It was in the dance music tent at the T in the Park festival in July 2012. I didn’t know whether to shake his hand or KISS him!

Raving // dressing up // drinking // partying was standard behaviour for this 20-year-old joker/party animal.

That’s why I was completely SHOCKED when I first saw him lifting weights in the gym a couple of years ago.

<<IN MY HEAD>>  “Surely, he’s not actually trying to look after his body for once….??”

<<THEN I’M THINKIN>>  “Maybe he’s still p*ssed from the weekend and staggered in here by accident (wearing shorts and a t-shirt)…???”

I was right the first time – Gerard started lifting weights because he wanted to get in decent shape.

Problem was, he struggled big time to add muscle or see any results from his efforts. Basically going through the motions at the gym….and getting nowhere.

Then he asked if I’d coach him through my ‘Leaner, Stronger, Better’ programme.

Here’s What Happened After The First 30 Days….

Gerard said: “I’ve been lifting weights at the gym for years – but I barely saw a difference if I’m honest.

“I was doing the same old boring workouts and didn’t actually enjoy any of it because the results just weren’t happening.

“First My Shoulders Became More Rounded, Then I Started Developing A V-Shaped Back…”

“Marc completely changed how I trained.

“He also gave me tons of advice on diet, which was important because I didn’t really have a clue about what to eat and when.

“Within 3 weeks I started seeing changes in my body. First with my shoulders becoming more rounded, then I started developing a V-shaped back.

“My brother and mates started saying that they were seeing a real difference too.

“I couldn’t believe the difference after just one month after I got my first progress pictures taken.”

My ‘Leaner, Better, Stronger’ recently completed my 12 week online coaching programme

Before And After The 12 Week Coaching Programme…

Gerard’s goal – to finally add some muscle and see muscle definition.

He’s achieved it. Gerard went from 71kg to 77kg, adding lean muscle, stripping fat….and his strength in the gym went through the roof!

The one time party animal says he’s now “hooked” on training and looking and feeling his best.

Here are some of the main strategies we implemented that completely changed up Gerard’s training and nutrition.

Six Steps To Success….

#1 Training just 3 days per week…

…with proper rest and recovery in between.

#2 Focusing mainly on compound weight training exercises…

…with cardio out the window.

#3 Always aiming for personal bests…

…and progressively overloading the muscles.

#4 Increasing his calories…

…and keeping track of his diet via MyFitnessPal.

#5 More healthy fats in his diet…

…and less sugar.

#6 Introducing new pre-workout and post-workout tactics…

…to maximise muscle gain and fat loss.

Gerard said: “This is the way I’ll be training and eating for life now – because it works.”

There are currently 3 spaces available on my ‘Leaner, Stronger,  Better’ online personal training and nutrition coaching programme.

Anyone interested can private message me via Facebook or email: marc@weighttrainingistheway.com

The post From Skinny Party Animal To Shredded Gym Addict appeared first on Weight Training Is The Way.

When you’re buzzing to get back in there because you’re now actually seeing decent results.

Training for longer and for more days per week might seem like the obvious move when you’re on a roll…

But it’s a BIG MISTAKE.

More is not better. Overtraining can hinder your attempts to build muscle, it can increase your chances of injury, and most importantly it can damage your health.

>>> This article is all about showing you the way to train smarter, not harder.

>>> To avoid overtraining so that you can continue to make solid progress and maintain optimal overall health.

>>> It’ll focus heavily on the teachings of the late bodybuilding champion Mike Mentzer – a pioneer in weight training protocols – aswell as world-renowned sports nutritionist Dr John Berardi.

Mentzer – Mr Olympia in 1979 –  was way ahead of his time and a proponent of sensible training and dietary principles that went against what 99.9% of what other bodybuilders were doing at the time.

While weightlifters were training hard 5,6,7 days per week, Mike was only doing 3 days.

While other weightlifters were eating crazy amounts of protein per day in an attempt to keep the biceps bulging, he was eating just 60g and stressing the importance of sufficient calories instead.

I’ve followed Mike’s training principles for more than a decade. This is simply because they make sense – and I can spend less time in the gym and still get great results.

Training Smarter, Not Harder

Why exercise nearly every day of the week when you can train for three?

Why spend two hours in the gym when you can finish your session in one?

And why do countless sets and reps when you can simply up the intensity in each of your exercises to stimulate muscle growth and development?

Training one day on, one day off is the way forward to ensure you properly recover after a tough workout and the body can repair itself and develop more muscle tissue.

We’ll soon discuss the effect heavy weight training has on the muscles and why proper rest is so important.

