym.
Look into your sleep, the amount of time you spend on your smartphone and your training intensity and methodology in the gym.
Its a free way to improve your results without spending a penny.
Heard this come out of my mouth and it actually sounded worthy of being article written.
I get asked.
“Andrew, what should I be eating?”
I can give you a list, I literally could write out a long ass list of foods and say to you.
“Pick out of them, see ya later.”
Not my approach though (amigo).
Firstly you need to distinguish between food and processed foods.
This should help you get clear:
Walk into a supermarket, well most anyway.
In front of you are usually 2 isles.
Groceries, Veg, Fruit, Meat, Eggs, Poultry and sometimes Fish.
All these foods are ‘single ingredient’…
A potato is a potato, an aubergine is an aubergine, chicken is chicken.
Getting my drift.
ASK YOURSELF THIS: When did you last overeat a ‘single ingredient’ food.
‘Dave, you shouldn’t of left me with the carrots alone I just ate 34 of em!’
Nah, doesn’t happen does it!
Now look at the other 8-10 isles.
Its in a can, a bag, mixed with other foods and derived of anything that actually enables us to digest it properly.
Here is my approach.
Eat more from the first 2 isles.
I don’t care about how much you’ve been eating.
Just get MORE from those 2 isles.
Then continue to do so.
Until you’re at about an 80/20 split.
When 20% of your diet consists of pizza, ice cream and alcohol.
You know what?
For those of you who want chiseled abs or sub 10% body fat, go speak to a competition coach.
Because I am not your man and we won’t get on.
I haven’t got time for dealing with peoples eating disorders and obsessions with fat calipers.
I just want you to eat more of the stuff you need, little less of the stuff you don’t.
Then enjoy that 20% guilt free, any less than that and your life still start to suck.
Trust me, its not worth it either.
Here's a truth bomb, you may not like it.
No one gives a shit you got abs, they really don’t!
Not your Mum, Dad, Sister or Friends…
You think your mates are jealous but chances are they’ll actually just resent you after a while.
The way my mind works its all about aiming for that 80%.
No cheat meals! I don’t get hung up on food, but if you see me doing my food shop.
I’ll spend most my time buying things I haven’t tried before in those first two isles.
Then fill my basket with 20% of some shitty foods like Chewits and the odd chocolate bar and give absolutely zero fucks.
Intimidation is a big thing for most gym go’ers.
We even have an area in my facility that Women name ‘the men’s area’.
It’s not their area at all!
It’s just where the squat racks and free weights are.
These can be ‘intimidating’ because people feel like they’re being watched.
But let me tell you something.
Other people in the gym are so focussed on themselves – they probably don’t even realise you’re there.
If we removed our mirrors I honestly think we would lose 50%+ of our members.
Fitness has become so narcissistic that people honestly can’t bear to train without reflection.
When you think there’s a guy watching you squat.
He’s not, he’s just caught a vein in his bicep and he’s walking closer to the mirror to admire it.
The big meatheads?
Trust me on this one, they have the most insecurities of anyone in the gym.
Thus usually the main reason for being so large.
The largest bodybuilders I have ever met are also usually the kindest of people too.
Worrying about what other people think is a huge waste of your time.
My biggest issue however is that people are worrying about what others think to the extent they don’t visit the gym on their own or get done what they need to get done.
That’s the most ridiculous thing going.
The gym has become a hub for self obsession and vanity for all with the occasional person who just wants to be a little healthier and slimmer.
Body dysmorphia is rife and social media isn’t helping.
90% of the people training are admiring themselves and checking the amount of likes their last instagram post got between sets.
People won’t even notice you’re there.
When you train at the gym you burn somewhere between 200 and 500 calories an hour (on average – depending on your weight and the type of training you do).
So let’s say you train 4 times a week, that means you’re burning roughly 800-2000 calories a week from exercise.
But guess what?
To lose one single pound of fat a week you need to burn 3500 calories more than you consumed. So even after you’ve trained hard all week you could still be 1500-2700 calories short.
Which is why just “smashing the gym” isn’t enough if your goal is fat loss.
In fact, when it comes to fat loss, training is just a small piece of the puzzle – the big piece is being in a calorie deficit (burning more calories than you’re eating).
If you’ve ever wondered why you can’t seem to lose weight I have the answer for you…
You eat too much food for the amount of activity you do (or don’t do).
It really is that simple.
And if you think “but I don’t eat that much and I still can’t lose weight” then I’m here to tell you that you’re wrong and you’re simply eating way more calories than you think you are.
Did you know that a Starbucks Pumpkin Spiced Latte contains 420 calories?
Or that a bowl of Wagamamas Beef Ramen Noodles contains over 900 calories?
Maybe you didn’t realise that a Dominoes Pepperoni Pizza has over 2,200 calories?
So how do you lose fat then?
Make Sure You’re In a Calorie Deficit (And Sort Out Your Nutrition Habits)
Doing this equals weight loss because . . . well, science. Basically, if you burn off more calories than you consume you will start to lose weight and in the right circumstances (good nutritional habits, smart training and lots of sleep) this weight loss will primarily (or totally) be body fat.
Now when I say a “slight deficit” that’s what I mean slight – small, minor, minimal. Whatever you do don’t slash your calories to within an inch of their life and eat a stupidly small amount of food, that’s a bad idea as I explained here.
You also need to make sure you’re eating good quality food so you can provide your body with the nutrients it needs for energy, recovery and performance in the gym.
The easiest way to do this is to make sure you’re sticking to these four simple nutrition guidelines.
Number one, aim to include protein, healthy fats, vegetables and leafy greens in every one of the meals and snacks that you have throughout the day.
Number two, on training days have most of your carbohydrates in the meals and snacks immediately before and after you train. This is when your body will make best use of carbs, to provide you with energy before a session and to help you recover after a session. On non-training days simply spread your carbs out across the course of the day.
Number three, aim to make your meals up of a variety of single ingredient foods. By this I mean foods that only have one ingredient, for example chicken is just chicken, sweet potato is just sweet potato and pepper is just pepper – they all only have one ingredient. Whereas a Jaffa cake has loads of ingredients, most of which you can’t even pronounce.
