Training and Nutrition Articles in Iron Paradise Fitness Blog
Protein Before Bed Iron Paradise Fitness

Should You Drink A Protein Shake Before Bed?

Should You Drink A Protein Shake Before Bed? The Evidence-Based Answer

Protein before bed isn't the most important aspect of nutrition, far from it. But research shows it could help you build more muscle.

In this article, you'll discover how optimising your protein intake can make a small, yet significant impact on your progress. And, as a natural weightlifter, those small benefits are sometimes well-worth the effort, right?

When it comes to nutrition, there's two distinct areas of focus;

  1. The Basics - The fundamental building blocks of progress. If these aren't in place, the rest is largely irrelevant.
  2. Optimisation - The aspects of nutrition worth considering once the solid foundations are in place.

As you'll see in this article, having protein before bed IS beneficial for you. But, it sits firmly in the category of 'Optimisation'.

So make sure you've spent time getting those fundamentals in place;

These are just a few of the fundamentals you should have in place, before looking into protein before bed. And even then, protein frequency, and other optimisation strategies still outweigh whether or not you have protein before bed.

But for now, let's assume those basics are in place, and you're ready to delve into some of the minutia.

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How Much Weight Can You Lose In A Month Iron Paradise Fitness

How Much Weight Can You Lose In A Month, Safely?

How Much Weight Can You Lose In A Month, Safely? The Evidence-Based Answer

Whether you want to slim down to fit into those trusty pair of jeans, or feel good for a big event on the horizon, the desire for rapid weight loss is understandable. After all, dragging your fat loss out longer than necessary doesn't sound like fun for anyone. So it begs the question, 'how much weight can you lose in a month?'.

But that's only part of the dilemma. Because even if you could lose 10kg in a month, like the fad diets promise, it doesn't mean you should. At some point there needs to be a consideration, for when faster and faster weight loss, starts to negatively affect your physical and mental health.

So, in this article, you'll discover how much weight you can lose in a month, without damaging your health. And it might be faster than you think.

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Muscle Imbalance Iron Paradise Fitness

How To Fix Your Muscle Imbalance In 3 Simple Steps

If You're Struggling To Fix A Muscle Imbalance, You Need To Read This Article

A muscle imbalance can be frustrating.

Potentially limiting your progress in the gym and your ability to build muscle.

One side of your body is strong. And makes you feel like a descendant of Hercules. But the other side is letting you down. Seemingly as weak as an 8 year old school girl.

And it's starting to get embarrassing.

So you're reading this because you want to know how to fix your imbalance. And there's good news.

Correcting a muscle imbalance is not that hard. In this article, you'll discover 3 simple steps that will give your weakness, new-found strength.

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Total Body Workouts Iron Paradise Fitness

The Top 8 Reasons To Do Total Body Workouts

8 Reasons Why Total Body Workouts Can Help You Optimise Muscle Growth And Burn Fat In A Fun, Time-Efficient Way.

You might think total body workouts are an ineffective way to achieve your body goals. Since time immemorial, you've been conditioned to believe hammering a specific body part into submission is the best (and only) way to train. But full body workouts can be one of the best workouts splits for building muscle and losing fat in a time-efficient way. Often requiring less overall time commitment than more traditional ways of training, they can be the perfect fit for your time-crunched schedule.

And in this article, you'll discover 8 reasons why a total body workout might be the simple, effective solution you've been searching for. And, if you stick around to the end of the article, you'll be able to grab a free 4 week beginner's training programme, designed around optimal total body workouts.

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RER Iron Paradise Fitness

RER (Respiratory Exchange Ratio): What Is It? And Should You Care?

RER (Respiratory Exchange Ratio) Determines Whether You're Burning Carbs Or Fat For Fuel. But Is This Important? And Should You Care?

The Respiratory Exchange Ratio (RER) might be something you've never heard of. Simply put, it's the mechanism determining whether fat or carbohydrate is being utilised for fuel at any given point in time.

You might think that if you could manipulate RER to predominantly burn fat, then you're on to a winner.

Is this how you turn yourself into a fat burning machine and cheat the system?

Is fat loss heaven finally here?

Unfortunately, it's not that simple. As you'll discover in this article, RER is important, but not to the extent where you'll be able to defy science. Sorry... it's the truth.

What you WILL find out over the next few minutes is how RER works. And more importantly, you'll be empowered with more knowledge in relation to fasted cardio, how the body burns fat, the importance of recovery, and more.

Here's what this article covers:

  • What is RER?
  • How RER affects weight loss with high carb or high fat diets.
  • The truth about fasted cardio and why RER is further proof it is no more beneficial for fat loss.
  • How a lack of sleep could affect RER and result in muscle loss.

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Training To Failure Iron Paradise Fitness

Does Training To Failure Build More Muscle?

Should You Be Training To Failure To Build Muscle, Or Do You Need To Avoid It?

Training to failure seems like a no-brainer. You're at the gym to train hard, so pushing yourself to the limit makes perfect sense. After all, if you don't train to failure, did you even workout?

Scan the gym floor and you'll see clear evidence to reinforce your belief.

The most ripped and jacked guys, screaming "ONE MORE REP" at each other, as iron and sweat clash together in a sea of testosterone. And it's not just the guys. The ladies are in on the action too, thrusting and squatting their way until booties are punished into submission.

Intimidating to say the least. But do you have to do the same? Is training to failure how you build muscle and get in shape? Or is there another way?

In this article, you'll find the clarity you need.

