Have you ever thought about the effects of alcohol and how it can affect fat loss and muscle gain? Now before I begin this is not me saying do not drink alcohol at all, we live in the UK. We are a nation that is notorious for socialising and getting a little wild…. But if you are serious about losing fat or gaining muscle this blog will make you think about your approach to alcohol a little differently. Now let’s look at it from a fat loss perspective, you’ve stuck to your deficit all week and smashed it. You go...

Do you find it boring waiting between sets? Do you find you have no more than 30 seconds rest between each set? Well unfortunately there is going to be some downsides to this. You will find it hard to progress and get stronger because you’re accumulating fatigue then not allowing enough time to recover for the next set. This means that you’ll more than likely have to stay on the same weight or even go down as your reps will get harder and harder as the sets go on. Now yes of course your sets should be getting harder as...

We all have those exercises we don’t enjoy but we feel like we need to do them. Maybe it’s because TikTok told us it’s the best way to grow your chest, YouTube said it’s the best exercise for fat loss or your favourite influencer said it’s the only way to get huge legs. Luckily, this isn’t the case. There are so many exercises that can be adapted till you find one you enjoy, which is the most important part in my eyes because if you’re not fully committed to completing an exercise then you’re not going to get the full...

What is protein? Protein is one of the 3 main macronutrients and is mainly responsible for tissue repair and development. For every gram of protein you consume, it is worth 4 calories. So, if you eat 100g of protein in one day that will make up 400 calories of your intake. The minimum amount required for most individuals is 0.8g per KG of bodyweight meaning if you weigh 60kg then technically you only need to consume 48g per day. What we would advise though is a much higher intake to cover all bases.  We would recommend 1.5g-2.2g per KG of...

Are you one of those people who goes to the gym and ignores any plate below a 2.5kg? Have you ever attempted to perform a lift and failed because the jump in weight was too high? Well, if the answer is yes to any of them then you need to listen up. One of the ways we can progressively overload is to add weight, there are various other ways but that’s for another blog. What is progressive overload? Progressive overload is when you gradually increase the weight, frequency, or number of repetitions in your strength training routine. Now the issue I...