#THEDAILYGRIND Archives - Iron Paradise Fitness

Category Archives for "#THEDAILYGRIND"

The Ultimate Shoulder Workout in 5 Steps

It’s time to give those stubborn delts the cold shoulder with the ultimate shoulder workout.

If you want to build shoulders that fill out your t-shirts and make you look great on the beach come summer time, then you’re going to want to follow the training principles and workout in this article. Because this is the ultimate shoulder workout for a reason. It WORKS!

So grab a protein shake, put your feet up and relax as we dive into what’s going to make those shoulders pop and what’s going to turn those flat shapeless delts into surefire cannonballs.

Without doubt a great set of shoulders completes your physique. You can work hard on your chest, back, and arms as much as you like, but without a decent set of delts, you’re going to look out of proportion.

And I’m going to take a wild guess that you’re reading this article because you’re struggling to make your shoulders grow.  Am I right?

Well, it may be of some small comfort to you that you’re not alone. In fact, it’s a common problem amongst both beginners and even more advanced lifters. Shoulders can be stubborn. And seeing significant progress can be a painful process.

Delts are like the calves of the upper body!

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No matter how hard you hit them, they just don’t seem to respond like your other muscle groups. I bet you’ve got less issues building your chest and arms, that’s for sure.

So, you find yourself doing more and more exercises. And more and more sets. And what feels like a billion reps. But has that approach brought you results? I’m guessing not.

So what’s the solution?

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#THEDAILYGRIND 017: Triggers & Habits: The Life Hack That Will Help You Win

Have you started a fitness programme in the past only to fall foul of old habits, slip back to your old ways, and ultimately fall off the wagon?  Did you know there’s a simple tactic you can use to make sure that never happens again?  It’s time to talk to you about Triggers & Habits…

Although you may not think it, we’re still simple creatures and still have behaviours that hark back to our days as apes.  We’re protective of our families.  We’re territorial and we’ll fight to defend what we have.  And we’re also creatures of habit.

This article will look at how those ingrained behaviours and the habits you’ve developed over the years may be holding you back from true progress.

If you’re the person that’s started a fitness programme but struggles to stick to the regime, then this article is aimed squarely at you.

Maybe you’ve been tempted on several occasions by some delicious foods that you love, like those sugar-coated Krispy Kremes perched on the end of your desk brought in to celebrate someone’s birthday (which seems to happen every damn week).

They’ve taken you way off plan and left you feeling guilty, demotivated, and depressed about the whole situation.  It’s probably even created a negative feedback loop, whereby you feel so down that you think, “Fuck it!” And end up binging for the rest of the day, which makes you feel even more depressed, and so the loop continues.

Added to that, the thought of a new fitness programme is all very exciting in the beginning.  You set that New Years’ Resolution at the start of the year, but now you realise sticking to that plan is more difficult than you thought.  Getting to the gym 5 times a week like you promised yourself is proving to be all too much.  Life’s getting in the way and you’re just not making the progress you thought you would.

In fact, you’re actually going backwards!

As the saying goes, “Old habits die hard.”

Well now’s the time to get all Bruce Willis on yourself.  It’s time to understand what’s causing you to stray off plan.  And it’s time to start forming good habits to replace the bad.

It’s time to throw those habits out of the 34th floor of the Nakatomi Plaza.

Yippee Ki Yay Motherfucker!

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#THEDAILYGRIND 016: How to Create the Ultimate Back Workout in 5 Steps

Are you looking for the classic V-taper?  A back full ridges and valleys that resemble an elevation map of The Pyrannese mountain range?  If so, then this blog is aimed squarely at YOU!

If you are anything like me when I first hit the gym, you’re excited to hit chest and arms whenever they come around in your training split.  After all, who doesn’t like big guns and big chest muscles?  You pick your best vest from the drawer.  You know the one.  The one that you think makes you looked super pumped when you stand under the right lighting after those first couple of sets.  I’m not ashamed to admit it.  I have THAT vest too.

