Thursday, 23 April 2015

How to Build Muscle Fast: Best Muscle Gain Tips Part 2

You have decided that you want to add some more muscle to your frame. You have started a weight training program. You are eating "clean". But despite all this you see very little change in the mirror. Why aren't you gaining muscle? What do you need to do? How do you gain muscle?

Well if you don't know what is needed or you are stuck in your quest for muscle mass, you have come to the right place. Click here for part 1 of this two part series. Here are 5 more of my top muscle building tips:

Wednesday, 8 April 2015

Winners vs Losers: Mindset to Reach your Goals

Winners vs Losers: Mindset to reach your goals

One thing that is paramount in determining whether you succeed in your fitness goals (or any goals for that matter) is mindset. Unfortunately this isn't discussed enough. People always discuss about what is the best training method, program, exercises, diet etc but mindset always takes a backseat. But I would say in the long term mindset is probably the most important determinant in determining whether you succeed or not. I've seen this over and over again in people who start a fitness endeavor.

Sunday, 5 April 2015

How to Build Muscle Fast: Best Muscle Gain Tips Part 1

You have decided that you want to add some more muscle to your frame. You have started a weight training program. You are eating "clean". But despite all this you see very little change in the mirror. Why aren't you gaining muscle? What do you need to do? How do you gain muscle?

Well if you don't know what is needed or you are stuck in your quest for muscle mass, you have come to the right place. Here are 5 of my top muscle gain tips:

(If you are interested in fat loss click here)

Wednesday, 1 April 2015

How to Break Through Weight Loss Plateaus: Best Weight Loss Tips

Best Weight loss tips

OK you have have been trying to lose weight the last few weeks but your weight loss has come to a complete standstill. Why? What do you need to do? How do you lose weight?

Today I am going to present you a few weight loss tips and tricks. Actually they aren't really tips and tricks, those don’t exist, but golden rules to successful weight loss. So let’s get started.

First realise that if you aren't losing weight it is always because you are either eating too many calories and/or burning too little calories. Always. No exception.

Second realise that what you want is FAT loss, not weight loss. So the title should really be: How to break through Fat loss plateaus. As Weight loss can include muscle, water and food weight. And this isn't what we want, that is especially the case with muscle loss.

So here are 5 Fat loss tips and tricks:

Saturday, 28 March 2015

Slow Muscle Up Tutorial – How to do a Muscle Up

Today I am presenting a quick tutorial on how to do a slow muscle up. The muscle up is basically a calisthenics movement combining a pull up, a transition phase and a dip. It is probably the most well known of all calisthenics movements for a good reason: it looks cool!, it's practically useful and it efficiently trains the whole upper body.

There are two main muscle ups: the fast muscle up and the slow muscle up. The fast muscle up is the one most people perform and it involves using momentum and power to skip the difficult transition phase. On the other hand, the slow muscle up is a pure strength move where you have to rely on strength to go through the hard transition phase. For most people the slow muscle up will be more difficult to learn.

Enjoy the video below:

Main takeaway points are:

Friday, 13 March 2015

Your Body is your Temple

Your body is your temple. Those are true words. The one home we are guaranteed to have throughout our lifetime is our own body. From the moment we are born to the moment we die we will always live in the same body we were born with. As such we should take care of it and make sure it is functioning properly.

Even though we all know this, most of us take it for granted. We abuse our bodies by smoking, drinking, and taking drugs. We overstuff ourselves with heavily chemically processed, nutrient depleted junk food. All day we sit in our car, desk at work, and sofa in front of the TV with minimal daily movement. We don’t take time for regular, vigorous movement to balance, challenge and adapt our bodies. And before you know it we become overweight, depressed, stressed, lacking in energy, we lose our drive, we develop low self esteem/image, we develop all sorts of diseases and ailments including hypertension, diabetes, heart disease, atherosclerosis, arthiritis, COPD, osteoporosis, arthiritis, stroke, and all sorts of inflammatory and bowel conditions. And yet even then, despite all this damage, we continue to take our bodies for granted. But rather than making a balanced lifestyle, health promoting change, we then start popping dozens of expensive medical pills with all sorts of negative side effects.

