Amazon Featured Products

Posted 25 February 2020 by

Motivation: Best Of Tyson Fury

Quotes, Photos And Clips

Published: Feb 25th 2020

Best Of Tyson Fury scr1.jpg

“What do I see when I look in the mirror? One handsome man. No, I see the same person I have seen for the last 27 years: the person I believed I could be when I was a child, the person I have inspired and dreamed to be all my life, and that's the person I have seen, from being that big to as big as the roof - the same guy.” - Tyson Fury

Best Of Tyson Fury scr2.jpg

“Whatever is conventional, I am the opposite. So if you want to walk in a straight line, I am going to walk in zigzags. If you want to throw a 1-2, I'll throw a 2-1.” - Tyson Fury

Best Of Tyson Fury scr3.jpg

“Obviously, I care about the kids. Family, all that sort of stuff. But really, I don't care about life, don't care about death. Nothing. That's the kind of man you are dealing with. That's why I can't be beaten.” ” - Tyson Fury


“I’m not even scared of the devil. If the devil confronted me, I'd confront him as well. ” - Tyson Fury

Best Of Tyson Fury scr4.jpg

“I’ve been in crisis situations, I've been down, I've been hurt, I've been behind on the scorecards, and I've had to pull that shot out to knock somebody out. I've been in all kinds of situations and still come out on top.” - Tyson Fury

Best Of Tyson Fury scr5.jpg

“Any man who puts a pair of gloves on deserves respect because lots wouldn't dream of it. To get in there and go one-on-one, you need your hand shaking afterwards. Many men wouldn't get involved.” - Tyson Fury


Posted 24 February 2020 by

Humour: The Best Arnold

Schwarzenegger Gym Memes


1. Over there...

Arnold humour and memes - scr1.jpg

2. Chest day

Arnold humour and memes - scr2.jpg

3. Listen

Arnold humour and memes - scr5.jpg

4. Protein

Arnold humour and memes - scr4 copy.jpg

5. Jiggles

Arnold humour and memes - scr6.jpg

6. Shed a tear


Posted 23 February 2020 by Tyler Read

Beginners Guide To Calisthenics

For Fitness Training

Published: Feb 23rd 2020

beginners calisthenics scr1.jpg

Calisthenics is one of the earliest forms of fitness training. People regard it as old-fashioned.  Calisthenics is a combination of two Greek words; ‘Kalos’ and ‘Stenos’.  They mean beauty and strength respectively.  Calisthenics can be defined as any fitness training that has human body weight as its driving force.  What does that mean?  It means that any fitness training that makes use of your bodyweight is calisthenic in nature. 

The original plan of creating calisthenics was to promote general well-being among school children. However, over the years, it has evolved into fitness training that shares similar characteristics with gym routines.  In fact, calisthenics is more advantageous because it can be performed outdoors. It is popularly known as a ‘street workout.’

Many fitness careers don't fully incorporate calisthenics training as part of their fitness training because they are regarded as old-school drills.  No surprises here.  But a large number of drills people undergo in boot camps and gyms are rebranded calisthenics.

One remarkable feature of calisthenics is that you do not need the use of much equipment to undergo training. The pushing, pulling, lifting and lunging you’ll engage in require little or no machine to function.

If you’re confused about why you should engage in calisthenics, here are some reasons:

beginners calisthenics scr2.jpg

Calisthenic training strengthens the body 

If you do calisthenics often, you’ll definitely see results. Your bones become stronger and you’re able to withstand physical pressure from different quarters more than ever.

Calisthenic training is free! 

It requires no extra charge to engage in calisthenics. You do not have to sign up to a gym or get a personal trainer.

Little or no equipment is required

You do not have to make extra expenses purchasing equipment for calisthenics because most of the training routines do not require equipment. For the few that need equipment, you don’t have to get something expensive or fancy.

Any location is perfect

You don’t have to go through the rigor of choosing a suitable location for your exercise. Just anywhere is perfect. You can do your calisthenics in the comfort of your room as long as there’s enough space for you.

To begin calisthenics, you need to choose a very good program. As a beginner, it’s evident where you’ll start from, THE BEGINNING. With time, you can take on more advanced drills.

