Interesting Articles Across The Internet

My intention with this website is to further your knowledge and understanding of a topic. Rather than reproduce information that is already on the internet, i’ve linked to existing articles which I hope you find interesting. 1. Goal Setting – James Clear (Article) James covers the idea that goal setting can sometimes be counter productive. It can give you the …

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Why 92% of People Fail Their New Years Resolutions (2)

exercise fail resolution habit

New Year’s Resolution Mistake 5: Copying an Ill-Fitting Routine Not everyone works the same way. Some people thrive on discipline and routine, others prefer randomness. Some people have small pockets of free time, some have it all at the end of the week. If you only have half an hour spare every evening, use that time to work on your …

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Why 92% of People Fail Their New Year’s Resolutions

out of shape new year's resolution

Have You Ever Failed A New Year’s Resolution? GOOD NEWS. You’re not alone. BAD NEWS. Unless you’re aware of the nine BIGGEST mistakes then it’ll probably happen again. In fact, for every 100 people that START a resolution in January, 66 have STOPPED by February. (Only EIGHT last the whole year). New Year’s Resolution Mistake 1: Setting The Bar Too High …

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How To Do A Stomach Vacuum (For A Stronger Core)

how to do stomach vacuums

If you’ve never tried a stomach vacuum before, you’re in for a treat. I did these ten times a day for a month and this is what I learned: The Background A stomach vacuum is achieved by breathing all the air out your lungs and then pulling your stomach in without breathing in. This works your TVA, or Transverse Abdominis, …

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How to Do 21’s For Bigger Biceps

Looking for a great bicep exercise to add to your training session for that killer ‘pump’? Try out 21’s! The name refers to the number of reps you need to perform, here’s how it’s done. First you need to load up a Barbell or EZ Curl Bar with your chosen weight. Tip: go lighter than you think, you don’t want …

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Burn More Calories By Standing Instead Of Sitting

Stand on your commute

Did you know adults sit for an average of ELEVEN hours a day? Beyond our desks, we tend to sit during meals, while watching TV and for most of us commuting to (and from) work. This prolonged sitting has proven to increase chronic diseases including type 2 diabetes and obesity, even for fit individuals. If you can spend 60 minutes standing …

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Deadlift, Lat Pulldown, Bent Over Row, Pull Ups

deadlift

The Exercises Conventional Deadlift This hits your Posterior Chain. Keep a flat back, lats tight and arms vertical. The bar should be close if not touching shins at the bottom of the lift. Brace your abs and lift the bar, keeping head neutral and the bar over the middle of your feet. Brush the thighs as you lower, pushing the …

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The Complete Guide To Training Your Back – Short Version

ws4sb training program

Start with Page 1 if you need Basic Anatomy, Back Exercises, Articles and Videos. Key Rules For Back Training If the goal is strength, use 4-7 reps per set If the goal is mass, use 8-12 reps per set If the goal is definition, use 15-25 reps per set Use 3-4 exercises, excluding Rear Delt/Upper Trap work Aim for 50-70 …

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60 Day Training Plan For Bigger Arms – Sessions

bigger arms workout

In the last few months I wrote articles on getting bigger biceps, bigger triceps and a bigger chest. I thought the next step would be to apply my knowledge to a 60 day training plan and see what results I could achieve. My Training Split Monday – Legs Tuesday – Chest & Triceps Wednesday – Rest or Cardio Thursday – …

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The Basics Of Carb Cycling

Read on to find out How Carb Cycling Works and How It Can Benefit You. What Is Carb Cycling? Carbohydrate (Carb) Cycling is proven to be an effective way to either improve fat loss, or to limit fat gain while trying to build muscle. Your carbohydrates are the breads, pasta, grains and fruits in your diet. The main concept is …

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Flat DB Bench Press, DB Flyes, Cable Crossover, Low Cable Flyes

chest exercises flyes

Flat Dumbbell Bench Press Elbows come out to 45 degrees relative to the body. Can be limited by how much weight you can get into position. Good for middle rep ranges of 8-12 reps. Keep the shoulders back. Dumbbell Flyes This hits the Sternocostal Head. Keep a slight bend in the elbows. Try to lower in a wide arc, that’s …

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Clap Push-ups, Narrow Push-ups, Around The Worlds, Chest Dips

chest plyometric clap push ups press ups

Clap/Plyo Push-ups Don’t worry about full extension of the arms. These are explosive and a great warm-up exercise for chest day. The ‘clap’ itself is not necessary – you can just make sure the hands leave the ground. Try 2-3 sets of  8 reps before your main workout to activate your chest muscles. Narrow Push-ups Chest activation is NOT any …

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The Complete Guide To Training Your Chest – Short Version

Start with Page 1 if you need Basic Anatomy, Chest Exercises, Articles and Videos. Key Rules For Chest Training Up to 120 reps of Chest work per week Start heavy, even doing a heavy single for CNS activation before your main set of bench press Try to split 50/50 between Upper chest and Mid/Lower chest work If you’re training chest, …

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Close Grip Bench Press, 3/4 Range Bench Press, Incline Chest Press

bench press chest exercises

Close Grip Bench Press Close Grip Bench Press hits the Clavicular Head. Keep the elbows tucked in. Lower it slowly under control. Try a pause at the bottom of the movement. 3/4 Range of Motion Bench Press Regular hand width, a little more than shoulder width. Extend the arms but don’t lock out the elbows. Elbows don’t need to touch …

