Premier Sports and Fitness tips


18 Jul


Can you do a pull up? no? here’s some tips!

First whats a pull up? well its a compound, pull-type exercise. It works a lot of muscles in your back, shoulders and arms at the same time. So do you want to learn how to do a pull up?

Pull ups can be performed by grasping a bar with a firm overhand grip. Your hands should be separated by about shoulder width and when your arms are straightened you will then pull yourself up so your chin touches the bar. Try and keep your body straight, don’t arch or swing. When your chin is over the bar you can lower yourself so your arms are straightened again. Don’t relax too much when your arms are straight as it can put a lot of pressure on your shoulders.

Pull ups are bloody hard, especially if you’re just starting to workout.

A lot of people struggle with these and find it very hard to do just one. The problem people face usually is they’re not too sure on how to get that one pull up done. “How can you work on them to get better if you can’t do one?” people usually say. Look, if thats you then you’ll find a great deal of advice in this article and I guarantee you if you stick to this article even just a little bit you’ll be able to achieve your first pull up soon. If you’re joining the army you’ll especially want to learn how to do a pull up before you go.

Why are pull ups so good for you?

  • Pullups are a great exercise for strengthening your back muscles, shoulders, chest and arms.
  • They’re fantastic for building grip strength and improving your posture.
  • If you’re wanting a stronger core then this is an ideal exercise for you.

Here is a list of muscles they work… pretty mental eh?

Middle and lower trapezius Rhomboids Pectoralis major and minor
Deltoids Infraspinatus Latissimus
Dorsi Teres major Subscapularis
Biceps brachii Brachialis Brachioradialis
Flexor carpi radialis Flexor carpi ulnaris Palmaris longus
Flexor digitorum profundus Flexor digitorum superficialis Flexor pollicis longus
External oblique Erector spinae


Just have a look at this video above first.

Heres a few tips to get you started.

  • The more you weigh, the more you have to lift so… If you’re truly serious about completing a pull up then you need to get your diet under control. Theres different diets you can do but I’m a big fan of the Paleo Diet. If you manage to keep this under control and stay consistent you will lose weight and you’ll be able to lift yourself much easier.
  • Back Muscles are a priority. Most people leave their back related muscle exercises till last. Heres a new rule – after you stretch and warm up the first exercise you do is the one you want to work the most. So, in this case it’ll be your back.

You should also remember that your grip might just not be up to par.

Your grip strength isn’t up to par!

If you don’t come from a sports background or work in a physically demanding job then you’re probably not going to have much grip… If your grip strength isn’t sufficient to hold your body weight then there is a slim chance you can do a pull up. Read my post here on improving your grip strength.


How to do a pull up

Okay, if you still want to learn how to do a pull up then start with these exercises. 

Exercise 1: Bent Over Dumbbell Rows

This is one of the most basic back exercises and is probably one of the best to start with if you’re starting from square one. Okay so here is the plan, three sets of 8 reps with 2 minute break between sets. Once you can do this successfully, up those weights!

Exercise 2: Body Weight Rows

I’m sure you’ve all heard of the regular barbell row! unfortunately its pretty easy to have improper form with this exercise and cause injury or just give u a pretty shitty workout. This is why I like the inverted row for people trying to get their first pull up done. The inverted row gets you used to your bodyweight and doesn’t add any extra stress to your back. This makes it PERFECT to get you used to doing a pull up, they use the same muscles but just at a slightly different angle and you can use the smith machine to change the height of the bar depending on your level.

So heres how you do an inverted row

  • Set the bar at a height that will be challenging enough for you to complete 3 sets of 8 reps. 
  • Lie on the floor underneath the bar
  • Grab the bar with your palms facing away from you.
  • Contract your abs, and try to keep your body a completely straight line.
  • Pull yourself up to the bar until your chest touches the bar.
  • Now Lower yourself back down to the starting position.
  • Once you can do your 3 sets of 8 reps, lower the bar!


Exercise 3: Assisted Pull Ups

I’m not a big fan of this one but it is better than doing nothing! You can try this with a chair, exercise band or a partner if you don’t have access to the machine.


Exercise 4: Negative Pull Ups

Okay if you don’t have a rubber band, someone to hold your feet, a machine or even a chair… but you do have a bar.  Then we can do negative rep pull ups. So heres what you do, just jump up above the bar and lower yourself slowly until your at the bottom. Please beware though that this is very very dangerous if you’re overweight. Negative reps is a great way to build arm and back strength! Keep your movement slow and controlled and engage the upper body muscles to give more tension during the exercise.

