The Northern Irishman – currently based in Amsterdam – has featured in Men’s Health, Women’s Health, the BBC and was also a writer for the MyProtein website.

Introducing Ru Anderson, owner of Exceed Nutrition and author of best-selling book High Performance Living.

In the first of a two part series, the fitness and nutrition expert speaks to Weight Training Is The Way about….

>> How following the typical advice in fitness magazines and bodybuilding forums was “destroying his health”.

>> The two important things Ru neglected in his mission for more muscle.

>> How his approach to training and nutrition has changed since.

>> Why 8+ hours of sleep per night is a top priority for him.

>> Why the food you eat could be making you ill – and what to do about it.

>> A big, but often ignored, factor in building muscle and strength.

“I was overweight, felt pretty horrendous and my performance in day-to-day life wasn’t much better…”

Not the kind of thing you’d expect to hear from someone like Ru Anderson. He’s in amazing shape – and has helped countless clients to transform their bodies and health.

But that was the situation over a decade ago as the health and fitness expert first went down the bodybuilding road and made the mistake of listening to the mainstream advice in fitness magazines and online forums.

Dodgy diet advice, overtraining and crappy supplements all fully focused on muscle and size…

But with little thought towards digestion, energy levels and overall health.

Ru said: “In my mission to add large amounts of muscle, lean up, and build my strength, I forgot about two other major components: how I felt and how I performed.

“And I didn’t realise how they would radically affect me.

“I was so focused on changing the outside of my body, that I neglected (and ignored) how I was feeling and performing on the inside.

“I was doing a lot of hard ‘bodybuilding’ training and following the typical magazine nutrition advice.

“The result? I got overweight, felt pretty horrendous and my performance in day-to-day life wasn’t much better.

“I was constantly fatigued from the intense training, lacked concentration throughout the day, and had little energy left for any other activities.

“Aside from my dedicated ‘gym time’, I was pretty damn useless.

“To top it off, the mainstream nutrition advice I was being told to follow by magazines and forums was actually destroying my health, giving me IBS symptoms and skin issues like acne.”

He added: “It was clear I had to find another way.

“So, armed with my new goal, I decided to study and experiment with a huge number of nutrition and training protocols.

“After throwing out the rubbish (which was most of it), I was left with a surprisingly powerful yet pretty simple set of principles.

“I’ve since gone on to prove them time and time again. These principles allow me and my clients to create and maintain healthy, lean, strong and energetic bodies.

“The biggest benefit from these changes is that I was able to achieve the body and health I had initially set out for.

“This also enabled me to complete at national level in Natural Bodybuilding competitions, which was an incredible experience.”

Through his company Exceed Nutrition, the Northern Irishman has coached many people on improving their nutrition, health and lifestyle.

Men and women of all shapes, sizes and states of health have gone on to great success after introducing Ru’s dietary principles.

I asked Ru what common mistakes he sees people making when they first sign up for help in improving their diet.

He said: “A lot of my clients are motivated for change, which means they jump straight in and go ‘all out’ from the start.

“This usually leads to burning out and all of the extra effort is not usually so quickly rewarded. This can then result in a drop in motivation and interest.

“Changing your body can be a slow process, so trying to use every trick or strategy from the offset is not usually a good idea.

“So instead we start with the least amount of changes we need to achieve weekly results and progress.”

Here at Weight Training Is The Way, the number one goal is to help guys who struggle to gain muscle get in the best shape of their life.

I asked Ru how guys can not only look great on the outside, but feel amazing and perform at the top of their game too.

Ru’s Top 3 Tips for Looking, Feeling and Performing at Your Best

#1 Focus on recovery

“A big factor to bigger muscles and greater strength is the ability to fully recover from your training efforts. Train hard, but ensuring you can recover from it is key.

“Many magazines and programs can push your recovery abilities too far, because they have been created by athletes or those using assistance.

“Find a program that you can train hard with, but recover fast on.” 

#2 Focus on sleep

“Understanding the power of sleep and how to get as much high quality sleep as possible is one of the healthiest things you can do.

“We can all relate to how loss of sleep can take its toll on our energy, mood, decision-making and ability to handle stress.

“Sleep should therefore be your top priority. Many people try to sleep as little as possible, but just as exercise and nutrition are important to look and feel your best, so is sleep.

“No other activity delivers so many benefits with so little effort. Sleep has a direct correlation to the quality of your waking life. A must for me each night is 8+ hours, and I find most people do well on this too.”

#3 Remove food sensitivities and intolerances

“In today’s busy society, it’s our lifestyles, nutrition and environment that hold us back and put negative strain on most of our body’s systems. The digestive system is one of these systems.

“There is a strong argument from alternative medical practitioners that the food we eat is a frequently overlooked origin of disease.

“With a food allergy or sensitivity, the problematic food can set up a cascade of immune and chemical reactions in the body, usually within days (if not minutes) of ingestion.

“If this food is continually consumed over time, it can cause an on-going inflammatory reaction on the lining of the intestines, which can result in the lining becoming unhealthy.

“Our gut prevents dangerous toxins and compounds getting in whilst the foods and water we consume to enter the body.

“When our gut is not working optimally, or is in a state of distress, these dangerous compounds can enter our system, yet the body will not fully absorb key nutrients from food.

“Basically, look after your gut in every way possible.”

• Next Wednesday we’ll publish Part II of our interview with Ru where he reveals his weekly training regime, how he first got into lifting weights as a skinny teenager….and also shares one of his awesome favourite healthy recipes with us.

The post Interview With Nutrition Expert Ru Anderson – “The Dangers of Following Typical Bodybuilding Advice” appeared first on Weight Training Is The Way.

That all your good work getting in shape over the past few months is going to be wasted by the time Christmas dinner is finished?

That you’ll be looking like a giant stuffed turkey by the time 2017 arrives?

Stop stressing. Christmas time only happens once a year so you should eat a muthaf*ckin’ feast, get drunk, be merry, and make a fool of yourself.

BUT if you also want to…

• Avoid the hangover from hell.
• Avoid extra flab around your waist.
• Preserve your muscle and stay lean.
• Get back on track with your training and clean eating much more easily.

Here are my 5 simple steps for doing just that.

1 Choose savoury over sweet

We all want to eat till we feel like a balloon at Christmas, let’s be honest. There are so many treats on offer that we’re like Hungry Hippos munching whatever comes our way.

Best tip I could give you is to give the chocolate, desserts, and all the sugary stuff in general a bodyswerve – and opt for the savoury foods instead. Cheese and crackers is a much better option for your waistline than double chocolate gateau.

Yeah cheese contains fat but that fat serves a purpose, being used by the body for tasks such as hormone production and supporting the immune system.

Sugar on the other hand is dead calories and excessive amounts are converted into stored bodyfat.

2 Have a mini fast after your feast

If you intend on eating enough to feed a small village on December 25 alone, then it would be a good move to have a mini fast afterwards.

By that I mean extend the break between the last thing you ate on Christmas night and your first meal of December 26 to between 14 and 18 hours. (Basically skip breakfast the next day).

Two reasons for this. Firstly, it will give your digestive system a well-needed break. Secondly, this mini fast runs down your body’s glycogen stores and your body is forced to turn to bodyfat for fuel. (Meaning your belly looks less like Santa’s).

Repeat this each day over the Christmas and New Year holidays and you’ll have no worries about piling on weight.

3 Drink spirits instead of beer

Too much booze is a bad idea in general for countless obvious reasons I don’t need to shout about. But some are worse than others.

Beer, for example, is heavier on carbs and calories. The majority come in at over 130 calories – and some of those have as much as 24 carbohydrates. Not good news for your belly.

Wine is the next best option with around 100-150 calories per 5 ounce glass, and only around 5 carbs. The benefit of wine is that it contains the antioxidant resveratrol, which studies have shown may be able to lower bad cholesterol while boosting good cholesterol.

The number one option would be to drink spirits such as whisky, gin or vodka – but not with sugary mixers! Sipping these drinks with a little soda water, or with some ice, is a much healthier alternative.

One serving of vodka has around 95 calories and zero carbs, while gin has 110 calories and zero carbs.

4 Rehydrate

Stuffing your face with food and alcohol over the Christmas period means there’s much more chance you’ll end up dehydrated. Even slight dehydration can affect your mood, energy, and leave you feeling like crap.

It can also lead to you craving sweet foods (one of the reasons we all eat junk food when we’re hungover).

The answer? Have the odd glass of water with your meals and in between your drinks. Also, down a pint of h2o before you go to sleep…your head will thank you for it the next day.

5 Load up on veggies

Vegetables are naturally low in fat and high in fibre. They’ll also provide you with essential vitamins and minerals that junk food robs your body of.

They’re also alkaline forming, meaning they help bring the body back into balance when eating acidic foods like turkey, chicken and meat.

There’s usually plenty of roast potatoes, carrots, parsnips etc on the table at Christmas time. Load up on them.

As for the Brussel sprouts. I’d rather eat a sweaty sock.

Christmas and New Year is a time when we should cut loose and drink and eat plenty. Especially if you’ve been eating clean and training hard for months….so don’t hold back or feel guilty.

