Category Archives for "Motivation"

Best Workout For Building Muscle Mass

Best Workout For Building Muscle Mass When Your Short On Time

Best Workout For Building Muscle Mass

“You don’t have the time or energy to workout?”

Well, I’ve been using the same excuse myself since I moved to London a few months ago.

For several years I was able to make it to the gym at least, 4-6 days per week, but in the past 2-3 months I’ve only managed to squeeze in 2-3 days.

I’ve been really busy at work so finding the time was definitely a problem for me.

Really, I don’t want to bore you with that.

However, the good news is, my back in the gym again with a proven way to build as much muscle mass as quickly as possible. So, since my time is limited I’ve decided to spend just 60 minutes in the gym, 3 days per week.

Obviously if I had enough time in the day, I’d still be doing four or five day split routines. So I just got to make the most out of the time I have available.

My goal is to gain muscle mass and strength as quickly as possible so the obvious choice since i’m short on time, is to follow a full body training routine with a rest day in between.

This gives the body sufficient time to recover, which is a very important factor in muscle growth.

Recommended By Old School Bodybuilders

reg park bodybuilder

Reg Park (1928-2007)

Old school bodybuilders like, Steeve Reeves, Reg Park and George Eiferman) recommended doing full body workouts 3 times per week using a full body workout routine. And many of today’s bodybuilders still envy the success they had.

Last time I done this program was in my early twenties and made crazy strength and mass gains in 2-3 months.

And so can you!

If you dedicate and train hard enough you too can make extraordinary gains fast.

The Full Body Workout Consists Of:

Doing heavy basic movements like deadlifts, squats, overhead press and bench presses works ALL major muscles of the body and triggers full body anabolism.

These exercises are known as compound exercises.

Read: 6 compound exercises for gaining size and strength 

Here is a sample 3 day workout routine I’ve been following  along with since the start of the new year.

You can do this program on Monday, Wednesday and Friday. If those days’ don’t suit you then pick 3 other days in the week instead.

You should be able to get this done in an hour or less if you take 1 minute rest between each set.

3 Day Full Body Workout Routine For Building Muscle Mass And Strength

  • Barbell or Dumbell Flat Bench Press – 1 to 2 sets of 8 reps
  • Incline Barbell or Dumbbell Bench Press – 1-2 Sets of 8 reps
  • Barbell Deadlifts – 3 sets of 8-12 reps
  • Bent Over Barbell Rows: 3 sets of 8-12 reps
  • Barbell Squats – 3 sets of 8-12 reps
  • Standing or Donkey Calf Raises: 2 to 3 sets of 12 to 20 reps
  • Overhead Barbell or Dumbbell Press: 2 sets of 8-12 reps
  • Dips or close grip bench press: 2 sets of 8-12 reps

Points To Remember

  • I suggest doing a few light warm ups sets before your main workout.
  • All working sets should be worked very hard, which means the very last rep should a bit of a challenge to do.
  • If you are finding it easy, then increase the weight in small increments after each set. (eg 1.5-2.5kg)
  • Complete this routine 3 Days per week, with one day off in between (eg. monday, wednesday, friday).

For all the skeptics wondering about rear delts, traps, forearms, let me tell you that the above routine works every major muscle groups simultaneously and will help build size and strength.

This workout routine will also release huge amounts of testosterone and growth hormone in response to demands put on the body’s nervous, metabolic and cardiovascular systems.

Performing exercises like barbell curls or triceps push-downs won’t cause the same kind of anabolic response.

This workout routine isn’t suitable for every person but top bodybuilders have been following this routine for a long time now because it works.

If you follow this routine consistently for the next eight to ten weeks and eat clean healthy food, I have no doubt you will make serious gains in muscle size and strength.  Remember to keep a training log to track your progress and you won’t go wrong.

Give it a go and keep me updated on your progress.

1 use power of your mind to build muscle

Use Your Mind To Command Those Muscles To Grow

use power of your mind to build muscleIn this blog post, I would like to share with you what I believe to be the most powerful training methods there are to build muscle fast.

Believe it or not, your mind plays a big role in your training regime and how your body grows the way you want it to.

The truth is, most people are concerned with all the specific aspects of their training.

You know the usual thought process:

  • How many days per week should I train?
  • How many reps and sets should I perform?
  • Which exercises do I need to do?
  • How long should I rest between sets?
  • How much protein should I consume?

Yes, these are definitely important questions you should be asking but you should not abide by these rules alone when structuring your workout and diet plan.

Let me tell you, all of those principles are absolute useless if you do not apply the most basic method for building muscle fast.

Applying the power of visualization

I have been doing this for years and it’s one of the main reasons that has kept me going to the gym for over 15 years now.

Before and during a workout, I would visualize in my mind’s eye my muscles forming and taking shape exactly how I want them to look. We all have that end goal in sight, the perfect body if you will so picture it as you exercise.

The amazing Albert Einstein once said “Imagination is everything. It is the preview of life’s coming attractions.” This applies to many things in life including body building!

I would picture myself training at high intensity and concentrating on every single rep of every set I do.

Focus the mind

Whatever muscle group I’m training, I will focus the mind fully on this. So if I’m training biceps and I’m doing preacher curls, I will remind myself why I am doing this and what my goals are so that it will eventually become a self-fulfilling prophecy.

power of your mind to build muscle

This is something I have been doing for years. What it really comes down to is your determination to succeed.

For years I’ve been holding onto the image of how I wanted my body to look, so I made sure I’d go to the gym 4-5 days per week, train hard, try to eat clean and made sure my vision became a reality.

before and after

During my early days in the gym, I didn’t even know what the law of attraction was but when I think about it today, I’ve have been applying the principles of the law of attraction for years.

Power of your mind to build muscle

If I want my biceps to grow faster I will allow my mind to get inside the muscle and force my physical biceps to do what I want it to do.

Cut out all distractions

I won’t let any distractions get in my way. That means no mobile phone, no staring at women’s booty’s, no hogging the machines, nothing. Just me, myself and Iron 🙂

If the music is shit, it won’t distract me. Doesn’t matter if they play Justin Bieber, my ear buds get snatched out of my head, or the equipment is being used by somebody else….

I will always stay focused despite distractions at the gym. You should too if you want to dominate every session – it’s all about training your mind and body to do what you want it to.

Many people see professional bodybuilders as arrogant and “full of themselves” because they can always seem so serious.

This is probably not arrogance, it is more than likely that they are in the zone and totally focused on what they want to achieve. Inward focus gives them amazing results on the outside.

Insufficient training intensity

One of the biggest mistakes made in bodybuilding is that people don’t train with enough intensity. In any sport that sets such high limits but push their body to failure is because they are working their BODY too hard but the mind not enough.

How to apply the principles of visualization to each exercise

While you are working on a set and your are lifting the weight and pushing to muscle failure, start imagining yourself pushing past that point of failure.

You want to put every bit of energy into that exercise, to force with your mind your muscle to work harder than it ever has.

This is exactly what many sports professionals do, they understand how to connect with their minds to force the muscle to work harder and go further that what their body is used to.

This is when serious growth occurs.

Arnold Schwarzenegger once said “In my mind I saw my biceps as mountains, enormously huge, and I pictured myself lifting tremendous amounts of weight with these superhuman masses of muscle!”

Arnold credits visualization as a lot to do with his physique because he also was once quoted to say “The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it, as long as you really believe 100 percent”.

Condition Your Subconscious Mind

It’s time to stop thinking that body building is all about how much you can lift or how many reps you can do, put your subconscious into action and THEN you will see results.

If you think negative thoughts about your workout and don’t believe in yourself, it’s unlikely that you will achieve much at all.

A body builders motto should be “Never think or speak negative about myself”. Whether you are training professionally or just as a hobby, positivity is the way forward.

You should practice positive affirmation on a daily basis, it will make you happier in everyday life in addition to the bodybuilding world.

Some examples of positive affirmations that you should say to yourself on a daily basis include the following!

Why not print of these quotes and hang them somewhere in your home, so you can see them on a daily basis?

These can be changed slightly of course, use words that motivate you as an individual.

“My muscles are growing”

“My muscles are well defined”

“I will work hard so I can show off my muscles confidently” 

“I am consistent in my workout routine”

“I always push through the pain”

“I am highly motivated to bulk up”

“I always work my ab muscles with intensity”

“My abdominals are well defined”

Positivity and envisioning yourself reaching a certain point makes it MUCH more likely that you will actually achieve it.

My Thoughts

I’m a huge believer in the law of attraction and I always try my best to apply it in everything I do in life.

There are literally tons of books on the subject but the ones I like the most are  “The power of your subconscious mind by Joseph Murphy” and The Secret by Rhonda Byrne.

These books will help you create the life you want. It shows you how you can use the power of your mind to attracts great things into your life.


I hope you can now see how important visualization and focus is to training your muscles and staying motivated.

So whether you want to lose weight, gain muscle or get ripped abs, put these mindful techniques into practice and they will keep you motivated in your training and bring you closer to achieving your ideal physique.

Question: What’s your take on the importance of visualisation in bodybuilding? Leave your answers in the comment section below.

Tips to prepare for a successful Natural Bodybuilding Contest

tips to prepare for a natural bodybuilding contest

Every year, bodybuilders keep raising the bar at bodybuilding contests. Therefore if you are looking to stand on that stage someday and shine, you need to follow a proven and effective natural bodybuilding formula.

This will ensure you are completely ready with full muscles and a great physique.

Achieving an impressive physique naturally is not an easy task, but it’s not impossible either.

Dedication, hard work, patience, and discipline are important values you have to keep up to finally reach your goal.

Take a look at natural bodybuilding pros like Jeff Rodriguez, Lazar Angelov, Jim Cordova and some oldies such as Eugen Sandow and Steve Reeves. These people have built an almost unbelievable body without the use of drugs. You can too!

Tips to prepare for a successful Natural Bodybuilding Contest.

The following are three essential practices that will lead you to the bodybuilding contest stage and maybe even help you win the 1st place trophy:

1. Lack of mental discipline will not take you anywhere.

Without mental discipline, it is just impossible for you to achieve an appropriate physique. Honestly, there are lots of temptations and distractions around that can prevent you from reaching the right level of physique.

Some of these distractions include alcohol, unhealthy foods and sheer laziness. However, expressing mental strength and determination to resist temptation and distractions is the only way to make it to the contest.

Remember; if something does not challenge you, it won’t change you All your hard work will pay after the contest and then you can eat or drink out anyhow (just don’t get into trouble).

2. Get all necessary supplements and products ready.

When preparing for the contest, all you need to do is stick to the basis bodybuilding supplements and most importantly the right kind of food to help you through the process.

Without the right bodybuilding supplements and meal plans, it will be almost impossible to build an eye catching physique.

A few of the best foods or supplements to stock up on while working on your physique are:

  • Carbohydrates (wheat bread, wholemeal rice, oatmeal and much more)
  • Fibrous Carbohydrates (greens , lettuce, spinach and much more)
  • Good Fats (Trans fats, olive oil and much more)
  • Protein (red meat, egg white, tuna and much more.

I have discussed this in more detail here ==>> healthy nutrition – protein, carbs, fats, vitamins, minerals and water.

Just make a plan and be sure you stick to the plan.

A man without a plan is more or less ready for failure without a doubt. Securing the right supplements and nutritional products will be pointless without a plan of action. You need to stay on track (possibly ahead of track) with your meals, exercise, and rest. Try to draw up a valid plan, analyze the plan and understand it.

Another part most people fail is at executing the plan. Keep in mind it is one thing to make a plan; it is another thing to put that plan into action.

An easy way to plan and execute the plan is the conventional 7-day planner. With the 7 day planner, you can sort your time properly, increase your productivity and ultimately build a better body.

It is also advised to spread your meals out to about five to seven times every day as it will increase your metabolism each time to try to burn fat.

3. Diligently and Patiently perform your HIIIT.

When preparing for the bodybuilding contest, you will need to undergo rigorous training to get you completely prepared. The training is usually called a high intensity interval training (HIIT) session.

In order to make the best out of this training, you will need, to begin with, slow interval bursts. As time goes on, you should then increase your bursts to an optimum level.

All cardio equipment can be used for the high intensity interval training. And you can as well engage yourself in running, cycling etc. (following the interval training guideline) if you prefer outdoor workouts.

