Quick at home cardio

After a long day and commuting I do not need performing cardio to be long or laborious… so, having taken a bit of inspo from Mr. Ben West (@benwestfit, see photo!) I just smashed out a quick “8 minute and 8 second” mini session in the kitchen. Best of all, no equipment was needed at…

Simple Macronutrients

   Carbohydrates: Make majority = Build muscle mass. Fats: Make majority = Control insulin. Control levels for easier fat loss. Protein: = Maintain muscle. Keep amounts level with amount of lean muscle. Stop believing the government guidelines. AVOID THE STUPID IMAGE ABOVE! Done.

Ladies sculpt yourself a toned bum and legs Part 1 of 3

Part 1 of 3… First up jump on a treadmill or cross trainer (gym based) or go for a light 5 minute jog (non-gym), to warm up – getting your heart rate up, a slight sweat on and to lubricate your joints ready to work. Raise up onto tip toes – land in a low…

It’s Shrove Tuesday! THAT MEANS PROTEIN PANCAKE DAY!

So, a day of high calorie, high sugar food… But it doesn’t have to be. Here you’ll find recipes for healthy, low sugar and high protein varieties! Enjoy, promote muscle building and recovery AND feel less guilty for it! (Toppings listed after base recipes). Vanilla Pancake; 60g rolled oats, 1 scoop Casein Protein (Vanilla for…

Workout Supplements

Pre Workout – Pre as above, Intra = MyProtein Exceed, Post = Theproteinworks vanilla whey isolate with 40g porridge oats in water.

Chest Blast

Get ready and mentally focused before this workout as its a “dig deep” one. Pre workout – 2 scoops Genetic Supps Sustain, 1 small scoop L Carnitine, 1 small scoop D Aspartic Acid. Superset 1: Incline DB press and flat DB flys Superset 2: Flat DB press from the hip and flat thumbs up flys…

Chest Blast

Get ready and mentally focused before this workout as its a “dig deep” one. Pre workout – 2 scoops Genetic Supps Sustain, 1 small scoop L Carnitine, 1 small scoop D Aspartic Acid. Superset 1: Incline DB press and flat DB flys Superset 2: Flat DB press from the hip and flat thumbs up flys…

Upper body strength

Deadlifts – 5x 3-6 Barbell Bench Press – 5x 3-6 Weighted wide grip pull ups – 5x 3-6 Barbell Military Press – 5x 3-6 Remember to have enough rest in between sets, this needs to be at least 2 minutes but between 3-5 is optimal. This is because your low rep maximal strength lifts use…

Modified Rob Riches MMA style circuit!

Circuit day again and had an awesome twist… After watching Rob Riches video on trying out MMA training, I decided to try out the strength endurance circuit. It went like this: Explosive incline DB press x 12 Explosive press ups (hands and feet off the floor) with hands pressing on two upturned Bosu’s (blue side…

African style turkey

Double turkey for me today! A Moroccan style rub for my post workout/lunch and a spicier rub on some or “dinner”. Both served with RAW spinach, green beans and kale. Fats coming from omega 3 tabs this week as its so close to shoot date. Eat clean!!! Great deals on supplements – click me!

PHA training – how to get SHREDDED

Just a quick one – the CV I prefer to use which has enabled me to absolutely shred my body fat in just 3 weeks… PHA. I’ve posted about it before, but adding a new one as its currently massively relevant to my training, enabling to reach my current goals a lot easier than any…