Wish there was a better way to burn fat than following the same old regimented diet?

There is…in fact, I’ve got 7 of them.

You’ve probably never heard of some of these fat burning strategies – but they WORK.

My client Colin McIntyre, who was struggling big time to lose any weight at the end of last year, is living proof.

The 33-year-old dad-of-two implemented four of these fat-burning methods – along with his weight training programme – and shed 1 stone in a month.

If you’re overweight and want to lose a few pounds, these strategies could be your answer.

Or if you’re just looking to lower your bodyfat levels to get the abs showing or for better muscle definition, then these practices (particularly #4) are the way forward.

Much of what I’ll suggest comes from researching the work of Ori Hofmekler, one of the world’s leading sports nutritionists.

Founder of Defense Nutrition and author of several renowned books, Ori’s knowledge of biology and human physiology is on another planet.

Add Coal To The Fire With These 7 Fat Burning Strategies…

#1 Intermittent Fasting

Intermittent fasting involves extending the break between your last meal at night and your first meal the following day to around 12-18 hours.

This basically means skipping breakfast. Doing this runs down your body’s glycogen stores – which then forces your body to utilise bodyfat for energy.

“But it’ll slow your metabolism…” and “you’ll lose muscle…” scream the Six-Meals-Per-Day-Brigade.

Author Brad Pilon reviewed hundreds of studies and journals while doing research for his intermittent fasting book ‘Eat Stop Eat’.

In the book, he writes: “Almost all of the scientific research I reviewed provided evidence in direct opposition to the misinformation found in diet books and on the internet. I found very convincing evidence that supports the use of short term fasting as an effective weight loss tool.

“This included research on the effect that fasting has on your memory and cognitive abilities, your metabolism and muscle, and the effect that fasting has on exercise and exercise performance.”

#2 Training On An Empty Stomach

While in this fasted state, it’s a good idea to hit the gym in the morning.

Training on an empty stomach maximises fat burning and has other positive benefits.

Here on his website, American doctor Joseph Mercola says: “The combination of fasting and exercising maximizes the impact of cellular factors and catalysts (cyclic AMP and AMP Kinases), which force the breakdown of fat and glycogen for energy.

“This is why training on an empty stomach will effectively force your body to burn fat.”

For people worried training like this will eat into their muscle, listen up to Ori Hofmekler, author of The Warrior Diet and the mastermind I mentioned earlier.

He said: “Exercise and fasting help counteract all the main determinants of muscle aging. But there is something else about exercise and fasting.

“Growing evidence indicates that fasting and exercise trigger genes and growth factors, which recycle and rejuvenate your brain and muscle tissues.”

#3 Coffee

If you’re worried that you’ll struggle to get through a tough workout in the morning on an empty stomach, then here’s your answer.

The caffeine in coffee not only provides the fuel you need for training, but it can cause fatty acids to be used for energy rather than glycogen. Result!

Studies such as this one prove that coffee also speeds up metabolism and fat oxidation, which means more fat is burnt throughout the day.

We’re talking black coffee – forget the sugar and cream.

And go easy on it as health experts recommend no more than 400mg of caffeine (roughly three mugs of coffee) per day.

#4 Sprinting

Sprint training is my hands-down winner for stripping fat and sculpting a lean, athletic physique.

Why? Because it supercharges growth hormone production – which incinerates fat, while developing muscle.

Just look at the physique of virtually every Olympic sprinter – the men and women – they’ve got bodies like Greek gods.

For more information on the awesome benefits of sprint training check out my article “8 Reasons Why You Should Be Sprinting”.

#5 Swap Your Usual Tea For Green Tea

Are you a tea with two sugars and milk kinda dude?

Ditch it for green tea instead to give your body a fat-burning boost. I’m drinking my second cup (in my special Kylie Minogue mug) as I type this.

Green tea contains polyphenols – also known as catechins – which raise levels of the key fat burning hormone norepinephrine.

Norepinephrine elevates metabolism levels and increases the rate of fatty acid utilisation…meaning that your cuppa green tea has turned you into a fat burning machine!

#6 Tabata training

‘Tabata’ training is a form of HIIT (high intensity interval training) that essentially involves 20 secs of exercise at maximum effort, followed by 10 secs rest, repeated for eight rounds.

This short, sharp burst of training is over very quickly…but the high level of intensity has the effect of elevating metabolism levels, increasing the fat burn for up to 12 hours afterwards.

Devised by Japanese scientist Dr Izumi Tabata, this professor did trials with Olympians and his findings were that Tabata training was more effective than other forms of HIIT for improving aerobic and anaerobic fitness.

I like to throw in a Tabata style short session at the end of my weight training workouts to ramp up fat burning.

For example, this could involve squatting with a 25kg weight bag, or bench pressing with a light weight, for the duration of the eight 20 second rounds.

An Awesome App To Boost Your Training…

I’d recommend buying this awesome ‘Tabata Pro’ timer app on the iTunes or Android app stores for £2.99.

This app also allows you to play music on your phone at the same time the Tabata timer is running, whereas several other free ones I tried didn’t.

#7 Delay your post-workout meal by 30-60 mins

The body is in a catabolic (muscle breakdown) state after weight training and post-workout nutrition flips it into anabolic (muscle building).