Achieving a aesthetic body is possible with the right mindset, dedication, and focus. However, if you feel like you have been trying your best with no result, instead of giving up, you should seek expert advice.

To start with, download my latest bodybuilding program; “Total Body Transformation Program“. The book will provide you with more insight on bodybuilding and guide you through the whole process. For more information, or to download “Total Body Transformation Program”, click here.

What Body Shape Am I – Ectomorph, Mesomorph or Endomorph?

Which body type are you

Wondering what body shape you are and what exercise should you be doing for your body type?

Every man and woman come in different physiques.

This classification is common with those interested in body building or overall physical fitness in a gym. That is why scientists categorize the body frames in three types; Mesomorph, Endomorph, and Ectomorph.

Some men want a bulky physique, while others tend to prefer the lean body. So, which body type are you – Ectomorph, Mesomorph or Endomorph? To help you know better here is a look at each body type.

1. Ectomorph

A guy with an ectomorphic physique tends to be lean and thin. Since an ectomorph is generally skinny, they are usually perfect for physical exercises like athletics.

Conversely, they do not perform so well in bodybuilding contests. Professionals discourage ectomorphs from indulging in bodybuilding competitions, especially because of their bodily features. Typically, they will have small joints, with lean and stringy muscles.

Features of an ectomorph

• Flat chest
• Tiny and delicate bone structure and frame
• Typical hard gainer. They experience a tough and difficult time gaining weight.
• Fast metabolism. Ectomorphs also experience faster digestion than any other body type.
• Lean muscle mass
• Thin and slightly wide shoulders.

Why is it difficult for Ectomorphs to gain weight?

Since ectomorphs have a fast metabolism, it means that calories are burned up quickly in the body. Anytime they intake food, the body digests it at a quick rate. For that, they need to intake huge amount of calories so as to counter and compensate the fast metabolism. Also, eating before bed helps to avoid muscle catabolism when asleep.

How should I work out as an Ectomorph?

Ectomorphs also find it challenging to gain muscles during a workout. Nonetheless, with a proper strategy, it can be a lot easier for them to pull off an effective time at the gym. For starters, ectomorphs’ workouts must be short and intense enough. Also, they should be targeted on the big muscle groups for an effective growth. You can use some supplements to help trigger the muscle growth. Ideally, use a protein shake, rather than Creatine.

Using light weights in high reps can help. For instance, you can do five sets of about 20 reps, and prioritize mental concentration as you work out. Ensure that you have a low resting time, and throw in some cardiovascular exercises to energize you further.

2. Endomorph

An endomorphic physique is quite common among the wrestlers, though bodybuilders hate this physique. An endomorph tends to have a soft and solid body. With these guys, they usually gain fat easier than ectomorphs. They are usually shorter, with thick legs and arms. Also, they have strong muscles, mostly in the upper legs. Guys with an endomorphic physique will normally perform well in leg workouts, such as squats.

Common features of an endomorph

• Slow metabolism.
• Gain fat and muscle easily, but find it difficult to lose fat.
• Short and round physique.
• Soft and thick body.
• Muscles are not perfectly defined.

Endomorphs are usually advised to watch their eating habits because they have a slow metabolism that leads to a gradual calorie burn. That is why they gain fat and muscles easily. However, you should eat a high protein and carb meal at least seven times every day. This will help to maintain your physique.

Working out as an endomorph

Even though endomorphs have an easy time at the gym, not every workout is recommended. First off, you should follow the Pyramid strategy on your sets. Your training session should take about 50 mins a day, and train three times in a week.

For weightlifting, go for the extra heavy weights and do about six short reps with a two-minute rest in between. Engage in cardio and weight training as much as you can to avoid too much fat gain in the body. Also, stay away from supplements, especially if you are already following a high protein diet.

3. Mesomorph

Most bodybuilders tend to have a mesomorphic physique, which is a body structure with large muscles and bones, along with a naturally athletic structure. With mesomorphs, they experience an easy time gaining weight and losing muscles. They have a strong structure, which makes them the ideal species for bodybuilding.

Features of a mesomorph

• Perfectly-defined muscles
• Athletic physique
• Overly strong and hard body
• Rectangular body frame
• Gains muscles and fat with ease.
• Lose muscles

Even though this is the best physique that many guys want, it also has its negative side. The bad news about mesomorphs is that they tend to gain fat quicker and easier than endomorphs. For that, mesomorphs must watch their diet, especially the calorie intake. Ensure that you have six meals each day.

How to work out effectively as a mesomorph

Just because mesomorphs have a naturally effective time at the gym doesn’t mean that they can apply any workout technique. Conversely, you should engage in high-intensity training and pyramid training systems. With the pyramids, it is all about adding more weight to the plates, and limiting the number of reps on each set.

High-intensity training, on the other hand, entails intense and short workouts. A good example of a high intensity exercise would be sprint intervals which will deliver perfect results.

If you want to maintain your strong, athletic physique, you will have to blend in some cardio and weight training.

biceps and triceps workoutWhat about my physique?

Now you know the various body types, and how to maintain each of them. For me personally, I am proud to be among the most-sought-for physiques.

I am a mesomorph; athletic, with a strong and rock-hard physique.

So how do I maintain my body?

I tend to be a strict follower of a well-balanced diet, with enough amount of protein and calories. I do not use testosterone supplements to bulk me up. I achieved my physique ‘drug free‘ with hard work and discipline and I plan on keeping it that way.

I take a protein shake before working out, and a carb or protein meal after working out.

Read: Top Whey Protein Powders 

Start your out with a light warm-up set, then do a 12-rep set for each beginning exercise. As you progress with your workout, use heavier weights in your subsequent set. Do about ten reps for the next four sets, and consider muscular failure training in each set.

So, if you would like to get big and ripped just like I have then you need to be fully committed make sure to set up a schedule to work on each muscle group every week.

For the abs, I recommend training them 2-3 times per week if you want that those sexy v shaped abs that women love. Ensure that you work out for about an hour, and include a moderate resting time. Working out four times in a week can also be helpful.

And how about you? What is your body type? I would love to hear from you.


Get My Complete Workout Program Here!


These workout guides will give you the tools to build muscle in each body part you train. But this is just half the battle. My latest workout program “Total Body Transformation Program” goes into even more detail to help you get the most out of your workout routine.

This program designed for beginners and intermediate trainers that will ultimately transform your physique as long as you put the work in.

If you are unhappy with your current results, then I highly recommend you check out my “Total Body Transformation Program“.

This program includes a wide variety of effective exercises for building muscle and burning unwanted fat.

Click here to Download My Total Body Transformation Program

alcohol and bodybuilding

Why Alcohol and Bodybuilding Simply Do Not Mix

alcohol and bodybuilding do not mix

Summer time is here again, everybody is out having fun, which means more barbeques, vacations, pub crawls, outdoor parties, you name it!

And while all that’s going on, alcohol is a key ingredient for most people. A common question that people ask me is, “Can you get drink alcohol while getting building muscle, getting lean and lose fat?”.

Truth is Alcohol and Bodybuilding Do Not Mix…

We all know about the negative effects alcohol has on our health, but at the same time it’s fun to head out with your mates and have a few beers, especially if you are going to a beach party and let all the ladies see your jaw dropping physique. Nothing wrong with that! 🙂

alcohol and bodybuilding


But if your goal is to compete in a bodybuilding competition or even to get in the best shape ever, then you will need to minimize the amount of alcohol your drink or give up completely

I’m going to share my experience with alcohol and how you can minimize it’s effects and still continue to keep your body in shape and get locked at the same time.

About a month ago, I went to visit a friend in London and he suggest we go for few drinks. Now, I haven’t’ seen this guy in months so I thought, “why, not, it’s not gonna do much harm….It’s just a once off”.

Besides, I was never really a big drinker so a few beers once every couple of months isn’t going to ruin all all my hard gains at the gym.

We hung out in bars and clubs for and had great craic!

  • Didn’t get drunk
  • Had a great night
  • No hangover the next day
  • And was still able to get a great workout in the gym

When I was in my 20’s, I was a regular beer drinker and at that time I didn’t take my health very seriously.

But what I realized is, if I was out drinking with the lads every Friday and Saturday night getting wasted, it would normally take me 3 days to completely recover. As a result, I wasn’t able to train the way that I intended.

So that’s like 3 days wasted when I could have been at the gym getting stronger, fitter, healthier and more muscular.

How Drinking Alcohol Shuts Down The Fat Burning Process

So while you are out partying with your mates every single weekend, knocking pints and shots all night long, you are literally making it impossible for your body to metabolise the alcohol, which makes it difficult to burn body fat.

Biggest Downfall of Alcohol Consumption

I’m sure you are already aware that drinking alcohol in excessive amounts lowers your inhibitions, which means you are likely to make poor choices along the way.

Why waste all your time eating clean all week and working your ass off in the gym if you’re planning on knocking back 8 pints of Heineken when you go out. That’s about 1,200 calories that your body needs to make room for.

Alcohol lowers your inhibitions

You tend to make poor choices. You can probably relate this but the reality is most people make poor choices. In other words their standards go down.

It just doesn’t make much sense, you work your butt off in the gym, while sticking to a clean diet, then letting it all that effort go to waste over 6-10 pints of beer (and maybe even a few shots).

Usually what happens afterwards is you fall out of the pub with the lads and end up getting stuck into a bacon cheese burger deluxe at burger king or a 16 inch pizza at Domino’s and maybe even a taco fries to top the night off.

And when your in that drunken state it’s not easy to resist fast food because your likely to make poor dietary choices because alcohol increases your appetite.

How to drink alcohol while still Burn Fat, Build Muscle and Be Healthy?

Here is a strategy that I follow whenever I go out with the lads.

I would order a pint of beer and then my next drink would be a pint of water. That’s it! I would continue this cycle all night long. So one out of every 2 drinks I had contained alcohol. So if I had 10 drinks over the course of the night, technically I only had 5 bottles of beer.

I repeat this cycle throughout the night so it’s a great way to minimize the amount of alcohol your consume and has less of a negative effect on your body.

See below:

bodybuilding and alcohol


Now that’s not nearly as bad as what most people would do. Most people would typically drink one pint of beer after the next.

The good news is you can cut down on the amount of calories (100 calories per drink)  by drinking  dry wines and spirits (with or without diet soda). A glass of sherry contains roughly 70 calories, where as cocktails such as mojito’s and sex on beach run up to over 300 calories.  I try to stay away from cocktails altogether.

You can find a list of calories in other alcoholic drinks here

Other things you can do to minimize the effects of binge drinking.

  • Drink a 2-3 pints of water before going to bed
  • Don’t workout shortly before you go on a night of binge drinking. Leave it for a day or two.
  • Stay away from fast food on the night out and the morning after. Eat something high in protein for breakfast instead.  (eg. a high protein chicken omelette and protein shake)
  • Avoid Sweet Alcohol Mixers such as cocktails and shots. Instead drink spirits with sugar free mixers.

Final Thoughts

Having a few drinks with your buddies every now and then, wont’ harm your physique and or health, but obviously if you drink often then it can definitely spoil the hard effort you put into your workout, by decreasing your ability to burn fat and build muscle.

If your serious about building a superior physique then you will need to maximize your efforts in the gym and cut down on the booze. Again, alcohol and bodybuilding do not mix!

If you know anybody who would benefit from reading this article, please hit the share button below.


Drug-Free Bodybuilding – You Don’t Need Juice to Build Muscle Mass and Get Shredded

Drug-free Bodybuilding

Anabolic steroids have been around for a long time, and over the years, their use has increased; even more people today are using them.

Steroid use has caused many deaths around the world and many people to feel under pressure to take steroids in order to achieve a physique just like their idols.

Well, let me just remind you that this blog post is not about building muscle quickly, because if that’s what you want, then you will better off visiting some other website.

Drug-free Bodybuilding

I teach people how to build muscle without the use of steroids or unnatural substances. I have absolutely nothing against steroid users, I just prefer drug-free bodybuilding, that’s all.

I have never taken steroids and I don’t think I ever will, although I have been accused of taking them by a lot of people.

That’s okay though. I accept it as a compliment.

People are very quick to assume that someone is on the juice, just because their body is in much better shape than the average person.

My hard gains came from over 12 years of working out and learning what works and what doesn’t. I’m not saying that it took me over 12 years to get in shape, but let’s just say I learned how to crawl before I could actually walk!

Yes, I made a shit load of mistakes, but I learned from them as time went by.

