8 Ways to Stop the Weekend Sabotaging Your Fat Loss Progress
You’ve had a great week. You’ve hit your calorie goals, tracked every bite, and nailed your workouts—even squeezing in time around your busy schedule. By Friday, you
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103 articles that will change what you do this week
Training and nutrition for men who would rather understand the reasoning than be told what to do. All free, and no email required to read any of it.
What those Scale Weight Fluctuations Mean for Your Progress
If you’ve ever stepped on the scale after a weekend of indulgence and seen a sudden jump in your scale weight, you might have felt panic or frustration. “That can’t
1 in 25,000 Men Over 35 Have Abs… Actionable Guide to Join Them
According to an astonishing statistic shared by World of Statistics on X, only 1 in 25,000 men over the age of 35 have visible six-pack abs. That’s just 40 out of ev
Ultimate Guide to Lean Bulking and Staying in Condition Year-Round as a Busy Dad
There’s a certain time of year when attention turns to bulking. When the days are getting shorter… The air is getting crisper… And seasonal treats like pumpkin spice
Are “Micro Workouts” the Answer for Busy People?
One of my most controversial opinions is that you can get in shape while working out for only 10 minutes at a time. Sounds crazy, right? You might think, “What’s the
AtivaFit Adjustable Dumbbell Review DT1166
If you’re like me, you understand the importance of a good set of dumbbells in your fitness routine. The challenge, however, is often about finding the perfect balan
Are adjustable dumbbells worth it?
Adjustable dumbbells have surged in popularity in recent years. What used to be a market dominated by a small handful, is now a market with countless brands to choos
Busy with work and kids? The ultimate guide to lifting and eating healthily when life is hectic
As a busy dad, you don’t have a lot of time for working out and eating right. But that doesn’t mean you can’t stay in shape! In fact, you can still get in incredible
Power Guidance Lat Pulldown and Triceps Pushdown Cable Attachment Set Review
I was fortunate enough to recently be sent the Power Guidance Triceps Pulldown Attachment and Cable Machine Accessories. The products are officially listed as: V Sha
13 Reasons why a Home Gym Is Better Than a Commercial Gym
I’ve trained in many commercial gyms – both cheap and high end. I’ve had gym memberships (which I used regularly) to budget, nation-wide chain gyms (like PureGym, Th
How Much Protein Do You REALLY Need for Building Muscle – Evidence Based View
If you’ve got a goal to build muscle, you need to be eating enough protein. There's some debate about how much is necessary for the growth of maximal new muscle tis
Everything You Need to Know About Meal Replacement Shakes
Meal replacement shakes have long been the go-to drinks for bodybuilders, athletes, 9 to 5ers, and dieters. People consume meal replacement shakes for different reas
Is Saturated Fat Terrible For Your Health or is this a Myth?
Saturated fat has a really bad rap. Common belief is that a high intake of it will increase your likelihood of developing and dying from cardiovascular diseases, hea
Is it Healthy to Eat Eggs? (Evidence Based)
This post about eggs and whether they’re healthy is adapted from a thread on twitter that I posted, which went semi-viral. If you’re not following me on twitter, you
Compound Exercises: How to Use them for Optimal Gains
Compound exercises: All good personal trainers will recommend them, but what are they and what are the benefits for building muscle?
Progressive Overload – The Seriously Important Principle for Your Gains
Progressive overload is an absolute must if you want to get stronger and build muscle. But what's it? Put simply, it's the gradual increase in difficulty of your w
10 Important 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 post will give you 10 tips to help you get started with
Can You Build Muscle with Light Weights?
Can you train with light weights and build muscle? You might think not, but there's lots of strong scientific evidence showing that you can!
Upper/Lower Workout Plan – The Perfect Program for Intermediate Lifters
Read this detailed article to understand why you should be following an upper/lower program and find the perfect example program!
Is it OK to Train With Weights 7 Days Per Week?
Can you work out with weights on all 7 days of the week and make progress? No rest days?! The answer is yes, but there's a lot to consider.
The Ultimate Home Workout Guide
A home workout plan is a necessity these days, and it's the difference between a bad week and a lost month whenever travel, illness or a shut gym gets in the way. I
The Perfect Full Body Workout Plan for Beginners
What's the best workout program for beginners in the gym and why is it full body workouts? Learn how to make optimal progress here!
