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Give your muscles what they need

Making sure you give your muscles what they need at the right time is crucial. Too often I see and hear people putting in such hard work in the gym to only go and waste it in the kitchen. The food you eat should always fit the type of training you are doing. This will help you get the results you deserve for your hard work. Of course you need to be able to relax and you can’t expect to eat completely healthy every meal everyday. I always allow myself to still enjoy good foods throughout any diet but everything...

I got results faster with these 3 tips!

A structured training and diet plan that you follow consistently is one of the top tips that got me results. Without this you are already unprepared. In the early days I would just go to the gym with a muscle group in mind and make it up as I went, then returning home just to eat whatever was in the fridge.  I soon changed this and my physique soon changed too.  Even with a training plan you can still end up slowing progress with a common mistake that I still make. How many times have you repeated a workout you...

Getting that aesthetic physique you want

The first thing that comes to mind when getting lean is usually food.  I find it’s the most common mistake people make when trying to shred, too many times people spend far too long on finding what works in the gym when they should be focusing a lot more on what works for them in the kitchen.  People ask me what the best things are to eat and I always promote the concept of keeping it simple.  With every type of training a consistent healthy diet plays a big part especially when trying to burn off that last little bit...

Dispelling the Myths and Abs

The most common question I get asked has to be 'How many times a week do you train your abs?' There are so many different views on how you need to train your abs to gain size as well as definition. The most over-looked factor has to be diet..... you can train your abs for years and still never get a 6-pack unless your diet is on point. Your body fat has to be low enough for them to show through. The upper abs are the most dominant and we generally hold more fat lower on our stomachs making it harder...

Mixing It Up

One of the biggest mistakes I see, and hear about, is people walking into the gym and hitting the same workouts week after week.  Don't get me wrong.... I have done this myself and it is very easy to do... but, it isn't the way forward when aiming to accelerate your muscle mass gains.I aim to always be changing it up and keeping variety in my training, whether it be mixing up the order of exercises, or mixing up tempos, reps & sets.  It is however important not to lose track of structure - mixing it up is great, but...

Improving a Weakness

I get asked a lot by you guys about how to improve a certain area of your physique. Personally if I'm looking to improve a particular part of my body I aim to incorporate another session focused on that area. Incorporating different exercises, reps and tempos are key & it's all about finding what works for you. I see people training the same way over and over and expecting change. If something isn't working and you have hit a plateau then you need to make a change. Try mixing up muscle groups and moving away from the ordinary.  Here is...

Being Consistent

Too often I hear of people not sticking to their training or diet, or even both, which leads them to get erratic and less than ideal results. Seeing progress is key to staying motivated towards your goals. Only by staying devoted to both your training and your diet, will you see the results you want and should be getting.  When you hold back and put half the effort into your training and diet then you will only gain half the results.  I hear the saying its '70% diet and 30% training', and use these words myself, so although I agree with...

Are you ready for the Complete Cutting Plan

So spring is here and summer is fast approaching. After a successful bulk, my mind has turned to getting lean.  I have reached the size I set out to achieve and can’t wait to reveal the results by running my cutting plan.  Over the last month I have been developing a great plan that I can share with you, and I’m launching it today and making it available via my website It is based on all my past experiences – taking the best and putting it into one plan containing everything you will need.  That’s why I have called it the...

Getting your body into a routine

I find my body loves to be in a routine from waking up and having breakfast at a particular time, going to the gym at a set time or having my protein shake after. The more we do it the more we will want to do it. ‘Consistency is the key to success’  is one of my favourite sayings because it sums up the most common mistake I see people make when expecting results. You must stick to your training and diet consistently to gain the results you want. It’s all about getting our bodies into a healthy routine..... not...

Are you working hard enough?

So this is a massive problem that I see on a regular basis in the gym with people not achieving results.  Obviously there are other factors such as training structure and diet, but intensity is key for maximum impact.  If you train with an average amount of effort, you will only get an average outcome. You need to train with the intention of getting results and this means training at an intensity that takes you beyond the norm.  When I train, I lift to failure almost every set, unless I am working on gaining strength which requires a different approach....

Your Progress

I am seeing such great progress from both guys and girls running my plans! Seeing these results is the most rewarding aspect of my involvement in fitness, and it reminds me every time I get a photo sent to me, or an email telling me of a success, why I do what I do.  The progress pics from everyone not only inspire me, but everyone else that comes by my website or social networks. I get a lot of enjoyment from answering all your questions and reading updates on how you are doing - it keeps me motivated, as does...

Integrating a fitness program into a busy life

I often hear that lack of time is a massive restraint holding people back from achieving their fitness goals.  It is difficult to fit a full regime into your day when juggling work and family commitments and finding some 'me' time.   Getting your body in shape these days doesn’t have to be about four gym sessions per week - a much more flexible approach is available, and one that doesn’t require the expense of  a Personal Trainer 1-2 times a week.  Although the full gym commitment may suit some people, for others the gym can be combined with home...