Training and Nutrition Articles in Iron Paradise Fitness Blog
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5 Steps for Reducing Water Retention

Doing everything right, but still feel puffy and bloated when you look in the mirror? Water Retention could be your problem. And here’s what you can do about it.

Water retention is a term banded around a lot these days. But how can you tell whether or not you’re suffering with excess water retention? And most importantly, what can you do to reduce that water retention?

First off I want to start by talking about a common scenario.

How many times have you experienced this next sequence of events when you get out of bed?

The alarm clock sounds at 5am and with bleary eyes you stumble towards the bathroom to start that morning routine. After “dropping the kids off at the pool” and slapping some life into yourself, you climb aboard the dreaded scales. And with trepidation you peer through the gaps in your fingers at the number staring back at you.

“FUCK!” you put on half a kilo overnight! WTF?

And then you take a step back, rub the sleep from your eyes and stare at the mirror. You look puffy, bloated and you’re lacking any definition whatsoever. Sound familiar?

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5 Reasons You’re Not Losing Weight

Not losing weight and can’t figure out why? These 5 reasons might be the key to unlock your progress. Not-losing-weight-scales-iron-paradise-fitness-blog

Are you trying desperately to get in shape but at a loss as to why you’re not losing weight? You feel like you’re doing everything right but it’s just not working. After all, you’re eating healthy and pounding away on the treadmill each and every day, so surely you should be losing weight.

But despite that hard work, you’re in the same old loop. Jumping from training programme to training programme, trying to find one that delivers results. But so far that Holy Grail hasn’t materialised.

And as for the whole nutrition thing that’s just another minefield you’re trying to tiptoe your way through. Every piece of advice seems to contradict the last, and your confusion level seems to increase by the day. But you’re doing your best and trying to eat healthy.

However, the end result is still the same…

You’re not losing weight.

So what do you do? Because going down the wrong path AGAIN doesn’t sound appealing in the slightest. In fact, it might just push you over the edge of sanity.

Fortunately for you, this article gives you the answers you need and will help steer you on the right path.

Now’s the time to ditch the fitness magazines with their crazy workouts and training programmes designed by guys jacked up on a few grams of questionable substances. I’m going to share the 5 most common reasons why you’re not losing weight. And most importantly, I’m going to tell you what you can do about it.  

So before you head to the gym to hit your next marathon 2 hour workout, read this article and reset your mind about what REALLY works and why you’re not losing weight. Don’t allow your frustration to build anymore. Because this is the help, guidance, and direction you need.

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Overtraining Blog Cover Pic

Overtraining: The 7 Signs You’re Doing Too Much

Could overtraining be the reason you’re not making progress?

In most of walks of life you’re told that hard work pays off. If you work harder then good things will come. You’ll get a better job, earn more money, drive a faster car, or whatever it is that you consider to constitute success. But when it comes to fitness it’s not quite the same. Because overtraining is a real thing. And it could be the one thing that’s holding back your progress.

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You’re hitting the weights hard in every workout. And those workouts are lasting several hours. And maybe even multiple times per day. Because you want to achieve your goals so bad that you’re committed to putting in the effort.

But no matter how much you keep toiling away in the gym you never really see the progress you expect. And worse still others around you seem to be making better progress doing a lot less. So what figures? Why is it these guys and girls are outstripping your progress. Relative to you, their slackers.

If any of that resonates with you then the next few minutes you spend reading this article could turn that around. Because you could be showing the classic signs of overtraining.

More, more, more does not always lead to more, more, more.

In this article, you’re going to find out all about the topic of overtraining. And how it can potentially impact how quickly (or slowly) you achieve your goals.

You’ll find out what overtraining exactly is, how to spot the signs, and most importantly what to do about it.

So let’s get into the detail and give you the knowledge you need to make sure you don’t fall into the overtraining trap.

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Post workout nutrition Blog Cover Pic

Post Workout Nutrition: Your Definitive Guide

Is Post workout nutrition critical for making progress?

Post workout nutrition is one of those topics that comes up again and again. The bro’s in the gym will tell you that it’s super important and that you need to rush to grab that protein shake as soon as you finish your very last rep. Because if you don’t then you’ll miss the opportunity to make the most of your training.

But are the bro’s right? Have they finally got an aspect of good nutrition right?

Well the short answer is NO. Once again, an aspect of your nutrition has been blown out of all proportion in terms of its importance.

So in this article I’m going to set the record straight. And you’re going to get the simple, practical advice you need to make progress, without worrying about things that don’t matter that much.

And that’s important. Because getting in shape is hard enough. So you don’t need a ton of information and rhetoric thrown at you that won’t actually help you very much.

I promise you this article is free of post workout nutrition BS. And I haven’t got a post workout supplement to ram down your throat. This is definitely not a sales pitch for a shitty product that won’t have any effect on your progress.

