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Lean bodybuilder

Should you get lean or should you lose weight?

Do you know the difference between losing weight and getting lean? And do you know which approach you would like to take? It’s a common misconception in fitness. People automatically assume that losing weight will equate to them getting a nice physique. In some cases this is true, but more often than not, what they actually mean is that they want to get lean and have a body that is aesthetically pleasing.

Losing weight will allow you to lower the amount of kilograms that you lose. You will lose fat, but you will also lose muscle and water. By getting lean, you will maintain your muscle mass while burning away your body fat.

If you want to lose weight, you can do the following.

Weigh yourself on a scale and note your weight and the date. Also take a picture of your physique on that day. Conduct cardiovascular training each day and burn at least 400 calories in a session. This can be stamina training or endurance. Maintain a calorie deficit diet

If things go well, you can lose 2kg or more every month. Your body size will decrease, but it won’t have the aesthetic appeal of an athlete, bodybuilder or fitness model.

If you want to get lean, you need to be able to get your body to burn body fat without eating away at your muscle. There are a couple of ways to achieve this.

Set a body fat percentage goal.…

Gym training technique

Are you strict enough with your training technique?

There are a few reasons why you want to use proper technique when you are training. The first is to ensure that you use the correct technique to achieve your exercise and fitness goals. Implementing the right technique will make your workouts more efficient and you will achieve superior results. It will also minimise the risk of you sustaining any injury from your workouts.

The second reason is that you don’t want to end up on one of the gym fail videos like the one below.

Here are a couple of things that you should keep in mind when you are working out in the gym.

Don’t just try to lift the heaviest weight possible.

This is a common mistake that most people do at the gym. They try to lift the heaviest weights at the gym and then sustain an injury due to poor form or even the weights being too heavy to control, so it affects their joints. It is important to focus on resistance training to build strength and control with your muscles using the correct form. This will allow the muscle to breakdown and develop correctly, which will also improve your strength over time.

Don’t throw around the weight.

This is another common way that people get injured. In a bid to do the exercise as quickly as they can, they end up throwing the weights around and it doesn’t put any resistance on the muscle. It is common to see people throwing the weights up when they are doing bicep curls.…

Olympic barbell lifting

Excellent training exercises you can do with the Olympic barbell & bumper plates.

You would have seen lifters at the Olympics compete in the snatch and clean and jerk events.It’s amazing to see how much power they exert when they are lifting those heavy weights, and how it affects their physique. There are so many exercises you can do with the Olympic barbell. In this post, we will discuss a few of the exercises that can be done with the Olympic barbell and how it can help you achieve your fitness goals.


This is the most superior exercise that you can do with the Olympic barbell. The movement is a compound exercise which incorporates muscles in the back, shoulders, legs, glutes and core. If you want to develop a bigger and wider back, this is the exercise for you.

This exercise is also one of the most demanding movements on the body. But it does trigger growth and helps with maintaining a balanced muscle development.


This is an advanced movement. It requires you to have an excellent technique, flexibility, strength and coordination. It is a challenging exercise, however when it is done correctly it increases power in your leg muscles significantly. It is also a great movement for developing lean muscle.

Shoulder push-press

If you want to develop your shoulder muscles, you can do the push press using the Olympic barbell. Doing this exercise with the barbell will improve the stabilisation muscles and also balance out the development of the 3 muscle groups on the shoulder.…

Fitness challenge

5 fitness challenges that you should consider in 2017.

The millennial generation always seems to be releasing a new challenge every month. Over the past couple of years, we’ve seen popular trends like the ALS ice bucket challenge, running man challenge, no makeup challenge and even the mannequin challenge take the world by storm. They are good in the social sense, but you can actually commit to challenges that will help you improve your overall health and physical condition. Here are 5 challenges that you should consider committing to in 2017.

Do 100 pushups.

You don’t have to try to get them all in one go. You can work your way up towards doing 100 pushups day by day. Start by trying to achieve small goals like 10 pushups. Then increase the margin by five or ten pushups each day until you can do 100 straight.

Just beware that you don’t want to over-exercise your muscles. Doing too much can cause strains and pains on your tendons.

Run for 1 hour.

If you have never fancied yourself as a cardio person, now is the time to make a change. One hour seems like a very long time if you have never run for that amount of time before. But what you can do is aim for a time trial where you run at your own pace. You can use apps like the Nike + running club to track your interval pace so that you will have enough energy to run for the full hour.…

Fit couple

Improve your posture & bring sexy back with these exercise tips!

Justin Timberlake had a hit song talking about how he was bringing sexy back. As people get older and life’s responsibilities become more varied, it becomes more challenging to keep up the sexy youthful image that we once had as a youngster. People are easily tempted to go for cosmetic surgery or diet fads. Some of these work, but nothing beats the natural look. You want to be the best version of yourself possible. And you don’t need to go under the knife to do it.

Here are some things that you can do to improve your overall posture and sexiness for a healthier and more vibrant you!

Bulk up

This will resonate with the guys, but it will strike fear into the hearts of women whose first image of bulking up is looking like a bodybuilder. You don’t have to look like a beast. You just need to look healthy.

For men, size conveys security and confidence. The more muscle size you can develop, the more of a presence you will have when interacting with people. To build size, you need to do heavy weight training that will break down the muscle. Ideally, you will do compound training to work out multiple muscle groups at the same time.

Women just need to work out enough to tone their muscles. So it will often involve lifting weights that will trigger muscle growth via hypertrophy training. Alternatively, women could focus on doing plyometrics training, which will utilise their body weight to execute power movements while triggering subtle muscle growth.…

Fitness Lifestyle

Is your lifestyle routine complimenting your fitness goals.

There always seems to be that one person in the friendship circle who has the perfect physique and never has to do any exercise. Sometimes, they seem clueless as to how much their genetics complement their physical appearance. It’s only a few who seem to have this “blessed genetic condition”, while the rest of us have to put in the work so that our physique is aesthetically appealing.

Achieving this with the right work-life balance is another challenge. However, you can implement a lifestyle routine that will allow you to develop a jaw-dropping physique. Here are a few ways you can achieve this.

Cut sugar out from your diet.

Are you guilty of adding in a few teaspoons of sugar to your daily tea or coffee in the morning? Or do you snack on food or drinks that’s high in sugar? Consuming these high-calorie items will add to your body’s fat storage without you even knowing. It is important that you maintain the right calorie balance throughout your day so that you are sharp both mentally and physically. But taking in too many calories will leave your body with extra body fat all over your body.

Consume non-processed food.

You can opt to eat a chocolate bar or trade it in for a juicy apple. You can eat a burger or you could have a healthy salad. You are what you eat. And if you eat non-processed food, you will improve your chances of feeling healthier and eating food that is much lower in calories.…

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