And what do you see when you wake up every morning?  I don’t mean that bleary eyed version of yourself with the left side of your face creased like a 95 year old grandma.  Staring right back at you are those pecs and guns, so naturally they’re at the forefront of your mind when it comes to training.  You want to look good in the mirror.  Who doesn’t?

As for your back, well that’s just not as ‘sexy’ to train is it?  You never really get to see it unless you’ve got a couple of mirrors at the right angle.  Those back selfies are just too hard to take too.

And what’s more, no girl ever commented on the thickness of you rhomboids did they?  All the attention is back on those t-shirt shredding arms.

In this article I’m going to break down how to construct the ultimate back workout.  There’s just 5 simple steps you need to follow to achieve maximum results.  Follow this plan to the letter and I guarantee you’ll see some significant results in a few weeks time.

This is what we’ll be covering.

  • How to set up your training split to get the most out your back workouts.
  • The importance of exercise choice and why the isolation exercises you’re doing are ineffective.
  • A long list of exercises to choose from to keep your workouts interesting.
  • What rep range you should be working in for maximum effect.  High rep, low weight workouts are not effective for you.
  • How long to rest between sets
  • How to put all the lessons together in one awesome workout.

This is the ‘Red Bull‘ of back workouts…  It’ll give you wings!

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Intermittent Fasting Blog Pic

Intermittent Fasting – Fact or Fad?

Is Intermittent Fasting what you need to lose more fat and build more muscle, quickly?

Breakfast is the most important meal of the day. At least that what they tell  us. Intermittent Fasting has gained popularity in recent years and is bringing that notion into question. So, is it still the case that your bowl of Sugar Puffs in the morning is the most critical food that will pass your lips all day. Or was The Honey Monster wrong all along? And is Intermittent Fasting the meal timing strategy you need to get those big results?

To answer that question, this article is going to pick through the detail and confusion for you. Because you’re going to find out all the information on Intermittent Fasting you’ll ever need.  Now, some of you will know about the concept already. But for others it will be an alien concept that requires further explanation.

Without doubt, when I first heard about the idea of Intermittent Fasting (IF for short) I was immediately sceptical.  Going without food for a lengthy period of time and then ‘feasting’ for a fixed period of time sounded like just another fad diet approach, pedalled by some celebrity.

However, my initial scepticism may have been misplaced.  Because there is evidence to show that it might have some legs.

What you’ll discover in this article

This definitive guide to Intermittent Fasting is my way of giving you the answers to those burning questions. Ultimately, I’m aiming to help you decide if Intermittent Fasting is something you want to try for yourself.  Because it might not be for everybody, but it could be the nutrition strategy you’ve been looking for.

Here’s what we’ll cover:

  • What the whole Intermittent Fasting concept actually is.
  • What the weight / fat loss benefits associated to Intermittent Fasting are.
  • If there are any additional health health benefits with Intermittent Fasting
  • How to figure out if Intermittent Fasting is right for you.
  • When you should and shouldn’t you use Intermittent Fasting

Let’s get right into the detail and find out if Tony the Tiger was right.  Is breakfast really “ggggggggrrrrrrrrreat”?

Intermittent Fasting Blog - Frosties Cereal

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#THEDAILYGRIND 013: To Cheat or Not to Cheat?

“Hi.  I’ll have 4 meat samosas, the chicken korma with Pilau rice, and a Naan bread.  Oh and could you add in 5 poppadoms.  Oh and could you add in 4 bottles of beer.  Don’t worry, it’s my cheat day.”

Sound familiar?  That single takeaway order just weighed in at a whopping 3,330 calories!!!  That’s more calories than I’m currently consuming each day on my bulk!

I get it.  It’s Friday night.  You’ve had a long week at work.  You’ve been hitting the gym hard all week, your diet has been on point, but you’re absolutely out on your feet.  You just can’t face cooking another meal.  Tonight you just want to rest.  Someone else can do the hard work for a change.  So you ransack the drawer in the kitchen that’s hiding the one takeaway menu you’d secretly hidden for emergencies such as this, and you start dialling.