In calisthenics, you’ll need time to become a pro at the advanced skills. Sometimes, it takes years. You cannot afford to start calisthenics with advanced programs like muscle-up. It’ll be impossible to cope.

Basic calisthenics exercises for beginners

Since you’re starting from basics as a beginner, it’s just right to recommend calisthenics exercises you can engage in.

beginners calisthenics scr4.jpg


If you’re looking to strengthen your triceps to enable more push-ups, the dip is the perfect exercise for you.

To do this, you need a strong surface, say a bench. Stretch out your legs drop your legs from the bench. When you do this, your hands support your body weight. Reduce the elevation of your elbow and your body drops too. While at it, ensure your back is straight.

You can target your triceps by bending your chest in. At first, you might find it difficult to keep your legs straight and that’s okay. You can bend your knees and move your legs to support the movement of your knees. It’ll get better with time.


It is one of the few calisthenics exercises that’ll require equipment. Not fancy ones anyway. Just an iron bar to pull you up while you’re at it.

Ensure the bar is raised to some distance above you. Jump and catch the bar with both hands. While you hold on to the bar, pull the rest up so that your head goes above the bar. Your chin is poised to be on the same level as your hand.

Afterward, drop your body but hold on to the bar. Repeat the process all over again. You can increase your pace with time.

beginners calisthenics scr3.jpg


This is a popular fitness exercise even in gyms. Surprise surprise, it’s a calisthenics exercise. It’s the perfect program to build your core strength.

To do a push-up, lie on your exercise mat with both palms facing downwards. Your hands are stretched to the front while your legs balance on the toes. Elevate your body with your palms pushing hard and your elbows spread out.

Your body will take the shape of an upward slope. It means that you’re doing the right thing. You can set the number of push-ups you want to engage in per session. As time goes by, you can increase the number.

Push-up to handstand

This is a combo of two exercises. Recall that push-ups are originally done with the palms resting on the floor.

 In this combo, the palms will be placed on the floor while the feet will rest against the wall. The hands come backward while the feet go higher on the wall until you form a straight figure, albeit upside down.  If you can’t achieve a full figure, just go as far as your hands and feet can take you. It’s a great workout for the shoulders.

As a beginner, you can focus on the handstand position first. Take your hands close to the wall and lift your legs up. At first, you might not balance; you might even fall. However, with regular practice, you’ll achieve the desired. After that, add your push-up regime.


Sounds familiar? Exactly what everyone thinks. When you squat, you achieve a raffia chair-like shape. Your knees are brought forward alongside your head. Your buttocks are bent backward while your back forms an upward slope.

To squat, you need to bring both hands forward and achieve a straight posture. After that, bend your body such that your knees spring forward alongside your head. Ensure you do not lower your body too much. Somewhere in the middle is just fine.

Maintain the position for some minutes and increase the duration as time rolls by.

Anyone can engage in calisthenics. You can too. 

Written by Tyler Read

Tyler Read is the owner of which is a website dedicated to helping people get started in the personal training industry. He helps people discover, study and pass their fitness exams.

Posted 19 February 2020 by

Video: Kobe Bryant - Outwork

Your Potential



Kobe Bryant - outwork your potential thumbnail.jpg

Posted 17 February 2020 by

Video: The Benefits Of

Intermittent Fasting And Keto

Posted 18 February 2020 by

Calisthenics Vs. Crossfit: Weighing

The Pros And Cons Of Each

Published: Feb 18th 2020

Calisthenics vs. Crossfit main1.jpg

So you want a solid, all-around workout program, and have (for one reason or another) ruled out weightlifting?  Among the more popular options, two tend to stand out: calisthenics (or bodyweight workouts), and Crossfit.  At first glance, they may look similar. But actually, they are marked by significant differences in approach, philosophy, and results.

In one corner we have a millennia-old, tried and true school of fitness, tinkered with and perfected over time (and still evolving).  In the other, a newer method of training that has gained immense popularity in recent years, mostly due to its ability to burn away fat at a rapid pace, as well as the overall great bang for your buck, timewise.

Today we are going to compare the two, first by diving into the nuts and bolts of both approaches, then by analyzing their respective strengths and weaknesses. Of course, since different people have different fitness goals, we will not be declaring an overall winner, but will judge an approach based on its viability for attaining a particular result.  But first, a little bit about both training methods.

