Going to the Gym – Motivation, Determination, Persistence

Motivation is a thing that everyone seems to be looking for nowadays. Everyone is different and the things that motivate me might not motivate you. It’s important to have something that drives you forward.

I usually get people coming to me with a certain goal whereas it’s to lose weight, tone up or build muscle there is an emotional drive behind them for example a man wants to get bigger to feel more confident, look good without a t-shirt, impress their crush etc everyone will have something that they’re exercising for. Now you need to dig deep and ask yourself why is it that you though about starting to exercise in the first place? Once you find your why you will have a reason to go and not miss a session.

If you want to achieve something really badly you will find a way to do it. The way I do it is if I set my mind to something I will do it regardless of the emotional state I’m in, if I was to go to the gym only when I felt like it I would never achieve anything. I believe it comes down to a decision that you want to achieve something and then sticking with it until you manifest it.

At the end of the day you are in control of the decision you make for example you’re coming home after work feeling tired now you got a choice you either drag your ass to the gym or sit down watch TV and snack on junk food. Sitting down and relaxing is an easier option that’s for sure but you got to ask yourself is that going to bring you any closer to your goal?

There will be times where you be tired or sad and want to talk yourself into not going to the gym, it’s essential that you fight off this voice and take action. This is where a spark of motivation comes in handy. There are several things that might get you hyped up and ready to smash it:

  • Plug your earphones, put on your favourite music and get ready
  • Listen to a motivational speech
  • Go on social media and look at people that have achieved what you want
  • Ring your training partner!
  • Set yourself a challenge that you will go x amount of times this week and schedule it onto your dairy
  • Put on your clothes and pack your bag

I’ve witnessed that people that usually lack motivation do so because they don’t really know what to do once they step into the gym so the whole process becomes a drag. If you’re one of those people that do the same routine over and over again in the gym I would consider hiring a personal trainer or asking one for a workout plan. Personal trainer will keep you accountable, make your workouts interesting, show you new exercises, correct your form and ensure you reach your goals much faster. This alone can make a huge difference to your mindset.

The first few weeks are certainly going to be the hardest, this is where you will have to battle with your mind a lot. Once you establish a routine and start seeing results it gets much easier. Commit to it and execute. You got this!




Tone-Tech – 28 Day Simple Fat Burning & Toning Workout Programme for Men & Women


Weight-Tech – Understanding Weight Loss



Why Eating Proteins Is Vital

Why Eating Proteins Is Vital 

They will make you feel fuller for longer, which means you will be less likely to consume more calories after you had a meal. Studies shows that increasing protein intake from 15 % to 30 % made the participants consume 441 less calories on average. In my opinion this is huge, so you might want to consider eating more protein.

When you eat protein along the side with carbohydrates, they will take to longer digest so you will avoid such large spikes in your blood sugar and you will essentially feel fuller and energised for longer.

TEF- Thermic effect of food

When you ingest food, your body expends energy to use and store it. This process is called the (TEF) Thermic effect of food. Each nutrient has a different TEF. For example, proteins will burn around 20-30% of calories followed by carbs (5-10 %) and fats (0-3%) so you’re not only going to feel fuller but you will also burn around 20-30 % of calories from the protein you’ve consumed. That means if you consume 100 calories worth of protein your body is actually left with 70.

Proteins and their super hero powers:

Proteins have also been proved to boost your metabolism, it further burns roughly 80-100 more calories per day & shows a significant difference in appetite.

Increased protein intake showed increased stimulated fat oxidation.

What is fat oxidation?

Fat oxidation is a process that refers to the breakdown of large lipid (fat) molecules that can’t be directly used for energy production.

Fat oxidation breaks lipids into smaller particles called triglycerides and fatty acids that can be used for energy.

When we eat protein, our body breaks it down into smaller molecules called amino acids, a complete protein molecule is made up of 20 amino acids of which 9 can’t be produced by the body.

These amino acids are our bodies building blocks for all tissues, organs, skin, nails, hair, red & white blood cells, hormones & enzymes. Now you are starting to get the idea of how important proteins actually are for us, right!

Proteins are vital for building muscle strength & recovery that’s why you need a lot more when you do resistance training!