Number four, 80 to 90% of the time avoid wheat sugar alcohol and processed foods. Having these sometimes is absolutely fine just make sure they don’t push you into a calorie surplus.
Nutrition for fat loss really doesn’t have to be restrictive as long as you stick to these for simple guidelines the majority of the time and always aim to remain in a slight calorie deficit you will gradually and consistently lose body fat.
If you want to lose body fat you should do weight training and anyone who advises you any different has no idea what they’re talking about.
For starters; having more lean muscle mass increases the amount of calories your body burns on a daily basis, so lifting weights and adding muscle means you can lose more fat every day just because you’re more muscular.
Why wouldn’t you want that to happen?
Side Note: Having more muscle doesn’t mean you’ll get “too bulky” . . . even for women, getting “too bulky” is impossible without dedicating a SERIOUS amount of time and concentrated training & nutrition efforts on specifically aiming to build muscle mass – you won’t be doing this ‘cos you’re aiming to lose body fat.
Secondly, lifting weights means you will get strong and when you get strong you can…
– Train harder with higher intensity
– Use higher loads (more weight) on the bar
– You’ll be more stable and less likely to get injured
– You’ll build more lean muscle mass (as I said earlier this increases the amount of calories your body burns everyday just by being alive so it makes sense to make some muscle gains).
All of those things contribute to effective fat loss training when paired with good nutrition habits and a calorie deficit.
So, let’s take a little step back here . . . there’s a difference between being ‘skinny’ and having the body you want – the weighing scales certainly aren’t the indicator of your dream physique.
Using women as an example . . . would you rather weigh 10-11 stone and look exactly how you want to look – firm, lean and shapely?
Weigh 8 stone on the scales and be skinny but look soft, flabby and out of shape?
Easy answer isn’t it?
Weighing more but looking awesome and being full of confidence will always beat weighing less but still being ’out of shape’ and unhappy with your body.
Remember, if your goal is scales orientated then your outcome will also be scales orientated i.e. you will weigh a certain weight but you won’t necessarily look how you want to look.
Change your mindset and have some mirror or measurement (muscle girth, body fat %) orientated goals too.
Those people that go all out on high volume cardio/interval training program and a hugely restricted diet may end up losing a load of ‘weight’ on the scales but they don’t always look better.
What I mean by this is;
If you do inordinate amounts of cardio (no weights) and eat a restricted/low calorie diet you’ll lose fat, you’ll lose muscle and you’ll weigh less but you’ll just be a smaller/lighter version of how you looked before; still a bit flabby, still a bit soft, still no shape, still unhappy with how you look.
Whereas if you kick the cross trainer to the curb, add weight lifting into the equation (and execute it properly) you’ll build muscle, you’ll develop great legs, arms etc., you’ll burn more calories every day, you’ll lose body fat and . . . when you lose that fat you’ll unveil the body you’ve been after all this time.
Now tell me that doesn’t make sense.
Increase Your Activity Levels
Being in a calorie deficit does not always mean that you have to eat less food. Living a more active lifestyle will increase the amount of calories you burn and help create a calorie deficit too.
Being more active doesn’t mean you have to be in the gym for two hours a day either, making simple changes such as taking the stairs instead of the lift or doing things like indoor rock climbing as a social event rather than sitting in watching Netflix all adds up.
The truth is your time spent at the gym should largely be focused on getting stronger, becoming more durable, improving your fitness and building muscle mass. And your time outside of the gym (the other 165 hours you have every week) should be where your calorie deficit is created through a combination of nutrition and daily activity.
Get Lots of Sleep
A friend of mine (and fellow coach) once said…
“A lack of sleep makes you dumb, slow, fat, weak and more prone to injury and illness”
He wasn’t wrong.
Poor sleep can be a bit of a disaster for your body…
Your body fat can increase, muscle growth and repair will slow down, your corsitol (stress hormone) levels will go up and your performance in the gym will deteriorate.
And the result is you end up looking and feeling like walking, talking zombie – which isn’t ideal.
Sleep really is the unsung hero of getting results.
I mean yeah, you could survive on 4 hours sleep a night and a cocktail of Red Bull and Monster Energy whilst watching Netflix until the early hours but that wouldn’t do your fat loss any good.
So, getting into a good bedtime routine and deep sleeping pattern is important, here’s how to do it:
a) No phones/laptops for 60 mins before bed – the blue light can play havoc with your brain activity and sleeping pattern
b) Make sure your room is as dark as possible
c) Take some ZMA (if you have trouble sleeping)
d) Get into bed and read for 30 mins
e) Try to get to sleep before 12am and sleep for at least 7-8 hours
There’s also an app called Pzizz that I recommend you try, it’s pretty cool for helping you get in a solid sleeping routine.
All of this is tied together by consistency. If you’re not consistent, fat loss is unlikely to happen and if it does happen it will have been by accident.
The people who get great results do the basics well day in, day out for months and years at a time. It’s not sexy but it works.
All these guys have made impressive progress because they maintained a calorie deficit, good eating habits, a smart approach to strength training, an active lifestyle and lots of sleep for more than just a few weeks.
Remember, great results don’t happen overnight.
Whether the large population of gym goers realise it or not, they’re bodybuilding.
Bodybuilding is where you promote muscle growth and bring down body fat to show these ‘gains’ off.
So yeah, females and males alike typically sometimes without knowing take part in this bodybuilding malarkey.
However how many of these people actually know what's going on or how to make a muscle grow?
Imagine if people just started to drive cars without learning how to?
So I am going to break it down for you, simply.
There are two ways in which muscles grow.
Through strength increases (myofibrillar)
Through pump training (sarcoplasmic)
Both these are types of Muscle Hypertrophy.
Scientists are still trying to figure if its pronounced:
(hyper-trophy) or (hy-pertroph-e)
Please note, for muscle growth we need to be in a caloric surplus (extra calories).
Ok so here are the basics.