How Neglecting Recovery Affects Your Gains
Recovery is when muscle grows. It doesn't grow in the gym. You break yourself down in the gym, and build yourself with nutrition and recovery
How to Accelerate Fat Loss by Walking
Walking really can help you to lose more fat. Read this post for an explanation of how, and to get some tips on how to use walking to lose fat.
Strength Training Tips for Beginners
Beginner to strength training? Read this to find out what some of the most common mistakes are that you should avoid!
How to Burn Belly Fat (The Truth!)
Get clear on how to burn belly fat. This post gives you an actionable introduction on how to get started and how long it will take.
What Should You Eat To Lose Fat?
What are the main things you need to know about fat loss and which foods should you eat to lose fat? This guide explains and gives examples.
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.
What's Meant by “Maintenance Calories”?
What's meant by maintenance calories and how do you figure out what yours are? What's the best way to use this info to lose fat or gain muscle?
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 train
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 act
How To Estimate Your Body Fat Percentage
This article will help you to estimate your body fat percentage so you can get more accurate results from calorie calculators.
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 befor
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
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!
Pso-Rite and Pso-Spine Review
I recently received a Pso-Spine for Christmas, and loved it so much that I sought out the Pso-Rite as well! What follows is a completely unbiased review of both. Wha
7 Common Mistakes People Make with Fat Loss
Fat loss is a bit of a minefield with all of the conflicting information, some of it trustworthy (and much of it not!). Here’s 7 common mistakes people make regardin
How to Prevent Muscle Loss in a Calorie Deficit
A calorie deficit is required to lose fat. There’s an abundance of information on this website about fat loss and getting into a calorie deficit, but here’s the very
Will Eating Carbs at Night Make You Gain Fat?
Eating carbs late at night, after dinner, and close to bedtime… That will make you gain fat, right? Your body loves to use carbs for energy, particularly for high in
Are You Training Upper Body Too Much?
It’s a common problem. People massively over train the muscles they’re so desperate to grow. They think more is better. More sessions. More exercises. More sets. You
How To Minimise the Impact of Cheat Days
Cheat days just happen sometimes, even when you’ve got the best intentions of sticking to your fat loss plan. Some people have them as planned and scheduled events.
How to Return to the Gym After A Long Break
If you've been out of the gym for months rather than weeks, this is a plan to return to the gym intelligently, without rushing, so you can get back to a normal rou
Can You Eat Refined Carbohydrates and Lose Fat?
Cereal, white rice, white pasta, white bread, bagels, donuts, candy etc. Can you eat all of this and lose fat, as long as you stay in a calorie deficit? If you’re th
People Who Successfully Lose Fat Counting Calories Do This Naturally
Some people count calories, achieve a calorie deficit, and manage to lose fat successfully – even easily! Others attempt the same, yet they really struggle with it.
“Starvation Mode” Preventing Fat Loss?
Is starvation mode the reason you're not losing fat? Read this post for an explanation of what's REALLY happening, and how to restart your fat loss.
How Quick Will You Lose Muscle if You Stop Working Out?
If you stop working out or going to the gym, how long will it be before you lose muscle? How do you keep muscle if you've an enforced break?
How to stay true to your diet goals
Some words of wisdom “People who don’t get sick of eating the same foods have the kind of physiques everyone is pining over.” There’s a lot of truth in that but you
How to Make Fitness Habits Stick
How do you build up discipline and willpower? People who learn of some of my habits say “I wish I had your discipline.” But no one is born with a great level of disc
Can Dieting Really Be Flexible?
Can you eat ice cream, cake, chocolate, doughnuts or whatever else you fancy, and still lose fat? Or do you've to eat the same things all of the time, and eliminat
How to Avoid Ruining Your Diet at Work
Workplaces are often where fat loss efforts are ruined. Here’s why: People leave open packets of cookies, boxes of doughnuts and other free food in the kitchen. Peop
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 f
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
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've to invest? Depends how important t
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
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
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 pro
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 incredib
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 fa
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
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
Does More Protein Mean More Muscle?