Therefore, for years I would down my entire protein shake within minutes of completing my workout in order to maximise muscle gain.

However, delaying that shake or post-workout meal by 30-60 mins is hugely effective for stripping fat, according to the main man Ori Hofmekler.

In an interview with American fitness guru Chad Waterbury, Ori said: “Exercise only initiates the first phase of fat breakdown; it does not grant the completion of the fat-burning process.

“After exercise there’s a substantial increase in the level of circulating free fatty acids coming from adipose tissue, and unless these are mobilized to the liver and muscle for final utilization, most of them will be re-esterfied into triglycerides and re-deposited back in the fat tissues.

“Yes, all your hard work to burn fat will be wasted!

“In order to grant an effective completion of the fat-burning process you must manipulate your muscle to suck in the circulating free fatty acids that were released by exercise.

“And the way to do that is to wait for 30-60 minutes after exercise before having your recovery meal.”

You can check out the full interview by clicking here – “The Truth About Post Workout Nutrition” – it’s well worth the read!

So What’s Next…..?

I’d suggest picking at least two of the seven strategies and implementing them over the next couple of weeks.

It could be intermittent fasting daily for 13-16 hours and drinking green tea instead of normal tea/coffee with sugar and milk. (Most people comment to me that the intermittent fasting is much easier than they thought it would be).

Or you could train in the morning on an empty stomach – and drink only black coffee to help you get through the workouts.

If you’re not happy with your current results, then why not see how this goes?

For more information on fat burning – and muscle gain – check out my new e-book “The Non-Meathead Formula For Building Muscle & Burning Fat”.

The post 7 Phenomenal Fat Burning Strategies You’re Probably Not Using… appeared first on Weight Training Is The Way.

There’s bodybuilding. And there’s building a strong, healthy body.

I class the two completely differently.

I’ve seen too many ‘meathead’ bodybuilders put aesthetics, competition and their egos before their health.

Just to get ahead, to try and be bigger or better than others…while not really thinking about any long-term consequences of what they put in their bodies.

Even more worrying is the number of young guys admittedly taking steroids these days – without having a clue about the negative health effects.

Needle exchange schemes in the West of Scotland have seen a 600% rise in steroid users over the past 10 years, according to this recent study carried out by Glasgow University. 

Anyone who even considers taking steroids for a better body is not only a meathead, but a plain moron.

You become fake, a fraud…and I won’t bore you with the ball-shrinkingly frightening health dangers right now. (But if you wanna learn more about those just read this article ‘Here’s What Steroids Actually Do To Your Body’.)

Secondly, anyone who takes other unnatural, synthetic pills, powders or liquids without properly doing their homework should also receive a ‘moron’ tattoo along with their gym membership.

Truth is: you don’t need to waste your money on a bunch of supplements, dodgy or otherwise, to achieve the great body you want. A clean, healthy whole foods diet to support a solid weight training programme can provide virtually all you need.

Having said that, there are still a handful of natural supplements that’ll help you get the job done much more efficiently and effectively.

I’ll detail the ‘essentials’ I use to supplement my weight training programme – and properly look after my body.

They’re safe, natural and opting for these will not only bring you excellent results, but it’ll save you time, experimenting with garbage products, and a heck of a lot of money.

‘The Essentials’ – Stock Up On These When You Get The Chance

Creatine – this could well be your weightlifting best friend. Creatine has been proven to be effective in improving performance in weightlifters and other athletes.

It increases the body’s ability to produce energy more rapidly, meaning you can train harder – and for longer.

Did I mention the benefits of fuller looking muscles, or enhanced recovery after workouts too?

Creatine is an amino acid that’s found in various foods and is naturally produced by the body too.

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

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

My recommendation: Optimum Nutrition Creatine Capsules available here via Amazon.

Plant-based protein powder – NOT whey protein powder. Nope, I ain’t a fan of the usual type of protein that 98% of weightlifters/athletes/gym-goers drink to help build muscle.

Many brands of whey protein are highly processed, contain chemicals and additives, and are acidic which makes it harder to digest and can be damaging to the body in the long term.

Myself and several friends suffered digestive problems caused by years of guzzling whey protein shakes. When we switched to an organic plant-based protein powder all the issues stopped (funnily enough).

This is because plant-based protein powders are much more alkaline and easily absorbed by the body.

Ditch whey protein, buy the plant-based stuff instead. You’ll save yourself, your toilet and anyone within a 1 metre radius of you the pain of your constipation, diarrhoea and toxic farts.

My recommendation: Warrior Blend by Sun Warrior available here.

A quality multi-vitamin and mineral tablet – the body uses vitamins and minerals to repair and replace cells. We simply cannot function without these nutrients. The standard Western diet and the processing of food strips what we eat of its goodness.

The result? Vitamin and mineral deficiencies.

These deficiencies lead to various health problems. For example, if you lack vitamin B12 you’ll likely feel tired, out of breath, or develop headaches.

It’s like a car that needs oil and the warning light comes on. The body gives us plenty of warning signs too and it’s up to us to give the body what it needs before it breaks down.

But even eating plenty of organic fruit and veg isn’t necessarily enough to cover all vitamin and mineral bases. So buying a good multivitamin and mineral supplement is a wise investment for foundational health.

