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Got 30minutes because that’s all you need to change the way you look, feel & perform.

Given our age of being ultra busy (we aren’t, not really, people are just lazy and want a quick fix), keeping your training sessions short can be a blessing.
 
Ideally if you can train 2-7 times a week, based on doing 30min a day, not something crazy like 3 hours 7 days a week because that is just silly.
 
Also, if you did decide to do 7 days a week at 30min each session you’d vary how hard you went session to session, so perhaps a hard one followed by an easy mobility one and so on.
 
Variability is the key.
 
Okay, let us look at 7 session options for y’all.
 
1 – Tabata Fun
 
A tabata is 20 seconds of work followed by 10 seconds of rest, repeated 8 times (4min total).
 
You will do three of them in the 30min with 4min rest between each so you can give each tabata maximum effort.
 
Example:
 
W/U – 5min Mobility
A1 – Tabata 1 – Thrusters – Rest 4min
B1 – Tabata 2 – Pull Ups – Rest 4min
C1 – Tabata 3 – Kettlebell Swings – go to CD
C/D – 5min Stretching
 
A good rule of thumb is to think about hitting the full body, your only limit will be you imagination.
 
2 – Mobility Madness
 
30min of mobility work, it’s that simple.
 
Personally I’d recommend getting a hold of either of these books and picking bits that you need to do based on a simple movement assessment to highlight your weak areas.
 
– Becoming a Supple Leopard
– Free+Style
 
3 – 30/30/30
 
30 seconds on, 30 seconds off, 30 total rounds
 
Personally I’d advice picking 3 movements and doing 10 rounds for each.
 
 
A1 – 10×30/30 – Get Ups (easy, to be used as working W/U)
B1 – 10×30/30 – DB or KB Snatches (go hard)
C1 – 10×30/30 – Windmills (medium, to be used as C/D)
 
Simples.
 
4 – And Stretch
 
30min of stretching, be it from Yoga or a routine you made up yourself, it doesn’t matter, just stretch.
 
5 – Litvinov’s
 
The man who bore this name was a legend in hammer throwing, he use dot do this training session:
 
– Front Squat 8×405
– 400m Sprint
Rest, repeat twice more
 
Just epic.
 
You can utilise a similar thought process, which is this: A heavy lift followed by a sprint or CV movement repeated 3 times.
 
Example:
 
W/U – 5min Mobility
A1 – 8x Power Clean & Push Press (Bar, DB, KB etc)
A2 – 200-400m Sprint (run or any bit of kit), rest 2-3min, repeat twice more
C/D – 5min Stretching
 
Any big lift will do, make sure it’s got a lot of bang for it’s buck, that is my only staple.
 
6 – Carry on doing only one.
 
This will seem easy, it’s not.
 
Pick one lift, movement or my personal recommendation, loaded carry and do it for 30min.
 
Example,
 
W/U – 2-3min mobility
A1 – Bear Hug Sand Bag Carry x20m, repeat for 20-25min
C/D – 2-3min stretching
 
If you were doing one lift, such as squats for example, keep the reps between 5-10 and never let your form slip.
 
7 – Just keep swimming, just keep swimming
 
30min of any CV method you like, swimming is nice 🤗
 
There you have it, some simple ideas to get you results in only 30min.
 
Of course you will need to have optimal nutrition for your goal – Fat Loss = Calorie Deficit, etc.
 
Until next time, enjoy,
Ross
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Split Opinions

Training split considerations for optimal frequency base don how many days you can train per week.
 
Did you know that it is considered optional that you train a movement/muscle every 3-5 days. Of course this is for most average people, if you get someone who is godly strong then the rules change.
 
Here is a guide for the kind of strength levels to look out for based on the classic big 3 lifts.
 
If you can Squat 5 plates, Bench 4 & Deadlift 6, then you can probably look at a training frequency of hitting each movement every 5-7 days.
 
If you can’t hit those numbers ten every 3-5 is more than likely better for you.
 
Okay, the split considerations.
 
2 days per week –
 
Full Body for most people.
 
If your crazy strong then a Push/Pull split will do you well.
 