By the time you've finished reading, you'll know whether or not to trust the dude coated in so much fake tan, he looks and smells like rich mahogany.

Here's what you'll discover:

  • The logic of training to failure and the research supporting it.
  • The issues with training to failure and why it limits muscle growth.
  • Why you might not even be training to failure, anyway.
  • When should you train to failure?

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No Energy To Workout Iron Paradise Fitness

Reach Your Fitness Goals In 7 Easy Steps

Reach Your Fitness Goals In 7 Easy Steps. What Starting Iron Paradise Fitness Taught Me About Building Your Best Body Ever

You might think building your best body ever has nothing in common with  starting a business. But you'd be wrong. In fact, there are clear parallels to be drawn. So here's 7 things I learned from starting Iron Paradise Fitness that might help you reach your fitness goals.

Nothing worth doing is easy. Be that building muscle, losing weight, or following your passion in the fitness industry. One thing I've learned over the years is that being successful is not simple.

Having the will to reach your fitness goals, or any goal for that matter, takes more than desire. That inner drive is important, but you need more.

You see, reaching your fitness goals requires a multi-faceted approach, including skills you might not have.

The journey will be tough. And harder than you ever thought. WAY harder.

But despite all the challenges, obstacles, and trip wires, achieving your goals is never a bad thing. And those trials and tribulations only make victory taste that much sweeter.

The road to sculpting a leaner, healthier, and stronger body can seem daunting from the outset. There's so much to think about, from how many calories to eat, through to what to do in the gym. And it can feel incredibly overwhelming. Like a dark cloud hanging over your head. So, this article will give you a little clarity, reduce the overwhelm, and help you focus on what's important in reaching your fitness goals.

So let me guide you through how these 7 steps built the foundations of Iron Paradise Fitness. And how they can be the build the foundation of your best ever body.

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Collagen Protein: A Waste Of Money For Building Muscle?

If You're Considering Supplementing With Collagen Protein To Build Muscle, Read This Article Before Wasting Your Money

Every once in a while a supplement comes along that grips the world of nutrition for no apparent reason. And collagen protein could be the most recent example.

Touted as a cure-all wonder supplement, apparently it's the answer to your muscle building woes, and more.

But you're cautious. In an industry dominated by modern-day snake oil salesmen, skepticism reigns supreme.

Despite the convincing argument and claims of scientific research, you're looking for clarity. An honest, no bullshit view.

And that's exactly what you'll get in this article.

As you scroll through down the page you'll discover all you need to know about collagen protein and building muscle.

No doubt you're aware of multiple other benefits claimed by collagen protein advocates, including; improvement in the health of you skin and nails. But this isn't Cosmopolitan Magazine. And I'm not here to give you beauty tips. This article is about building muscle.

Now that we're all on the same page, let's begin.

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Active Not Losing Weight Iron Paradise Fitness

Should I Skip Breakfast To Lose Weight? What 14 Studies Say

Should I Skip Breakfast To Lose Weight? It Works For Some, But Not Others. So What Does The Research Say?

You're reading this because you want to lose weight in the fasted possible way. And with so much talk of fasting potentially being the fat loss miracle you so desperately want, you wonder, "should I skip breakfast to lose weight?"

Some say YES, and that fasting is the best thing since the sliced bread you didn't have this morning. Whereas, others cling onto the old adage of 'breakfast being the most important meal of the day.'

But who's right?

Is anyone right?

Or is this yet another nutrition debate over nothing?

In this article, you'll find out what the research says from both sides of the fence. Then, you can make up your own mind, based on the facts.

Here's what you'll be reading about over the next few minutes.

  • Why the pro-breakfast crew will tell you skipping breakfast is BAD.
  • The unbiased view of the research.
  • Why fucking up your routine might be a good idea, breakfast or no breakfast.
  • Does breakfast make you less focused?
  • Why skipping breakfast might fine for retaining muscle, but sub-optimal for building it.

So whether you're reading this with your morning cornflakes, or at 12pm as you take your first bites of food for the day, scroll on if you want the definitive answer as to whether or not you should skip breakfast to lose weight.

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Atomic Habits Iron Paradise Fitness

How To Build Atomic Habits For Sustainable Weight Loss

Here's 4 Takeaways From Atomic Habits By James Clear That Will Change The Way You Approach Weight Loss

Atomic Habits could, quite literally, change your life.

Most people think the key to sustainable weight loss lies in the perfect diet, macro split, or training programme. But this short-sighted view ignores the biggest piece of the puzzle.

Your day-to-day habits.

Think about it... If you fail to make healthy eating and exercise an engrained, automatic part of daily life, you'll always be fighting an uphill battle. Struggling with willpower constantly. And scraping the barrel of motivation all too often.

But what if there was a simple way to build good habits and break bad ones? Becoming the person you want to be and building the body you dream of, would be a hell of a lot easier, right?

James Clear's book, Atomic Habits, IS that simple method.

This article is a summary of my key takeaways from the book. I'd encourage you to get a copy and read the full text for yourself, as I won't be able to do it true justice here. The concepts in Atomic Habits revolutionised the way I approach life and achieving my goals. And I hope it has the same effect on you.

Over the next few minutes you'll discover;

  • The Science Of How Habits Work
  • How To Form Atomic Habits Using The 4 Laws
  • Making Atomic Habits Stick For Long-Term Success
  • Practical Application For Achieving Your Weight Loss Goals

So, let's see how to form Atomic Habits by learning from the Habit-Jedi (that's not me by the way).

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