I am going to talk about SARCOPLASMIC HYPERTROPHY
(Aka Pump Training)
Muscles require oxygen.
Oxygen travels in the blood.
When we contract (tense) a muscle we send oxygen to it, through blood.
Each muscle is like a balloon and has a certain capacity for blood volume.
Through multiple reps under the right load, intensity, etc. etc.
We can send in more blood than can come out.
This is called a pump.
The muscle feels tight, almost like it could pop.
However if we continue to rep, which is a painful procedure one of 2 things occur.
Production of lactic acid.
Stretch of muscle tissue.
This is where the pain face comes from.
The muscle is like ‘Yo, dude we’re full, what are you doing?’
This causes the balloon to stretch, causing lots of small tears in the muscle.
This is why bodybuilders (and probably you) require protein to heal this occurrence.
The body is always adapting to things going on in every day life and this one is quite simply.
‘Yo man, we’ve had several instances of not having enough room to hold all this blood.’
Therefor the body adapts to grow the existing tissue to meet the bodies requirements.
Almost like moving to a bigger house when you got more kids.
Keep in mind muscle is expensive.
Its like having a fast fancy car.
You need spare money to be able to maintain it.
Or you’ll swap it in for a hybrid.
Get my drift?
Now lets take a brief look at MYOFIBRILLAR HYPERTROPHY
This is from lifting heavy, I do this very frequently with my female clients.
They do not want balloon like muscle tissue, they want dense, thick muscle tissue to get that ‘toned’ look.
Yeah that's right hombre, bubble bursting time.
HIGH REPS ARE FOR THE DUDES WANTING TO BALOON UP.
You should be lifting heavy.
(Queue the ‘my life is a lie’ line…)
So Andrew, what the hell is MYOFIBRIwhat?
Ok, here is the simplest way for me to explain.
Lets call your muscle tissue ‘Terry’.
Terry makes 5 cups of coffee a day, that's all he is used to.
One day you are like ‘Oi, Terry make us 45 coffees would ya?’
He is like, ‘Piss off mate I’ve only ever made 5’
(That's you lifting a weight that's too heavy)
Imagine one day your like ‘Oi, Tez, you couldn’t make 6 coffees could ya?’
He’d probably be fine.
Then 7, then 8, then slowly its 10.
Get my drift?
Before you know it, he’s making 45 and he didn’t even realise.
That's you getting stronger, welcome to strength training.
This produces leaner, thicker and denser tissue.
That's why bodybuilders and powerlifters look different with their shirts off.
That's muscle growth 101 for you lot.
Any questions drop me an email, not too many mind you.
1) Understand that a diet should be seen as a long term thing, it’s not a short period of time.
Too many of you compare your dietary structures to those who compete and plaster their Instagram with broccoli pics.
I’d like to point out that those who do compete and step on stage set themselves very strict diets to the point that they have huge binge episodes and then repeat the cycle of restrict & binge.
If you’re looking to sustainably be leaner for the rest of your life, don’t look to the diets of those in the extremes.
2) Don’t ban anything from your diet.
There are no foods which should be banished from your diet, unless you’re a weirdo who eats glass or something.
Just understand that including these foods too often will increase the chances of you being hyper caloric (that means you’re consuming too many calories).
“Eat Pizza whenever the fuck you want, just not too often or you’ll get fat”
A Davies 2019.
3) If you want to get better or learn, pay someone else who knows to teach you.
I’ve in recent months had coaching with my lifting and can’t express how much time and hassle you save getting taught something properly.
4) Small goals, more wins.
If you’re 99kg and you want to be 60kg, a good initial goal would be 98kg, not 60.
Once you’re at 98kg you’ll aim for 97kg and so forth.
5) Eat more protein.
Bodyweight in KG x 2, set that as your minimum for the day each day for 2 weeks and fill in your fats and carbs according to your activity level and see how you feel.
(for example, I’m 101kg so it’d be 202g of Protein daily as a minimum.)
6) Do full body workouts.
Unless you’re a pro bodybuilder you don’t need ‘a split’.
Head into the gym, train legs, core, push pull and then any extras.
It’s that simple.
7) If you need to do cardio find a means that’s enjoyable.
Whether that’s running, the stair climber or listening to a podcast as you walk to work.
8) There’s more to life than your physique, don’t be afraid to put on a bit of weight now and then and when you do it’s not the end of the world, trim up for those events you want to and feel free to relax on your diet from time to time too.
9) Don’t be intimidated.
Those turds on the gym floor grunting and training with their hoods up.
They’re hugely insecure narcissists, they’re in there to do their own thing / show off to other men.
Don’t let their grunting be off putting, although a vast majority of them appear to be class A bell ends most big bodybuilders are very nice, polite and kind people, even the scariest looking ones.
So don’t be afraid to stroll over and ask them how many more sets they have left.
10) Don’t ever ‘lift light weights’.
There’s no such thing.
There’s lighter weights / loads to accommodate for more reps but lifting light is a waste of time.
Optimal load for the chosen outcome, if that doesn’t make sense to you – pay a trainer until it does.
Right so I want you to imagine if you will a weekly shopping van.
One that turns up at your house with your weekly shopping.
This represents the amount of calories you consume each week.
(FOOD IN SHOPPING VAN = CALORIES)
I want you to imagine kitchen cupboards
(KITCHEN CUPBOARDS full/not full = MUSCLES)
I want you to imagine your freezer, where you store food.
(FREEZER = BODY FAT)
So here we go.
When your usual weekly shop comes, you grab it from the door and take it into the kitchen.
From there you’ll put it in the cupboards, find space for it all right.
So, lets imagine you have a bit of a shit month with your diet.
More calories than usual = bigger food shop.
You come into the kitchen and plop it all on the floor, there’s not enough room in the cupboards so you have to put it in the freezer to store it.
Ok, so here’s the magic bit.
Next month you’re like that’s it, I’m going to exercise more!
You use your muscles more than usual, this represents the cupboards remember.
So what happens is the cupboards get emptied MORE than usual.