Here is why Negative pull ups are so good. Overloaded Eccentrics is a fancy way of saying lowering heavy weights slowly. They’re a great way to recruit more muscle fibres and motor units and is a great effective method for increasing strength and triggering hypertrophy.

This method can be used…

  • As a finisher to a pulling or pull-up workout. Just add a few negative reps to the end of your normal workout.
  • To pre-exhaust back and arms. Start your workout with negative-only pull-ups.
  • To excite and “potentiate” the central nervous system.



Exercise 5 – Chin Ups and Pull Ups

It’s time to do your pull up! Depending on your weight, fitness levels and strength and how far along you are in these excercises but you’re probably by now going to be able to manage one pull up! You may find it easier starting with a chin up, thats where your palms face towards you.  If you want you can read about my chin up advice in my other article. Just try focus on keeping your butt clenched, your abs and core tight and get your chin above the bar!

Whats next?

Once you can easily crack out 3 sets of 10 pull ups/chin ups you can then move onto the following:-

  1. Get better at doing more reps i.e 3 sets of 20.
  2. Try other types of pull ups like wide grip pull-ups or go side to side etc etc
  3. Get a weighted belt and add more weight to your pull ups.

Theres a lot more to write about so I’ll be touching up on this article over time.


18 Jul

When it comes to fat loss, the GYM or exercise might be the first thing that pops in to your mind but have you considered other points that might plateau your progress? Other than duration, frequency or intensity of your workouts you should consider these points below:-
(I’ve numbered them in importance)

1 – Nutrition
2 – Sleep
3 – Stress
4 – Daily Movement
5 – Training

All of the above are the factors of losing weight and if you want to achieve the very best results possible then you need to find ways of improving each step. Look, if one or more of those areas are suffering then your weight loss will suffer drastically.


Most of the time people eat food their bodies don’t need… we over eat and they attempt to work it off with exercise but that doesn’t really sound like the best idea now does it? It just typically won’t get you the results you think you will get as doing loads of exercise typically makes you want to eat more.

Over eating and stressing too much can also lead to insulin rsistance.

Nutrition: Exercise less, eat less

What you eat and how much of it are the most important factors when it comes to losing body fat. Often, people eat more food than their bodies need, and then they attempt to “work it off” with exercise, but that typically doesn’t lead to the results they thought they’d get. Doing obscene amounts of exercise usually further increases appetite for many people, which leads to eating even more than necessary, so they add more exercise to “balance things out”—it becomes a vicious cycle.

Sometimes you might find that the exercise less and eat less approach will work better. This is usually because it prevents them having an increased appetite from working out. Give this a try for the next couple of weeks, chill and enjoy the gym on smaller doses. So shorten the duration, go less or just don’t go as intense in the gym and you’ll be fine.


When you’re tired your cravings for carbs and sweets go through the roof. This happens because when you’re in a sleep deficit your bodies way of combating this is to make you hungry so you can gain more energy.. Your willpower will also tank and ultimately you’re going to crash out on terrible foods.

Sleep is vital for good health and if you’re short on sleep it will affect everything from your mood, hormones, stress levels, appetite, energy, will power and your ability to train hard and recover well. So if you love your bed then this should be music to your ears. MAKE sure you get minimum 7 hours sleep per night or else there is a great chance this could hinder your fat loss.

For the next few weeks try make a plan to get a bit more sleep and establishing a bedtime routine could work wonders for you.


We’re all stressed at some point and sometimes we’re that used to it that we don’t actually realise how stressed we are until breaking point. This isn’t surprising between juggling jobs, partners, kids, pets and everything else us as human beings seem to be dealing with extremely high levels of stress and honestly this is an article in itself. Managing your stress has to be taking seriously.

Sometimes stress is good but in terms of fat loss, stress can prevent us from getting a good nights sleep and will contribute to emotional eating. So try bring down your stress the best you can.

Daily Movement

Most people tend to sit for more than 8 hours a day which makes them inactive. It’s extremely important to get up and move your body as much as you possibly can. There is a LOT of problems that can arise from sitting for long periods of time plus overtime you move you add to your energy expenditure. If you’re hitting the gym several times a week you should still think of ways to increase your physical activity outside of it. So taking the dog a walk, taking the stairs rather than the lift, park further away, walk to the shops, walk to pick the kids up from school etc etc. It all adds up, so try and get creative and move your body!


