Go into any modern day public gym or health club and the rooms are filled with fancy expensive machines, endless rows of various choices of cardio exercise and pretty shiny glimmering pieces of equipment which do much more to sell memberships than to get people in shape. 

Now enter the old school gymnasiums of the past and you would see an abundance of free weights, dumbbells and barbells, cable machines and only the essential equipment needed for getting fit, lean and healthy and looking your best! People have forgotten what working out and exercise is all about and what it takes to get results and to look their best… The old school mentality of hard-work and sweat have been replaced with a social gatherings of overcomplicated and overly priced glamorous machines with plasma tv’s and comfortable seats that all do more to keep you comfortable than to stretch, push, motivate and inspire you.

That’s not to say you can’t go into a modern gym today and get good results and get into good shape, because with the correct know how, the right mindset, attitude and work ethic and the proper guidance and support you absolutely can… It’s just today health clubs and gyms have shied away from filling their gyms with the equipments and exercises that produce results and replaced them with things that keep you paying your memberships and that keep you comfortable.

People have forgotten the very purpose of a gym and of working out and that is to increase, improve or maintain your health and fitness and get into the best shape of your life. And the absolute best way to do those things is through the combination of Old School Exercises and Function Performance Training. Performing the Old School Exercises that produce the greatest results and combing them with more modern training methods for getting your body into functional condition to perform such tasks.

Exercises such as squats and lunges, clean and presses, jerks, rows and presses, BIG Compound Free Weight Exercises that involve and incorporate the entire kinetic chain (body).

It’s NOT achieved by sitting on pretty shiny machines that isolate one body part or have you peddling or stepping away for hours on a tedious machine performing the same mundane movement while watching that weeks episode of the latest trashy soap or catching up on the latest gossip with your friends… Save that for the locker room!

Go back 50-100 years and the Old School approach to exercise and working out had people getting real results and making the most of their time in the gym… step forward to the current day and gyms are filled more with time wasting, ineefective and unproductive exercise equipement that again sells memberships but does very little to get you in shape and get you the results you really want!

So the moral of the story… get out of your confortate zone, get your butt off the machines and equipment thst have you sat down and barely moving and get a trainer or coach who can teach you the Old School methods and approach to real result producing training that will make the most of your invested time, effort and money.

Learn from the past and MOVE into the future with the experience and knowledge that it offers and don’t fall prey to the New School methods that are keeping you down and holding you back.

Step up and be ready and willing to pour some good old fashion blood, sweat and tears back into your workouts and exercise routine.

See you in the gym (the REAL gym)

Committed to your success

Your trainer and friend

Adam

Hit us up with some comments below to share the love and let myself and others know what you think!

Many people trying to lose weight and lose fat often believe that lifting weights might make them big and bulky and give them big muscles and so they shy away from any big demanding exercises and focus on the smaller less intense movements…

This is a BIG mistake and a HUGE misconception!

You see even if you are not looking to build big muscles or become the next muscle bound bodybuilder (don’t worry you won’t by accident) you should, sorry you MUST, perform the big compound exercises when trying to lose weight and lose fat!

And here’s why…

In order to lose body fat, tone up, get lean and define you MUST create a calorie deficit and train your body to burn more calories and fat by raising and increasing your metabolic rate.

And the number one, second to none, absolute best way to do that is through big compound resistance training movements. You see it all comes down to ROI (Return On Investment). You want to burn as many calories as possible while you work out and you want to increase your metabolic rate as high as possible so that you continue to burn more calories and fat even after you have finished your workout.

When you perform a small isolation exercise, you may feel the muscle working, you may feel it burn and you may like the sensation of working on those troublesome areas of yours, HOWEVER, big compound exercises will give you much more bang for your buck and a much greater ROI!

That’s because compound exercises involve all the major muscle groups, use a much greater number of muscle groups to perform the movement and involve multiple joints, which results in much more energy being used, meaning more calories and ultimately more fat, being burnt.

Compare that to an isolation exercise, which you may feel more, but only involves one muscle group, minimises the use of other muscles and only uses one joint, therefore resulting in only a small output of energy, a much lower demand placed on the body and therefore far fewer calories, and less fat, being burnt, both during and after the workout. 

That doesn’t mean that isolation exercises do not have their place in a well balanced and structured workout or that you should never use them, it simply means if your goal is weight loss and fat loss and you want to get the most results in the least amount of time then you should definitely opt for a compound exercise over an isolation exercise whenever possible!

