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Muscle Building

The 16 best TRX exercises guide with video technique

The 16 best TRX exercises guide with video technique

Understanding correct TRX fitness changed my life.

It’s allowed my little northern ass to build muscle, develop areas of functional fitness and maintain a physique whilst travelling all over the world as a digital nomad. Where I go – my gym goes and my gym is my TRX. I wrote a post on the phycological benefits of using a TRX for fitness and on the physiological benefits of using a TRX for fitness. Here, I’m getting down and dirty with the…

4 life changing benefits of telling myself I’m going to gain weight

4 life changing benefits of telling myself I’m going to gain weight

What a difference a month of Pina Coladas, cigars and revelling in the Cuban culture can make. But, what an even bigger difference telling myself I was going to gain weight made.

I’m a fitness
fanatic, always have been.

And the fear of putting on weight? I’ve had that bad boy for a ruddy long time. The 4 life changing benefits of telling myself I’m going to gain weight.

I always felt it was something I had to avoid. Something I must…

10 key muscle building fitness facts to my younger self

10 key muscle building fitness facts to my younger self

Hindsight is a bloody marvellous thing isn’t it.

I wish I’d known these

If I could turn back the hands of time. There’s a few things I wish I’d known before I picked up my first 2kg dumb bell. 10 key muscle building fitness facts to my younger self.

1. You need to calculate your nutrition macros specific to you.

Not knowing what you’re
putting into your body to get the best out of it. Is like guessing the fuel
type and oil levels…

The benefits of using a TRX for home and travel workouts, doing a TRX fly

The benefits of using a TRX

If you want to take the gym on the road or be able to exercise any-where any-way. A TRX is for you.

The benefits go way beyond just physical

I find the benefits of using a TRX go way beyond just physical. They’re also psychological. In this post I write about the physical benefits of using a TRX. From my own personal experience of using one for several years and from science. In my post here I write about the psychological…

Benefits of using a resistance band

The benefits of using a resistance band

The benefits of using a resistance band for travel and home workouts are awesome and HUGE!

I used to think it won’t work for me

I used to look at resistance bands and think phaa! No weight – won’t work for me. Man need weight, man need heavy weight! Silly boy. The benefits of using a resistance band a great. Now I look at them like a box of pop tarts, gimme! Bands, especially the above easy level CrossFit one, have…

The best way to keep fit without a gym TRX Traveller Adam Atkinson after a TRX workout and home workout with resistance bands

The BEST way to keep fit without a gym

“I’ll never use a gym again.”

Hooked to a gym

After years of spending time restricted to the belief that I had to use a gym to look good, build muscle, keep fit and thus feel good. Along with the belief that my clients who I trained as a PT did. I can honestly say after finding the best way to keep fit without a gym (we’ll get to it) I won’t step foot inside a one again.

Along with feeling better…

How to calculate your nutrition macros

Ok let’s keep it simple as there’s a lot of fluff and complication out there.

Calculating

How to calculate your nutrition macros. Here’s 5 simple steps to calculate your macro intake so you can use it to gain weight (muscle mass) or loose weight (get lean / ripped) whilst using a travel workout or home workout plan. Everyone is different and everyone has their own unique numbers. I learnt the huge benefit of calculating macros and flexible dieting from Nick…

The HUGE benefits of drinking Yerba mate

Yerba Mate a drink from Argentina, a drink of culture, a drink with huge nutritional benefits.
The HUGE benefits of drinking Yerba mate. Walk around any street in Uruguay and you will see 99% of people holding a flask and what looks to be a wizards cauldron. In similar fashion you will see the same all over Argentina but more so in social situations and at work. I have an Argentinian friend who will drink 5L of Mate a day.

I’ve been drinking this…

The portable kettle bell for home and travel workout

The portable kettle bell for home and travel workout.

I honestly couldn’t live without this little fella, the Drybell. I initially found it here on Amazon, it’s became my go-to almost every day for travel exercising in some way.

It’s a portable kettle bell you can fill with water up to 10kg and sand up to 17kg meaning the variety is endless no matter where you are.