Which means when your weekly shop comes in to the kitchen.
You fill up the cupboards, but there’s still space.
So what do you do? You go to the freezer and defrost your shit and put it in your cupboards to ensure they’re full.
Makes sense right?
OK, so here’s the best bit.
I want you to imagine this.
You decide to DECREASE the amount you buy in your weekly shop.
Then you vow to EMPTY your cupboards as much as physically possible.
Baron and empty cupboards, which means a lot of foods from the freezer needs to be transferred, defrosted and put in the cupboards to make ends meet.
That is where you’ll find the ULTIMATE mix of dietary restrictions (reducing calories IN) and more exercise (spending calories OUT) brings you the best results for fat loss.
How easy was that?
So here is what I want you to do....
1. Write an action plan for each day. I don't care how busy you are.
2. Move more day to day
3. Track calories on 'myfitnesspal'
4. Train as many muscles as possible on a regular basis
5. Drink more water
6. Check out my teams testimonials
Confession: Sometimes I skip going to the gym.
I love lifting and getting sweaty just as much as the next gym enthusiast, but sometimes I just really, really don’t want to go to the gym.
We’ve all been there; even those who identify as gym-junkies and fitness fanatics have had periods when going to the gym was the absolute last thing we wanted to do.
Sometimes that feeling is a message: It could be time to rest, recover, or reduce the intensity with which we exercise.
But other times it’s just… resistance.
It’s just a matter of fighting that resistance, making things more realistic, and removing obstacles that stand in the way of us and our workouts.
Thankfully resistance can be overcome; here are four simple strategies to assist you in doing so.
1. ACCOUNTABILITYThe oldest tool in the anti-resistance toolbox is also one of the most effective:
Ask other people to hold you accountable.
This can be done by signing up for a class that you’re expected to attend, having a gym buddy, or simply asking a loved one to hold you to your intentions.
With the wonders of modern technology, we can look to devices and online communities for accountability.
Exercise trackers such as FitBits and Facebook groups are effective and alternative methods of increasing accountability.
If you say you’re going to do something and other people are counting on you to do it, you’re more likely to actually do it.
2. THE PATH OF LEAST RESISTANCEIf resistance is the issue, it makes sense to take the path that involves as little of it as possible.
• If evening exercise is the aim, keep your gym bag in the car so that instead of going home after work, you go straight to the gym.
• If early morning exercise is the aim, pack your bag and lay your gym clothes out the night before.
• Try to find a gym that’s close enough to your home or place of work that getting there isn’t inconvenient.
If you can create a situation that involves fewer external obstacles, you’ll increase your likelihood of overcoming resistance.
3. MINIMUM EFFECTIVE DOSEPart of what keeps so many of us from committing to a consistent fitness routine is the misunderstanding of what that has to entail.
You were probably led to believe that workouts need to be long and comprehensive in order to be effective, allow me to disprove that myth.
While it’s nice to be able to commit to a long training session when time allows, this isn’t always possible. Further, we fall into the trap of thinking that if we can’t do said training session, we might as well not do it all.
Incorrect on all counts!
Minimum effective dose is the smallest or shortest amount of something you can do while still eliciting a positive response.
So rather than commit to hour long workouts, consider 30 minutes or even less. If all you’ve got is 10 minutes, use those 10 minutes to move—because yes, it counts.
And here’s why: when it comes to fitness (and just about any other positive habit), consistency is more important than perfection.
If perfection is the goal, we’ll rarely-if ever-reach it.
By setting ourselves up to only go to the gym if we have plenty of time, we’re setting ourselves up for failure.
What happens when we’re slammed with work? Up all night with an infant or sick kids? Traveling and pressed for time?
If we set out to move consistently, regardless of the length of the workouts, we’ll be more likely to create a sustainable, long term habit.
Along this same vein, consider that not every workout needs to be “hardcore.”
A brisk walk or just 15 minutes of yoga can be highly effective when consistency is the intention, because the more consistently you move, the more movement becomes your norm.
4. REFRAME YOUR REASONSWhen we stress and obsess over the reasons behind our pursuit of fitness, it can often be difficult to step into a space of ease and adaptability.
We wind up making things feel very serious, and in the process can bump up against a mountain of resistance.
But if we learn to move for the sake of movement, to view fitness as a means of self-care and a method of respecting our bodies, we can begin to overcome this resistance.
Take the “shoulds” and the “musts” and the seriousness out of fitness, and ask yourself instead: What do I actually enjoy? What makes me feel alive?
With the right tools and a willingness to adapt, resistance can be overcome.
Fitness doesn’t have to be so serious!
It can be something that adds a tremendous amount of value and meaning to our lives.
LET’S OVERCOME RESISTANCE TOGETHER
BOOK IN FOR A CHAT WITH ME
1) Always shave 30-45 seconds off everything you microwave, let's be honest, it's always too hot.
2) Understand that people who eat 'left handed' actually do it right. You put a spoon in your right hand when you eat ice cream, why change the rules when a knife comes in to play.
3) You don't need to 'eat clean' to lose fat, it helps though.
4) Whenever there is traffic turning left off a roundabout, just go in the right lane, round the roundabout a full rotation and all that traffic will have to give way to you, saving you queue time.
5) The amount of meals you divide your food in to does not affect fat loss. 1 meal vs 6 meals does not affect fat loss, muscle protein synthesis sure, but not that much.
6) If you don't have a good squat, you can always lunge.
7) If you're ever wondering which side you put petrol in to your car, look at the petrol pump sign, universally there's a little arrow to remind you which side it is on.
8) Ketogenic diet offers no benefits to fat loss vs traditional deficit.
9) Whey protein used to be a waste product before bodybuilders wanted to get their hands on it, the price hikes are marketing ploys, it's filtered milk.
10) There are no requirements to 'cleanse' or 'detox' your body. More sleep and a better diet would do 10 fold.
11) Caffiene does not help with fat loss, it helps with making you more alert, which burns more calories, which can play into your energy deficit. It on its own won't burn anything if you eat too much shit.
