Everyone at the gym is looking to maximise their results, whether it is through new proteins, a new PT or even a new workout. But sometimes its the little things like how to lift that can make a difference and the best part is that it doesn’t even require a change of workout.
Fitness trainer and founder of The Training Manual Peter O’Reilly regularly posts on his instagram ways that lifters can make minor changes to their workouts in order to maximise results.


1. Sleep it off
One 2017 study published in the journal Sleep purposefully manipulated its subjects’ rest to be 60-130 per cent of their normal totals. Modest sleep loss resulted in a significant increase in food intake, with a greater number of kilojoules coming from less healthy, kilojoule-denser foods, often with lots of sleep-disrupting sugar.
“Put simply, you’re practically eating yourself awake,” says W.


Almost every gym I’ve been to has had one rowing machine, sometimes two, and nobody ever uses it. That’s a shame, because it’s a great tool for getting a full-body workout when you’re doing cardio, and especially for intervals like we’re doing this month.If you haven’t tried the rowing machine (or as fancy people call it, the ergometer), it can be a little perplexing.


You might expect trainers to look absolutely ripped every single day, but that isn’t the case; everybody’s weight fluctuates a little. When Brandon Epstein of YouTube’s Jump Rope Dudes realized he’d gained some body fat, he decided to challenge himself to get back to visible abs in the span of a week, by making some changes to his diet and working out for just half an hour each day.

Before & After

Lowest Budget Weight Loss Diet For Beginners And Students – Cutting (5-7Kgs) !

Source: Rajveer Fitness Series

This is Rajveer Shishodia, I am a fitness enthusiast from India. On this channel, you can expect quick healthy recipes, workout tips, general health tips, motivational videos, workout videos and more! Want to get fit this year, but don’t know where to start? Raj-Veer Fitness Series Email-


Strength, speed, flexibility—you get those ideas. But few fitness terms are as misunderstood as mobility. That’s why Mike Fitch, the 39-year-old trainer who created the Animal Flow bodyweight training method eight years ago, is never surprised when people ask what it is. And he knows how to answer. “Mobility is flexibility with stability,” he says. Flexibility, Fitch explains, is passive.


11 Gym Exercises Most People Are Doing Wrong!

Source: Bright Side

You pay for a gym membership and walk in, confident as can be. And when the front desk person asks you if you know how to work the machines, you proudly say “of course”. Seconds later, uh-oh, you realize you could’ve used some help, but you’re too shy to ask for it. Sound familiar? In that case, listen up – doing certain exercises wrong isn’t just useless, it can even injure you!


Getting in shape is not just about the abs or muscles; instead, it is about adopting a healthy lifestyle that allows you to live your best life. So if your thinking that hitting the gym is the ultimate solution, think again!Whatever reason you have for getting in shape, remember that it’s all about your dedication and devotion to the cause.

Weight Loss

These 8 “Healthy” Foods are Making You Fat!

Source: ATHLEAN-X™

Eating healthy is a requirement if you want to get ripped and lose body fat fast. The problem is, often times foods masquerade themselves as healthy when they are anything but. In this video, I show you how to spot the 8 biggest healthy foods making you fat. We call these trap foods because they sneak up on you when you least expect it.

Source: Men's Health

It took a Christmas party to shake Tim Kirkwood into changing his life. The 39-year-old tech support worker from Dayton, Ohio had always struggled with his weight. As he got older (remarried, had his first kid), he says, “I think I had just settled into life.” With a sedentary job and living check to check, food was a comfort—cheap food even better.

Source: Ask Men

Running isn’t just a form of exercise — it’s an escape.

It’s an opportunity to free yourself from any anxieties and stress that have built up, leaving them where you first lifted your soles off the ground. Sure, it’s not everyone’s go-to when it comes to working out, but there’s something special about this activity that lets you go off and come back feeling accomplished.

Source: Dr. Eric Berg DC

Dr. Berg talks about about how to lose belly fat (step-by-step). There are 3 things to know – the basics on how to do it, things to add to enhance losing your belly and speed up fat burning and lastly actions to remove to lose your belly and unwanted weight in certain places. Losing weight and dieting can be confusing and Dr.

Weight Loss

So, how to scientifically, Burn Fat : Dr Eric Burn is back !

Source: Dr. Eric Berg DC

Dr. Berg in this presentation walks you through step by step how to burn fat using a unique formula. It’s all about improving insulin resistance. This is a condition whereby insulin does not go into the cells triggering excessive amounts of insulin to be generated. In the presence of insulin, all fat burning gets shut down.


A lot of us turn to food to switch off our feelings, and unknowingly start overindulging in it. This is called emotional eating. When your first response to any situation is to go and open the fridge and binge on whatever’s available – you, my friend, are eating your emotions. Not only is this an unhealthy coping mechanism, but it can also lead to steady weight gain and multiple health risks.