The five steps listed above will simply limit the impact of festive feasting and partying – and help keep you in shape.

* And if you’re looking for help in kick-starting a body transformation and improving your health in 2017 then book a FREE coaching call with me via this link: http://meetme.so/weight-training-is-the-way

The post 5 Simple Steps For Staying Lean Over Christmas appeared first on Weight Training Is The Way.

Us guys lift weights at the gym because we want to look good, let’s be honest.

Bigger chests, developed arms, six pack abs. We’re all chasing the same things.

But that all becomes pretty irrelevant if we’re feeling crappy. What’s the point in looking like a Greek God on the outside if you feel like a beaten-up beggar on the inside?

In this article you’ll learn…

>> Why healthy testosterone levels are so important – and how to raise them naturally.

>> Why the female hormone estrogen could be killing your sex drive – and how to clear it out.

>> How three dried Indian fruits could help sort out your dodgy digestive system – and transform your health overall.

>> About the special oil that works like a dream for sleep problems – even for insomniacs.

>> Of the vitamin and mineral combination that can boost your testosterone levels and increase your muscle strength.

Interested? You can read this article in less than 4 mins….

There’s so much knocking us off balance these days that it can be a pretty tough job maintaining optimal health and staying at the top of your game.

Super stressful jobs, family issues, junk food everywhere we look…it’s no wonder we end up feeling run-down, tired, and pick up colds and all sorts of ailments left, right and centre.

Our health should always be our priority, even before our family. Because if you ain’t healthy you ain’t much use to anyone else.

Here are my top 5 powerful supplements for men for optimal health. All natural – either made up of herbs or a combination of vitamins and minerals.

I’ve had awesome results with each of these and will continue to use them when needed.

(Disclaimer: I am not a medical expert. This is just friendly advice. Do your own further research).

That is all.

Myomin

We are our hormones. And if they’re out of whack then you’re life is also going to be all over the place.

Forget feeling energetic, alert, calm, balanced if hormones are out of balance.

Forget performing at your best, building muscle and burning fat effectively.

What knocks them off balance in the first place? Stressful jobs, lack of sleep, relationship problems, family issues, accident trauma, our environment, even the food we eat…

…Basically our normal fast-paced lives in the 21^st century.

Myomin is amazing natural supplement that does two very important jobs. It clears out excess estrogen (which is a big problem for us guys) and balances our hormones overall.

Men should have a higher ratio of testosterone to estrogen, and vice versa for women. When we’re faced with life’s stressors on a lengthy basis our estrogen levels rise.

Paradoxically, when estrogen increases in men the brain sends a signal to the testes to stop making more testosterone and we wind up with lower ‘T’ levels too.

The result? Your sex drive is brutally murdered.

Symptoms of high estrogen levels in men include: low libido, belly fat, loss of muscle mass/struggle to build muscle, weight gain, feeling tired, depression, prostate problems. More info can be found in this article.

Costs: £33 online via Amazon by clicking here.

Lasts: 20 days to 1 month.

Effectiveness: 9/10

Value: 8/10.

Want more info? Check out this video by author John Gray, who has been studying hormones and natural treatments for 35 years.

Aggressive Strength Testosterone Booster

It’s estimated that around 5 million men in America have low testosterone levels. I’m not sure how many here in the UK.

But if you do then it will affect more than just your sex life. A man needs healthy testosterone levels to feel vital, driven, and perform anywhere near at his best.

Testosterone levels generally gradually drop from around age 30 onwards but other factors can have an impact. These include obesity, excessive boozing, injury to the testicles, infection and chronic stress.

This article explains why our stressed-out lives are a kick straight to our testes and T levels.

The symptoms of low testosterone are similar to high estrogen and include: low energy, low sex drive, poor mood, depression, erectile dysfunction.

Blood tests can confirm your testosterone levels. But here’s another simpler test: if you’ve not woken up with an erection in a while then chances are your T levels are low.

Aggressive Strength Testosterone Booster is an awesome supplement for raising testosterone levels. It is made up of three natural herbs, bulbine natalensis, mucuna pruriens and stinging nettle root, which have been proven to stimulate the body to produce more testosterone.

It was developed by American hormone optimisation expert Mike Mahler, who insists it’s the best natural testosterone booster on the market.

Guys leaving reviews on his website seem to agree, especially Todd Smolen.

He said: “Pardon the vulgarity here, but my erections feel like a sledgehammer, and my wife jokes that she is with a teenager.”

Costs: $69.95 online by clicking here.

Lasts: 4-6 weeks.

Effectiveness: 9/10

Value: 7/10 (not the cheapest, but there are better deals when buying several bottles).

Triphala

We are not what we eat. We are what we absorb.

The digestive system is so important when it comes to good health, building muscle, and the body functioning properly overall.

Around 70% of our immune system is located in our gut. If your digestive system is messed up then you can bet you’ll be feeling it elsewhere.

Tiredness, low energy, skin problems, hair issues etc can all be traced back to digestive issues.

And it makes sense…

Gut not breaking down food properly >> nutrients not available for our cells >> vitamin and mineral deficiencies occur >> various ailments appear.

What causes digestive disorders? Bombarding your body with junk food, chronic stress, food sensitivities and intolerances are among the main culprits.

Having overcome serious digestive issues myself, it’s a huge topic for a completely difference article.

But here are my two quick tips for tip top digestive health…

Eat fermented foods…and take Triphala.

Triphala has been used for thousands of years in Ayurvedic medicine and is considered one of the greatest herbal formulations in India.

Made up of three dried Indian fruits (Amalaki, Bibhitaki and Haritaki), its many benefits include detoxifying the body, cleaning out the gastrointestinal tract and improving digestion.

Feeling constipated, bloated, run-down? Triphala is the answer. I’ve tried countless supplements when it comes to improving digestive health…and nothing compares to Triphala.

It acts as a mild laxative, cleanses internally, supports the proper functioning of the bowel and increases absorption.

It’s also an antioxidant, fighting damaging free radicals in the body…

It also improves circulation…

Reduces high blood pressure…

Studies have shown that it also fights cancer…

Don’t think I need to say any more.

Costs: £13.70 online via Amazon by clicking here. 

Lasts: 6 weeks.

Effectiveness: 10/10.

Value: 10/10.

Looking for more info? Read this: Triphala Powder Benefits.

Magnesium oil

This is one supplement that EVERYONE should be taking each day. The mineral magnesium plays such an important role in the healthy functioning of the body – yet it is estimated that 75% of people living in the Western world are deficient.

Supplementing with magnesium oil is hugely beneficial for people lifting weights and other athletes because it relaxes and soothes sore muscles, speeding up recovery times following tough workouts.

Struggle to get a good night’s sleep? Magnesium is your dream supplement.

It aids a deep, restful sleep as it calms the nervous system by inhibiting cortisol and adrenaline (two major stress hormones). Proper sleep is so important to muscle development and overall health.

Magnesium is another top tool for helping to balance your hormones – and it has an unbelievable calming effect when you are stressed. Lather on the oil and feel the difference within one hour!

Magnesium has a huge list of health benefits and is best used as a transdermal oil as the mineral is absorbed better through the skin. Here are just a few of its key benefits:

• Reduced muscle aches, pain, cramping and spasms. It has even been shown to be effective treating conditions such as fibromyalgia.
• Improved moods.
• Increased energy levels.
• Healthier skin and fewer outbreaks of psoriaris and eczema.
• Quicker recovery from injuries.

Ancient Minerals is a quality brand. For best results use around 10 sprays on each arm – or on areas of the body where you’re sore/injured.

Give it around a week to feel the effects – as it is likely you have been chronically deficient in magnesium for a while.

Costs: £21 online via Amazon by clicking here. 

Lasts: 8-10 weeks.

Effectiveness: 9/10.

Value: 10/10.

Want more info? Check out this article: The Benefits Of Magnesium.

ZMA

Another essential, tremendous, and inexpensive supplement mainly used by athletes and weightlifters.

This combination of two minerals and one vitamin is a potent mix for recovery and growth because it assists in hormone production and achieving deep levels of sleep.

Training hard in the gym consistently can lower levels of testosterone, as can everyday life stresses as mentioned earlier.

ZMA has been clinically proven to increase anabolic hormone levels and muscle strength in athletes. Studies have shown that it can increase the testosterone levels of men by around one third.

Another important tool in a man’s arsenal for proper night time recovery.

Costs: £15 online via Amazon by clicking here. 

Lasts: 6 weeks.

Effectiveness: 9/10.

Value: 10/10.

Want more info? Check out this article: ZMA – More Than Just A Sleep Supplement.

Ranging from just £13,70 to £50 each, these supplements could cost you less than a night at the pub.

And they don’t come with a hangover. Well worth the investment because, as one wise anonymous dude once put it…

“If you don’t take care of your body, where will you live?”

• If you enjoyed this article, or think the advice can benefit someone you know, then please share using the social media share buttons below.

The post 5 Awesome (Natural) Supplements That Could Transform Your Health And Performance appeared first on Weight Training Is The Way.

Stuffing your face constantly can be a pain in the @ss. Problem is, if you’re a guy like me who has always found it hard to put on weight, then you’ve not got much chance of gaining muscle mass if you don’t bump up your calorie intake.