Here a list of common isolation used in the gym and a list of compound exercises that we recommend you replace them with as often as possible.:-

Isolation Exercises                                      Compound Exercises

Leg extension machine                                    Barbell Squat

Leg curl machine                                                Dumbbell Lunge

Chest fly machine                                               Chest press or push up

Tricep kickback                                                   Tricep Dips

Shoulder raise                                                      Overhead press

Back extension                                                    Bent Over Row

(If you’re a beginner and some of these exercises are new to you and you need some help putting together a plan then check out the “Basic Training” program)  

It’s also worth pointing out that if you are following the “correct eating plan” and have a “structured nutritional strategy” in place to support your weight loss and fat loss goals then you will automatically be in a calorie deficit on a regular basis and therefore will not put on muscle size or bulk regardless of the exercises you use because your nutrition plan will not support weight or muscle gain (bulk)!

So, the take home message here is focus on BIG compound movements for BIG results in the gym and for the BIGGEST ROI (Return On Investment) in regards to weight loss and fat loss.

Now get moving!

Committed to your success

Your trainer and friend

Adam

P.S. Show us some love and leave your comments below for myself and other to read…

This is all too common in regards to weight loss and fat loss and a person trying to change their body shape. And it’s incredibly unfortunate and very sad, because when you know the correct steps to take, when you know EXACTLY what you need to do to lose weight, lose body fat and change your body shape once and for all, your desires and goals turn from distant dreams and wishes into very real and achievable targets that are exciting to think about and become very compelling because…

It becomes an inevitable outcome that is almost a complete certainty you will accomplish. This is the power of knowing the 3 Pillar Success System that I am about to share with you!

Once you know and understand, and most importantly follow and apply these 3 simple steps you can not only use them to transform and change your physical body but also to help you achieve virtually any goal and turn your dreams into reality.
So here it is… Enjoy!

(I must point out that I did not create this 3 Pillar Success System myself and therefore cannot take credit for it, I am only a mere messenger sharing its potential power and awesomeness with you and others because I was fortunate enough to discover and use it many times in my own life for incredible results)

 1. Know What You Want 

Sounds so simple right!?! And yet very few people know exactly what it is they want with any real clarity. You see CALRITY IS POWER!

You must define your goals in great detail and be as specific as possible. Your brain is like a heat-seeking missile and if you set the coordinates correctly it will move you in the direction of your target and adjust your actions and behaviours until it hits that target!

If your desires and goals are too general, too vague and not well defined then how can ever expect to reach them.

“You can’t hit a target you can’t see and you can’t see a target you don’t have” – Zig Ziglar

You also MUST write your goals down and write them in a very clear defined detailed way in the presence tense. Write them in a way as if they are already achieved and accomplished. Your brain does not know the difference between what is real and what is vividly imagined, so if you describe your goals in a way as if they are already a part of your reality your brain will start to believe this to be true and it again will start to direct your subconscious mind, your actions and behaviours to make this your reality.

Then once you have your clearly defined, specific and well-defined goals written down in the presence tense read them out load to yourself every single day, morning and evening and start to imagine that goal being achieved. This process will condition your mind for success and direct your conscious and unconscious focus onto what you do want vs. what you don’t want!

“Where focus goes, energy flows” – Anthony Robbins

2. Get a Proven Plan, System or Strategy

Once you have your goals written and defined and you are crystal clear about your outcome and what it is you want to achieve, the next step is to get a Proven Plan, a System for Success, a tried and tested Strategy that has stood the test of time.

Chances are what you are trying to achieve has already been achieved by someone else before, or even many people. And chances are it has been done many times over, to the point that someone has mastered the process, figured out the steps and discovered all the short cuts and fastest route from point A point B. So…

Why reinvent the wheel?

Rather than spending weeks, months, years or even decades trying to figure it all out by yourself… simply model someone who has repeatedly succeeded in your endeavor and figured out the system for success.

Step 2 is all about creating a road MAP (Massive Action Plan) to get you from where you are to where it is you want to be and to do it in the shortest and quickest time possible!

“Use Modelling to Turn Decades Into Days” – Anthony Robbins

Step 2 is what we at BodyByAdam are all about. When it comes to fat loss and body transformation we have been there and done it, ourselves and with hundreds of our clients and we have figured out the absolute best systems for getting maximum results in the shortest possible time, both naturally and healthily.

