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  • Muscle Gain
  • Nutrition
  • Fat Loss
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March 20, 2018

How much protein should I consume?

First of all we must ask, what is protein and why should we eat it? Protein is a key substance in the body aiding the maintenance and growth of muscles. Therefore, if we are exercising, in the gym or elsewhere, we constantly need a good supply of protein to keep our muscles and body at optimal healt...

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

What is the soreness after the gym?

Delayed Onset Muscle Soreness or "DOMS" for short is the soreness and ache in a muscle after exercise. This can happen anywhere between 24 hours to 36 hours after exercise. Most beginners will get DOMS because the muscle fibres are not used to tearing and being put under tension and stress. This me...

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

What to eat pre and post workout and why its important

We get asked all the time what is best to eat pre workout and post workout. The simple answer is it all depends on what time of day your working out and what you can manage to fit in before hand. Some people train late evening which means they can afford to eat before the gym but sometimes skip a m...

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

Lifting heavy vs Lifting correctly

In order to build muscle we have to lift weights. Theres no doubt about it. However, where most people fall short is lifting too heavy. This can be down to a number of reasons...

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