Simple. Honest. Personal. That’s the Iron Paradise Fitness way. And that’s what you’re going to get.

All the answers you’ll ever need on post workout nutrition

So in this article, you’ll find out all you need to know about post workout nutrition. Here’s a look at what you can expect over the next few paragraphs.

  • Post workout nutrition timing. Is it important? And what’s the best approach?
  • How to manage your macros for good post workout nutrition.
  • Post workout supplements. Are they essential?
  • Are protein shakes the only option for post workout nutrition?

And on top of all that, you’ll get an insight into my own personal post workout nutrition. But don’t get too excited, it’s pretty basic. Although, it has served me well for the last 3 years and counting. So it may be basic, but it’s goddamn effective!

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Pre Workout Nutrition: How to Fuel Your Workouts

Pre workout nutrition won’t make or break your progress, but it can certainly help.

Pre workout nutrition is a topic that comes up again and again for debate. Because a lot of people think that it’s one of THE most important aspect of your nutrition. And that assumption would be wrong. MASSIVELY!

There’s a feeling amongst many people that if you don’t have a pre workout drink before you hit the gym, then your workout will be rubbish. Because if you’re not wide-eyed and wired like a crazed mad man, then you might as well stay at home, right? Well, that’s what people would have you believe.

And on top of that, there isn’t a supplement company around that hasn’t got some form of nuclear juice to sell you. Is their claim that ‘Atomic Detonator 2000’ will take your workout to the next level a sound one?

This article is going to answer that for you, and more.

Because good pre workout nutrition is about more than a caffeine laden drink. You should be considering protein, carb, and fat intake at the same time. Striking a good balance across your macros pre workout is going to be much more beneficial to your progress than anything else.

All the answers you’ll ever need on pre workout nutrition

So in this article, you’ll find out all you need to know about pre workout nutrition. Here’s a look at what answers you can expect to find over the next few paragraphs.

  • Pre workout meal timing. Is it important? And what’s the best approach?
  • How to manage your macros for good pre workout nutrition.
  • Pre workout drinks. Are they essential?
  • Are protein shakes the only option for pre workout meals?

And on top of all that, you’ll find a link to the Iron Paradise Fitness guide to the best pre workout drinks on the market today. Plus, you’ll get the recipe for my own personal pre workout drink. But don’t get too excited, it’s pretty basic.

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Dieting on a budget Blog Cover Pic

Dieting on a Budget: 5 Ways to Lose Weight Without Going Bankrupt

Eating healthy can be expensive. So is dieting on a budget possible or just expensive pie in the sky?.

It’s a sad fact that the healthiest food is typically the most expensive. Unfortunately, high calorie, nutrient sparse fast food is cheaper and more accessible than ever before. And for a lot of people this means the desire to eat healthily is quashed by the sheer cost. So is dieting on a budget even possible? Can you get the right food in the right quantity without breaking the bank? Or do you need to be a high roller to get in shape?

The simple answer is YES. Dieting on a budget is 100% possible. All it takes is a bit of planning and a little bit of imagination.

So whether you’re looking to get leaner or build some muscle I’ll show you how you can get results without spending the Earth. Because making good food choices and getting your diet on point will be the most important part of achieving results.

Now, it’s important to say that although this article is about dieting on a budget, it’s not about finding the cheapest and shittiest food possible. Because I could quite easily list out some cheap food choices and have done with it. But that’s not my style. Ultimately, I want you to have nutrient-packed food that will make you feel, as well as look, healthier.

In this article you’ll find out my top tips for dieting on a budget. All of them are simple and easy to put into practice.

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Pumpkin recipes meal prep sunday

Pumpkin Recipes: 3 Shockingly Good Post-Halloween Treats

The post-Halloween dilemma: What do you do with all that leftover pumpkin? Here’s 3 scarily good pumpkin recipes that are all treat and no trick!

With Halloween just around the corner you’re probably neck deep in pumpkin right about now. You’re hollowing out those massive orange vegetables and carving them into some scary lantern. But what are you supposed to do with all that leftover pumpkin? Throwing it away seems like a waste. But there’s only so much pumpkin soup that the average person can muster. So with that in mind, I’ve got 3 pumpkin recipes that breathe life into this potentially dead boring vegetable.

So when you think about cooking with pumpkin, what’s the first recipe you think of?

I guarantee 99% of you just said soup. And the other 1% are probably just lying. Because let’s be honest, eating pumpkin is rarely more than a once a year thing. So your repertoire of pumpkin recipes is probably pretty limited.

But that need not be the case. Because not all pumpkin recipes need to be bland and boring. And they can be macro friendly and tasty at the same time.

