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

how to burn belly fat

How to Burn Belly Fat (The Truth!)

“How to burn belly fat” is one of the most asked questions of people just getting into fitness. In fact, not counting all the different variations of that question, over 12,000 people in the US type that question into Google every month. Unfortunately, the answer isn’t as straightforward as people probably want to believe. People…
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What Should You Eat To Lose Fat?

Fat loss is simple. That doesn’t mean it’s easy, but it IS simple. If you want to lose fat, the number one thing you need to address is your diet. Read this post for a breakdown of everything you need to know about how to eat for fat loss. This will cover: The number one…
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Why You Should Change Your Mind

How often do you change your mind on something? People often think that changing their views on something is a sign of weakness and a indicates a lack of character. ​I actually think it’s the opposite. It takes a lot of guts to change your mind, especially if you’ve been vocal on something and ESPECIALLY…
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balance maintenance calories

What is Meant by “Maintenance Calories”?

One of the most important concepts you need to understand, whether you want to lose fat, or build muscle, is the concept of maintenance calories. Your maintenance calories and how many calories you actually take in on an average day, is going to be what determines 80 – 90% of your results. Quick Recap: What…
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StrengthLog Review

StrengthLog Review – Workout Tracking App

Recently, I’ve been using StrengthLog to track and analyse my workouts. The app has been fantastic to use and has really added an extra layer of analysis to my training that has been incredibly valuable. Progressive Overload If you want to gain muscle, you need to be doing progressively more and more over time. This…
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Strength Training Plan For Building Muscle When You Have No Time

What should you do if you barely have any time to train? You definitely shouldn’t do nothing! Something is A LOT better than nothing. In fact, a minimal plan may actually be the best plan you could follow. The following post is adapted from a thread I had on twitter that went viral. Read on…
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How To Estimate Your Body Fat Percentage

Body Fat percentage is quite literally the percentage of your mass that is made up by fat. If you weigh 200 lbs at 10% body fat, you will have 20 lbs of fat on your body and the rest (180 lbs) will be lean mass – muscle, bone, skin, organs etc. and some water. Weigh…
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How to Effectively Warm Up Before a Weight Session – The Ultimate Guide

This excellent guide is a guest post from Ben of Gram Fitness. This guide is designed for lifters short on time, who want to know how they should be warming up before a lifting session. This guide busts some common myths, provides a simple routine you can follow and links you to examples so you…
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Cardio or Weights for Fat Loss?

This post is a guest post by Ben Leeder, online coach. Follow him on Twitter and Instagram (links below). About the Author: “My name is Ben Leeder, and I’m an Online Coach, trying to help people achieve goals they didn’t think they even could. Health and Fitness can be a very overwhelming place to be.…
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Crossgrips Review Featured Image

Crossgrips Review: Way Better Than a Regular Doorway Pullup Bar!

A couple of years back, I replaced my original doorway pullup bar, with one that had the ability to fold flat. This was great! Now it would fit easily in a cupboard! After using it for a while, I realised it was damaging my door frame pretty badly. I also threw it in the back…
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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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