Fruit, Post-Workout?

I’m sure many of us would agree that fruit (in its different varieties) offers an array of health benefits.

However, surprisingly, when trying to lose weight and/or build muscle, eating fruit can sometimes be a double-edged sword. By that, I mean it can either work for you or against you.

Now, before I continue, it’s worth mentioning that the reason why I have decided to address this topic is because I have recently received a tonne of emails/tweets asking me what I eat/drink after a workout – and in addition to a protein shake, if fruit is OK. Besides consuming protein post-workout, it’s just as important to replenish muscle glycogen (carbohydrates stored within the muscle). The quickest way to achieve this is to refeed the body with a fast-acting carbohydrate/simple sugar.

As you may know, fruit is made up of sugars, of which come in a variety of forms; glucose, sucrose, lactose, maltose… to name but a few! Although fruit contains glucose and sucrose, it also contains fructose – a type of sugar that you may often hear being described as “naturally occurring”. However, not all sugars are created equal and fructose is no exception. More on the reverse.

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Super Shake Sunday

We’re back again for another instalment of Super Shake Sunday!

As the name suggests, Super Shake Sunday will be a weekly series, which will show you how to make your own meal replacement shake. But not just any meal replacement shake – no, these shakes are somewhat on the SUPER side. So, hop on the reverse to find out what this week’s Super Shake Sunday has in store.

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Super Shake Sunday

 

We’re back again!

As the name suggests, Super Shake Sunday will be a weekly series, which will show you how to make your own meal replacement shake. But not just any meal replacement shake – no, these shakes are somewhat on the SUPER side. So, hop on the reverse to find out what this week’s Super Shake Sunday has in store.

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Super Shake Sunday

It’s that time of the week again!

As the name suggests, Super Shake Sunday will be a weekly series, which will show you how to make your own meal replacement shake. But not just any meal replacement shake – no, these shakes are somewhat on the SUPER side. So, hop on the reverse to find out what this week’s Super Shake Sunday has in store.

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Somatotypes – What’s Your Body Type?

Before taking that first step towards a healthier lifestyle, there’s something you need to know: no two bodies are the same.

“Somatotype” is a term that refers to an individual’s body type, of which can fall into either one of three categories: an ectomorph, a mesomorph or an endomorph.

Typically, your somatotype has influence on both your diet and training, and for that reason it’s important that you know yours. More after the jump.

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Meal Planner V.1

Recently, we announced that we were planning to release the spreadsheet that both myself and Jonny use to plan our meals. That day has finally come, and I have to say, I got to give Jonny credit for this one!

This spreadsheet has helped me plan my meals to a T. By that, I mean it allows me to calculate the exact macronutrient content of each and every one of my meals. This is especially useful for when I reduce my daily carbohydrate every week.

If you’re serious about losing weight and getting into shape, then I would definitely recommend using something like this. Besides calculating my macronutrients, this spreadsheet also allows me to submit the foods that I eat with their exact macronutrient content. You can find the instructions and the link to download the spreadsheet after the cut.

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Instructions (click to enlarge)

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From Square One│Week 7

When I wake up tomorrow morning, I will be 7 weeks away from completing the From Square One series, meaning that I am more than halfway there.

As with every Saturday, tomorrow also marks a further 30g reduction in carbohydrates, making my daily intake 120g’s. And to think, 8 weeks ago I was eating more than double that amount! Having said that, this will probably be the last time I reduce my carbs before I start carb cycling, in which 120g’s will become the lowest carb day.

I have also upped my morning cardio (empty stomach) from 40 minutes to an hour. As a result, I’m now burning an extra ~1000+ calories a week. In fact, on average I’ll be burning ~4000+ calories a week just from cardio. To put that into perspective, there are approximately ~3500 calories in a pound of fat.

As usual, I’m weight training in the evenings from Monday to Saturday. I have no idea as to how many calories I’m burning in these sessions, but it’s definitely higher than the figures I clock up from my cardio. You can view next week’s diet plan after the cut.

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Forming a routine

 

Be honest; how many times have you said “diet starts on Monday”? Honestly, I used to say it a lot.

Therein lies the problem; as the week progresses, the workload also progressively piles up. In the end, there is very little time left on the clock to workout or prepare a healthy meal. Before we know it, we’re already waiting for next Monday to come along so that we can once again turn over that so called leaf.

It’s a vicious cycle.

After the cut, you will find some tips that will hopefully put an end to this leaf turning once and for all.

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Carb Cycling Explained

Recently, I explained why it’s important to add variety to your workouts. Your diet is no different.

Variety is just one of the many reasons why carbohydrate cycling, or “carb cycling” as it is more commonly known, is such a popular method of dieting, and involves rotating your carbohydrate intake across x amount of days.

In my opinion, carbohydrates are a double-edged sword: they can either work for you or against you. This is because carbs are our body’s preferred source of energy, and therefore influences many bodily functions. At one end of the spectrum, carbohydrates help spare and protect muscle tissue, thus helping keep our bodies in an anabolic (muscle building state). On the other end, carbohydrates can cause our bodies to store fat (through excessive consumption).

Since building muscle requires an energy surplus and shedding fat requires an energy deficit, many would argue that trying to do both at the same time is impossible.

Well not necessarily. Find out why after the cut.

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Water – are you getting enough?

 

Next time you’re at the gym, have a quick look around: how many people are carrying water bottles? Wait, are you even carrying one?

Whether its cardio, weights or both, it genuinely baffles me how some people can plough through a workout without drinking enough water. Now, I’m not talking about the odd sip from the water fountain, no. I’m talking about a good 250ml+ for every 20 minutes of exercise.

The fact of the matter is, when you exercise, your body loses water through sweat, which in turn causes dehydration. Consequently, this affects your physical performance. Here’s an eye-opening fact: I remember reading somewhere that a 1% loss in water, is equivalent to a 10% loss in strength. Think about that next time you step into the gym! More after the jump.

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