60 Day Challenge

5 Fitness Tips For Blokes Who Want To Get Ripped, But Can't Get Started...


The first step is always the hardest. Fact.

Whether it's joining your first gym, rocking up for your first group fitness class, or even dusting off your old runners and smashing a run for the first time in yonks, it's seriously intimidating stuff. Especially as dudes, even the idea of this isn't fun at all. 

There's nothing worse than sizing yourself up against the other guys in the gym, worrying you're not going to make it through the boot camp class or even overcoming the mental barrier of not being able to run as fast, as far, or for as long as you used to. But do you know what everyone has in common? We were all beginners once! We're not going to lie. It isn't easy. But do you know what it is? Humbling and rewarding.

Anything in life worth having takes work, and fitness is one of the best examples. Here's 5 tips to help you take the first step on your fitness journey.

1. Start Small

If it's been a few years since your last gym session, or you haven't done any cardio since footy in high school, it's probably not the wisest thing to jump straight into your buddy's gruelling power-lifting program.


Okay - it's definitely not the wisest thing.

The human body is a fickle thing, and while it adapts well to change, these changes need to be introduced gradually and sustainably. Thinking about joining the gym for the first time? Start with a 30 minute walk every day.  Looking at getting started with resistance training? Get into the routine of doing some push ups, squats and sit ups at home for a week beforehand. Take everything as it comes, keep moving forward and ease your body into training. It'll thank you later!

2. Compare Yourself To Yourself

One of the most important things to realise is that you will never look like anyone else. Everyone's body proportions are unique, and no matter how much training you do on any specific muscle groups, you'll never be able to emulate the fitness models you follow on Instagram, or Zac Effron in Bay Watch.

What you will be able to become is the best possible version of yourself.


Take regular progress photos and measurements to hold yourself accountable and so that you can start to see the results. Although they might not be visible in the mirror for a little while at first, they'll be visible on the scales and measuring tape.

Or, you might find that while your weight remains the same, the reflection staring back at you is leaner and healthier. This is because your body weight isn't the deciding factor of your fitness! With each workout aim to one up yourself from last time, whether it's an extra rep, an extra 100m on your run, or a better sense of wellbeing at the end of the session.

3. Nutrition Is Key

If there's one thing that's going to put a road block up in front of your results, it's poor nutrition.


Processed foods, too many/too little calories (depending on your goals), inconsistency and nutritional deficiencies will stall your weightless, put a stop to your gains and will sniffle your motivation fast. Your body is a machine and you need to fill it up with the right fuel for the best performance! You can still enjoy burgers, but opt for a fresh, wholesome lean beef patty on a fresh wholemeal bun instead of a Big Mac. Enjoy your fish and chips, but go for the grill'd option and a few less chips. Satisfy your sweet tooth with a chocolate protein shake instead of a Mars bar! There are plenty of ways to enjoy your favourite foods while staying accountable to your goals and not getting off track!

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4. Audit Your Health

As long as we're still alive at the end of the day, we're healthy, right?! Blokes are notorious for not going to see a doctor until the problem becomes serious, so it's not uncommon to see guys let their health fall by the wayside and then find committing to the gym to be just too difficult.

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And when it's just too difficult, we're inclined to throw in the towel rather than risk failing, aren't we?

Make it easy for yourself. Get 8 hours of sleep a night, try to eliminate as much stress as possible, walk as much as possible, drink plenty of water and eat plenty of lean meats and unprocessed food. Oh, and look after your mental health as well!

5. Drink Less Beer

The easiest and most instantly actionable out of all these tips, drink less beer!


A pint of full strength beer has 200 calories on average. That means going out for a few beers with the lads after work quickly stacks up to a whopping 600 calories - and they're not good calories either. Alcohol is one of the worst things for lean muscle gain and fat loss, so while avoidance is the best option, we don't expect you to completely give up alcohol! Try switching to whisky neat or mixed with diet cola. There's nothing more manly than whisky. Or for the ultimate low calorie alcoholic drink, vodka, fresh lime and soda water. But if you cop any flack from the boys, don't come crying to us!


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6 Fitness Shortcuts All Men Can Use To Get (And Stay) In Shape


The Dad-Bod epidemic is on the rise.

And while the temptation to embrace the belly and live the couch potato life may feel overwhelming at times, summer is just around the corner and this is the year to stop procrastinating and start making some headway on your fitness dreams. Fortunately, we're here to help. The world of fitness, nutrition, training and health may be daunting and a tad overwhelming at first, but we can assure you, it's definitely worth it in the long run!

