Nutrition Archives - Page 6 of 6 - Iron Paradise Fitness

Category Archives for "Nutrition"

Meal Prep Sunday #1 – 2 Delicious & Versatile Soup Recipes

Tired of bland and boring meals in your nutrition plan?  In desperate need of some motivation and inspiration?  Then over the coming weeks I’m going to be giving you a whole host of great recipe ideas that will mean plain chicken, steamed veg, and boiled rice will be a thing of the past.

In this new blog series, I’m going to be posting nutritious and great tasting dishes each and every week.  You’ll be getting 2 new dishes every week that will give your nutrition plan a much needed boost.

The word ‘diet’ has a connotation of being something that restrictive, dull, and miserable.  It conjures up images of tasteless food or liquidised vegetables that you have to eat 3 times a day.

But it doesn’t have to be that way.  With all Iron Paradise Fitness meal plans, I make sure those thoughts and images become a thing of the past.  I want to be able to show you that reducing body fat and building muscle can be done using great recipes that you’ll love to eat.  And what’s more, your family will love them too.

A great meal plan is one that’s tailored to you and fits around your lifestyle.

I could quite easily write meal plans that have boiled chicken and rice for every meal.  But you’ll be living out of Tupperware most of the time.  And when those around you are sitting down to eat their freshly prepared food, you’re at the end of the table trying to force another spoonful of dry rice that has the texture of cat litter.  And to be honest, I wouldn’t feel right giving that crappy level of service to you.

But I don’t want to do that.  I want to give you recipes and foods that work for you and those around you.  After all, if your nutrition plan works around your lifestyle, the chances of your sticking to it and succeeding increase greatly.

At the end of the day.  That’s all that matters.  Results.

This blog series is going to give you those recipes and help get you those results.  Let’s get cooking…

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BCAA blog pic

BCAA’s: Essential or Simply Overrated?

BCAA’s are marketed as an essential supplement to support your training. But should you believe the hype?

I’ve spent thousands of pounds on a whole host of supplements over the years. Not just BCAA’s, but a myriad of different products. After all that wasted time and money, I finally feel I’m able to separate what works from what’s just marketing hype.  And I’m going to share some of that knowledge with you in this article.

Honestly, I wish I could’ve done it quicker.  If I’d have known what I know now, my physique would be much more developed. And there’d be a few more notes in my wallet as well.

And that’s the fundamental reason why I wanted to write this article.

Essentially, I don’t want you to make the same mistakes I did.

I’ve no doubt you work hard in the gym.  You want to maximise all your efforts and turn every set and every rep into gains.  Be that muscle growth or fat loss.  And that’s perfectly natural.

But the honest truth is that filling your cupboards with every pill, potion, and powder on the market isn’t going to bring you the results you hope for.

As a natural weight lifter you’re always looking for marginal gains. Especially if you’ve been lifting for a couple of years. Because that extra bit of width on the shoulders or that added thickness in your back is harder and harder to come by with each passing year.

You’re maxing out your training in the gym and your diet is consistently on point.  So now you look to the added boost that supplements can give you.

But how do you know what works and what doesn’t?

So let’s get down into the detail of today’s article and lift the lid on BCAAs. And let’s see whether they should be on your shopping list or banished for good.

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#THEDAILYGRIND 010: How To Make Good Food Choices

There are no good or bad foods!  There are no miracle foods.  There are only foods that work for YOU!

Ok, that might be a gross over simplification of the subject, but the statement still holds water to a degree.  I get asked on a regular basis whether a particular food is healthy and ok to eat.  Often it might appear as a text message or physically placed under my nose for approval.  My answer is always the same…

One food type or specific meal is, in itself neither bad nor good.  It’s more about how that food or meal sits in the overall context of what you ate (or plan to eat) in the day.

It goes back to the fundamental principle of good nutrition.  And that’s energy balance.  Calories in vs calories out.

If your goal is to lose weight, then you need to be eating less calories than you burn (calorie deficit).

Flip that around if you want to gain weight for the purposes of increasing muscle mass, ie eat more calories than your burn (calorie surplus).

If you make this mindset shift in how you think about food it can unlock your potential to succeed in your fitness goals.