Sources Of Protein

Beef Jerky ,Parmesan ,Tuna Steak, Pumpkin Seed ,Turkey Peanuts, Canned Tuna , Cheddar, Beef , Chicken Sardines, Salmon, Almonds, Sardines, Cod, Lamb Mackerel, Pistachios, Tempeh, Cashew Nuts, Mozzarella Mussels, Chia Seeds, Prawns, Quorn mince, Brazil Nuts Edamame Beans, Eggs , Tofu, Cottage cheese, Greek Yogurt, Oats Lentils, Kidney Beans, Chickpeas, Green Peas, Quinoa Low fat yogurt, Soy milk




Weight Tech - Copy


I’ve written an eBook covering more information about nutrition and setting yourself up for success without dieting, so if you’re interested in changing your eating habits for good head over to my website – https://www.bartechniques.co.uk/products/weight-tech-understanding-weight-loss

Exercise Of The Week – Wall Sit


Wall Sit

• Find yourself a wall that will hold your weight and doesn’t have anything sticking out of it.

• Now place your back against the wall, your feet should be about 2 ft away from the wall in a shoulder width stance.

• Slide your back further until you reach a 90-degree angle in your knees, you don’t have to go that low if you don’t have the strength to do so.

• Remember to keep your head and back against the wall.

Breathing: try to keep your breath steady and relaxed throughout the exercise.

Muscles worked:

Glutes, Calves, Quadriceps, Hamstrings & Adductors


Weight- Tech eBook

Tone- Tech Toning & Fat Burning Programme


Tone-Tech – 28 Day Simple Fat Burning & Toning Workout Programme for Men & Women

Tone Tech – Shop For Programme

28-Day Simple Fat Burning & Toning Workout Programme for Men & Women

Working out is amazing, I want you to fall in love with it. Without a defined destination and a plan you might be lacking the motivation to go to the gym in the first place.

You probably tried before and didn’t quite manage to get the results you wanted or just simply don’t know where to start. The fitness world can become overwhelming therefore I’ve gone into great detail explaining everything that I believe you need to know.

This programme has taken me a lot longer than expected, It contains a short version of the detailed plan that you can take into the gym with you. The detailed version explains: how to perform and exercise, sets, repetitions, tips & tricks, rest times, breathing & photos of each exercise.

In these 28 days you will complete 12 workouts lasting about 1 hour and 30 minutes each. You can carry on with the same programme for another month if you wish, just make sure you’re applying progressive overload. That means you can’t stay doing the same weight throughout the entire programme, you need to try and lift heavier as you work your way through the “Tone Tech”.

Challenge yourself!

Remember one thing, no training programme will work unless you do!

I don’t want you to buy it unless you’re 100 % certain you’re ready to change your life and stick all the way through it.


I wouldn’t recommend this programme for obese people due to it’s high impact nature. If you’re a beginner or even an experienced gym member I really want you to study the detailed programme first and make sure you’re doing the exercises right before you attempt proper training. Seek doctors approval before starting this programme.

Any Questions?

We all have them, just drop me an email and I will help you:



Exercise of the day – How To Perform Elbow Plank

Feel Free To Check Out My Fitness YouTube Channel

Elbow Plank

Muscles Involved: erector spinae, rectus abdominis and transverse abdominus.

*To perform an elbow plank, start by kneeling down and placing both of your elbows and forearms on the mat.

*Your shoulder should be in line with your elbow, now your arms are able to support the position so step back and get onto your toes or knees.

*Tense your entire body except from your neck, make sure your hips are not hanging down and your head is in line with your spine.

*Your body should form a straight line, look in the mirror to check your form.



Gym Partner Workout – Reunion Session

YouTube Video

Gym Partner Workout – Reunion Session Me and Cain have been training together for the past few years on and off. Cain’s been at university studying and this was the first workout together after almost a year.

Find your motivation and people that encourage you to push yourself like we do. This is a full body workout and ideal for working out in pairs.

Stay motivated Like comment subscribe

Exercises we’ve done : Wall sit Biceps Curls Biceps Hammers Chest Press Dips Pull Ups Leg Press Squats Hollow Body , Side V ups, V ups Spin Bike

Quick Routine To Strengthen Your ABS – Level Medium

Link To The Video

Strengthen Your ABS with This Routine – Level Medium Did you think my videos can help you ? Subscribe to stay updated This ABS workout is only 3 minutes but it features some hard exercises.

I would not recommend this to people that are just starting out because you will most likely perform these with poor technique due to lack of abdominal strength.

If you’re a beginner head over to my channel – playlists – beginners abs workout. If you have any questions about fitness be sure to let me know and I will answer those

Ideas for upcoming videos are welcomed.

Exercises Used:

Starfish Crunch

Scissor Catches

High Crunch

Hold Elbow

Plank Hold

Mountain Climbers

V Ups