Protein, and the amino acids it provides to your body, is the building blocks of muscle. I see a lot of people eating a very high amount of protein. Like 2x their bo
Why Eating Clean isn’t Always Healthy
Eating Clean: An admirable goal for any wanting to lose weight and be more healthy. However, you should be aware of the role that calories play in weight loss and we
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
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 b
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 sp
The ONLY Equipment You Need for a Great Home Workout
Equipment is important for a great home workout. After all, if you’re past the beginner stage, you’ll need some external load that offers more of a challenge than ba
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 transf
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
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 nee
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
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 attendin
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 mistake
Every Nutrition Mistake I Ever Made
Here's every nutrition mistake I ever made before I figured out how to actually build muscle and lose fat optimally. Read this to learn from my mistakes!
The Fundamentals of Training for 95% of Your Results
Where are you focusing your mental energy for your fitness goal? Worry about perfecting the fundamentals FIRST before you look at anything else.
Can You Still Eat Out if You’re Tracking Calories and Macros?
Eating out is convenient, but it presents many difficulties for tracking macros and calories! I've got many tips to keep you on track. Find them here.
Plateau? Here’s how to Break Through It
Why have you hit a muscle building or strength plateau? There are a couple of reasons. I'll explain here and tell you how to get through it!
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 mi
Stop Testing Your Strength and Start Building It!
Maxing out in the gym all the time might seem like a good way to increase strength but it's a terrible idea! This is what you should do instead...
Food Shop for a Fat Loss or Muscle Building Goal
What do you need to buy in your weekly food shop if you're trying to build muscle or lose fat? It could be that you don't even need to change it that much!
Fat Burner Pills: Do they Work or Are they a Scam?
Fat burner pills are unfortunately quite popular. They don't work. Don't be fooled. Read this article for why they don't work and what to do instead.
The Best Way to Choose a Protein Shake or other Protein Supplement
Protein Shakes seem like an essential part of building muscle. However, you might not even need a protein shake. But if you do, which one should you buy?
Do Diets Work to Keep Weight Off?
Why do people regain weight after they diet? It's because they make an easy mistake! This doesn't have to be you! All revealed and discussed here...
Good Fats: Are they Really Good?
You hear a lot about "good fats" and how they can do all kinds of things - including help you lose weight. But is this really true? Answer: Not really!
Strategies for When Your Diet Goes Off Track
It happens. Sometimes you just can’t keep track of everything you eat, or you say “f**k it! I’m going to enjoy myself at this BBQ/Wedding/Holiday!” Life gets in the
Protein: How Much Protein is Needed to Build Muscle?
Protein is very important for building muscle, but how much do you actually need and what are the best and most cost effective ways to get it?
Why the Diet After Your Diet Matters
Once you’ve successfully managed to lose a load of fat, get absolutely ripped and reveal the muscle you worked hard for, it’s important that you keep dieting. Huh? Y
Calorie Surplus – How Many Calories to Build Muscle?
You need to be in a calorie surplus to build muscle, but how big should it be? Almost everyone who bulks makes this mistake! Don't let it be you!
How Many Reps and Sets Should I do to Build Muscle?
How many sets and reps should you do to build muscle? What are sets and reps? What's the best training plan for packing on muscle and ensuring progress?
Are you “dreamer bulking”? Prepare for Fat Gain!
Bulking! Great! Let's get some gains! But what are all those different types, and how do you ensure you pack on muscle and avoid just getting fat?
What's a Refeed Day and do I Need One?
What's a refeed day? How do you know if you need one? Is it just the same thing as a cheat day? How is it different? Find out how to do a refeed here!
What Does a Balanced Workout Program Look Like?
Balanced Workout Routines: important! But how do you know if you've got one? Read if you don't want to end up looking stupid or with injruies/bad posture!
Is Meal Timing Important for Muscle Gain or Fat Loss?
Meal timing is one of those things that people focus way too much of their attention on, thinking it's going to get them the results they desire. I've seen people
Why Meal Prep and Do I Need to do it?
Is meal prep really necessary to optimise fat loss or muscle gain? In my opinion you might want to do it, but not for the reasons you might think!
I want to “BLAST BELLY FAT!” What should I do in the gym to lose weight?
I’ve got some news which might be unwelcome. I know you want to know what kinds of exercises are going to make the fat cells shrivel up and die. Unfortunately, those
Do High Reps and Light Weights Get You Lean?
A common piece of advice is that high reps and light weights get you "shredded" or lean. Is this true? Or is this some of the worst advice you can follow?
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, al
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 NUM
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
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 lo
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'll lo
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 b
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 dum
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 thr
Nothing matches that.