7 Reasons you don't need supplements
Right, disclaimer: Some of you may benefit from supplements, sure.
But the vast majority of you reading this (my demographic) won’t.
Here’s 7 reasons why...
1. Protein Shakes
Fuck me, protein shakes and fitness. Right let me explain it for you, protein is a requirement by the body, we all need differing amounts to be obtained through a varied diet. Protein shakes are good to supplement a diet deficient in protein and they can be a good idea post workout in shake form. However TOO MANY OF YOU seem to think that you have a shake post workout or with your porridge and that’s your protein for the day done.
I reckon 95% of people who take a protein shake DO NOT GET ENOUGH PROTEIN IN as they’re relying on the damn shake. Are they beneficial, yeah in some cases. Most of the time you just need to eat more of it.
It’s filtered milk people, FILTERED MILK.
Well done for paying £60 for a tub though.
For the top athletes perhaps, research isn’t solid surrounding pre, intra or post use.
But your hero who’s ripped and shredded takes them… It’s called an endorsement
Well done for believing that it was his BCAA’s that got him in that shape (not testosterone.)
3. “Fat Burners”
In most cases a stimulant that increases the amount of calories you would use in that typical period of time. All legal varieties prove to make little to no difference to a bad diet.
Best way to burn calories is not to eat them when you don’t need to.
Besides, drinking enough Boo Tea and you’ll shit the bed, literally.
4. Gainer Shakes
How did fat people get fat? From eating too much food.
If you’re looking to gain size, try more food, not a gainer shake.
Easy ways to obtain calories would be full fat milk and butter, you ever buttered your veg, it’s fucking fantastic, you’ll be hyper-caloric in no time.
(that’s an excess of calories to build muscle, you need to be hyper caloric for muscle growth.)
5. Pre Workouts
Good way to head straight first into adrenal fatigue, they have their place but you don’t need them.
Let’s talk human evolution, we have a fight or flight response whereby under the right stress we can fight to the death against anyone at any time.
Yet you can’t get up for a gym session??
Maybe it’s not the fact that you need a pre-workout, maybe you’re just not that up for this whole lifting weights thing. Try a coffee before you train, if that’s not enough go play Tennis instead or something.
Also to be found in: REAL FOOD!!
Stop eating shit, clear up your diet and eat more greens and you’ll be all good.
This one actually is a fantastic supplement, it makes you stronger, last longer, bigger to name a few.
You need to take it all the time, not just when you fancy.
But here’s a question to ask yourself…
Are you a strength athlete?
Are you even an athlete?
Do you need it?
Chances are probably not, if you’re a 24 year old girl who works in PR and trains occasionally in the evenings, you’ll be fine without it.
Varied diet you’ll get it.
Supplements, massively understood.
“To supplement your diet, not add on the side of a below par diet to expect above par results.”
In my opinion, no absolutely not.
Firstly I’ll make one thing clear, it’s my opinion.
Secondly, when I work with people’s diets I ensure they’re hitting sufficient calories, they get their protein, fibre etc. sorted. I’m not advocating diet coke as a diet!
All of us fitness people greatly differ on opinions but we all want the same thing at the end of the day.
To make loads of money… oh and to help people get in shape.
So, last week I finished at the gym and purchased a diet coke.
Because I’m trimming down right now,
So I’m on a calorie controlled diet and I fancied something cold and fizzy.
Another trainer mentioned:
“Why the Diet Coke?”
Obvious response was, “it contains less calories.”
We then took the conversation to Facebook Messenger so it didn’t look like we were bickering but I thought best to put an article up for everyone.
Let me set straight the differences.
Regular Coca Cola = A lot of sugar / Carbs
Diet Coke = Sweeteners / Aspartame
Right, so yeah you could argue ‘just drink water, both Coke options are bad for you’.
Cheers for the input but I wanted something cold and fizzy.
If my clients ask me what’s best for them I usually say have a Diet Coke…
Because they came through the door WANTING TO BE LESS FAT.
Some people say they want to be healthier, 10 minutes later in conversation it turns out THEY WANT TO BE LESS FAT.
Some say they want to feel better, 10 minutes into conversation it turns out they want to look good in a dress for their Sister’s wedding by WANTING TO BE LESS FAT.
I am a ‘Fat Loss & Strength Coach’
Not a health guru, or you’d be sprinkling Ginseng on your ‘erbal virgin vegan oats each morning.
So to clarify about what I do:
People pay me their hard earned money to create a caloric equation that puts them in a deficit.
More Exercise & Less Calories = Fat Loss
So why the fuck would I tell them they’d be better off with a full fat Coke?
That’s 126 calories, that would take around 13-15 minutes on a cross trainer to ‘burn off’.
What’s the point?
At the end of the day the studies behind sweeteners aren’t solid, nor have they been prevalent in our diets for long enough to make a solid conclusion.