My recommendation: Nature’s Own Multivitamins & Minerals via Amazon.

Magnesium oil – Magnesium plays so many roles in the healthy functioning of our bodies, and is crucial for sports performance and recovery. But this mineral is also very easily depleted in our fast-paced, stressful lives.

Intense exercise, such as heavy weight training can also further lower levels of magnesium and therefore it’s a very wise move to supplement with magnesium oil.

Dr Mark Sircus, author of Transdermal Magnesium Therapy, said: “Few people are aware of the enormous role magnesium plays in our bodies. Magnesium is by far the most important mineral in the body.

“After oxygen, water, and basic food, magnesium may be the most important element needed by our bodies, vitally important yet hardly known.”

When it comes to performance: the body’s main energy source ATP (adenosine triphosphate) must be bound to a magnesium ion in order to be biologically active. A deficiency in magnesium can therefore impair athletic performance.

When it comes to recovery: supplementing with magnesium oil is hugely beneficial for people lifting weights because it relaxes and soothes sore muscles, speeding up recovery times after tough workouts.

It’s also an amazing aid for a deep, restful sleep as it calms the nervous system by inhibiting the major stress hormones cortisol and adrenaline. Proper sleep is extremely important for muscle development and overall health.

My recommendation: Ancient Minerals Magnesium Oil, also from Amazon

• This article is an extract from my newly-released e-book – “The Non-Meathead Formula For Building Muscle & Burning Fat”. To check it out click here.

The post Don’t Be A Steroid-Taking Meathead…Here Are Natural Tools For Building A Strong, Healthy Body appeared first on Weight Training Is The Way.

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

Last week, the owner of Exceed Nutrition spoke about the dangers of following mainstream bodybuilding advice and how this was “destroying his health”.

This week, Ru speaks to Weight Training Is The Way about….

>> How he sneakily began training even when he was too young to get into a gym.

>> The simple weekly training regime that keeps him in great shape.

>> Why hitting an all time low in a job he hated kickstarted the building of his own thriving fitness business.

>> Good food – and shares one of his favourite recipes.

“My goal was to look freakin’ awesome!”

Ru’s straight to the point reason why he got into lifting weights nearly two decades ago.

“It all started when I a friend handed me a fitness magazine,” he said.

“As I flicked through the pages, I realised I had never seen guys with physiques like this.

“They looked incredible. It gave the impression that they were superheroes. I thought that if I followed the advice in the magazine, I might actually look like them, too.

“So, I joined my first gym. However, because I was still under 16 years old and didn’t go with an adult, I was limited to a small, local council gym.

“One of the staff there was a competitive bodybuilder and he decided that he would let me in to train. After that, there was no looking back and I was hooked!”

That healthy obsession eventually led to poor health when Ru first went down the road of bodybuilding.

In last week’s article, “The Dangers of Following Typical Bodybuilding Advice”, Ru explained how he paid the price for following the standard advice in mainstream fitness magazines and forums.

His quest to gain muscle and size resulted in overtraining, becoming overweight, and developing IBS symptoms and skin problems. He also had little energy for anything else because he was not recovering properly from regular, intense training sessions.

That approach was ditched long ago, and Ru now follows a simplified whole foods diet that maintains optimal health. He also only lifts weights three days per week – just like I also recommend here at Weight Training Is The Way.

Ru’s Three Days Per Week Training Plan

He said: “My routine is pretty simple and looks like so…”

Monday – push day

* Flat barbell bench press (ramped to a maximum set of 3 reps)
* Seated lateral raises (12, 10, 8, 6 reps)
* Behind the neck tricep extensions (12, 10, 8, 6 reps)
* Trap bar deadlift (ramped to a maximum set of 3 reps)
* Abs (normally cable ab crunches)

Wednesday – pull day 

* Barbell high pull (ramped to a maximum set of 3 reps)
* Seated cable rows with v-bar (12, 10, 8, 6 reps)
* Bicep cable curls (12, 10, 8, 6 reps)
* Weighted glute ham raise (12, 10, 8, 6 reps)
* Calves (12, 10, 8, 6 reps)
* Abs (normally hanging leg raises)

Friday – push day 

* Barbell push press (ramped to a maximum set of 3 reps)
* Pec deck (12, 10, 8, 6 reps)
* Behind the neck tricep extensions (12, 10, 8, 6 reps)
* Barbell squats (ramped to a maximum set of 3 reps)
* Abs (normally cable ab crunches) 

Ru has shared his training and nutrition advice with thousands of clients around the world with his business Exceed Nutrition.

It’s his dream job – after escaping his previous nightmare career.

“I hit an all time low…I felt my entire life was going nowhere”

Ru said: “Some years ago now, I was working full time as a survey engineer, and I was hating every single second of it.

“I felt trapped there, working the typical 9-5 daily grind, doing whatever my boss asked of me and never getting the opportunity to develop as a person.

“After 5 years of this, I got pretty depressed and hit an all time low. I suddenly felt my entire life was going nowhere and I was stuck, destined to do a job that offered me nothing in return except for a monthly pay cheque.

“It was also at this low point, when I realised I needed to follow my passion and create my own career from it.

“Because I was in charge of the direction of my life, nobody else was. And ever since I was a young lad, my biggest passion has always been health and fitness.