And sure enough, through daily lifting and eating properly, I eventually transformed my physique. If I can do it, then so can you! You just have to stick to your workout goals.

If you want something bad enough,  you have to be prepared to work your butt off to get it. Nobody significant in life will be handed to you, useless you work for it.

If something doesn’t challenge you, it won’t change you!

I know I’m not huge like  a lot of bodybuilders and if I did use steroids I’m sure my body would look just as good as the pros. But that’s not what this post is about.

It’s about how you can attain an impressive physique through hard work and a clean diet. No shortcuts, no cheating, just hard work and dedication.

I’m going to keep this as simple and straightforward as possible so that even beginners will learn what it takes to go out and reap similar results to mine.

Doing this naturally, how is it that some people can achieve this look and some people need to cheat?

Most pro bodybuilders will tell you it took them years to get in shape. Building muscle takes hard work, both in and out of the gym. There is no magic pill or drug that’s going to turn you into a genetic freak overnight.

Forget about it!

That’s why most beginners give up quickly. They might train hard for about six months to a year, and when they fail to get the body they desire, they start hating on  – “natural bodybuilders”, out of sheer jealousy or frustration.

I always laugh when I read comments on social media with guys mocking other guys because they have better physiques.

If only these doubters and haters were there to experience the amount of effort “natty’s” have to go through in order to look the way they do, maybe it would shut them up and possibly inspire them to do the same.

Drug-free bodybuilding – can you build muscle naturally?

Yes, of course. All you need is a proper weight training program, nutrition, and the determination to succeed regardless of any obstacles.

You don’t even need to take supplements if you are getting the right amount of protein, carbohydrates, and fats in your diet.

Don’t believe in the lies and what the false gurus want you to believe on the internet. Most of them are just out to sell you their crappy products and empty your pockets. So be careful!

There are very few companies who are honest and reliable. I’m not trying to make false claims like most of “the false gurus”-do. I just keep it simple and try to teach you what has helped me get in shape.

I just try to give you what you need to know, without all the unnecessary BS, just keep it simple and try to teach what I know has helped me get in shape.

Hell, you don’t even have to take my advice, but at least, I am showing you everything that has helped me get in shape.

If you are a beginner or someone who has failed to gain muscle at the gym, here’s my advice to you.

Find a good workout program, train hard and don’t give up. Eat the right food and learn from other guys who are clearly in great shape, or from somebody who has a positive reputation in the bodybuilding industry.

When I first got started in the gym, I trained with a guy who was obviously in better shape than me. He passed all his knowledge onto me and that’s how I got my foot in the door. We trained for many years and hardly missed a session together.

How long have I been working out?

I am 35 years old now and I have been training in gyms across Ireland and abroad for over 12 years. Before joining the gym, when I was 16, my brother and I bought a cheap set of weights (barbells and dumbbells) and started working out at home in my dad’s shed in the garden.

All I had was an old workout poster as a reference guide. I was a skinny teenager,  but I always had a desire to build muscle and get totally shredded.

How long did it take me to get in the shape I’m in today?

It took about three years, – I failed to achieve the kind of physique I wanted many times, but I just kept going, learning through trial and error.

The fact that I was consistent and kept trying out different exercises to see what worked, got me there in the end.

As you can tell from this photo, I let myself go for a while. I wasn’t consistent with my training, but I eventually pulled myself together again.

before and after

My first bodybuilding show

On October 3rd, 2015, I competed in my very first bodybuilding competition.

my first bodybuilding show

My first time competing

It was one of the best experiences I have ever had and it was something I always wanted to do, but, – just didn’t have the confidence to do it.

After competing, I was completely hooked.

I loved every minute of it and look forward to stepping on stage in front of a large audience again this year and hopefully for many years to come.

What kind of food do I eat to stay in shape?

My diet is very clean; I eat a lot of whole grain foods, like oats, brown rice, brown pasta, vegetables, broccoli and spinach, and fruits.

Everybody knows what the best foods are but getting into the habit of eating them often is what counts. If you cut out processed foods and sugar from your diet and instead, eat good wholesome foods, you build muscle and burn fat easier.

Read: Healthy Food Choices To Build Muscle and Burn Fat

Where does my motivation come from?

My motivation comes from wanting to improve in the gym, as well as improve my physique. I also enjoy the feeling I get from lifting weights and pushing myself.

There are days when I don’t feel like going to the gym, but I know that if I do, I will feel much better afterwards.

weightlifting is my therapy

Best Exercises for building muscle mass?

  • Squat
  • Deadlift
  • Bench Press
  • Wide-grip pullups
  • Bent-over barbell rows
  • Overhead shoulder press

These are just a few of the best compound exercises for building size and strength.

Squats, deadlifts and bench presses, are the top three exercises here. Once you know how- to do them correctly, they will hit every muscle in your body.

To the doubters and haters….

If you think it’s impossible to build an impressive physique, then look at some of these pro natural bodybuilders who have been competing for decades:

Pro Natural Bodybuilders

Look at guys like Philip Manuel Ricardo, Ulisses Wiliiams,  Jim Cordova and Doug Miller. These guys need to be drug tested to compete in any natural bodybuilding contest.

drug-free bodybuilders

There are plenty other natty’s that I haven’t listed, each claiming to be steroid-free. However, I am a big believer in developing your physique naturally.

I would love to hear your thoughts on this. Please leave your comments below!


Get My Complete Workout Program!

drug free muscle mass

These workout guides will give you the tools to build muscle in each body part you train. But this is just half the battle. My latest workout program “Drug-Free Muscle Mass Program” goes into even more detail to help you get the most out of your workout routine.

This program designed for beginners and intermediate trainers that will ultimately transform your physique as long as you put the work in.

If you are unhappy with your current results, then I highly recommend you check out my “Drug-Free Muscle Mass Program“.

This program includes a wide variety of effective exercises for building muscle and burning unwanted fat.

Click here to Download My Drug-Free Muscle Mass Program


Why Music Motivates Us To Workout

why music motivates us to workout

If you’re struggling to find the motivation to get through your workout, blasting your favorite tunes on your iPod or smartphone can put you right in the zone.

In today’s blog post, I’m going to cover “why music motivates us to workout”and how it distracts the mind during exercise and makes us less aware of exertion – the ‘pain’ involved when you’re lifting a heavy weight or performing aerobic exercises.

There’s science behind it too: Music can make your body work harder and faster and have an enormous effect on your workouts.

Still not convinced?

The next time you’re in the gym, pop on your favorite tracks – preferably ones with plenty of beats-per-minute (BPM)  – and see how it can boost your physical performance.

Here are just some of the reasons why what you listen to can have a significant influence on your body.

Music makes you Train at Higher Intensity

During workouts, music makes me want to push my body beyond it’s normal limit and train at a higher intensity when I’m at the gym.

It helps me bang out more reps and push heavy weight which is exactly what I want! Music keeps me 100% focused on each exercise, without letting myself get distracted. When I’m in that zone, I feel invincible!

music workout motivation

It has been proven by studies time and time again that music can benefit athletic performance by as much as 15 percent.

Pretty impressive, right? That’s not all. Studies have shown that music can help to focus your mind and make you concentrate on the task at hand.

In a gym context, this means lifting weights with more energy, more vigour, and more force. The result? You’re more likely to stick with your workout goals and get your body in tip-top condition.

Fast music helps you get better gains

Not all music is the same. At least not according to the experts. Research in 2010 found that cyclists were able to exert more force when they listened to upbeat music with fast beats.

The ‘sweet spot’ was between 120 and 140 beats per minute when performing moderate exercises.

What you listen to is up to you but playing relatively fast music might just help you break that plateau you’ve hit and get you to lift heavy and push your body to complete failure.

Try it the next time you’re in the gym and see how you feel.

Make your own playlist

So, now you’ve read the science behind it, why does music have such a profound effect on our body and mood in the gym? Well, some people think it’s because we associate certain sounds and rhythms with particular actions.

For example, pulsating beats might remind us of getting up and moving faster, while we associate slower songs with sitting down and relaxing.

If you want to get more out of your deadlifts, squats and bench press, create a killer gym playlist that will get you in the zone the next time you go training.

the rock headphones

It’s a lot easier than it sounds. Search for fast tracks that get you moving and help provide a diversion when you’re flagging in the gym.

To recap:

+ Music helps to focus your mind and concentrate on your training. Studies show that the right songs can distract your mind when lifting heavy weight in the gym.

+ Rap and Dance are a lot better than pop ballads. The average dance track has 128 BPM and the average rap song has 80 bpm.

The ultimate workout tracklist

Here are a few of my ultimate workout tracks. I like these for different reasons but incorporating a couple into your workout might give you the inspiration you need.

1. Jorge Quintero: “Violin Orchestra”

A rousing classical instrumental that will make you want to lift heavier and work harder in the gym.



2. Androis: “The Fall of Humanity”

Dark, mysterious dubstep that sounds great on your earphones. Perfect for squats.



3. Calvin Harris: “Let’s Go”

Featuring Ne-Yo, this dance smash has plenty of beats per minute and a frantic bassline.



4. Eminem: “Lose Yourself”

Eminem’s classic from 8 Mile. A song about going out and getting what you want – the same principles you can apply in your quest to get big and ripped.



5. Eminem: “Till I Collapse”

The perfect motivational mantra for anyone who wants to get big. Includes the lyrics “get that motivation to not give up and not be a quitter”.



6. Survivor: “Eye of the Tiger”

I associate this with Rocky’s long descent up the steps. Fast, infectious and guaranteed to get you putting, at least, another couple of kilograms on the bench press.



7. Kraddy: “Android Porn”

Loud, brash and furious, this track has plenty of BPM and will give you the motivation you need.



8. Two Steps From Hell: “Protectors of the Earth”

A perfect example of why music motivates us to work out. Quick and unrelenting, this track is great for the gym.



Music is definitely a powerful tool to keep us in the zone and workout at a high intensity, for longer periods.

What music motivates you during a workout? Leave your answers in the comments section below:

PS. If you enjoyed reading this article, then please share it on social media. Appreciate it. Thanks!

40 Ways To Stick With Your Workout Goals in 2016

40 Ways To-Stick To Your Workout Goals in 2016

40 Ways To Stick With Your Workout Goals in 2016

It’s a brand new year and you’re looking to get back in shape after eating rich, unhealthy foods that are synonymous with the holiday season.

Don’t beat yourself up!

There’s nothing wrong with spending time with your family and friends and indulging in your favorite food.

Everybody does it. They’re lying if they say they don’t.

However, when you’re health conscious, you’re aware that it’s only a matter of time before you will end up completely turn your eating habits upside down.

This is why you must make a commitment to eat a healthy diet and work out regularly. When I say diet, I don’t mean starving yourself.

Just avoid processed food and eat regular small meals throughout the day and you’ll be fine.

It’s usually right around Christmas time that you’ll hear people say, “I’m going to work out and get in shape in the new year.”

It’s great that people make these strong statements about their goals but in reality, without discipline and a set routine, they won’t last long.

Does this sound like you?

If so, no more eating crappy, low-nutrition foods! It’s time to build muscle and get completely ripped!

Stick to Resolutions

It’s easy to predict that in January, most gyms will be packed with newbies all excited about getting into shape, but give it one or two months and that gym traffic will start to die down.

gym in january

As always the only people left remaining will be the old regulars that were there before.

I know this to be completely true. I’ve been a member of my local gym for years and I’ve always noticed new members come in around late December and early January.

Like clockwork, you will see them workout almost every day and slowly start to lose hope, eventually giving up completely.

But why?

There are several reasons why people give up on their fitness goals so suddenly.

They Expect Too Much Too Soon

Your body is a fine-tuned machine. Just like a machine, you cannot expect to make a tiny tweak and have it working in a completely different way.

When you start any new workout program, it’s much better to start small.

No need to go on a completely strict diet and spend too much time in the gym.

This sets you up for failure. I know people that completely burn themselves at the start of the new year and get frustrated when they don’t achieve the results they expected.

The best thing you can do?

Pace yourself, and set small achievable goals that you know you can easily accomplish.

You are much more likely to stick to your workout in the long term if you make slow steady improvements each week.

It took me months to get in decent shape, all because I set small achievable goals. I didn’t take any shortcuts; nor did I ever use drugs or steroids.

before and after

How did I do it?

I just made it my goal to eat clean and train at the gym 4-5 days a week. That’s it!

