fbpx

Blog

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

How to stay true to your diet goals

Some words of wisdom “People who don’t get sick of eating the same foods have the kind of physiques everyone is pining over” Those are the words of Mitch Heaslip (@MitchHeaslip on Twitter) – someone who I highly recommend following, along with myself (@Rob_NBF). There’s a lot of truth in that but you don’t have…
Read more

How to Make Fitness Habits Stick

How do you build up discipline and willpower? People who learn of some of my habits say “I wish I had your discipline.” But no one is born with a great level of discipline. As humans, we naturally seek the path of least resistance. We follow the dopamine spikes. We do things that feel good…
Read more

Can Dieting Really Be Flexible?

Can you eat ice cream, cake, chocolate, doughnuts or whatever else you fancy, and still lose fat? Or do you have to eat the same things all of the time, and eliminate anything containing sugar, or sugar and fats together? My experience with flexible dieting I used to do the Paleo diet. I lost fat.…
Read more

Workout at home during coronavirus isolation featured image

Home Workout Plan For Coronavirus Isolation

The current coronavirus outbreak has a lot of people worried about going to the gym and catching it. In some places people are physically unable to go to the gym as it has been closed. Other countries (like Italy) have been put on complete lockdown. To avoid spreading the virus around the country, people are…
Read more

How to Avoid Ruining Your Diet at Work

Workplaces are often where fat loss efforts are ruined. Here’s why: People leave open packets of cookies, boxes of doughnuts and other free food in the kitchen. People bring snacks and “treats” back from their holidays. You make everyone else feel bad if you tell them you’re on a diet. People will try to get…
Read more

Can Intermittent Fasting Help You Lose Fat?

.Being in the health and fitness space, people often tell me about their new diets or fitness plans. This happened the other day: “Hey Rob, I’m trying intermittent fasting!” “Oh cool, do you find it helps you to eat less?” “Uh, no – I just only eat within a 6 hours window now, usually between…
Read more

How to get started at the gym

How do you get started at the gym? How do you go from nothing, which you do now, to being seriously strong, with a head turning physique? Many will tell you that you need to be doing free weights and bodyweight exercises if you want to build serious strength that transfers over to the real…
Read more

strength training reasons featured

10 Reasons You Should Be Strength Training

Strength training will get you an impressive and aesthetic looking physique. But is that really worth it for all the time you have to invest? Depends how important that is to you. The good news is, that’s not the end of the benefits BY ANY MEANS! Here’s some of the best benefits of strength training…
Read more

featured image lose strength break from gym

Why You Lose Some Strength After a Break From the Gym

Do you lose muscle when you go on a two week break from the gym (or longer)? It can feel like that has happened, especially when you’re not able to lift the same as you did on your last visit. However, there are other things at play here, and the short answer is no, you…
Read more

new bulking strategy

How To Minimise Fat Gain When Gaining Muscle

After getting very lean (I naturally find this easier to do), it’s time for a muscle building phase. This requires the intake of more food! Unfortunately, there’s a problem that always seems to rear its ugly head whenever I do this, I get fat too quickly! It happens pretty much every time I try to…
Read more