Training is important as it helps preserve muscle, it fixes imbalances, keeps your heart healthy, improves bone density and most importantly helps you gain confidence. We’ve got a full site dedicated to training tips so check that out. We also have links to Fitness DVDs you can try at home, you could try some of these:-

Charlottes 3 min bum blitz –

Davinas –

Scarlets -

So If:
you’r nutrition is on point,
you’r getting those well needed hours in bed
you’re keeping your stress levels in check and
you’re moving about and burning extra calories
then you should find it easier to reach your goals.

Work on improving each step and as a collective they will help you reap the goals you’re looking for.

17 Jul

I grew up watching wrestling and if I’m honest with you I still do. When I was 8 the king of the wrestling world was Hulk Hogan and I was obsessed with him. I was like every other kid, all I wanted to do was be like the Hulkster and my dream was to be a professional wrestler. That dream disappeared and frittered away like so many others but the one thing that has stuck with me into my adult life was trying to get 24 Inch biceps like the Hulkster and let me tell you that is no easy feat. When it comes to biceps everyone gets results fast but they seems to plateau and some point and trying to get gains gets harder and harder but let me tell you this brother! I have some tips here to kick start the guns and they don;’t involved taking your vitamins, drinking your milk or saying your prayers (well maybe it has a little with drinking milk.)

When trying to grow your biceps its not all about adding in random sets or crazy exercises. Its all about intensity. One of the things you can do straight away is drop sets.

I use drop sets all the time and I always get the results I’m looking for. In a nutshell a drop set is this. Do an exercise until failure. Drop the weight. Do the exercise till failure. Drop the Weight and repeat this until you have worked your way down to zero in weight.

My advice is use a selectorised stack machine if you can. Get your gym buddy to change the weight as quickly as possible for you. If you can add several pins in at your different weight then even better. Just pull the pins out and lift, pull the pin and lift.

If you are using a barbell then you can see that this might cause you some problems. You’re probably better making the switch to barbells to keep the momentum up.

Drop Sets are not about building strength. They are all about building mass. They are perfect for increasing muscle size (hypertrophy) but if you are training for athletics and strength then avoid drop sets like the plague!

How Do Drop Sets Work

Imagine you are busting out between 8-12 sets with 120 pound bicep curls. You reach rep 10 and its getting hard. You at rep 11 and you can feel it starting to burn. Your putting everything you have got into rep 12 but you manage to dig deep and you have just enough left in the tank to hit number 13 and now you have hit complete failure. WRONG!

You my friend have hit complete failure at 120 pounds. I think you will find if you drop the weight down to 100 pounds you could squeeze out a few more. Thats the whole idea of drop sets . The majority of the time we feel like we have hot absolute failure when in actual fact we haven’t.

When you perform a straight set until failure you haven’t used every single fibre in a group. You have only used the necessary fibres to lift a particular weight for that amount of reps. By doing drop sets you are engaging more of the fibres.

Drop sets were made popular by none other than Arnold Schwarzenegger, he likes to call them stripping sets. If you want to be like Arnie then I suggest you give yourself zero rest in between sets. That way you will be targeting those deep fibres that are extremely hard to reach.

Of course you must be eating right for muscle growth. You body is built in the kitchen remember so make sure you are getting the carbs and the protein you need to build those biceps and who knows if you work hard maybe one day you too can have a set of 24 inch pythons!

12 Jul

Online personal training is definitely becoming more common. Especially in the Uk! You’re given a tailored program that you have to do in order to achieve your goals. The obvious difference is the trainer isn’t with you! I personally love having a personal trainer when working out – they always help me get those few extra reps!


There is quite a few positives to using an online personal trainer though. I’ve pointed out a couple below and you can let us know what you think!


1 – You get instant access to expert advice, there is PLENTY of well known fitness professionals out there who are offering an online version of their services. This is great because you can get training from some very well known fitness pros you wouldn’t of been to able to get otherwise – for example training from a specialist who has a lot more knowledge than your average trainer.

Even still your local trainers can offer you amazing advice that will push you further into the right direction. I’ve seen guys in the gym who have been in there almost as much as me and made absolutely no changes compared to myself. The difference was, I had a coach by my side telling me the do’s; don’ts and just generally giving me that boot up my arse that I needed.