I had a clear picture in my mind how I wanted to see myself after a few months and it worked.


Because I held myself accountable for what I needed to do in the gym and monitored my eating habits.

Sometimes I like, Before a workout, I like to spend a couple of minutes visualizing my self in the gym, giving it everything I got. I only spend about an hour in the gym so I might as well get the most out of each workout.

Once you get into the habit of working out and eating properly, you will start to feel better about yourself, especially when you start making progress. As long as your goals are realistic, there is no reason why you can’t achieve them.

Below is a list of 40 ways to stick to your workout goals in 2016. If you just follow these basic steps, it will be easier to envision your goals and achieve them.

40 Ways To Stick With Your Workout Goals in 2016

  1. Have A Plan

You should never start anything without a plan and that includes working out.

Your life may be filled with various activities and tasks, but you should try to fit in some exercise in your busy schedule. If you have time to watch hours of soaps or football then you definitely have time to workout.


A few minutes will do you wonders, even if it is a simple jog.

That is why you must always have a plan; where and when you can workout is essential to losing weight and gaining muscle.

If you have never been in a gym before, this is the perfect time to start joining now.

  1. Prepare for the Week Ahead

Preparation is key to a successful workout. Before beginning your workout, plan a week ahead by acquiring all the tools and gear you need.

Make sure to clear your schedule on the days you are going to work out and be sure you give yourself enough time to recover.

It helps to keep your gym clothes clean and washed so that there is no chance of getting an infection, and so that all you have to do is put them in a bag and start working out as soon as you can.

  1. Don’t Be Afraid to Fail

The key to success is to understand that you will fail in the process. You will fail multiple times and that is perfectly fine. Eating clean all the time is quite difficult and it is only human to give into your cravings.

If you can’t make it to your cheat day, it’s not the end of the world, just keep going and work twice as hard. Though it is fine to cheat every now and then, the key to success is not to make it a habit.

Keep trying and stay true to your workout and diet plan.

  1. Schedule a Time to Work Out

The human body is a wondrous thing as it has the ability to adapt to various environments and lifestyles.

This includes working out; if you keep repeating the same workout routine the body will eventually get used to it.

Your body will then have more strength, energy and endurance to complete your workout without much difficulty.

  1. Find Yourself a Good Training Buddy

Like most things in life, we enjoy our activities in the company of others. Working out is no exception, as we tend to work harder and enjoy working out when we have someone else to help out or motivate us.

A good workout buddy can make all the difference when it comes to achieving your goal.

Try to find someone who is willing to push you, even if it is not your best friend.

At times, it might seem as if working out with your best friend is the best idea, but if they allow you to slack off then you are only hurting yourself. Find yourself a workout buddy who already has experience and is determined to reach the same goals as you.

It might help to hold tryouts until you come across someone who will push you to your limits.

  1. Sign Up for a Competition

There’s nothing like an “I’ve got to be fit by X date” mindset to get you moving.Signing up for a competition or event may help you in the long run.

By signing up to a bodybuilding or physique contest, you are setting up a deadline for yourself.

bodybuilding show

You will then work harder as you have to prepare for the competition or event.

It isn’t smart to put off training, especially if you have already registered for to complete.

  1. Join a Fitness Forum

When it comes to working out, you are not alone. There are many with the same questions and a place where they can get their questions answered is online.

Try joining a fitness forum such as My Fitness Pal or and search for whatever you may need. There are many members that would be happy to help you out.

  1. Plan Your Workouts in Advance

At the end of each month, it is recommended that you schedule all of your workouts for the next month. Once you have completed your workout, cross them off.

If you need to reschedule your workout, do it on another day that is free.

You should start off light and gradually increase your workouts each month (try starting out with 16 workouts a month).

  1. Workout on  A Playground

Who says playgrounds are just for kids? There are plenty of ways you can get a great workout on a playground. Just last summer, myself and my brother took his kids to the local playground, and let me tell ya, “I had an awesome time.

I have not been on a kids playground since I was a kid myself. And as you can guess, I damn sure made the most out of it.

Okay, I know I might look ridiculous to some, but it was a lot of fun.

You don’t have to do what I did but you can easily do tons of body weight exercises such as chin-ups, dips, bench step ups. Just use your imagination and I bet you’ll have fun.

  1. If You Don’t Like the Gym, Work Out At Home

Working out can take place anywhere and at any time.

For those who are a bit introverted, you can skip the gym and get yourself a set of free weights and workout at home. It is ideal to purchase the necessary equipment that is required for you plan.

home gym equipment

If there are problems with motivation or need a workout program tailored to your needs, you can always invest in a training program.

  1. Set Realistic Goals

Your body must mature and become conditioned by training. It is unhealthy and dangerous to tackle rigorous exercises or to lose a lot of weight in a short period of time.

Be realistic and set goals that are within your skill range. Slowly add more weight or repetitions with time, once you have more confidence in your abilities.

  1. See Your Body Through His or Her Eyes

At times, you may need ask your partner for honest criticism. They will be able to see where you need improvement and will be happy to help you out.

Sometimes you just need to be told where you falter, and even though it is hard to hear the truth at times, it can be the best advice you need to succeed. Don’t be discouraged by a little criticism, just use it as motivation.

  1. Just Show Up

You are only cheating yourself if you decide to skip out on a workout. If you are feeling tired or lazy and are planning on skipping out, don’t.

Just show up and you will eventually start working out.

If you are not in the mood of doing a specific workout, then change it up and do some other exercise. All that matters is that you show up and do SOMETHING.

  1. Invest in a Good Personal Trainer

Invest in someone who will focus on your success. Invest in a good personal trainer who will help you reach your ideal goal.

personal trainer

A personal trainer is a fitness professional who motivates their clients by providing unbiased feedback and setting realistic goals for you.

If money is an issue, join a gym that includes a trainer.

Even though you may not have the same trainer each time, the trainer at hand will still provide feedback and advice.

  1. Buy a Year’s Worth of Protein and Invest in Healthy Foods

Just working out isn’t enough to reach the body you desire. You must apply a healthy diet and use protein. If you buy a year’s worth of protein and stay committed to your workout plan, you should see results in no time.

Top Whey Protein Supplements 

If you cannot stay committed, then you waste time, money and fail to achieve your goals.

Consider buying organic food and choose lean meats. Improving your diet is key to improving your health.

lean meats

  1. Write it Down

Keep track of your workout in a journal and be specific of your exercises.

Write down what exercise(s) you have done, the duration, how much weight if it includes it and how many repetitions you have done.

keep a journal

You should also write how you felt while completing your workouts and reflect on whether or not you feel comfortable with your workout.

If writing your progress down seems like a hassle, consider getting an app or logging in your progress on a website.

  1. Reward Yourself

You worked hard and finally reached your first goal, so what do you do? You reward yourself by treating yourself to something nice.

Whether that is a massage, a hot bath, some new clothes or that burger you have been craving, treat yourself to something you want. You deserve it for working hard.

  1. Track your body fat percentage

You should keep track of your body-fat percentage every few months to see the progress you have made. If you notice that your body-fat is not changing or increasing, then you should change your workout or diet.

Seeing these numbers will allow you to see actual evidence instead of relying on your image.

  1. Face your fears

You will not progress until you tackle your fears.

Don’t be afraid to try something new, as new experiences, sometimes have the solution to your problem.

If you need help, don’t be afraid to reach out to someone. Try new activities that challenge you, if you are afraid of heights then try an activity like rock climbing.

If you are afraid of water try whitewater kayaking.

Exercise doesn’t just take place in the gym and success doesn’t always follow a workout plan. Just go out and do something

  1. Take photos of your progress

Photographs are a great way to visually show you the progress you have made. Make an album on your phone just for your workout plan.

At first, you may not see much of an improvement, but as you compare the pictures throughout your work out, you will begin to see a difference.

abs before and after

Here’s Mine!

Be sure to upload them online too, so that you can further motivate others who seem to be struggling on their workout.

  1. Plan a routine

The best way to stay committed to your workout is to make it a habit. By making your workout a routine, you will stay on track to your goals. This will then set up your body the transformation that you are seeking.

  1. Treat yourself after each workout

There is nothing more satisfying than an after workout treat. Whether it is a tasty protein drink or a “cheat meal, it always tastes better after working hard.

Sometimes all you need is something to look forward to, to improve your performance. It is recommended to stay away from food that is processed as it can take away from your workout.

  1. Think of the benefits of working out

List all the positives that comes with working out and keep repeating them in your head. Soon you will keep going and it will motivate to work harder.

It may seem tough and daunting going to the gym, but once you start thinking of the positives, you will begin to enjoy your daily trip to the gym.

  1. Remind yourself how you feel after each workout

Once you have worked out remind yourself of how good it feels. Keep that thought in your head as you head to the gym the next day.

how you feel

Eventually, you will feel good about going to the gym all the time, which will keep you focused and motivated. Praise yourself and make yourself feel good and it will be a fun experience getting in shape.

  1. Change up your workout routine

The body will begin to adapt to any workout if it is continuously doing the same thing. You will then plateau and will slowly stop seeing progress.

When you begin to plateau, it is important to change your workout plan by adding more weight, adding more repetitions, changing the duration of the workout, or by rearranging the days in which you workout a certain muscle group.


When you change your workout, you will begin to see more progress.

  1. Create a workout playlist

Choose the most upbeat and uplifting music you have and put them in a workout playlist. Choose songs that keep you focused and motivated when you listen to them.

Keep rhythm, sometimes helps you keep a constant pace and instead of feeling like a daunting process, listening to music can make working out fun.

It is generally recommended to listen to upbeat and catchy music, as it will provide a good tempo to follow.

I recommend listening to music that gets you motivated.  Some of my personal favorites are by Eminem and Flo Rida.

  1. Put Your Hard-earned Money on the Line

Imagine losing money by hurting yourself. If you need money to motivate you, then try handing out your money to a (reliable) friend who will pay you back once you have reached your goal. Make it seem as if you are working for something (in this case your money). If you prefer to use technology, try downloading the Pact app or go to

  1. Make a Video Diary

If writing down your progress doesn’t work for you, try making a video diary instead. Talk about your goals and how you feel after each workout.

Once you have a made a diary, upload it on Facebook or YouTube and make it public.

Share your goals with others and watch your videos. You can compare the old ones to the new and see the changes you have made to your body.

  1. Share your goals on social media

Don’t be afraid to post your progress on social media. It is a great tool that allows people to share their goals and workout plans.

Keep updated on social media allows others to see how you started and how far you have come. You can also join fitness groups on Facebook and discuss further ways of becoming healthy.

You may also want to follow famous athletes and bodybuilders in order to learn their secrets to a toned or muscular physique. Social media is just another tool that you can use in order to reach your goals.

  1. Subscribe to YouTube fitness channels

This can be very motivating, as long as you subscribe to the right fitness channels – ones that give great advice. Some of the channels that I’m subscribed to are Scooby’s WorkshopBrandon CarterTwinmuscleWorkoutVince Delmonte and Lee Hayward.

It’s clearly obvious each of these guys are in great shape and know what they are talking about. I also enjoy watching them because they don’t take themselves too seriously and you can easily have a laugh as well as get great tips from their videos.

Whenever you are unsure of something, there are three places you go to and they are google, the library and YouTube.

youtube subscribe

Youtube has an endless amount of user uploaded videos that range from almost everything in the world. With that said, you can easily find fitness videos on Youtube.

Be sure to subscribe and keep up with channels that you think are knowledgeable about their workouts. Take caution as anyone can upload a video and call themselves an expert.

Always compare different videos so that you can see the differences in workout plans, techniques and diet plans.

  1. Don’t get caught up in the “all or nothing” mindset

Don’t over complicate your work out and don’t get caught up in an “all or nothing” mindset. Sometimes just doing something (anything at all) is better than doing nothing.”

Do what you can do and do consistently then worry about optimizing later as you gain traction.” All that matters is that you start and commit to your workouts.

  1. Create new habits

The key to fitness success is to make it a habit. Most people fail at fitness because they don’t make working out a habit. It needs to become a standard routine in your life to the point where it becomes necessary for you to function normally.

Most people stop working out because they either get bored, frustrated or just lose interest. You must power through and keep working out constantly if you wish to see results.

It is called working out because it is not easy, but like anything, if you keep working at it you will eventually get better at it.

  1. Support from friends and family

Your family and friends can sometimes be the best support anyone needs. It is important to inform them of the importance of your workout and how much it means to you.

