supplements Archives - Iron Paradise Fitness

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Glutamine Building Muscle Iron Paradise Fitness

Does Glutamine Build Muscle And Speed Up Recovery?

Is Glutamine a muscle-building wonder supplement and your secret weapon of recovery? Or another case of overhyped BS?

Building muscle is hard. So hearing that glutamine could help speed up the process, understandably peaks your interest.

But is glutamine really the supplement you've been looking for? The Holy Grail of Gains? The Sasquatch of Size?

It's time to put the hype to the test. Because you've been down this road before. Trying every pill, powder, and potion available, without success.

And despite each one delivering nothing but a hole in your wallet, you live in hope.

So read this article before your next supplement order. Because before you click 'Add To Cart' on glutamine, you should know the facts.

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Benefits Of Caffeine Iron Paradise Fitness Training And Nutrition Articles

Benefits Of Caffeine For Building Muscle

If You've Ever Wondered What The Benefits Of Caffeine Are And If It Can Help Build Muscle, You Need To Read This Article

If I told you the benefits of caffeine included helping you lift more weight in the gym, making exercise seem easier, and increasing strength, would you be interested in learning more?

Of course you would.

Sipping on a smooth cup of black coffee, made from freshly ground beans, is one of life's pleasures. A true delight to look forward to each morning.

Or, for you, it might serve as an early morning pick-me-up. A necessity to get you through the day.

But the benefits of caffeine extend far beyond these day-to-day rituals. In fact, this common, every day drug can help you lose weight and build muscle.

In this article, you'll discover everything you need to know about how to supplement with caffeine.

So, if you want to build more muscle by optimising your performance in the gym, read on.

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How Much Protein Can The Body Absorb? Iron Paradise Fitness Training And Nutrition Articles

How Much Protein Can The Body Absorb In One Meal?

How Much Protein Can The Body Absorb In One Meal? If You Want The Evidence-Based Answer, You Need To Read This Article

How much protein can the body absorb in one meal?

20g? 30g? Or is it unlimited?

And if there is a limit, how should you adjust your nutrition to account for it?

You're reading this article because these are the questions that have been plaguing your mind for some time.

The buff, seemingly wise man in the gym passed on his years of knowledge, and told you all about this magical protein absorption limit. And it all sounded logical.

Now you're wondering if you should change your diet and limit the amount of protein you have each meal. After all, you don't want to waste your money on double scoops of protein powder after each workout, if you'll only end up shitting it out the back door moments later.

So, is the guy at the gym a buff Nutritional Gandalf, or merely the nutrition equivalent of the worst child's party magician imaginable?

In this article, you'll discover the science behind the bro-science. And the facts on how much protein the body can absorb. Plus, you'll get the information on how to practically apply the science to your diet for maximum results.

If you like the sound of that, it's time to read on.

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How To Take Creatine Iron Paradise Fitness

How To Take Creatine To Build More Muscle

Here's The Answers to 7 Of The Most Common Questions About How To Take Creatine For Improved Performance And To Build More Muscle, FAST.

Creatine is one of the most researched supplements in health and fitness. Despite that, unanswered questions fill your head, and you're confused. Quite simply, you don't really know how to take creatine in the first place. Trouble is, getting credible answers is not as easy you thought.

You see, the world of supplements is one full of deceit, lies, and charlatans. Worthless pills, powders, and potions are the fuel for the deep, dark heart of nutrition's murky underbelly. And conflicting information floods social media and the internet. So much so, you're not sure who's giving good advice and who's just trying to sell you something. Am I right?

But you're in luck my friend. Choose to read on and you'll discover the simple, no BS truth about how to take creatine.

Here's exactly what you're gonna find out:

  • What creatine is and how it works.
  • Whether or not loading creatine is essential.
  • How to take creatine for improved gym performance and to build more muscle.
  • If the benefits of creatine are compromised by caffeine consumption.
  • What happens when you miss taking creatine for a few days / weeks.
  • How to take creatine if you have to make weight (bit of a niche point).

So, if you want the answers to those questions (and a few more), it's time to scroll down.

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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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#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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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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