This where having a coach, trainer or mentor is invaluable because they can give you the plan and the system and show you the short cuts to success, because they have done it themselves (or at least a good trainer, coach or mentor has)

“You cannot take someone somewhere you have not been yourself” – Jim Rohn

So for step number 2, if your goals are to lose fat, get lean, sculpt, build, tone and shape your body into a physical masterpiece, or to simply lose a few pounds and feel fitter, stronger, healthier and younger, then get in touch and use some of our Proven Systems for Body Transforming Success!

3. Take Massive Action

Finally after you know EXACTLY what it is that you want and you have a tried and tested proven system for success there is only 1 thing left to do…

TAKE MASSIVE ACTION!

You see knowing what to do and doing what you know are 2 entirely different things. What is the point in knowing what you want and having a step by step plan of action to get you what you want if you don’t do anything with it.
Knowledge is not power, knowledge is only potential power. Only by putting knowledge into action does it become power.

Therefore Action is REAL Power!

“The moving ant does more than the dozing Ox” Lao Tzu

This is another time that having a coach, trainer or mentor is invaluable because once you know what you want and you know the steps to get there you need someone to hold you accountable, to get leverage on your and make sure you follow through and take consistent action on your plan.

It’s human nature to get complaisant, to get lazy, to let yourself off the hook from time to time, especially if there is no one there to hold you to a higher standard along the way. A good coach will help you raise your standards and get you to take consistent action with your plan and make sure you NEVER give up and you will not stop until you reach your desired outcome and goal!

“You only fail by giving up! The amount of people who fail is directly proportionate to the amount of people who give up” – Joseph McClendon III

That my friends, is what we, myself and my team, would like to be for you in your pursuit of a better body, your coach, your trainer and your mentor to ensure that you achieve your goals and success in your pursuit of the physical body you desire and deserve.

Committed to your success

Your trainer and friend

Adam ☺

P.S Leaveyour comments and feedback below for all to see!

Years ago when I used to work in a private health club as a Personal Trainer I had a bit of a reputation for having some of the best abs in the gym and I used to get asked ALL the time…

“Adam, how do I get a Six Pack?”

And the person asking was always expecting me to show them some super advanced funky Ab exercise they hadn’t seen before and they were always shocked with the answers I gave… but it was always the truth.

Getting a Six Pack is NOT about doing hundreds of crunches or sit ups or any other Ab exercises for that matter.

So here I’ve given you 10 simple steps to getting a Six Pack… Follow each of these steps and you will soon be the proud owner of a ripped lean toned six pack of your own, guaranteed!

1. Intense Cardio Intervals 

If you want to get those abs out then you need to melt away the layer of fat that’s covering them and one of the very best ways to do that is through short bursts of high intensity intervals. Sprints are especially effective as the rotation involved from your truck while sprinting involves your abs and obliques (the muscles around your sides)

Whether outside in the park or in the gym, sprint for 30 seconds as fast as you can then walk and recover for 1 minute. Repeat that 10 times and you will create some crazy fat burning results. Do this at least 3 times per week!

2. Control Blood Sugar

One of the keys to losing fat around your midsection is learning to control your blood sugar levels. Out of control blood sugar levels is one of the major causes of fat and weight gain and the biggest killer of peoples Six Pack dreams.  

Cut out all processed refined white Carbs (carbohydrates) and replace them with brown wholemeal or wholegrain Carbs. Only eat the brown foods in their natural state to help stabilise blood sugar levels, increase and improve energy levels and increase fat loss.

3. Hydration

If you want killer Abs then hydration is key! If your striving to get lean ripped and defined and you’re constantly dehydrated then you’re fighting a losing battle. All your workout efforts will be in vane if you don’t drink enough water and stay thoroughly hydrated, so drink up.

A minimum of 2 litres per day, more when your working out. Personally I think 3-4 litres per day if you want to see your Abs!

4. Build Muscle

Building lean muscle tissue essential to getting a Six Pack, and I’m not merely talking about your Abdominals. You cannot spot reduce body fat so building and strengthening your abs is not enough by itself to get a ripped lean Six Pack, if you still have too much belly fat covering it up.

By building and increasing your lean muscle in your entire body you will increase your metabolic rate and the amount of fat you burn at rest, from your entire body, including around your Abs.