2. Easy to ascertain a trainers s ability. You could take a few online sessions before you get the real session in the gym. Look at their reviews, mentions and check out their social media!

3. Less expensive. It is much cheaper as they can deliver courses/deal with more people online than they can in a 1/1 session – this means you get things cheaper obviously. When PTs online build a reputation up they can get busy extremely quickly and this leads to them increasing their pricing.

4. Flexible! It is much more flexible! having an online trainer means you can access your workout on your mobile at any time and usually trainers let you message them if u need advice/tips too. So you don’t need to be restricted to gym times.

5. Extra support.  I touched on this earlier but most trainers do offer a way of providing additional support if u need it. Need help with your diet? are u struggling with an exercise? they are there to help you! and none of them should have a problem with giving u a bit of help. In my opinion any trainer who won’t have any contact with you isn’t worth it.


The Negatives

Bad form. There not with you so its impossible for them to know if you’re performing an exercise right. This can reduce the effectiveness of the plan/workout and potentially cause injury.

Motivation. You don’t feel like u actually have to turn up anymore… you don’t have someone pushing you through tough workouts.


So what do you think? would you pay for an online PT or do you?

Let us know.


The next best thing would be Fitness DVDS – why not try some of these:-

Charlottes 3 min bum blitz –

Davinas –

Scarlets -


11 Jul

We all overindulge during the holidays. I’d like to say that I have an extra roast potato and a glass of sherry in the evening time but the truth is from the 23rd of December until the 3rd of January I consume my own weight in sugar, beer, fat, meat and chocolate. We all do it and why not the holidays are just that A HOLIDAY! You should take the time to spend time with your loved ones and relax but that doesn’t mean you can get in some training in the meantime.


Don’t let the holiday season ruin your motivation completely here are 8 tips about how to keep gaining and fit during the festive period.



Christmas and new Year are the same day every year people. It’s not like Easter that chops and changes every year. It’s the 25th of December so there’s no reason why you can plan ahead. Make sure you have everything in you need to. Buy in your protein early and everything you need to hit your macros. Rearrange the way you eat so instead of having that fry up first thing in the morning have a light breakfast and that way you won’t feel as guilty when dinner time comes. That’s the best way to keep yourself socialising with friends and not hitting the yorkshire pudding to hard.



Sticking to your normal gym days during the holidays can be hard and you can’t blame it all on the office Christmas party or your cousin you haven’t seen for ages. Your hectic schedule is not an excuse. You can work out anywhere. There is no such thing as a bad workout except the workout that you don’t do.  


Use your bodyweight. Crack out some sets of push ups. Dig that pull up bar out of the wardrobe. Get better acquainted with the burpee.


Go onto YouTube and check out some of the great home workout videos that are up there. You can work very single muscle group without using fancy equipment. I’ve seen some fantastic workouts that use two dining room chairs and a tea towel. If you find yourself with some free time you should pick up a copy of “Solitary Fitness” by the infamous Charles Bronson. Not only is it a fun read there is some fantastic and challenging workouts in there yuo can do in a 6ft by 8ft space and with no equipment.

Get Up of Your A*$e

When the holiday season is in full swing it’s easy to get suckered into that habit of sitting in front of the fire watching Netflix and doing very little. If you couple that up with propping up the end of a bar during the weekdays then the fact of the matter is not only will you see some gains you don’t want you will also be letting your motivation slip.


Download a step counting app or fire up that FitBit your Nan bought you for Christmas and make sure you are hitting that 10,000 steps. Do your very best to keep moving. Be the first person to help clean the table and the first person to offer to walk the dog. Your 10,000 steps are always one more odd job away.

Use the Weather

There’s a song out there that says something about the weather outside being frightful and the fire being delightful. I can’t quite remember how it goes. When it does get cold don’t use it as an excuse to skip your cardio days. That cold snap is exactly what you need to help burn off some of those extra calories. So next time it’s cold outside grab your tracksuit, a set of gloves and your trainers and let it snow, let it snow, let it snow.


Just be careful to try and stay vertical coming back from an injury is a lot harder than burning off a few holiday beers.



Stay hydrated during the holidays. Don’t replace your water intake with beer or wine which will ultimately dehydrate you anyway. Try and get in the habit of still hitting your two litres a day. Your body (and your hangover) will thank you for it!