“So I decided to follow that passion, to start doing something that I loved each and every day, and to create more meaning in my life by helping others with what I knew.

“That’s when I made a big leap – I sold my flat, I sold my car and I quit my secure job with a nice monthly salary.

“At this point I had no clients, no website or any money in my bank. Just my passion to follow my dreams and make shit happen. So that’s what I did.”

Ru got started coaching and training clients in a budget gym in the north east of England, and he managed to get between 15 and 20 full time clients.

On top of working 45-60 hours every week on the gym floor and managing his small business, Ru quickly became overwhelmed and “felt stuck again”.

He said: “It was the exact opposite of why I got into the fitness industry to follow my passion.

“That’s when I decided to start my online fitness business, Exceed Nutrition.

The result has been in just a few short years, I’ve been able to quadruple my previous engineering salary, become a world-wide published author, coach thousands of people through my site and programmes, and doing so all from the comfort of my home every day.

“It’s been a fun journey so far!”

Since Ru’s all about good nutrition, I asked for one of his favourite recipes to share with Weight Training Is The Way readers.

This ‘Sticky Chicken’ dish is one of his favourite post-workout meals….click here for the recipe.

The post Interview With Nutrition Expert Ru Anderson Pt. II – Going From Overtraining To Keeping It Simple appeared first on Weight Training Is The Way.

What’s the best post workout approach to get the most benefit from your weight training efforts in the gym?

(Because what you do in the next 24 hours are equally, if not, more important than your tough workout).

Proper rest and nutrition are crucial for developing a lean, athletic physique – and maintaining optimal health.

There’s no point in busting your balls in the gym if you don’t give your body what it needs to properly repair said balls…!

In this article I’ll share my post-workout Five Step Strategy for capitalising on your training efforts, building muscle and stripping away fat.

One of those strategies used to involve drinking a whey protein shake with milk or water straight after my workout. I don’t do that anymore…

Because I got sick of it making me feel sick. I’d feel bloated, crappy and it would just sit in my stomach.

I’d also let out toxic farts that could melt your eyeballs.

I’m not the only one. You only have to jump onto most fitness forums to hear similar complaints from other people drinking these shakes.

“No More Atomic Bombs Coming From My Rear….”

The processing of whey protein and the additives and chemicals included can make some of these supplements difficult to digest and absorb, particularly for people who are lactose intolerant or have food sensitivities.

After too many years of drinking whey protein shakes and experiencing horrible constipation / diarrhoea / all round digestive discomfort, I switched to organic plant-based protein powders.

Problem solved. No more dodgy stomach. No more atomic bombs coming from my rear.

But enough of the toilet talk. Back to the strategies I use these days once I step out of the gym.

Post-Workout Plan: Five Steps to Success

#1 Fast assimilating protein after training

A tough weights session will kickstart hypertrophy – the muscle building process. But that’s only half the job.

Your body is also screaming out for protein and other nutrients to help repair muscle fibres damaged during training and to grow and develop them further.

Whey in its purest form has been described by health and fitness industry experts as the number one protein source for building muscle. Problem is, as described above, it can be hard for the body to properly break down and absorb.

I switched to plant-based protein powders 5-6 years ago, which are made from the likes of brown rice, peas and hemp. I usually drink a chocolate flavoured ‘vegan blend’ shake around 30 mins after my workout.

While many people will argue plant-based protein is second rate to whey protein, they are highly absorbable by the body – and much kinder to your insides.

No bloating, stomach cramps, feeling sick etc.

#2 Two hour window – a nutritious meal 1 hour later

The two-hour period after your last rep in the gym is prime time for supplying your body with the nutrients it needs to develop muscle.

With the plant-based protein shake gulped down and easily digested, there’s room for a healthy nutritious meal around an hour later. Salmon, green veggies and sweet potato is favourite of mine.

Ori Hofmekler, author of The Warrior Diet and one of the world’s leading authorities on sports nutrition, refers to this post-workout period as the “window of opportunity” for muscle building and proper recovery.

Ori’s specially formulated “Warrior Whey” is the only whey protein I would buy – but it’s pretty expensive.

Are you looking to build muscle – and lose excess fat? You should check out this awesome interview with Ori by American’s fitness guru Chad Waterbury, titled “The Truth About Post Workout Nutrition”.

#3 Get to bed early

The hard work may be done in the gym, but muscle is really built in bed.

Sleep is crucial to the muscle building process as this is when the body sets to work on repairing the tiny muscle fibres damaged during training.

It’s also when the body manufactures more of the anabolic hormones testosterone and growth hormone, which are the key players involved in muscle tissue growth and remodelling.

Studies have shown that poor sleep can significantly lower testosterone production. This one from Penev et al involving a group of elderly men showed that the guys who had 4 hours sleep produced half as much testosterone as those who got 8 hours’ shut eye.

During deep sleep the brain sends a signal to your balls to start making more testosterone for the day ahead.

This is a process you don’t want to disturb by staying up late pissing about on Facebook or watching reality TV shows till stupid o’clock.

#4 Improve rest and recovery with ZMA or magnesium oil

While we’re on the subject of testosterone and anabolic hormones…

I’d recommend taking the natural supplements ZMA or magnesium oil after your workouts.