Plus by lifting weights you will stimulate and use your core muscle through the use of all the other major muscle groups too.

5. Create a Deficit

You must must must creata a calorie deficit in order to get a great Six Pack! Meaning you must eat less than you burn and your must burn more than you eat.

Fortunately by following the other 9 steps here that is not difficult to do however, just make sure you are not eating too much of anything otherwise all your hard work won’t pay off. Simply eat until satisfied but not until full!

6. Keep Protein High 

To build muscle and burn fat, both key to revealing a sexy Six Pack, you must make sure you are eating enough high quality lean protein. Chicken and turkey breasts, egg whites, lean steak, meaty fish and whey protein powder are some of the best sources of protein that should be making up a large portion of your daily intake.

7. Eat Frequent Regular Meals

So you’re eating lots of high quality lean protein and only brown wholemeal and wholegrain carbohydrates but if you really want to get rid of the fat around your tummy and reveal the defined god-like abs below then eating small frequent regular meals is a must.

Eating little and often is one of the best ways to eliminate body fat by raising and increasing your metabolism and training your body to expect food every few hours, this allows your body to better digest the smaller meals and assimilate what you do eat instead of storing it as fat. Aim for 5-6 smaller meals per day.

8. Squat and Lunge for Killer Abs

This one is probably one of the most underrated and undervalued steps to a killer Six Pack and that is heavy squats and lunges. The unstable and intense movement of both of these exercise demands a great deal of involvement from the lower stomach muscles and all the surrounding core muscles to support the hips and the spine while moving. 

Plus these 2 exercises stimulate more lean muscle tissue, burn more calories and elevate the metabolism more than almost any other exercise. All in all they are a valuable asset to anyone on the quest to a ripped lean set of Six Pack Abs.

9. Add variety to your core exercises   

Variety is the spice of life and it is certainly the spice of a good workout routine. While overworking your Abs and doing never ending sets of crunches and sit ups will never give you the results you’re after of a super sexy Six Pack, a good variety of quality and functional core exercises are important for keeping your back and spine strong and your Abs well tones and defined.

You should make sure vary your core exercises on a regular basis and stimulate them from a variety of angles and directions with different movements just as they would be used in real life. If you don’t know what to do and which exercises are good and which are not then you may want to high a good quality trainer or get in touch with us at BodyByAdam for more information on Core Exercises for killer Abs and on finding a good trainer.

10. Consistency

It doesn’t matter what you know it only matters what you do and how consistently you follow through and put things into action. The best systems and strategies in the world are pointless if not used and applied with consistency. And nothing is more true than when trying to get a lean ripped well defined Six Pack!

So apply all the above steps with consistency and add in a little perseverance and patience and that never give up attitude and you will soon be looking in the mirror proud of what you see looking back at you. Check out my Blog Post “Consistency is Key” for more information.

There you go now put these steps into action and you too will soon being asked the question… “How do you get a Six Pack?”

Train hard, train smart

Committed to your success,

Your trainer and friend

Adam

P.S  Leave your comments and thoughts below for myself and others to read

I am often asked what the secret to getting in great shape is and what is the best way to get XYZ results. Whether it’s lose fat, get a six pack, build muscle or anything else, everyone wants to know what the secret is to getting the body of their dreams.

Well let me tell you the biggest single truth about changing and transforming your body that you will ever hear…

“There is NO secret”

There is no magic formula or special super advanced technique or method that only the super fit and lean know about that they just aren’t telling you. The people who get results and who transform their physics and who look and feeling amazing simply understand, and most importantly practice and apply, the key fundamentals EVERY SINGLE DAY with massive amounts of (are you ready for this) CONSISTENCY!

You see if there ever was a “secret” to getting amazing results, losing body fat, getting lean, ripped and super fit and strong then that secret would be “CONSISTENCY”

Consistency is key!

It’s not what you do once, or even two or three times… it’s what you do consistently that produces the results you get and that changes your body and your life for that matter. Working out once does not get you fit, eating a salad once does not make you thin. Nor does eating burger and chips and a pizza once make you fat. Doing such positive or negative actions on a consistent ongoing regular and frequent basis is what creates the body you currently have and it’s also what is going to create the body that you desire.

I heard it said best once when someone said there are 3 things you need to be consistent with in order to change and transform your body… 1. You have to be consistent with your training. 2. You have to be consistent with your nutrition. And 3. You have to consistent about being consistent!

