ONLINE RESOURCESDUKES GYM BLOG
All the training and nutrition advice you need to crush your goals
We’ve put together some articles to help anyone go from newbie to experienced lifter in no time at all 🙂
The key to seeing results in the gym comes from combining the right workouts, with nutrition frameworks that are sustainable and accountability tactics that help keep you on track when life gets in the way.
If you’re on a mission to shed some kilos and improve your overall fitness, cardio is your secret weapon. In this blog post, we’ll explore the benefits of cardio, different types of cardio exercises, calorie-burning potential, and how to create an effective cardio routine. Read More >>
Loaded Stretches - How Only 30 Seconds of Added Work can Skyrocket Your Gains!
It has been vouched time and time again that static stretching is terrible when it comes to both hypertrophy and athletic performance.
While these are both true statements, it really depends on both the application, execution and timing of stretching. Read More >>
How To Bring Up Lagging Body Parts
Bringing up your lagging body parts is something everyone will work towards when in the gym. Whether you want to get your arms and shoulders bigger for summer, you need a wider, stronger back for your athletic pursuit.. Read More >>
NUTRITION FRAMEWORKS & ADVICE
What Sources of Food Should I be Eating?
Most people have the question of what they should be eating when making positive body composition changes as their common trigger for confusion. Where should I get my protein from? Are there good and bad Carbs? How many vegetables should I be eating? Read More >>
10 Diet Myths Everybody Should Know (2019)
Diet myths are popular suggestions whose influence are exaggerated and unconfirmed. Losing weight is not an easy process where dieting stands at one of the most fundamental aspects. Read More >>
Keto Diet 101 – Everything you need to know about ketosis
The keto diet is a high fat, moderate protein and low carbohydrate diet that forces the body to utilise fats as the body’s primary fuel source instead of carbohydrates. Typically, carbohydrates contained in food are converted into glucose and transported around the body. Read More >>
Quick Tips for Big Results – what your training and nutrition might be missing!
So, coaching out of a gym and even online, I get talking with a lot of people. Often when I speak with others, both guys and girls, we get onto the topic of what they’re trying to achieve and discuss what they’re doing to get there. Read More >>
But Where Do You Get Your Protein From? What people need to understand about vegan diets!
If you’re a vegan, you’re probably sick of hearing “but where do you get your protein? It may come as a surprise to some, but meeting your protein (as well as all other nutritional) needs on a vegan diet is actually really simple and cheap! Read More >>
Dirty Bulks Are A Waste Of Your Time – Here’s Why
Dirty bulking has seen a constant rise and decline in popularity within the weight training scene over the years. A traditional dirty bulk refers to going all out in terms of putting on weight when trying to gain muscle. Read More >>
WORKOUTS & PROGRAMS
MOBILITY & INJURY PREVENTION
If it’s been months since training properly your likely to experience a few niggles here and there. It’s super important to get on top of these before they turn into injuries and put you back out of action.
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