Posts

A complete guide to healthy eating

Your diet is extremely important, in this blog post I will outline how to eat a healthy diet. What you need to eat: Protein   Protein is essential for everyone, to help with muscle growth and healthy bones. Protein is especially important for anyone doing resistance training or sports. I wouldn't recommend tracking protein or calories if you are a teen, but if you want to then you can find plenty of videos on how to do it online. However, I would try to have 1-2 sources of protein every day, or even one with every meal. Here are some of the best sources of protein: Meat Legumes Eggs Seeds Nuts Nut butters (Peanut butter is my favourite) Tofu  Fish Beans Now, there are plenty of others, these are just my favourites.  Carbohydrates Carbohydrates are also essential for growing teens, and everyone in general. Now there are people who don't like carbs, and you could make a case to eat low-carb or keto, but I think you don't need to worry about consuming carbs. Some people think

STOP WASTING TIME! (And how to stop wasting time)

The average person has a screen time of 7 hours a day! 7 hours spent on Tiktok, YouTube, Instagram, gaming and lots more. That's 7 hours of time which could be spent to do better things. Imagine if you took away just one of those hours each day to do something productive. That's 365 hours a year! What if you took away 2,3 or even all of that time. Quickly you would be racking up thousands of hours on something which improves you. Now I'm not saying screens are bad, in fact, they can be an incredibly useful tool for lots of things in life. You can start an online business or find helpful advice for practically anything. But there are also lots of unhelpful things on screens.  There are so many other reasons to stop wasting time on useless things - Improved mental health  - Improved happiness - More time to do the things you really want to do  - Thinking clearer and sharper - Improved physical healthy - Better self esteem - Increased productivity And lots more How can we stop

The best exercises for every muscle group

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The best exercises for every muscle group There are hundreds of exercises online, and lots of them aren't very effective. Here are the best exercises for every muscle group to help you get the best workout: PUSH  CHEST  Upper chest – Incline dumbbell chest press, Decline push up  Middle chest – Dumbbell chest press, Push up Lower chest – Dumbbell chest press, Dip  SHOULDERS  Front deltoid– Dumbbell shoulder press, Pike push up Side deltoid – Lateral raise  Rear deltoid – Reverse flys, Rear delt raise/wide grip inverted row  TRICEPS  Long head – Overhead cable tricep extension, Bodyweight tricep extension  Lateral/Medial head – Tricep push down, Dip   PULL  LATS  Lat pulldown/pull up  Trapezius  Upper trapezius – Shrugs, not really any bodyweight options (will be worked in vertical pressing)  Middle trapezius – Chest supported row/T bar row/seated row, Inverted row  Lower trapezius – Deadlifts (they are also worked in pull ups/lat pulldowns and in the rowing variation you do)  RHOMB

The Inverted Row

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 The inverted row (or body/ring row) is an excellent calisthenics exercise to build the back, and in my opinion second only to the pull ups for bodyweight back movements. It primarily targets the lats, mid and lower traps, rotator cuff, rhomboids and rear delts but also works the biceps. Basically, it works every back muscle and the biceps. The main difference with the pull up is that the pull up emphasises the lats more while the inverted row emphasises the rhomboids and mid/lower traps more. So include both for a full back workout. How to perform the inverted row The inverted row is essentially a horizontal pull-up and is very easy to perform right. 1. Lie down and put your hands slightly wider than shoulder height 2. Pull until your chin is in line with the bar Don't flare the elbows too much and make sure to do it in a controlled manner A benefit of the inverted row is its versatility. You can easily progress it and can basically do with anything. My favourite is two chairs/tab

A complete guide on how to build muscle with gym rings

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 Gym rings are one of the best pieces of equipment and you can easily get in a full-body workout with just these. They are particularly useful for pulling movements also. Many people will ask, what split should I choose? What is the optimal amount of sets or reps? What is the BEST exercise? How many days a week should I train? It doesn't matter. I will go over a complete guide but you can optimize it for you, it's about what works for you. "But I can only train 1 day per week," Then train 1 day per week."But I don't know what to do." Then listen. "But I don't know what the BEST exercise is." Doesn't matter.  If you are a new lifter then as long as you are doing a few basic rules (Which I will outline in this post), eating a good diet, and training hard, you WILL gain muscle. This is a more callisthenics-based workout and callisthenics is just training with your own body weight. We are going to split these workouts into Push, pull, and l

A complete guide on how to build muscle with dumbbells

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 Dumbbells are great, and you can get a very good workout in with just a couple of pairs. In my opinion, getting adjustable dumbbells are much better than normal dumbbells, as it is much cheaper, and require far less space. Here is a link to the dumbbells I use, which are £40.  Yaheetech 30KG Adjustable Weight Dumbbells 15KGx2 Dumbbells Set (sold as a pair) Home Gym Fitness Dumbbell Set for Lifting Training : Amazon.co.uk: Sports & Outdoors . In my opinion, if you can't get a pair of adjustable dumbbells, or don't have lots of different weights, then I would just do callisthenics, or mix the two, as getting in a full, challenging workout and training to failure with a few dumbbells will be difficult. Many people will ask, what split should I choose? What is the optimal amount of sets or reps? What is the BEST exercise? How many days a week should I train? It doesn't matter. I will go over a complete guide but you can optimize it for you, it's about what works for yo

The best Teenage boy wardrobe

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  Teenage boy wardrobe essentials Looking good is a great way to improve your confidence and attractiveness.  This will build a great foundation for your wardrobe, you can put together some very nice outfits with this guide, however, if you want more exciting pieces is it up to personal preference. This will be a base for any style aesthetic you prefer.   The best places to shop in my opinion are places like H&M, NEXT and Uniqlo, The quality isn't the best but it is very affordable and still looks good. Also if you are a teenager you will likely grow out of your clothes fast, so I would highly recommend staying away from expensive brands. TOPS Plain t-shirts - Black and white.       Crew neck jumpers - Black and navy Hoodies - Grey and black A jacket of your choice - the bomber is my favourite - Black, Olive, Navy or any other colour you really like  BOTTOMS Fitted or straight-fit jeans - light/dark blue and black (Optional but very nice) Cargo trousers are