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

50 Tips for Fat Loss Without Counting Calories

I get it… You KNOW that fat loss happens when you’re in a calorie deficit… But ensuring you’re in a calorie deficit means tracking calories, maybe weighing foods and using MyFitnessPal. If that just all seems like too much hassle for you, I’ve got 50 tips you can follow which are going to make it…
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How to Calculate Your Macros for Fat Loss

Want to know EXACTLY what you should be eating for fat loss? Well, it doesn’t have to be all boring foods and eating exactly the same things every day. You can eat bread and lose fat. You can eat rice and lose fat. This is the best one, you can EVEN eat chocolate and  ICE…
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How to Work Out Your Macros for Bulking Without Gaining Fat

You can put on muscle eating any foods you like, provided they fit into a good macronutrient split. This post will teach you how to calculate a good macronutrient split for yourself that, if followed, will lead to muscle gain with minimal fat gain. Some Pre-requisites for Muscle Gain You must be strength training, lifting…
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The ONLY Equipment You Need for a Great Home Workout

I’ve had a load of great workouts at home. At one point I had a 7 foot barbell which I used to keep standing up in the corner of the living room, and plenty of plates to go on it. This allowed me to do: Cleans T bar rows Front squats Overhead press Barbell biceps…
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Why Does Christian Bale look better than me at the same weight?

One of my clients asked me an interesting (but common) question when I was chatting to him today. He had been reading about Christian Bale, and his remarkable transformations for his roles. If you aren’t aware, Christian Bale is a famous actor. He’s over 6 feet tall (Google says 1.83 metres which is about 6’1).…
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Starvation Mode is Bullshit

“My fat loss has just completely stopped, I think I’m not eating enough to lose fat!” “I was losing fat, but it’s not shifting anymore. Could I be in starvation mode?” Don’t ever utter words like that. If you ever get frustrated that you can’t lose any more fat, and you think even for a…
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Discipline is a Muscle – You Need to Train It

I wake up in the morning at 5am to train before work. I write on my commute, and study for my qualifications on the way home. When people ever ask me what time I need to get up to train before work, or how I find time to study around a full time job, training…
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The Greatest Muscle Building Secrets No One Talks About

Build 10kg of solid muscle in 27 days! Put 20kg on your bench press in 2 weeks! Get on the fast-track to size! This post will tell you how to do NONE of these things. That’s because they’re not possible (barring maybe the last one – depends what your definition of “fast-track” is). Fitness marketing…
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10 Tips for Gym Newbies

When you’re just getting started in the gym, you can really feel like you don’t know what you’re doing. This feeling alone is enough to deter many people from ever going back. I’ve been there. I used to wander around aimlessly, without much of a plan. I’d go from one machine to the next, my…
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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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