Training and Nutrition Articles in Iron Paradise Fitness Blog

Forming Habits in Bitesize Chunks

It’s Christmas Eve Eve (I’m using artistic license to claim that as a day).  It’s 7:30am, it’s dark and a bit of a ghost town as I look out of the window of the local coffee shop.

This has to be the calm before the storm.  Surely in a few hours time as the sun rises and the nation slowly gets to grips with the fact that there’s just 48 hours to go until the big day, this place will come to life.

The car park will be filled to the brim with cars nested side by side like sardines in a tin.

Latecomers to the shopping centre will be on the hunt for that one available space out of thousands.  Like a Great White sensing a drop of blood in the ocean, they stalk shoppers loaded up with bags, trudging back to their cars to free themselves of the weight.

But are they leaving or are they heading back for round 2?  Whatever happens, one thing’s for sure.  They’re gonna need a bigger boat!

Not everyone’s a morning person, but it certainly works f0r me.  I’ve definitely been the early bird catching the worm instead of a night Owl.  I find it the most productive time of the day.

Get the gym stuff out the way.  Get the adrenaline flowing and hit the day hard from the start and don’t let up until it’s time to hit the hay.

It’s a habit that I’ve formed over the years.  And this is what I want to talk about in today’s blog.

How to form positive habits to keep you progressing forward with your fitness goals each and every day…

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Motivation and the 14 Hour Grind

It’s been a crazy last few days.  I literally don’t know what time of day, or even day of the week it is most of the time.  My phone battery is pretty much worn out by lunch time with me continually checking the time and date to get my brain back on track.  

Honestly, I thought it was Saturday today!

It would be nice to say that I’ve been spending that time being rushed off my feet with all things Christmas related, but that’s not a luxury I’ve afforded myself this year.  Sunday still seems like a million miles away for me right now.

So, what’s been occupying my time?

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Metallica, Bulking, & International Chest Day (Part 2)

Metallica’s ‘A Year and a Half in the Life of…’

Over the next few weeks I’m going to be doing a series of shorter blog posts that are intended to a bit of a ‘Day in the Life of..’ type of thing.

I got the idea after watching an old DVD I had lying around.  Metallica’s ‘A Year and a Half in the Life of…’

I’d dread to think how many times I’ve seen that thing.  It was on constant repeat when I was a kid, right after the release of the Black Album.

Back in the early 90’s it was all still old style VHS, and me and my brother must have pretty much wore that thing out!  Not to mention the fact our parents probably lost their minds with us reciting every line word for word.

It’s what inspired me to take up the guitar and make an attempt at becoming a rock star.  For the detectives out there, you can find some old videos and tracks of my band if you scour YouTube, MySpace (if it still exists), and Facebook.

You can have a pretty good laugh at my long hair and lame effort at a beard.

Now it’s Sad But True that this series of posts probably isn’t going to be as exciting, funny, and memorable as that documentary, but let’s see how close we can get.

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How Much Cardio To Lose Weight? The Ultimate Guide to Cardio

How much cardio should you be doing to lose weight and achieve your fat loss goals? Is hours and hours on the treadmill even necessary, or is there another way?

Cardio is seen by many to be the best way to lose weight and get in shape. And it’s something that I continually hear time and time again. Because there’s a perception out there that weights are for dude that want to get big and walk around like The Hulk. And cardio is for losing weight and fat loss. But how much cardio do you REALLY need to do to achieve those goals?

In this article, I’m going to guide you through why that popular theory is actually a misconception. And you’ll also discover how much cardio you actually need to incorporate in your training and also what type of cardio has the most benefit.

Read on to find out more. Your fat loss depends on it!

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10 Gym Bag Essentials That Will Improve Your Physique

What things go into your gym bag for every workout?  Do you even have a gym bag?

Is it just a case of throwing in a towel, a change of clothes, and your padlock and off you go?

A well-packed gym bag is something not to be overlooked.  There are some essential items you need on the gym floor that will improve your performance and motivation.  With a few extra minutes spent preparing what goes into your bag, you can reap some great extra benefits from your workouts.

I’ve got 10 top tips for you that will make sure your gym bag is filled with all the essential items needed for a great workout each and every time you set foot in the gym.

These tips will help you lift more, prevent injury, and most of all make sure you enjoy those training sessions.  Because if it’s not fun, what’s the point, right?

Whether you’re just starting out or you’re a veteran of the Iron Paradise, you’ll benefit from this article.  Let’s not waste anymore time and get right down to it.

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Accountability: The Silver Bullet for Success

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Take a look at your Facebook timeline right now.  What do you see?

If it’s anything like mine, you’ll see a host of adverts claiming they have the next miracle supplement for six pack abs, or a revolutionary training programme that builds muscle in days, or maybe they have the inside secret you need to know right now.