ZMA is a combination of the minerals zinc and magnesium, and vitamin B6, and has been clinically proven to increase anabolic hormone levels and muscle strength in athletes.

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.

It’s also an amazing aid for a deep, restful sleep as it calms the nervous system by inhibiting cortisol and adrenaline (two major stress hormones).

#5 Make a good breakfast choice the following morning

Your body’s still in the recovery phase for 36, 48 or even more hours after a workout, depending on the intensity and strain on the muscles.

There’s little point in you busting a gut in the gym if you’re going to swing by McDonald’s the following morning for some pancakes and syrup.

Really capitalise on your blood, sweat, tears and snot by making your first meal of the next day a complete winner – a good mix of protein, complex carbs and healthy fats, and crammed with vitamins and minerals.

I usually opt for a healthy shake with plenty of calories to support muscle gain. My favourite shake recipes are in this article – The Secret To Getting In Enough Calories To Build Muscle.

Don’t fancy a shake for breakfast? This article on the Men’s Fitness website has some tasty recipes to get stuck into: http://www.mensfitness.com/topics/breakfast-recipes

Remember, what you do once you step out of the gym is equally important as what you do inside it.

>> Get some fast assimilating protein, such as brown rice or ‘vegan blend’ protein powder, in you within an 30-60 mins of your workout.

>> Follow that up with a healthy meal within the two hour “window of opportunity”.

>> Get to bed at a reasonable time and aim for 7-8 hours of sleep.

>> Not been sleeping well? ZMA and magnesium oil may be the dream solution for you.

>> Make your first meal of the following day one that’s fit for a (health conscious) king.

These strategies are featured in my new e-book, “The Non-Meathead Formula For Building Muscle & Burning  Fat”.

You can check it out by CLICKING HERE.

The post Maximise Muscle Gain With These 5 Post Workout Strategies appeared first on Weight Training Is The Way.

He’s a martial artist, personal trainer, school teacher, author, musician, all-round funny dude…and he loves weight training.

Introducing Gerry Magee, author of ‘Average Joe’s Guide To Old School Strength and Fat Loss’, who has hooked up with Weight Training Is The Way this week for an interview.

Gerry has 10 years’ gym experience and – in between his 73,056 other jobs – is a personal trainer with his company GM Fit.

Gerry and I are on the same wavelength when it comes to training and diet. This week we talk about….

• Men doing Insanity fitness classes. “Guys should just train like guys.”

• Gerry’s top three tips for guys who are struggling to gain muscle. “The basics have been around for years because they work.”

• Why Instagram is ruining your workout. “For the love of god don’t Instasnap pics of yourself between each set, that’s a sure sign that you’re not working hard.”

• Crappy training programmes. “It might be tempting to follow the latest Men’s Health Wolverine Abs routine – but chances are it’s bullshit.”

• Simplifying nutrition. “Don’t go to extremes with crazy diets or massive ‘cheat’ days. Food is just food, so quit fucking around with it.”

• Supplements and dodgy companies. “…many are really just charlatans.”

• ….and plenty more.  

Let’s get straight into it.

Everyone has a story about how they got into weight training. Tell us yours….

I’d been training in Aikido for about 6 or 7 years with guys that were much more experienced as well as being much bigger and stronger, lots of guys were from the military or the police.

The Japanese system of martial arts training demands that you learn through the ‘pores of your skin’, in simple terms that means that you have to be able to take a beating before you can give one out.

As a result my body was beginning to break down from the strain, I was constantly in pain and my lower back was really in a bad way from continually being slammed onto the floor (not surprising really).

So I started weight training purely to help me survive my other training, not really for aesthetics. Besides, if you’re ugly you’re ugly, end of story.

From there my interest just spiralled and like most guys I tried just about every training programme and diet that you can think of, most of them even dumber than the one before.

I’d like to think that I’ve gotten smarter with age…….

What’s your typical weekly training routine and how do you juggle it in between PT clients?

My week is pretty standard and I’ll add or take away gym sessions depending on the time of year, if I’m training heavy over the winter for instance then I may drop a session to help recovery. Told you I was getting smarter with age.

My martial arts training is consistent throughout the year, we get about a week off at Christmas. So:

Monday: Aikido 19:30-21:30. At this time of year I’ll have a wee cheeky 20 minute sprint session in the afternoon too.

Tuesday: Weight training 16:00-17:00 and Muay Thai 18:15-19:30.

Wednesday: Aikido 19:30-21:30.

Thursday: Weight Training 16:00-17:00

Friday: Rest or an extra wee session if I’m in the mood, usually something silly though like a bench session.

Saturday: Active rest, I’ll get out and about with the wife.

Sunday: Weight training 10:00-11:00 and sometimes 20 minutes sprints too.

I’ll fit training around my life as best I can though it doesn’t always go to plan. I have a couple of kettlebells and a pull up bar in the house which I can use if I’m pushed for time.

Most of my clients are on a Thursday/Friday evening and Sunday morning which means I’m limited to how many I can take.

It’s actually a good thing as I’m a bit of a workaholic and this gives me more balance, especially as I teach full time too.

It’s all down to a balance that works for you in the end and everyone is different, what I do might seem excessive to someone else.

What top 3 tips would you give to guys who are frustrated at not being able to gain muscle?