If you let them become aware of how much it means to you then it will become important to them. They might even become your new workout partner(s).

  1. Visualise success

Before you achieve success, you must visualize yourself attaining that success. Before you begin your workout session, visualize yourself performing and completing your workout.

Always strive to do more, imagine yourself lifting more or running longer.

The only limit is yourself, and when you don’t limit yourself, you’ll soon realize how far you can go. Just visualize the perfect body that you want and go out there and earn it.

  1. Do It for a Cause

If you are finding it difficult to workout for yourself, then why don’t you try working out for someone or something else? Try working out for a cause and sign up for a marathon that donates to a charity.

If you are running for the benefit of someone else, you might find that you end up working harder. This helps the people you are helping and yourself at the same time.

You’ll feel good knowing you helped a cause and got in better shape.

  1. Check In With Yourself Daily

Before you begin your workout, ask yourself if you feel comfortable and safe with your exercises. If you are comfortable, then continue your workout.

But if you feel the opposite, then maybe it is time to change your plan.

Always make the necessary adjustments to your workout plan.

At the end of the day, you should feel good about your workout. If your workout is too rigorous, consider doing smaller repetitions or lowering the weight.

  1. Eat Clean

If you want to feel like a doughnut, then you should keep eating them, but if you want to feel lean and clean, then it is best to start eating healthier.

Cut back on processed food that is cluttered with chemicals and preservatives as it is harder to burn off fat and calories gained by them.

Change your diet to a balanced nutritional one and include more water.

Sometimes the hardest part of working out is cutting back on all the food that is stopping you from achieving your goal.

Personalized meal plans

  1. Call Yourself Out on Your Weaknesses

You are your own worst critic. Keep these words in your mind and make sure to acknowledge where you come short.

Do not beat yourself up though, and quit. Instead, highlight your errors and work to fix them.

Work slowly and with a plan as you can hurt yourself if you try to force things.

  1. Indulge Once in a While

You have worked hard and you deserve to treat yourself every once in a while. It’s okay to eat a burger or have a slice of cake at a party. As long as you are mindful of how much you eat and don’t over indulge.

Be reasonable with how many times you treat yourself and limit portions to an appropriate amount.

Success is only achievable when you have the right mind set.

eat clean

All you have to do is believe that you have the capability to succeed, and in no time, you will start to see the results that you dream of. Once you achieve your goal, keep going and set a higher goal for yourself.

The key to success is to keep moving towards your goals despite any obstacles that stand in your way.

  1. Succeed

Success is only achievable when you have the right mind set. All you have to do is believe that you have the capability to succeed, and in no time, you will start to see the results that you dream of.

Once you achieve your goal, keep going and set a higher goal for yourself. The key to success is to pushing yourself harder. Which success tip made you more motivated? Is there any tip that was not included in the list?

Share your thoughts in the comments below!

Which success tip made you more motivated?

Is there any tip that was not included in the list? Share your thoughts in the comments below.


Motivation Tips For Building Muscle and Burning Fat

In this article I’d like to share with you my best motivation tips for building muscle and burning fat.

If you are serious about wanting to build muscle mass and burn body fat, then you need to make a commitment to yourself to stay consistent no matter what.

I don’t want you to make any excuses! If you want to get in great shape you need to put the work, there are no shortcuts here.

Forget about making excuses. Everybody has time to work out, even president!

You can quickly solve “BEING LAZY” and “NOT IN THE MOOD” by going the gym and working out.

Don’t seek motivation to inspire you to work out. Instead, take action. Let action be your fuel for motivation.

take consistent action

If you’re feeling tired after a long day at work, don’t use that as an excuse not to work out.

Just go to bed two hours earlier instead of staying awake late at night or go straight to the gym after work or on your lunch break.

Problem solved!

The key is not to keep yourself motivated, but to make a decision to workout X number of days per week and stay consistent so it becomes part of your daily routine.

It’s funny how people go to a job they hate, just to pay the bills and they refuse to put their body through a bit of pain so they can feel better about themselves.

I’m from Ireland and it always suprises how few Irish people want to exercise but instead they are quick to come up with funny excuses why they won’t exercise. And the same applies to other nationalities, not just the irish.

So why do people want to work out anyway?

For one, they want to physically look good and it’s very rare that people think about the benefits beyond looking good.

What most people don’t realize is that there are far more benefits to working out than just having an impressive physique.

kissing muscles

Each of us is made up of mind, body and spirit. It’s all about having a healthy balance in your life.

Working out gives you more energy. It releases chemicals called endorphin’s.

Ever wonder why most people workout early in the morning? It’s because they will have that same sustained energy throughout the day.

i'm going out to get some-endorphinsThat’s one of the major benefits of working out early so you will less likely want to take a nap in the evening time.

Working out is a great stress reliever. Movement releases a relaxation response within the body that allows you to feel happier and in a much better mood.

When you workout, your body releases chemicals called endorphin’s.

These endorphin’s interact with the receptors in your brain that reduce your perception of pain.

Endorphin’s also trigger a positive feeling in the body, similar to that of morphine. For example, the feeling that follows a run or workout is often described as “euphoric.” That feeling, known as a “runner’s high,” can be accompanied by a positive and energizing outlook on life. Source –

When you work out, not only will you feel better and look better you will have a lot more determination to to stick to your workout regularly throughout the week.

It’s like anything else you do in life. If you learn to play an instrument you will gradually get better at it.

practice daily

If you’re generally a shy person and feel anxious in social situations, but decide one day to make an effort to approach and chat to as many new people as possible, eventually you will feel more comfortable in social situations.

I’m not particularly good at many sports or instruments, but I know that If I apply the same amount of time and effort as I do with working out, to other other areas of my life, I’ll gradually improve and eventually become an expert.

If you do something often, you can only get better at it.

I was eleven years old when I first learned how to cycle a bike. As a kid I remember sitting in my parents garden watching younger kids cycling by enjoying themselves.

I wanted to be apart of the fun but I was afraid that if I got on the bike I’d probably end up running in a car or falling over the handle bars. And if that ever happened, my chances of ever being able to cycle a bike would have been zero to none.

But then one day, my friend encouraged me to overcome my fear and put me on the bike and pushed me as fast as he could go, until I was able to control the bike myself.

Lifting weights and working out every day is no different.

If you want to build muscle you need to push yourself hard if you want to look and feel great.

It’s all about the focus and intensity of your workout and challenging yourself each week. I see guys in the gym and it’s rare you would see many of them break into a sweat when they work out.

You shouldn’t go to the gym to socialize and pass time with your buddies, or waste time texting on your phone.

You should go to the gym to train and put 110% into it every single time.

By knowing exactly what exercises you will do beforehand will keep you fully focused with no distractions.

I’m serious, if you want to build muscle or lose 10 to 20 pounds of fat, then you got to put the work in…period!

train hard

Why do most guys fail to build muscle? It’s because they are not consistent with their training and diet. That’s why!

If you want gains that are worth talking about or worth showing off, then you need to be in this for the long haul. There are no shortcuts.

I’ve been working out for over ten years now and i’m still not completely satisfied with my body and fitness and I don’t think I ever will be.

As long as you stay consistent you will always reach your goals and the same applies to everything else you want to achieve in life.

Don’t be looking for shortcuts or quick fixes, there is none, unless you want to use steroids and mess yourself up. I don’t recommend it.

I’m a huge believer than any guy can build muscle and burn fat naturally. You want to keep your body clean and healthy at all times.

Here’s my basic method to build muscle mass and burn Fat

  • Eat Frequently
  • Eat High Protein Meals
  • Intense Weight Training
  • Do Cardio
  • Sleep Well

The best exercises for building muscle mass are compound exercises such as:

  • Squats
  • Deadlifts
  • Bench Press
  • Barbell Rows
  • Military Press

Incorporate these exercises into your workout routine and you will eventually pack on muscle. But don’t just lift the same weight every week.

Increase the weight by as little as 2kg – 5kgs each week.

Concentrate on doing each of these exercises with proper form to avoid injury.

If you have never tried any of the above exercises before then I’d advise you to practice with very light weight until your form is right.

Whether you decide to workout at home or at the gym, make sure to do it consistently.

Trust me, the longer you stick to your workouts, the sooner with will become like second nature to you.

I’ve been training for over 10 years and If I miss more than 3 days I feel like cracking up! lol!

Your first step should be to decide how many days a week you want to workout.

I recommend 4-5 days, no more. Over training can cause more harm than good.

So if you decide to take action and follow the tips above you should feel more motivated to workout, not just to look good but to feel good as well.

I recommend getting yourself a bodyspace account on the website.

Bodyspace is the best FREE Online Fitness Community to help you keep track of your progress, post your pictures and get feedback from other members.

I also have an account on bodyspace so you can add me as a friend if you like. My username is Jaykav.

Hope you liked reading this article and learned something new. Would really appreciate if you would share it with on social media right below.


1 how to motivate yourself to workout

How To Motivate Yourself To Workout When You’re Feeling Tired or Just Plain Lazy

how to motivate yourself to workout
Want to know how to motivate yourself to workout but find it hard to get started or stay consistent? In this article I am going to share with you my best tips that has kept me feeling motivated to go to the gym over 10 years.

Let’s face it, we’ve all experienced times when we just don’t feel motivated to workout when we know we should.

You know the feeling when you are all excited about going to the gym and look forward to working your butt off, then after a few weeks your just not bothered because the motivation isn’t there anymore.

Staying consistent with a new workout routine or fitness program can be often harder than starting it.

It can also be easy to be under the influence of people and situations in our lives that we find ourselves procrastinating instead of doing the things that is important to us.

No matter what your fitness goals, you should always set aside enough time in your day to workout so that you move closer to achieving your goals instead of moving away from them.

I think people lose motivation to workout is because their reasons to get off their butt and workout just aren’t big enough.

You need to ask yourself, why do you want to workout? Do you want to look and feel good about yourself? Do you want to look good with your shirt off on the beach? Do you want to compete for a bodybuilding competition?

Whatever your reason, make that picture as big and bright in your mind to the point where nothing can stop you from taking action. You get the idea!

You should know why exactly you want to workout. Then once you “Know Your Why”, you need to set specific goals that will help you achieve them. Knowing exactly why you want to workout and get in shape will make it so much easier to feel motivated.

…And when you feel like quitting, just remember why you started.

Here’s what keeps me motivated to go to the gym and run outdoors when the whether is good.

How I Motivate Myself To Workout

I simply don’t wait to feel motivated to workout. I workout to feel motivated!

I do it because I enjoy working out. My reasons are big and strong enough there is very little room for self-doubh or procrastination.

Read: Procrastination and Exercise – A Solution For I’ll Do It Tomorrow

If your interested or passionate about something, it’s won’t require much effort on your part, because you always look forward to doing it anyway.

I enjoy the feeling of being able to rep out heavier weight than the previous week. That feeling of accomplishment keeps me focused and wanting to challenge myself every time.

challenge your limits

Don’t get me wrong, there are times I feel unmotivated but what keeps me going is the ability to take consistent action regardless to how lazy I feel. I’ll explain how I overcome this in a bit…

Unfortunately not many people are like that, they wait for inspiration to come to them so they can feel motivated.

Don’t seek motivation to inspire you to workout. Instead, take action. Let Action be your fuel for motivation.

If you have clear goals and are hungry to achieve them then motivation should never be a problem for you.

What do you think comes first, motivation or action?

Think about that for a minute.

The logical answer for most people would be “motivation” but that’s not true.


steps to stay motivated to workout

People who procrastinate often confuse motivation with action.

Are you one of these people that waits until they are in the mood to do something or do you get a buzz of of taking action instead?

Action comes first and motivation comes afterwards.

For example, I set a goal to write three articles today and I wasn’t in the slightest mood for it.

The thought of writing that many articles bored the hell out of me. I imagined it would take me between five or six hours to type out my ideas and thoughts down before I could feel satisfied with the final draft.

Also, the thought of proof-reading the articles bored me to death.

I’d say my motivation to write this was between 1% and 2% and my urge to avoid writing it was close to 100%.

But I just said to myself, “Just start and see how it goes”. To my surprise, after about ten minutes I suddenly felt motivated and I actually enjoyed the writing process.

Not so much that I want to sit down and force myself to write an international bestseller, with the title, “How to motivate the the hell out of yourself”, something along those lines anyway,

But I’m sure you get what I mean here.

