Have you heard of the Glycemic Index (GI)?

It’s often cited in the media as an essential tool for picking carbohydrate sources and managing blood sugar.

You’ve likely seen that cereal box with LOW GI stamped on it like a badge of honour.

But what is it, and is it worth paying attention to?

While it can sound like a complicated term, simply put, the Glycemic Index is a value given to measure how fast a specific food increases blood sugar (glucose) levels.

Foods are categorised as low, medium or high glycemic, on a scale between 0-100. The lower the number, the slower your blood sugar will rise after eating it.

When did you start your fitness journey?

My fitness journey sparked into life at the age of 16 when I started using my older brothers’ weights. All we had was a set of dumbbells and bodyweight exercises. I quickly fell in love with how it made me feel and soon after joined my first gym!

What is your greatest achievement in fitness?

After 8 years of training, I reached an all-time low in myself. I Struggled massively with body dysmorphia and never felt big enough. I hated the way I looked and was in a negative space with this mentally for some time. My biggest achievement is overcoming this space I found myself in and making that decision to change. I lost 70lbs over 12 months and changed my whole perspective around on training and my fitness journey. I am grateful to be where I am now but not one part of it came easy.

How has fitness helped you in other areas of your life?

My fitness journey has helped me with every part of my day-to-day life. Whether that’s through

• Discipline
• Resilience
• Accountability

The fitness journey has a lot to show us about ourselves and can bring out parts of us we didn’t know were there. It is now a lifestyle and flows over in our mindset to everything else going on in our lives.

What do you bring to the Physique Academy?

I bring 10 years of life experience from my fitness journey so far. I understand what it takes to achieve amazing results and what’s required to help make a positive impact on someone else’s journey. I understand there will be struggles and obstacles along the way, I’m here to help people break through and overcome to achieve their dream goals.

WORKOUT 1

Full Body

WORKOUT 2

Push - Phase 1

Phase 2

WORKOUT 3

Pull - Phase 1

Phase 2

WORKOUT 4

Legs - Phase 1

WORKOUT 5

WORKOUT 1

Push - Phase 1

Phase 2

WORKOUT 2

Pull - Phase 1

Phase 2

57km run (hard pace)

WORKOUT 3

Legs - Phase 1

WORKOUT 4

FULL BODY

WORKOUT 5

BODYWEIGHT DAY

This week's weekly workout is taken from my recent YouTube video with Bodybuilder Joe Ballinger.

CLICK TO WACTH THE VIDEO 

I put him through his paces with a Crossfit-style landmine workout.

It's simple but very effective and amazing for the core. Anyone can do it, all you need is a barbell and weights. Ideally a barbell in an anchor point but if you can wedge it into the ground safely, that works too.

Inspired by my latest YouTube video, this is the way I like to train to take you from bodybuilding style, hypertrophy building muscle and strength then into conditioning.

With this pull workout, we're aiming to build muscle and sculpt the body, be functional but be jacked.

You can watch this workout in full on the YouTube link at the end of this email.

Pull Workout

T-Bar Row

• 2 x sets of 10 reps
• 1 x drop set of 30 reps
• On the drop set, lower the weight every 10 reps

Iso Single Arm Machine Row

• 2 x sets of 10 reps (each arm)
• 1 x set 30 drop set (each arm)
• On the drop set, lower the weight every 10 reps

Double Arm Machine Row

• 2 x sets of 10 reps
• 1 x drop set of 30 reps
• On the drop set, lower the weight every 10 reps

Pronated Dumbbell Rear Row

• Aiming for the rear delts
• 2 x sets of 15 reps
• 1 x dropset of 30 reps
• On the drop set, lower the weight every 15 reps

Alternative Dumbbell Curls

• 1 x set of 10 reps (each arm)
• 1 x set of 15 reps (each arm)
• 1 x set of 20 reps (each arm)

Spider Curls

• Using an EZ bar
• 2 x sets of 15 reps
• 1 x dropset of 30 reps
• On the drop set, lower the weight every 15 reps

Take a look at the workout in action with bodybuilder Joe Ballinger in my latest YouTube video.

Sore neck and back? Is your chest workout to blame?

When clients sign up to customised 1:1 online coaching with Physique Academy, we get them to fill out their initial medical screening and health questionnaires.