I’m not a one for preaching about fitness utensils and the greatness of  things such as…

Supplements that stop you loosing muscle mass

Supplements that stop you loosing muscle mass.
BCAA
The foundations of protein synthesis and muscle building. The body can’t produce these and so they must be ingested from food/supps. It’s often difficult to find adequate sources of nutrition to supply your body with the required levels of BCAA for maintaining and increasing fitness whilst travelling. Having these little gems helps with that. Grab them here
Glutamine
Taking these supps aids in reducing muscle breakdown and improves protein metabolism. Glutamine is the most common…

How to use a TRX with correct technique

TRX is all about time under tension don’t think fast and pump
How to use a TRX with correct technique and why you’re performing TRX wrong. Think slow and squeeze.
Couple of tips to get the most out of a TRX

Do 3-5 second negative phases, when the muscle extends.
Do 1-2 second contracting phases, when the muscle shortens.
Hold and squeeze the muscle at the top for whatever you’re targeting.
Really stretch the muscle an example of this is TRX…

Why use a TRX and resistance band for exercise?

Why use a TRX and resistance band for exercise?. By combining a band and TRX. You can create two different types of training styles. That put the nervous system under different levels of shock compared to standard gym weights.

Personally I’ve found better aesthetic, cardiovascular, flexibility and muscle growth. When using a TRX combined with bands within my nomad travel life. Than I ever have from years of time spent in the gym.

Don’t believe me? Give it a go yourself!

I…

How to keep fit while travelling

How to keep fit while travelling. By combining a band and TRX. You can create two different types of training styles. These styles put the nervous system under different levels of shock. Compared to using gym machines or weights and a bench.

Personally I’ve found better aesthetic, cardiovascular, flexibility and muscle growth. Using a TRX combined with bands within my nomad travel life. Than I ever have from years of time spent in the gym.

Don’t believe me? Give it a…

The best natural pre-workout nutrition and supplements

The best natural pre-workout nutrition and supplements. You can’t beat the Mexican nomad fitness life. After waking I’ll normally have a cleansing tea of mate and lemon followed by:

Banana – 1
BCAA – 1 tab
Glutamine – 1 tab
Mexicans finest coffee with a dab of natural plant sugar

The water bottle I use whilst exercising has salts and whey protein in. Fuelled.

Why the supps? Well,

BCAA: Foundations of protein synthesis and muscle building. The body can’t produce these and so they must be…

Workout with the portable kettle bell, Drybell

Workout with the portable kettle bell, Drybell. I honestly couldn’t live without this little fella, the Drybell. I initially found it here on Amazon, it’s became my go-to almost every day for travel exercising in some way.

It’s a portable kettle bell you can fill with water up to 10kg and sand up to 17kg meaning the variety is endless. No matter where you are.

I’m not a one for preaching about fitness utensils and the greatness of  things such as gym…

The best Himalayan travel adventure on earth: 3 day Kuari Pass Trek. A man holds his hands out embracing the Himalayan views with mountains in front of him

How to maintain muscle mass when travelling

Stick to these tips to support and maintain muscle mass when you’re away from your routine

How to maintain muscle mass when travelling.

 

BCAA: Take these tablets with you.The foundations of protein synthesis and muscle building. The body can’t produce these and so they must be ingested from food/supps. It’s often difficult to find adequate sources of nutrition to supply your body with the required levels of BCAA for maintaining and increasing fitness whilst travelling. Having these little gems helps with…

How to workout at home or when travelling. A boy sits on a chair with a TRX, resistance band and portable kettle bell in the jungle

How to workout at home or when travelling

How to workout at home or when travelling.
TRX: #BAE I mean what can’t you do with these things. The possibilities are endless. Hang it from any door, tree, structure and train every part of your body across hypertrophy, strength and cardiovascular.Grab them here
Easy level CrossFit band: Come in various strengths. I find the various ways in which I can place muscle groups under tension for time challenges my nervous system in a completely different way to conventional weights. With these you…