Most people don’t want to workout because it requires too much effort so it’s much easier for them to stay at home and watch TV or get a few hours nap.

Humans are experts at making excuses…

“I could go to the gym or a jog today but….”

“I don’t have time”

“I’m too lazy”

“I’m not in the mood”

So in order to prove these excuses aren’t actually true…

Here’s an exercise that I want you to try.

The next time you don’t feel motivated to workout, ask yourself “Why you don’t feel like working out”.

Whatever the reason, I want you to take action and workout despite feeling unmotivated. If you don’t want to go to the gym or you have never been to the gym before, a simple solution would be to workout from home.

For some people it’s much easier to motivate yourself to workout at home than it is to go to the gym.

Read: Home Gym Workouts For Beginners

The whole idea of the above exercise is to fight against your excuses so that you won’t make anymore excuses again.

I know this might sound silly but it definitely works. Once you get started and will have completed your workout, you will feel so good about yourself and will be glad you took action.

This is one of the best methods of getting motivated to workout when you don’t feel like it.

Your thoughts control your reality. So if you know what’s good for you, then take action and beat resistance once and for all!

If you liked this article, please click the share buttons below. Thanks!

10 Reasons To Get Off Your Ass and Workout

10 Reasons To Get Off Your Ass and Workout

10 Reasons To Get Off Your Ass and Workout

I know you have probably heard a lot of the propaganda as to why you should get off your ass and workout. They say working out helps you to maintain lean body tissue, helps you look sexy, and the list goes on and on.

The truth is, anybody can work out for whatever reason they want. It can be to attract the opposite sex, reduce stress, build self-confidence or improve a sport.

My reason for writing this article is to motivate more people to get their ass to the gym today or at least make exercise a regular everyday habit. Whether you do it at home, at a park or the gym, it’s entirely up to you.

But some people just aren’t bothered and make all kinds of excuses and procrastinate when it comes to exercise.

My Reason For Working Out

The main reason I go to the gym is to increase strength, build muscle, improve health, look good and of course to reach my fitness goals.

I love working my butt off in the gym, I am passionate about it and nothing tastes as good as being fit feels.

If you aren’t used to working out it can be quite tedious, especially if you’re not sure what you’re doing.

Maybe you just don’t have the motivation to work out. If that’s the case, get  yourself a workout buddy to make exercise more enjoyable and worthwhile.

nothing tastes as good as being fitTop 10 Reasons Why You Should Workout

  1. Reduce Stress

Exercise will reduce your stress. When you have are a hard day at work, try to do a 30-minute cardio session. Trust me, it’s better to do little than do less.

Get up an hour earlier every morning and go for that 20-minute jog or join a gym.

You will feel a lot better throughout the day if you make exercise a part of your daily routine.

  1. More Energy

When you feel lazy, almost everything goes wrong. You put things off that your were supposed to do.

Exercise gives you the energy to get through a busy day. It will feel a lot more rewarding to put your feet up at the end of the day when you got all the important stuff out of the way.

So instead of relying on caffeine to boost your energy, a good workout will make you seem more energized for the rest of your day.

  1. Look Good

Not only does exercise make you lose weight, you will also look better in the clothes you wear. If you’re a woman, you might want to look good in those skinny jeans or tight skirt so you don’t have to keep wearing that long dress that covers up most of your body.

If you’re a guy, there is nothing worse than wearing baggy trousers with your belly hanging over it. When you lose all that weight, you can throw away the baggy jeans and buy yourself a pair than fits perfectly and makes you look thin.

Being overweight can make you feel self-conscious in social situations, but when you lose the weight, you will find yourself being the life and soul of any party you go to. At least when Christmas rolls around, you won’t feel guilty about binging for one day.

  1. Slows Down the Aging Process

As you get older your metabolism slows down, so exercise is an excellent way to slow down the aging process and keep you feeling young and fresh.

  1. Sleep Better

Whenever I workout, I never have a problem getting a good night’s rest.

  1. It’s Fun

For me, the only time exercise isn’t so enjoyable is when I didn’t get a good sleep the night because so I’m feeling tired. Other than that, exercise is a lot of fun, especially when you have a training partner to do it with you.

  1. It Strengthens Your Memory

A recent study from the journal behavioral brain research shows that regular, steady state cardio such as brisk walking or jogging resulted in higher blood levels of hormones that is associated with a strong memory.

  1. Reduces The Risk of Cancer

According to Research done at the National Cancer Institute, exercise lowers risk of endometrial and breast cancer.

  1. Feel More Confident

After all that hard work from working out at the gym, while gaining strength and muscle its no wonder why you wouldn’t feel more confident in yourself and your abilities. And of course the more your friends and family compliment on your body, the more confident you will feel.

  1. Improves Your Mood

If you find yourself sitting at home doing nothing but feeling anxious or depressed, a 20 minute walk or jog can boost your mood and make you feel happier and more relaxed.

We all have a bad day, but I’ve found exercise a great way to relax our minds so that we can come up with a solution to any problems in our lives.

Anytime I feel stressed, I put on my trainers and head out for a 20 minute jog and that always puts me in a better mood than before. There is nothing quite like having that spring in your step that you get from running or jogging. Feels great!

So If your not into the whole gym scenario that’s perfectly okay, but as long as you get off your ass and make an effort to workout a few times per week. Trust me, you will be doing your body a huge favor when you do.

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Top 10 Reasons Why You Should Workout

1 20 reasons why you should-squat

20 Reasons Why You Should Squat And How To Do Them Correctly

20 reasons why you should-squat

If I had to choose just one weight training exercise that builds overall lean muscle mass and increases strength, it would have to be squats.

But its important to learn how to squat correctly.

Having good form and  technique is crucial to get the maximum benefit and to avoid injury. It’s not a difficult exercise to perform, and I recommend it to anybody.

Originally, I had planned to make a list of “10 reasons why you should squat”, but I ended up expanding the list as I went on.

Some of these I have researched and some are from my experience of squatting over the years.

People still have a misconception about squatting and think they are meant only for pro athletes and bodybuilders.

That’s not true; squatting is suitable for anybody, both male and female, who are interested in building lean muscle and burning fat as well as improving their health.

Why Every Woman Should Squat

Jen Selter Squatting

Jen Selter Peforming Dumbbell Squats

It is especially great for the ladies that want a great set of legs and a sexy butt. Think Jen Selter, Instagram Sensation.

Jen Selter has inspired thousands of women around the world to get a bigger butt.

If you don’t know who Jen Selter is, you can do a google search to get more information about her.

If you are on Instagram, you may have seen her photos.

It’s quite possible that Jen Selter had a huge influence on a lot of girls wanting to follow in her footsteps to getting the body of their dreams. Who knows…?

Okay, back to what I was saying before…

When you think about it, everybody, whether they realize it or not, we all have to sit down, stand up and pick something up off the floor.

We never think about making these movements. Our bodies have been programmed to do these things ever since we were kids.

It just feels natural.

Squats, when done properly, is the best compound exercise for building mass as well as increasing size and strength in the body.

[Tweet “When you have one of those days, when you have a big weight on your shoulders – DO A SQUAT!”]

Also Read: 10 Benefits of Squats for Women

Before I get into the 20 reasons why you should squat, I’d like to share my squatting story…

I remember when I first took up squatting in the gym. I used to squat with bad form for months without realizing what I was doing wrong.

And one day, while I was holding a 100 kg bar cross my shoulder, I lost my balance, and the weight came down on top of me.

Lucky enough, two guys rushed over and were able to grab the bar in time. This was all a result of bad form and not setting myself up to do them properly.

Not only did I have bad form, when I squatted, I didn’t go all the way down, afterall, it’s the deep squat that activates your glutes and hamstring muscles to it’s full potential.

I still see guys at the gym, with bad form and usually point out the mistakes they make and the correct way to do them. Usually appreciate my guidance.

So guys, save yourself the time of causing an injury. Trying to impress your gym buddy, isn’t worth it, unless you both know what you’re doing.

How To Perform Squats Correctly

If you’re not sure how to perform a proper squat, get a personal trainer to show you. The video below will demonstrate how to perform perform squats with good form and technique.


For extra safety, you can even do your squats on a smith machine. So if you are a beginner, then I suggest squatting on a smith machine until you get used to doing them properly.

Squatting on A Smith Machine

Most good gyms have a smith machine, where the bar is connected within steel rails, for added safety.

This will prepare you for when you’re ready to do them on a squat rack.

I think one of the main reasons why some people avoid doing squats is because they are afraid of risking the chance of getting injured.

But if you know how to do them correctly, not only will it increase muscle mass in your lower body, but it will do them same for your upper body.

It doesn’t matter whether you want to lose weight, build muscle or increase strength, squatting will help you achieve each of these goals as long as you stay consistent and aim to lift heavy often.

I wouldn’t recommend doing squats more than twice a week. Like any weight lifting exercise you do, your muscles need time to grow. So recover is essential.

If you keep exercising the same muscles every day, you’re not giving them time to recover and could do some damage if your not careful.

If you’re a skinny guy and you want to build muscle, a  good start would be to do five sets of five, at your body weight. Once you can get to a stage where you can lift your own body weight, you can gradually increase the weight as you get comfortable lifting heavier.

It’s a big achievement when you know you can lift more than your own body weight. That’s how you know you are getting stronger each week.

When you can lift heavier weight each week, you will feel inspired so that you look forward to your next squat session.

Okay, Here are the 20 reasons why you should squat

1. Increase Size And Strength In Your Entire Body

When you squat, you will also build muscle in your hamstrings, quads and calves. Due to the high amount of HGH released, you will also build size and strength in the rest of your body.

The reason this happens is because when you perform a squat the correct way, your body is forced to naturally increase its own anabolic hormones that will cause other muscle groups to get bigger quicker the next time you train them.

2. Improves Circulation In The Body

Squat exercises get the blood pumping in your entire body and improves your health all round.

3. Increase Testosterone & Growth Hormones

Exercises such as squats and dead-lifts release essential growth hormones that contribute to muscle growth and strength gain in the entire body.

4. Increase Core Strength

Squats hit your entire core muscles from every angle, so it gives you every reason to do them if you want killer abs.

5. Improve Flexibility

Because the deeper you squat, the more flexible you become. Squatting will also increase hip flexibility. A lot of people carry a lot of stress in their hips because they have bad posture so they feel the need to sit down more often.

6. Great For Burning Fat

Most of the muscle you gain from squatting heavy will come from your lower body, and the more muscle that you gain the more fat you will burn.

7. Squats Strengthen Joints

Once you know how to perform squats correctly, not only will it prevent injury, but it will also strengthen your joints too. When you squat down, with all that weight on the bar, you are engaging your ankle, knee and hip joints at the same time.

8. It’s Functional For Completing Daily Tasks

What I mean by this is that It makes your daily tasks easier, like if you are carrying groceries’ home or lifting or moving furniture in your house. So it makes your body safer during real world activities.

9. Reduce The Risk Of Getting Injured

Squatting is a safe exercise; once they are done correctly it will reduce the risk of injury. Because as you expand the depth of each squat, you will increase strength in your quad muscles that will also enable you do perform other compound exercises with ease.

10. Become A Better Athlete

It doesn’t matter what sport you do; you need to be squatting. It’s essential to have a strong lower body, whether you’re doing swimming, playing tennis or basketball. You should squatting.

11. Increase Vertical Jump

Squats are great for increasing your rate of force development that is important if you want to be able to jump high. I found barbell jump squats a great way to increase vertical jump.

12.Improved Workout Efficiency

I’m a strong believer that squats improve strength, stability and efficiency when it comes to doing other weighted exercises such as bench press, deadlifts and even pull-ups. I find that it gives you that extra edge over that’s crucial when you’re trying to squeeze out one last repetition, when you’ve reached failure.

13. Develop A Great Set Of Legs And Butt

It makes no difference whether you are male or female. Squats will give you a great set of legs and butt. So ladies, If you want to activate those butt muscles, do deep squats with a wide stance so that it gives your butt a better workout. Your friends will want to do what exercise you did, while the lads will be drooling over you.

14. Get Killer Calves

For those of you who are ashamed of having skinny legs, like I once had. When you squat heavy, it will gradually build muscle in your calves. No more chicken legs.

15. Squats Are Cheap

All it takes is a barbell or a set pair of dumbbells. You don’t have to buy them brand new either. Read total body free weights workout from home.

