Training Archives - Iron Paradise Fitness

Category Archives for "Training"

Staying fit for christmas cover pic

10 Ways to Stay Fit for Christmas

With Christmas just around the corner, how do you make sure you don’t undo all your hard work in one foul swoop? Follow these 10 top tips to stay fit for Christmas.

If you hadn’t realised already, Christmas is just around the corner.  That fat bearded guy is making his last checks and revving up the reindeer. And he’s not that far away from having millions of mince pies in one night! So how can you avoid turning into something that resembles Santa himself? Because temptation is at every turn and that a calorie deficit could be the hardest thing to maintain. So that’s why I’ve got 10 top tips for you to stay fit for Christmas. Follow these and take the worry out of the festive season.

Staying fit for christmas article iron paradise fitness santa

Continue reading

Workout when sick article title

Should You Workout When Sick?

Should you workout when sick? Or is rest the best medicine?

workout when sick blog pic

When you’re sick it’s sometimes difficult to know when to train and when to back off and rest. Because you don’t want to fall behind with your training. And you certainly don’t want to undo all that good work with your diet. So should you workout when sick, or curl up in your bed and forget the gym? In this article, I’m guiding you through the 3 rules I live by.

First off. And probably most importantly let me say this. I am no doctor, so what do I really know about giving medical advice? Nothing is the answer to that! So this is just me telling you what’s worked for me over the years and what rules of thumb have worked for me. But if you’re in any doubt, then always consult your doctor before smashing yourself stupid in the gym.

And with that out of the way, let’s crack on with the main part of the article. 

Should you workout when sick, or should you rest?

Should you power through your illness, man up (or woman up), and stick to that programme, so you don’t fall behind? Or should you take a rest, put your feet up, grab the Ben & Jerry’s and mope around for the next 7 days?

Continue reading

1 Build Muscle Fast Blog Pic

Build Muscle Fast: Your 5 Step Solution

Build Muscle and get a six pack. The two most common goals of people starting out on their fitness journey. But how do you actually make that first one happen?

Well, if you’re searching for the answer to that question then reading this article means you can end that search for good.  Because this is your ultimate training and nutrition guide to build muscle fast. 

First of all, let me congratulate you. Because starting on the journey to improve your physique is awesome.  Whether you’re a complete newbie or have been going to the gym for years, taking your physique to the next level is only going to bring you a ton of benefits.  Not only will you look better, you’ll feel better and enjoy all of the long-term health benefits that come with it.  To put it another way, if you build muscle you’re going to be irresistible to the opposite sex and goddamn it you’re gonna feel good about it. Of course, I’m joking on that last point (kind of).

Sometimes Google doesn’t have the answer…

And now you’ve made the decision to build muscle and look all sorts of awesome, you’re trying figure out how the hell to actually do it. Google normally has the answer to all of the world’s questions, so naturally this is your start point. But, this time Google isn’t the saviour you’d hoped for.  You find endless pages of articles and YouTube videos that seemingly have the miracle solution. But which one do you pay attention to?

And then there’s the supplement companies and magazines. Pick up the latest copy of any one of the dozens of glossy magazines adorning the shelves and you’ll find about 50 different ways of training to build muscle.  In addition to that, you’ll also find an equal number of adverts pitching the latest pill or powder with the claim that you’ll build muscle faster than ever before!  Sounds almost too good to be true right? And 100% of the time it is!

So in this article, you’re going to get real, actionable advice that will mean you WILL build muscle in the fastest and most effective way possible.

What’s the article going to cover?

Over the next few paragraphs you’ll discover:

  • How much muscle you can expect to build, naturally and how long it might take.
  • The right approach to your training.
  • The right approach to your nutrition.
  • The importance of recovery.

And, as usual, it’ll all be backed up scientific research and real world experiences.  So you’ll rest assured that these techniques work.

So let’s dive into the detail, get you the answers you’re looking for, and start to build muscle fast.

Continue reading

Iron Paradise Fitness Get Abs Fast Blog Pic

How to Get Abs Fast: Your 5 Step Solution

Everyone wants to get abs fast. But what’s the best way to get that shredded look? Well, this is your ultimate training and nutrition guide that has all the answers. 

