Carb/Calorie Cycling For Better Body Composition

muscles 2 flickrIf you want to build muscle with little or no fat gain, or lose fat with little or no muscle loss, then carb cycling should definitely be part of your nutritional strategy.

In fact by using carb cycling some people are able to build muscle and lose fat at the same time. Though this will seldom be optimal, and to get the best results you’d be much better off concentrating on one goal (muscle gain or fat loss) at a time.

But by using carb cycling you’ll be sure to get superior results in terms of improved body composition, as compared to what you would get by following a more standard diet plan. So in this article I’ll explain exactly what carb cycling is, why it’s so effective, and how best to use it to achieve your own particular goals. Continue Reading →

Intermittent Fasting For Fat Loss: 5 Reason’s Why It’s So Effective

muscles flickrIf you want to lose excess body fat all you really need to do is consume fewer calories than you expend (i.e. eat at a calorie deficit) and take a few steps to ensure you maintain your muscle mass while you are losing the fat.

But if you are finding it difficult to get the results you want, there could be a simple solution to that – intermittent fasting.

Intermittent fasting is simply the practice of going without food for short periods of time on a regular basis. This could be a full 24 hours once or twice per week, or just 16 hours each day – which is basically just skipping breakfast.

There are a number of reasons why intermittent fasting is particularly effective for fat loss, but here are the top 5 of them… Continue Reading →

12 Ways To Increase Testosterone Levels Naturally

athlete in locomotive cabin full bodyTestosterone builds muscle. So the more testosterone you have the more muscle you are likely to have. And the easier you will find it to build even more muscle.

But that’s not all testosterone does. It also burns fat, strengthens bones, improves libido, helps protect against heart disease and type 2 diabetes, makes you more confident and assertive, gives you more energy, and helps you live longer too.

And as low testosterone levels in men are becoming increasingly common these days, it could be well worth taking some steps to increase yours.

So in this article I’ll outline the top 12 ways you can increase your testosterone levels naturally… Continue Reading →

Top 10 Reasons You’re Not Losing Body Fat

bodybuilder 4 flickrSo you’ve been dieting for a while now, and you’re training regularly as well. You started off well enough, and you managed to lose a few pounds. But now you’re stuck. And no matter what you do you just can’t seem to lose any more.

What could the problem be?

Well, it could be any of a number of things; but here are the 10 most likely reasons why you’re not losing any more body fat…

1. You’re Eating Too Many Calories

This may seem obvious, but there are still people who will tell you that you can eat as much as you want as long as you avoid carbs. But it’s just not true. And whilst your body may handle the calories from the different macronutrients in different ways, when it comes right down to it if you are eating too many calories you won’t lose weight. Continue Reading →

The Truth About Dietary Fats: The Good, The Bad And The Indifferent

salmon and avocado flickrDespite what you may have heard, fat is an essential part of a healthy balanced diet and has many important functions in the body. Apart from being a valuable source of energy, it also helps you absorb certain vitamins and minerals, it’s needed to build cell membranes and the sheaths surrounding nerves, it’s essential to blood clotting, it’s required for the manufacture of certain hormones and it’s vital to the health of your skin, joints, muscles, and much more.

And on top of all that having sufficient fat in your diet is essential for optimal muscle growth as well.

Fats are made up of fatty acids attached to a glycerol molecule. And fatty acids are basically chains of carbon atoms with hydrogen atoms attached to them. But some fats are more beneficial than others of course; so in this article I’ll describe the four different types of dietary fat – the good fats, the bad fats and those that fall somewhere in between. Continue Reading →

The Renegade Diet Book Review

renegade dietAre you tired of hard to follow diet plans that fail to deliver the results they promise? I know I was. Low carb diets, high carb diets, ketogenic diets, eating six meals per day, starving yourself to lose fat or stuffing yourself to build muscle. Surely there must be a better way.

Well as it turns out there is. Jason Ferruggia spent over two decades experimenting with every kind of diet you can think of – both on himself and his clients. And the final result of all that experimentation, combined with the very latest scientific research, is The Renegade Diet.

The Renegade Diet is essentially a modification of The Warrior Diet, but it takes into account the needs of those who want to build muscle and improve performance, as well as those who just want to get really defined. But perhaps even more important than any of that is the fact that it has a very strong focus on achieving and maintaining optimum health – something that is sorely lacking in most other diet plans.

So what exactly is The Renegade Diet? Is it really all it’s cracked up to be? And more importantly, is it the right diet for you? Well, here’s my review of the book so you can decide for yourself… Continue Reading →

How To Lose Fat Without Losing Muscle

bodybuilder 4 wcSo you’ve managed to build a decent amount of muscle, but you’ve put on too much fat in the process. Or maybe you always were a bit fat and you’ve now decided to do something about it. Either way you now want to lose all that excess body fat, and get a lean defined look. But how do you do it without losing some of your hard earned muscle?

Well, as I’ve said before, the No. 1 requirement for losing body fat is a calorie deficit. That is you need to consume fewer calories than you expend over the course of the day (or week). When you do that your body has to find an alternative source of energy in order to meet its requirements. This can come from stored glycogen, body fat – or muscle tissue. And normally it will come from a combination of all of these.

So that means under normal circumstances when you lose weight you will lose both fat and muscle. But there are ways that you can signal your body to keep hold of its muscle mass and just use your body fat for energy instead.

How do you do that? Well, here are the 8 best ways to ensure you lose fat without losing muscle… Continue Reading →

Top 10 Food & Diet Myths That Refuse To Die

muesli wcWhether your main aim is to build muscle or lose fat, the most important aspect of your diet is simply the amount of calories you are consuming each day. Next in importance is how these calories are divided up between protein, carbohydrates and fat. And then there’s your pre and post workout nutrition to consider.

Apart from that though, everything else is pretty much incidental. There are a few general guidelines that will help of course, such as eat mostly whole natural foods and avoid processed, refined and sugary foods as much as possible. But much of what is generally taught as good dietary practice is simply irrelevant and useless. Some of it will make absolutely no difference to your results, and some may actually hold you back from making the changes you want.

So just to clarify the situation for you, here are 10 of the most common food and diet myths that just won’t die… Continue Reading →

The Best Fat Loss Diet Plan

frank zane wcIf your main aim is to lose body fat, it’s really not that difficult. You will need a bit of determination, but apart from that you just need to get your diet in order and take some steps to ensure you preserve your muscle tissue whilst you are losing fat. After that all you need do is be consistent until you get the job done.

And even if your main goal is to build muscle, if you are carrying too much fat you’ll need to address that first, otherwise you’ll just put on far more fat than muscle due to the fact that your insulin sensitivity will be very poor. You need to get down to below 15% body fat (22% for women) before starting a muscle building program. And 10 – 12% (15 – 18% for women) would be better.

So if you want to start shedding the excess fat, the best diet plan to allow you to do that is as follows… Continue Reading →

Best Pre And Post Workout Meals: What To Eat Before And After Training

chicken and rice wcTo build muscle optimally you need to get both your training and your diet right. And although the most important aspect of your diet is your total daily calorie, protein, carbohydrate and fat intake, there are other factors to consider too. Chief amongst these is your pre and post workout meals.

Pre and post workout nutrition has been over-complicated by many and also made out to be far more important than it actually is. But although it’s not as crucial as some may make out, it is still a factor, and getting it right will definitely improve the results you are getting from your training.

So in this article I’ll outline the best foods to eat before training and after training, and I’ll also suggest a couple of supplements that could be useful too. Continue Reading →