#1 If you’re a naturally skinny guy get over yourself and eat more. The more you obsess over keeping your 4 pack the less chance you’ll have to build any decent muscle.

Look out your fatboy pants and get on with it, and no pizza doesn’t count as breakfast. Get some protein in ya.

On the other hand if you are naturally ‘big boned’ stop telling yourself that it’s mostly muscle and shed some of the puppy fat, that way you’ll be able to see some muscle when you pack it on.

It doesn’t matter how big your biceps are if you can’t see your own nuts without a pole and a mirror.

#2 Be consistent, don’t chop and change programmes every two weeks. The basics have been around for years because they work, compound movements that treat your body as one complete unit will always trump yet another tricep push down variation.

Yeah heavy squats ain’t pretty and you might get bored but you will get results.

Seriously, stick to a programme and diet for a year and see what happens, even if it’s the worst programme ever and you’ve only to eat chicken and beetroot on your diet, consistency will still trump all of that.

#3 Work hard! I don’t mean doing sets of leg extensions to failure then 2000 calf raises. I do mean, concentrate, lift heavy and push yourself at every single session.

Every single rep is a chance to improve, ask yourself how many of those you’ve let slip past?

For the love of god don’t Instasnap pics of yourself between each set, that’s a sure sign that you’re not working hard. Train, eat, rest and repeat.

What are your favourite weight training exercises and why?

Any of the compound exercises combined with a smart programme. Squats, deadlifts, military press, power clean and bench press are ideal.

These treat the body as one complete piece, giving you more bang for your buck. A deadlift will obviously recruit more muscle fibres during each rep than a dumbbell curl for instance.

As such the majority of any programme should be focused around these lifts, anything else is just accessory work.

Some kettlebell work would be of benefit too, TGU’s (Turkish get-ups) for instance are great for promoting balance, flexibility and shoulder health.

Heavy farmers walks have a huge effect on the CNS which in turn helps with muscle gain, you can almost feel your body being forced to change.

Lastly, press-ups, dips, chins and pull-ups all have great carry over into all strength work and you won’t find someone who can bust out 10 strict pull ups that hasn’t got a decent set of abdominal muscles.

Keep it simple and do the work!

Tell us about your favourite supplements…and the ones that have been a waste of money.

Yeah I’m really not a fan of many supplements.

At the end of the day there is no magic pill that can get you jacked and shredded. Those are called anabolic steroids!

Supplement companies scam you, they use an ‘enhanced athlete’ on all their promotional material and imply that you can have his body by buying their overpriced crap. Don’t waste your money.

With all that said there are a few supplements that could be useful to you, just try one at a time in order to accurately monitor any possible benefits.

Whey protein: we actually don’t really need this stuff despite what you’ve been told. It is good for convenience though, if you’re really stuck a shake can fill in the gap till your next meal.

Fish oil: I take 2-4 capsules with every meal, though if you’re a fan of oily fish you’ll likely not need these.

Clients that use this system always see positive changes in body composition. If the capsule start to set your stomach just make a few less each day.

Vitamin D spray: We live in Scotland, it’s beautiful but it has bugger all sun throughout the winter months. Get outside when you can and supplement with a spray. You may find a drastic increase in your energy levels through the winter.

Creatine: really useful for getting bigger, has been shown to work in multiple studies. Stick to basic creatine mono and avoid the other overpriced stuff as it’s not any more beneficial.

I’d recommend fully researching any company before buying their products as many are really just charlatans.

Lucky coaches like Ben Coomber are developing get companies like Awesome Supplements that have ethics at the heart of their business model. Choose wisely.

What are the most common mistakes you see guys making when it comes to weight training?

Like I’ve mentioned, choosing small single joint exercises over the basic compound movements.

It might be tempting to follow the latest Men’s Health Wolverine Abs routine but chances are it’s bullshit. Get back to the squat rack.

Also working hard isn’t the same as loading too much weight on the bar and doing crappy reps.

Lots of guys need to take time to improve their technique, remember it’s training rather that working out.

Lastly and most importantly don’t wear a vest and a pair of gloves to protect your delicate little hands. Have some self respect.

How does your book, ‘Average Joe’s Guide To Old School Strength and Fat Loss’ differ from other mainstream health and fitness titles out there?

Well, I guess it doesn’t pretend to have all the answers. With AJ I just wanted to set guys on the right path and then they can take it from there.

It was also written out of frustration, we’d offer Muay Thai classes (literally for pennies) and we’d be struggling for numbers. At the same time you’d see 20 guys going the latest Insanity class.

Guys should just train like guys and that’s the essence of the book.

It’s also funny, I poke fun at the male species as well as not taking myself too seriously.

There’s nothing worse than personal trainers that think they are changing the world one rep at a time.

It is really a hotch-potch of trading advice, nutrition advice, humour and recipes. Not easy to pigeonhole.

Why do you think so many people struggle with healthy eating?

We’ve over=complicated food and we believe the hype that we are sold.

You do have time to make a healthy breakfast, you’re just not as important as you think you are and a healthy breakfast bar isn’t going to cut it, grow up and eat some eggs.

You don’t need fancy recipes and organic coconut oil, just make a start and get cooking. Use common sense too, if it has to be labelled as ‘healthy’ then that’s probably the last thing that it is.

