Just like many of my clients have done today when I started out on my own fitness journey I sought help.
For me the building blocks on which I based my development lay in learning and in particular a book called ‘The Diet Plan’ which opened my eyes to the benefits of nutrition and how to best fuel for your ambitions.
The author of that book was one Neil McTeggart, a man with over two decades training experience (15 years coaching) and one of the most sought after trainers in Belfast.
As many of you know I have set a goal to help 2000 people to better lifestyles in 2015 and just as I did in the beginning, when I needed help I turned to one of the industries’ experts.
Neil McTeggart has kindly agreed to be the first in series of guest writers for my blog. Listen up folks, this man knows his stuff
Tell us a little bit about yourself?
I started training in 1996 and moved into a fitness instructor role a few years later. In 2003 I had been training for 7 years and coaching for about 3 so I made the move into PT. In 2007 I entered the Mens Health Cover model competition and made it to he finals after beating thousands of guys. Mens Health offered me the job as online fitness editor and during this time I wrote my Diet Plan based on my simple approach to getting leaner. I moved through a few gyms and studios until setting up the Ironfit Performance Playpark in Belfasts Titanic Quarter in 2014. The Play Park had to close as the building had a change of use so me and the guys set up our own things. Im currently based in Bangor and have a small studio working 1:1 and with small groups. Ive changed a lot of my working strategy to focus on my own training again and spend more time with my wife and kittens 🙂
How did you get to where you are now?
I was lucky in that I started PT in NI when very few were doing it. I stuck to my guns and focused on strength training while new PTs arrived on the scene spouting cardio benefits and ‘functional’ training. This focus on strength and performance over cardio and gimmicks kept my clients transforming and my business was built on word of mouth. At the start, PT was seen as something only suitable for the affluent or lucky few, so getting clients to realise they could benefit even just from a few sessions took some time. As the most qualified PT in one gym I paid the most rent to work there. This was always annoying, as while I could charge slightly more, I felt experienced and knowledgable coaches should be cut some slack rent wise. Paying rent to clubs and investing a lot in courses isn’t cheap and in my 20 years training I’ve paid prob 90,000 in gym rents and education. Ive forgotten how many ups and downs Ive had and the reasons behind them all but I wouldn’t change it.
Tell us more about Ironfit?
Ironfit was set up by Irish and Ulster Rugby player, Stephen Bell. He asked MMA coach Pol Murray and rugby player Niall Greenan to come aboard and they began making fitness ‘hustle’ videos and expanding the Facebook content. I knew Pol through BJJ over the years and he spoke to me after I mentioned I loved the Ironfit page, hustles and overall vibe. Stephens missus Aga is a bikini competitor and coach and together the five of us made Ironfit. The Park was set up and we brought on a few more guys to help out, most of which now work in Nialls hub in Belfast
What about your new gym set up?
After coaching for so long I wanted to wind things back so I put a studio at home and grouped a lot of my PT clients into small groups. This has gave me a lot of my own free time back and Im currently filling that time with an internship through GMB (Gold Medal Bodies). I have to train everyday and record my workouts for coaches etc for the next 3-4 months so having the time to do this is great. For so long I didn’t get to train myself instead focusing on everyone else. I burnt out and felt the time was right to scale back.
What do you believe is a client’s biggest obstacle when trying to reach their goals?
Its hard enough getting in shape when you do the right thing yet alone the wrong thing. People need to do their homework when employing PTs and stick with the programme when they do find someone worth their weight.
What are your thoughts on nutrition, calorie counting, eating clean etc?
I’ve experimented with food loads over the years and keep it really simple these days. I studied nutrition under Premier Nutrition, Dr Berardi phd (precision nutrition) and just a few weeks ago did a course through life therapies looking at more of the mental side of nutrition and weight loss. After all is said and done I returned to keeping it simple. Some guys are very paleo minded while other laugh and go full ‘iifym’. I don’t follow any diet that feels like a diet apart from the whole 30 anti inflammatory diet which I did this time last year. People are so confused over types of diet etc that they forget how to tune into their bodies.
If you could sum up fat loss in one sentence what would it be?
Focus on protein, satisfying hunger, not eating too much shite and not stressing over food. We try to control diet which in many ways is like controlling breathing or heart rate. We need to let the body tell us a bit more rather than obsessing over fads and numbers.