12) Statistically the toilet cubicle closest to the bathroom door is the least used.
13) Fake it til' you make it.
14) Get up early, it doesn't get any easier, but life gets better as you get used to it.
15) Write down your goals.
16) Better to be an hour early than a minute late.
17) Fruit is not bad for you.
18) Don't be obsessed with body fat percentages.
19) There is no such thing as a 'bad food' just a bad diet.
20) "The only thing worse than a bad workout is no working out."
Incorrect, listen to your body, sometimes skipping a workout is the best workout.
21) If you want someone to like you, let them do the talking.
22) Not many people think things are possible until they happen.
23) The opposite of happiness is boredom.
Absorb those and you'll do well!
Is it better to go first thing in the morning?
Do you burn more fat if you train in the morning?
Does it even matter?
Well let's put it into perspective. If you are someone who struggles to get up in the morning and I set you a workout programme you had to do 4 mornings per week how consistent would you be?
My guess is not very.
Sometimes getting hung up on such small details isn't worth it. Unless you are a professional athlete I think you should set your training to work around you.
If it suits your schedule to train in the evenings then train in the evenings. If it's in the morning before work then do that.
Finding what works for you as an individual is key. It will increase the chances of you being consistent Which in the long run is going to be more important than worrying about the smaller details.
To my knowledge there isn't any evidence strongly supporting greater fat loss or improved body composition by training in the morning.
Don't be that person who doesn't end up
going to the gym at all because you got hung up on smaller details that are not more important than consistently turning up.
7 Reasons you don't need supplements
Right, disclaimer: Some of you may benefit from supplements, sure.
But the vast majority of you reading this (my demographic) won’t.
Here’s 7 reasons why...
1. Protein Shakes
Fuck me, protein shakes and fitness. Right let me explain it for you, protein is a requirement by the body, we all need differing amounts to be obtained through a varied diet. Protein shakes are good to supplement a diet deficient in protein and they can be a good idea post workout in shake form. However TOO MANY OF YOU seem to think that you have a shake post workout or with your porridge and that’s your protein for the day done.
I reckon 95% of people who take a protein shake DO NOT GET ENOUGH PROTEIN IN as they’re relying on the damn shake. Are they beneficial, yeah in some cases. Most of the time you just need to eat more of it.
It’s filtered milk people, FILTERED MILK.
Well done for paying £60 for a tub though.
For the top athletes perhaps, research isn’t solid surrounding pre, intra or post use.
But your hero who’s ripped and shredded takes them… It’s called an endorsement
Well done for believing that it was his BCAA’s that got him in that shape (not testosterone.)
3. “Fat Burners”
In most cases a stimulant that increases the amount of calories you would use in that typical period of time. All legal varieties prove to make little to no difference to a bad diet.
Best way to burn calories is not to eat them when you don’t need to.
Besides, drinking enough Boo Tea and you’ll shit the bed, literally.
4. Gainer Shakes
How did fat people get fat? From eating too much food.
If you’re looking to gain size, try more food, not a gainer shake.
Easy ways to obtain calories would be full fat milk and butter, you ever buttered your veg, it’s fucking fantastic, you’ll be hyper-caloric in no time.
(that’s an excess of calories to build muscle, you need to be hyper caloric for muscle growth.)
5. Pre Workouts
Good way to head straight first into adrenal fatigue, they have their place but you don’t need them.
Let’s talk human evolution, we have a fight or flight response whereby under the right stress we can fight to the death against anyone at any time.
Yet you can’t get up for a gym session??
Maybe it’s not the fact that you need a pre-workout, maybe you’re just not that up for this whole lifting weights thing. Try a coffee before you train, if that’s not enough go play Tennis instead or something.
Also to be found in: REAL FOOD!!
Stop eating shit, clear up your diet and eat more greens and you’ll be all good.
This one actually is a fantastic supplement, it makes you stronger, last longer, bigger to name a few.
You need to take it all the time, not just when you fancy.
But here’s a question to ask yourself…
Are you a strength athlete?
Are you even an athlete?
Do you need it?
Chances are probably not, if you’re a 24 year old girl who works in PR and trains occasionally in the evenings, you’ll be fine without it.
Varied diet you’ll get it.
Supplements, massively understood.
“To supplement your diet, not add on the side of a below par diet to expect above par results.”
In my opinion, no absolutely not.
Firstly I’ll make one thing clear, it’s my opinion.
Secondly, when I work with people’s diets I ensure they’re hitting sufficient calories, they get their protein, fibre etc. sorted. I’m not advocating diet coke as a diet!
All of us fitness people greatly differ on opinions but we all want the same thing at the end of the day.
To make loads of money… oh and to help people get in shape.
So, last week I finished at the gym and purchased a diet coke.
Because I’m trimming down right now,
So I’m on a calorie controlled diet and I fancied something cold and fizzy.
Another trainer mentioned:
“Why the Diet Coke?”
Obvious response was, “it contains less calories.”
We then took the conversation to Facebook Messenger so it didn’t look like we were bickering but I thought best to put an article up for everyone.
Let me set straight the differences.
Regular Coca Cola = A lot of sugar / Carbs
Diet Coke = Sweeteners / Aspartame
Right, so yeah you could argue ‘just drink water, both Coke options are bad for you’.
Cheers for the input but I wanted something cold and fizzy.
If my clients ask me what’s best for them I usually say have a Diet Coke…
Because they came through the door WANTING TO BE LESS FAT.
Some people say they want to be healthier, 10 minutes later in conversation it turns out THEY WANT TO BE LESS FAT.
Some say they want to feel better, 10 minutes into conversation it turns out they want to look good in a dress for their Sister’s wedding by WANTING TO BE LESS FAT.
I am a ‘Fat Loss & Strength Coach’
Not a health guru, or you’d be sprinkling Ginseng on your ‘erbal virgin vegan oats each morning.
So to clarify about what I do:
People pay me their hard earned money to create a caloric equation that puts them in a deficit.
More Exercise & Less Calories = Fat Loss
So why the fuck would I tell them they’d be better off with a full fat Coke?
