nutrition Archives - Iron Paradise Fitness

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Workout Recovery Iron Paradise Fitness Training And Nutrition Articles

6 Ways To Maximise Workout Recovery And Build More Muscle

Why Your Urge To Do More Is Compromising Workout Recovery And Your Ability To Build Muscle

Workout recovery is essential. And in your fast-paced lifestyle, it's easy to ignore it. But what if I told you that your lack of recovery is impacting your ability to build muscle and get in shape, would you sit up and take notice?

You and I live in a culture where striving for more is the norm. And achieving more HAS to be done in double-quick time.

So it's only natural for you to want to workout as much, and as frequently as possible. Because that's what leads to achieving your goal as quickly as possible, right?

Sadly, it's not that simple.

Training is fun, but it's only part of the equation. Workout recovery is vital. If you choose to overlook it, you're guaranteed to be limiting your progress and INCREASING the time it'll take to achieve your goal.

In this article, you'll discover everything you need to know about workout recovery. And you'll get 6 practical tips to maximise your recovery after working out. First, let's talk about why workout recovery is so important, using examples of 3 Iron Paradise Fitness clients.

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Fit For Christmas Iron Paradise Fitness

Fit For Christmas: 8 Ways to Stay In Shape During The Holidays

8 Top Tips To Enjoy The Holidays And Stay Fit For Christmas Without Undoing All Your Hard Work.

Staying healthy and fit for Christmas doesn't have to be as believable as Santa himself. Find out how to stay on track over the holiday season and not turn into a Human Mince Pie…

If you hadn’t realised already, Christmas is just around the corner.  And the thought go trying to stay fit over the Christmas and New Year period might be a little bit of a mind f*ck! Well it doesn’t need to be. With just a few simple tips, staying fit for Christmas can be a reality…

Thinking about staying fit for Christmas, might have you in two minds. On the one hand you think “f*ck it” and are prepared for the complete blow out. On the other hand, you might be thinking about being so strict you skip dinner altogether and stick to your trusty Tupperware. Or maybe you’re somewhere in the middle.

Either way, temptation is at every turn and a calorie deficit could be the hardest thing to maintain. So that's why I've got 8 top tips for you to stay fit for Christmas. Follow these and take the worry out of the festive season. Trust me, they’ll stop you turning into a human mince pie and keep things on the rails over the next couple of weeks.

So let’s start unwrapping this early Christmas present…

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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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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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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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Is Saturated Fat Good For You? Iron Paradise Fitness

Is Saturated Fat Good For You? Here's What 20 Studies Have To Say

Is Saturated Fat Good For You? Or Is It Making You Fat And Causing Harm To Your Health? These 20 Studies Hold The Answer

Fat makes you fat. And saturated fat is the evil villain of your weight loss story. Your fat loss Skeletor, Darth Vader, Mumra, or Doctor Doom. Sent to destroy any hopes of living a leaner, healthier life, in a haze of calorie-dense misery. But is saturated fat really the bad guy, or is saturated fat good for you?

Nutrition can be confusing, especially when you've been struggling to lose weight for years, and battling even longer to keep it off.

At every turn there's something new to think about. Just when you think you're making progress, another nutritional grenade lands in your lap.

Boom. Carbs are the devil, high fat is the way to go.

Boom. Fat makes you fat, so reduce your fat intake. And saturated fat is especially bad, so get rid of that.

Boom. Don't consume too much protein because it'll destroy your kidneys.

Follow that advice and there's nothing left to eat, except a salad made of fresh air and dust. So I get that it's a mind-fuck. And right now, you might not even know what saturated fat is and what foods contain it. Let alone who's right or wrong about the whole thing.

So, in this article, you'll discover if saturated fat is good for you, or not. Here's what's in store.

  • What saturated fat actually is.
  • Why saturated fat gets such a bad rap.
  • Saturated fat and is apparent effect on insulin resistance.
  • Whether or not dairy has a negative impact on weight loss and health.
  • Practical guidelines for your diet

If that sounds like it'll give you the clarity you need, then start scrolling.

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Meal Frequency Iron Paradise Fitness

Does Meal Frequency Matter For Fat Loss And Building Muscle?

Do More Meals Stoke The Metabolic Fire? Does Fewer Meals Lead To Muscle Loss? Here's Why Meal Frequency Doesn't Matter That Much

The notion that increased meal frequency boosts metabolism and stokes the metabolic fire has been around for a while. It's part of fitness folklore. And no doubt, it's been advice you've either followed, or been told is gospel.

