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

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…
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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…
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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…
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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…
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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…
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burgers for bulking

Can I Eat As Much As I Want When Bulking?

One of the biggest reasons people fail to gain any muscle is because they simply don’t eat enough. You can: Train properly with progressive overload Get 0.8g+ of protein per lb of your bodyweight every day Follow a great routine Get the required amount of recovery Minimise stress But even if you do all that…
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how to deal with haters of your fitness journey featured

Haters Gonna Hate (and how to deal with it)

Do you receive hate for wanting to make a positive change? When I first started working out and changing what I ate 4 and a half years ago I was met with an incredible amount of resistance from friends and family. My girlfriend was supportive (she’s a good one, she’s now my wife) but almost…
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intermittent fasting

The Magic (or not) of Intermittent Fasting

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…
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weighing scales

Why Did My Cheat Day Make Me Gain 2 Kilograms?

So, the scale suddenly went up a crap ton after an epic cheat day? Don’t worry. We’ve all done it. You’ve been doing well with fat loss and been seeing the scale go down over the weeks and months. Then a “cheat day” comes along and “ruins” everything! Perhaps it was just one meal, or…
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one arm row strength increase

The Two Biggest Reasons Your Strength Gains Have Stalled

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. What gives? You’ve hit a plateau! This can be a frustrating experience. Sometimes, no matter what you…
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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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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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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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