pre-workout Archives - Iron Paradise Fitness

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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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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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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 EPISODE 2: 7 Steps to Great Nutrition

You can do all the training in the world, but if your nutrition is lacking, so will your results.

The old phrase "you are what you eat" has some merit.  Generally speaking, if you meticulously work your way through the takeaway menus stuffed in your kitchen draw one by one throughout the week, you're probably not going to be the poster boy (or girl) of the next government healthy eating campaign.

Today's episode of #THEDAILYGRIND is about nutrition and how to make sure that yours is working FOR YOU and not AGAINST YOU.  I'd say that this is hands down the biggest problem that people encounter in trying to achieve their fitness goals.  The first thought when setting up a new programme is the gym.  The motivation is high and that feeling of running, lifting, rowing, pressing, and generally sweating your way through a 60 minute workout gives you an instant sense of satisfaction.  You instantly feel like it's done you some good and that body fat is now just going to melt away.

What I've experienced myself is that this is actually the easy bit.  Getting the foot in the door at the gym is not actually that hard.  Set someone up with a great training programme that is personalised, effective, and fun and it just takes that push of motivation to get the ball rolling.  Where the difficulties come is in changing ingrained habits around food and educating people on how to make good food choices throughout the day.

Fail to get the nutrition side of things right and you're doomed to fail from Day 1.  It's that simple.

But the good news is, it doesn't need to be as hard and complicated as you might think.  If you're about to kick-start a new training programme, this article is for you.  I'm going to walk you through a 7 step process to get your nutrition dialled in and working for you to make those results come quickly.

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6 Healthy Recipes for a Nutritious Day

So, you're looking ahead to the New Year and hunting around for a few new healthy recipes to spice up your new 2017 nutrition plan.  You want to leave the dull and boring things in the past and create dishes you'll actually look forward to and enjoy.

No problem, Iron Paradise Fitness has got you covered.

Over the last few days the blog posts have been geared around the post-Christmas 'get back on it' plan and generally gettin' after it in 2017.  This one is in the same vein and squarely focused on nutrition.  I hope you like it.

I've got 6 awesome recipes for you that you can weave into your meal plans for some tasty alternatives to what you might be having at the moment.  And there's no brussel sprouts in sight!  Most of the recipes will take less than 15 minutes to cook, so you won't have to worry about slaving over a hot stove all day.  These are designed to work if you want to prep in advance or if you want to whip something up on the fly.

Perfect if your still lacking motivation to do a full on meal prep.  Knock these up as you go and you'll have a good basis to start from.

I'd love to see your own creations after you've given the recipes a try.  Tag me in your photos on Facebook and Instagram.  The best photo will get a a FREE copy of my November and December recipe packs, containing a total of 20 awesome recipes!

Get cooking and GET CREATIVE!

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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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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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