Here we hope to answer ALL your fitness related questions; however, if we don’t have the answer you’re looking for, please email us and we will get back to you ASAP!

What are Macro’s?
Macros, or Macronutrients are what make up the caloric content of the foods we eat. There are three main categories of macronutrients – carbohydrates (carbs), fats, and protein.

What’s the best way to track my calories?
There are many online calculators you can use to help you get an idea of what you should be eating depending on your height, weight and how much exercise you do. Use these calculators as a ROUGH GUIDE and see whether you gain, loose or maintain your weight and adjust accordingly.

How long do I bulk for?
There will come a time when you do start to see that either your strength will plateau in the gym or that you just start to gain more and more weight. This is when you know that you need to stop bulking and either go back to your maintenance or do a mini cut.

What’s a dirty bulk?
A dirty bulk is where you would eat mainly foods that aren’t that healthy – fast food, takeaways and foods higher in saturated – trans fats.

How do I know if i’m over doing it at the gym?

Am I pushing myself hard enough?
If you can do 12 or more reps at your current weight, you need to up the weight and lower the reps. So if you are using 10kg dumbbells at x12 reps, maybe try going up to 11 or even 12kg and lower the reps to between 6-8 and see how that feels.

How can I get more healthy calories in each day?
You could try taking a protein shake with you or packing a protein bar in your bag. If you can, take a packed lunch with you – a sandwich or some fruit. Bananas are a great way of getting more quick and healthy calories in to your diet…and they don’t cost the earth!

How do I work out my BMI?
You can check your BMI (body mass index).

Why do a lean bulk?
You might want to do a lean bulk if you want to gain strength in the gym, lift heavier weights, build bigger muscles or speed up your metabolism.

Do I need a personal trainer?
If you are just starting out having never done any exercise before, have any medical conditions or want someone to push you as hard as you can, then yes, I would suggest you hire a personal trainer.