Tag: six-pack

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 Strength

Steve Cook: why it’s not about the six-pack

Steve Cook, the world’s number fitness model, explains why he wants a performance, as well as an aesthetic, outcome from his training Steve Cook is an IFBB Pro athlete and the founder of Swoldier Nation. He lives in Boise, Idaho. ‘For so long it was about the physical but recently I’ve wanted to be more functional. What set that off was being inspired by the rugby player Sonny Bill Williams. He’s a sportsman with a world class physique.’

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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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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 Strength

Torch fat with loaded carries

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. Loaded carries are now receiving appropriate recognition within the wider strength training community, thanks to renowned coaches including Mike Boyle, Dan John and Stuart McGill, having previously been in the exclusive realm of the The World’s Strongest Man contest. And it’s about time too, because these lifts are simple to perform and extremely effective at providing a multitude of benefits simultaneously. These include: demanding a strong core brace, which ensures the spine remains neutral by protecting against…

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Hypertrophy

Ryan Terry on the secret weapon that built his body

Finding a training partner who was bigger, stronger and more knowledgable than me transformed my physique by teaching me a better way to train, eat and recover, says Ryan Terry Ryan Terry is an IFBB pro men’s physique model, Arnold Classic men’s physique champion 2017 and a USN sponsored athlete. He is based in Doncaster, South Yorkshire. In 2011 I started training with pro bodybuilder and current Mr Pro Universe Dave Titterton, having spent the previous seven years training by myself. It’s no exaggeration to say that he completely transformed my approach both physically and mentally to training, nutrition and recovery.…

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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

How I built a brand new body

As the editor of IronLife, I bet I know more about the right ways to train, eat and recover than the average commercial gym personal trainer. But that’s only because I have been lucky enough to regularly speak to some of the smartest and brightest minds in the fields of training and nutrition who contribute to IronLife. I have no formal fitness or nutrition qualifications and I am a journalist first and foremost. My biggest strength is listening, not lifting. My natural habitat is a bar, not under one. And that’s the main reason how I found myself in the…

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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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