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– KNOWLEDGE BASE –

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Content that cuts through the crap

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The Fight With Carbs

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Nutrition always has a love/hate relationship with carbs.

There are 5 things I look for to define great carbohydrate habits that are going to result in success:
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Weak Links Are Great

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What are you worst at?

Because taking the time to be humble about it and admit what you’re bad at is a great way to really improve your results.
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Kettlebell Swings, Mistakes, and Booty Gains

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As a coach, I love a good kettlebell swing, but I want to talk about the problems you might have with yours.

What you should be looking out for, and especially how this exercise could be great – as well as where it falls short.
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How To Get Better With Exercise?

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Today, we’re discussing how your body works in a way that is fun and actually teaches you how to train better.

You’ll have some little lessons and insights that improve your results in the next 3-5 minutes of reading…
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The ART 12-Week Transformation Program

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One of the things we want to talk about are our 12-week male transformation and 12-week female transformation programs.

Some of the keys to success on our transformation programs and why they’ve already helped so many.
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The keto thing is popular right now

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But does it deserve it? The answer isn’t a clear yes or no.

But it does highlight some of the concerns we have about the industry. I’m going to jump into the topic and highlight what it’s for, whether or not it’s any use for you, and what you should be on the look-out for!
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Light Training Days for Better Results

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Light Training Days for Better Results

Getting strong and breaking personal bests is great, right? Well today we’re going to talk about not that; we’re discussing why light days are important and how you make them even better.

If you’re ready to be better every day – rather than just the heavy ones – you’re going to want to keep reading…
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How to achieve a body transformation

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How To Achieve a Body Transformation

If you’re ever on social media, you’ve no-doubt seen fantastic body transformations – people who have made a big change to their physique.

These are often used to show off how good a trainer or coach is and they’re also a great way to see what’s possible in a certain timeframe.

Stick with me because in this article I’m discussing what goes into a body transformation and how to achieve your own.

Time to plan your own transformation!
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weight loss tips

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Weight Loss Tips That Actually Work!

It’s hard to build a body you love, but it’s even harder when you don’t know how it works.

While it is one of the most sought-after achievements around, weight loss is still a mystery to most people.

Today we’re going to discuss key weight loss tips that actually work, build better habits, and ensure that you stay in control of how you look and feel. They’re not fads, they’re not tricks – they’re ways of approaching weight loss that put you back in the driver’s seat.
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How to Gain Weight

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How to gain weight and muscle

The discussion around weight is so geared towards weight loss – for obvious reasons – that gaining weight and muscle is neglected. This means that there are tons of fitness enthusiasts out there who don’t know how to bulk effectively.

Today we’re talking about how to gain weight in a healthy, productive way. By the end of this article, you’ll know how to gain weight – and muscle specifically – in a way that builds a well-rounded and well-prepared body.
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Muscle Building Workout

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Strength and confidence have no age – building muscle in your 30s and after just means training smarter.

Today we’re talking all about a muscle building workout that focuses on rapid but sustainable results, a realistic approach to scheduling, and a balance between strength gains and physique changes.

If you’re looking to cut through the misinformation, get stronger, and build confidence then you’re in the right place. This full body muscle building workout is a simple, effective place to start.
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How Training Impacts Mental Health?

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Mental health is one of the areas where training and diet are important – the things you do affect the way that you feel.

It’s easy to over-estimate how your feelings impact your behaviour while also under-estimating how much your behaviours affect your feelings. We tend to think that things need to be perfect to make a good training day.

The reality couldn’t be more different:
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The Best Rep Range?

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There’s a lot of talk about rep ranges and how they have different goals. We’ve all heard that there are strength, muscle, and toning rep ranges. I’m here today to tell you that’s utter bollocks.

There are different adaptations that are FAVOURED by different rep ranges. Let’s take a quick look at what these are and how you can use them in your training:
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Sugar Isn’t Bad For You

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Understanding sugar – what it is and how it works – is an important part of taking control of your own nutrition. You need to make it work for you rather than treating it like a fat-gain demon.

Sugar isn’t unhealthy – bad patterns of eating around sugar ARE unhealthy. This is where people confuse the two, and its why sugary foods have a terrible reputation.
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Restricting calories: what to expect?

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When you’re cutting calories, what can you expect? You’re going to lose fat, but how can you keep your strength and muscle when your body is trying to burn them up for energy?

First, strength doesn’t NEED to reduce during a diet. It’s a risk, but muscle mass can be maintained with a combination of protein and resistance training.
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Saturated Fat Isn’t The Bad Guy

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Saturated fats have a bad reputation that probably isn’t deserved. It doesn’t directly cause heart attacks – it’s a bit more subtle than that!

Dietary saturated fat needs to be controlled – just like every other part of your diet – but it’s not the bad guy.
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Critical Nutrition

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Nutrition is a field that is often – wilfully or otherwise – misunderstood. Nutrition is often sold on false promises or a “one true way” fallacy.

