Phase 2 of my 12-week challenge is over and I am now entering phase 3 where I will be concentrating on peaking for the end of the 12 weeks. What I mean by peaking is that I will be getting ultra focussed on everything I have wanted to achieve by the end of this challenge […]
Knowing when to go heavy is not just about avoiding injury but it is about optimising progress. As discussed in part 1 if you want to unleash all of your muscle building potential then you need to build a good foundation first. You can jump straight into heavy lifting and you might get some gains and […]
Now that phase 1 of my 12 week challenge is complete it is time to shake things up again and begin phase 2 – strength. Phase 1 was all about volume and muscle tension. Allowing my body to adapt to a high frequency of lifting (six times per week) with moderate loads (6-12RM) and slow […]
Getting into the best shape of my life at 40 years of age is not just about working hard, it is mainly about working smart. You may be thinking about starting a similar challenge yourselves so I am going to be sharing my training strategy with you over the next 12 weeks and any other […]
When you first start lifting weights with the aim to build a better physique and/or get stronger it is important that you know where to start and how to progress to avoid injury and to ensure you get the fastest most effective results that also give you a foundation for big gains in the long […]
There is nothing wrong with going to the gym day after day for no reason other than to be a bit healthier and with the hope that you may look a bit better after a few weeks but sometimes our motivation can dwindle if we don’t see results fast enough. One way to combat our […]
When writing a battery of fitness tests for my clients I often like to include waist circumference. Whether the client has a weight loss goal or a weight gain goal it can still be applicable and more importantly can be used as a in indicator of health status. What does waist circumference tell us? Simply […]
For those of you that don’t know me my name is Jon Bond, I’m a dad, business owner, fitness enthusiast and… I turn 40 in 12 weeks time ( 7th July). I am using these final weeks, before the milestone birthday, to discover whether it’s not too late to get myself into the best shape […]
It’s new year – which means it’s time to think about your resolutions! For many people that involves getting back into working out. Unfortunately, many people live with misapprehensions about fitness regimes and training which can lead to them making mistakes or giving up altogether. Here are six workout and training myths and misconceptions as […]
Non-exercise activity thermogenesis (NEAT) is the energy expended for everything we do that is not sleeping, eating or planned exercise such as going to the gym or playing a sport. Examples of NEAT Walking to work Housework Gardening DIY Even fidgeting! NEAT activities can significantly contribute towards your daily energy expenditure without the need for […]