3 days per week –
 
– Full Body
– Upper/Lower
– Push/Pull
 
Crazy strong = Pull/Push/Legs
 
4 Days per week –
 
– Full Body
– Upper/Lower
– Push/Pull
– PPL
 
Crazy Strong = Pull, Push, Legs, Push & Pull
 
When you start to get in to the realms of 5-6days a week training you’ll find that a Pull-Push-Legs or Upper/Lower split works well for most people. The Crazy Strong ones may have heavy & light days, however you’ll often find that people of that level of strength train 3-4 days per week on average as the amount of stress they are placing on their body demands a lot of recovery.
 
Give most of us have real lives and jobs many are looking at 2-4 days in the gym per week, as such Full body or Push/Pull would be my go to recommendations.
 
If you plan a full body routine think about these movement patterns:
 
Loaded Carry, Squat, Hinge, Pull, Push – use a different movement for each of these every session, for example, 3 days a week would have three pushes – Incline Press, Close Grip Bench & Overhead Press for example, you get the idea.
 
A push/pull split is easy to program, think about it in terms of squat, presses for push, and deadlift, rows etc for pull, stick with that philosophy and you won’t go far wrong.
 
Before we go I have a quick thing for you to think about, have a solid strength related goal in mind as this will help you actually make some progress in the gym.
 
A classic is this:
 
Press one plate, bench two plates, squat three, deadlift four, this is for most chaps, ladies can match this or perhaps aim for 3/4’s, it’s all about what you want at the end of the day.
 
To most people this will be enough strength for them to live a good life and with the proper nutritional protocol love pretty decent as well.
 
Enjoy,
Ross

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The Adult Phenomenon

It’s time to adult for real. 
 
The only thing that really separates adults from children is the simple truth that adults do things they really don’t want to because they’ve not really got any other choice.
 
Well, maybe there is a choice however the alternative for an adult not doing things they must do yet don’t want to can be far more costly than that of the plight of youth.
 
In this world there is nothing we truly have to do, however there are things that as we age it’s easier to just do them instead of suffering the consequences.
 
It’s often said that we have ‘free will’ & ‘freedom of chocie’ which is true, yet people seem to think that this means freedom from consequence, which it doesn’t and you’d do well to remember that.
 
I will say it again:
 
Freedom of choice doesn’t mean freedom from consequence.
 
Keeping the above in mind let us now apply this to fitness.
 
As a youth there are things we know are better for us to do in regards to nutrition & training that will improve our long term health.
 
As a youth we can choose not to do these things, however we will reap what we sow and eventually as an adult you might just find yourself overweight, weak, sick and basically a shadow of your former self.
 
As an adult you may now think “I better get in shape” yet because of being older now it is harder, perhaps not for the physical reasons you may think, more the mental reasons.
 
The mental reasons?
 
Yep, you’ve become accustomed to doing what you want and bollocks to everyone else, it’s your life, your body and so on. The younger you may have had some wiggle room, the older you doesn’t.
 
As such there will now be things that you MUST do, yet you don’t really want to, and normally it means you don’t, why?
 
Because fuck responsibility, that’s why.
 
Of course all of the above is nothing more than words if you take no action.
 
Some will read this post today and do the adult thing of looking at themselves in the mirror and accepting that enough is enough, it’s time to adult for real instead of playing at it.
 
The understanding that comes with maturity, the wisdom that comes with age if boiled down to one sentence would be this –
 
In the end it’s better to do the things you don’t want to do now before they become the things you needed to do years ago.
 
Give it some thought.
 
Enjoy,
Ross

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Stress, it’s quite addictive

Morning All,

Are you addicted to stress?

As strange as that sounds you’d be surprised how common it actually is because a lot of people thrive off of it.

Think about a uni student who has a paper to put in, do they do in little by little over their 2 month deadline or do they let the submission date creep closer and closer until finally they rush around like a headless chicken to get it done.

In this beautifully modern world of ours we have been somewhat conditioned to believe that being busy is good, that to run yourself ragged or even spin your wheels is better than doing nothing.

This sounds a tad silly to me.

I’m sure you have had a manager who wants everyone to look busy, to be doing something, even if there is nothing productive to be done they will say – “I will find you something to do.”.

Yea, no thanks.

