THE 3 KEY COMPONENTS OF BUILDING MUSCLE

Let’s get straight into it. 1. Adherence Let’s say I shoved all the greatest muscle building minds into one room then locked the door and didn’t let them out – pope-style – ‘til the white smoke rose from the chimney to signal the creation of the world’s...

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HOW TO EAT MORE FOOD & STILL LOSE FAT

If you want to lose body fat you’ve got to make sure you're in a calorie deficit - that’s a fact.   And while getting your energy balance is REALLY important (like really, really important) there are a few other things that can play a part in the success...

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PROOF THAT CALORIES DO MATTER

If you’re not losing body fat you’re eating too much food - that’s the black and white of it. I’ve been saying this for years, it doesn’t matter what approach to nutrition you’re following you need to be in a calorie deficit to lose body fat but even...

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I FELT BAD

About 3 years ago a local college asked me to spend a few hours a week teaching training program design to their personal training students.   I said yes.   Largely because most personal training qualifications are absolutely shite so I thought I’d go and teach them...

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STEEL HABITAT READ MEAN COMMENTS

You know on Jimmy Kimmel he has that ‘Celebs Read Mean Tweets’ feature? Well, we’ve done our own, reading out all the ‘mean’ comments we get on our videos and posts - check it out.

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WHY GETTING IN SHAPE IS JUST LIKE DRIVING YOUR CAR

The other night I was sat in my kitchen talking to my mate Jamie about how important it is to enjoy the journey of getting in shape 'cos the harsh reality is the journey never ends . . . ever. If you want to be strong, fit and healthy you’re never going to...

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ADVICE FROM A DRUG DEALER

Yesterday I was talking to a friend who I know desperately wants to quit his job. He’s been saying this for over a year now. He isn’t happy sitting in his office everyday doing the same boring shit and he’s even less happy that he isn’t following his dream...

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WE GOT ROBBED

I wasn’t sure whether or not I should tell you this but I’m going to assume that you’re not a thieving bellend. There’s this thing called a chargeback where your bank can get your money back for you, good if you’ve been a victim of credit card fraud but...

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CALORIES DON’T MATTER

I spent the last few days stripping wallpaper and painting the new reception area at SH HQ - the glamorous part of being a business owner - and mid-way through day two of operation strip and paint someone tagged me in a post where a self-proclaimed...

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4 THINGS YOU NEED FOR FAT LOSS SUCCESS

Time That’s the first thing. Just like it took time for you get out of shape, it’s going to take time for you to get in shape. It might have taken 5 years to wind up in the mess you’re in right now – feeling unhealthy, overweight and out of shape - what makes you...

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GOOD THINGS COME TO THOSE WHO WAIT

Right now at Steel Habitat we have more people wanting to join our gym than we actually have room for. Our capacity is 200 Team Steel members - I wish we could fit more in but at moment that's the maximum amount of people we can fit in our community and deliver an...

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HOW TO GET BACK INTO THE GYM AFTER A BREAK

It happens sometimes. You have to take a break from training. The potential reasons for a long layoff are endless. Anything from sickness and injury to increased workload and having kids can cause you to skip way more than the odd leg day. It’s not fun missing out on...

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HOW TO SETUP YOUR NUTRITION

First you need to work out your caloric intake – this is the amount of calories you need to eat each day in order to lose body fat or build muscle. The simple way to do this, like I’ve posted probably 300 times in the last few years, is to take your body weight in...

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HOW TO EAT DONUTS & LOSE FAT AT THE SAME TIME

Think about a Krispy Kreme Chocolate Iced Donut with Sprinkles. This donut contains... 250 calories 3g protein 36g carbohydrates 11g fat Probably shouldn’t eat that if you’re trying to lose fat, right? I mean it’s not paleo, it certainly isn’t gluten free and it’s a...

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FAT LOSS: WHY SMASHING THE GYM ISN’T ENOUGH

When you train at the gym you burn somewhere between 200 and 500 calories an hour (on average - depending on your weight and the type of training you do). So let’s say you train 4 times a week, that means you’re burning roughly 800-2000 calories a week from exercise....

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BULKING AND CUTTING, DOES IT WORK?

The simple answer is yes, it does. But it’s easy to get it wrong and end up looking like an overfilled water balloon or a stick-insect depending on which end of the scale you get it wrong at. It’s also possible, and very common, for you to get it wrong and stay...

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