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

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Fat Loss for Beginners

It wasn’t January when I got into fitness. It was four and a half years ago in June 2014. Ironically, this was spurred by something that happened when I was attending a funeral. Before it started, we were waiting outside and my phone rang. It was my sister. “Robert, you’ve got to come straight away!”…
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Gym Mistakes to Avoid: I’ve Made All of These!

Following on from the last post, “Every Nutrition Mistake I Ever Made”, I thought it would be worth also doing one looking at all of the lifting and exercise mistakes I ever made. Once again it’s worth stating that everyone’s journey is about learning lessons as you go. Don’t try to be perfect straight away.…
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Every Nutrition Mistake I Ever Made

When I first started working out, it wasn’t long before I realised that not paying any attention to my nutrition was probably a big mistake. I didn’t want my diet, or lack of attention to it, to negatively impact the work I was putting in. The problem was, I didn’t really know where to begin.…
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The Fundamentals of Training for 95% of Your Results

Building muscle and losing fat is very simple. There’s no need to over-complicate it – focus on perfecting the fundamentals FIRST. There’s too much “gossip” thrown around online and in the gym about cool sounding techniques people are using to (apparently) get incredible results. Ignore it. Most of it is not relevant to you (or…
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Can You Still Eat Out if You’re Tracking Calories and Macros?

One of the biggest causes of stress for some people who track their macros or calories, is eating out. You’re not going to know how many calories and macros are in restaurant or fast food. As long as it’s just a one off and you’re not doing this all the time, you need to relax…
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Plateau? Here’s how to Break Through It

At some point during your strength training journey, you may find you’ve hit a plateau. The weights just aren’t flying up anymore. It seems like you’ve been lifting the same weights for months. Workouts are getting more difficult. You’ve hit a plateau! This can be a frustrating experience. Sometimes, no matter what you try, it…
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Cardio Does Not Burn Fat!

Ask people in the gym, why they’re doing cardio and you’ll get a range of answers. Some of them will say “to burn fat”. Depending on what else they’re doing, they might be completely wasting their time. Cardio does not burn fat. This is a common misconception. In fact, there is nothing you can do…
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Stop Testing Your Strength and Start Building It!

You should not be lifting your absolute maximum in the gym often! If you’re doing this every week, or worse, every workout, then you could be really holding back your own progress. I’ve been there myself… When I had been training about a year and a half, I had progressed quite well with my deadlifts.…
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Food Shop by a Gym Guy

Food Shop for a Fat Loss or Muscle Building Goal

Going to the gym, strictly following a workout plan and watching what you eat is supposed to be expensive, right? Won’t your food shop have to contain lots of special foods? It’s probably going to cost loads of money too, yeah? No! It doesn’t have to! If you were to see my food shop you…
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Fat Burner Pills: Do they Work or Are they a Scam?

You’re browsing your favourite online protein store and you see something under the “products you may be interested in” heading: fat burner pills. ”So I can just pop some of these and the fat will just melt away from my body?” This happens to all of us at some point on the road to pursuing…
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