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As someone who started taking creatine over 20 years ago, I have experienced the benefits and fully understand how to take the supplement. In fact, creatine is one of the few supplements in the fitness industry that actually does what it says on...

The fitness industry can be annoying at times. From unnatural physiques, overcomplicated programs and promises of quick fixes that leave you right back where you started.  If you’re tired of the hype and just want straight-up advice on how to...

Let’s get real about how much you should rely on motivation to lose weight. While motivation is a massive help in the short term to get rid of that excess fat, you are never going to reach your weight goal (whatever that might be) if you only...

Lifting weights does a ton of positive things that make it essential for all men to do. These include: Builds lean muscle mass Burns more calories long-term Strengthens bones and joints Improves posture, balance, and mobility Supports fat loss...

In general adults need at least 2 days of resistance training plus 150 minutes of moderate aerobic activity weekly, spread across 4–5 days for balanced fitness and durability [1][2]. Maintaining a regular workout routine is essential for consistent...

Let’s cut the B.S. If you’ve been hitting the gym for months but your numbers haven’t moved, you’re not broken, your genetics aren’t bad, and you don’t need another “secret” workout plan. You just need to use progressive overload. Most guys stop...

One of the reasons why I started MFQ was to show older men that it’s not too late to build muscle after 40 and get into good physical condition. The reason I know it can be done is because I did it, and so I want to give you the motivation as to...

Starting your fitness journey can be a bit daunting. Believe it or not, there are many men who have common gym fears. But with the right guidance, you can achieve your fitness goals and build confidence in the gym. So I am going to share with you...

As someone who consistently goes to the gym to keep myself in good physical shape, I have been asked on a few occasions, when I have been aiming to lose weight, if I stop eating carbs. And while the answer to that is no, I did once try the no carbs...

At MAt MFQ, we call out the B.S in the fitness industry and one of the biggest lies out there is that rapid weight loss is the key to a better body. You’ve seen it: “Lose 10Kg in four weeks!” or “Get shredded fast!” It’s tempting, sure. But here’s...

Running is one of the most popular ways men try to lose weight — but does it actually work? If you decide to get your trainers on and hit the road, then running can be a powerful tool for fat loss, but only if you use it the right way.  In...

In 2025, YouGov UK found that 17% of Brits who make a New Year’s resolution say their goal is to get fitter or exercise more. Every new year I see the gyms flood with hopeful faces, social media explodes with transformation challenges, and the...

Everyone screws up at the gym in the beginning - it's normal. I made tons of mistakes when I was young, before I qualified as a personal trainer and I wish I knew better, all those years ago. The majority of men's gym mistakes come down to ego,...

Walking into a gym for the first time (or after a number of years) can feel like stepping into enemy territory. Your mind can start thinking … What if people are watching me?  What if I look weak?  What if I don’t even know how to use...

When you’re new to lifting, it’s tempting to want results yesterday. But quick results usually means burnout, injury, or quitting before you see any real change. In my opinion progress in the gym is built on consistency and patience — not hacks or...

If you’ve been out of the gym or off the track for a while, getting back into a routine can feel exciting. You want results, and you want them fast! But the reality is — jumping in too hard, too soon is the fastest way to end up side lined with an...