So what’s the answer? Eat 6, 7, 8 (or more!) times per day? The majority of folk in the health and fitness industry tell us to “eat lots of small meals and plenty of protein,” after all.

I tried that on and off for the best part of 10 years and guess what happened? It made me feel bloated, miserable, crappy and like I was on some sort of strict diet.

Here’s a better solution: calorie dense power shakes.

By this, I mean healthy shakes you easily make at home that cram in calories – and most of the nutrients your body needs for the whole day!

It’s this easy… 

But why more calories?

• A kilocalorie (kcal), better known as calorie, is a measure of the amount of energy in our food. It supplies our body with fuel to get through the day, our activities, our workouts etc.

• Slimmer guys who struggle to gain weight like myself often have a higher metabolism, meaning the body burns through calories rapidly.

• Wolfing down enough calories every day helps to preserve muscle mass and build upon our gym efforts.

Power shakes make life much easier! All it takes is a blender, a few select ingredients, and less than five minutes to whizz up a liquid meal that can account for a huge chunk of your daily calories.

I have a 1,000-1,100 calorie shake for breakfast most days of the week – and that supplies me with 1/3 of the fuel I need for the whole day to maintain and build muscle.

I’ll provide you with my two other favourite shake recipes below, but first here are five great reasons for shaking up your diet with power shakes.

The benefits of power shakes

#1 Easy to make

You don’t have to be Gordon Ramsay to make this ‘meal’. It’s just a case of chucking all the ingredients into a blender and hitting the power button.

#2 So convenient

No knife or fork required either. Or sitting down at the table. Pour the mixture straight into a shaker and you’re good to go.

I usually make the shake at night and then grab the shaker in the morning as I’m heading out the door.

#3 Crammed with vitamins and minerals

All the ingredients used are whole natural foods. As they have not been cooked or processed in any way, they retain all their goodness.

This means you’re getting plenty of vitamins and minerals your body needs to nourish your cells (….along with great sources of protein for muscle repair and growth).

#4 Easy to digest

There are two reasons for this. First one is obvious – the food is mixed with water and liquidized to it’s easier to consume and for the body to break down.

Secondly, not cooking or processing the ingredients preserves their natural enzymes which makes it easier for them to digest.

#5 Outrageously good tasting

These are not some kinda rank tasting shakes like you get with people detoxing. The fruits, spices and fats combine to give them awesome flavour. I could actually live on these shakes!

Here are my two other favourite recipes…

Shake up your diet with more healthy fats

The recipes above all contain around 40-50 grams of protein, along with 850-1,000 calories…because they contain ingredients with higher levels of fats such as nuts and coconut milk.

Protein and carbs each contains 4 calories per gram, while fat contains 9 calories per gram. Therefore, if we switch our attention to fats (the good kinds) in our shakes then we can bump up our calorie numbers.

Forget all the crap you’ve heard about fat being bad for you. (That’s a whole different blog post).

The recipes below are filled with healthy fats that are important for various functions including manufacturing hormones, nervous system health and supporting the immune system.

They’ll also provide plenty of fuel to help you hit your calorie targets and support your muscle building goal.

How many calories to build muscle? Here’s a simple formula…

How many calories we require each day depends on various factors including sex, age, height, weight, and activity levels.

But without getting too complicated, here’s a rough equation for working out how many calories you need to gain weight and support muscle mass development.

Bodyweight in lbs x 17 = number of calories

What To Do Next…

Buy a blender – not a juicer – and stock up on the ingredients listed above. You can get a decent one like this online via Amazon for less than £30.

A power shake…

• Takes only 2-3 minutes to make every day.
• Is nutritious and crammed with plenty of vitamins and minerals needed for a healthy functioning body.
• Packs a protein punch for muscle building.
• Will supply you with a large chunk of your daily calories – without having to eat to the point where you feel like a balloon.

The post The Secret To Getting In Enough Calories To Build Muscle appeared first on Weight Training Is The Way.

…These were common responses I received when I recently emailed Weight Training Is The Way followers and asked them, “What is your biggest challenge to getting in great shape?”

Maintaining a healthy diet is where most of us crash and burn. I mean, who wants to eat clean when we can get down and dirty with takeaways, sweets, booze…and some more booze?

Problem is, you’ve got no chance of getting in the shape you want if you don’t get your diet dialled in alongside your gym efforts.

But we’re not interested in lectures, this article is all about how to trounce temptation – and make sure the wheels don’t come flying right off the healthy food wagon.

>>> Like the times you’ve had a crappy day at work and can’t be bothered cooking anything decent…so you phone a Chinese takeaway instead.

>>> Or you’ve cooked up a healthy dinner…then eaten half a packet of biscuits afterwards while watching TV.

>>> Or the mornings you’ve rushed out of the house without breakfast…and swing by McDonald’s drive-thru for some bagels and hash browns on the go.

Any of these scenarios sound familiar? We’ve all done it. But there are some top tactics you can use to avoid falling into the junk food trap over and over again.

I’ll serve up my seven strategies for eating clean. They are hugely effective 97.6% of the time. (C’mon, you’re allowed to eat and drink your own bodyweight at Christmas, your birthday, and one day every September).

These are seven simple, practical steps you can take that will always lead to making healthier food choices.

• Even if you’ve constantly struggled with your diet.
• Even if you think about junk food more than sex.
• Even if you’re smashing cake into your face right now.

Super Quick Definition of Eating ‘Clean’

First, what exactly is eating clean? Here’s a very brief outline.

Limiting or eliminating….

• Foods and drinks high in sugar. (Soda, chocolate, donuts, cakes, desserts etc. Excess sugar = excess fat).
• Fast food. (KFC, McDonald’s, takeaway meals etc. These are largely loaded with trans-fats which are damaging to the body).
• Alcohol. (No need to go tee-total, but cutting back on booze can play a big part in maintaining a healthier diet and lifestyle overall. More on that later).
• Microwave ready meals. (The box may say ‘low fat’ or ‘healthy option’, but these meals are usually high in salt and sugar to disguise the fact that they’ve been stripped of their natural goodness).
• Other highly processed foods. (If the ingredients list on the food packaging is long and has lots of e-numbers, or crazy sounding additives such as Sodium methyl p-hydroxybenzoate, then it’s best to steer clear).

Having more of these instead…

• Whole, natural foods. (The stuff that grows on trees, in the ground…you know, fruit, veg, nuts etc that our ancestors ate and we gradually replaced with Big Macs and pancakes).
• Home-cooked meals. (By preparing more of your meals from scratch you can choose fresh, healthy ingredients – and know exactly what’s on your plate).
• Herbs and spices. (Instead of lots of sugar and salt to flavour your food).
• Water. (Studies indicate that a large chunk of Americans are chronically dehydrated, which can lead to various health problems. Women should shoot for at least 2.5litres per day, while men should aim for 3 litres).

Seven Simple Steps to Cleaning up Your Diet 

#1 Avoid alcohol

Not simply because the booze is bad for you, but because of how much garbage we eat afterwards. Hangovers lower our blood sugar, make us feel terrible…and what do we do to feel better?

Eat mountains of junk food. Hungover people naturally crave sugar, fat and simple carbs as a quick way to raise their blood sugar levels.

Now I’m in my thirties, hangovers don’t just hang around on a Sunday…I’m still feeling it by Tuesday morning!

#2 Cook double the amount of food for dinner

Then take it into work for lunch the next day. This is an easy healthy habit to get into.

Cooking freshly-made healthy dinners regularly at home is the way forward for eating clean – and you can kill two birds with one stone by cooking plenty and munching on the rest for lunch the next day.

It means you won’t buy fast food or an unhealthy option from the work canteen.

#3 Don’t buy in garbage

If there are chocolate, biscuits, potato chips etc in your cupboards within easy reach then they’re going to get devoured at some point. Just remove the tempting foods completely by bodyswerving them at the supermarket.

Stock up on healthy snacks instead such as packets of nuts and raisins, hummus, and oatcakes and natural unsweetened peanut butter (my favourite snack which is really filling).

#4 Refrain from hitting that ‘snooze’ button 23 times

If you regularly get out of bed late and rush around in the morning your diet will always suffer. It’s hard eating clean when you’ve only got 30 minutes to get showered, dressed, brush your teeth, get to work…and then think about filling your belly.

Set the alarm a bit earlier than normal, keep your filthy paws away from that snooze button, make yourself a delicious dish, and eat it in a civilised, non-manic manner.

Which takes us on to the next tip…

#5 Get breakfast ready the night before

Want a foolproof way of getting your day off to a healthy, clean eating start? (Like, if you don’t trust yourself not to hit the snooze button constantly).

Make a healthy breakfast shake the night before. For 10 clean eating smoothie recipes click here.

#6 Think about how crappy you’ll feel afterwards

The treats, sweets, and fast food are hard to resist sometimes because they taste so good. That’s usually what’s on our minds when we get stuck into the less than healthy food.

