Tag: ripped

Fat Loss Hypertrophy

Are you too fat to add serious muscle?

Nick Mitchell is a leading body composition expert and the founder of the Ultimate Performance global personal training gym. He is based in Los Angeles. When you want to add as much muscle mass as possible, in the quickest time frame, the first thing you should do is get lean. Don’t get me wrong, fat people can build muscle but it’s a hell of a lot harder. How lean? Very. I know you want me to give you a number that classifies ‘very lean’ so I’ll say sub-10%, but I don’t like giving a certain body-fat percentage as a benchmark, because…

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Fat Loss Hypertrophy

Are you ready to build your best-ever body?

Nick Mitchell is a leading body composition expert and the founder of the Ultimate Performance global personal training gym. He is based in Los Angeles. When I was approached late last year by a book publisher wanting the definitive guide to a successful body transformation, I needed a guinea pig to put through my 12-week training and diet programme. Not just to appear on the book’s cover, but more importantly, to prove that some of my newest ideas for creating the best physique possible in the shortest conceivable time frame can really work in the context of a generally attainable four…

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Fat Loss Hypertrophy

Think like an artist to build your best-ever body

Nick Mitchell is a leading body composition expert and the founder of the Ultimate Performance global personal training gym. He is based in Los Angeles. Picture a potter at his wheel, sitting in front of a lump of clay. To shape and sculpt it into a thing of beauty, he must understand the science behind his craft, and have the experience of putting that knowledge into practice as efficiently and effectively as possible. Yet he must still constantly make small yet significant touches to the clay to mould it and keep it advancing towards the finished product he ultimately set out…

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Fat Loss Nutrition

Why calories always count

Eric Helms is a pro natural bodybuilder, raw powerlifter and a coach at 3D Muscle Journey. He lives in Auckland, New Zealand. Are you focusing on nutrition incidentals and missing the factors that will have the biggest effect on your body composition? One of the most common things I see among bodybuilders or people interested in body composition is that we don’t know what are the big rocks and what are the pebbles. As a result we sometimes spend a lot of time and energy on the pebbles before we even have the big rocks in place. The reason why…

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Hypertrophy

The smart way to sculpt a six-pack

Mark Coles is a physique coach and owner of M10, a private personal training and performance gym based in Nottingham, Nottinghamshire. Almost everyone who trains regularly wants to have a rock-hard six-pack. But the reality is that hardly any one does. Why? It rarely a problem of not training hard enough, but more a question of not training smart enough. The biggest misconception most people have when training abs is that more is better. But the time you spend working on your abs has very little impact on how long it takes you to get a six-pack. As with training…

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Fat Loss

Use metcons to get ripped

Tom Wright is a personal trainer and Reflex Nutrition athlete who has competed in physique contests and squats 220kg, benches 170kg and deadlifts 250kg. He lives in London. For most of us, if we’re honest, looking good is one of the main reasons we train. Yes, some people are more focused on aesthetics than performance (or vice versa) –  but with focus on athletic ability making a return to the industry after a few years where physique alone dominated there’s been a huge increase in individuals looking to add some ‘go’ to their ‘show’. Since the rise of the CrossFit…

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Fat Loss Hypertrophy

How to set a realistic physique goal

Phil Graham is a highly-respected competitive bodybuilder, performance nutritionist, fitness expert and personal trainer. He is based in Northern Ireland. When you log into one of your social media accounts how do you feel? Motivated? Inspired? Invincible? Or does it leave you feeling a million miles away from building the physique you want? From the minute we wake up to the minute we go to bed we are constantly exposed to images, videos and posts that portray the idea of physical perfection and the idyllic fitness lifestyle. Many people, myself included, are guilty of seeing a photo or video online…

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Fat Loss Hypertrophy

Why you should get ripped once a year

Nick Mitchell is a leading body composition expert and the founder of the Ultimate Performance global personal training gym. He is based in Los Angeles. I want to start by clarifying something I said in a previous IronLife article on why getting the lean is the first step you should take when wanting to add muscle mass as quickly as possible. To recap, if you are lean then your hormones are more likely to be optimised towards hypertrophy, specifically insulin and the androgens. It didn’t take long for some to pipe up on social media that being too lean – think…

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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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