That’s 126 calories, that would take around 13-15 minutes on a cross trainer to ‘burn off’.
What’s the point?
At the end of the day the studies behind sweeteners aren’t solid, nor have they been prevalent in our diets for long enough to make a solid conclusion.
BUT THE BEST BIT IS THIS.
People are saying “don’t drink diet drinks, they’re bad for you.”
Yet the majority of the British public get hammered on booze at the weekend, smoke socially and bang a few lines of cocaine up their nose before having unprotected sex.
Yet they’re pointing the fingers at sweeteners being unhealthy, give me a break.
Top tip: Drizzle that diet coke over a glass of ice for a more enjoyable experience
'Comfort zone' What a load of shit
Heard it before, heard it again.
“I just don’t feel comfortable doing that yet.”
Whether it be going into the free weights section.
Finally using the squat rack when there’s another man in the gym.
Whether it be pulling your tupperware out your bag at work and worrying about the 'donut a day keeps the doctor away' office guys glancing a judging eye at you across your office work space.
Or even getting your kit off at the beach or getting frisky with a loved one, or stranger.
People have this idea of it being ‘out their comfort zone’.
Well I’m afraid your comfort zone is a fabrication.
You made it up, you set the boundaries, you made the rules.
For those of you familiar with Physics you have matter and non matter.
Comfort zones are non matter.
When you can finally come to terms with it not existing you’d be surprised what you can get up to.
You’re literally just making shit up in your head so you don’t have to be uncomfortable.
I had severe anxiety for 10 years so I know every excuse under the sun. I forced myself into situations where I felt unbelievable uncomfortable.
Turns out it was actually fine.
So think about it is what you’re putting off right now.
Whether it be:
– Getting help in the gym
– Eventually leaving the women’s only area
– Learning how to amend your diet
– Breaking up with a partner you don’t actually have any feelings for
– Asking for a payrise
– Telling your boss they’re a bell end and you’re not happy with your work load - yes you Tayler!
My advice for you is simple:
Stop being a moron, you made up your comfort zone, get over it and get on with it.
Or stay where you’re at now forever, up to you.
I don't think people really understand what muscle tone is.
Muscle tone is not a thing, there is no type of training that is best for muscle tone.
What you need to understand is that muscle tone comes from 1 of 2 things...
MUSCLE, YOU NEED IT!
So you need to lift weights to stimulate muscle tissue.
No I don't mean body pump,
I don't mean jogging every day.
Your diet needs to be on point to maintain muscle
In the scheme of things, way harder than losing body fat.
This brings me to point number 2
In most cases the reason your muscle is not visible is because it's covered in to much fat.
To reduce fat you don't need...
You just need to 'diet',
the fact is you already have a diet.
You need to concentrate on your current eating habits rather than trying to look for the next 'health magazine bullshit' article.
If you don't already track calories, start. I recommend using http://www.myfitnesspal.com
We all hate walking into the gym and it being packed – Not being able to squat without feeling like you’re about to sit on the face of the person on the bench behind you.
(At least get their name first)
I’ve had occasions where I’ve walked into the gym and after 5 minutes thought fuck this! Well I'm here to help! With the below tips learn how you can go from sacrificed session to “Bring it on”.
Be willing to mix your session around.
OK I know “Compounds first bro”, however mixing up your training from time to time never hurt nobody. Plus a bit of variation thrown in here and there can be fun!
Don’t jeopardise the rest of your session as you’re waiting around for equipment, just move things around and come back to it when it’s free. So you may be pre-fatigued but at the end of the day the volume of the session will still be the same.
What do I mean by this? – Let’s say your first movement is Olympic bench however it is being used, adapt and utilise flat dumbbell press. You’re still working the same muscle group, in the same movement pattern, and at least by doing so you’re not missing out on an entire exercise!
It’s key to have an alternative to everything, always be prepared.
No one wants to be ‘that guy’. You know, the one that doesn’t share anything and always seems to be doing 5 or more sets! Don’t be afraid to jump in with someone.
Keep it simple.
If your schedule is tight try to stick to straight sets. Especially when the gym is busy. There is nothing worse than doing a superset, going to do the second half of the movement and someone has jumped in and started using your equipment you had ready.
Think logically. If you are going to incorporate supersets / giant sets then programme them so the same equipment is used.
There we have it, no matter how you program your training you should always be able to complete a session regardless of the state of the gym.
OK so I am sunburnt again!
A face like a baboons ass is not a good look.
Secondly, it's my day off and yet again I'm committed to delivering these dam emails. I've spent hours this morning putting together an in-depth guide to make your life easier.
It was stressing me out, laptop nearly made a swift exit through my window...
So the least you can do is open the fucking thing, thank me later.
We have an emotional connection to food.
Happy, sad or in-between, we all have the go to foods that make us feel good.
Unfortunately these foods tend to be processed, very high in sugar and fats, contributing to the obese epidemic we see today.
This foods are easily consumed and overeaten, in most cases often leaving us feeling unsatisfied and hungry again an hour later.
If you can't get a grip on the emotional eating, you are going to find it incredibly hard long term to keep sustainable results.
“Andrew what is the best exercise to remove fat from my stomach?” This has to be in the top 3 most common questions I get asked. Everyone wants to know what the best exercises are to remove bingo wings, belly fat and back fat.
I am going to highlight 3 key exercises you must do if you want to melt fat from these areas.
Make sure you are paying attention.
For belly fat
It is absolutely essential you don’t get drawn into the cake eating exercises that seem to be a common theme in most offices.
For bingo wings
It’s hugely important that you don’t over work the biceps by shovelling unnecessary calories into your mouth.
For back fat
Make sure you are aware of the the calories you are drinking. These tend to go unnoticed.
That’s it. Do these 3 things and watch the fat disappear.
Oh you thought I was going to give you a new plank variation?
Or maybe the best tricep exercise that you haven’t already tried?
Not a fucking chance.
Eat less food and move around more if you want to reduce your body fat. Sure you can add extra stomach work or tricep work, but if you think you are going to train the fat away good luck.
