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  • Muscle Gain
  • Nutrition
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January 2, 2019

Fitness Plus January formula for the gym!

It is no doubt that we all take some time off from the gym over Christmas and New Year and enjoy the festive period (yes, even us avid gym go-ers have too!). We will all consume more food than normal and drink lots of alcohol. Then, lo and behold, January comes; we feel crap and are ready to get bac...

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  • Muscle Gain
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March 12, 2018

Do I need to be doing cardio for fat loss?

All too often you’ll see people joining a gym because they want to lose weight. So typically, what do they do? They do 20 minutes on the treadmill, 20 minutes on the cross-trainer and 10 minutes on the bike. First of all, we need to understand why cardio is used in weight...

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  • Muscle Gain
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August 24, 2017

How to fix that back pain

The posterior chain is a set of muscles built up from the Bicep Femoris, Semitendinosus, Semimembranosus (Hamstrings) the Gluteals, including Maximus, Minimus and Medius and the Erector Spinae (lower back).

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  • Muscle Gain
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August 24, 2017

Which form of cardio is optimal for me?

A question often asked to us is, "what type of cardio should I do?" This is very dependant on what type of cardio you WANT to do. 400 Calories on the treadmill, is identical to 400 Calories on the Bike, cross trainer, rower etc. -
 Now admittedly there are different forms of cardio mainly HIIT (Hi...

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  • Muscle Gain
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August 24, 2017

Deciding on your goal and how to achieve it

If you take a look around you in the gym, everyone is working towards their goal. Therefore the variation in exercises will differ from person to person. What you need to decide on is what your goal is and don't take aspects from everyone else goal.

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  • Muscle Gain
  • Nutrition
  • Fat Loss
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August 24, 2017

Calorie Deficit vs. Calorie Surplus

How do you know if your in a Calorie Deficit or a Calorie Surplus? First of all we need to establish what a Calorie Deficit and a Calorie Surplus actually is, as some people assume calories are not important… believe us, they ARE! Calories are a unit of measurement, just like a mile or a centimeter...

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  • Muscle Gain
  • Nutrition
  • Fat Loss
  • Lifestyle
August 24, 2017

Focusing on things you dislike is more beneficial for you

We all have routines in the gym that we like. however, the routines/exercises that we don't like we typically avoid. A prime example of this is leg day! Most guys in the gym will avoid leg day as it isn't the same as getting a pump when training chest. A way around this could be adding on a couple ...

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  • Muscle Gain
  • Nutrition
  • Fat Loss
  • Lifestyle
August 24, 2017

The benefits of MyFitnessPal

The purpose of this post isn't for me to tell you about my new workout buddy! My Fitness Pal is an App for your smart phone developed by Under Armour. It is used to help track your food and macro nutrient intake throughout the day and week. Tracking food intake - everyone has an aim or goal when tr...

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  • Muscle Gain
  • Nutrition
  • Fat Loss
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August 24, 2017

Adherence is vital and so is recording what you do

How many of you keep track of things? In terms of exercise and nutrition to you track your calories and food intake? Do you write down a structured work out plan or do you make your workout up as you get changed for the gym? The key here is adherence, adherence works hand in hand with structure! Ho...

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  • Muscle Gain
  • Nutrition
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August 24, 2017

The key to being accountable and making progress

How many of you keep track of things? In terms of exercise and nutrition to you track your calories and food intake? Do you write down a structured work out plan or do you make your workout up as you get changed for the gym? The key here is adherence, adherence works hand in hand with structure! Ho...

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  • Muscle Gain
  • Nutrition
  • Fat Loss
  • Lifestyle
August 24, 2017

Why women should lift weights

When women join the gym or ask for a programme, the most common phrase we hear is "I don't want to look big and muscly like a man". However they always follow this up with, "but I want better shoulders, a nice toned back and good arms, with a perky bum". -
 When we use the phrase "tone" we are ess...

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  • Muscle Gain
  • Nutrition
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  • Lifestyle
August 24, 2017

Fibre: Your key to fat loss

Fibre and digestion go hand in hand. Its actually hard to say what the exact figure is for each person is to consume fibre, as too much can cause digestion problems. Our gut health is something many people overlook. Fibre is one of the nutrients that can actually help our gut. Fibre helps with dige...

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