But a clear sign we need some time away from the barbells and dumbbells is the DOMS (delayed onset muscle soreness) – aka the pain the following day after a tough session (…which is usually even worse the second day).

The soreness should be enough to convince you to take a day off after training. If you’re not experiencing DOMS then you’re not training intensely enough in the gym.

The ‘3,6,9 Method’ – as I call it – is a great guideline for ensuring you’re training hard enough to fatigue the muscles and kickstart hypertrophy (the muscle building process).

3 = the number of sets you need to complete for each exercise.

6 = the minimum number of reps you must be able to complete with a particular weight.

9 = the maximum number of reps you should be doing before upping the weight level and increasing the intensity further.

I always recommend just 2-3 sets of every exercise in your routine. Fitness studies have shown that this is enough – if you complete the exercises properly.

This 2010 study showed that to achieve hypertrophy 2-3 sets per exercise were much more effective than just 1 single set.

BUT….the results also showed that there was no significant difference between 2-3 sets and 4-6 sets per exercise. So why do double the amount of sets?

How Overtraining Can Hamper Muscle Growth

Mike Mentzer, pictured below, wrote in his book, ‘High Intensity Training – The Mike Mentzer Way’: “Intense exercise will stimulate a compensatory build-up of muscle tissue, which will enable the body to cope with the stress of intense exercise again in the near future with less disturbance and fewer demands on the body’s limited resources.

“Taken to extremes, as is the case with most bodybuilders who overtrain, the exercise will place a drain on the recuperative subsystems of the body that prevents the build up of added muscle tissue because all of the reserves will be used up in an attempt to overcome the depletion caused by overtraining.

“…the less time spent in the gym actually training the better. Once you have stimulated growth, with the required high intensity training, get out of the gym!”

The Importance Of Rest And Proper Recovery

Want bigger muscles? A leaner, more athletic physique? Then give your body a break after a tough weights session.

The hard work may be done in the gym…but you then must supply your body with proper nutrition and a recovery period of around 48 hours, sometimes longer.

This is essential so that the body can repair the damage done to your muscle fibres through lifting heavy weights and build more muscle tissue as a result.

Fitness and nutrition expert Ru Anderson stressed the importance of recovery after workouts when I interviewed him last month.

Ru said: “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.” 

You can read the full interview here – ‘The Dangers Of Following Typical Bodybuilding Advice’.

Train Well, Sleep Well

Sleep is so important to our overall health, yet many of us don’t get the recommended eight hours per night.

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.

If you struggle to get a decent night’s sleep, I’ve got the dream solution at the end of this article.

What About Targeting Different Muscle Groups On Alternate Days…?

Many bodybuilders try to get around the DOMS by training different muscle groups on different days.

Mon – chest and triceps; Tue – back and biceps; Wed – legs….you know the drill.

I did it myself for a while too, thinking it was a shortcut to faster results.

It wasn’t. It also meant I was spending way too much time in the gym unnecessarily.

While many bodybuilders these days swear by split muscle group routines and do get amazing results, Mike Mentzer spoke out against training this way.

In his book ‘High Intensity Training – The Mike Mentzer Way’, he wrote: “Many bodybuilders wrongly believe that a split routine of six days a week, with one half of the muscles exercised on one day and then rested on the following day while the other half are being exercised, will provide the rest required for adequate growth following exercise.

“You must remember that exercise always has a generalized effect on the entire physical system as well as a localised one on specific muscles.

“So, even though you may be affording your alternately worked muscles a certain amount of rest on a six day split routine, you are not providing the needed rest for the overall physical system when you tax it with everyday training.”

Mike said that adding more sets to your workouts and training on additional days without sufficient rest should be “avoided at all costs”.

The Negative Effects Of Overtraining On Your Health

Dr John Berardi, founder of Precision Nutrition and one of the world’s leading sports nutritionists, wrote a fantastic article last year titled ‘How Intense Workouts (And Overtraining) Can Ruin Your Results’.

Comparing excessive exercise to driving a car on full throttle all the time, he said it’s only a matter of time before the car (aka our bodies) break down.

Dr Berardi, pictured below, warns that overtraining consistently will frazzle our nervous system, weaken our immune system and lead to illness.

He wrote: “Training too frequently and intensely — again, without prioritizing recovery — means that stress never subsides.

“We never get a chance to put gas in the tank or change the oil. We just drive and drive and drive, mashing the pedals harder and harder.

“If we ‘lift the hood’ we might see…

“Poor lubrication: Our connective tissues are creaky and frayed.

“Radiator overheating: More inflammation.

“Battery drained: Feel-good brain chemicals and anabolic (building-up) hormones have gone down.