One thing comes up more and more and more;

• Neck ache
• Back ache
• Shoulder pain

This isn't an age thing either. We are seeing it in guys younger and younger. Even those who have been working out for years can't escape this problem.

As coaches, when we get our clients to complete their initial check-in and send us over those all-important starting photos, we are focusing a lot on your posture.

MONDAY

Legs - Phase 1

BB squats 8,6,4
Stiff leg dead’s 8,6,4Rest 3 Mins12M’EMOM
1:BB Squats 6 (70%)
2:Assault Run 16 cal
Rest 2mins

12M’EMOM
1:BB Back lunges 12
2:Assault Run 16 cal
Rest 2mins

Phase 2

5rounds
BB DT (60kg
12 Deadlifts
9 Hang Power Cleans
6 Push press
300m run
(As fast as possible)

TUESDAY

Phase 1

Flat bench 3x3, 10,8,6,
Seated DB press 10,8,6
Side raises 15,12,10

When did you start your fitness journey?

I began my fitness journey in 2016 when I was in the later stages of college at the age of 17.

What is your greatest achievement in fitness?

My greatest achievement in my fitness journey is being in this position here where I am now… I am the fittest I have ever been, I have the knowledge to be able to ensure that I can carry myself through this lifestyle for the rest of my life and now I am able to take others through their fitness journey ensuring they are getting the most out of their own experience. I had no self-esteem; my confidence was on the floor with little drive and motivation to be able to push myself to change and in the present day I am the complete opposite to that.

How has fitness helped you in other areas of your life?

Fitness has allowed me to feel like I have a purpose. I used to wake up not knowing what I was going to do with my day, with little to do in my day I would just go to work and come home which then It would be a repeat for the next day, and that was not enjoyable. Life was repetitive, without a passion there isn’t any motivation for anything. People spend their lives working for and helping other companies on a full time basis yet they do not work on themselves… and that is not who I wanted to be.

Fitness  has given me the chance to meet new people, change my life completely, it has given me a purpose to be able to get up out of bed in a morning with the mindset of being productive and attacking the day with positivity.

WORKOUT 1

WORKOUT 2

Congratulations to our latest Client of the Month award winner. Cory felt inspired to join the academy after seeing the amazing results from our social channels and having a close friend train with the team. After phase 1, Cory is the leanest he has ever been in his life and has gained new levels confidence in himself. Coach Neil and Cory have worked together incredibly and the results speak for themselves. Cory previously struggled to balance a consistent diet with his social life, but with our guidance he was able to overcome this challenge and get the results he aimed for.

We caught up with our latest client of the month to learn more about his journey with Physique Academy.

When did you join the Physique Academy?

I joined Physique Academy in July 2021.

Why did you join Physique Academy?

I joined PA because I had seen a close friend seeing some unbelievable results and I wanted to see the same sort of results myself. I really wanted to see abs as they are something I had never achieved in my life and be much fitter all round.

WORKOUT 1

Phase 1

WORKOUT 2

Pull - Phase 1

Push - Phase 1

You already know how important protein is for muscle growth and recovery.

You likely consume it with every meal, and theres a good chance you have a cupboard full of protein supplements to ensure you hit your daily requirements.

But what about protein timing, does it matter? Is it more important to have protein pre or post workout?

Today we’re going to dive into the research, explore the importance of protein timing, and see what you should do for best results.

WORKOUT 1

Legs - Phase 1

Leg extensions 15,12,10,10

Leg press 15,12,10,10

Bulgarian split squats 3x12 each leg

BB Stiff leg deadlifts 10,8,6

WOROUT 1

Push - Phase 1

Flat BB bench press 12,10,8,6

Seated shoulder press 12,10,8,6

Triceps cable push downs straight bar 12,10,8,6

Chest Cable fly’s ,20,15,12,10

Are you still trapped in isolation exercise training cycles?

Hitting one “muscle group” at a time. Chasing muscular destruction from every possible angle, each and every week.

Training ultimately comes down to a series of choices, and the type of exercises you choose to focus on consistently will be reflected in your body composition and athletic capabilities.

How do you view the human body, simply as a collection of muscle groups that need to be hit separately? Or, as an integrated unit that should be trained and strengthened through full-body movements?