Training
NewU articles on training. Practical fat loss, training, and coaching from Ryan Spiteri.
The Ab Training Mistake That's Keeping Your Six-Pack Hidden
Visible abs are 80% body fat percentage and 20% muscle development — and most men are failing at both because they train abs like a cardio warmup instead of a muscle group that responds to tension, load, and progressive overload.
The 4-Exercise Full Body Workout Dads Can Actually Stick To
Four compound movements done three times a week with progressive overload will build more muscle and strip more fat than any six-day programme a time-poor dad will abandon by week two.
The Superset Method That Cuts Your Gym Time in Half Without Cutting Results
Pairing exercises strategically through supersets lets time-poor men maintain training volume and muscle hypertrophy in sessions as short as 35-40 minutes — without sacrificing progressive overload or results.
The Two-Exercise Rule for Dads Who Keep Skipping Leg Day
Two compound lower-body exercises done consistently every week will do more for a dad's physique, metabolism, and testosterone than any perfect leg day program he never shows up for.
The 20-Minute Airport Lounge Workout for When Your Flight Gets Delayed
A delayed flight isn't dead time — it's an unscheduled training window, and 20 structured minutes of bodyweight work in a terminal does more for your body composition than 90 minutes you'll never find on a Wednesday in Melbourne.
Why Men Over 35 Should Deadlift (Even If You Think You Can't)
The deadlift after 35 isn't more dangerous than it was at 25 — it's just less forgiving of bad programming, which means the fix is smarter training, not avoidance.
The 3-Day Split for Men Who Travel Monday-Thursday
A properly structured 3-day split for travelers outperforms five inconsistent gym sessions — because it's built around your schedule, not against it.
The Minimalist Training Program for Dads with 3 Hours a Week
Three hours a week of structured, compound-focused training is enough to build meaningful muscle and lose fat — if you stop adding exercises and start adding intensity.
Do You Actually Need Cardio to Get Abs? (Here's What the Data Says)
Cardio is not required for visible abs — a consistent calorie deficit driven by diet and 3 days of lifting will get you there faster, with less muscle loss, than any treadmill routine.
The 30-Minute Hotel Gym Workout for Men Who Lift
A man in business clothes standing in a small hotel gym, dumbbells in hand, focused expression — proving a 30-minute session is enough to hold muscle on the road.
Your Fat Loss Stalled at 4 Weeks? Here's the One Training Variable Most Guys Miss
A man in his late 30s stands in a gym looking frustrated at a barbell loaded with the same weight he's used for months — the same program, same reps, same result.
The Best Macro Split for Men Over 30 Who Want to Lose Fat Without Losing Muscle
There’s a reason fat loss gets harder after 30.