We've put together our Top 6 Tips to help you get started, to make small, positive changes to your diet and lifestyle, reducing your risk of contracting the dreaded dad-bod-itis, and put you well on your way to both looking and feeling great.

1. Audit Your Nutrition

Does your diet suck?

If you're maintaining at least a moderate level of physical activity and the beer gut is growing, or if you're trying to put on some muscle and things just aren't going in your favour, your nutrition is most likely the culprit.


For a few days, input everything you consume into a calorie tracking app, such as MyFitnessPal. It may feel a bit strange at first, but give it a go. And when we say everything, we mean everything. Snacks, drinks, coffees, you name it. If you're consuming it, input it. What this will do, is give you an insight into where you might be going wrong. If you're consuming way too many calories for your activity level, or your macro nutritional ratios are way out of whack, this is going to make things clear and put you onto the right path.

Now that you know where the problem lies, move onto Tip 2...

2. Create Consistency In Your Diet

Sorry lads, but the "whatever I damn feel-like" dinners are out, and portion-controlled, planned meals are here to stay.


Nutrition is a battle for a lot of us, and it's hard to even know where to start. The easiest and quickest solution is to eliminate variables. Start by pre-planning your meals (or even preparing on a Sunday) for the week. A source of lean protein is a must, such as chicken breast or lean beef, combined with a carbohydrate source such as whole grain pasta or sweet potato, and some greens is a great starting point.

Diversify your protein sources to prevent things from getting old fast, and invest in some low sodium seasonings and low sugar sauces to make bland meals a thing of the past.

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3. Sleep More

Wait, what?! You heard us. Get more ZZZ's every night to lose weight. And no, that is NOT a permission slip to skip the early morning workout in favour of a snooze fest. It means hit the hay earlier every night and get (at least) a full, restful 8 hours. Sleep is one of, if not the most crucial lifestyle components to a healthy body, healthy mind and staying in shape.


Once you dip into the 5-7 hour range which a lot of blokes do, your body starts to go haywire. Not only is your mental clarity going to suffer, but your recovery is going to hit a dead-end before you know it. If you're hitting the gym hard, you need to recover just as hard, and sleep is the most important time for your body to do so. Turn Netflix off, get to bed early and wake up feeling fantastic.

4. Drink More Water

And less soft drinks. You'd be surprised how many problems can be solved just by drinking more H2O.  Seriously, it's an incredibly simple solution that reaps some fantastic results. Blokes need to drink at least 3 litres of fluids per day. And that's before exercise. 


All fluids count towards this goal, but when you start introducing soft drinks, excessive amounts of fruit juices or other flavoured beverages, calories (in particular, sugar) start adding up fast. Hydration is absolutely vital to human health, and being sufficiently hydrated can quell hunger, provide energy, improve cognitive function and even improve fat metabolism.

 5. Strength Training

There's lost of awesome ways to exercise and kick start your fitness journey. However, the most efficient, enjoyable and effective form of exercise for getting in shape is strength training. Most particularly, compound lifts. Focus your training on compound exercises - multi-joint movements which activate more than one muscle group at a time (as opposed to isolation exercises).


The best, go to "staple exercises" to construct your gym sessions around are the Squat, Deadlift, Bench Press and Overhead Press. Other fantastic additions include Chin-Ups/Pull-Ups (or Lat Pulldowns to work up to these), Leg Press, Incline Chest Press and Bent Over Rows. Train smart, and if you can't get to the gym as often as you like, focus on full-body training sessions as opposed to body-part splits, blasting your entire body at least twice per week.

6. H.I.I.T.

Say goodbye to hour-long gruelling jogs, and hello to High-Intensity Interval Training. H.I.I.T. revolves around short, intense bursts of exercise, followed by a resting or low-intensity recovery period.


H.I.I.T. has some amazing benefits on fat burning and cardiovascular conditioning, and the best part is that you can slog out a H.I.I.T. session in under 15 minutes, with more benefit than an hour of steady-state cardio training.

Try heading down to the park and doing some sprints, or jumping on the spin bike next time you're at the gym and working with 30 seconds hard, 60 seconds recovery to get started. Perform 4-5 intervals for your first session (don't forget to give 110% during your sprints!) and aim to increase the amount of intervals you perform each session, up to 8-10. You'll feel and look great before you know it!

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6 Ways To Get Rid of Lazy Lifestyle Habits For Ladies


Results or Excuses... Pick one.

