The Ultimate Guide To Sets And Reps For Building Muscle

The Ultimate Guide To Sets And Reps For For Anyone Wanting To Maximise Every Workout …

At some point in time you’ve pondered the question, ‘How Many Sets And Reps Should I Be Doing?” In fact, it’s hands down one of the more frequent questions I get asked. So it seemed an appropriate topic for an article.

Gym folklore would have you believe it’s 1-3 reps for strength, 8-10 reps for building muscle, and 12-15 reps for endurance. But is this all bro-science, or is there some truth to it? And what’s the bro-science law on sets?

After all, there’s some things the bros do get right. Albeit they wrap it up in a veil of chest-thumping hyperbole, which leaves you doubting if it’s more horse shit.

So is bodybuilding folklore backed up by research?

It’s time to dig into this one and find out…

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8 Ways to Stay Fit for Christmas

8 Top Tips To Enjoy The Holidays And Stay Fit For Christmas Without Undoing All Your Hard Work.

Staying healthy and fit for Christmas doesn’t have to be as believable as Santa himself. Find out how to stay on track over the holiday season and not turn into a Human Mince Pie…

If you hadn’t realised already, Christmas is just around the corner.  And the thought go trying to stay fit over the Christmas and New Year period might be a little bit of a mind f*ck! Well it doesn’t need to be. With just a few simple tips, staying fit for Christmas can be a reality…

Thinking about staying fit for Christmas, might have you in two minds. On the one hand you think “f*ck it” and are prepared for the complete blow out. On the other hand, you might be thinking about being so strict you skip dinner altogether and stick to your trusty Tupperware. Or maybe you’re somewhere in the middle.

Either way temptation is at every turn and that a calorie deficit could be the hardest thing to maintain. So that’s why I’ve got 8 top tips for you to stay fit for Christmas. Follow these and take the worry out of the festive season. Trust me, they’ll stop you turning into a human mince pie and keep things on the rails over the next couple of weeks.

So let’s start unwrapping this early Christmas present…

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6 Step Plan To Eating Out Guilt Free

Your 6 Step Plan To Eating Out Guilt Free… How to dine out on a regular basis, enjoy the food you love, without feeling guilty and like you ruined everything.

Do you dread the thought of eating out? Scared stiff at the thought of eating something without calories being perfectly calculated?

Be honest. You’re shitting yourself like a new born baby with zero bowel control when it comes to eating out. Am I right?

You’ve even got to the stage where you’re thinking of asking the chef if he could weigh the ingredients and tell you all the brand names, just so you can track them in MyFitnessPal.

But that’s no way to live your life.

After all, I don’t think even the most diligent calorie tracker wants to live life THAT way forever.

So how would you like a simple 6 step plan to eating out guilt free?

Right now you’re screaming at me saying… “YES Simon. OH MY GOD. YES. YES… Uhhh ooohhhh…”

Ok. Ok. Now this isn’t ‘When Harry Met Sally’ so calm down…

The plan is good, but it’s not worth messing your underpants over.

So let’s get stuck into the full 6 step plan right now.

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Failure Is The Goal

Failure Is The Goal: Why Striving For Failure Is Your Fast Track To Success

4 ways to be a successful failure and achieve everything you ever wanted!

Ok, so this may not be the most conventional article I’ve ever written. I’m guessing you expected something hugely motivational and “ra ra ra”. Almost like I’m your very own fitness cheerleader. But bear with me my friend… Because all may not be as it seems. Trust me, failure is the goal…

We all fail. All the time. Some of us more than others. But at some point we all fall victim to failure.

Normally, you see this as a bad thing.

After all, you didn’t dream of being a massive loser when you were growing up. Am I right?

So how the hell can failure be the goal?

It seems weird… Perverse almost.

But stick with me… Because I had this thought.

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4 Steps To Break Free From Your Limiting Beliefs

4 Steps To Break Free From Your Limiting Beliefs

How to recognise and rid yourself of the self-imposed limiting beliefs stopping you from being successful and achieving your goals.

There’s something holding you back. And I guarantee I know what it is… It’s your limiting beliefs…

Like some form of fitness mindreader, I’m gonna get inside your head for the next couple of minutes and have a rummage around. Because I want to help you.

Right now, there’s something causing you to doubt yourself.

A thought rolling around your mind like a single marble in an empty room.

A thought you can’t shake.

Like an annoying song on repeat in your head… (insert the name of any Britney Spears track here).

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How To Make A Stubborn Body Part Grow

How To Make A Stubborn Body Part Grow

Answer me this question… Do you ever look at your physique and scratch your head about why that stubborn body part won’t grow?

And guys… Let’s be clear. I’m not talking about THAT stubborn body part.

We’re talking the body parts you’re training in the gym.

And if any of you guys out there are training that body part, then please send me the details of where you train, so I know to avoid it like the plague.

Anyway, I digress…

Stubborn body parts can be frustrating.

Especially when the rest of your physique is looking awesome.

What’s the answer? Read on to find out…

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How To Master Your Weekly Meal Prep In Under 60 Minutes

How To Prepare A Week’s Worth Of Nutritious Meals In Under 60 Minutes And On A Tight Budget. The 4 Step System To Master Your Meal Prep…

What’s the one thing you dread most about dieting? Some of you might have said hunger, cravings, or something related to restriction. But I bet a lot of you also said meal prep. Because let’s face facts… Meal prep is boring as fuck!

