THE MINI CUT: A METHOD FOR STAYING LEAN WHILST BULKING

Building muscle is a slow, arduous process so if your main goal is to build muscle but you spend half the year in a calorie deficit trying to stay lean then you’re not doing yourself many favours. This is where using a mini cut could be useful. It works like this......

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THE 3 KEY COMPONENTS OF BUILDING MUSCLE

Let's get straight into this... 1. Adherence I could put the greatest muscle building minds in one room, lock the door and not let them out ‘til the white smoke rises from the chimney to signal the creation of the world’s most effective, scientifically-backed muscle...

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HOW IMPORTANT ARE POST-TRAINING CARBS?

If you’re doing regular weight training to gain muscle or strength then immediate post training carbs aren't majorly important as long as you hit your daily calorie/macro targets. The “gym bro” community might say that you need to get your carbs in during the...

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AM I EATING THE RIGHT AMOUNT OF CALORIES?

"If I weigh 90kg does eating 2500 calories sound right?" Honestly, I don't know. It’s not just about your weight - it depends what your goals is, how often you train, how hard you train and how active you are. If you drive to work, sit down all day then drive home and...

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IT’S NOT WORKING

When someone who’s trying to get in shape comes to me and says... "I’ve been trying but it’s not working for me" ...I usually ask them these four questions. For the last 6 months, have you consistently been... 1. Lifting weights 2-4 times a week every single week? 2....

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HOW TO HAVE A NIGHT OUT WITHOUT RUINING YOUR PROGRESS

Here's an easy way to enjoy a night out without it affecting your progress. Let's say to be in a calorie deficit you need to eat 2000 calories a day - that's 14,000 calories a week. So if you have a night out coming up where you know you're going to over indulge you...

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HOW TO GET SIX PACK ABS

Loads of people are on a mission to get a flatter stomach - or that ever elusive 6 pack. The problem is there’s a lot of crap information floating around about how to actually achieve this. Now this might sound like common sense to you, but for a lot of people it...

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3 REASONS WHY YOU SHOULD WEIGH YOUR FOOD

Here’s a practical tip that can make tracking your food a little more accurate – meaning you’re more likely to hit your goals... Weigh your food. You don’t need to weigh everything - I’m not expecting you to take a set of scales with you into a restaurant but when...

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TRAINING WHEN YOU’RE INJURED

The first rule of training with an injury... If it hurts, stop doing it. There aren’t any medals for hurting yourself. You should never “push through” the pain of an injury, that’s quick way to put a halt to your progress, slow the healing process and damage your body...

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BREAKFAST OR NO BREAKFAST?

Back in the day when I used to trawl the T-Nation forum for training and nutrition advice I was convinced that breakfast was the most important meal of the day. You HAD to eat it “It fire ups your metabolism bro”. I’d even get a bit antsy if for some reason I couldn’t...

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ARE YOU DOING ENOUGH TO REACH YOUR GOALS?

Today I want to do a little task with you... If you do this properly it could be very revealing. Step one: Think back over the last 90 days or so and write down... a) How often you’ve got in the gym, trained hard and put in the most effort you could muster on that...

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DONUTS, PIZZA, ICE CREAM AND FAT LOSS

There's a simple way to be able to eat your favourite foods and still get leaner... 90% of the time eat good quality, single ingredient foods then 10% of the time you can eat whatever you want as long as 100% of the time you track your food and make sure you’re in a...

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CARDIO OR WEIGHTS FOR FAT LOSS?

One of the first things people tend to do when it comes to losing body fat is crank up the amount of cardio they do. Suddenly they’re spending hours on the cross trainer or jogging everywhere which is all well and good but here’s the thing... Yes, cardio can help you...

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STRENGTH TRAINING TO BUILD MUSCLE

If you want to gain mass you’ve got to lift big as well as eat big. The first thing you need to get right when it comes to the training side of things is actually showing up to the gym. Sounds simple but adherence is the important part. You could have the best, most...

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HOW TO SET UP YOUR NUTRITION FOR BUILDING MUSCLE

First you need to work out your caloric intake – this is the amount of calories you need to eat each day in order to build muscle. The simple way to do this is to take your body weight in kilograms and multiply it by 34-36 this will give you your calorie target for...

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TWO SIMPLE WAYS TO GAINS STRENGTH

There are two super simple, sure fire approaches that will have you constantly progressing and hitting new personal bests week after week... 1. Increase max load By this I mean if you benched 100kg for 5 reps as your heavy lift last week ...then this week you want to...

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WHY YOU SHOULD CONSIDER DITCHING THE SCALES

So you look better, you like what you see in the mirror and your performance in the gym has improved...   BUT   You haven’t lost weight.   Those damn scales still say the same as they did before.   Does it matter?   Not really.   Yeah, weight can be a useful...

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HOW TO EAT MORE FOOD AND 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 of your daily...

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HOW TO SET UP YOUR NUTRITION FOR FAT LOSS

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. The simple way to do this is to take your body weight in pounds and multiply it by 10-12. There are hundreds of different formulas for...

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EPISODE 37: OUR BOOK RECOMMENDATIONS

If you pick up one thing from a 300 page book, one thing that improves a process, a system, a result or a skill by one percent then it was time well spent, Andy Frisella talks about this on his MFCEO podcast and it's something we've always made a big...

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EPISODE 34: THE IMPORTANCE OF MENTORSHIP

One of the best ways to fast track your growth, progress or results in any area of your life (especially fitness) is to have the guidance of a coach or mentor, so this week we share our advice on what makes a good mentor, how to find one and why maybe you...

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EPISODE 31: TRAINING ADVICE I WISH I KNEW EARLIER

Since our early teens we've been on path of discovery through training and nutrition. We've tried, tested and assessed every training program and nutrition protocol that you can imagine. So, this week we talk about the advice we wish we'd been given right...

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STEEL HABITAT IS OPENING A NEW LIVERPOOL CITY CENTRE GYM

1.5 minute read I opened Steel Habitat mainly because I loved coaching people in the gym and I hated working for someone else but also because I saw how lots of other gyms and personal trainers operated and I knew it could be done much, much better. Not only better,...

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FOCUSSING ON THE PROCESS

Matthew McConaughey after winning the Oscar for Best Actor for his performance in Dallas Byers Club… “When I was 15 years old I had a very important person in my life come to me and say… ‘Who’s your hero?’ And I said I don’t know I gotta think about that,...

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THE ULTIMATE ‘I CAN’T BE ARSED’ TRAINING PROGRAM

Lately I’ve found it really hard to get motivated to train. The thought of getting in the gym and lifting heavy has not been filling me with excitement, most sessions have been a much bigger mental battle than they have been a physical one, I’ve walked out...

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HOW EVERY DIET WORKS

If you’re like most people you've tried a load of different diets and of course, some worked and some didn't. But whether your realised it or not every diet that worked was because of one simple thing. Being in a calorie deficit. That’s how every single diet on the...

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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...

read more

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...

read more

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