Don’t be fooled into thinking you can spot reduce body fat. Ask anyone you know who has dropped fat and they will tell you they had areas they found very difficult to shift fat from. It isn’t that simple.
When you are dropping fat the body will pull fat from everywhere. The chances are you are reducing fat from your problem area but because you focus on it so much you can’t see it. You are forgetting about the progress you have made overall. Don’t do this.
My advice is to be consistent with your food and training perhaps add a little extra work in the areas you want to target if you want to.
This can be also be a good psychological boost and may help keep you motivated. However don’t let this be at the expense of your diet being on point.
STRUGGLING TO LOSE WEIGHT?
If I had a pound for every time I heard someone tell me,
'l'm hardly eating anything but I just can't lose weight'
I would be a fucking loaded!
But there really is only one reason that the majority of diets fail...
they don't put you in a calorie deficit.
If you are eating less than you burn, then you WILL lose weight, it is scientific law!
If it isn't happening then you need to consider whether the plan you're following is actually putting you in a negative energy balance in the first place and if it is, then are you actually sticking to it?
Don't kid yourself that you have too many toxins in your body, your gut bacteria is to blame, your body is too acidic, stop with the bullshit.
Keep it simple.
Lots of weight's
Lots of step's
Lots of sex
Don't be a twat in the kitchen.
Focus on creating a Calorie Deficit that you can comfortably stick to.
This means choosing a diet that suits YOU, not Susan next door.
You don't need breakfast!
“Breakfast is the most important meal of the day.”
No, it’s not.
We’re talking fat loss here so let’s look at the basics.
You need less calories.
You need to eat less.
Is removing a meal going to help?
Of course it is.
Nutrient timing plays a very small roll within fat loss, not that important.
Calories are THE MOST important!
Now I am not saying don’t have breakfast but what I am saying is you don’t really need it.
Especially not if you’re planning on eating shit like cereal bars, cereal or crumpets.
You’re throwing calories into the equation for the sake of it.
If you’re hungry eat, have something proper.
But if you’re late, working away or just ‘don’t have time’ then hold out for a few hours.
We can go days without food, you’ll make it to lunchtime mate.
For most, breakfast is one of the meals that lets you down the most as far as NOT containing ANY nutrients.
It's usually loaded with Wheat, Gluten and Dairy.
The 3 things the western world are most intolerant to.
Funny that, use your brains!
11 Reasons I hate 'Boot camps'
I’m not saying they’re a bad thing for you, I just don’t like them – here’s why:
1) It’s outside – not because it’s not good to be outside, it’s because the trainer wants to keep his outgoings down. They’re probably offering you a discount to retain you too because they’re too tight to spend more than 47p on an online advert for their business.
2) You’re limited – burpees, high knees, kneeling pressups… from here most exercises come from the ‘I just made this shit up’ book of exercises. What do they do when you become used to the stimulus from the exercise.
Urm, do more?
Nice programming bro.
3) Burpees, people are paying someone else to be told to do them. How is this happening?
4) Group Prescription – Oh yeah, you all want exercise? Here it is!
Imagine that happening at a doctors surgery.. “You all ill?” Here ya all go. Slight exaggeration but you get the drift.
5) I may be wrong but it’s called Personal Training because it needs to be personal. I highly doubt people are opening up about their emotional drives to over consume hedonic foods during a Wednesday night boot camp.
Exercise isn’t a holistic solution to composition.
6) People dressing up in military kit to take exercise. Whether you’re military or not it doesn’t mean you’re a better coach than someone who coaches in ‘civvi’ clothes.
7) ‘Beasting’, again a terminology I feel shouldn’t belong in the fitness industry unless you’re a sadistic bastard. In that case join Crossfit instead.
8) Programming – most is off the cuff, in most cases NO REGARD for impact, volume and stress on joints etc.
9) Form – You’ll see the same in Crossfit boxes that try and host a class with too many people. Poor form can be over looked leading to injury.
10) ‘The Completion Aspect’ as I call it.
Completion is seen as finishing the allotted exercise in the given amount of time with no regard to anything else.
BURPEES FOR 30 SECONDS GO GO GO!
No good stimulation of muscle tissue should or ever has been rushed.
11) It’s for the ‘keep costs down ‘fitness’ people of today.
Well, good luck when you purchase your next car, house or holiday keeping costs to an absolute minimum – nothing will go wrong there….
p.s I do genuinely think that ANYTHING that gets people off the sofa is a GREAT THING.
I could just list 2938 things better than a traditional boot camp...
9 REASONS YOU CAN'Y GET AN ASS
1) You think that doing the movement and contracting the muscle are the same thing. You think just because you lifted a 45kg deadlift that your glutes will have fired, functioned and contracted against the load, you’re wrong.
2) You don’t eat enough, you think that low calorie = better results. Well muscle is an entity the body doesn’t require necessary unless we have a sufficient amount of calories in our diet.
3) You eat the same calories every day, you think your caloric intake, like programming can stay the same – well actually you’d be better off splitting your calories into a share of days of too many and too little.
4) You think you can go through the entirety of your fitness and ‘lifting life’ without having to learn basic anatomy. If you don’t know the terms: hip hinge, RDL, hip flexion/extension, external rotation, pelvic tilt, dorsiflexion and many others then you’ll need to get clued up to get the best out of your lifting – if you need any help with that ask any of the girls I train, they’re probably more clued up than you are.
5) You lift in the same rep range every time you lift, if you’re getting used to it, chances are your muscles are too.
6) You don’t eat enough protein, don’t worry 90% of people don’t.
7) You under recover, you’d rather be on Instagram than be asleep. (That’s when muscles repair)
8) You think that a detox, cleanse, quinoa and vegan superfoods will get you a perky butt. I’ll simplify it for you, a great butt is a presence of lean muscle with an optimal amount of fat, not too much, not too little. Save the quinoa for the hippies.