But what if there was a way you could still skip the gym, eat your favourite foods and have the beach body you've been lusting after on Instagram Unfortunately ladies, you can't have it all.

But what you can have is the results that you desire, supported by a healthy, active lifestyle.

While fitness for some is a core way of life, for others, it seems to have a mind of its own, coming and going in waves. One day we're bounding out of bed (okay, maybe not quite bounding) to go for a jog before whipping up a healthy smoothie followed by a brisk walk to work... and before we know it, we're relentlessly smashing the snooze button before grabbing an Egg McMuffin from the drive though, sitting in the car on the way to work.

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Every evening we swear to ourselves, "tomorrow morning will be the day", and then before we know it we're back in that dreaded snooze cycle all over again. But how DO you kick these habits to the curb? For a lot of us, we're quick to treat the symptoms, but unfortunately, these bandaid solutions don't last long and we're back at square one before we know it. The solution? Treat the cause!

Here are 6 sure-fire ways to put an end to those bad habits and get back on track to a better, healthier you.

1. Set Short And Long Term Goals.

"I want to drop 3 dress sizes" or "I want to be able to run a marathon" are great goals, but let's face it, how long is it going to take you to realistically achieve these goals?

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Rather than focusing 100% of your efforts on the end game, set daily, weekly and monthly goals to fulfil the sense of achievement you deserve. Start simple with the goal of doing 10,000 steps each day, or doing 3 resistance training sessions per week. Don't forget to make your goals measurable, achievable and keep yourself accountable. A slip up every now and then is okay (hey, you're only human after all!) but make sure to always get back on track. Didn't hit your daily step goal? No worries, you'll get there tomorrow, and that doesn't mean you can't hit your weekly and monthly goals!

You'll be in the dress of your dreams before you know it.

2. Surround Yourself With Motivation

They say you're a product of your 3 closest friends, and when it comes to lazy lifestyle habits, this couldn't be more true!

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Have a look at those closest to you, are they encouraging you to be the best version of yourself possible, leading by example? Or are they asking you to grab them an Egg McMuffin on the way to work too? A workout buddy is a surefire way to kick the laziness to the curb and haul-ass out of bed at dawn, because you're not just accountable to yourself, you're accountable to someone else. Need a little extra kick-up-the-butt? Set a motivating photo as your phone wallpaper (either a goal body image or motivational quote) and look at it every time you go to snooze your alarm.

3. Find Exercise That You Actually Enjoy

This one is absolutely crucial! Hate running? Find group fitness classes intimidating? Just "don't get" yoga?

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Then don't do it! You'll never stick to something you don't enjoy, so don't be afraid to try new things until you find something that you look forward to. While some love lifting weights, others hate being in the gym and would rather exercise outdoors. You never know, you might find a new love for boxing or martial arts!

4. Reward Yourself

While it's always important to be consistent and stick to your diet to see results, we're only human, and we respond well to incentives.


Got a dinner coming up on Friday night, or maybe a friend's birthday party? Rather than stress about the potential extra calories, use the event as a reward for a hard week's worth of exercise. When you get home from work and the temptation to throw on Netflix and order a pizza is rearing it's ugly head, remind yourself that the reward for all your hard work is on the horizon, and enjoy yourself as a guilt-free celebration for all the hard work you put in that week.

Just don't slip back into old habits on Monday morning  ;)

5. Audit Your Diet

Feeling slow? Lethargic? Lost that "spark" for exercise that you once had?

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Take a look at what you're putting into your body on a day to day basis and the culprit might just be starring you right in the face. If you've been in a calorie deficit or sticking to a low carb diet, don't be surprised that you're lacking in energy! Can't bounce back for a few days after resistance training? Make sure you're getting a gram of protein per pound of bodyweight! Diet has a huge impact on mood, and don't forget about those micro-nutritional deficiencies too! Eat healthy, time your carbohydrates around exercise and pop a multi-vitamin every morning.

Don't expect to be bounding and full of beans after a fast food feast! Your brain might want to work it off, but your body will be thinking otherwise.

6. Prioritise

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We all only have 24 hours in a day, so ask yourself, what are your absolute priorities? Is going out for a few drinks after work with friends worth the extra calories and being too tired to go to yoga the next morning? Or is being up bright and early, ready to tackle your class with no excuses more important? Pick your Top 3 priorities in life and shape your daily routines around them. Before you know it, you'll have cut out all the little things hindering your progress, and with your eyes on the prize, you'll watch those habits soon become a thing of the past!