If what you are doing isn’t productive, will lead to future productive or positive/necessary outcomes then that energy can be best placed elsewhere and focused on things that are actually important to you.

While I can understand the panic that comes over people when they have nothing to do, it’s a poor mindset to have.

Here is how I look at things through a filter of three questions.

1 – Is it important?

2 – Will it become important or lead to something important?

3 – If not important, is it something I want or need to do?

Quite simple really.

There are plenty of people in this world to stress over the minutia, the question is this; do you really want to be one of them?

Give it some thought.

Enjoy,
Ross

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You don’t have to live in the gym you know.

If there are other things in your life that have a higher level of priority, give more focus to them because you can achieve some great training related results with 2-3 sessions a week in the gym.
 
Seriously, you can do it.
 
True you’d have to be focused in your 2-3, 45-60min training sessions, however it can be done.
 
The same is true for people who have some kit at home and can crack out 30min sessions almost daily or perhaps 3-5 of them, the only limiting factor is their inherent laziness and excuses.
 
Today I would like yo to think about something.
 
Time.
 
I would like you to think about time and how much of it you waste doing arbitrary things, then choose to complain that you lack time to do things.
 
Yes, you know what I mean.
 
Most people have plenty of time, what they lack is conviction, desire and drive.
 
You can achieve so much with very little, you just lack the crucial element between your two ears to do so because like most people, you’re a little bit lazy and enjoy the sins of Gluttony & Sloth.
 
Fuck it….
 
Here are three things you can do at home, each for 30min, if you alternated them and aimed for 3-5 of these sessions a week you’d become stronger, learner, healthier and perhaps happier in yourself too.
 
1 – Fill a bag with Sand, pick it up, put it over your head, bring it back to your chest and carry it 20m, repeat for 30min, resting as needed in-between reps (keep the rest down).
 
^^ Go for half bodyweight for starters. You can get what you need (less the sand) from here:
 
 
2 – Grab a pair of kettlebells (you can use one and just swap arms) and do the following – 20 to 30seconds of each: Swings, Cleans, Presses, Front Squats, Rack or Farmers Walk, Rows, rest repeat.
 
These guys sell good KB’s: https://wolverson-fitness.co.uk
 
3 – Buy a door frame pull up bar (most Argos’ sell these), do 5 pull/chin ups, 10 press ups and 15 squats – all of this is bodyweight, repeat until 30min done.
If you want to make it harder you can try single arm push ups and single legs squats with regular chins. Perhaps handstand push ups, Pistol squats and pull ups, you get the idea.
 
All of the above are 30min sessions.
 
Nothing fancy, nothing magical, yet you can do a lot in that time if you pull your finger out of your arse.
 
Give it some thought because you don’t have to live int he gym to get results, in fact you don’t need to do much at all really as most of the aesthetic change will come from the foods you eat.
 
I won’t go over what foods high the more optimal for you because you already know what to eat, again you choose not to eat that way because, well, you’re lazy.
 
Enjoy,
Ross

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3 Thing That Cause Slow Metabolism

Firstly I’d like to say this; if you have any legitimate medical conditions that have been diagnosed (hormonal issues, nutrient deficiencies, age related illness etc) then you need to listen to your specialist and work through your health issues, I wish you a speedy recovery.

If you haven’t had the above officially diagnosed then here are the 3 top reasons for your slow metabolism.

Oh, before that though.

A ‘slow metabolism’ in healthy adults isn’t really a thing, it’s just an excuse for people that need a convenient excuse for their excess body fat that people won’t question, that said I’m sure there will be the coveted ‘exception’ who disagrees with what will be written below because, reasons.

You’ll find a lot of people are certain that they ave a slow metabolism and I’m going to tell the three main causes of it.

1 – Sub optimal amounts of lean muscle tissue

2 – A sedentary lifestyle

3 – Excessive daily calorie consumption

All of these lead to your ‘slow metabolism’.

Yep, sucks doesn’t it.

Since I’m nice I will give you three ways you can reverse your slow metabolism.

1 – Lift weights & get stronger

2 – Spend less time sat on your ass and increase your NEAT (non exercises activity thermogenesis) by moving more each day

3 – Try not to eat like a child that has thrown a tempter tantrum all to get bag of sweets, aim for more nutrient dense foods instead 🙂

There you have it, what causes a slow metabolism and how to reverse it.

