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Build muscle and lose fat. Get leaner, get stronger, live longer.

This is stupid: weights to build muscle, cardio to burn fat

How to Waste Your Time in the Gym: Weights to build Muscle, Cardio to Burn Fat

This is one of the biggest misconceptions people have about how muscle gain and fat loss works. Unfortunately, following this misguided information is one of the NUMBER ONE killers of muscle gains! Weights to build muscle, then cardio to burn the fat (bro!) It’s true, weights will definitely help you build muscle. It’s also true…
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Muscle Building Guide

How to Build Muscle

Ah, sweet, sweet gains. There’s nothing quite like trimming away the excess fat you gained during your latest bulk to reveal a sculpted body that looks a little bit better than it did the last time you were 8% body fat. “But how does muscle gain actually happen?” If you want to gain muscle, you’re…
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The 5:2 Diet

Fad Diets Ripped Apart: The 5:2 Diet

You may have heard of a fad diet sweeping across the country called the 5:2 diet. You may even know several people who have done, or are doing, this diet and have lost weight with it. Yes, this diet can work, but in my opinion it is one of the stupidest diets you can do.…
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Fat Burners: The Truth!

Things that Won’t help You to Lose Fat: Fat Burners

Fat burners – do they work? Short answer: No. Blog post over. “But why not?” I hear you cry. OK, the explanation, why fat burners don’t work The only way you will lose fat is by being in a calorie deficit. This means eating fewer calories than your “maintenance” – a particular number of calories…
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your cheat days could be the reason you're not making progress

Bullshit I’ve Overheard this Week – Volume 1: Cheat Meals

I’ve done all kinds of rubbish that was a waste of time and a waste of my energy thinking about it. Some of the bullshit I got sucked in by was: The paleo diet Fat burners Fasted cardio Starvation mode “Cheat” meals/days I remember what it was like for myself when I was just starting…
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gloves don't help you to lift weights

Stuff You Don’t Need – Part 1: Gloves

In many gyms, you’ll see people using gloves while they lift weights. This is because constantly gripping the knurlings (the rough, grippy parts) of barbells and dumbells will quite quickly give you calluses, usually where the base of your fingers meet the palm of your hand. People wear gloves to stop this happening. But is…
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bullshit overheard in the gym

Bullshit Overheard in the Gym

Unfortunately there’s a lot of false information spread in the average gym. Usually by people who talk too much and don’t know enough. When you hear advice being thrown around in the gym (even by qualified PTs) it’s a good idea to follow the Pareto Principle. This is also known as the 80:20 rule. You can…
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Free Fat Loss Ebook!

This free ebook will teach you how to make changes to your diet that will result in easy, sustainable fat loss without cutting out carbs or your favourite foods!

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Free Workout Programs!

These seven free workout programs have been designed by me to optimally balance all muscle groups and provide ample stimulus and capacity for recovery. Perfect for building muscle.

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Free Recipes!

These free recipes are high in protein, easy to cook and are delicious! Perfect for supporting a fat loss or muscle gaining goal.

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Nothing Barred Fitness

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