Healthy Living Advice

Tips for health, strength, weight-loss, and nutrition

Your get fit checklist - Part 1

I've decided to create a get strong, lean and sexy quick checklist. 

These are just quick fire pointers that you need to keep at the forefront of your mind throughout your time of living a fitness lifestyle.

Embrace change

The body is very good at adapting to change. That 3 x 10 rep range may have exploded the size of your butt and stopped traffic when you first hit the gym. But that success will quickly become stagnant if you don't switch things up a little and give your body something new to scream at (change weight / reps / sets / exercises rest periods). Try between 8 and 12 reps with more than 3 sets and go heavy. Push yourself to make the change.

Let the workout knock you out for the count.

This is common sense... but you will only experience the results from your efforts in the gym in your sleep. Yet many people get addicted to the temporary pump they experience in the gym. Just don't! Because it's just that... TEMPORARY. Go to bed early and wake up when your body is ready to wake up. Not because you force it to.

Push the envelope

Look, you can lift the same weight week in week out during your strength training routines, which is just fine. Just don't expect much to change. If you want to get stronger, more hard and more lean, you're going to have to go into progressive overload mode by adding 2kgs or so to the bar each week.

Do less

Sometimes, you may have to do the opposite and actually take a step back from working. It could be that you're putting your body through too much stress without even realizing it.

Go full body

The name of the game is all about getting the best bang for your buck. In fact, that's the entire reason why No Nonsense Butt Building even exists. Because you simply won't get the results you want from performing many useless exercises. Simply focus on the ones that will give you the maximum return for your efforts. Compound exercises and variations of them.


We've been saying this for a while now. But the only way to train is to train insane! That's all....

Look out for part 2 next week.


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