What’s your first thought when you see these adverts?  Skeptical?  Good.  You should be.

The lure of these adverts is strong.  Playing on your desire to achieve your dream body transformation as quickly as possible and without all that hard work and graft.  I get it and I’ve even been there myself.  In the past I’ve been guilty of buying the latest fat burner supplement in the hope I can short-cut the process and see those results that bit quicker, without facing the reality that maybe I just need to stop eating a box of Krispy Cremes every Friday.

But there is a ‘secret’ to achieving your goals in the shortest possible timeframe.  It’s not ‘sexy’ enough to make it into mainstream magazines and it’s probably not considered ‘manly’ enough to be talked about in between sets of 200kg squats.  But it could be the deal breaker for you.

If you’re finding it a struggle to stick to your training and nutrition plan, or you’re feeling like every day is a HUGE challenge and uphill battle, then this article is for you.

This article is going to uncover the unspoken secret of ACCOUNTABILITY and show you how you can use it to guarantee results.

It’s time to load the gun with your silver bullet…

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From Dr. Jekyll to Mr. Hyde. Your Definitive Pre-Workout Review

Pre-workout supplementation is one of the most misunderstood supplements in the fitness industry.

In this article I’m going to cut right to the chase.  I’ll walk you through the most common ingredients in pre-workout drinks and what doses you need to check the labels for, in order to make sure you’re getting an effective hit.

I’m then going to be reviewing Legion Athletics’ Pulse pre-workout, The Protein Works’ Nitro Works, Genetic Supplements’ Advantage Ultra, and Optimum Nutrition’s Gold Standard Pre-Workout.

These are all products over personally used over the last couple of years and I’ll give you my frank and honest opinion of their effectiveness, value for money, and taste.

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10 Essential Tips for Being a Gentleman in the Gym

You’re sat at home thumbing through your Facebook timeline, clicking on the latest video of kittens playing the piano, or some teenage idiot blowing his nuts off with a firework when the ‘ding’ of a new email notification hits your smartphone.  

You pause the cat video for a second and take a look at the email that’s just landed.

It’s your new Iron Paradise Fitness, AESTHETICS THROUGH STRENGTH programme in all its glory.

Now the cat video is a thing of the past and you start sifting through the detail of your new training and nutrition plan.  You feel on a high.  Building that physique you’ve longed for is now withn your grasp.  You feel motivated.  Excited.  Raring to hit the gym and start making those gains you don your Gymshark joggers, vest, and hoodie that arrived this morning and start heading for the gym.

But wait!

Before you get ahead of yourself, there’s some key information you need to know prior to taking one step through the front door of the Iron Paradise.  It’s no good having all the gear and no idea!…

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Become a meal prep Jedi in 7 easy steps

I can only apologise in advance for the abundance of Star Wars references in this week’s blog.  It might have a little something to do with seeing the Rogue One trailer again.  Man that film looks goooooood.  I’m excited as a kid in a candy shop.

But I digress.  This isn’t a film hype blog, it’s a fitness blog, so let’s get on with it.

 

“Do or do not. There is no try.”

The little green man is a wise old jedi.  But is it really THAT simple?  Is getting stuff done, really just a simple case of pure will power alone?

Trying to reduce body fat and stick to a specific nutrition plan is a difficult to thing to do, let’s be honest.  There’ll be be plenty of diet gurus out there that will tell you different.  They’ll tell you that their latest pill or powder will lead to you shedding kilo after kilo in a matter of days.  But to me this is just akin to snake oil and witchcraft.  It’s NOT TRUE.

Experience tells me that will power is only part of the puzzle.

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Protein Myths Blog Pic

Protein Myths That Need To Die

Old, outdated ideas and commonly held misconceptions surrounding nutrition can really hamper your progress.  So here’s 4 protein myths that have been well and truly busted.

The more popular health and fitness becomes, the more I see and hear misleading and false information about what constitutes good nutrition. Because of the rise in popularity of high protein diets, there has been a rise in the number of protein myths that exist.

That guy in the gym isn’t probably the fitness guru he’s led you to believe. Not only will he tell you the only way to make gains by drinking 10 protein shakes per day. But he’ll also tell  you to take them at specific times of the day. Undoubtedly down to the millisecond.

And these protein myths aren’t limited to guys in the gym. Because even your nearest and dearest have an opinion. Just as you’re about to tuck into that nice juicy steak, they’ll tell you they’ve read an article saying eating red meat leads to heart attacks. And you’re likely to keel over and die if you take one bite from the meal in front of you.

So where does that leave you?  Confused and unable to tell the fact from the fiction? If so, read on as the 4 most popular protein myths get busted.

This article covers everything from powders vs real food, right through to how much protein is too much. And also if a high protein diet really will lead to health problems.

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