Enjoy,

Ross

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Is it really your body you should hate?

Do you hate your body?

You shouldn’t, it does a lot for you.

A lot of people certainly do, yet there is something that many forget when they are steeped in their loathing.

It’s not your bodies fault it is the way it is.

Honestly, for the most part it does it’s best to keep going for you, despite the excessive amount of calories you force in to it via sub optimal food choices, calorically dense beverages, or even the sleep depriving activities you subject it too.

Regardless of what you do to it, it does it’s best.

So, let us say you have a few extra lbs, who’s to blame?

Is it your body because it’s out to get you and store as much excess body fat as possible so that you have a lower value in the overall dominance hierarchy, or is it because of ‘you’?

*’you’ being mental attitude, bad habits, lifestyle choices, essentially your consciousness, you mind as it were.

Our bodies are vessels, nothing more.

We are in control of them because nothing happens without some form of thought process first (for the most part, medical exceptions that affect mental/hormonal health/perceptions of reality or control excluded).

A lot of people find it easier to blame poor genetics, a bad hand that life dealt them, basically anything else other than themselves.

You’d be surprised how many people keep their ‘genetics’ int he fridge or wine rack.

It is in everyone to take control, all you need it to look inward and honestly think for yourself for a change.

“I think, therefore I am.”

Wow, this is getting quite deep 🤔

Don’t hate your body, appreciate it because what you see aesthetically is not a reflection of a ‘naughty/bad body’ it’s a reflection of YOUR mental state, of your mind, a reflection of what we might call ‘you’.

Your body is not to blame, you are, remember that, accept it and change it.

Change your attitude and you will change your life.

Give it some thought.
Ross

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Guess who’s fault it is….

Morning All,
 
There is always a decent amount of talk on here about training, occasionally there is even nutritional information.
 
All of it is based on what a great many people have done in the past and succeeded with.
 
Now before you start screaming at the screen “Everyone is different, we need to find what works for each individual”, you’d do well to keep this thought in mind.
 
– There is a high probability that you’re not special, or as unique as you think.
 
It might seem like a horrible thing for some to hear, however it is quite true.
 
For example, I have yet to see someone who doesn’t make progress on a solid 6-12months of 5×5 when programmed correctly. Or a person to not make positive body composition changes by improving food quality and keeping a food diary.
 
Yep, we all fall in to this part of the bellcurve.
 
Of course there are some people that are on the fringe and known as hyper-responders & non-responders, however for the most part I’m willing to be that’s not you.
 
Why would I make such an assumption?
 
Experience, a lot of experience.
 
If you were truly one of those you’d be easy to spot. You know the types, those who can’t lose fat regardless of what they do, or those who can’t build muscle, the ultra rare ones.
 
That’s not you, as such here are your answers if you think those are you:
 
Weight/Fat Loss not happening = you’re consuming too many calories & under stimulate your body in training, fact.
 
Weight/muscle gain not happening = you’re not consuming enough calories & under stimulate your body in training, fact.
 
Two very hard pills to swallow, even if they’re sugar coated too.
 
I get it you know. Why you want to be that exception to the rule. To be the one that truly has the world & it’s dog stacked against you, it’s easier to have that as an excuse than to accept the horrid truth; it’s your fault because you’re not doing what you’re supposed to be doing.
 
How do I know this?
 
I’ve been that person.
 
In my early teens I was that guy, the one who said “I can’t gain muscle because of my crappy ectomorphic genetics.” this, was rubbish, the truth was I simply wasn’t doing want I needed to be doing, that is also your truth.
 
Harsh, incredibly, however the sooner you accept it the sooner you’ll start making results, or you can’t continue lying to yourself, at this stage in my career of helping people I don’t care, it’s not my job to wipe your ass and pander to you.
 
After the above abuse, will yo do something? Not for me, for you.
 
Write down answer to these three questions, BE HONEST.
 
1 – What is your goal & is it truly important to you?
 
2 – Do you know the behaviours necessary to achieve what is important to you?
 
3 – Are you doing the above, if not, why not?
 
It’s time to be honest with yourself.
 
You should look in to this thoroughly.
 
