Category Archives: Body

The most useful tip for weight loss


Right now you will receive the greatest tool I can give you to lose weight. It is free and you already have it.


You ready? Here we go…




That’s it.


As soon as I am chatting to someone about weight loss and they say ‘but I only had…’ I switch my ears off and day dream about Scarlett Johanssen.


In 99% of instances they are lying to themselves. They don’t want to accept that they let themselves get overweight, so they subconsciously blame it on factors they can’t control, such as a low metabolism.


I was overweight until 14 even though I was very active, played over 8 hours of tennis a week and was part of our school’s tennis, hockey basketball, and badminton team, and went for bicycles rides with my dad almost every week.


However, I ate too much and used the sport as an excuse for it. Also, I had a name for being that guy who ate a lot too, which kept me wanting to eat a lot.


It was not till I was 14 when I was completely honest with myself and admitted that I had let myself become overweight. I was the one putting the food in my belly, it wasn’t getting force fed down me.


So what did I do? I ate less food and dedicated some time to do pushups, squats, pullups and skateboarding more. That’s it. I lost about a stone and a half over 2 months and was officially not fat anymore.




It is all about being open and true to yourself. Embrace and accept that you have been eating too much. Don’t try and hide away from it or hate yourself for it. Just embrace and accept it and cooperate with your body to overcome it.


If you need a plan to help just grab my book (pinned post) – but to be honest you don’t even need it… Just eat less and exercise more.





Can You Gain Muscle With Calisthenics?

cool pullups

I have cancelled my gym membership. I run a fitness blog, yet currently I have no access to a gym.


Does this mean I’m giving up with fitness and making gains? No way (not about that mediocre lifestyle).


Instead, I have decided to shift my focus back to calisthenics – for now I have reached my life goal of deadlifting 5 plates (220kg), and honestly I currently do not have much motivation to pursue anything else gym-wise. Calisthenics opens up a new set of challenges for me to become an absolute beast with my body.


Now a lot of you are probably thinking how on Earth I am going to build muscle – you need weights to build muscle, right? No, and let me explain why:


Your muscles adapt to stress. It does not matter the source of the stress – whether from weights or bodyweight, as long as you put a high enough intensity of stress on your muscles they will adapt and grow.


The second question I imagine you have is that if you can already do more than 20 pushups it gets pointless as it becomes endurance – that is true… but can you do a one-arm pushup, muscle-up, or human flag?

I can deadlift 220kg, yet cannot even do 4 muscle-ups. This just goes to show how calisthenics can stack up against weights.


So yeah, time to turn from gym beast to bodyweight beast!


By the way, this does not mean I will never return to going to the gym… I still absolutely love it and fully intend to hit that 140kg bench press!


Share this post if you want me to talk about some bodyweight progressions next!




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How To Get Back In Shape


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The other day I got an email from a reader named Phil who used to train really hard and made great progress, but then for some reason stopped and lost all of the gains that he previously made. Here is the email:


“Seen your post about tagging someone, although i need the motivation myself. I used to train at a high intensity maybe about 6 times per week. I put on good mass and was progressing strength wise steadily. However i have stopped training for the past year and have lost any gains i had previously made. I was training using HIIT and overload and deloading but i feel like i have lost all knowlodge of my workouts now because i am back to basic level of strength. Any advice is appreciated ! Cheers, phil”


I chose to talk about this email because I feel it happens a lot amongst us; we train really hard for a while then we end up stopping and lose all progress – it used to happen to me too.


So how do we stop this?


The cause


In most cases, and probably for Phil’s, he stopped training as he was trying to hard – funnily the things you commit to the most are often the things that you end up giving up at – I remember back in the days when I used to try and go on super strict diets, sure I’d lose a stone, but I could never keep it up and just rebounded hard.


The root of this problem is due to over-sacrifice: you may not realise it, but if you are sacrificing too much, whether it is motivation, time, or other things (e.g. pizza etc) it makes it easier to quit due to it feeling like more of a burden instead of something that you look forward to do each day.


So how can we stop over-sacrificing and get back in shape?


Next time around I’d suggest two things:


1) Keep your workouts simple, short, and interesting


I’m a big fan of having a strength component in my training routine; it’s fun and exciting because you’re always becoming a better version of yourself. It’s also always a challenge which excites me to want to go and work out. I always focus on low rep compound lifts first, then follow up with a few sets of higher rep hypertrophy movements, such as in my free training program.


For me, this is perfect as I even though I run a fitness website I have no motivation to go to the gym if I don’t have a purpose or goal. Having my short and long term strength goals keeps me excited to go out and strive to become a better version of myself.


2) Do not sacrifice anything


This probably sounds incredibly counterintuitive, but hear me out: as mentioned above, when you decide to give up certain foods or sacrifice huge amounts of time or willpower you start to resent fitness; when I tried to cut out carbs I just hated it (pizza = my life).

Instead, simply make small and gradual commitments which slowly become a habit. For example, I’ve decided to finally be able to touch my toes so I literally do 3 10-second stretches each day – that’s it. It requires no motivation and willpower, and it takes so little of my time that I am more than happy to do it, especially as I know that this will gradually lead to me seeing great exponential results. I mean, who can’t spend 30 seconds to stretch? Already I’ve made great improvements, and it is now something I just do without thinking.


For Phil I suggested he start off with something easy like a set or two of pushups each day – it will require little to no sacrifice for him and it will be easy to develop into a habit. Once he appreciates the gradual improvements that he is making to himself fitness will start to no longer be a burden, but instead turn into something he will actually want to do. From there on he will naturally start to desire to further improve upon yourself, and will effortlessly dedicate more time to become a stronger, bigger and better version of himself.


Using these methods will help you ignite a fire which will burn and grow on its own, instead of having to use up all your willpower and determination to keep it going.