This is all ok isn’t it?  It’s all part of the plan.  It’s that little (or not so little in this case) treat for all that hard work during the week.  It’s a mental break from having to count calories and worry about macros.  You tell yourself it’ll be beneficial in the long run.

But is it?

Could this small indulgence be the one thing that’s holding you back from achieving your weight and fat loss goals?

Let’s find out by starting with the basics first.

The simple truth is that a cheat meal (and definitely a cheat day) can put your progress off the rails and have it careering into oblivion if you’re not careful.

But it need not be the case.  You can have your cake and eat it (I never understood that phrase, what’s the point of having cake if you can’t eat it?…).

In this article, I’m going to guide you through the do’s and don’ts of cheat meals and how you can build the concept into your meal plans without worrying about the negative effects to your weight loss and progress.  I’ll teach you how a second on the lips need not mean a lifetime on the hips.  All it takes is a few simple tips and a little application.

So why not sit back, put your feet up, grab that tub of Ben & Jerry’s Peanut Butter Cup ice cream and a large spoon.  And tuck in while I show you how to make sure you can enjoy that indulgent treat and feel good about it at the same time.

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5 Best Chest Exercises Blog Pic

5 Best Chest Exercises & the Ultimate Chest Workout

It’s time to find out the 5 best chest exercises and how to create the ultimate chest workout that’ll give you pecs better than Batman’s armour.

A bigger chest and bigger arms are the first things on the muscle building shopping list for most guys.  In fact, 99% of guys I speak to want seam splitting arms and chest muscles Batman would be proud of. But what are the best chest exercises that will actually make that a reality? And how do you put all the know-how together for the ultimate chest workout?

Because let’s face it, it’s not that easy to figure out what you should be doing in the gym. Without doubt, you know that you should be doing some form of bench pressing. But what about cable crossovers, flyes, push ups, supersets, drop sets, and giant sets? Do all these need to be in your workout for it to be effective?

And then there’s rest periods and rep ranges. How do you know what’s right and what’s wrong?

In this article you’re going to find out the best chest exercises that will help you build mass. And how to construct the ultimate chest workout at the same time. Follow the guidelines in this article and you’ll see great progress in your chest development within weeks.

So let’s cut through the confusion and find out what the best chest exercises are and how to create the ultimate chest workout.

But before we get started I have to warn you…

Following this plan will result in your chest muscles growing significantly. Consequently you’ll need some cash set aside for a new set of clothes.  Because busting through the seams of your favourite work shirt just became a problem.

So if you’re all set, let’s get down to it and start flexing those pecs.

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#THEDAILYGRIND 010: How To Make Good Food Choices

There are no good or bad foods!  There are no miracle foods.  There are only foods that work for YOU!

Ok, that might be a gross over simplification of the subject, but the statement still holds water to a degree.  I get asked on a regular basis whether a particular food is healthy and ok to eat.  Often it might appear as a text message or physically placed under my nose for approval.  My answer is always the same…

One food type or specific meal is, in itself neither bad nor good.  It’s more about how that food or meal sits in the overall context of what you ate (or plan to eat) in the day.

It goes back to the fundamental principle of good nutrition.  And that’s energy balance.  Calories in vs calories out.

If your goal is to lose weight, then you need to be eating less calories than you burn (calorie deficit).

Flip that around if you want to gain weight for the purposes of increasing muscle mass, ie eat more calories than your burn (calorie surplus).

If you make this mindset shift in how you think about food it can unlock your potential to succeed in your fitness goals.

Think about this for a second.  It’s lunchtime.  You’re out and about in town, rushing around trying to get all your shopping done and your starving.  You haven’t brought any food with you and you haven’t got time to sit down for a full meal at a restaurant.  Out of the corner of your eye, you see those golden arches.  You wouldn’t normally do it, but you decide to dive in and get in the queue.  You know that McDonald’s has some healthy choices these days, so you’re going to be good and stick to the ‘boring’ side of the menu.