5 Ways To Get Fit Without Sacrificing Your Twenties


"The best things in life come with a sacrifice."

We've all heard that one before. With getting up an hour earlier for the gym, comes an hour less of precious sleep. With sticking to our diet protocols comes missing out on social events and dinners out.

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Alcohol becomes the demonised in our heads, and anything that gets in the way of being up bright and early for that 6am gym session becomes nothing more than a mere obstacle. So, what's the point in having the body of our dreams, when you can't enjoy living in it? Well here's the good news, you CAN have your cake and eat it too (literally in fact...).

Read on for our Top 5 Tips to look good, stay in shape and most importantly, enjoy the process, not just the result.

1. Flexible Dieting

In case you've been living under a rock for the last few years or have been abstinent from the internet, clean eating is out and flexible dieting is in.

What's flexible dieting? Thrust into the limelight by the "If It Fits Your Macros" trend, flexible dieting put an end to the myth of eating 6 portion controlled "clean" meals a day, and finally put a stop to gym-goers believing they had to wolf down bland, boring meals day in and day out to achieve results.

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Following this protocol allows you to eat whatever you want (within reason), as long as it fits your daily intake of carbohydrates, fats and protein. Of course, it's important to pay attention to micro nutritional content and your body's overall health, as this is just one "approach" to take with a grain of salt and apply to your lifestyle as you see fit.

One way flexible dieting can help you win back your twenties is saving calories throughout the day for a big meal at night. Now you can incorporate conventional "cheat meals" into your daily calorie intake, while staying on track and staying true to your goals. Pretty neat huh! Keep in mind, if you're going out and smashing a double cheeseburger and fries, don't expect to be eating much other than protein shakes and fruit for the rest of the day....

2. Stop Over Training

To all the "no days off!" gym junkies out there, we hate to be the bearer of bad news, but overtraining is definitely a thing. Training day in and day out, pushing your body to the limit is, of course, going to have some amazing benefits on calorie consumption and body composition. In the short term. Over time however, the stress that you're putting your body through on a daily basis will start to catch up, fatigue will set in and results will be stalled.

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Remember, your muscles don't grow while in the gym, they grow while you're resting and recovering. Your body doesn't just burn fat while you're training, but if you train hard, your resting metabolic rate will increase and you'll continue to burn calories for hours after you finish your workout. So what's the ideal amount to train? Unfortunately, there's no clear answer here as it differs for everyone. However, the one thing that rings true for everyone is to listen to your body. If everything hurts and your muscle soreness is akin to feeling like you've been hit by a truck, you've earned a rest day. Do some light cardio if you must, but let your body recover so that you can hit it hard next time you're in the gym!

3. Train Smart

You don't have to train for hours on end to see results. Some of the most effective cardiovascular conditioning and fat burning exercise can be performed in the form of HIIT (High-Intensity Interval Training), and a productive and exhausting workout can be completed in anywhere between 10 and 20 minutes.

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If you love your weights training and enjoy spending 60-90 minutes in the gym then by all means, but if you're running out of hours in the day and find yourself wishing there was a more efficient way, rest assured, there is! Try circuit training for starters. Superset your exercises, cut down your rest, and even give a Tabata workout a try. There's absolutely no reason why you can't warm-up, stretch, train and warm down in under an hour if you're training smart!

4. Make Fitness Part Of Your Lifestyle

Exercise doesn't have to be exclusive to the four walls of the gym. Putting aside time for a workout day in and day out can be tough, especially when that pesky ol' thing called life gets in the way. The solution? Integrate physical activity into your daily routine.

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Go on a walking date with your special someone instead of smashing a pizza and Netflix on the couch. Find an extra 10 or 15 minutes a couple of times a day to stretch your legs and get outside. Invest in a standing desk. Spend less time on your butt, and more time on your feet! You won't get the ass of your dreams by sitting on it.

5. Mix Things Up

The human body is an amazing thing. One thing it does very quickly and efficiently is adapt. Ever heard someone complaining that they've hit a "plateau"? Their weight loss has stalled, they just can't put any more weight on their squat, or they come down with a nasty case of the motivation blues. This is because the body has adapted to this set style of training.

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The solution? Mix it up! There are so many great ways to exercise that can not only move you further towards your goal body, but will give your body the perfect vacation from your training style of choice, that you'll be able to smash through your plateaus! Calisthenics, yoga, crossfit, parkour, power lifting, pilates, boxing, team sports, the list is endless! Give them a try, see what tickles your fancy, and who knows, you might find a new passion in the process.

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