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high reps and light weights for cutting

Do High Reps and Light Weights Get You Lean?

Want to get ripped? Like shredded? Be able to see all your abs, and see where your different chest and shoulder muscles separate? Then you need to use lighter weights and high reps! NO! This is completely wrong. If you don’t change anything else about your activity, and more importantly your eating habits, you will…
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eating carbs at night make you fat

Does Eating Carbs Late at Night Make You Fat?

Nope, eating carbs after 6pm, or at night, doesn’t do anything to make you fat. The only way carbs make you fat is if you eat them in a calorie surplus. But then, all the food you eat in a calorie surplus contributes to making you fat, not just carbs. Another Way to Look at…
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beginner full body workout program featured image

The Perfect Full Body Workout Plan for Beginners

What beginners do in the gym can be the difference between making gains, and making RAPID gains! So what’s the ideal workout routine for beginners just taking up resistance training? Well, just going to the gym and lifting weights is probably going to result in muscle gain for a complete beginner if done consistently. But…
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This is stupid: weights to build muscle, cardio to burn fat

How to Waste Your Time in the Gym: Weights to build Muscle, Cardio to Burn Fat

This is one of the biggest misconceptions people have about how muscle gain and fat loss works. Unfortunately, following this misguided information is one of the NUMBER ONE killers of muscle gains! Weights to build muscle, then cardio to burn the fat (bro!) It’s true, weights will definitely help you build muscle. It’s also true…
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Muscle Building Guide

How to Build Muscle

Ah, sweet, sweet gains. There’s nothing quite like trimming away the excess fat you gained during your latest bulk to reveal a sculpted body that looks a little bit better than it did the last time you were 8% body fat. “But how does muscle gain actually happen?” If you want to gain muscle, you’re…
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The 5:2 Diet

Fad Diets Ripped Apart: The 5:2 Diet

You may have heard of a fad diet sweeping across the country called the 5:2 diet. You may even know several people who have done, or are doing, this diet and have lost weight with it. Yes, this diet can work, but in my opinion it is one of the stupidest diets you can do.…
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Fat Burners: The Truth!

Things that Won’t help You to Lose Fat: Fat Burners

Fat burners – do they work? Short answer: No. Blog post over. “But why not?” I hear you cry. OK, the explanation, why fat burners don’t work The only way you will lose fat is by being in a calorie deficit. This means eating fewer calories than your “maintenance” – a particular number of calories…
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your cheat days could be the reason you're not making progress

Bullshit I’ve Overheard this Week – Volume 1: Cheat Meals

I’ve done all kinds of rubbish that was a waste of time and a waste of my energy thinking about it. Some of the bullshit I got sucked in by was: The paleo diet Fat burners Fasted cardio Starvation mode “Cheat” meals/days I remember what it was like for myself when I was just starting…
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gloves don't help you to lift weights

Stuff You Don’t Need – Part 1: Gloves

In many gyms, you’ll see people using gloves while they lift weights. This is because constantly gripping the knurlings (the rough, grippy parts) of barbells and dumbells will quite quickly give you calluses, usually where the base of your fingers meet the palm of your hand. People wear gloves to stop this happening. But is…
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bullshit overheard in the gym

Bullshit Overheard in the Gym

Unfortunately there’s a lot of false information spread in the average gym. Usually by people who talk too much and don’t know enough. When you hear advice being thrown around in the gym (even by qualified PTs) it’s a good idea to follow the Pareto Principle. This is also known as the 80:20 rule. You can…
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