Calisthenics vs. Crossfit scr4.jpg

Calisthenics: The Way of Strength and Beauty

One of the oldest definitions of calisthenics describes it as the art of using one’s bodyweight as resistance in order to develop physique.  The name is a combination of the ancient Greek words kallos (meaning “beauty” or “beautiful”) and stenos (meaning “strength”). Thus, it is Man’s oldest method of attaining a beautiful and strong body.  Being such an old discipline, calisthenics offers a wide range of diverse exercises fit for more or less any goal.  Not all of them are the best (and some are barely even viable), but chances are, if you want something done, calisthenics can at the very least help you get closer.

As an additional upside to the tried-and-true nature of the approach, when performed correctly, these exercises have a very low chance of you injuring yourself. Following a decent warm-up, you can really push it to the limit.  Calisthenics moves are performed rhythmically, often slowly, and with minimal to no equipment.  They are well-defined, precise, and often employ a wide range of muscles, making them compound moves. This is both an upside and a downside but considering that Crossfit uses a lot of compound moves as well, it will not be relevant for this comparison.

The point is, calisthenics is great at simultaneously improving strength, overall fitness, and flexibility, and is at the very least decent at everything else.  But it does have its share of problems, the first one being how difficult it becomes to increase resistance after hitting a certain plateau.  Given that you only weigh so much, things can get weird once you start mixing it up with angles and levers in order to get more mileage out of a move you’ve fully mastered.  Also, while nothing prevents you from mixing in various aerobic exercises with your calisthenics workout regime, calisthenics itself will do barely hold a candle to said aerobics when it comes to increasing stamina and cardiovascular health.

Calisthenics vs. Crossfit scr2.jpg

Crossfit: Explosive Power for a Better Body

Crossfit is a piecemeal workout program that incorporates elements from weightlifting, plyometrics, powerlifting, gymnastics, calisthenics and a lot of others.  Constant variety is the name of the game. What binds all these elements together is an almost permanent state of high intensity; a trait it shares with the more weight loss oriented HIIT programs.

It is not as much of a collection of exercises as a specific workout routine. Unlike calisthenics (which lets you develop your own exercise program, or use someone else’s), Crossfit is a specific, pre-determined workout program that you need to follow. If you modify it, then you’re not exactly doing Crossfit, but rather your own customized workout regime that you’ve based on Crossfit.

The theory (and practice) goes like this: you have a daily workout, which you are to complete as quickly as possible.  Weights and other aids are sometimes used, at other times not.  A typical session includes a warm-up, the meat of the training session (typically the part where you work on a particular skill), and the high-intensity workout of the day, which is when most of the fat-burning comes in.  This can lead to a very high and very quick improvement in overall physical fitness, which is one of the main reasons behind the popularity of the approach.  Unfortunately, this focus on speed tends to neglect proper form, which can result in injury.

In fact, the ease at which you can injure yourself when starting out with Crossfit is often considered one of its greatest downsides.  Additionally, this lack of focus on technique makes it easy to “cheat” with more difficult moves, making Crossfit a somewhat sub-optimal choice when it comes to building muscle and gaining strength.

Calisthenics vs. Crossfit scr3.jpg

The Comparison: Which One is better at what?

Now that that’s over and done with, let’s start comparing the two!


Category One: Ease of Access

Neither calisthenics nor Crossfit has a particularly high entry barrier. However, since calisthenics is more of a general idea, all it really requires of you is your body. You can exercise anywhere, at any time, and at any starting intensity.
Crossfit in comparison, at least to start with, demands you to invest in either a local course (which can be pricy) or follow a bunch of premade workout videos (not recommended until you know what you are doing).
So in terms of accessibility, calisthenics is the clear winner.

Bonus tip: A good compromise between calisthenics and CrossFit is suspension training, or training using a TRX go. You can do HIIT and calisthenics exercises- wherever you want.

Calisthenics vs. Crossfit scr1.jpg

Category Two: Strength and Muscle Gain

Possibly the toughest question to answer here.  Crossfit’s focus on speed instead of form deprives it of what may, in fact, be the most important variable for strength and muscle gain: slow reps.  However, the fact that it incorporates weights along with cardio does give it an edge in terms of quick gains. In contrast, calisthenics is a slow and deliberate process with a higher plateau. It won’t take you there as quickly, but it will help you go farther.