Think about this for a second.  It’s lunchtime.  You’re out and about in town, rushing around trying to get all your shopping done and your starving.  You haven’t brought any food with you and you haven’t got time to sit down for a full meal at a restaurant.  Out of the corner of your eye, you see those golden arches.  You wouldn’t normally do it, but you decide to dive in and get in the queue.  You know that McDonald’s has some healthy choices these days, so you’re going to be good and stick to the ‘boring’ side of the menu.

As you’re standing in line, you glance up to the display boards all brightly lit with their perfect photography of succulent burgers stacked high on seeded buns.  You’re now at the front of the queue.

What do you order?…

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Caffeine: 5 Benefits For Fat Loss & Building Muscle

Do the benefits of caffeine extend beyond a morning ‘pick-me-up’? Can it really help with fat loss and increasing muscle mass? 

Does your morning routine consist of some form of caffeine hit?  Do you stagger out of bed, fumble around for the light switch and trudge zombie-like to the kitchen to make yourself that first coffee of the morning.

Benefits of caffeine

It’s behaviour akin to a drug addict looking for their next fix, but you feel like it’s what you need to turn you from an extra of the Walking Dead into the human being you and those around you recognise.

And this little wonder drug sometimes get a really bad wrap in the mainstream press.  You’re told to cut back on your intake on a regular basis because of all its negative effects. And while side effects such as sleep disruption, nausea, stomach pain, and irregular heartbeats are very real. They only really come into play with heavy usage and for those with a particular sensitivity.

In this article I’m going to outline 5 benefits of caffeine for fat loss and building muscle. And crucially I’ll tell you how much you should be looking to consume on a regular basis.

Ultimately, my aim is for you to experience all the benefits, while reducing the risk of any side effects.

So, go put the kettle on.  By the time you’ve finished this article you’ll know whether or not you should make that coffee.

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#THEDAILYGRIND 008: Why Testosterone Boosters Are Worthless & What You Should Be Doing Instead

Google the phrase ‘Best Supplements for Muscle Growth’ and you’ll be hit with a myriad of companies claiming their product is exactly what you need…  The truth is they’re probably just bullshitting you…

And it’s not just the supplement companies.  The same can be sent of online websites that have poorly researched articles giving mediocre advice.  Either that’s just pure laziness or there’s some inherent link back to a supplement company they’re surreptitiously promoting.

Where does that leave you in your quest to find out what you need to be doing to optimise your training in the gym?  You’re putting in the hours in the Iron Paradise and you want to make sure that you can squeeze every last drop of growth from your efforts.  That’s totally understandable.  I’m the same!

But the search for the silver bullet that’s going to bring you huge gains in 2017 has the danger of leading you down totally the wrong path.  Listen to the advice in the articles from those first few Google hits or the glossy marketing of supplement companies and you’ll be mislead.  The promise of ‘packing on muscle’ will never live up to the hype.  The sad reality is your desire for gains is only really going to lead to gains for supplement companies.  In the form of YOUR hard-earned cash lining their pockets.

What you’ll be left with is a face of bemusement and frustration as you’re 3-6 months down the line and wondering where all that muscle you had been promised is hiding, because it certainly isn’t on your body!

How do I know this is the case?  Because I’ve been there.

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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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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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The Top 5 Supplements for Achieving Results

Top 5 Supplements for Achieving Results

When I think about the current level of marketing BS that surrounds the supplement industry, I instantly think back to when I was 16 years old watching the second episode of South Park, where Cartman takes ‘Weight Gain 4000’ to try and impress Kathie Lee Gifford, who’s coming to town present him with an award.  That classic line of ‘Beefcake.  Beefcaaaaaaake’ is to me, symptomatic of the “Bro-science” you see in most gyms these days and the ease with which the false marketing claims of supplement industry can sucker you to buying what are essentially, worthless products.

Look around the shelves of your local health food shop, or scan various nutritional food websites and you’ll see a plethora of creatively titled supplements enticing your to part with your hard earned cash.    

Whether it’s different varieties of protein, fat burners, BCAAs, creatine, weight gainers, or one of the many other types of supplement available, it can be incredibly confusing to know what to buy to support your training goals.  After all, we don’t all have the time, or the inclination, to trawl through scientific studies and assess the bold claims that are often made.

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