But how do you usually feel after a splurge when you’ve been trying to eat clean? (Like that wee guy pictured above?)  ^^^

The guilt usually kicks in pretty sharpish, doesn’t it? And there’s a fair chance you’ll feel bloated, tired, maybe even a bit sick after a large fast food meal.

When you’re struggling with the temptation of junk food, first focus on this familiar not-so-good feeling that usually occurs after you go off the rails. It takes a bit of practice and perseverance but it can help you stay on track.

#7 Cut yourself a bit of slack at the weekend

Making the right food choices consistently is hugely important, but don’t treat eating and nutrition like some sort of military exercise. It’ll never work – as most fad diets prove in the long run.

You’ll only end up miserable and back at square one. Going round in circles.

Instead, why not focus on eating super clean Mon-Fri, and then cut yourself a bit of slack at the weekend?

Enjoy your favourite takeaway meal on a Saturday night with some wine. Or popcorn and some chocolate while watching a movie.

As long as you don’t go overboard, you’ll still be able to make progress in your health and fitness goals.

Knowing the rules are relaxed a bit at the weekend makes it much more likely you’ll stick with the clean eating masterplan for the majority of the week.

• Have you got any other tips for eating clean? Leave a comment below.

The post How To Finally Eat Clean….97.6% of the Time appeared first on Weight Training Is The Way.

#truestory

I was one protein shake away from sleeping with The Terminator!

I’ll get on to that in a minute, but first let’s talk about all this protein we’ve been ramming down our throats in the quest for more muscle.

Us weightlifters are generally pretty obsessed by protein, aren’t we? Eggs for breakfast, chicken for dinner, protein shake straight after our workout.

What goes with it…whether it’s wholegrain bread, vegetables, pasta…is usually an after-thought. (I’m usually too busy trying to figure out yet another way to cook my chicken breast first because it’s all about the protein).

*** Click here to download our FREE ‘Protein-O-Meter’ nutritional sheet which lists the top protein foods and how much protein each source contains *** 

But is all of this really necessary? Do we really need ALL that protein?

You might choke on your protein shake while reading this but what if someone told you that….

• You could probably cut your protein intake by half – and still build and maintain muscle.
• One of the world’s most famous bodybuilders only ate 60g of protein per day.
• An athlete who was consuming 300g of protein per day was shocked to discover most of it was going to waste…and he was developing worrying health problems as a result.
• Calories are a much bigger factor when it comes to building muscle than you would believe.
• Our bodies can actually recycle amino acids themselves, meaning there is less need for a constant high supply of protein.
• A nutritional author who has reviewed thousands of studies is now warning that our obsession with animal protein is “killing us”, arguing that there is massive amounts of evidence that it is linked to major diseases including cancer and heart disease.

These are some of the key points this article will delve deeper into. But before you read on, we won’t be discussing what type of diet you should be eating, only protein intake. With the arguments for and against the likes of Paleo, vegan, vegetarian etc, you would be here reading all day otherwise.

No, by the end of this article you’ll be in a much better position to calculate how much protein you really need to support your weight training programme and muscle building goals.

To help explain this, it’s quickly back to the short story about my ex-girlfriend.

I bumped into her in the gym last week and she’s really been stepping up her strength training.

She’s in great shape but is always looking to develop more muscle tone, get even leaner and stronger. Like most of us.

In between deadlifts, she whipped out her phone and showed me her new daily calorie and protein targets after getting some training and dietary advice.

“Protein = 180g per day…”

If I had been drinking my protein shake at the time I might have spat it all out over her face.

Why? Because that amount of protein sounded ridiculously excessive for someone of her weight and size.

Let’s put this into perspective….

My ex-girlfriend.

• Weighs 125lbs
• 5ft 5ins tall.
• 180g of protein per day.
• Approx 1.5g of protein per 1lb of bodyweight.

Arnold Schwarzenegger

• World’s greatest ever bodybuilder.
• 220lbs
• 6ft 2 ins tall.
• 150g of protein per day (while competing for the Mr Olympia title – which he won 7 times).
• Approx 0.7g of protein per 1lb of bodyweight (less than half the amount above).

It doesn’t make one bit of sense (…and that’s why Arnie is pulling the confused/constipated face above!)

We all know that protein builds muscle….but, again, do we really need all that protein?

I wanted to find out – before my ex-girlfriend turned into The Terminator.

I did a lengthy amount of research on this topic because, let’s be honest, there’s so much advice out there on diet, nutrition, supplements, macronutrients, micronutrients….that sometimes it makes you just wanna eat pizza and tell the health and fitness world to f*** off.

I was really surprised about what I discovered and it appears that some protein myths that have been spouted by ‘experts’ and the multi-billion dollar protein supplement industry for decades.

Protein Overload

When it comes to building muscle and a strong, lean physique, the vast majority of experts in the health and fitness industry will tell us: “Eat more protein. Eat more protein….then have another plateful of protein.”

We’re told to up our numbers of this seemingly super macronutrient, train hard, and the muscle will come.

The standard advice dished out by bodybuilders is: “You need 1g of protein for every 1 pound of bodyweight.”

Some shoot for even higher numbers, 1.5g-2g, like in the advice given to my ex-girlfriend.

Some articles in health and fitness/bodybuilding magazines (which get paid megabucks for adverts by protein supplement companies funnily enough) tell us we need as much as 300g and even 400g of protein per day to build maximum muscle.

So, while we’re trying to cram in the equivalent of 7 x chicken breasts, 8 x cans of tuna, or half a dozen protein shakes per day, it’s maybe worth asking, who actually came up with these magic numbers? And on what basis do they know they apply to everyone?

This more protein = more muscle idea seems a bit too simplistic. Two very important factors always seem to be ignored/forgotten about:

• Protein absorption – a healthy digestive system can properly process the foods we eat to provide energy, extract the nutrients for nourishing our cells, and help repair and build muscle.

Problem is: a high percentage of people living in the Western world don’t have healthy digestive systems due to the processed junk food that fills our supermarket shelves. The fact that the treatment of heartburn is a multi-billion dollar industry in America is proof of this.

Many of us also live highly-stressed lives, and in times of stress our digestive system effectively shuts down as we go into fight or flight mode…meaning we don’t break down our food as we should.

• Types of protein – there are countless high protein foods we can choose from, but they are not all equal in nourishing the body and building muscle. For example, steak is one of the highest sources of protein, and it also contains a good dose of iron and creatine that you won’t find in most other foods.

It’s hugely popular with bodybuilders – but it takes up to 72 hours to be properly digested by the body.

It’s not unusual for some bodybuilders to eat a steak every day in an attempt to support their weight training efforts and build maximum muscle. While the body is still processing the last one, along with other meals that followed in between, it’s looking highly likely that we’re going to have some backing up of undigested food….and the “more protein, more muscle” plan might actually be going down the toilet pan. Literally.

Is All That Extra Protein Going To Waste?

But how can we know for certain either way? How much of all that protein is actually being utilised by the body?

NOT MUCH – is the answer from Dr Ellington Darden.

After carrying out a unique two month-long protein study on himself back in 1970 and finding startling results, Dr Darden tells us: “The biggest misconception 20 years ago, and still the biggest misconception today, is the belief that heavy weight training requires massive dietary protein intake.”

This isn’t the opinion of just another “fitness expert”. Dr Darden was honoured by the President’s Council on Fitness, Sports and Nutrition as one of the top ten health leaders in the United States.

Back in 1970, as a competitive athlete and bodybuilder for around 20 years he was consuming 380g of protein per day. Half of this came from protein powder and he was also popping all sorts of nutritional pills to aid his muscle growth.

That was until one of his colleagues, Dr Harold Schendel Professor in the Food and Nutrition Department at Florida State University, told him that was way too much protein and he was wasting his time.

Determined to prove he was right, Dr Darden set up a detailed study on his own body.

He said: “For two months, I kept precise records of my dietary intake, of my energy expenditure, and of my general well-being. All my urine was collected and analyzed by a graduate research team in nutrition science.

“Believe me, it was a real inconvenience to have to pee in a large brown bottle, which I carried around with me all day long in a paper sack. It was even more tedious to test my urine scientifically for various vitamins, minerals, and protein content.

“But I figured it would be worth it. Once and for all I′d be able to prove to the doubting scientists of nutrition that most athletes require massive amounts of essential nutrients.

“Boy, was I wrong!

“The results of the study showed that my body was sloughing off, or excreting, large amounts of water soluble vitamins, proteins, and other nutrients.

“Worse than that, it was also determined that since I had been consuming massive doses for many years, I had forced my liver and kidneys to grow excessively large to handle the influx of all these nutrients.

“You may desire your muscles to grow excessively large, but you don′t want this to happen to your liver and kidneys. Physicians say that doing so can lead to several medical complications and eventually shorten your life span.

“Anyway, after studying and understanding the implications of what I was doing to the insides of my body, I made a complete turnaround.

“I wanted to tell my story to other athletes like me. I wanted to get the word out especially to bodybuilders and weightlifters-who read the muscle magazines and flashy advertisements-and purchased the recommended food supplements and gobbled them down.”

The Protein Worries Of A Weightlifter

If you’re lifting weights I’m guessing you’re devouring tons of high protein foods like steak, chicken, eggs, whey protein shakes etc.