16. Increase Sprint Times

According to research, studies show that sprinters can increase their sprint times by a significant degree as a result of squatting.

17. Improve Athletic Performance

Not only will you gain size and strength in your legs, squats will also increase your performance capacity to run faster and jump higher.

18. There Are More Than One Variation Of Squats

Not just the traditional bodybuilders squats where you place a barbell over your shoulders. You can do dumbbell squats, kettlebell squats, wall squats, plie squat and barbell front squats. There are lots more ways to squat.

19. You Can Squat Just About Anywhere You Like

You don’t have to be in the gym to squat, and you don’t even need gym equipment. You can do them at home, at work or the beach.  If you do a google search for “Squat without equipment, I’m sure you will find lots of variations. Try doing 100 bodyweight squats, and I’m sure you will feel the effects from it. Even 50 is good enough.

20. Squats Are A Universal Compound Exercise

Other than dead-lifts, squats are a mainstream exercise that uses more muscles in the body.

reasons why you should squat


Now It’s Your Turn

Now that you have read all the reasons why you should squat, it’s time to add squats to your next workout. It doesn’t matter whether you’re a pro bodybuilder or a beginner, you can start squatting and will notice almost immediate results as long as you stick with it.

I’m sure there are more than 20 reasons why you should squat. If you can think of anymore, then please write them in the comments section below this article.

Thinking of adding squats to your workout routine? Maybe you already have, if so how have squats benefited you and how often do you do them?  I would love to hear from you! Please leave your comments below and remember to follow me on Facebook and Twitter.

Want more workout tips? Get my complete workout program and diet plan right here. This 12 week training program offers you a 4 days per week workout program that is designed to build lean muscle and burn unwanted body fat at the same time. It includes, printable workout logs, meal plans, abs workouts and more! Click for more information.

Total Transformation Program

Procrastination and Exercise – A solution for “I’ll do it tomorrow”

Procrastination and Exercise A Solution for i'll do it tomorrow

Have you ever said, “I’ll do my workout tomorrow” and when tomorrow does arrive you’re just sitting around or doing something else completely different?

At the end of the day, we all procrastinate, and it takes more than just motivation to get us to do the things we know we should be doing.

Recently, I received a call from one of my friends who asked me to be his training partner.

I won’t reveal his name, so for the sake of privacy we’ll call him Dave.

He was very keen on getting his body back in shape again, but he didn’t have the motivation.

He said he needed someone to push him because he would never be able to do it himself.

I thought about it for a minute and said I’d meet him outside the gym at 2pm on Saturday.

He told me he wasn’t working that day, so it would be a good day to get him started with his workout.

The next day when I went to the gym he wasn’t there, so I phoned him. He answered and said he was tired and didn’t get much sleep the night before.

So I told him I was going to the gym again tomorrow, and if he really wanted me to train with him to meet me there at 2pm.

This time he said he would not let me down and would make sure to go to bed early and be ready
for the gym by 2pm the next day.

The next day arrives, and he’s not there. He let himself down again. Not me. I’ll always turn up for the gym because I love working out.

This time I don’t bother calling him and just get on with my usual workout. There is really no point because he’ll probably just keep making excuse after excuse.

Why would anybody put up with that?

Most of us run into people just like Dave. When they plan to do something with you, they don’t show up.

I’ve done it myself, and it’s not something I’m proud of.

We all procrastinate and not just when it comes to exercise. It applies to all kinds of situations in life.

Procrastination and Exercise

You might plan to wake up at 7am 5 days a week. Your alarm goes off at that time the next day, but you fail to get out of bed and get your day started.

Or, you get up Saturday morning, go to the bathroom, take a shower then have breakfast.

You then notice your phone isn’t fully charged, so you plug it in, and turn on the TV until your phone is fully charged.

You might watch for an hour, and then when there’s nothing else to watch, you go on Facebook for a while. Chat to your mates for a while and before you know it half the day is gone. At that point, your just not bothered to go to the gym.

I do it, you do it, WE ALL DO IT!!

Procrastination is, unfortunately universal!

Heck, I even procrastinated before forcing myself to write this blog

Procrastination just makes us feel ashamed of ourselves and continues to nag in the back of our minds, and we can’t enjoy what we are doing.

So why do people procrastinate?

I think the reason people procrastinate is because they have nothing at stake. Most of us just want instant gratification.

So instead of doing what’s really important we do all the fun stuff instead. If you want to lose weight and get the body of your dreams, for example, you need to set priorities in your life and take action on them.

Otherwise, you won’t be able to work on yourself and live a fulfilling lifestyle.

So what’s the solution for I’ll do it tomorrow?

I recently read an article by Tim Ferrris (author of the Four-Hour Body) and he talks about a web service called “STICKK”.


You go to this website and form a committed contract to help you accomplish specific goals you set for yourself, big or small. And if you fail to reach that goal your money gets donated to a charity that you absolutely hate.

This is a great way to motivate yourself to workout and take action.

If you don’t like the idea of using STICKK, you can give a trusted friend €50 or more and tell them what you want to do but that you have been procrastinating.

If you don’t achieve your goal, they get to keep that €50 and do whatever they want with it. If you do achieve your goal you get your money back.

This is a great way to beat procrastination!

So to get started

All you have to do is choose a simple goal that you want to accomplish.

Then give 50 euro to your mate or commit to donating it to a charity you hate if you don’t reach your goal in a certain amount of time.

Whatever you do, don’t set huge goals for yourself, like “I will get a body like The Rock in The New Hercules movie”. That’s really putting the cart before the horse!

Make sure your goals are realistic and achievable.

The goal I set for myself right now is to go to the gym five days a week for the next twelve weeks and to push myself hard. If I fail to do this, I give my gym buddy €300.

I’m doing pretty well so far, and I have no intention of quitting and would hate to lose €300.

My suggestion is to set realistic goals, something like “I will lose 2lbs in the next two weeks” or set a smaller goal.

Your main focus right now is to get yourself to do something. Do this, and you will be way ahead of most people, and will accomplish your fitness goals as well as improve the quality of your life. I hope you learned something from this article.

Please leave your comments below, as well as what you plan to accomplish in the next few weeks.

Now to help you beat procrastination, click those share buttons and tell all your friends about this  great way of overcoming procrastination.

Forget Personal Trainers, Get An Experienced Workout Buddy

get an experienced workout buddy

Congrats for making the right choice to lose weight, get fit, build lean muscle and ideally get the perfect body you always wanted. So you decide to hire a professional fitness trainer instead of an experienced gym buddy to speed up the process towards achieving your goal.

But have your really made the right choice in hiring a personal fitness trainer?

I think this topic concerns a lot of people who are out of shape and are usually careful when choosing a personal trainer to coach them in their journey from flab to fab.

The sad fact is that people are willing to fork €25-€50 per hour on a personal trainer to coach them for a few weeks or months.

And some of these personal trainers are out of shape themselves. I’ve been a gym member for over 10 years now and I notice this quite a lot.

It still confuses as to how some of these so called “EXPERT fitness PERSONAL TRAINERS” get away with this.

I am not a personal trainer myself and you might be surprised by this. But if you are going to pay somebody a substantial amount of money then do your research before hand.

Find a personal trainer with several years experience, has a great physique, knows what they are talking about, and a long list of clients that they have helped get in great shape.

so-called personal trainerHow can any gym instructor/personal trainer sell themselves as professional fitness expert if they are flabby and out of shape themselves?

One day while I was at the gym, I saw a personal trainer that must have weighted 14 stone, training a newbie one-one-one.

I actually laughed because the other guy was tall, slim and was in better shape than the instructor was. Wheres it should have been the other way around.

As I watched on, the scene reminded me so much of a comedy I seen on TV a few years ago.

No nothing this funny but close

No, nothing this funny but close

Personal Trainers In Ireland

I’m from Ireland and have trained at a lot of gyms around the country and I’m surprised by some of the personal trainers that work at these gyms.

Some of my friends have hired personal trainers and have received nothing but ineffective workout routines and as a result made little to no gains.

What people need to understand is no matter how much you train or how effective your workout program is, if you don’t eat right you are less likely to get the results you want to achieve with your body.

A lot of instructors do not give their clients a nutritional diet plan that will ensure their weight loss or increase muscle mass.

It’s very important that a personal instructor provides this information to the client and to show genuine interest in their training, especially if they want them to come back again.

When you eat the right foods you are more likely to reach maximum gains from your workout.

Some of my mates are personal trainers themselves and they told me having a personal training certificate does not necessarily mean you are a professional trustworthy fitness expert. I totally agree.

personal trainerAll they had to do was have a good knowledge about nutrition, exercise and the human anatomy.

Don’t get me wrong there are personal trainers that are in fantastic shape that are genuinely interested in helping their clients to achieve their weight loss and fitness goals.

If you have a fitness goal, whatever that may be and your coming closer to reaching your goals you do not need to hire a personal trainer. Because if it’s working for you then great.

Why It’s Best To Get An Experienced Workout Buddy Instead

But if you have a goal to get lean, build muscle or even to get stronger, and what you have tried isn’t working then find somebody who has has the body you want and has really good knowledge of fitness and nutrition.

You will learn so much more from this person than you would from hiring a personal trainer who will typically coach you for maybe 1-2 months and by that time you would have probably spent a few hundred or a few thousand. What a waste!

Meeting My Work buddy For The First Time

When I first started out training bumped into a guy at the gym who was obviously in great shape. (Read Full Story Here)

Did he have a certification in personal training? Nope!

Did he know everything about diet and nutrition? Nope!

But he did know exactly how to lift weights, burn body fat, increase strength and stamina, what to eat to compliment muscle gain, what not to eat, etc.

Looking back, I have to say that I am very fortunate that I met somebody who knew exactly what I took to help me reach my fitness goals and get in the best shape of my life, period!

before and after

Yes it was hard work but it was definitely worth the journey.

So that been said, if you can get an experienced workout buddy who already has the physique and fitness your looking for, ask them to train with you.

If he or she is passionate about exercise and you have the attitude and motivation to workout then most likely they will teach you a few things.

If they don’t, don’t give up, keep looking. There is no one that will burn the most body fat in less time but If you can get an experienced workout buddy it will make the process more attainable. He can encourage you and he will also want someone to spot during difficult exercises. it will be the best thing you ever did for yourself.

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Good Luck!

Man Loses 40 lbs in 3 Months, Get’s A Six Pack And Wins $50,000


A man loses 40 lbs in 3 months, get’s a six pack and wins $50,000, as a result.

That’s right; 45-year-old Matt Manning wanted to make a change, so he entered a 12-week fitness competition called the $100,000 transformation challenge that was created by and slowly began to transform.

Manning and another woman would each win a total amount of $50,000. As a result, Manning was the winner. With that much money on the line I’m sure a lot of people would jump on board.

In an interview, Matt Manning said he had stopped been active with his kids and made a decision to return to the gym and get in shape. But he had no idea it would land him $50 grand.

Manning said that he had a few health scales where he passed out and had to go the hospital by ambulance. He had some chest pains a few months later and not long after that he had to get a heart valve transplant.

He also went on to say that he made the right decision to go ahead with this challenge and that it has affected every aspect of his life. He said that he was happy that he can spend more time with his family now.

When his family saw the after pictures, they said that he looked like a superhero. When his daughter saw the before pictures, she said he looked miserable. Manning has proved to be a shining example on how to get the best results from the gym

If you find yourself in a similar situation as as Matt then this story might inspire and motivate you to workout and begin your own journey to ge the body you always wanted.

Although, you might be thinking, “how is it possible to go from losing 40 lbs in as little as three months? Well, my guess is that he had already had a history of working out over the years, so when he gained weight it was much easier for him to burn it off again.

Although some people will doubt and say, it’s impossible to burn off that much fat in as little as three weeks. But what they don’t realize is some guy’s bodies respond better than others to training.

Either way I have a lot of respect for guys like this, from a marketing respective or not he worked his butt off to achieve this result.

How To Motivate Yourself To Workout When You Don’t Feel Like It

How To Motivate Yourself To Workout When You Don't Feel Like It

So you want to know how to motivate yourself to workout when you don’t feel like it? How do you stay motivated to workout everyday or just 3 days per week? How do you stay motivated to eat right?

Well they way I look at it is you got to want to workout. Think of the reason why you want to get in shape. Think about what to achieve as a result of working out.

