Should You Do Cardio Before Or After Weights?

Whether your main aim is to build muscle, lose fat or just stay fit and healthy, some sort of cardiovascular training should always be part of your weekly routine.

If you are looking to build muscle it should be used to help keep your fat gains to a minimum whilst you are gaining muscular bodyweight.

And if you are trying to lose fat it can be used to increase your calorie deficit, alongside a good fat loss diet plan.

But when should you do your cardio for best results? Should you do cardio before or after weights? Or should you do it at a completely different time? Well, let’s take a look at each of these situations… Continue Reading →

The Body Transformation Blueprint Review

BTB Cover EbookAre you tired of gimmicky over-hyped training programs that fail to deliver the results they promise? Do you just want the real research-proven facts about what it really takes to build muscle, gain strength and lose fat as quickly and effectively as possible? If so you want The Body Transformation Blueprint by Sean Nalewanyj.

The fact is that most of the muscle building and fat loss information you read online and in the muscle mags is complete BS and will only ever give you mediocre results at best. But Sean spent years scouring through research papers and scientific journals studying the real science of training and nutrition. And after he used this information to transform his own body from skinny to jacked, he wrote down his methods so that others could benefit from them too. And this led to the creation of The Body Transformation Blueprint.

BTB is said to be “the ultimate science-based, no BS muscle building and fat loss guide and 1-on-1 coaching system”. But is it really as good as it’s made out to be? And more importantly, is it the right program for you? Well, here’s my review of the guide so you can decide that for yourself… Continue Reading →

Carb/Calorie Cycling For Better Body Composition

muscles 2 flickrIf you want to build muscle with little or no fat gain, or lose fat with little or no muscle loss, then carb cycling should definitely be part of your nutritional strategy.

In fact by using carb cycling some people are able to build muscle and lose fat at the same time. Though this will seldom be optimal, and to get the best results you’d be much better off concentrating on one goal (muscle gain or fat loss) at a time.

But by using carb cycling you’ll be sure to get superior results in terms of improved body composition, as compared to what you would get by following a more standard diet plan. So in this article I’ll explain exactly what carb cycling is, why it’s so effective, and how best to use it to achieve your own particular goals. Continue Reading →

5 Awesome Benefits Of Creatine Monohydrate

creatineCreatine monohydrate is probably the most well researched, proven and effective performance enhancing nutritional supplement available today. So if you want to get the best possible results from your training it’s got to be worth giving it a try.

Creatine is an organic compound that is produced naturally in the body – in the liver, kidneys and pancreas. And it’s also found in certain foods, particularly red meat and fish.

But if you want to experience the full benefits that creatine has to offer, your tissues need to be fully saturated with it. And the only way you can achieve this is by supplementation.

There are a number of benefits you can experience from taking creatine regularly, but the 5 main ones are as follows… Continue Reading →

Intermittent Fasting For Fat Loss: 5 Reason’s Why It’s So Effective

If you want to lose excess body fat all you really need to do is consume fewer calories than you expend (i.e. eat at a calorie deficit) and take a few steps to ensure you maintain your muscle mass while you are losing the fat.

But if you are finding it difficult to get the results you want, there could be a simple solution to that – intermittent fasting.

Intermittent fasting is simply the practice of going without food for short periods of time on a regular basis. This could be a full 24 hours once or twice per week, or just 16 hours each day – which is basically just skipping breakfast.

There are a number of reasons why intermittent fasting is particularly effective for fat loss, but here are the top 5 of them… Continue Reading →

The Mechanisms Of Muscle Hypertrophy: What Causes Muscles To Grow?

bodybuilder 7 wcAs we all know, when you lift weights your body responds to the challenge by increasing the size and strength of the muscles involved in the lift so that you will be able to do the job more easily next time. But what are the specific mechanisms involved that actually cause this to happen?

Well, there are three main underlying mechanisms that trigger a growth response in skeletal muscle. These are mechanical tension, metabolic stress and muscle damage. So if you want to achieve maximum muscle growth you need to train in a way that will optimize the effects of all of these.

So in this article I’ll give an outline of each of these mechanisms of muscle hypertrophy and I’ll also explain how best to train in order to get the full benefits of all three of them… Continue Reading →

How To Get Six Pack Abs – The Definitive Guide

It seems that virtually everyone wants six pack abs these days. Yet few people ever achieve them. So if you do manage to get a six pack it sets you apart from the ‘average Joe’.

And although it will take a fair degree of determination, the approach required to do it is actually very simple. So in this article I’ll describe exactly how you can get six pack abs.

But first you need to realize that there are no quick fixes. You won’t get a six pack by simply doing an eight minute ab workout every day. Or by using the latest gadget you heard about on the shopping channel.

To get a six pack you will need to do two things – build up your abdominal muscles and burn off the fat that covers them. Continue Reading →

German Volume Training For Massive Muscle Gains

bodybuilder 5 flickrIf you want to gain as much muscle mass as possible as quickly as possible you might want to give German Volume Training a try.

It’s very demanding and it’s not for beginners, but if you’ve been training a while and made some decent gains, but perhaps your progress has slowed down and you need a change, this could be what you’ve been looking for to take your results to the next level.

German Volume Training has been used with great success since at least the early 70’s. Bev Francis used it in her early days of bodybuilding to make her the most massively muscled female bodybuilder of her time. And Jacques Demers, a team Canada lifter, accredited his amazing leg size to German Volume Training.

So what is German Volume Training, and what’s the best way to use it? In this article I’ll answer those questions. Continue Reading →

Top 10 Reasons You’re Not Losing Body Fat

bodybuilder 4 flickrSo you’ve been dieting for a while now, and you’re training regularly as well. You started off well enough, and you managed to lose a few pounds. But now you’re stuck. And no matter what you do you just can’t seem to lose any more.

What could the problem be?

Well, it could be any of a number of things; but here are the 10 most likely reasons why you’re not losing any more body fat…

1. You’re Eating Too Many Calories

This may seem obvious, but there are still people who will tell you that you can eat as much as you want as long as you avoid carbs. But it’s just not true. And whilst your body may handle the calories from the different macronutrients in different ways, when it comes right down to it if you are eating too many calories you won’t lose weight. Continue Reading →

How To Build Your Own Home Gym – For Less Than You Might Think

power-rackOver the years I’ve trained both at home and at a number of commercial gyms. And although they each have their advantages and disadvantages, on balance I still prefer to train at home.

For a start training at home is much more time efficient. You can train when (and how) you want, there’s no driving to and from the gym several times per week, and you never have to hang around waiting for the bench or the squat/power rack to become free. You also save money on your membership fees, as well as your travel costs, so the moderate cost of setting up a home gym will usually be recouped in 2 – 3 years.

You will need a reasonable amount of space however, either in your garage, basement or a spare room. And if you’re the sort of person who finds it difficult to motivate yourself to train at home, then you’ll need to stick to a commercial gym. But otherwise, if the idea of building your own home gym appeals to you, here’s what you’ll need to do it… Continue Reading →