A gluten free cookie is still a cookie. Eat like an adult and while we’re at it lets stop high-fiving and going out for pizza to celebrate every little achievement.

We also have too much spare cash to spend on convenience foods. Growing up in the 80’s we would rarely have takeaway food, now it’s all too common.

My parents would cook meals, though as the years rolled on we saw more and more frozen convenience foods coming in. Your grandparents probably hated them and, as it turns out, with good reason.

Really healthy eating is really simple, it starts with a few basic ingredients and you at a cooker, the further removed we are from making our own food the less healthy we become.

Do you have any decent advice to help people eat clean more often?

It’s really down to preparation. Batch cook most of your meals once or twice a week, it’ll take you two hours tops and your waistline and pocket will thank you.

If you have a meal prepared you are far less likely to each for the take out menu. You’ll also tend to eat at regular intervals which will stop your body getting to the stage that it’s screaming out for anything at all.

That’s why breakfast is so important, a decent one will pretty much eliminate eating junk for the rest of the day.

You tend not to want a Mars bar when you’ve just eaten a six egg omelette with spinach and peppers and a protein shake.

I always have plenty of chicken and sweet potatoes cooked up and stored in the fridge which I can easily use. Chuck together with a little microwave rice, some veggies and you are good to go.

Have a little bit of what you fancy now and again too. If 90% of your nutrition is on track live a little with the other 10%. Just find a balance, you know?

Make a nice meal and have it with family and friends, share a dessert and a beer or two. No need to go crazy.

Overall don’t go to extremes with crazy diets or massive ‘cheat’ days. Food is just food, so quit fucking around with it.

Tell us your funniest gym/health&fitness related story….?

It’s probably not that funny but I’ll tell you anyway. A mate that I used to play in a band with was about to run the Inverness marathon, so he was going to do his last long run (20 miles).

The band had a gig on Bute and we decided in our wisdom to run 10 miles into the middle of nowhere then turn around and run back, job done. Or so you’d think?

Two problems, firstly I hadn’t run more than the length of myself for about 9 months. I’m fit enough that if you asked me to run a marathon tomorrow I could probably do it, I just really wouldn’t enjoy it. Still we powered on.

Also, I was there to keep said mate company and as a result I’d be running at his pace. Now he runs slower than me which you’d think would be a good thing…it isn’t.

Running on your tip toes for 10 miles is a really f***ing bad idea and as we headed back from the half way point my legs completely seized up.

I mean, I couldn’t walk let alone run and my ‘mates’ did the decent thing and left me behind. So I’m in the middle of nowhere basically half stumbling, half crawling home.

After about an hour my legs started coming back to life. Great I only need to make it through 9 and 1/2 miles.

When I finally got back to the waterfront next to our digs I had to stick myself straight into the freezing sea, basically an instant ice bath. Absolutely brutal.

I eventually hobbled to a restaurant to meet the rest of the band when I was promptly told we had to leave for the gig. It was a four hour funk gig, so I’d be expected to play and dance all that time.

Like I said, I think I’m getting smarter with age…

Gerry Magee is a martial artist, musician and personal trainer. He has 20 years training in Aikido 

and over 10 years training in the gym. 

 His passion is promoting strong, flexible bodies combined with an unbreakable spirit. If you want no nonsense advice that simply works get in touch.

 You find him in the dojo at www.makotokai.co.uk or in the gym at www.gmfit.co.uk or by searching GM Fit on Facebook.

 His first book ‘Average Joe’s Old School Strength and Fat Loss’ is available on Amazon.

 This January will see the release of his second book ‘Fat Loss For Girls’.

The post Interview with strength author Gerry Magee: “Guys should just train like guys…” appeared first on Weight Training Is The Way.

Motivating people to become stronger and healthier through lifting weights and proper nutrition is the number one aim of Weight Training Is The Way.

It can change your life.

Deniza, a 24-year-old medical student from Germany, is living proof of that.

The health and fitness expert had suffered from excruciating back pain from early childhood and was diagnosed with scoliosis (curvature of the spine) and hip dysplasia.

As she hit her teenage years her conditions worsened and Deniza feared she would be in pain for the rest of her life.

Medics couldn’t help her and it was only through her own dedicated research on sports and nutrition medicine that she began to have hope. Then Deniza was given the best advice of her life….to take up strength training.

Now pain free for the past three years, Deniza is on a mission to tell the world that proper training and healthy nutrition are key to prevent and heal diseases, and achieve optimal health and happiness.

She has launched her own blog askdeniza.com and is also training to be a doctor specialising in sports and nutrition medicine. In an interview with Weight Training Is The Way, Deniza shares her amazing story and her top tops for improving your health.

“It felt like someone was stabbing a knife into my back the whole time.”

…How Deniza described life as a teenager. She had lived with scoliosis and hip dysplasia since she was a toddler and the conditions made most days uncomfortable.

Fortunately her parents made sure she stayed active with ballet, swimming, volleyball and even pilates.

Looking back, the medical student reckons playing sports probably helped in staving off the pain and preventing her condition from worsening in her early years.

Deniza said: “I was never able to fully thrive in those sports because my body was stiff and my joints were weak.

“At the age of 15, the pain began to become worse and my self-esteem decreased a lot. At some point, I was sure I would be in pain for the rest of my life.

