My top 5 recommended supplements 1. whey protein- an easy way to fulfill your daily protein requirements. It should never replace real food, however is a great alternative for those who struggle to reach their targets. 40g pwo has been shown to be optimal amount to boost muscle protein synthesis (this is good) 2. Creatine - quite possibly the most researched and proven supplement out there. Creatine consumption as been shown to increase strength 3. Caffeine - we all probably

"There is so much emotion involved in changing our bodies; almost always, our underlying motivator is something emotional (I want to feel better about myself, I want to be more confident, I want to finally reach this goal I've been working towards forever, etc.). When it comes to actually progressing, though, do your best to keep emotion out of things. What do I mean by that? Here's fitness via an emotional lens: 1) Steps on scale and doesn't like number 2) Promises, "I

Why using multiple methods to measure progress instead of just the scale weight. Scale Weight is Affected by: Level of hydration, Amount and weight of food consumed, Being in a depleted or full state- saturation level of the muscles’ carbohydrate stores. This means a large meal, a lack of fibre.., time of day, pre or post workout, before or after a reefeed day, etc, can ALL affect your weight shown on the scales. Below are some tips to make utilising scale weight more worth

A change of habit to reap rewards Each weekend I have check ins with my clients and this is probably similar with most people- weighing on a weekend. The problem is when most of us weigh ourselves and have lost weight we generally look toward food as a reward or treat for our achievements. This is generally where people now mess up their progress by going on a day or two day long binge. So why not go out shopping and by some new clothes as a treat for your weight loss. I've j

6 reasons you're not gaining muscle. 1. You're not eating enough - apart from a few exceptions to the rule. In order for you to gain muscle you need to be in a calorie surplus, meaning you're taking in more than you're burning 2. You're not consuming enough protein. Protein are the building blocks of muscle (and just about every function in the body) 3. You train like a fairy - in order to gain muscle you need to put enough stress and stimulus to make a muscle regenerate lar

Do genetics make you fat? Yeah they kind of do. The question of how genetics affect bodyweight and bodycomposition is a major one being studied in science right now. I actually did a weekend course on this very subject last year as well as get myself tested If you want to know what kind of physique you are likely to have as an adult, there is a VERY accurate way to find this out. What was your parent's health when they conceived you? See, there is this thing called "epigeneti