Bullshit, Brawn and Business

So the age old question remains; What form of cardio is best? Firstly, 'best' for what exactly? Well, if you're training to lose fat then I'd advise adding some form of cardiovascular exercise in 2-3 times a week to increase the size of your calorie deficit and help speed up your fat loss. So in this post I'm going to give reveal which form of cardio is the best for fat loss. I'm bulking do I still need to do cardio? It's not absolutely essential but I'd strongly advise that you keep at least one cardio session a week in your training schedule to keep you relatively well conditioned as stopping cardio all together will make it even more painful than it already is when you come to diet down and lose fat. What's 'best' HIIT (High Intensity Interval Training) or LISS (Low Intensity Steady State)? THERE'S NO DIFFERENCE. DO WHAT YOU ENJOY. A benefit to HIIT is that it is often quicker and can be done pretty much anywhere, even in a ho...

Today I just want to drop a quick post on having realistic expectations about the adaptations that you can expect your body to make when you are training and dieting. Time and time again I speak to people who tell me that they're struggling because they're either a 'hardgainer' and can't build muscle or that they have a 'slow metabolism' and that they can't lose weight, usually after following or reading a programme set out by a media outlet such as 'Pack On 5kg of Muscle in 6 Weeks' or 'Lose A Stone in a Month'. Well I have news for you... YOU ARE NOT A HARDGAINER NOR DO YOU HAVE A SLOW METABOLISM! You simply aren't giving your body the time and consistency it needs to adapt. When I first started training I was as short-sighted as anyone when it came to my expectations regarding the rate at which I expected to change. I was under the impression that I could turn up to the gym, throw a few weights around, eat reasonably 'he...

So your holiday is 6 weeks away, you've had a sloppy winter and an event packed summer, you get out the shower, look in the mirror and realise you look like a sock full of custard. It's time for drastic action.  First port of call = The internet! Whack in "How to lose fat fast" OR "How to build muscle fast" and BANG up come the results.  Unfortunately 99% of these 'shortcuts' are BULLSHIT! And because I'm so generous I'm going to explain why these 'shortcuts' are BS and explain how to actually get into the condition you want! Myth 1 - Fat Burners - Yes, they do have some benefits such as giving a caffeine boost and therefore mildly suppressing appetite. However, a good strong cup of coffee will also do this and it will save you £££'s. However, the effect of fat burners or coffee will be pretty much non existent if you aren't training 4+ times a week and in a calorie deficit. Myth 2 - Training With Your Hood Up ...

So this week is a landmark week, well sort of. This week is the first in my 6 weeks to shredded programme and the first week of incorporating Huel in my diet. For anyone that isn't aware of what Huel is a nutritionally complete powdered food ​that contains all the proteins, carbs, and fats you need plus at least 100% of the European Union's "Daily Recommended Amounts" of all 26 essential vitamins and minerals​. So you know you won’t be deficient in any essential nutrients. Now, I'm already well aware that by this point in the article many of you will be sceptical about powdered food, probably because you're thinking along the army rations line. Huel is not a ration, it is however, a convenience tool. My reason for bringing Huel into my diet is because it is nutritionally perfect, which will aid me on a calorie restricted diet and can be prepared in a matter of seconds, which makes it perfect when I am in a rush or on the go. Huel is also hugely cost effectiv...

I have been training for 3 years now and I have learnt an awful lot in that time and what I'm going to do in this article is outline the things that I've learnt along the way, often things that I wish I'd of learnt sooner and I may outline why I wish I wish I'd of learnt them sooner. 1. There are no shortcuts to results. You're not going to put in a week of training and wake up with your dream body. It takes months, often years of hard work, dedication and consistency in every aspect of your training. 2. Getting your diet right is the key to getting results. I could make a bet that 95% of people who train do not know exactly how many calories they are consuming each day, how to measure many calories they are consuming and what items are calorie rich and calorie efficient. 3. In order to burn fat you need to be in a calorie deficit (you need to burn more calories than you consume). 4. By the same measure in order to consistently increase muscle and body mass ...