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Cable Overhead Tricep Extension, Dip Machine

tricep cable extension exercises

Cable Overhead Tricep Extension (Rope) This emphasises the Long and Medial Heads of the Triceps. Set the Cable around waist height to allow for overhead extension. Push the hands away at the top for a stronger contraction. You can also do single arm version. Dip Machine The dip machine hits All Three Heads of the tricep. Make sure the arms …

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Recent Posts

Chipotle – Nutrition Information and Calories

chipotle logo

Chipotle – Nutrition Information and Calories Below you will find  a set of tables that include every menu item available at this restaurant. I find that certain restaurants freely publish PDF’s but then make them hard to read to avoid showing you what’s in their food. I’ve taken the liberty of creating a Traffic Light System (Green = 0-30% RDA, …

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Pizza Hut – Nutrition Information and Calories

pizza hut logo

Pizza Hut – Nutrition Information and Calories Below you will find  a set of tables that include every menu item available at this restaurant. I find that certain restaurants freely publish PDF’s but then make them hard to read to avoid showing you what’s in their food. I’ve taken the liberty of creating a Traffic Light System (Green = 0-30% …

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Sonic Drive-In – Nutrition Information and Calories

sonic drive-in logo

Sonic Drive-In – Nutrition Information and Calories Below you will find  a set of tables that include every menu item available at this restaurant. I find that certain restaurants freely publish PDF’s but then make them hard to read to avoid showing you what’s in their food. I’ve taken the liberty of creating a Traffic Light System (Green = 0-30% …

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Little Caesars – Nutrition Information and Calories

Little Caesars logo

Little Caesars – Nutrition Information and Calories Below you will find  a set of tables that include every menu item available at this restaurant. I find that certain restaurants freely publish PDF’s but then make them hard to read to avoid showing you what’s in their food. I’ve taken the liberty of creating a Traffic Light System (Green = 0-30% …

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Papa John’s (UK) – Nutrition Information and Calories

papa john's pizza logo

Papa John’s – Nutrition Information and Calories Below you will find  a set of tables that include every menu item available at this restaurant. I find that certain restaurants freely publish PDF’s but then make them hard to read to avoid showing you what’s in their food. I’ve taken the liberty of creating a Traffic Light System (Green = 0-30% …

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Domino’s Pizza – Nutrition Information and Calories

domino's logo

Domino’s Pizza – Nutrition Information and Calories Below you will find  a set of tables that include every menu item available at this restaurant. I find that certain restaurants freely publish PDF’s but then make them hard to read to avoid showing you what’s in their food. I’ve taken the liberty of creating a Traffic Light System (Green = 0-30% …

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Dairy Queen – Nutrition Information and Calories

Dairy Queen – Nutrition Information and Calories Below you will find  a set of tables that include every menu item available at this restaurant. I find that certain restaurants freely publish PDF’s but then make them hard to read to avoid showing you what’s in their food. I’ve taken the liberty of creating a Traffic Light System (Green = 0-30% …

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Panera Bread – Nutrition Information and Calories

Panera bread Logo

Panera Bread – Nutrition Information and Calories Below you will find  a set of tables that include every menu item available at this restaurant. I find that certain restaurants freely publish PDF’s but then make them hard to read to avoid showing you what’s in their food. I’ve taken the liberty of creating a Traffic Light System (Green = 0-30% …

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Carl’s Jr. – Nutrition Information and Calories

Carl's Jr. logo

Carl’s Jr. – Nutrition Information and Calories Below you will find  a set of tables that include every menu item available at this restaurant. I find that certain restaurants freely publish PDF’s but then make them hard to read to avoid showing you what’s in their food. I’ve taken the liberty of creating a Traffic Light System (Green = 0-30% …

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Wendy’s – Nutrition Information and Calories

wendy's logo

Wendy’s – Nutrition Information and Calories Below you will find  a set of tables that include every menu item available at this restaurant. I find that certain restaurants freely publish PDF’s but then make them hard to read to avoid showing you what’s in their food. I’ve taken the liberty of creating a Traffic Light System (Green = 0-30% RDA, …

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Jack In The Box – Nutrition Information and Calories

jack in the box logo

Jack In The Box – Nutrition Information and Calories Below you will find  a set of tables that include every menu item available at this restaurant. I find that certain restaurants freely publish PDF’s but then make them hard to read to avoid showing you what’s in their food. I’ve taken the liberty of creating a Traffic Light System (Green …

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Arby’s – Nutrition Information and Calories

Arby’s – Nutrition Information and Calories Below you will find  a set of tables that include every menu item available at this restaurant. I find that certain restaurants freely publish PDF’s but then make them hard to read to avoid showing you what’s in their food. I’ve taken the liberty of creating a Traffic Light System (Green = 0-30% RDA, …

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Dunkin’ Donuts – Nutrition Information and Calories

Dunkin’ Donuts – Nutrition Information and Calories Below you will find  a set of tables that include every menu item available at this restaurant. I find that certain restaurants freely publish PDF’s but then make them hard to read to avoid showing you what’s in their food. I’ve taken the liberty of creating a Traffic Light System (Green = 0-30% …

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Sleep Smarter – Book Review

Over the last few decades technology has shaped the way we sleep – and not in a good way. From an abundance of artificial light to constant stimulation from social media and blue light emitted from screens, it’s harder than ever to get a good night’s sleep. Even when we do manage that elusive 8 hours, how much of that …

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Greggs – Nutrition Information and Calories

Greggs – Nutrition Information and Calories Below you will find  a set of tables that include every menu item available at this restaurant. I find that certain restaurants freely publish PDF’s but then make them hard to read to avoid showing you what’s in their food. I’ve taken the liberty of creating a Traffic Light System (Green = 0-30% RDA, …

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