Calorie deficits

So, you’ve got past the kindergarden level of nutrition knowledge, you know it’s all about calories. You’ve stopped worrying about carbs or sugar and realise that your weight loss or gain is primarily down to how many calories you eat and expend.

Well done, some people never graduate to this big boy nutrition knowledge and stay in a perpetual loop of cutting carbs and alcohol out completely, and heavy restrictions followed by binges.

Not you though, you’ve got a gold star, you’re well on your way to getting a PhD in abdominalology.

Getting ripped and shredded is now easy.

Except it’s not.

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How To Supercharge Your Motivation For More Muscle, Confidence and Happiness

Why do some people achieve everything they want in life? Wealth, health, a head turning physique, a beautiful family and a nice car to shepard them around in.

While others struggle to ever really get going, never achieving their life goals, working a job they hate, driving a banged up sluggish car that could break down at any minute, just like their body.

Fuck knows.

I don’t think i’m qualified to answer that question, i’m not sure who is anyway.

But it IS my job to help people change their behaviour, change their physiques and potentially help change their life.

Some people suceed, some people don’t, but why? What is the difference between these people?

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How To Train For Maximum Muscular Gains

I think it’s fair to say the fitness world at large has come around to the idea of weight training. No longer just for bodybuilders or macho types, everyone seems to be hitting the iron these days.

But it’s not as simple as stumbling in the gym and doing a couple of exercises, there is more to it than that.

If you want to maximise the time and effort you put in the gym and gain muscle at the fastest rate possible, you need to follow a sound training programme.

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English Football Failures and Why You’re Not Muscular

For a country whose seemingly mad about football, as a national team we’ve been…crap.

At least in recent years anyway.

The last time England made it to a semi finals of a major tournament was 1996, since then it’s been pretty poor, with just a couple of quarter final exits to show for it.

Co-incidence that the premier league has gone from strength to strength in that time?

Maybe, maybe not.

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7 Things I’ve Learned In My First Year Of Online Training

I got my first online personal training client in September 2016, since then I’ve worked with a grand total of 102 people in an online capacity.

That is far more people than I could have worked with in-person so it’s given me an opportunity to learn lots about my craft, behaviour change and people in general.

About 90% of those clients have been males who are unhappy with their physiques, some of them we completely transformed, others we helped them start a positive change, others didn’t manage to change and are probably still right where they started.

So here’s 7 things I learned from a year of online personal training.

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An Idiots Guide- 7 Steps To Getting Shredded This Summer

I don’t know about you but i’m kind of bored of hearing all the marketing bullshit about special fat loss programmes, supplements, detoxes etc. Getting lean and losing fat isn’t actually complicated at all, it’s not easy but it IS simple.

So I’m going to break this down into 7 simple steps you can take that are stupidly simple and easy to understand….did I mention it’s simple?

It’s the basics of what I would do with a new client that would get them 90% of their results, you can look at the last 10% once you’ve nailed the following…

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7 Ways To Spot a Fitness Scammer

A big thing I hear from the guys I work with is, who the hell do I listen to?

There’s so much information on the internet, so many different people recommending different things.

How do you know if someone’s putting out quality information?

​​Who should you trust?

It’s difficult but there’s a couple of different things to look for that’l help you listen to the right guys/girls and avoid the clowns and scam artists

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How Matt Lost Fat and Gained Muscle At The Same Time

Gaining musle while losing fat or ‘recomping’ can be a polorizing subject.

Some say it is absolutely impossible, if there is no energy surplus, how can new muscle be formed?

While others say it is absolutely possible, even for well trained subjects.

In my opinion it’s based on the individual, the more experienced you are the LESS likely any muscle gains in calorie deficit are.

However, many guys who have done less weight training or are coming back after a long lay off,  CAN and should expect to do both at the same time.

Take for example one of my online clients Matt. We’ve been working together since October.

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