Give HIIT a Go

High Intensity Interval Training will be your new best friend during the festive season. Try in get in the routine of doing a HIIt workout first thing in the morning for a couple of reasons.

  1. It’s high intensity so it won’t take as long as your average gym session. You could be showered and back in your jammies in about 25 minutes time if you play your cards right.
  2. Studies show that if you train first thing in the morning you are more likely to pay more attention to what you put in your body for the rest of the day. There’s a little bit of sports psychology for you there.


Try Something New

It doesn’t all have to be HIIT and burpees in your living room. Why not try something new. Give ice skating a go or find out where the nearest ski centre is. Worst comes to worst break out the Wii. Take your Uncle on at a game of tennis and make sure you beat him this time!


Plan Out The Year Ahead

Nothing will keep you motivated more than thinking about all they goals you are going to hit next year. Think into the future and think of the feeling you’re going to have taking your shirt off while on the golden sands of Ibiza. Think about how good it is going to feel when you finally bench more 500lb. Get your goals laid out in your mindseye over the festive period and not only will you hit them it will give you the motivation to do a HIIT workout on Christmas Eve. It will give you the motivation you need to stop at the 7th pint of Guinness. It will give you the motivation you need to finally wipe the smug look off you Uncle’s face when you beat him at Wii Tennis!


Take some if not all of these eight points on board and be fit, be healthy but most importantly be merry!


22 Jun

Our feet are a very important part, and it is that they rest the whole body weight so it is normal that at the end of the day, we feel or feel some discomfort in areas such as the plant or the heel. And a great way to relieve these ailments is through a good foot massage that exerts the necessary pressures to relax all the muscles of the feet. It is best to do it at night before going to sleep to notice, well, its effects the next day. Have a look this article carefully and follow step by step instructions, how to massage your feet.

You will need to:

Warm Water.


Cream or oil.

Foot Massage Instructions:

  1. Before starting with foot massage, it is best to let them soak in warm water for about 10 minutes. So you will be completely clean and the massage will be much more pleasant.
  2. After 10 minutes, dry your feet with a clean, dry towel and sit on a chair. In case the massage is for another person, ask him to lie on a stretcher or bed and put a towel just under his feet.
  3. Now you should apply some cream or massage oil on your hands and rub them between them so that the product is heated slightly. Perform this step just before you spread the lotion over your feet.
  4. Then start massaging a foot. Stroke the upper part by gentle movements that go from the fingers to the ankle and, once this is done, it descends until it reaches the sole of the foot. It is important that the intensity of the caresses is progressive, and go from more to less pressure.
  5. After performing the different strokes, you have to make circular movements with the thumbs of your hands on the sole of the foot. Do it from the top or top down and regulating the pressure of the movement, i.e., making more pressure in areas such as the heel.
  6. Then, hold the foot with one hand and with the other, gently twist it in both directions. Repeat this movement up to 4 times in each direction. Then, love it with your fist but always regulating the pressure you exerted so that it is not too intense or causes discomfort.
  7. Then you have to press the foot with your fingertips. It starts from the big toe and continues through each of the fingers until it finishes with the little finger. The direction of movement is the same for each of the fingers, you have to start the movement by the base and apply a gentle pressure until you reach the tip of each finger.

When you have finished rubbing each of your fingers, again caress the instep and sole of the foot, applying less and less pressure. To finish the massage the feet, you just have to clean the cream or the oil used with a towel and leave it completely dry. Then, you must perform the same process with the other foot, and that’s it!


  • It is important to massage slowly to relax.
  • You should be careful with people who do not have very good foot circulation, such as people who have diabetes.
  • When you finish the massage, wash your hands to avoid a possible fungal infection.

You may wish for buy a best foot massager too!

14 May

4 Best Adjustable Dumbbells to Maximise your workout

After long time researching I’ve finally found 4 Best Adjustable Dumbbells. Basically, exercise is the core part of our daily life. This is very true that all of want to be fitness and gorgeous looking but don’t want to workout. We should not forget that without daily workout, no one can achieve fitness goal.

If we want to enjoy the beauty of the universe, first of all we have to exercise daily. Daily workout can makes a man perfect, fit, and healthy. Someone who want live long, he/she must have minimum primary idea about fitness by simply weight loss tips. This is the 21th century, everyone is conscious about himself/herself. So, why not about you?

For your good fitness, I’ve reviewed 4 best adjustable dumbbells that can be best for you.