“It was like someone was stabbing a knife into my back, the whole time.

“I felt very lonely and depressed. We have a lot of doctors in our family but none of them specializes in sports or nutrition medicine.

“They would all tell me to be active and play sports – but I was already doing that daily!

“Then, when I was 18, I met a physiotherapist specializing in scoliosis. She told me I should start proper strength training.

“It was too late to heal my scoliosis but I could at least strengthen my muscles to improve my posture and decrease pain.

“She gave me new hope to keep fighting for my health and wellbeing.”

Using Weight Training As A ‘Weapon’ To Battle Back

Since then, Deniza started reading books and papers on strength training and developed techniques to train with muscular imbalances.

Choosing to design her own custom-made workouts, rather than following someone else’s program, Deniza gradually built up her body’s strength and her confidence.

She said: “Whenever I would start doing another trainer’s program, my joints would start to hurt and I would end up injured. I train very differently to others and that is okay, because it works for my body. 

“Strength training is far more for me than a workout routine, muscle building or fat loss.

“It has been my weapon to fight scoliosis and helped me gain self-esteem and experience how you can achieve anything if you put in the work.

“I am happy to say I have been pain-free for at least two to three years now and my muscular imbalances and hip dysplasia have improved as well.”

She added: “Strength training is and will always be a major part of my life. It has to be – otherwise my pain could start again any moment.

“But apart from that, I also want it to be a part of my life. Working out is my ‘me time’ and one of the only ways to truly forget the happenings in the clinic.

“Seeing patients suffer can leave you very depressed and it is important to find ways to come back to reality and focus in yourself, even if it is just for an hour.” 

Deniza works out 5-6 days per week, always taking at least one full rest day with no weightlifting or cardio.

Due to the history of her back and hip problems, Deniza said she does not lift too heavy and insists proper technique in every exercise is “crucial”.

Her training is split into working the lower body three times per week and upper body twice, with an emphasis on shoulders, latissimus dorsi and upper back. She even throws in some handstand push-ups for fun.

“Even if I have been at the clinic all day, I always make time for training,” said Deniza. “I might complete half the workout and lift less weight but at least I did something.”

Food And Fitness As Medicine

In my interview with Deniza, I said: “I strongly believe that people would be much healthier and the health service would save a fortune if people were more educated on nutrition and followed a natural, whole foods diet.”

She replied: “I could not agree more. In fact, ‘Food and Fitness as Medicine’ is the slogan of my blog and expresses just this – that proper nutrition and training are oftentimes enough to prevent diseases.

“Unfortunately, they require a bit more work from the patients themselves – there is no pill that will solve all your problems.

“You have to take part in the healing process and learn to love your body and understand its signals.

“In addition to that, the healthcare industry still does not support nutrition and fitness as therapeutic mechanism because it does not bring enough profit.

“This is very sad to say but it is the truth.

“However, I am following a lot of other fitness and nutrition scientists and I am happy to claim that people are more educated nowadays than 10 years ago and are beginning to understand the impact of our lifestyle on your health.”

Medic On A Mission To Help Others Get Strong And Healthy

“I chose to become a doctor because it is my passion to help others. I hate to see people suffer and be in pain and I would love to have some god-like powers to heal everyone.

“Maybe the fact that half of my family is dealing with cancer, rheumatic diseases, diabetes, PCOS, you-name-it, contributed to this decision as well.

“In fact, I started my research to heal my own conditions and help my mother and father speed up their healing process (rheumatic disease and cancer).

“Nowadays, I get so many emails telling me my blog is helping people and encouraging them to live a healthy life.

“I cannot put into words how happy those emails make me and motivate me even more to keep reading research to provide the newest knowledge to my readers and future patients.”

Deniza’s Top Three Tips For Improving Your Health And Losing Weight 

1. Education

I cannot stress enough the importance of knowing what you put in your body. I can tell from my own experience that doctors treat patients knowing a lot about their disease and medications differently.

Whenever you start a new nutrition or training program, research closely what the program consists of and what effects it could have on your body.

Just because your friends lost weight doing Atkins does not mean it is healthy and will have the same effects for you.

2. Change your mindset first

This might sound contradictory, but to lose weight, you need to shift your focus away from weight loss. Whenever you think of clean eating and fitness as a temporary thing, a diet or short program, you are setting yourself up for failure.

You need to find a way to work out and eat healthy for the rest if your life, without feeling deprived or injuring yourself.

This is very hard to achieve but every day you will get better and find out that working out is actually fun and cooking healthy too!

3. Biofeedback

This is the training method I have been using for the past six years. Biofeedback means that you constantly pay attention to your body’s signals and act according to that.

This applies to both nutrition and training. You need to find a way to train for your body type, your muscle imbalances and eat to fuel your workouts.

Some people thrive on lower carbohydrates, while others (like me) feel weak and have no energy to work out. Take notes of how you feel after you eat certain foods or do certain exercises and do more and eat more of what makes you feel best.

That will speed up the whole process and you will reach any goal, may it be weight loss, building muscle, or maintaining a healthy weight.

* I’d highly recommend checking out Deniza’s website as there is a ton of awesome free information including guides to healthy weight loss, reversing insulin resistance, and workout challenges. Visit www.askdeniza.com

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