“Rust: Catabolic (breaking-down) hormones such as cortisol have gone up.”

Dr Berardi warns that this could lead to problems including depression, anxiety, poor sleep and lower metabolism.

He insists that for every intense workout, there should be an equally intense focus on helping your body repair and rebuild.

Am I Overtraining? 5 Signs You Probably Are…

#1 Being Too Sore For Too Long

It’s normal for your muscles to be sore for a couple of days after a good weight training session.

But when it gets to four or five days then it’s a sure sign you aren’t recovering well.

Give yourself an extended break to avoid interfering with the repair and muscle building process.

#2 Insomnia

If your nervous system is frazzled from overtraining, or your hormones are all over the place, then you’re sleep will likely be affected.

Try to get into a regular sleeping pattern of going to bed no later than 10pm and rising at the same time each day.

#3 Feeling Run-Down

If you’re low on energy and catching every cold and virus going around, then there’s a fair chance your immune system has been weakened by training too hard, too often.

Rest up, take some immune boosting vitamin C supplements.

#4 Lack Of Results

If you had been seeing steady progress for a while and then this halted, despite equal or more effort in the gym, then it could be that your body has been struggling to recover.

#5 Dwindling Motivation

We already know that longer training sessions and working out on more days of the week can actually hinder your efforts to build muscle and sculpt a better overall physique.

And if it’s got to the stage where your workouts are not as effective as they used to be, then your training motivation will naturally drop off.

Feeling Stressed? Give Yourself A Break…

Highly demanding jobs, relationship problems, money worries….these everyday life issues many of us face trigger the release of stress hormones cortisol and adrenaline.

Training hard in the gym also releases the same hormones….in response to the stress your muscles face throughout a weight training session.

Too much of both in your life for too long leads to one thing….BURNOUT.

Exercise can of course help relieve stress….(aka smashing a punch bag and pretending it’s your boss’s face)….but the overall physical impact of stress in and outside of the gym can become too much.

Dr Berardi said: “We still need to help our bodies recover from all the stress we experience.

“How well you’ll recover (and how much extra recovery you might need) depends on your allostatic load — i.e. how much total stress you’re under at any given moment.”

Treat Your Body Well. Here’s How…

Sticking to a simple day on, day off training schedule is the first step to avoiding overtraining.

If you’re training intensely enough during those sessions – using the ‘3,6,9 Method’ mentioned earlier – then you should be too sore to step back in the gym the next day anyway.

While we may train like Rocky in the gym, it’s important we treat our body well afterwards for proper recovery and muscle development.

Here are my top 4 tips for treating your body like a King…

#1 Enjoy a relaxing warm bath at least twice a week. This is an awesome reward for yourself on non-training days.

#2 Meditate. No, it doesn’t involve sitting in the lotus position pretending to be a monk. There are some amazing guided meditation audio recordings that can really help you wind down after a long, stressful day.

#3 Get to your bed early with a book. Not only does reading help me get to sleep much quicker, but a good educational book last thing at night is much better than filling my head with garbage from Facebook or reality TV.

#4 Take ZMA capsules or use magnesium oil before bed. These are hugely beneficial for a deep, restful sleep which is of course crucial for your body’s repair and recovery.

The post Am I Overtraining? How This Can Hamper Your Gym Progress…And Damage Your Health appeared first on Weight Training Is The Way.

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.

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.

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.

Have you promised yourself that 2017 is the year you’re finally going to sort your body out and get in great shape?

Build some muscle, reveal the abs that are hiding in there somewhere, get in a proper gym routine that actually lasts this time around?

New Year’s fitness resolutions are nice. Positive thoughts are really, really nice.

Problem is, most guys fail with their fitness resolutions because they make some (or all) of the mistakes listed in this article.

And, if you’re honest with yourself, there’s probably still that wee bit of doubt in your mind too that you can actually make it happen. Especially if you’ve already tried in the past and got nowhere.

One of my online personal training clients, a 32-year-old dad, told me last week: “I was always fired up at the beginning of the year to get myself in good shape, add muscle to my upper body and lose my gut.

“I’d buy new training shoes and clothes, and go out running for miles 4-5 days per week.

“Then I’d get bored. The results just didn’t come quickly enough and I got fed up. Within a few weeks I wasn’t exercising because it felt pointless and I was back eating garbage again feeling sorry for myself.”

Back then the biggest mistake he was making was #3 in this list below – training ineffectively.

While it may burn some calories, running does zilch for building muscle and improving overall body composition. Also, training five days per week is unnecessary and is hard to maintain in the long term for most guys, never mind a father-of-two.