  • Bowflex SelectTech 1090 Adjustable Dumbbell

Bowflex is a well-known manufacturer company in fitness related products field. No one can deny that Bowflex is one of the most popular fitness brands over the last decade for delivering some excellent exercise especially adjustable dumbbells.

Bowflex SelectTech 1090 Adjustable Dumbbell started their journey in 2011. This is perfect dumbbell for those who multiple dumbbells exercise in one’s.  It is comes with multiple features, users can weight adjusts from 10 pounds up to 90 pounds. It also such a well-designed dumbbell that weight lifters can comfortable uses this dumbbell.

  • PowerBlock Sport 24 Pound Dumbbell Set

Before getting into details I want to let you know that PowerBlock Sport 24 Pound Dumbbell Set is one of the best seller dumbbell set on market. If you can’t keep trust on, you may search on Google that what is the best adjustable dumbbell? Then easily you will get the answer. PowerBlock Dumbbell set are bit different than traditional dumbbells, they are more compact and well balanced then others.

PowerBlock Dumbbell is the most powerful, cost-effective, efficient strength training adjustable dumbbell. It comes with user-friendly many good features; users can Adjusts from 3 to 24 pounds in 3-pound increments. It has “Selector pin” which will help you to change the weights easily. Selector pin’s are like weight stack at the gym. You will not need to worry about your wrist at the time of workout. PowerBlock Sport Dumbbell will protect your wrist through padded handle.

  • Universal Selected 445 Dumbbells and Stand

Universal Dumbbells and Stand is one of the best space saver Dumbbells and Stands that you will not need to think much about its storage. You can store this dumbbell anywhere in your home even at bedroom! It is featured with thermoplastic rubber handle to give you maximum comfort in your workout.

It is a beautiful, stylish, user-friendly and well-designed silver-and-grey colour dumbbell which matches its silver- coloured stand. Universal Dumbbells are most attractive and high demanding dumbbells on the market. You can adjust from 4 to 45 pounds, in 5 pound increments weight. You can rapidly switch from one exercise to the next through this dumbbell. You can put 9 sets or 18 individual dumbbells in its stand. Isn’t it cool.

  • Starring 105 – 200 Lbs adjustable dumbbells

If you want to get best result in fitness exercise, then you will need to choose a perfect dumbbell that will help you to reach in your ultimate fitness goal. Starring adjustable dumbbell is one of those fitness equipment that will surely help you in your strength training. You will not need to buy couple of dumbbells, Starring 65 105 200 Lbs adjustable dumbbells offering you variety of weight exercise. It is one of “all in one” types dumbbell.

Starring dumbbells are made of Cast Iron Dumbbells Chrome Handles which will gives you extreme comfort while strength training. This dumbbell can be Set Up in Increments of 5 lbs; you can adjust from 5 lbs to 100 lbs for each dumbbell. You can set up this dumbbell easily, no instruments or others tools are required. Starring dumbbells came into market few years ago, but they already take place in top 1- position of adjustable dumbbells lists. When you are thinking about something new or different, then I would suggest Starring 65 105 200 Lbs adjustable dumbbells for variety of good reasons. This is perfect fitness kit on market.




07 May


Something i feel i have talked a lot about recently because of the importance i think it brings not just to training or dieting but in day to day life. I believe this should be one of the first things looked at before designing any sort of training or nutrition plan. Was going to write a big paragraph on this but i felt some bullet points on how to keep your training and dieting sustainable would get these points across more efficiently.

1) Do not use all your tools at once. By this I mean don’t start off on endless amounts of cardio and weight sessions and put yourself on a massive calorie deficit at the start of your training plan especially if you are new to the gym.

2) Do not write up a training plan for 7 days/week when the reality is that you might only get to the gym 2/3 times.

3) Do not go cold turkey over things you enjoy.E.g You’re used to a takeaway every week do not exclude this totally just have less often than once a week.

4) Make workouts enjoyable, find what you enjoy about training and put an emphasis on that. it might be boxing, taking part in classes, lifting weights, going out a run etc.

5) Have an idea in your head of any sort of goals you may have to work towards and motivate yourself. This could be doing your first ever pull up, fitting into a bridesmaid dress, breaking into the first team in any given team sport, squatting 100kg etc test are just a few ideas but everyone will be different.

