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Do You Need Cardio for Fat Loss?
Cardio is a staple in the majority of fat loss programmes these days. Sure, it's useful, but how useful exactly? A quick recap on the...
Tuomas Anttila
Dec 15, 20233 min read
Post-Workout Food Commandments
Consider these commandments etched into stone tablets. Okay, perhaps a tad extreme, but important nonetheless. What you put into your...
Tuomas Anttila
Jun 11, 20232 min read
Training Constraints & Execution
Exercise selection can be a minefield without a set of guiding principles to dictate what we start with and how we progress. The majority...
Tuomas Anttila
Mar 19, 20234 min read
How to Develop Your Stamina
Your gas tank. Your engine. The thing that either gets you in trouble when you're walking up a hill or saves your ass when you're on your 3r
Tuomas Anttila
Jan 4, 20235 min read
Ergogenic Aids: Creatine, Caffeine & Carbs
The term ergogenic aid refers to any substance that can increase the capacity for bodily or mental labour, especially by eliminating...
Tuomas Anttila
Nov 20, 20225 min read
7 Days to Maximise the Effectiveness of your Fat Loss Phase
Fat loss isn't complicated. As long as we adhere to the fundamental principle of calories out exceeding calories in, we're going to lose...
Tuomas Anttila
Nov 8, 20224 min read
Task or Muscular Failure?
The Holy Trinity of getting jacked and tan involves mechanical tension, muscle damage and metabolic stress. In simple terms, this boils...
Tuomas Anttila
Oct 20, 20226 min read
Intermittent Fasting 101
Google intermittent fasting and the first few hits you’ll get are from Hopkins medicine, Healthline, and Mayo Clinic. While I have...
Tuomas Anttila
Oct 6, 20224 min read
Training Around Injuries
Injuries are inevitable.
If you train long enough, something is bound to give. Amongst long-term trainees, it's almost a running joke that
Tuomas Anttila
Sep 5, 20223 min read
Band-Aids for Bullet Wounds
Focus on what’s actually important, not on what’s sexy. That best sums up what the title of this week’s article is trying to say. 90% of...
Tuomas Anttila
Aug 25, 20222 min read
Interpreting Weight Fluctuations when Dieting
It takes practice and experience to be able to look at weight objectively. It’s easy to throw in the towel when, despite your best...
Tuomas Anttila
Aug 13, 20225 min read
Fat.
People have conflicting views on fats in their diet. These are usually shaped by the prevailing guidelines of the time, which are not...
Tuomas Anttila
Aug 2, 20222 min read
Cardio for Building Muscle
"Cardio kills your gains." If you grew up lifting during the noughties and up until the last 3 years or so, that statement reared its...
Tuomas Anttila
Jul 23, 20222 min read
Captain Obvious: Protein
I'm going to start calling these types of newsletters by the name Captain Obvious because EVERYONE "knows" about these things. Last week...
Tuomas Anttila
Jul 14, 20222 min read
Key Performance Indicators & Training, Part 2
Key Performance Indicators. KPIs. In Part 1 of our 2-part newsletter covering KPIs and training, we looked at assigning KPIs to an...
Tuomas Anttila
May 23, 20222 min read
Managing Stress in Training for Peak Performance & Recovery
As humans, we're constantly fluctuating in and out of homeostasis or equilibrium when it comes to the state of our nervous system. On one...
Tuomas Anttila
Apr 18, 20225 min read
The Diet After the Diet: How to Navigate Post-Diet Nutrition
How to go about managing your nutrition after you've finished dieting to set yourself up for long term success and continue progressing.
Tuomas Anttila
Mar 9, 20224 min read
Gut Health: Common Causes of Digestive Issues & How to Approach Resolving Them
At one point or another in each of our lives, we've experienced some degree of digestive issues, whether that be bloating, feeling gassy...
Tuomas Anttila
Feb 25, 20223 min read
Programme Hopping Is the Best Way to Stop Making Progress
Okay, now that I have your attention, please devote 3 minutes of your precious time to reading something that will save you weeks and...
Tuomas Anttila
Feb 15, 20223 min read
Nutrition and Training Misconceptions about Fat Loss
“Calorie calculators tell you all you need to know about setting up your calories and macros” There was a time when I used calorie...
Tuomas Anttila
Dec 15, 20206 min read
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