Hope this helps! If you have any questions email me at




My Results Using Kinobody’s Fat Loss Approach

losing weight Kinobody

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Note: This post is NOT sponsored by Kinobody in any way; this is just my opinion and experiences.


Greg O’Gallagher (A.K.A Kinobody) is slowly dominating the YouTube fitness industry with a rapidly growing subscriber base (currently at 217,000).


His approach to fitness is controversial; unlike all the others who promote high volume and strict diets, Greg has a seemingly ‘too good to be true’ approach – he promotes fewer sets, heavier weight, and a diet where you can still eat chips and burgers and everything else which would typical be on the ‘banned’ list when it comes to weight loss.


Some people hate him, others love him. Some say his programs will not work, whilst his testimonials beg to differ.


I like to try things out for myself, so I used his general approach to weight loss to see if it worked.


The Kinobody Fat Loss Approach


Here is a breakdown of Greg’s general approach to fat loss:


  • Ensure you maintain a calorie deficit, primarily using calorie counting.



  • Intermittent fasting: Essentially postpone when you first eat to later on in the day, normally in the early afternoon.


This approach appealed to me: although I love fitness, I do not like the idea of spending hours in the gym. Intermittent fasting also makes a lot of sense to me as the idea that I could be losing weight whilst still having large and satisfying meals would make losing fat so much easier.


What did I do?


At the time I liked the idea of benching, squatting, and deadlifting every day… yeah you read that right –  I went through a rebellious fitness phase where I just decided to go against the norm and do what I thought was logically right (I got great results btw).


As I was essentially doing a full body workout each day I kept the volume low and did heavy weights, which coincided with Greg’s approach nicely. I would essentially work up to a heavy set of bench (between 3-7 reps), and then to a 1-3 rep max on squats and deadlifts. After I would hit one or two accessories, such as a set or two of pull-ups, bicep curls, and close grip bench press.


Now Greg works out a lot less frequently than this (2-3 times a week instead of my 4-6) so I did not follow his approach 100%. However, when it comes to losing weight lifting is not the main aspect – the food is.


In terms of food, I determined the amount of calories I needed to lose weight. After figuring this out, it was now just a matter of what food to eat and when. I tracked the foods I ate using MyFitnessPal.


My strategy was simple: wait as long in the day as possible before eating anything calorific. This meant I could still consume calorie-free liquids – Greg highly advocates black coffee and sparkling water as they are good for suppressing appetite. I also chewed gum quite a bit as I found that it helps keep my mouth occupied and helps me last longer (*cough*).


At the start my first meal would be around 11am as I struggled to hold on until the afternoon, however within a few weeks it was getting pushed back more and more to about 12.30-1pm. I found that if I just keep myself busy time absolutely flies and before you know it it’s lunchtime.


I tried to keep the first meal relatively small at around 600 calories – this is because I cannot stand being hungry at dinner and love the feeling of being extremely full – I was a borderline obese kid… I LOVE food. I tried to maximize protein intake in this meal as foods which are high in protein are pretty filling, and it will help me get my daily protein requirements in.


My workouts were at around 5pm. I would workout for about 45-60 minutes and have dinner straight after. Most of the time I would have a little snack such as a biscuit or a piece or toast just before the workout to give me a little boost of energy.


After my workouts I was hungry as hell so I went absolutely ham at dinner. As I ate fairly few calories at lunch I had enough space to eat delicious calorific carbs such as pasta, pizza and rice. Of course my main priority was protein; I consumed as much as I could in that sitting.


The meal would normally clock in at about 1200 calories, resulting in my total calorie intake for the day being around 1900 cals; this was around a 600 calorie deficit – a fairly aggressive fat loss approach.


Despite the low calories, I felt good. This is likely due to the amazing satiety I had in the evenings resulting in me never having to go to bed hungry, and mentally being okay with dieting as I did not feel like I was sacrificing anything for it.


After the adjustment period I started to prefer not eating breakfast as I was performing better; I felt lighter, had more energy, and my mind was clearer. This was a big turning point for me as I realised that our bodies are capable of a lot more than we give credit for. Resisting my bellies urge to eat was a lot easier when I realised that I felt a lot better not eating breakfast, and soon my belly started to get the message and just shut itself up.


Okay. That’s out of the way. Now to the…




On January 19th 2015 I started using Greg’s methods – I weighed 73kg. This is a picture I took on the day:




A month later, on February 22nd 2015, I weighed 69.3kg, and looked like this (picture took on day):




This is is a 3.7kg drop in the space of a month. You know what, let’s be conservative and say that around 1kg of that was water weight – so a 2.7kg drop in true weight over 34 days, the equivalent of 0.55kg (1.2lbs) a week.




Admittedly the lighting in the second picture is absolutely majestic, but you can definitely see the difference; especially the popping of the abs and chest.


It is fair to say that the Kinobody fat loss approach definitely worked. I was already fairly lean and was still able to shed a few extra kg’s whilst still eating pizza and the foods I love, meaning that if you are not sub 12% bodyfat then you should be able to see similar results.


After seeing just how well intermittent fasting worked for me I now do it all the time, for bulking and for cutting; I just feel better and more energised, and can control my diet easier.


For me the best part is the ability to not let dieting take control over your life; on a typical diet you are restricted to lean protein, salad, and low GI carbs as otherwise you will likely go over your calorie limit. However, not eating breakfast essentially gives you a whole other meal which you can fit in later in the day, which is perfect when you and your mates want to go out for a big ass dinner and have a couple of drinks.


If you are trying to lose weight I would definitely suggest you give it a go – check out Greg’s channel for more detail on his methods.


Interested in learning my specific methods to getting a 100kg bench, 140kg squat, and 180kg deadlift? Click Here.