There’s not getting away from it. Mustering the energy to slave away in the kitchen for hours on the weekend doesn’t fill you with excitement. No matter how many likes you get on your Meal Prep Sunday Insta post, it never makes up for the ball ache you just endured, right?

But does it have to be this horrendous chore?

A marathon cooking extravaganza taking over your precious weekend?

In my opinion… No. No it does not.

You see, I’ve developed a method of meal prep that means I can make an entire week’s worth of food in under 60 minutes.

And that includes the washing up.

What’s more, if you need to, you can adapt my system to suit even the tightest of budgets.

Read on if you want the secrets…

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Post Workout Nutrition: Your Definitive Guide

Is Post workout nutrition critical for making progress?

Post workout nutrition is one of those topics that comes up again and again. The bro’s in the gym will tell you that it’s super important and that you need to rush to grab that protein shake as soon as you finish your very last rep. Because if you don’t then you’ll miss the opportunity to make the most of your training.

But are the bro’s right? Have they finally got an aspect of good nutrition right?

Well the short answer is NO. Once again, an aspect of your nutrition has been blown out of all proportion in terms of its importance.

So in this article I’m going to set the record straight. And you’re going to get the simple, practical advice you need to make progress, without worrying about things that don’t matter that much.

And that’s important. Because getting in shape is hard enough. So you don’t need a ton of information and rhetoric thrown at you that won’t actually help you very much.

I promise you this article is free of post workout nutrition BS. And I haven’t got a post workout supplement to ram down your throat. This is definitely not a sales pitch for a shitty product that won’t have any effect on your progress.

Simple. Honest. Personal. That’s the Iron Paradise Fitness way. And that’s what you’re going to get.

All the answers you’ll ever need on post workout nutrition

So in this article, you’ll find out all you need to know about post workout nutrition. Here’s a look at what you can expect over the next few paragraphs.

• Post workout nutrition timing. Is it important? And what’s the best approach?
• How to manage your macros for good post workout nutrition.
• Post workout supplements. Are they essential?
• Are protein shakes the only option for post workout nutrition?

And on top of all that, you’ll get an insight into my own personal post workout nutrition. But don’t get too excited, it’s pretty basic. Although, it has served me well for the last 3 years and counting. So it may be basic, but it’s goddamn effective!

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Pre Workout Nutrition: How to Fuel Your Workouts

Pre workout nutrition won’t make or break your progress, but it can certainly help.

Pre workout nutrition is a topic that comes up again and again for debate. Because a lot of people think that it’s one of THE most important aspect of your nutrition. And that assumption would be wrong. MASSIVELY!

There’s a feeling amongst many people that if you don’t have a pre workout drink before you hit the gym, then your workout will be rubbish. Because if you’re not wide-eyed and wired like a crazed mad man, then you might as well stay at home, right? Well, that’s what people would have you believe.

And on top of that, there isn’t a supplement company around that hasn’t got some form of nuclear juice to sell you. Is their claim that ‘Atomic Detonator 2000’ will take your workout to the next level a sound one?

This article is going to answer that for you, and more.

Because good pre workout nutrition is about more than a caffeine laden drink. You should be considering protein, carb, and fat intake at the same time. Striking a good balance across your macros pre workout is going to be much more beneficial to your progress than anything else.

All the answers you’ll ever need on pre workout nutrition

So in this article, you’ll find out all you need to know about pre workout nutrition. Here’s a look at what answers you can expect to find over the next few paragraphs.

• Pre workout meal timing. Is it important? And what’s the best approach?
• How to manage your macros for good pre workout nutrition.
• Pre workout drinks. Are they essential?
• Are protein shakes the only option for pre workout meals?

And on top of all that, you’ll find a link to the Iron Paradise Fitness guide to the best pre workout drinks on the market today. Plus, you’ll get the recipe for my own personal pre workout drink. But don’t get too excited, it’s pretty basic.

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Dieting on a Budget: 5 Ways to Lose Weight Without Going Bankrupt

Eating healthy can be expensive. So is dieting on a budget possible or just expensive pie in the sky?.

It’s a sad fact that the healthiest food is typically the most expensive. Unfortunately, high calorie, nutrient sparse fast food is cheaper and more accessible than ever before. And for a lot of people this means the desire to eat healthily is quashed by the sheer cost. So is dieting on a budget even possible? Can you get the right food in the right quantity without breaking the bank? Or do you need to be a high roller to get in shape?

The simple answer is YES. Dieting on a budget is 100% possible. All it takes is a bit of planning and a little bit of imagination.

So whether you’re looking to get leaner or build some muscle I’ll show you how you can get results without spending the Earth. Because making good food choices and getting your diet on point will be the most important part of achieving results.

Now, it’s important to say that although this article is about dieting on a budget, it’s not about finding the cheapest and shittiest food possible. Because I could quite easily list out some cheap food choices and have done with it. But that’s not my style. Ultimately, I want you to have nutrient-packed food that will make you feel, as well as look, healthier.

In this article you’ll find out my top tips for dieting on a budget. All of them are simple and easy to put into practice.

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