That my friends is the truth and that is the big secret!

As I always say “Your body is a direct reflection of your daily habits. Your habitual activities, nutrition and mindset”. Change any one, or ideally all 3, of these things on a CONSISTENT basis and your body will change Guaranteed!

So remember Consistency is key! Everything else is just details.

Committed to your success

Your trainer and friend

Adam Ringshall

P.S If you want to know exactly what things you need to be consistent with in regards to your training and your nutrition then sign up for my newsletter and keep coming back and checking out this blog for regular updates and killer content and aslo check out some of the programs available HERE!

How prepared are you to give your best when it comes to losing body fat and transforming your physic?

I constantly hear people tell me that they want something and yet their actions rarely match their words. Many people will say they want to change their body and lose fat, yet the effort they put forth is no where near their best.

If you really want something, if you really want to change your body and lose fat, then you have to be prepared to do whatever it takes. You have to be willing to do what is necessary. Even when things get hard and difficult. (And they inevitably will. That’s not being negative thats being real!)

You do not have to do everything perfectly and you don’t have to get everything right the first time… You can afford to mess up and make mistakes when losing fat and getting into the best shape of your life!
As your trainer, your coach and your friend, all I ask of you is that if you truly want something, if you have the desire, then simply give it your best.

Your absolute BEST!

Here is a gift for you. Watch the video below… I hope it will inspire you to give your absolute best to your fat loss efforts, your workouts, your nutrition and all the things you want most!

Committed to your success,

Your trainer and friend 

Adam :0)

This is a fundamental law of the universe that cannot be denied or overlooked. It must be practiced CONSISTENTLY if you want to successful lose weight and MOST importantly lose FAT!!

This one single principle, this one law, is what EVERY single weight-
loss program, diet, fat loss system in the world has in common.

There are numerous ways to achieve creating a calorie deficit and reducing the amount you take in each day, heck they manage to come up with a new diet or weight loss system every month in the magazines HOWEVER they ultimately all share this one principle in common, SO keep it simple and know the basics without overcomplicating things.

Granted reducing calorie intake, balancing your calories and creating a calorie deficit is NOT enough by itself for successful and effective long term FAT Loss, you also have to consider blood sugar levels, hormonal balance and meal timing to name a few things, but managing and controlling your overall calorie intake is essential and it is necessary.

Keep in mind that 3,500 calories equals one pound of body fat and you soon realize that 1-2 pounds of fat loss per week is FANTASTIC and soon adds up each week. To achieve a 1-2 pound loss in body fat you must create a calorie deficit of 3,500 – 7,000 per week, through a combination of exercise AND nutrition, which is not easy BUT is certainly doable!

Lose anymore than 1-2 pound per week in body weight and it’s VERY likely you are losing more than just body fat (which is NOT recommended and will work against you in the long run). So ditch the 5-10 pound a week extreme weight loss diet that will only cause you to gain it all back and then some and KNOW THE BASICS of real long term FAT Loss by learning how to balance you calories the natural, healthy and sustainable way for real results that last!

Most people buy their groceries and choose the foods they put into their trolley’s at the  supermarket based purely on taste with very little, if any, thought as to what is actually in  the foods they buy or what impact that particular thing has on their bodies.

Even people who are generally trying to be more health conscious and more sensible with their purchases tend to just buy the foods that are considered more “healthy” by the majority of societies standards or simply because the food companies have branded something more “healthy”.

Take responsibility for what you put into your body and get into a routine of reading the food labels, ingredients and nutritional charts of everything you buy and educate yourself as to what exactly is going into your mouth every day. You will surprised by what you discover.

Just because the food companies or supermarket have classed something as Low Fat does not automatically make it “healthy”. Foods that are made low in fat are quite often processed and refined and while the fat content may be low the sugar content is often high. When you take the fat out of a food you usually take away most of the taste too so the food companies stuff these processed foods with sugar to make them taste better, and as an extra bonus for them as sugar is highly addictive you generally eat or crave more.

Eat foods that are Naturally low in fat, try to avoid and eliminate foods that are high in saturated, animal or processed fats but eat a healthy amount of natural healthy fat in your diet. Avoid foods containing refined processed sugar wherever possible, as nothing will slow done your fat loss and weight loss goals faster than sugar.