The reality couldn’t be more different: diet is a tool to make changes, and there’s no one diet for every goal.
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CICO (Calories in Calories out)

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I’ve worked in the fitness industry long enough to know that looking good and being healthy aren’t always 1-1 connected.

Sure, trimming down and getting more muscular is a great way of improving health. However, it’s also clear that you don’t become healthy the moment you get abs – it’s a process that goes on for years and you might not SEE the change.
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Shoulder Muscles

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The shoulder is one of the most commonly injured joints in the body.

Keeping the shoulders healthy is really difficult for two key reasons: they’ve got the largest range of motion of any joint in the body, and “the shoulder” really consists of two key joints.

Keeping your shoulders healthy, strong, and mobile is all about training the GH and scapular movements in 3 dimensions. Here’s a few principles for good training:
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Dumbbell Workouts

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DB Workouts: Why and when?

There’s a time and a place for most things in fitness. “It depends” is the only universally-true answer to any question.

Dumbbells are a hallmark of high-quality training, but they’re often considered secondary to barbells. When is it time to use dumbbells and make the most of these smaller weights? Here are 3 of my favourite things to do with dumbbells!
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Broscience

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Broscience, received wisdom, and science

The problem with fitness is the huge amounts of misinformation and cowboy trainers out there. The ones who spread misinformation confidently and lead to people doing unhealthy things.

If you knew enough about fitness to judge coaches/trainers, you’d not need one. This is why it’s important to be on the lookout for broscience, received wisdom, and misuse of science. You want an evidence-based trainer, but not one who uses science to push their agenda.

Here are a few tips to help you understand what you’re dealing with:
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Clean vs lean massing

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Clean vs lean massing: paradigms in bulking

The way you eat, and train, is going to determine what you gain, how much, how your performance changes, and ultimately what problems you’ll have to solve once you’re done gaining weight.

There are two key paradigms here – clean and lean bulking – with different perspectives on weight gain. But to understand them, you need to know the basics of “classical” or “dirty” bulking.
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Plyometrics for lifting?

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Plyometrics for lifting?

Plyometrics – or plyos – are used by almost all athletes. But what can they do for you and your fitness goals?

Plyometrics are exercises that involve working through the stretch-shortening cycle of a muscle. These usually involve jumps – especially multiple jumps in a row.
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Home Workouts Without Equipment

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Home Workouts Without Equipment: guidance and some ways of bridging gaps during travel

Home workouts without equipment can be a great choice if you do it right. It’s not going to produce the same muscle gains or be as versatile as a gym, but it can bridge the gap during travel times or when you’re just building up the confidence to get into the gym for the first time.

There are a few key principles you’re going to want to work on if you’re going to get a good home workout without equipment…
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Recompositioning

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Recompositioning: a misunderstood process

The process of losing weight and gaining muscle simultaneously is a tough one and it’s not well-understood by a lot of people in fitness.

There’s a lot of wasted potential if you live your entire life thinking that you can’t achieve muscle gain while losing fat. There are plenty of times when this so-called “recompositioning” is the perfect solution to your fitness goals.
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Intermittent Fasting

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Pros and Cons for Burning Fat and Building Muscle

The intermittent fasting trend has well and truly settled in. I get dozens of questions about intermittent fasting, so today we’re addressing the big questions and what it can really do for you.

We’ll be covering the basics, what it’s for, how it works, and if it has any value you to you. Read on if you want to cut through the hype and get to the real science behind Intermittent Fasting.
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Should you bulk or cut?

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High bodyfat – should you bulk or cut?

When you come to training for the first time, you’re going to need to decide what your first goal is. Where you put the priority – weight loss or muscle gain – is going to determine your diet and training routines.

With this amount of impact on your life, it’s important to get it right when you start. There are 3 real options you need to look at:
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How often should you be training?

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Training Frequency?

It’s a question you have to deal with right off the bat and it can be a deciding factor in whether you stick with your exercise routine.

The simplest place to start is balancing up something you can sustain with maximal effectiveness. The easiest way to make your routine stick is to enjoy it – which often comes from a balance between challenging workouts and effective rest.
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Concurrent training: Mixing Cardio and weights

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Concurrent training: Mixing Cardio and weights

There’s a lot of talk about concurrent training. How do you mix cardio and weights? What kind should I be doing? Will I lose all my gains if I break a sweat on the bike? The answers are key for all of us…
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Motivation and Processes: Making it stick

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Motivation sucks. It’s fleeting, it might take a few weeks away from you, and it never seems to make life easier.

This is why habits always beat motivation. Motivation is temporary but if you build a good habit, you’ll see a return every week for the rest of your life.
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What is possible? Human potential and genetic limits

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The discussion of genetic potential SUCKS.

The reality is that, unless you’ve been training – perfectly – since you were 6, you’ll never know. The point is to work from where you are to the best you can be.
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Building Good Habits

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Habits and Carryover

Good training habits make good life habits.