Foods to eat for muscle gains

Foods to eat for muscle gains

Foods for gains, renewing and aiding your muscles after training
Foods to eat for muscle gains:
Cottage cheese
Low in fat and high in slow releasing casein protein to keep your muscles drip fed for hours
Oats (with a pinch of cinnamon)
Re stock your body’s glycogen levels. Adding cinnamon will stabilise your blood sugar levels for a more sustained energy supply
Papaya
Vitamins A,C and E which support muscle recovery and its enzymes reduce inflammation too easing any soreness
Avocado
The essential fats deliver valuable energy and it’s high…

The benefits of negative lifting and training

The benefits of negative lifting and training

Negative lifts. Basically when you slow down the phase of lowering the weight towards you before exploding. Then pushing it away from you. Are where THE MAGIC HAPPENS.
The benefits of negative lifting and training.

Or the more coined sentence ‘Think negative to grow!’

If you’re interested in the science and rationale behind negative lifting. You can find a detailed post by Christopher Mohr on the bodybuilding blog here.

But, as always, here is a quick summary sourced from speaking to and reading articles by personal…

17 little tips to enhance your training and gains

17 little tips to enhance your training and gains

Add these tips to your life
17 little tips to enhance your training and gains

Variety is the spice of life
Mixing your rep counts increases bench press by approx 28% in one month. Try sets of 12 one day, sets of 3 the next

Bean me up scotty
Kidney bean enzymes stop carb breakdown. Meaning nailing some chilli con carne helps your body burn fat around your abs. Have it post workout with brown rice

Negative Nigel
The lowering (negative) phase of a move is…

Ten weird foods that build muscle. A variety of vegetables and fruit on a market counter top

Ten weird foods that build muscle

Aside from your standard protein there’s a lot more to be gained from some un-assuming foods
Ten weird foods that build muscle.

Salt – Draws fluid into the muscle which is essential for growth
Ostrich – High in amino acids and low in calories
Tumeric – Curcumin in Tumeric stimulates cell growth in muscle tissue
Wheatgerm – Source of chromium which pushes calories into muscles
Watermelon – Reduces post gym soreness
Watercress – Alleviates the stress on your body from intense training
Sunflower seeds – huge protein…

Benefits of adding a sprinkling of hemp seed to your meals. A variety of hemp seeds spread out

Benefits of adding a sprinkling of hemp seed to your meals

These little seeds pack an almighty punch of health benefits
Benefits of adding a sprinkling of hemp seed to your meals.

Excellent source of essential fatty acids including Omega 3, 6 and GLA in the perfect balance.
More digestible protein than meat, whole eggs, cheese, human milk, cows milk or any other high protein food
Rich in Vitamin E
Containing all 9 essential BCAAs, and rich in arginine.
Increases energy levels & metabolic rate
Lowers blood LDL cholesterol levels
Lowers blood pressure
Improves cardiovascular circulation & function
Reduces symptoms of…

The benefits of taking Moringa the miracle tree. A bag of powdered Moringa on a table

The benefits of taking Moringa the miracle tree

High in protein and 13 essential vitamin.
The benefits of taking Moringa the miracle tree. The Moringa tree leaf is a super leaf available in super powder form. Produced by drying out the leaf before grinding it. It’s benefits are

Morniga is regarded as the most nutrient dense plant on earth
Source of iron, vitamin A, Vitamin E, Vitamin K, riboflavin (B2), Vitamin B6, potassium, calcium, phosphorous, magnesium, niacin (B3), Thiamin (B1), and Zinc
Contributes to normal energy release…
blood pressure…
bones and teeth
It is…

How does protein become a muscle? A dish of fish mussels

How does protein become a muscle?

It’s easy to eat them but to build them you have to understand them
How does protein become a muscle?

Enzymes in the stomach break proteins apart to become peptides.
These peptides are chains of amino acids and are used by your body as the bricks and mortar to rebuild muscles and cells. The harder you train, the more you need.
The amino acids are transported straight to your liver which sends them into your bloodstream.
Your blood stream delvers the amino acids to the…