Therefore, we give this one to calisthenics due to its overall higher plateau.


Category Three: Fat Burned

There’s no real comparison here. While calisthenics does somewhat increase your resting metabolic rate, there’s no doubt that Crossfit, with its built-in cardio, will shred you like no one’s business.  Take into account that you will more than likely be working within a group (so there will be no slacking), and you will be pushed into levels of exhaustion you never would have considered otherwise.

As far as weight loss is concerned, Crossfit easily takes the medal.


Category Four: Endurance and Cardiovascular Benefits

While calisthenics can be great for endurance, that kind of training tends to come down to a bunch of VERY long workout sessions where you would do dozens of reps. It is an exhausting and time-consuming way of exercising, but it is tried and true.

Crossfit on the other hand, comes with pre-packaged sets of workouts specifically aimed at increasing endurance and working your cardiovascular system. The HIIT elements really show their effect here, and you will quickly notice an increase in stamina and an overall “feel good” effect.  Thus, another win for Crossfit.


Category Five: Safety

Calisthenics is the oldest and most reliable means of working out. If it was dangerous or had a high chance of injury, at some point it would likely have been abandoned in favor of something safer.  As things stand, you have a lower chance of hurting yourself with calisthenics than with any other training method.

Crossfit however, has come under fire for its shortcomings in this regard. Due to frequent neglect of proper form, injury is actually common when you are starting out. The speed at which its workouts are performed also doesn’t help in this regard.
Calisthenics wins here.


Category Six: Quick Results

If you’ve been reading up until this point, it should be clear that Crossfit is able to deliver results far quicker than calisthenics, especially if you are new (and manage not to hurt yourself along the way).  It is an all-in-one package, and the increase in overall fitness will be something that you will start feeling quite early on.


Conclusion: It’s all about Your Priorities

Both of these training methods are popular for a reason: they work. Which one you choose to commit to will depend on what you want out of your training session. And at the end of the day, nothing is stopping you from changing your mind at some point.

Posted 16 February 2020 by

Video - Jim Rohn: Without a

dream we are nothing

Published: Feb 15th 2020

jim rohn youtube thumbnail.jpg

Posted 14 February 2020 by

Oldschool Workout: Sergio

Oliva Triceps Workout

Published: Feb 13th 2020

Sergio Oliva triceps workout scr1 corrected.jpg

  • Standing Barbell Tricep extensions: 6 Sets x 8 Reps
  • Pulley Pushdowns: 6 Sets x 8 Reps
  • Pulley Kickbacks: 6 Sets x 8 Reps
Posted 12 February 2020 by

Video: How to Get Started

With A Ketogenic Diet

Published: Feb 12th 2020














keto vid thumb.jpg

Posted 15 February 2020 by

The 4 Health Benefits

Of The Ketogenic Diet

Published: Feb 14th 2020

benefits of the ketogenic diet scr1.jpg

The Benefits of The Ketogenic Diet so far, there are a lot of great benefits of the keto diet, but no negative effects have appeared yet at all; which makes it the delicious diet that fits everybody. Here are other health benefits of keto diet:

1. Increases the level of HDL

One of the best aspects of the ketogenic diet is that it increases the level of HDL in the body, which is the good cholesterol that helps in lowering the risk of heart diseases.

2. Helps in Alleviating Diabetes Type 2

By removing carbs from your daily meals, you say goodbye to sugar and insulin because your body already has what it needs, and you won’t have to be worried about what you eat.


Custom Keto Diet


3. Lowers Blood Pressure

High blood pressure is a catastrophe because it might lead to kidney failure, heart diseases, strokes... With this diet, you can say goodbye to all those worries and live a healthy life away from all those malignant diseases that threaten your life.

4. Avoid Gum Disease

Gum disease is one of the worst and most painful diseases which is commonly caused by the consumption of too much sugar. When you eliminate sugar from your daily meals, you can avoid gum diseases and toothaches.



gmt banner_clean 1.jpg

Amazon Featured Products


gym jewellery cj banner lower horizontal 1-1-b.jpg