Enjoy,
Ross

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4 Little lung busters that also get you strong.

Morining All,
 
Given the nice weather it’s understandable that people want to shift unwanted fat.
 
Many also want some decent levels of muscle too.
 
Here are some suggestions from me to help you with both, be warned however, they are not as easy as you’d think.
 
They play in to the anaerobic nature of training, this will help by creating a large oxygen debt and have a positive effect on not only your VO2 Max, Strength, Calorie Expenditure but also some small increase in EOPC as well.
 
If you want to dig in to this here is a place to start:
 
 
Now it’s time for the suggested sessions 🙂
 
1 – Litvinov’
 
A1 – Front Squat x4-8
A2 – 400-800m sprint
Rest 1-5min, repeat 3 times.
 
I find higher rep front squats are great with double kettlebells, while with a barbell you’re better of sticking to 5 and under.
 
Sprint as in run, however if you have not running track feel free to sub this for rowing, watt bike etc.
 
2 – Flaming Death
 
(No idea where that name came from)
 
A1 – Sand Bag Shoulder Carry (sprint if you can) 30-50m
Drop, swap sides, run rack.
Rest 2min, repeat 5 times.
 
If you don’t have a sandbag that’s cool, just find something awkward to pick up an drop on your shoulder.
 
3 – Tabata Fun
 
A1 – Thrusters: 20seconds on, 10seconds off, 8 times
Rest 2-4min, repeat twice more if your form hold up
 
Double kettlebells work a treat for this, dumbbells are okay, bar is good, awkward objects are awesome, just watch your form. Aim for 4-8 reps per round (20 seconds).
 
4 – Homemade Highland Games
 
A1 – Single Arm Kettlebell Clean & Shoulder Throw x100m (alternating sides)
Rest 2min, repeat 3-5times
 
The single arm clean is easy, it’s the catch that tricks people, here is a nice little video from the Kettlebell Kings explaining how:
 
 
^^ Once you catch the bell here, launch it as far forwards as you can, like a shot-putter would. Repeat alternating arms, start on your weaker side.
 
These can be used as finishers or even stand alone sessions if you really wanted to give them some oomph.
 
All are easy on paper, however in practice you will find this not the case.
 
Enjoy,
Ross

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‘AND’

I’m sure you’ve heard of this classic phrase –
 
“Quality & Quantity”
 
Notice that whenever it is uttered there is a key word that isn’t changed.
 
– AND –
 
Meaning you need both elements to be successful in a chosen endeavour.
 
It’s never been ‘quality or quantity’, that’s just illogical.
 
This is where you find people who champion one or t’other don’t seem to make much headway, essentially because they’re missing 50% of the equation, that’s a lot to miss.
 
Let us look at nutrition for the example –
 
We can all agree that for optimal health you need a high quality of foods, right?
 
Now there are plenty who say that the quality of food is all that matters and while I personally agree quality it a high priority for a lot of people, the quantity needs to be addressed as well.
 
This being said….
 
If you address the quality you will find the quantity drops as a happy side effect because you can only consume so much nutrient dense, high quality food before you start to feel uncomfortably full.
 
Now this type of food would be things such as lean meats, vegetables, fruits, essentially non-processed or man-made/store bought foods.
 
So things such as peanut butter/nut butters wouldn’t be in here.
 
Despite what the media may say, they’re not that great for you because they can easily be over consumed leading to quite a large calorie surplus, thus no potential shift in body composition or weight.
 
The thing with such thoughts is that is goes against people principles, values, beliefs and biases, which is often he case what ‘best practice’.
 
People want what they want.
 
As such they will see out things that confirm what they want (bias), then wonder why they still look the same or worse than they used too.
 
You can also think of this in terms of ‘Product & Production Capacity’.
 
Product – what you want.
 
Product Capacity – what you must do to achieve/sustain the desired product.
 
Yep, to achieve a specific goal you have to do and then adhere to specific criteria.
 
Of course you can let it revert, however you will then forfeit the basic principle of specificity and get something different in return. This is what you may consider a fundamental law.
 
So tell me, how much of the above do you think about & more importantly, how much of the above do you apply?
 
Leave your thoughts/questions below.
 
Enjoy,
Ross

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