We work so hard to build the muscle that we want to make sure we make the most gains afterwards.

We even watch the clock every day to figure out when to guzzle the next protein shake or have our mid-morning snack.

If we don’t our gym efforts will go to waste, right?

The idea of reducing our protein intake – even on the advice of hugely respected experts like Dr Ellington Darden – terrifies most weightlifters (aka protein addicts) like you and me.

Let’s look at some of the main reasons why we’re worried:

#1 Cutting Down On Protein Will Result In Muscle Loss

This is without doubt the biggest worry. The standard advice from the health and fitness industry is more protein = more muscle, and so we keep increasing it as we get bigger and stronger.

Here are three case study examples that debunk this theory.

1 – Mike Mentzer was a bodybuilding champion who won the Mr Universe title in 1978 and in 1979 won the heavyweight class of the Mr Olympia competition…both with perfect 300 scores.

Mike’s daily protein intake….60g per day.

Yes, just 60g per day for a heavyweight competing athlete. Some weightlifters have that amount for breakfast alone.

Mike placed more emphasis on calories than excessive protein intake.

Before he died in 2001, Mike said: “Protein requirements depend almost entirely on your bodyweight, not your level of physical activity, because it is not used as fuel as long as the body’s energy supply is adequate.

“The rule of thumb is one gram of protein per day for every two pounds of bodyweight. There is no reason to buy expensive supplements since the amount of protein can be obtained from any well balanced diet that includes meat, fish or dairy products.

“I maintain my weight at 220lbs and consume about 60 grams of protein a day, less than recommended for my weight, and I’m still growing muscle.”

2 – Dr Nick Delgado is a nutritional expert who tells us the same thing. He insists we require way less protein than we think – and also maintains that sufficient calories are more important.

He follows a vegan diet and only eats around 60g of protein per day. In that case, you might imagine he’s a bit of a weakling eh?

Click here to see a picture of him that might surprise you.

Dr Delgado also holds a world strength endurance record in the Guinness Book of Records for pressing the most weight overhead in an hour (53,640 pounds!!)

In an interview on ihealthtube.com, Dr Delgado said: “It’s just important you get enough calories to meet your amino acid need.

“So if you’re getting somewhere between 45g and 75g of protein, that’s a generous amount.

“The World Health Organisation states that 35g of protein is more than enough to meet the needs of a 155lb individual. A 200lb individual might need say 60g of protein.

“I probably routinely take in 60, 65 to 70 grams of protein.

“I don’t overdo it and my plant-based proteins come from whole superfoods.”

You can watch the full interview with Dr Delgado on YouTube by clicking here.

3 – Of course, we saw earlier that even Arnold Schwarzenegger consumed around 150g of protein per day (0.7g per 1lb of bodyweight).

This is still relatively small for a 220lb guy who was training hard for the Mr Olympia world titles.

Yet, I don’t think anybody could argue with Arnie’s results.

In fact, the above amount was an increase in the run up to competitions. He actually advises 1g per kilogram of bodyweight otherwise (which equates to 1g per 2.2lbs – virtually the same as what Mike Mentzer recommends).

Also, the results of a 2010 study by Atherton, Etheridge et al indicates there is a limit to how much protein our body can actually use.

The trials involved eight healthy men being given repeated infusions of amino acids over three hours, with muscle protein synthesis being analysed throughout.

Protein synthesis increased with the influx of more amino acids – but then it began to decrease even though more amino acids were still being given. This suggests that a limit was reached – and bombarding the body with more protein does not necessarily mean more muscle.

To check out the details of the study click here.

#2 I’ll Lose Too Much Weight

Protein is not the body’s primary fuel supply, carbohydrates are. By eating a sufficient amount of complex carbs and healthy fats too you can ensure the body’s caloric needs are met.

This helps maintain an ideal bodyweight, and has a protein sparing effect allowing you to develop muscle through strength training.

For ‘hard-gainers’ like myself who struggle to add a pound of weight (but can easily lose two or three after a weekend on the booze), it is a good move to focus on increasing healthy fats.

Fat contains 9 calories per gram, while protein and carbs contain just 4 calories per gram each.

On your shopping list add more nut butters, coconut milk, coconut oil, butter, olive oil, avocados etc.

#3 I’ll GAIN too much weight

The complete opposite to the worry above, but a genuine fear for people who have slimmed down by following a high protein diet and by training hard.

Our bodies are all different in terms of composition, metabolism, how well we process some foods etc.

BUT – if you reduce your excessive protein intake and still stick to diet that is largely made up of whole foods (i.e. plenty fresh veg and fruit, whole grains, no processed junk) then it’s very difficult to go wrong…particularly if you’re also lifting heavy weights regularly (as you should) and are therefore speeding up your metabolism.

Can Excessive Protein Intake Damage Your Health?

First let’s deal with the main two scare stories I’ve come across surrounding high protein intake – kidney disease and liver problems.

These arguments are often put forward by those promoting a vegetarian diet such as the Physicians Committee For Responsible Medicine here but, having done some more research, there is no clear evidence this is true.

Short term studies on athletes and bodybuilders, such as these this one and this one showed no evidence of renal function being affected.

The guys at Precision Nutrition also published a detailed article on high protein intake which appears to debunk claims of kidney damage. You can read it by clicking here.

Warnings About Animal Protein And Disease

Dr Garth Davis, an American bariatric surgeon, used to be a “protein addict”. Like Dr Darden who we mentioned earlier, he began properly studying the effects of excessive protein intake after running into some health problems.

Last year he published the excellent book ‘Proteinaholic’, which I would highly recommend checking out.

Dr Davis reviewed thousands of medical studies, and hundreds of meta-analyses and reviews, and fires out a strong warning to ‘proteinaholics’ about animal protein.

He wrote: “After years of intense research, I could come to only one conclusion: people whose diets are high in animal protein have significantly higher rates of chronic diseases: hypertension, cancer, diabetes, heart disease and many, many others, including cataracts, diverticulitis, diverticulosis, inflammatory bowel disease, gall bladder disorders, gout, hypertension, irritable bowel syndrome, kidney stones and rheumatoid arthritis.

“That’s what we know for certain. In emerging research (not yet conclusive) higher animal protein consumption is linked to poor mood, loss of mental concentration, and dementia.

“This conclusion is supported by virtually every large-scale scientific study: massive efforts that followed thousands of people over many years in multiple countries around the globe.”

Our Bodies Are Amino Acids Recycling Machines

When we say we’re eating certain foods in order to get more protein, what we’re really doing is eating to get more amino acids.

Amino acids are the building blocks of protein – and what our bodies require to repair and develop muscle tissue.

We have to get the 9 ‘essential’ amino acids from our diet, and therefore this also fuels the argument that we need to ‘eat more protein, eat more protein, eat more protein…’ to give the body the tools it needs to build muscle.

BUT…what is largely unknown in the health and fitness industry is that our bodies regenerate amino acids. This is revealed in Dr Davis’s book as a result of his extensive research.

He wrote: “Nitrogen balance studies have shown that we are very good recyclers of amino acids. When we break down muscle, we don’t just flush all that valuable nitrogen down the toilet.

“Instead, we metabolize the proteins into amino acids that become available for reuse, to make whatever new proteins are required.”

And yet again, like the other experts in this article argue, Dr Davis insists the focus should be on ensuring there are sufficient calories for supporting muscle growth.

He wrote: “There’s no shortage of amino acids in our bodies. It turns out that calories, not amino acids, are the limiting factor that determines rate and efficiency of muscle building for the most part.

“For our systems to function, and for muscle to be built, we need protein and its metabolites but also energy from carbs and fat.

“Without it, our bodies will take the carbon skeleton of protein to make fuel for energy.

“…when we aren’t eating enough protein, it’s been found that we can recycle amino acids at 90% efficiency. Our body’s protein reserves are in constant motion; on average we’re degrading and synthesizing about 250 grams per day.”

The Protein Scale For A Weight Training Athlete Like You

Okay, so there are plenty of different opinions about how much protein we need to maintain and build muscle. And we obviously know this varies based on bodyweight.

But let’s look at the scale based on the information and the people in this article.

• World Health Organisation – 35g.
• Dr Nick Delgado, world strength endurance champion – 45g-75g.
• Mike Mentzer, former Mr Universe and Mr Olympia – 1g of protein per 2lbs of bodyweight.
• Arnold Schwarzenegger – 1g of protein per 1kg (2.2lbs) of bodyweight.
• Standard bodybuilding community recommendation – 1g of protein per 1lb of bodyweight.
• Advice from some protein supplement companies – 300g-400g per day.

Starting at the bottom end…let’s be honest, you would probably have that much before lunchtime. The World Health Organisation is also giving recommendations for the average person, not someone who lifts weight regularly.

Going to the other end of the scale, these figures of 300g-400g are crazy, needless amounts. Dr Ellington Darden’s detailed two-month long study clearly showed that large amounts of protein goes to waste.

Backing this up is the 2010 study (Atherton, Etheridge et al) which demonstrated that only so much protein can be utilised by the body.

The standard bodybuilding advice is that we must eat 1g of protein per 1lb of bodyweight. This figure has been around for decades…yet we don’t know who made it up and on what basis.