As you’re standing in line, you glance up to the display boards all brightly lit with their perfect photography of succulent burgers stacked high on seeded buns.  You’re now at the front of the queue.

What do you order?…

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Caffeine: 5 Benefits For Fat Loss & Building Muscle

Do the benefits of caffeine extend beyond a morning ‘pick-me-up’? Can it really help with fat loss and increasing muscle mass? 

Does your morning routine consist of some form of caffeine hit?  Do you stagger out of bed, fumble around for the light switch and trudge zombie-like to the kitchen to make yourself that first coffee of the morning.

Benefits of caffeine

It’s behaviour akin to a drug addict looking for their next fix, but you feel like it’s what you need to turn you from an extra of the Walking Dead into the human being you and those around you recognise.

And this little wonder drug sometimes get a really bad wrap in the mainstream press.  You’re told to cut back on your intake on a regular basis because of all its negative effects. And while side effects such as sleep disruption, nausea, stomach pain, and irregular heartbeats are very real. They only really come into play with heavy usage and for those with a particular sensitivity.

In this article I’m going to outline 5 benefits of caffeine for fat loss and building muscle. And crucially I’ll tell you how much you should be looking to consume on a regular basis.

Ultimately, my aim is for you to experience all the benefits, while reducing the risk of any side effects.

So, go put the kettle on.  By the time you’ve finished this article you’ll know whether or not you should make that coffee.

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#THEDAILYGRIND 008: Why Testosterone Boosters Are Worthless & What You Should Be Doing Instead

Google the phrase ‘Best Supplements for Muscle Growth’ and you’ll be hit with a myriad of companies claiming their product is exactly what you need…  The truth is they’re probably just bullshitting you…

And it’s not just the supplement companies.  The same can be sent of online websites that have poorly researched articles giving mediocre advice.  Either that’s just pure laziness or there’s some inherent link back to a supplement company they’re surreptitiously promoting.

Where does that leave you in your quest to find out what you need to be doing to optimise your training in the gym?  You’re putting in the hours in the Iron Paradise and you want to make sure that you can squeeze every last drop of growth from your efforts.  That’s totally understandable.  I’m the same!

But the search for the silver bullet that’s going to bring you huge gains in 2017 has the danger of leading you down totally the wrong path.  Listen to the advice in the articles from those first few Google hits or the glossy marketing of supplement companies and you’ll be mislead.  The promise of ‘packing on muscle’ will never live up to the hype.  The sad reality is your desire for gains is only really going to lead to gains for supplement companies.  In the form of YOUR hard-earned cash lining their pockets.

What you’ll be left with is a face of bemusement and frustration as you’re 3-6 months down the line and wondering where all that muscle you had been promised is hiding, because it certainly isn’t on your body!

How do I know this is the case?  Because I’ve been there.

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#THEDAILYGRIND 007: 4 Reasons Why You Need Regular Massage

Can massage really help you build muscle and get you to your goals quicker?

A week into the New Year and the first week of that new training programme.  Are you feeling sore?  Does every muscles and sinew ache?  You might even feel like you’ve been hit by a freight train!

The chest is tight.  You’re back is tight.  Even your arms shake as you try to hold a pen and make those notes in that important meeting at work.

Your colleagues are looking at you, not as the picture of health and fitness you thought you’d be, but battered and broken like someone 50 years your senior.

And as for the two days after leg day…  Well let’s just say you probably weren’t alone in struggling to get on and off the toilet for those two mornings.

These feelings and sensations are totally normal, especially if heavy weight lifting like I recommend in my Aesthetics Through Strength programme is new to you.  Even I still get tight and sore after a tough workout.  It comes with the territory and it’s almost like a badge of honour.  A sign that you put the work in.  That you battled through those last few reps when your body was screaming at you to stop.

Now’s the time you need to think about recovery.  Nutrition, rest and good sleep are all necessary elements of recovery. And you can take this a step further with regular sports massages.

In this article I’m going to take you through 4 benefits of massage and how it can help your training and actually get you to your goals that bit quicker.

Results, quicker?  Sounds awesome right?  Let’s go…

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