People think that popping pills will sort all their problems but it doesn’t

Saturday, 28 February 2015

Why Calisthenics?

Pistol Squat
Pistol squats: Great calisthenics exercise targeting lower body, core and balance.

The Fitness Industry

I have been into the fitness movement for well over a decade. First picking up a weight at the age of 14. And I can tell you that there is a lot of misconceptions and nonsense in the fitness industry. Most of the advice out there is wrong, uninformed and/or misleading. I look at a fitness magazine and all I see is supplement adverts, articles promoting supplements, pictures of steroid using models being pushed as natural, and uninformed advice based on the latest fad. I go to the gym and I see a range of different free weights, cardio machines, balance boards, the latest core stability contraptions, vibration plates, etc. And most of them are downright unnecessary or pointless. I watch the infomercials and web adverts, and all I see is marketing hype and sales pitches trying to sell you something you don’t need by telling you what you want to hear. All kinds of supplements are promoted as the next big thing yet most of them don’t have any research supporting their use. The point is most things out there are unnecessary if not downright misleading.

I have been mislead myself many times in my fitness journey, and hence wasted a lot of time and money on unnecessary contraptions and ideas. And I do not wish the same for you

Monday, 23 February 2015

How to get a six pack

Sic Pack Abs

How do you get a six pack? How do you get those abs of steel? That is what everyone wants to know. And the way most people approach it is wrong.

This post may be disappointing to some and for others it may be an eye opener. But it is the truth.

To get visible abs like a fitness model or one of those infomercial models takes a lot more than the latest ab gadget (they don’t work and are a complete waste of money). To get those abs you need an entire whole body transformation. And this requires a long term commitment to a careful diet, progressive resistance training and some cardio. Basically it is hard work.

First of all, everyone has abdominals, abs, six-pack or whatever you want to call it. Whether it is the fitness buff in the gym, the obese guy on the desk or the skinny guy running a marathon we all have a six-pack. The only difference that determines whether the abs are visible or not is the fat layer covering the abdominals. In other words, we need to lose the fat to get visible abs.

How do I get the abs?

Have you ever seen anyone with chiseled abs who also had “man boobs”, flabby arms, fatty thighs, etc? Most likely no

Tuesday, 17 February 2015

Is body recomposition possible?

Body Recomposition

First what is a body recomposition? A body recomposition is basically building muscle and losing fat at the same time. It’s the holy grail in bodybuilding, fitness and it’s basically what most people want to achieve when undergoing a workout regimen. A lot of people who have been in the fitness world for a long time believe, with the exception of beginners, it isn't possible. They believe you need to go through cycles of bulking up and cutting in order to achieve a great body.

It may come as a surprise that I do not share that opinion. As a matter of fact, this study suggests that a body recomposition is indeed possible

Tuesday, 3 February 2015

Benefits of Outdoor training

Outdoor Park Calisthenics

Doing outdoor training has a lot of benefits compared to training indoors or in a gym. Here is a brief list of benefits from outdoor training:

Saturday, 3 January 2015

Structure and Progression

One of the two most important components of effective training is structure and progression. Unfortunately this is what is lacking in most people’s training, and this is one of the reasons most people don’t get results in the gym. The way the average Joe approaches training is like the lottery, they do random exercises (without paying attention to correct exercise choice, weights or reps) hoping that something they do will give them results. Unfortunately, it doesn’t work that way. I can’t tell you how many people I’ve talked to, who go to the gym, who repeat the same thing over and over again but don’t know why they are doing it, or how much weight or reps they did last time. Or they might be following a generic program from some magazine, again with no idea why they are doing those exercises, or what weights and reps they are doing each session. Most people think as long as they train themselves to the ground they will get results. Well all of this will only get you so far. What these people lack is a structured progressive training plan specific to their goals