Yet two of the finest bodybuilders the world has ever produced are telling us we only need HALF that amount. This advice from Arnie and Mike Mentzer lies slap bang in the middle of the scale and is what I would consider the most sensible.

Weight Training Is The Way conclusion: 1g per 2lbs of bodyweight is an ideal target to aim for…..but, crucially, this should be supported by a sufficient number of calories from complex carbohydrates and healthy fats.

Given the health warnings about excessive animal protein by Dr Garth Davis, you may want to consider reducing the amount of meats in your diet and replacing them with plant-based protein sources.

But that is a decision for you to make. This article simply asked, ‘do we really need ALL that protein?’

The answer is no.

*** Click here to download our FREE ‘Protein-O-Meter’ nutritional sheet which lists the top protein foods and how much protein each source contains *** 

The post Do We Really Need ALL That Protein? appeared first on Weight Training Is The Way.

Is coffee like a drug where you work?

Half your workmates hooked on it just to get through the morning? Does it make your boss’s breath smell?

These were just a couple of the reasons why I didn’t touch the stuff. I didn’t fancy being turned into a caffeine-craving zombie, not a health freak like me….

Well, until last year – when I finally turned to the dark (brown) side.

While I didn’t need 23 cups of coffee to get me through my work day, nobody had bothered to tell me about the amazing benefits of coffee when it comes to fitness…if consumed responsibly by rather responsible folks like you and me of course.

Stir Up Your Energy Levels With Coffee

As someone who has been strength training 4-5 days per week for the past 17 years, I’ve tried all sorts of diets and natural supplements to boost my performance in the gym.

Coffee is the one thing that has caused a real stir in my energy levels. A simple black cuppa an hour before working out has taken my training to the next level.

Whether you keep fit through lifting weights, running, swimming, or cycling, it has been proven in many studies that coffee can be a big boost.

Seven Reasons Why Coffee Is Your Best Fitness Friend

#1 Performance booster

Coffee can be the difference between shaving a few seconds off your running time or adding a couple more exercises to your training regime.

This was proven back in 1992 when a group of athletes were given 3g of coffee before a 1500m treadmill run. The study, published in the British Journal of Sports Medicine showed that those who drank the coffee finished their run 4.2 secs faster on average than the control group.

You can check out details of the study by clicking here.

#2 Increases energy

The caffeine in coffee can provide a much-needed charge to your batteries before exercise. Just don’t go overboard as excessive caffeine intake has been shown to have side effects such as increased heart rate and insomnia.

Health experts widely recommend that no more than 400mg of caffeine (roughly three mugs) is consumed per day, while the limit is 200mg for pregnant women.

#3 Helps burn more fat

You can speed up metabolism by up to 20 per cent, according to research by nutritional expert Ori Hofmekler, author of The Warrior Diet.

In an interview with Dr Joseph Mercola, he said: “Coffee before training allows you fast energy to initiate your workout. For people who train in the morning, having coffee before training is a great advantage.”

You can check out the whole interview on YouTube by clicking here.

#4 Improves focus

Along with more energy to burn during exercise, black coffee also keeps you alert and provides an increase in mental focus. This helps you stick with it and get the most out of each workout.

#5 Can help the unfit become more active

A group of sedentary men hopped on exercise bikes after drinking caffeine for a study in 2012.

Researchers were so impressed by the performance of these unfit guys that they reckon the boost given by caffeine could “motivate sedentary men to participate in exercise more often and so reduce adverse effects of inactivity on health.”

#6 Reduced muscle soreness

Drinking two cups of coffee before exercise can reduce muscle soreness post-workout by up to 48%, according to research published in the March 2007 issue of Journal Of Pain.

Here is a link to the study. 

#7 Healthier alternative to energy drinks

The popularity of energy drinks has exploded to the point that it is now a multi-billion dollar industry. But health experts have repeatedly warned about the dangers of these drinks due to the mixture of high levels of caffeine, sugar and various other ingredients.

On the website sharecare.com, Dr Michael Breus PhD said: “We’re still in the very early days of learning about the full range of effects of energy drinks on physical and mental health, aswell as sleep.”

Now you have seven good reasons to enjoy your coffee even more.

Serve up one mug – without the cream and sugar – before you next exercise and stir up those energy levels. There is one more thing beginning with the letter ‘c’ that is an awesome combination with coffee to really step up your training performance. Check out the article below to find out what.

Related article: The Ultimate Gym Pre-Workout Combo. 

The post 7 Reasons Why Coffee Is Your Best Fitness Friend appeared first on Weight Training Is The Way.

This healthy diet thing ain’t much fun at times, is it?

Especially when you’re told you need to ditch the sweet treats if you want to get in good shape.

I’ve got to admit, my first piece of nutritional advice to anyone looking to improve their health / fitness / body composition / energy levels / the way they feel…is to cut sugar out of their diet as much as possible.

Too much of the white stuff makes you fat, sick and will ruin your hopes of a good physique. For more info on that front check out my previous article ’10 Simple Ways To Cut Out Sugar, Burn Fat And Boost Your Health’.

But I know it ain’t always easy, especially if you’ve always had a sweet tooth and have snacked on chocolate for years. It can be like drug withdrawal symptoms!

“The solution? Home-made protein bars…”

I used to love honey oat bars I’d buy from a health food store and I’d have one with a cup of tea (with two sugars) as a mid-afternoon snack at work.

I bought boxes of these bars for about a year before I finally looked at the nutritional info on the wrapper…and realised they definitely weren’t healthy.

Between one bar and my cup of tea I was having about 18g of sugar – nearly 75% of the recommended daily allowance.

It had to go, but it was hard because this way of eating was a habit now – and I still craved that sweet mid-afternoon snack.

The solution? Home-made protein bars…without the added sugar and other garbage ingredients.

Whether you snack mid-morning, mid-afternoon, or just need a chocolate fix of some sort…the 10 homemade protein bar recipes in this article can sort you out. They’ll keep your healthy diet right on track – with the bonus of bumping up your protein intake to help build muscle.

First, we’ll get started with the Chocolate Protein Bar recipe I’ve been using for years.

Homemade Protein Bars…Let’s Get Cookin’

INGREDIENTS:

• 2 scoops of chocolate protein powder
• 2 tablespoons of oats
• 2 tablespoons of linseed
• 2 handfuls of mixed seeds (or alternatively use crushed walnuts)
• 2 tablespoons of organic unsweetened peanut butter
• 4oz (half a glass) of almond milk
• 1 tablespoon of Stevia
• 1 teaspoon of cinnamon powder

STEP 1: Gather all of the above ingredients. Put a pinny on. Pretend you’re on MasterChef.

STEP 2: Add the protein powder, oats, linseed, seeds, Stevia and cinnamon powder to a bowl. Then mix it all up with a spoon. Like a boss.

STEP 3: Add the almond milk to moisten the mixture. You may need to add a little more almond milk, but you don’t want it to be too runny. Next add in the two tablespoons of peanut butter and stir it thoroughly into the mixture.

STEP 4: The peanut butter will help congeal the mixture. Now use your hands to push it all together firmly and roll it into a big ball.

STEP 5: Rip chunks of the mixture off the ball and shape them into bars. (You should be able to make 4 decent sized ones with this amount of ingredients). Place them on a foil baking tray and use a little olive oil or butter to grease the bottom so the protein bars don’t stick when cooked. Bake at 200 / gas mark 6 for 25-30 mins.

STEP 6: Whip your amazing cooking creations out of the oven and smell those little beauties. Forget the fact that they look like baked turds….because they taste awesome.

Each protein bar provides approximately (…I did the maths in my head): Calories – 275; Protein – 22g; Carbs – 13g; Fat – 13g.

9 More Healthy Protein Snacks

After scouring the internet for other healthy home-made protein bars/cookies/snacks I came across these outstanding ones  listed below. I’ve not tried all of them yet, but they look awesome.

They’re also a much better option than protein bars you can buy in the store – which have a higher sugar content and are filled all sorts of other additives.

For example I bought a ‘Protein Power Bar’ for £2.49 ($4) yesterday and it contained various ingredients including invert sugar syrup, fructose syrup and oligofructose syrup.

Nope, I have no clue what that last one is either! Rather than eating some obscure man-made ingredients, a much better option is making these yourself.

#2 Vanilla Coconut Protein Balls – thelittlegreenspoon.com

#3 No Bake Protein Cookies – ifoodlife.com

#4 Power Protein Balls – cavemanstrong.com

#5 Protein Packed Power Balls – lifemadefull.com

#6 Chocolate Coconut Protein Cookie Balls – guiltykitchen.com

#7 No Bake Chocolate Peanut Butter Protein Bars – makingthymeforhealth.com

#8 Protein And Cranberry Balls – paleodietaustralia.com

#9 Ultimate Energy Bites – deliciouslyella.com

#10 Protein Raisin Cookies – myprotein.com

Enjoy! And if you like any of those recipes then please share this article with your friends on Facebook, Twitter, Pinterest…or wherever else you hang out online.

The post 10 Tasty Homemade Protein Bar Recipes appeared first on Weight Training Is The Way.