And on face value, it seems pretty logical. Eating and digestion requires energy, which means a boost in metabolism. So if you do it more frequently, then your metabolism should sky-rocket. Couple that with keeping a lid on hunger, through increased snacking, and as long a you're in a calorie deficit, progress should be faster.

The same goes for building and preserving muscle. Bodybuilders have been eating to the schedule of a new born baby, since the dawn of time. Cramming protein down their neck to avoid the dreaded muscle breakdown.

But what's the truth? Does meal frequency really matter this much? Or is it all a little overblown and not worth thinking about?

Here's what you're going to discover in this article.

  • Why the old school view of meal frequency is dead.
  • When meal frequency NEVER matters and when it MIGHT matter.

You'll also find an optimal, evidence-based, strategy for building muscle too. So if you like the sound of THAT, it's time for you to scroll down.

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Lose Weight Over 40 Iron Paradise Fitness

The Best Way To Lose Weight Over 40

Is Losing Weight Harder As You Get Older? And What's The Best Way To Lose Weight Over 40?

As you get older, things seem tougher than they used to. Waking up in the morning with more creaks, bangs, and pops than ever before. Joints aching after an over-zealous workout. And, of course, the eternal struggle to lose weight. But why is it so much harder to lose weight over 40? Is there something you need to adjust or tweak with your nutrition? Or is it simply the case that Mother Nature's a bitch?

As I approach 40 myself (38 at the time of writing) I'm becoming increasingly aware that my body isn't quite what it used to be. I'm not ready for the scrap heap yet, and I'm not sizing up my 6' x 2' wooden box, but I'm conscious of the need to adjust.

And you may well be in the same, slightly-battered boat. Maybe wondering why it's so hard to lose weight over 40. So, in this article, you'll get the answers you need.

Here's what you're going to find out over the next few minutes;

  • Why your metabolism is working against you and what you need to do about it.
  • How inactivity could be your worst enemy.
  • The role of hormones and how they make it more difficult to lose weight over 40.
  • The fundamentals of optimal training and nutrition for the over 40's.

So if this sounds like what you need, put the pipe, slippers, and zimmer frame to one side. Because you're not done yet. I'm going to show you there's still plenty of life in the old dog. And hey, you might still be able to show these youngsters a thing or two.

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How To Track Your Workouts To Keep Getting Stronger

Here's The Best Way To Track Your Workouts So You Can Keep Getting Stronger And Build More Muscle

When it comes to building muscle and sculpting a leaner, healthier, stronger body, you need to workout. But that's not enough. You'll need to get progressively stronger over time, as well. So knowing how to track your workouts is important. After all, if you don't track anything, how will you ever know if you're improving? So in this article, you'll discover why and how to track your workouts in the best way possible.

"What gets measured gets managed." Ever heard that before? A famous phrase from Peter Drucker.

And it's a great philosophy to live by when it comes to health and fitness.

Tracking calories and step count might help you better manage energy balance.

Track your weight and other key measurements and you can objectively judge how much progress you're making. They're all very logical approaches, right?

But when it comes to tracking workouts, one of two things often happens.

Either you won't track anything at all, and simply end up doing whatever you feel like on the day (which is usually endless bicep curls or glute kickbacks). Or you'll disappear up your own ass with a fancy spreadsheet that takes longer to update, than the workout itself.

So what exactly is the best way to track your workouts? Let's dive in to the Why, What, and How and get you the answers you need.

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Get Rid Of Cellulite Iron Paradise Fitness

Can You Get Rid Of Cellulite By Working Out And Eating Healthily?

Can You Get Rid Of Cellulite By Working Out And Eating Healthily?

You and I need to get one thing straight from the outset. There's nothing wrong or abnormal about having cellulite. You are not ugly, disgusting, inferior, or broken because of it. But, I understand you still might want to get rid of cellulite, if at all possible.

But just like fat burners for fat loss, there's always a supplement or cosmetic company looking to prey on your insecurities. To get you to part with your hard earned cash, for what you hope will be the miracle cure. Which is why I wanted to write this article for you.

To give you the truth about whether or not you can get rid of cellulite for good.

So here's what you'll be discovering over the next few minutes.

  • Why cellulite is 100% normal and nothing to be ashamed of.
  • What cellulite actually is.
  • How to improve the visibility of cellulite.

And hey, if finding out how to get rid of cellulite doesn't interest you, that's cool too. After all, being comfortable in your own skin is awesome.

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