With the summer holiday season rapidly approaching it’s almost time to hit the panic button.  You’ve been sweating your way through workout after workout for the last few months.  And you’ve been subjecting yourself to a diet of bland flavourless food.  But the elusive six pack hasn’t materialised.

Frantically, you type the words ‘Get Abs Fast’ into Google and hit ‘Enter’. And what does Google throw back at you? First off, cool sounding blog titles, like “10 Secrets for a Razor Cut Core” and “The 10 Minute 6 Pack Workout” fill your screen.  And you scroll down a little further and even see a YouTube video called “How to Get a Six Pack in 1 Week”.  Surely this is the answer, right?

Sadly, these articles are often misleading and overhyped and ultimately lack the fundamental principles of what it REALLY takes to get abs fast.

So in this article, you’re going to get real, actionable advice that will mean you WILL get that shredded look.

What’s the article going to cover?

Over the next few paragraphs you’ll discover:

  • The most common mistakes and how to avoid them.
  • The right approach to your training.
  • The right approach to your nutrition.
  • How much cardio you should be doing and what type.

And, as usual, it’ll all be backed up scientific research and real world experiences.  So you’ll rest assured that these techniques work.

So let’s dive into the detail and get you the answers you’re looking for.

Continue reading

Fasted Cardio Iron Paradise Fitness Blog

Fasted Cardio: What Is It & Does It Work?

Fasted Cardio: The ultimate way to accelerate fat loss, or not worth getting out of bed for?

Fasted cardio is one of those things that’s been around forever.  It seems to have trickled down from the exercise regimes of Pro Bodybuilders to the workout routines of regular Joe’s like you and I.  And like most topics related to fitness, there’s a group of people that’ll shout its benefits from the hilltops and an equal amount on the other side of the fence seeking to decry it and drag its name through the gutter?

So who’s right?  Is fasted cardio your secret weapon to achieve that shredded look in the fastest way possible, or are you just wasting time and better off staying in bed?

Continue reading

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!

Click to Tweet

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?

Continue reading
blood flow restriction article

Blood Flow Restriction Training: Does It Really Work?

Can blood flow restriction really lead to muscle growth?

When it comes to new forms of training I’m probably one of the most skeptical people out there.  And the concept of blood flow restriction training initially got my standard reaction. Because, based on past experience, I’m naturally dubious of a new crazy rep scheme that appears in some fitness magazine. Or a fad diet that an actor is screaming from the Hollywood hills about, because it helped him or her get shredded for their latest movie. To me, it alls falls into the category of waist trainers and Herbalife products.  It all just sounds too good to be true.  And you know what 99% of the time it is.

So with that in mind, when I first heard that there was a method of training involving blood flow restriction, my immediate thought was that this automatically falls into the 99% category.  I had visions of neanderthal bodybuilders getting tips from local drug users about the best way to make those veins pop.

But what if I told you that there’s some truth in in it?  What if I was to tell you that my initial thoughts were completely wrong?

What if I was to tell you that the process of blood flow restriction can actually have a positive effect on muscle growth? And the theory is backed by the scientific research?

You’d be interested right?  Well this blog is going to fill you in on all the details and guide you through what it is and how to use it to further enhance your training.

I’m going to show you why Blood Flow Restriction Training (BFR) is actually in the 1%.

Continue reading

#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!

Continue reading

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.

Continue reading

How Much Cardio To Lose Weight? The Ultimate Guide to Cardio

How much cardio should you be doing to lose weight and achieve your fat loss goals? Is hours and hours on the treadmill even necessary, or is there another way?

Cardio is seen by many to be the best way to lose weight and get in shape. And it’s something that I continually hear time and time again. Because there’s a perception out there that weights are for dude that want to get big and walk around like The Hulk. And cardio is for losing weight and fat loss. But how much cardio do you REALLY need to do to achieve those goals?

In this article, I’m going to guide you through why that popular theory is actually a misconception. And you’ll also discover how much cardio you actually need to incorporate in your training and also what type of cardio has the most benefit.

Read on to find out more. Your fat loss depends on it!

Continue reading