Are you still trying to figure out the gym pre workout puzzle…?

What to eat/drink/gorge on for enough energy to get through a tough gym session and make the best gains possible?

I tried the big plate of pasta mid-afternoon too. Left me feeling like a balloon.

Then the meal replacement shake an hour before starting lifting. Extra calories for more energy, but somehow I felt like a human slug.

Or the plain old banana that everyone tells you is a great source of energy. They’re clearly bending the truth with that one << (another blatant pun alert).

Fact is: nothing really cut it – until I came across The Two ‘C’s.

One natural supplement. One drink you probably have every day. Both beginning with the letter ‘C’….

…CREATINE and COFFEE.

Together they make an outrageously good combo for firing up your energy levels – and really boosting your performance in the gym.

I first heard about creatine around 15 years ago when I was still at college. I was out drinking on a summer’s night at a local pub and I spotted a guy who was in my year at school.

I hadn’t seen him for a couple of years and first thing I noticed was how big his arms and shoulders were. He had morphed into this muscley mutha and it didn’t look like he had been taking anything dodgy like steroids. He was just bigger and in much better shape compared to last time I’d seen him.

Must admit, I remember feeling pretty gutted in that moment. I had been training pretty hard for around three years at that point and saw some gains, but looking at this dude was like a slap in the face waking me up.

I figured that either I wasn’t training hard enough – or I had just been going the wrong way about my weight training completely.

“He had gained about 10lbs of muscle in a matter of months…”

So I pulled him aside and – while trying not to sound like a jealous weirdo who had been eyeing up another guy’s muscles at the pub – I asked: “Mate, you’re in great shape. You must be training constantly. What are you doing exactly?”

It was then he told me he had been taking creatine as a pre-workout supplement, along with the same brand’s protein powder post-workout….and had gained about 10lbs of muscle in a matter of months.

It had always been like full-on warfare when I tried to gain just two or three pounds. So I was sold on this stuff already.

Guess what – the creatine worked a treat. I put on around 5 or 6 pounds within the first couple of months and my strength went through the roof. I go through cycles of taking it now, but still get the same boost in power and performance in the gym 15 years later.

Creatine – The What, Why And How

Basic science behind creatine: it’s an amino acid that’s found in various foods and is also naturally produced in the body, helping to deliver energy to all cells, primarily muscles.

Creatine increases the formation of ATP (adenosine triphosphate), which is the molecule that fuels life. ATP is where our cells get the energy to perform tasks.

If you want more of the science on creatine check out the very detailed Wikipedia page by clicking here.

How it works: creatine has been proven to be effective in improving performance in weightlifters and other athletes. This is because it increases the body’s ability to produce more energy rapidly, meaning you can train harder and for longer.

They guys over at www.creatinemonohydrate.net describe it well:

“The amount of work our muscles can perform is a direct consequence of the amount of ATP they have stored, aswell as the ease with which ATP is regenerated with the help of PCr (creatine) during strenuous exercise.

“Think of ATP as the cell’s energy currency and phosphocreatine (creatine) as a debit card with an adjustable balance – the balance being set by creatine deposit via the diet.”

More creatine = more ATP = more energy and power for workouts.

How to get more of it: beef and salmon are among the best food sources of creatine – but you would have to eat silly amounts to get the levels you need.

That’s why, since 1993, creatine has become a popular supplement in powder/capsules for athletes.

There are several forms of this supplement but creatine monohydrate has been shown to be the most effective and is the most widely used.

The Benefits Of Supplementing With Creatine

As well as leading to an improvement in strength and an increased capacity for high intensity work, supplementing with creatine can reap various other benefits including:

Fuller muscles – creatine enhances the volume of muscles. This is mainly achieved through increasing the fluid content of the muscles. It pulls more water in, giving them a fuller look.

Creatinemonohydrate.net reports: “As much as 3kg (6.6 pounds) of added bodyweight have been reported during the first weeks of supplementation. Such as rapid increase in body mass is almost certainly due to the movement of water from the bloodstream into skeletal muscle….our muscles literally inflate with water.”

Enhanced recovery – a study on creatine supplementation was carried out in 2004 involving 34 men running a 30km race. Eighteen men used 20g of creatine mixed with maltodextrine per day for five days, while the others used only maltodextrine.

Closely monitoring several markers of cell damage in both groups, researchers concluded: “Creatine supplementation reduced cell damage and inflammation after an exhaustive intense race.” The study can be found by clicking here.

Better brain function – creatine supplementation can improve short term memory and also protect against neurological disorders, studies suggest.

In 2003, a study was carried out on 45 young adults where they took 5g of creatine per day for six weeks, then took tests on memory performance and intelligence. Researchers concluded that “creatine supplementation had a significant positive effect”. More details on this particular research can be found by clicking on this link.

Research published in the Journal of Neuroscience in 2002 showed that creatine was an important neuroprotectant, meaning that it protected against neurological disease.

Studies with mice showed it protected against illnesses such as Parkinson’s Disease and Huntingdon’s Disease. The research, which can be found here, states that “all these findings pinpoint to a close correlation between the functional capacity of the creatine kinase/phosphorylcreatine/creatine system and proper brain function.”

Is Supplementing With Creatine Safe?

First off, it’s worth reminding that creatine is not a drug of any sort. It’s a natural compound produced in the body and that can also be absorbed from various food sources.

There have been scare stories over the years that prolonged use of creatine can cause kidney problems, but this has been disproven in countless studies. Other negative effects have also been highlighted, such as stomach cramps.

These supposed side effects are all well addressed in an article titled ‘Six Side Effects Of Creatine: Myths Debunked’, which was published on Bodybuilding.com in November 2015.

This well-researched, in-depth report is definitely worth a read if you have any concerns about taking creatine for the first time. The article underlines why it’s a safe and effective supplement and is backed up by 31 different studies.

You can check the article out here: Six Side Effects Of Creatine: Myths Debunked.

How much should I take – and what about the ‘loading phase’?

In an interview with Men’s Health magazine on creatine supplementation, Richard Kreider Phd gave a formula for working out how much creatine to take at first and then for daily maintenance.

Dr Kreider is professor and head of the Department of Health and Kinesiology at Texas A&M University. He has published more than 300 sports nutrition articles and abstracts in scientific journals.

He said: “Research has shown that the most rapid way to increase muscle creatine stores is to follow the loading method, by taking 0.3grams/kg/day of creatine monohydrate for 5 to 7 days (e.g., 5 grams taken four times per day).

“Once muscle creatine stores are saturated, studies indicate that you only need to take 3 to 5 grams of creatine monohydrate per day in order to maintain elevated creatine stores.”

So an 80kg guy would take 24-25g for the first week and then reduce it to 5g daily. A 65kg woman would take 20g for the first week and then cut down to between 3g and 5g per day.

For details on which brand Weight Training Is The Way recommends check out our resources page.

Stir Up Your Training Performance With Coffee

A cuppa coffee – without the sugar and cream – is an excellent pre-workout drink. It is a much healthier, safer choice than energy drinks which are becoming worryingly popular.

My previous article, Pre-Workout Supplements: Why You Must Avoid Energy Drinks, explains why the ingredients in brands such as Red Bull and Monster Energy are a bad combo for anyone who is serious about improving their health.

A simple black coffee an hour before your workout can provide the following benefits:

Increased energy – the high caffeine levels in coffee can provide a perfect power-up shortly before you hit the gym.

More fat loss – coffee, when consumed before a workout, can cause fatty acids to be used for energy rather than glycogen. The caffeine content also speeds up metabolism, which means more fat is burnt throughout the day.

Better performance – coffee can be the difference between squeezing out a few more reps in the gym, or shaving a few seconds off your running time.

This was proven back in 1992 when a group of athletes were given 3g of coffee before a 1500m treadmill run. The study, published in the British Journal of Sports Medicine, showed that those who drank the coffee finished their run 4.2 secs faster on average than the control group.

Other research also points to coffee helping to improve focus, decrease muscle pain during your workouts and even having a positive effect on your memory.

So, while coffee is often seen as a vice by some people, it can actually have a positive impact when it comes to your training. As long as you stick to the following advice.

Black And Organic Is Best

Don’t go overboard. One or two cups per day is enough, not only due to the high caffeine content, but because coffee is acidic.

Too much acidity in the body leads to inflammation, which depresses the immune system and can lead to health problems. Stay balanced by including plenty of vegetables and fruits, and natural, whole foods.

Choose freshly-made coffee – made with organic coffee beans if possible. Quality coffee beans contain various nutrients and flavonoid antioxidants, which help maintain good health. The processing of roasted coffee granules robs coffee of these nutrients.

Cut out the sugar and cream. Unless your coffee is black you’re defeating the purpose. Sugar will not only spike your insulin levels – and come crashing down later – but too much of the white stuff is also converted into fatty acids in the liver. Meaning more fat on your belly, legs, arms…or wherever else you don’t want it.

And if you’re not a big coffee fan…or you’ve not cracked a smile in a while…maybe it’s time to pour yourself a cup….