Better yet write down what you want to accomplish from working out. This will make you feel more and more motivated to stick to the gym.

  • It might be that you want to get ripped abs
  • You want to lose weight and get lean
  • You want to look good to the opposite sex
  • Better yourself in sports
  • To prevent disease
  • Feel stronger, fitter and healthier

Whatever it is be specific exactly what you want to accomplish from working out.

Only you know why you want to get in shape. I can’t give you the list. If you don’t want it bad enough then maybe you should change your goals because working out ain’t for you!

I know guys who won’t go to the gym because they feel intimidated and assume it’s a place for the big boys. Those days are long gone, you will see the odd muscular guy but a lot of guys go to the gym for general health and fitness so there is nothing to worry about.

If you want to get off your ass and get fit then there is nobody or anything that will stand in your way.

But once you begin to quit it becomes easier and easier to quit.Yes, quitting becomes a habit.

It all starts with you. If your not motivated enough you will find that you will want to stay in bed a little longer and once that happens you will eat more food than you should be eating. It’s a viscous cycle.

You will develop a new habit and will start making excuses for not going to the gym.

I try not to give up at all. Never give up, not by a long shot. I’ve been in this fitness game too long to quit at this stage of my life.  Because once you start slacking those little things that you have been putting off lead to bigger things.

So stay motivated you need to start building strong habits. You have to believe in yourself, build up your self-confidence that every positive thing you do with yourself will lead to a positive outcome.

The way I look at it is…

If you don’t want to workout, that’s the most important time to make a final decision. Because your teaching yourself that your better and more capable of doing things when everything seems impossible.

Once you snap out of that way of thinking you, your teaching yourself to be strong. Your teaching yourself to keep the promises that you make.

It all starts from within and that’s the beauty of fitness. You have to be so persistent as far as dieting and working out throughout the week.

It takes so much commitment and it’s hard because if it wasn’t everybody would be doing it.

When you train yourself day in and day out to keep the promises that you make to yourself, do what you say your gonna do, no matter how hard it is, it builds such an amazing amount of confidence.

success in lifeAnd this translates to all areas of your life, not just having the motivation to workout.

Next thing you know your keeping your promises to your family, your kids, your friends and co-workers. At this point you are a person of integrity.

Your no longer a whiner, a complainer or somebody who doubts their abilities.

Most people have never stuck with what they have wanted in life. They complain or lose the faith in themselves as soon as things get hard.

Have some integrity and do what you say your going to do. Stick to your promises. You say your going to do something you do it.

So to recap on everything I said…

  1. Stay motivated to accomplish your fitness goals you got to want it more
  2. Write down the reasons why you want it. The reason that are important to you.

Notice that you are not just training your body, notice that your training your mind. Your training your will power, your integrity and disciple.

Your self-confidence is going to make you a better person. This will set you apart from other people But every time you give up you are selling yourself short.

Everything you do becomes a habit. Try to be disciple to make a habit out of what you want to achieve and it will be so rewarding for you in the future and you that you will never regret it.

Set Realistic Expectations To Achieve Your Fitness Goals

set realistic expectations to achieve your fitness goalsExercise is very important for health and well-being but unfortunately a lot of us make excuses for not exercising or going to the gym.

We are great and making decisions but even better at making excuses for not doing what we know is good for us. I actually wrote an article on the funny excuses irish people make for not exercising if you’re interested in reading it.

Some people are genetically lucky that they don’t need to go the gym. But if you’re doing simple every day exercises like going for a walk it can still keep you in shape.

There is a lot to be said about the advantages that strength training has on your health and well-being.

It is very important, especially for women later on in life. It helps with muscle tone, faster metabolism and osteoporosis. It will give you an outstanding body shape as a result of all of this.

Incorporate Strength Training With Cardio For Best Results

strength training and cardio

You hear men and women complain about the bit of belly fat that they can’t seem to get rip of. I know exactly how you feel, I’ve been there myself. Yes, walking is good but there are two important things that go hand in hand that are getting the right balance of nutrition and exercise into your daily life.

In my experience the best way to achieve this is by incorporating strength training with added cardio in between. Nutrition is probably people’s biggest issue.

You will hear people say, oh I joined the gym a couple of months ago but I’m still in the same shape I was back when I joined. So I usually ask them what exactly they are doing that’s preventing them from losing weight, toning up or building muscle mass.

They basically go to the gym train for an hour, then go home, have dinner, a few biscuits with coffee or tea.

Yes they might have burned off 450 calories at the gym then consume about 500 calories after their workout.

So what they’re really doing is going to the gym to put on weight even though their intention is to lose it. It’s funny but it’s true. When I bring this into awareness they become really surprised.

You see most people are determined to go to the gym and get in shape but they forget that food plays at least a 70% role. If it was easy everybody would be in great shape.

It’s not easy, it’s actually hard work and anybody out there you see who is in great physical shape and looks well, it’s because they obviously trained very hard to get like that. Although, some people are more fortunate than others, they don’t need to exercise much to keep in shape.

Have you ever just met someone and asked them how to manage to keep in good shape and they tell you that they do not go to the gym or exercise. That’s why some people are physically gifted, while most of us have to put in the effort if we want to look good.

Generally, for most of the population you do have to work out. I don’t go to the gym everyday but I always make sure that I can fit at least 4 days in a week to burn fat and maintain my body shape.

Getting the right amount of exercise and nutrition is the key to living a happier more balanced lifestyle.

If you have ever watch operation transformation on RTE, It’s not just about weight loss. It’s an Irish health and fitness show (hosted by Kathryn Thomas) that’s help’s six contestants reshape their lives and achieve their individual goals.

I really like this program and it’s even more heart-warming to see how they change their eating habits and reach their ideal body weight. As far as I know season 7 will be coming out soon. Lately I have been pretty active on Facebook and other social media sites and read some interesting stories from Irish people.

One story in particular is about is about Irish radio presenter, motivational speaker and author, “Teena Gates”, who has apparently struggled with her health for many years. She has gone from losing 13 stone in as little as one year.

It didn’t stop there, she continues to prove to herself that nothing is impossible no matter what age you are. Teena is  involved in all sorts of sporting activities throughout Ireland and around the world.

Just recently she has written a book called “One Foot in Front of the Other“. Her story is quite remarkable and she has inspired a lot of Irish people to achieve their own health and fitness goals.

You can visit Teena’s website if you want to find out more or check out her Facebook page here .

The importance of setting realistic expectations to achieve your fitness goals

It is common that the more weight you gain the less happy you will feel. So whether you want to lose weight and build muscle, you first need to set realistic expectations to achieve your fitness goals.

You can’t just say, “oh I want a body like “Dwayne Johnson (The Rock)” or “Miley Cyrus” if you’re a woman. This is not going to happen for you. Realistically you need to know where you can be for your body shape.

There is no point in trying to achieve a body that is not achievable for you

So if you can balance weight training out with a good cardio session, whether that be running or walking.

The great thing about combining weight training with a good cardio session is that you can shape your body. Eating a low fat diet and cardio does not allow you to shape your muscles the way you want them and that’s a fact.

Muscle Building Tips For Women

I think more and more people are coming to this realisation though because weight training has becoming a popular trend on social media sites. Women have even come to this realisation that it’s okay to lift weights.  I’ve been a gym member since 2004 and only within the past few 2-3 years have I noticed more women squatting, doing dead-lifts and lunges in the weights room.

muscle building tips for womenSo once you have made a commitment to work out regularly, using weight training and cardio, you can still go out and treat yourself to a nice meal once a week. You will actually appreciate the meal more knowing that you worked your butt off at the gym and you won’t feel the slightest shame whatsoever.

Just don’t make your cheat meals an everyday occurrence or you’ll only be shooting yourself in the foot.

As I have said already at least 70% is down to nutrition and how you feed your body. If you go home in the evening time and eat processed meats, high sugary carbs and chicken kebabs you won’t be able to physically burn off those calories because there is only so much exercise to burn off in one workout session.

So if you are going out and eating extra calories you will definitely store more body fat. The body gets use to cardio but weight training is much better because your body never adapts and gets use to weight training. It does adapt to cardio.

stop making excuses for not exercising

There will be times you won’t feel like going to the gym and you will make excuse after excuse why you can’t go. When you think about it not making the effort to exercise regularly actually takes more effort because you actually choose to avoid and make excuses which only make you feel even worse.

The longer you sit around thinking about it the less likely you will do it. I fall into this trap to.

Don’t be one of those people that say “ah I’ll go in an hour. Then the hour goes by and you’re sitting in front of the telly watching EastEnders or Arsenal V Liverpool. Best thing to do is set aside a time in the day or evening that you won’t be busy and commit an hour to the gym or exercising at home. Pretty simple, yeah? Of course it is!

If you’re a woman I can understand it can be difficult after you have just had a child.

But you should at least allow yourself 2-3 days a week of some form of activity.

Nowadays you can work out at home; heck there are exercise games for Xbox and PlayStation. You can play games like “your shape fitness evolved Kinect XBOX”.

These games make exercise fun and enjoyable and will always give you something to look forward to if you’re not into the gym. I personally wouldn’t depend on playing Xbox games to get in shape.

But at least it’s a good alternative if you don’t like going to the gym.

So my advice if your new to the gym or haven’t worked out in a long time is to start off slowly. Set some small achievable goals with your diet and exercise program.

You don’t have to work out for an hour or 2 hours, 30 minutes will do.

Once you begin workout out your energy levels will increase, you will have more to give on a daily basis and it will just make you a happier person overall.

So get into a gym or do it in the comfort of your own home, there is no excuse!

So if you want to earn your ideal body shape, then you have got to put the effort in.  If you enjoyed reading this article I would really appreciate if you would leave a comment below and share this with your friends. Also if you have any questions don’t hesitate to ask and I’ll do my best to answer them for you. Cheers!

Funny Excuses Irish People Make For Not Exercising

Funny Excuses Irish People Make For Not Exercising

Before I get into all the funny excuses Irish people make for not exercising, I’d like to talk about an article I read recently from The website that talks about why Irish people do less exercise than American’s. There is no real proof if that’s true but I’m not surprised if it is judging by the number of fast food outlets throughout Ireland.

Research shows that Ireland is the 7th worst country in the world for exercise. And according to the report 53.2% of us Irish people don’t do enough exercise compared to the 40% of Americans.

irish people workout less than american people

Although it’s understandable that it can be difficult to incorporate physical activity into you your daily life if you have a busy work schedule or there might be other reasons why that 53.3% don’t get enough exercise. Could this be the reason why fast foods are causing obesity in Ireland? Who knows, right?

But the reality is when people say they don’t have time for exercise their well able to make time for TV and Internet.  Most of us know that talking regular exercise is great for your health, but even though we know this most of us are smart enough to overcome procrastination using a few simple techniques.

You’d be surprised that some people are too embarrassed to exercise because they have a fear of been judged or made fun of, or because they feel they are too old, takes too much effort and commitment or it doesn’t feel enjoyable.

I’ve talked to quite a lot of Irish people over the years about whether or not they exercise or go to the gym and got some funny answers along the way.

Now for all the…

Funny Excuses Irish People Make For Not Exercising

no time for the gym

Well the reason why your tired is because your not working out!

too close to xmas

Well if you exercise now you will feel so much happier and healthier over the Xmas.

I ran out of protein

That’s okay, just eat more chicken fillets, eggs and tuna and your good to go! Then when you have the money you can buy more protein.

I can't workout because my phones always ringing

Eh, okay so leave it in your locker

I never get results from exercise

You never get results because you need patience and need to workout consistently

too hard to stay focused

No excuses, that booty should keep you motivated

my husband keeps me awake all night

Okay so just workout at home

ah sure i'm not fit like you

Well you could be if you made  a bit of an afford to get fit

I don't like exercise, it's too boring

You probably don’t like exercise but you probably don’t like been a wimp either.

few jars after work

Drink protein shakes and instead of going to the pub go the gym fatty

i'm pregant no point in exercise

 Okay cool, go to the gym and ask the instructor to put you on a  pregnancy workout


I'm too busy i'll do it tomorrow

“Don’t put off tomorrow what you can do today”. you probably don’t have an hour to workout but you definitely have 15 or 20 mins, so stop making excuses!

Yea I know i should but

Sushhhh with the excuses and get off your butt!

nothing left of me

Well eat more and pump some iron so you can beef up those scrawny little biceps.

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