Avoid foods that contain lots of unnatural or heavily processed ingredients, including preservatives, additives, sweeteners and other health destroying chemicals. Eat foods that are in their most natural states and with as few added ingredients as possible.

As the great Jack Lalanne always said… “If man made it, don’t eat it”. And he lived a full healthy vibrant life until age 98 (not to mention had an incredible physic along the way).

Stay informed and know exactly what you are buying and eating day to day and get used to reading the ingredients of the foods you eat on a consistent basis as these foods will either make or break your health and fitness goals and your fat loss success.

Take back control from the food companies, take responsibility and be informed!

Until next time, train hard, train smart, eat well and live strong!

Your trainer and friend

Adam

Have a slice of birthday cake and treat yourself to some chips or something every now and then. When you deny yourself all of life’s indulgences you will set yourself up for weight loss failure. But be smart: have a small piece of the cake and let yourself have some chips from time to time, everything in moderation!

Will power only lasts so long… if you are constantly trying to deny yourself from the things you desire eventually you will give in to temptation and “fall off the wagon”. When that happens you will feel guilty and bad for and beat yourself up for not following your super strict diet. This works against you in a big way!

When you “fall off the wagon” and join what I call “the self beaters club” you end up in a destructive downward spiral and often times will throw in the towel and your entire nutrition plan goes out the window. So that little bit of indulgence, the piece of cake, the small packet of crisps, the slice of pizza, turns into a huge binge and then some…

Instead of this negative pattern and trying to be perfect all the time by resisting every little treat and naughty little indulgence, allow yourself to have a little of what you like and what you desire without guilt or regret. Make it part of your plan and part of your physic transformation system. Make a conscious decision before hand and decide to let yourself enjoy a little bit of the foods you like most, in moderation, and then move on and let it go.

Then get right back to the plan and committing to the habits and the foods that best support your goals. This will be far more effective, healthy and positive for you in the long run and do a better job of keeping you on track and moving in the direction of the body you desire and deserve. If you feel totally deprived all of the time then eventually you will give in and enter that downward spiral of self sabotage and destruction. Self discipline and commitment is essential to your results and getting the body you want but an important part of self discipline is allowing yourself to enjoy the things you want without letting it take control of you!

Keep it simple by following the 90/10% Rule. As long as you commit and follow the plan 90% of the time then you can pretty much eat whatever you want 10% without it having any negative effect on your body or your goals.

Again it’s all about balance and enjoying everything in MODERATION.

Get some balance in your life guys.

Until next time, train hard, train smart, eat well and live strong!

Your Trainer and Friend,

Adam

Ever find yourself in the same old rut when it comes to your Workout’s?

Doing the same workout over and over is not only boring—it also slows down your results by not giving your
muscle’s and body enough variety to keep the body responding and enough rest to recover.

Alternate your exercise routine, for example do your cardio one day and then lift weights the next. Do different exercises each time you workout or even better is to simply split the body parts so that you train different muscle groups on different days.

Your body us a super adaptive machine, and once it has adapted and responded to a given stimulus, it will become super efficient and then not need to use as much energy (calories) the next time it is asked to do that same task.

The other essential reason to vary your training is for maximum recovery. You see you muscles and your body do not change WHILE you workout. This is a common misconception in SO many people. Your body and your muscle’s, adapt and change WHILE resting, particularly while sleeping.

That is why, although frequent and regular exercise is important for health and essential for results, enough rest between doing the same kind of exercise and the same body parts is extremely important and necessarily to allow you body to change the most.

There are SO many variables to play around with to “mix up” your training and your workouts! You can change the exercises, the sets, the reps, the weights, the intensity, the tempo, the rest time, to name a few… so you really are unlimited and truthfully never have to do the exact same workout twice.

The two that I like to focus on the most, with my own training as well as my clients, are VARIETY and PROGRESS. These two variables are probably the MOST neglected and overlooked variables in about 80-90% of people’s workouts (Including many personal trainers). And this limits their results big time.

Stop just going through the motions and start focusing on adding more VARIETY and focus on continuous PROGRESS of some kind whenever possible in your daily, weekly and monthly training programs and not only will this produce far better results for you but it will also keep you both Mentally as well as Physically stimulated and stop your workouts from becoming stale and boring.

Until next time, train smart, train hard, eat well and live strong.

Your trainer and friend

Adam ☺

PS. For more info on getting the maximum results from your workouts check out my Boot Camp and Personal Training Page.