Protein supplements can be confusing, find out what you should be looking for in this mini-blog.
Bulgarian Split Squats are an excellent single-leg exercise that allow you to target your legs without loading your spine in the same way as a back squat.
Save time with this handy tip for prepping and cooking chicken.
We live in a world of truly instant gratification. Almost everything is available to us easily and instantly. Facebook, Instagram and Snapchat dominate our lives (ironic that I am posting this here, I know). If we want media, we can instantly stream it through Youtube, Netflix, Spotify or many others. Want to get somewhere? Uber. Need food? Deliveroo or Just Eat. These things are all great, sure, but as habits they can be destructive. We become conditioned to expecting results instantly and easily.
This simply will not wash when it comes to making changes to your fitness and physique. Nothing will be instant and an App cannot do the work for you. There is no quick fix or “secret trick” to weight loss or muscle. One healthy meal now and again is not enough. One good workout now and then is not enough either. Making changes to your fitness and physique takes time and it takes hard work but the hard work will pay off.
Build excellent habits and excellence will follow. Control your nutrition in line with your goals and follow a training programme that is designed to get you where you want to be.
Stay determined and be consistent and you will get there.
Give this omelette a go, it packs a protein punch that will keep you fuller for longer.
With the rise in popularity of HIIT, SMIT, circuits and sprints, is there any place in your exercise programme for steady-state cardio?
If you're trying to become more muscular then you've probably come across the idea that the very last rep of your workout should be a bicep curl of your protein shake up to your lips. The magazines and the bro in the supplement store insist that you need a protein shake instantly following a workout. "It's the post-workout anabolic window bro, if you miss that, you've wasted your workout."
But the science isn't anywhere near as clear-cut. It appears that the most important factor in terms of the effects of protein on muscle growth is your overall daily intake and an immediate post-workout shake will have minimal effects, if any. (Check out the article linked below)
This doesn't necessarily mean that you shouldn't supplement with protein powder. I will still drink a protein shake after the gym if I'm on the go, but it's because I'm normally pretty hungry with little access to food, and not for the magical bro gains.
https://www.nsca.com/education/articles/the_timing_of_postexercise_protein_ingestion/
LOW-FAT, HIGH-PROTEIN CORONATION CHICKEN
A low-fat, high-protein take on a summer classic.
BELTING BLUEBERRY SMOOTHIE
Short on time in the morning? Give this super-quick, super-tasty smoothie a go!
GOOD MORNING GRANOLA
Start your day with this really simple protein-packed breakfast.