He’s made more progress now in the past month than at any point in his life by cutting out previous mistakes and taking a different approach to his fitness and diet.

2017 can be different for you too if you avoid the seven mistakes listed below. It’s a blueprint for making your New Year’s fitness resolution stick – and becoming a stronger, healthier, better version of yourself.

Mistakes Guys Make With Their New Year’s Fitness Resolutions

#1 Not being clear about goals

It ain’t good enough just to say, “I want to get in better shape” or “I need to lose a few pounds and I’ll be happy”.

Hardly inspiring either, is it? Your fitness goals need to be clear, specific and measureable.

Fed up being too thin and want to gain muscle? Your goal could be to gain 6lbs in 12 weeks and add two inches to the thickness of your arms, for example. That’s clear, specific and you can measure it at the beginning and end of the 12 week period.

#2 Not working from a clear training plan

Training without a proper plan is like turning up to work wearing only Y-fronts and a tie. It won’t end well and you’ll probably end up feeling a bit stupid.

A training plan keeps you focused, gives you direction, and provides extra motivation.

On the other hand, if you arrive at the gym with the intention of just using whatever equipment is free, you’ll almost certainly have a half-assed workout. You’ll get little satisfaction from your training and will be less likely to bother turning up next time.

Simple tip: buy a pocket sized diary and spend 10-15 minutes every Sunday scheduling your training sessions and planning out your exercises for the week.

Take it with you to the gym and mark up how you performed, always aiming to improve next time around.

#3 Training ineffectively

I named my website Weight Training Is The Way because lifting weights is the most effective way to: build muscle, burn fat, improve overall body shape, bone density, develop strength, improve cardiovascular health, mental health….all at once.

Whether you’re a man, woman, reptile…you should be lifting weights. The benefits are too numerous to mention.

On the other hand, standard cardio such as running, jogging, cycling, aerobic fitness classes, don’t tick nearly as many boxes.

And if muscle gain is one of your fitness aims then you’re wasting your time with these forms of exercise.

#4 Messing up your calorie intake

I won’t state the obvious by banging on about how important it is to eat healthy foods and limit the junk.

But diet is also a numbers game. Going back to the example earlier of setting a goal of gaining 6lbs and adding a couple of inches of muscle to your arms.

This will be impossible without eating more food every day to increase calories. The body must take in more calories than it burns to allow for weight gain and proper muscle development.

Want an easy way to figure out how many calories you should be eating based on your fitness goals? The MyFitness Pal app does it for you – and it’s free. You can grab it at MyfitnessPal.com.

#5 No accountability

The chances of achieving your fitness goals are 10x more likely if you have someone holding you accountable.

Someone to check that you’re taking action consistently. Someone who can help keep you on track. Someone else you don’t want to disappoint rather than just yourself.

A fitness coach/personal trainer is the number one choice as they provide accountability – and the best advice to help you hit your goals much sooner.

But if you don’t have the cash, then it’s a great idea to hook up with a friend/workmate as a training partner so you can keep each other on track.

#6 Not measuring progress

Always set a clear starting point by taking ‘before’ pictures wearing shorts only. (Nobody likes these being taken but they’ll help motivate you into action).

The photos are also important for tracking your progress visually.

Also take a note of other key measurements based on your goals. Want to gain or lose weight? Jump on the scales.

Want to lose weight around your gut? Get the measuring tape out.

Take a new photo after each month, along with body measurements, and compare.

#7 Being impatient

Don’t believe all the hype you read on the front of men’s fitness magazines.

“Beach ready abs within 3 weeks” ain’t gonna happen. And no you won’t be “built like Wolverine” with their new six week training programme either.

Here’s a much better idea: be patient. Getting in great shape takes hard work, consistency and time.

Results don’t happen overnight but they will happen if you stick with the right training programme, eat well and avoid making the same mistakes as most other guys kickstarting their New Year’s fitness resolution.

What to do next?

>> Buy a pocket sized diary, write down your fitness goals clearly and give yourself a deadline for achieving them. (3-4 months is a good time frame).

>> Get signed up at your local gym (most have deals on at this time of year) and focus on the weight training exercises listed in this article – Compound Exercises: Bigger Movements, Better Results.

>> Spend 10-15 mapping out your first week of training in the diary. One day on, one day off training is ideal.

>> Download the MyFitness Pal app and start tracking your calories based on your personal fitness goals.

>> Find a training partner – or coach.

>> Work hard. Stay consistent. Be patient.

The post 7 Mistakes Men Make With Their New Year’s Fitness Resolutions 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?”

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