Tag: abs

Fat Loss Hypertrophy

7 business rules to build your best-ever body

Take charge of your muscle-building mission by treating your better-body aspirations just like you would your own business, says Nick Mitchell, CEO of the world’s only global personal training gym business, Ultimate Performance By Joe Warner, Editorial Director, IronLifeMag.com What’s building your best-ever body got in common with building a global business from scratch? More than you think, if you believe the words of Nick Mitchell, a one-time amateur bodybuilder who gave up a lucrative career in the City to launch Ultimate Performance, the world’s first global PT gym business. Unlike many personal trainers who enter the industry fresh out…

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Hypertrophy Recovery Strength

What can lifters learn from fighters?

Jack Lovett is a S&C specialist, owner of Spartan Performance and two-time British natural strongman champion. He is based in Consett, County Durham. Mixed martial arts, as you probably already know, is an unforgiving sport. Professional fighters will often be training two or three disciplines a day alongside their strength work, and to perform at their best they need to balance full-body strength, power and conditioning with injury-proofing their bodies and avoiding overtraining. It’s not easy, but it also provides a useful template for training other athletes or even recreational lifters: after all, if they can juggle all of these…

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Fat Loss Hypertrophy

Build physique model abs

Kirk Miller is one of the UK’s leading fitness models and a Physique Elite master trainer. He is based in London. As a professional fitness model the one question I get asked above all others is ‘what’s the best way to get a great six-pack?’  So, I’ll let you into a little secret. There isn’t one. But here’s what I know because it’s worked for me and may work for you too. Firstly, I want to dismiss some of the most common six-pack myths. You may know them already, or you may not, but they are worth reinforcing. Everyone can…

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Fat Loss

The pro secrets of getting lean

James Ellis is a WBFF pro and physique coach. He is based in London Eat protein and fats for breakfast When I want to kickstart fat loss I make sure my breakfast is based around quality protein and fats, regardless of what time I am training that day. I typically eat eggs or meat and nuts with some omega-3 oil taken separately. Protein and fats digest slowly, giving a very stable blood sugar release, and the omega-3s support cognitive function and switch-on lipolytic hormones. It also keeps my carb cravings at bay and allows me to burn more fat in…

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Fat Loss Nutrition

Are you being consistent with calories?

Rob Riches is one of the world’s leading fitness models and athletes. Imagine twin brothers who eat the same quantity and types of food every day. Neither brother eats junk food and each cooks and prepares their own meal from wholesome, nutrient-dense food they buy themselves. It seems that if they both eat the same types of foods, and both around the same amount of calories each day that they would expect to see the same results. But that’s not always the case – and it’s likely to come down to consistency of meal portions and timing throughout the day.…

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Hypertrophy Strength

Squat deeper to get bigger and stronger

Mike Causer is a former international Olympic weightlifter and the founder of the London Olympic Weightlifting Academy. He is based in London. When you squat deeper you’ll get stronger through a bigger range of motion and you’ll properly recruit key muscle groups, such as the glutes. If you’re struggling to go deep, it’s likely that you’re focusing on correcting the wrong element of the move. In my experience as a weightlifting coach, people focus too much on having a straight back rather than actually getting into a squat. They’ve forgotten what a squat is. Essentially it’s about being able to…

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Hypertrophy Strength

How our experts smash their final sets

Ryan Terry is an IFBB pro men’s physique model and Arnold Classic European men’s physique champion 2013. He is based in Doncaster, South Yorkshire Focus on the muscles you want to fire Ahead of a last rep that I know is going to test me to the limit I take a second just to compose myself and think about the muscle I am using to really get it to fire. When I am really struggling I also always visualise my opponents or rivals and think about standing next to them on stage. I have to know that I have left…

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Fat Loss

6 cover star fat-loss lessons

Kirk Miller is one of the UK’s leading fitness models and a Physique Elite master trainer. He is based in Coventry, West Midlands. The most important thing for me to stress straight away is that nothing about my prep is set in stone. Everything I do depends on the constant feedback I am getting from my body, the shape I’m in to start with, and the time I have to be shoot-ready. If I am losing fat and looking and feeling good, then I’ll keep doing what’s working. I’ll never change something for the sake of it. 1 Keep lifting…

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Fat Loss

Ring the changes to get ripped

Phil Graham is a highly-respected competitive bodybuilder, performance nutritionist, fitness expert and personal trainer. He is based in Northern Ireland. You’ve followed the same diet and training approach for years. Maybe it’s the methodology of your favourite bodybuilder, your training partner or the guy in your gym with the best body. Despite all the other approaches out there, you truly believe your approach is the one and only way to achieve your end goal. But maybe the results have stopped coming as quickly as you’d like. And if this is the case then now is the time to open your…

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Fat Loss Hypertrophy Nutrition

The secret of a successful transformation

Nick Mitchell is a leading body composition expert and the founder of global personal training gym Ultimate Performance. He is based in Los Angeles. If I had a pound coin for every time I’d been asked what’s the secret behind a successful body transformation project then I’d be able to buy Twitter. And then shut it down. The secret is that there is no secret. There isn’t one magic formula that categorically states it’s 80% diet, 15% training and 5% supplements. Or 99% determination and 1% everything else. If only it was that simple. I’d have made a hundred times…

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