Creatine + Coffee = Awesome Gym Pre Workout Combo

By supplementing with creatine it’s likely you’ll be able to train harder and longer as it helps deliver energy directly to your body’s cells. This will give you the fuel to make serious strength gains in the gym.

Creatine will also give your physique a fuller look by pulling more water into the muscles, and enhances recovery following intense training.

If you’re looking to see some quick results in strength and size, then you gotta get your hands on creatine sharpish. It’s relatively cheap too. The brand I use only costs around £22-£25 for a two month supply. You can buy it here from Amazon.

Add coffee into the mix and you’ve got a potent pre workout combo. The caffeine will give you a boost in energy to improve your performance and will help strip fat while you build muscle at the same time lifting weights.

Personally, I have one cup of black coffee per day one hour before my workouts, and take four creatine capsules (5g) at the same time.

This mix gives me an extra edge when training and the confidence to go heavier in each weights session. I also find I tire less quickly during my workouts.

Give the Two C’s a go and leave a comment below to let us know when you’ve become a superhero….

The post The Ultimate Gym Pre Workout Combo appeared first on Weight Training Is The Way.

I’m seeing more and more people using these energy drinks before their workouts…

…and it’s got me fizzing mad. << (pun alert).

Last week I saw big cans of ‘Monster Energy’ drinks sat next to Conor McGregor and Nate Diaz at their UFC pre-fight press conference. (Link to the video here).

Monster Energy are paying megabucks to sponsor the UFC and you see their ads plastered everywhere on fight night, even inside the octogon.

All to give the impression to tens of millions of TV viewers, including wannabe kids and teenagers, that their mixed martial arts heroes actually fuel themselves on these drinks before their fights.

There is no way in hell a world champion athlete like McGregor would let a drip of this stuff enter his body.

One 500ml can alone contains 13 teaspoons of sugar and sky-high levels of caffeine, not to mention all sorts of other unnatural ingredients you’ve probably never heard of before.

Several deaths around the world have been linked to energy drinks. We’ll talk about the fatalities linked to energy drinks shortly.

Safe to say this article is gonna be about the reasons why you should avoid these dodgy drinks like the plague. They’re not good pre workout supplements and there are far healthier alternatives.

My personal hate affair with energy drinks began in Germany in 2004, after one longgg sleepless night…and day.

My friends and I travelled from Glasgow to Mannheim to go to a big techno festival. Think we must have been the only Scottish guys there because when I went to the toilet a German guy heard my accent and stopped me (mid-p*ss) to say: “Wow. You come all ze way from Schottland for ze techno!”

Yep, 900 miles. We quite liked our thumping techno tunes back in the day.

Anyway, the festival was on from like 8pm till 11am the next morning, with loadsa DJ’s playing right through the night. My mate was buying in drinks and he got Red Bull and vodka. It was the first time I’d tried Red Bull and it tasted okay, so rather than mix up my drinks and suffer a horrendous hangover I stuck with Red Bull and vodka all night.

I must have downed about a dozen of these and I still didn’t feel that drunk. And when it hit about 7am – about 10 hours of dancing/partying later – we were shattered.

My feet and back were so sore. My t-shirt was damp from sweat. I’d spilled drinks over my jeans and shoes. At that point I was flat-out f**ked and just wanted to fall into bed and sleep for three days solid.

“My body’s battery was at 0.1% – but my head was going 100mph.”

I thought the moment of climbing into bed would have been heaven. And it was.

Then came the hell.

My body’s battery was at 0.1% – but my head was going 100mph. I couldn’t shut off my brain, my head was buzzing and I couldn’t get rid of the sickly sweet Red Bull taste in my mouth.

I had brushed my teeth but after guzzling about 23 litres of the stuff I guess I could still smell and taste it everywhere.

So I’m lying there wide awake – tuned to the moon – with this horrible taste lingering. Then my other mates, the ones who weren’t stupid enough to bombard their bodies with caffeine and sugar all night, began snoring.

Don’t think I’ve come closer to smashing my own mates on the face with their own suitcases. I’ve never touched Red Bull or any energy drink since.

Moral of the story is – you shouldn’t either. Here’s why…

5 Reasons To Avoid Energy Drinks

#1  The caffeine content is dangerously high

Caffeine increases alertness and provides a boost in energy but too high doses – while mixed with other ingredients and/or alcohol – can potentially be lethal. Several deaths around the world have been linked to Red Bull.

Cory Terry, from Brooklyn in the US, regularly drank Red Bull but died in 2011 after suffering a heart attack. The 33-year-old dad had drank Red Bull before a basketball match but then collapsed on the court. His family are pursuing an $85 million lawsuit against the company, as reported here in The Huffington Post.

In November 2012, The New York Times reported that another brand ‘5 Hour Energy’ had been linked to 13 deaths over a four year period.

#2  Way too much sugar

The energy drink I mentioned at the beginning of this article contains 55g (13 teaspoons) of sugar. Which is ridiculous.

In March 2015, the World Health Organisation released new guidelines recommending that adults consume no more than 25g (four teaspoons) of added sugar per day.

Refined sugar in all its man-made forms (including the likes of ‘high fructose corn syrup’, ‘sucrose’, ‘glucose syrup’ etc) is  the enemy to good health. Over consumption of sugar is strongly linked to all the big major diseases including cancer, heart disease and diabetes. Sugar contributes to around 35 million deaths around the world every year, according to researchers at the University of California.

#3  They are NOT the same as sports drinks designed for performance enhancement

Sports drinks contain water, smaller amounts of sugar and minerals such as potassium and sodium that are lost during intense physical activity. Brands such as Lucozade enhance hydration and provide carbohydrates for energy but don’t have the same stimulating effects as high caffeine energy drinks.

They contain little or no caffeine and generally don’t contain the herbs and amino acids found in energy drinks.

#4   There could be long-term effects medical experts are not aware of yet

On the website, sharecare.com, Dr Michael Breus PhD said: “We’re still in the very early days of learning about the full range of effects of energy drinks on physical and mental health, as well as sleep.

“There is an abundance of research that shows how much caffeine can affect blood pressure and heart rate, create anxiety and disrupt sleep.

“We know much less about the short and long term effects of some of the other ingredients that are often found in energy drinks, including taurine, the vitamins niacin, pyridoxine and sugars such as inositol.”

#5  There are safer, healthier alternatives

There are a variety of natural foods, drinks and supplements that you can take that can give you an energy boost pre-workout.

One unexpected source of energy that is growing in popularity among athletes, particularly endurance runners, is beetroot juice.

It is believed that beetroot juice increase blood and oxygen flow in the body, and that’s probably why athletes were using it at the London 2012 Olympics and why US marathon runner Ryan Hall always downs a glass to improve his run time.

I gave it a try last month….and it was too gaggingly disgusting to try again.

This week I bought three popular energy drinks that were on sale in my local supermarket just to show exactly what goes into these products – and why you should not use them as pre workout supplements.

Monster Energy

Ingredients: Carbonated water, sucrose, glucose syrup, citric acid, natural flavourings, taurine, acidity regulator (sodium citrate), panax ginseng root extract, l-carnitine, l-tartrate, caffeine, preservatives (sorbic acid, benzoic acid), colour (anthocyanins), vitamins B2, B3, B6, B12, sodium chloride, D-glucuronolactone, guarana seed extract, inositol, sweetener (sucralose).

Sugar – 55g per 500ml can (13 teaspoons).

Rockstar X-durance

Ingredients: Carbonated water, sugar, black carrot concentrate, citric acid, lactic acid, malic acid, flavouring, green tea extract, caffeine, ascorbic acid, taurine, acidity regulator (potassium phosphate), guarana extract, vitamins niacin, B6, E.

Sugar – 69g per 500ml can (17 teaspoons).

Red Bull

Ingredients: Water, sucrose, glucose, acidifier citric acid, carbon dioxide, taurine, acidity regulator (sodium carbonates, magnesium carbonate), caffeine, vitamins (niacin, pantothetic acid, B6, B12), flavourings, colours (caramel, riboflavin).

Sugar – 39g per 355ml can (9 teaspoons).

Wayyy too many ingredients in all of these and crazy amounts of sugar for one single drink. That’s why I recommend steering clear of them altogether.

While I research health and nutrition and I’m very picky about what I eat and drink, I’m not going to claim I’m a health expert. But this guy is…

…Ted Cooperman MD, a consumer healthcare expert, says: “If used very cautiously, saying drinking one or fewer of these bottles in a day, you’re probably okay.

“But if you exceed one bottle, and start getting to two or three, that could be dangerous for many different people.

“You can be exceeding the vitamin safe levels that you shouldn’t be exceeding.

“In terms of caffeine, anyone with a heart condition shouldn’t be using them – and they’re very susceptible to abuse.

“Mixing them up with alcohol sets you up for being drunk, but not really feeling drunk, and doing things that could be dangerous to you and other people.”

If you know people who drink energy drinks and wanna do them a favour, then why not email this article to them – or share it on social media?

…..In my next article, I’ll be sharing my top two pre-workout weapons that I take before every gym session – and when combined they produce outstanding results for boosting energy and strength.

The post Pre Workout Supplements: Why You Must AVOID Energy Drinks appeared first on Weight Training Is The Way.