9) You think that lifting your leg in the air is going to stimulate muscle tissue. I’ve said it before – Imagine me if you will, I’m in the free weights are of the gym, I’m 10 days out from California. I’m by the mirror, I’m doing bicep curls however instead of loading a weight I am trying to use the weight of my forearm and my forearm alone to stimulate the muscle.
I’d look like a complete idiot, right? Well, ladies when you’re waving your leg in the air for 50 reps, you’re kind of looking the same. TOP TIP: Instagram videos have one purpose and one purpose only, to get you to interact with it. These babes love to put up INTERESTING videos of lunge variations and ways to use the smith machine… I watch you girls re-enact them on the gym floor and well, you wouldn’t be reading this post if those worked for you, would you?
KEEP IT SIMPLE, BE CONSISTENT.
BOOM! It’s Friday!
As it’s been a busy week, let your hair down and have a few drinks in the sun this evening. BBQ over the weekend and maybe have a cheeky take-away in front of the tv tomorrow.
That’s cool but remember that your body doesn’t know it is a weekend, or even that a ‘week end’ exists.
All it knows is that extra calories are coming in and it has to deal with it.
So lets not eat like a twat.
If you are on a diet and have stuck to a rigid structure throughout the week, don’t go bonkers at the weekend as all your hard work will go straight out the window!
By this I mean, if you are working at a calorie deficit throughout the week, don’t then have a huge surplus at the weekend, as all that hard work and sacrifice will go to waste!
My 2 pennies’ worth, have a few bits that you wouldn’t have during the week and enjoy yourself.
Don’t go overboard as you still have a goal in mind.
The bigger your goal and depending on your time frame, have your luxuries to scale that. Most of all, be happy, smile and look out for one another.
Oh and enjoy your weekend 😉
Motivation is such a big part of every gym goers life. Whether it be summoning the motivation to even go to the gym in the first place or to do your absolute best when you’re there.
Motivation comes in many forms too, music is a big one for a lot of people, but it could be something like not letting your training partner down.
This is just one of many uses a training partner has!
I personally prefer training with a partner as I get an extra little push when I feel like I am fatiguing.
I also rely heavily on them to help me with safety and spotting. It’s not just what you get from the session which is why I like having a training partner, it’s the banter too bro
I much prefer to have a laugh when I’m in the gym rather than keeping myself isolated from interaction.
Don’t get me wrong, I work fucking hard (and I make sure my partner does too) but there is something to be said for enjoying a workout too, rather than just grinding your way through it everyday!
When you step back and look at it, this is one of the reasons Personal Trainers even exist!
Sometimes people just want to have someone with them when they are training to make sure they are heading in the right direction.
Of course there are a lot of benefits to having me as a personal trainer...
The good looks,
I bring 10 years of knowledge which you would otherwise be left to trawl the internet for hours and still not get a concrete answer, I make sure you are performing the correct movements (safely) and motivate you as you go along, but I can also be your training partner.
Whichever way you cut it, your training partner should be there for you come rain or shine, have your best interest at heart and make sure you get the most out of each session… sound familiar?
Let me know whether you prefer to train with a partner or on your own 🙂
If you are interested in training with a friend give me a shout, you can make some big savings too!
Finding the time to stay fit and healthy when you’re a busy mum can be difficult as demands from the children can make it almost impossible. Use these following tips to help you live a healthy lifestyle around your family.
1. Block out a preferred time to exercise. If you have an appointment you will be more likely to adhere to your plan.
2. You don’t have to join a gym to exercise. Your living room, garden or local park can be the perfect locations. Walking and taking the stairs when possible can be great calorie burners.
3. If you are time restricted, use full body exercises which will work more muscle groups in a shorter amount of time; A quick, simple programme you could follow would look like this:
4 sets of 15 reps of each exercise. Take 1 min rest between each set.
A1 - Squats
A2 - Lunges
A3 - Press ups
A4 - Banded rows
A5 - 45 seconds mountain climbers
A6 - 1min front plank
A7 - 30 second side plank each side
1. Include your children while you workout, it’s a great way of keeping your children active too!
2. Surround yourself with a network of mums and like-minded individuals. Having that support around you will make your fitness journey even more motivating
3. When it comes to nutrition, preparation is key. Take some time out once/twice a week to mass cook some healthy meals. Throw a load of mixed veg into a pan with some lean protein e.g. chicken or turkey and separate into bags for freezing. That way you have healthy meals ready to go.
4. Try not to pick at your children’s meals as these extra calories can add up very quickly and hinder your goals. Have your own healthy snacks readily available.
5. Use an app like MyFitnessPal which will help you track your calorie or food intake.
6. Adherence is key! Stick to a nutrition plan and exercise routine that is sustainable and enjoyable.
1) Do full body workouts
Workouts should focus on compound exercises that work as many muscle groups as possible. This leads to a better anabolic hormonal response to training, meaning greater testosterone release, ultimately meaning more muscle. Full body workouts also result in greater energy expenditure per workout.
2) Remember, you can’t out exercise a bad diet!
The foods you eat are going to have the biggest impact on you reaching your training goals. Eat real foods and focus on getting plenty of veggies and fruit onto your plate!
3) Keep it simple
Don’t over complicate training whether its weights or cardio, focus on quality work over quantity.
4) Perform maintenance on your body
Make foam rolling, mobility drills and stretching part of your routine. These will enhance performance, help prevent injury and make your body feel great.
5) Use weights to improve cardio and burn fat
Perform density-style circuits to improve work capacity, build muscle and torch body fat. Pick an exercise for each of the following movements; lower body, upper push, upper pull and core. Complete as many rounds as you can within 15 minutes working in the 8-12 rep range. This is a great way to train when time is short.
6) Find a training partner
Training partners will help push you harder and add an element of competition to workouts. Being accountable to a friend will improve adherence to any training programme.
7) Develop a pre-bed routine (I don't mean masterbating)
A lot is made of the number of hours you should sleep each night, but most importantly is ensuring the sleep you do get is good quality. Creating a pre-bed routine that involves habits such as reading, taking a hot bath, dimming the lights and including crabs in your evening meal all help to ensure a restful slumber.