So, without further talk from me, let’s dive right in to this week’s recipes. Here’s what I’ve got for you:

  • Full Moon Pumpkin Soup – Yes. It’s still soup, but not as you know it.
  • Fish and Pumpkin Stew – Sounds a bit weird, but trust me, it works!
  • Pumpkin Protein Bars – How does a delicious protein snack sound to keep you going throughout the day?

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Cut or Bulk Blog Cover Pic

Cut or Bulk? The Skinny Fat Dilemma

New to training and wondering whether you should lose fat or build muscle first? Well it’s time to solve the Skinny Fat dilemma and find out if you should cut or bulk.

The first place to start when deciding whether to cut or bulk is YOU. Because, if you’re stuck at the point of not knowing whether to cut or bulk then most likely you’re relatively new to training. So it’s important to understand your own circumstances and where you’re at. Because this can really dictate what route you go down. If you’re ‘Skinny Fat’ (we’ll get onto what that means later) then the decision on when to cut or bulk is a common dilemma.

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For example, you’ve decided that now’s the time to make a change in terms of your health. And you’re going to make a start by getting in shape. You have a vision of what you want to look like. And you’re trying to figure out what you’ve got to do to get there.

You want to be lean, muscular, maybe you want to have a six pack poking through. So if I could sum up the look you want, it’d probably be along these lines.

You want to look good naked. And you want to turn a few heads when you’re at the beach.

And that’s cool. Feeling good about yourself and how you look is an important element of being happy. So with that vision in mind you’ve hit your first stumbling block.

It’s all too confusing

No doubt you’re already confused about what you should do when you eventually hit the gym. Not to mention what food you should stuff in your face every day. And then to add to that, you’ve come across two weird words. Everyone keeps banging on about bulking and cutting. What the hell are they talking about? And what relevance does this have to getting washboard abs?

Well, you’ll be glad to know you’re in the right place to get all the answers you need.

In this article, I’ve put together the rules that I go by when working with new clients if they’re Skinny Fat. And those rules will provide you with some all important guidelines to get your training on track from the start. And also, if you’ve been training for a while, but that transformation is yet to materialise then this article is going to be worth a read. Because, you may find some little gems of information that could unlock that progress you’ve been searching for.

So here’s what the article is going to cover:

  • What the terms cut and bulk actually mean.
  • A definition of Skinny Fat and how to know if that’s you.
  • How to decide whether to cut or bulk first.
  • The 7 rules of bulking.
  • The 7 rules of cutting.

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Does the Ketogenic Diet Work?

Does the Ketogenic Diet really work, or is it just another fitness industry gimmick?

The Ketogenic Diet seems pretty simple on face value. Eat a low amount of carbohydrate and increase fats, so you’re using fat for fuel. But although it might sound simple, things are a little more complicated than that. So this article is going to cut through that complexity like a knife through butter (that’s high fat so it’s ok). Ultimately, you’ll be able to decide if the Ketogenic Diet is one that will work for you, or whether it should be banished to the Room 101 of diets.

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For a lot of people, the thought of cutting out sugar is a nightmare. And you might well be one of them. Sugar graces all the foods you love. Just think donuts, ice cream, soft drinks, cookies, jams, cereals, and fruit (for some people). And I’m sure you’ve tried to give them up in the past. But that only lasts for a couple of weeks. And before you know it you’re binge eating your way through your bodyweight in sugary goodness.

So can the ketogenic diet work for ‘normal’ people that like ‘normal’ food? Or is the ketogenic diet for those with an ungodly amount of dedication and are happy for forego life’s delicacies?

In this article I’m going to answer those questions for you. And by the end of the article you’ll know if the ketogenic diet is right for you!

So put your feet up, grab a couple of donuts, because they might be your last (or are they?…).

Here’s what the article is going to cover:

  • What the ketogenic diet is.
  • How it works.
  • The pros and cons of the ketogenic diet.
  • How to set up a ketogenic diet if you feel it’s right for you.

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Workout when sick article title

Should You Workout When Sick?

Should you workout when sick? Or is rest the best medicine?

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When you’re sick it’s sometimes difficult to know when to train and when to back off and rest. Because you don’t want to fall behind with your training. And you certainly don’t want to undo all that good work with your diet. So should you workout when sick, or curl up in your bed and forget the gym? In this article, I’m guiding you through the 3 rules I live by.

First off. And probably most importantly let me say this. I am no doctor, so what do I really know about giving medical advice? Nothing is the answer to that! So this is just me telling you what’s worked for me over the years and what rules of thumb have worked for me. But if you’re in any doubt, then always consult your doctor before smashing yourself stupid in the gym.

And with that out of the way, let’s crack on with the main part of the article. 

Should you workout when sick, or should you rest?

Should you power through your illness, man up (or woman up), and stick to that programme, so you don’t fall behind? Or should you take a rest, put your feet up, grab the Ben & Jerry’s and mope around for the next 7 days?

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