Im working on my new diet plan which I have renamed “operation sexified’ because the more you study clients and diets the more you realise getting buff has so little to do with food but how you think about food. Mind = blown!
What should people do if they are not getting results?
Seek a good coach like yourself and record data for a time i.e. food diaries and training diaries.
To get that lean athletic bikini body do you think weights, bodyweight or cardio is best? Do calories matter?
Chase strength complexity and intensity. Complexity i.e. press up to dips to ring dips to muscle ups. Intensity being a bodyweight deadlift to double bodyweight deadlift. Calories do matter yes but having fun with training and learning to rest is also key. Cardio wise pick something you enjoy and do it because its fun not because it affects your calories.
We want to know more about your wife’s amazing fitness story and how she stays motivated, she looks brilliant! How did she do it?
Jen was 12’10 at her biggest and I remember her crying trying on a dress when we stopped by her mums one day. From that day we decided to never have that situation again. Jen didn’t diet or do anything mad. She is the total king of consistency and while other girls hop from gym to gym and diet to diet jen just made the most simple of changes with things like wine at weekends and not all week etc.
She was 8’6 at her lightest and now sits around 9’7 and looking super strong and healthy. Her best chin ups at the mo include bodyweight with a 25.5 weight attached 🙂
This was supposed to be a quick fire round but Neil dropped even more knowledge bombs for us.
What are your favourite 3 exercises for building muscle?
It has to be:
1/ deadlifts
2/ barbell split squat
3/ bent over rows
I hate these sorts of questions because there are so many answers and context is king. Lower body intensity its hard to beat deadlifts. It hits everything from calves to traps, grip to abs. I could go squat for number two but everyone says that so Ill opt for a single leg variation. Strength coach Mike Boyle talks about deficits in that you might have a 100kg back squat but can handle say 60kg per leg on split squat then a split squat is better. I find single leg work great for growth, especially VMO (inside of knee), because any time I squat I hate high reps and always opt for more weight less numbers. The bent over row again is just one of a million choices. I love it because a strong and muscular upper back also improves posture and helps the chest really pop.
What is your best feat of strength?
Im on a gymrat to gymnast journey at the mo. I’ve had 70kg added to me for chin ups and 80kg on dips but have never hit a full one arm chin up or one arm handstand; these are future goals. I had a 150kg front squat ass to grass, 140kg for 12 back squat ass to grass, 220kg for 5 deadlifts, 100kg bench for 25 after a 160kg max and 100kg overhead squat. I was never powerlifting standard but didn’t have weak areas as such. I love feats of strength that also have a lot of skill involved so future goals are less about grip it and rip it and more about strength meets balance, control and elegance.
Is there a staple exercise in your clients programs?
At the minute, hanging retractions. I have clients hang as often as possible in pursuit of chin ups / pull ups and lever strength. Along with the standard squats etc but hanging retraction is an important one not utilised by many.
What is your favourite heathy meal?
Tuna steak and rocket with some dressing. I can’t have tinned tuna which is my least favourite food but tuna steak and normal steak are awesome.
What is your favourite cheat?
Definitely Chinese. Salted chilli chicken, chicken fried rice, chip with curry and a full fat coke! Beaut.
What is the biggest obstacle holding people back?
Its hard to get in shape doing everything right and with good coaches. People choose shitty coaches or opt for cheaper options. Most of my day is helping people who have spent months and lots of money listening to over confident, under qualified coaches. When people fail the coaches blame them for not following the starvation diet right or by not adhering to ridiculous workouts. Seek out coaches who help you overcome obstacles rather than a bad coach who becomes the obstacle.
If you could be a super hero who would you be?
A good shout. Probably Superman because he has the most skills and Im a big fan of being able to do loads of stuff. Skills are cool whereas the likes of Batman just has a good inheritance.
If you could train any person in the world who would it be and why?
At the risk of going soppy it’s the guys and girls I have now. Taking a mum of 2 and getting her to do weighted chin ups or taking a guy from injured shoulders to handstands is a great feeling.
You can find Neil on these social media platforms……. Facebook at NEILMCT.COM & Instagram at NEILMCT
I hope you find the information useful and as always please share with your friends to help spread the word. #helpfitness2000
PS don’t forget to check out Neil’s ebook ‘THE DIET PLAN‘ <<<<< Click here <<<<<