One of the most important things about fitness training is the person it makes you into. The challenges you face in the gym are good models for other problems in life – from work to business to personal struggles.
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Rest Day for Psychological Recovery

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Rest Day for Psychological Recovery.

Taking a rest day isn’t just for your body. You need to rest your mind and nervous system between exercise to allow for complete recovery.

Putting together an effective workout routine means handling everything from your sleep to your food to your mindset. Protein and calories and sleep do the first part. But what about your mind?
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Variety and Variations in Your Workout: Not the Same

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Variety and Variations in Your Workout: Not the Same

Specificity is a buzzword in exercise but it’s not alone. It competes – and balances – with variety for your time in the gym. Too much of one or the other and you’re missing out.
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FACTORS FOR MUSCLE RECOVERY

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Factors For Muscle Recovery

Here’s a scenario: you’ve just bust your ass in the gym and you’re trying to get the best muscle recovery/gains. What do you do?

THIS:
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HIIT vs LISS

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HIIT vs LISS

How hard should you go for fat loss?

It’s a million-dollar question and everyone’s rushing to sell HIIT.

Here’s the real story…
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– Short Videos –

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How To Burn Fat

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How to burn fat using a Calorie Deficit?

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5 Top Tips To Keep You On Track

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These tips will help you achieve your health & fitness goals

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– KNOWLEDGE BASE –

Content that cuts through the crap

The Fight With Carbs

Nutrition always has a love/hate relationship with carbs.

Weak Links Are Great

What are you worst at?

Kettlebell Swings, Mistakes, and Booty Gains

As a coach, I love a good kettlebell swing, but I want to talk about the problems you might have with yours.

How To Get Better With Exercise?

Today, we’re discussing how your body works in a way that is fun and actually teaches you how to train better.

The ART 12-Week Transformation Program

One of the things we want to talk about are our 12-week male transformation and 12-week female transformation programs.

The keto thing is popular right now

But does it deserve it? The answer isn’t a clear yes or no.

Light Training Days for Better Results

Light Training Days for Better Results

How to achieve a body transformation

How To Achieve a Body Transformation

weight loss tips

Weight Loss Tips That Actually Work!

How to Gain Weight

How to gain weight and muscle

Muscle Building Workout

Strength and confidence have no age – building muscle in your 30s and after just means training smarter.

How Training Impacts Mental Health?

Mental health is one of the areas where training and diet are important – the things you do affect the way that you feel.

The Best Rep Range?

There’s a lot of talk about rep ranges and how they have different goals. We’ve all heard that there are strength, muscle, and toning rep ranges. I’m here today to tell you that’s utter bollocks.

Sugar Isn’t Bad For You

Understanding sugar – what it is and how it works – is an important part of taking control of your own nutrition. You need to make it work for you rather than treating it like a fat-gain demon.

Restricting calories: what to expect?

When you’re cutting calories, what can you expect? You’re going to lose fat, but how can you keep your strength and muscle when your body is trying to burn them up for energy?

Saturated Fat Isn’t The Bad Guy

Saturated fats have a bad reputation that probably isn’t deserved. It doesn’t directly cause heart attacks – it’s a bit more subtle than that!

Critical Nutrition

Nutrition is a field that is often – wilfully or otherwise – misunderstood. Nutrition is often sold on false promises or a “one true way” fallacy.

CICO (Calories in Calories out)

I’ve worked in the fitness industry long enough to know that looking good and being healthy aren’t always 1-1 connected.

Shoulder Muscles

The shoulder is one of the most commonly injured joints in the body.

Dumbbell Workouts

DB Workouts: Why and when?

Broscience

Broscience, received wisdom, and science

Clean vs lean massing

Clean vs lean massing: paradigms in bulking

Plyometrics for lifting?

Plyometrics for lifting?

Home Workouts Without Equipment

Home Workouts Without Equipment: guidance and some ways of bridging gaps during travel

Recompositioning

Recompositioning: a misunderstood process

Intermittent Fasting

Pros and Cons for Burning Fat and Building Muscle

Should you bulk or cut?

High bodyfat – should you bulk or cut?

How often should you be training?

Training Frequency?

Concurrent training: Mixing Cardio and weights

Concurrent training: Mixing Cardio and weights

Motivation and Processes: Making it stick

Motivation sucks. It’s fleeting, it might take a few weeks away from you, and it never seems to make life easier.

What is possible? Human potential and genetic limits

The discussion of genetic potential SUCKS.

Building Good Habits

Habits and Carryover

Rest Day for Psychological Recovery

Rest Day for Psychological Recovery.

Variety and Variations in Your Workout: Not the Same

Variety and Variations in Your Workout: Not the Same

FACTORS FOR MUSCLE RECOVERY

Factors For Muscle Recovery

HIIT vs LISS

HIIT vs LISS

– Short Videos –

How To Burn Fat

How to burn fat using a Calorie Deficit?

5 Top Tips To Keep You On Track

These tips will help you achieve your health & fitness goals

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