6) Have a gym partner/trainer/coach/friend there to support you through your training and to bounce off on days you feel like giving up. (Massive one for me).

7) Most important one. Make sure whatever you’re doing makes you happy.

07 May

Zac Efron’s Official Workout DAY 1 Chest Shoulder Triceps

Workout plan consists of a 3 day split – back and biceps – Legs and Abs & also chest triceps and shoulders. 

But you do a little bit of abs each day

Monday – Chest first

Dumbbells front raises – feel in front felt.  lighten weight – try get 8 to 12 reps.. 3 sets.

Whats cool is this is a super set we then move onto cable side raises. This focuses on the side felt so we are working both the front Delt and the side Delt giving you a really good shoulder pump.  Like 3 sets is enough to get a good shoulder pump. We then move onto the bench press – lighten up the weight on it though. 8-12 reps and feeling it in the chest. Again this is a super set after the bench press you’re straight into the push ups. Its solid! 

After the push ups you move onto the incline dumbell presses. Try get about 30 degrees on the bench. Focus on hitting your upper chest and really squeeze! this is a super set too after this you’re straight onto the shoulder presses. Sitted or standing – Mix it up!. 

Really focus on controlling the muscle groups. 

Move onto Cable Flies next. Its not really a fly, its more of a press really.  8-12 reps! 

Triceps are up next! – You’re working your tris through the full workout, they’re constantly engaged so you only need to do this one exercise. You’re super setting the Tricep Pushdowns with biceps curls too. 

So here it is again summarised! 

Every Exercise is 3 Sets of 8/12 reps. CONTROL THE WEIGHT

Also, everything is supersetted meaning doing two exercises in a row with no rest. 

  • Dumbell Front Raises SS Cable Lateral Side Raises
  • Bench Press/Dumbell Bench Press SS Push Ups
  • Incline Dumbell Press SS Shoulder Press
  • Cable Push/Fly SS Poly Half Ball Push UP Jumps
  • Tricep Rope Push Down SS Dumbell Bicep Curl


Looking for supplements to aid your training?

Protein –

THE PROTEIN WORKS, Whey Protein 80, Premium Grade Whey Protein Concentrate Shake, Apple Cinnamon Swirl – 2 kg

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07 May

Zac Efron’s workout and diet plan are making waves this Summer because of his incredible physique transformation preparing for Baywatch. Along side the Rock, Zac holds his own, having carved out a chiseled body by focusing on 7 key elements of his training and nutrition. Recently, Men’s Fitness magazine published a story about the gains Efron made to get ready for his Summer comedy role.

In this video, I am breaking down the most important aspects of his diet plan and workouts to help you to start getting better results from your workouts heading into Summer. I’m also going to take a look back at a former “most wanted” celebrity body (that of Taylor Lautner) to see what went wrong and prevented his gains from being permanent.

First and foremost, it is worth noting that neither Zac Efron or Taylor Lautner are heavyweights. Both stand just 5 foot 10 inches tall and weigh no more than 170 pounds. To make his transformation for Baywatch, Efron gained just 10 pounds of lean muscle. The thing is, when you minimize your body fat levels and maximize the amount of muscle your body can naturally carry…you look much bigger than you are. Both of these guys have mastered this.

That said, you can’t expect to look better without being willing to put in some hard work along the way. Zac did just this by adopting more heavy weight training into his workout routine. He stated that he never had lifted very heavy or explosive before preparing for this film. A lot of people actually find themselves in a similar position either because they are uncomfortable lifting heavy or just don’t have the base strength to be able to do it.

By increasing his strength levels on the basic compound lifts, Efron was able to start adding to his muscle density and thickness.

Next he followed a push, pull, legs training split. This workout sequence allows you to train your body more athletically since you train movements instead of individual muscles. The back and biceps are responsible for all lifts in which you pull the weight towards you or pull your body towards a fixed bar. It’s impossible to isolate their actions so it helps to train them together to allow you more recovery time between workouts.

Daily ab training is another key to having the resting tone needed to showcase your abs year round (provided your diet and nutrition are in check). Zac Efron’s diet is also covered here as well. By including a cheat day once in awhile, he is able to maintain his sanity and consistency required to keep his body fat levels low year round.

For a complete workout and nutrition plan to build athletic, ripped muscle like Zac Efron head to and get the ATHLEAN-X Training System. Get step by step workouts and a day by day meal plan to take all the guesswork out of your transformation.

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