Stop wasting time in the gym – take our quick quiz to uncover your perfect workout plan!
Unlock your true potential: Discover the training method that's right for you in just 30 seconds!
Unlock your true potential: Discover the training method that's right for you in just 30 seconds!
Find the perfect training plan for your goals, lifestyle and experience in 60 seconds (there's a special gift waiting for you if you get to the end!)
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Over 15 years, I have learned that all it takes is just a few simple principles, and I’m about to give them to you completely free…
Prioritise Consistency & Sustainability
Nothing beats consistency, but that doesn’t mean living in the gym. 60 minutes, 3 times a week, will take you a lot further than burning out after training 15 times a week.
Eat the right stuff
Eat high protein relative to calories most of the time, and when you wanna go out for dinner or eat some ice cream, it doesn’t matter.
Progressive Overload
If you’re not making your training harder over time, long-term change won’t happen.
Track your training
If you don’t track your reps, sets & weights, you won’t know what you did last week and you can’t progressively overload.
Don't put a timeline on progress
Assigning an end date to your goals implies that after that date is over, you’ll revert back to your previous habits. Training & eating the right way should be something you do forever, not a short-term fix.
Set small, achievable goals
Losing 30kg is daunting, but losing 2kg is easy. Then just do it again.
Now, you can do all of the above and get in amazing shape by using the internet & notes on your phone. But… the Morsia App will make it a million times easier.
We tell you exactly what to do in the gym and exactly how to do it.
We track everything you do so that progressive overload is easy.
We tell you exactly what to eat and give you a shopping list each week.
And we’ll show you all the progress you’ve make because seeing how far you’ve come is fun.
You know what to do.
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Over the 20+ years I’ve spent training, dieting and coaching, I’ve refined everything down to these simple core principles.
Nothing beats consistency. 60 minutes, 3 times a week, will take you a lot further than burning yourself out after a month of training everyday. The key to long-term success, is following a plan you can (and actually want to) stick to.
Eat high protein (relative to calories) foods regularly throughout the week. That way, if you want to enjoy a meal out or some ice cream from time to time, you can. A diet that removes everything you like, isn't a diet you're going to stick to.
If you’re not consistently making your training harder over time, long-term change won’t happen.
9 Weeks
Gym
Focused on bodybuilding movements along with HIIT & LISS cardio workouts, this plan is designed to help you lose as much fat as possible whilst retaining or building muscle mass
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12 Weeks
Gym
Gain strength and lose fat whilst retaining muscle mass. This plan utilises an upper/lower split, prioritising your quads, glutes and hamstrings to help you achieve a strong yet lean physique.
9 Weeks
Gym
Build muscle with the ultimate Hypertrophy plan. A push, pull, legs split, with a focus on higher rep ranges and increased volume this plan is specifically designed to help you gain size.
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12 Weeks
Gym
A high volume, push, pull, legs approach, supported with both high intensity and steady state cardio, this plan will help you lose fat and build muscle mass to build your ultimate physique.
9 Weeks
Home
Designed to help you build muscle & tone up using only a small set of dumbbells & a resistance band, this plan utilises a hypertrophy training style to help you build muscle and sculpt your dream body.
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12 Weeks
Gym
Pack on muscle mass and get absolutely jacked with a plan focussed on hypertrophic rep ranges and utilising a push, pull, legs split.
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