BUT THE BEST BIT IS THIS.
People are saying “don’t drink diet drinks, they’re bad for you.”
Yet the majority of the British public get hammered on booze at the weekend, smoke socially and bang a few lines of cocaine up their nose before having unprotected sex.
Yet they’re pointing the fingers at sweeteners being unhealthy, give me a break.
Top tip: Drizzle that diet coke over a glass of ice for a more enjoyable experience
COMFORT ZONE, REALLY?
'Comfort zone' What a load of shit
Heard it before, heard it again.
“I just don’t feel comfortable doing that yet.”
Whether it be going into the free weights section.
Finally using the squat rack when there’s another man in the gym.
Whether it be pulling your tupperware out your bag at work and worrying about the 'donut a day keeps the doctor away' office guys glancing a judging eye at you across your office work space.
Or even getting your kit off at the beach or getting frisky with a loved one, or stranger.
People have this idea of it being ‘out their comfort zone’.
Well I’m afraid your comfort zone is a fabrication.
You made it up, you set the boundaries, you made the rules.
For those of you familiar with Physics you have matter and non matter.
Comfort zones are non matter.
When you can finally come to terms with it not existing you’d be surprised what you can get up to.
You’re literally just making shit up in your head so you don’t have to be uncomfortable.
I had severe anxiety for 10 years so I know every excuse under the sun. I forced myself into situations where I felt unbelievable uncomfortable.
Turns out it was actually fine.
So think about it is what you’re putting off right now.
Whether it be:
– Getting help in the gym
– Eventually leaving the women’s only area
– Learning how to amend your diet
– Breaking up with a partner you don’t actually have any feelings for
– Asking for a payrise
– Telling your boss they’re a bell end and you’re not happy with your work load - yes you Tayler!
My advice for you is simple:
Stop being a moron, you made up your comfort zone, get over it and get on with it.
Or stay where you’re at now forever, up to you.
MUSCLE TONE IS NOT A THING
I don't think people really understand what muscle tone is.
Muscle tone is not a thing, there is no type of training that is best for muscle tone.
What you need to understand is that muscle tone comes from 1 of 2 things...
MUSCLE, YOU NEED IT!
So you need to lift weights to stimulate muscle tissue.
No I don't mean body pump,
I don't mean jogging every day.
Your diet needs to be on point to maintain muscle
In the scheme of things, way harder than losing body fat.
This brings me to point number 2
In most cases the reason your muscle is not visible is because it's covered in to much fat.
To reduce fat you don't need...
You just need to 'diet',
the fact is you already have a diet.
You need to concentrate on your current eating habits rather than trying to look for the next 'health magazine bullshit' article.
If you don't already track calories, start. I recommend using http://www.myfitnesspal.com
TOP TIPS FOR PEAK TIME TRAINING
We all hate walking into the gym and it being packed – Not being able to squat without feeling like you’re about to sit on the face of the person on the bench behind you.
(At least get their name first)
I’ve had occasions where I’ve walked into the gym and after 5 minutes thought fuck this! Well I'm here to help! With the below tips learn how you can go from sacrificed session to “Bring it on”.
Be willing to mix your session around.
OK I know “Compounds first bro”, however mixing up your training from time to time never hurt nobody. Plus a bit of variation thrown in here and there can be fun!
Don’t jeopardise the rest of your session as you’re waiting around for equipment, just move things around and come back to it when it’s free. So you may be pre-fatigued but at the end of the day the volume of the session will still be the same.
What do I mean by this? – Let’s say your first movement is Olympic bench however it is being used, adapt and utilise flat dumbbell press. You’re still working the same muscle group, in the same movement pattern, and at least by doing so you’re not missing out on an entire exercise!
It’s key to have an alternative to everything, always be prepared.
No one wants to be ‘that guy’. You know, the one that doesn’t share anything and always seems to be doing 5 or more sets! Don’t be afraid to jump in with someone.
Keep it simple.
If your schedule is tight try to stick to straight sets. Especially when the gym is busy. There is nothing worse than doing a superset, going to do the second half of the movement and someone has jumped in and started using your equipment you had ready.
Think logically. If you are going to incorporate supersets / giant sets then programme them so the same equipment is used.
There we have it, no matter how you program your training you should always be able to complete a session regardless of the state of the gym.
THE BEST EXERCISE FOR FAT LOSS
OK so I am sunburnt again!
A face like a baboons ass is not a good look.
Secondly, it's my day off and yet again I'm committed to delivering these dam emails. I've spent hours this morning putting together an in-depth guide to make your life easier.
It was stressing me out, laptop nearly made a swift exit through my window...
So the least you can do is open the fucking thing, thank me later.
We have an emotional connection to food.
Happy, sad or in-between, we all have the go to foods that make us feel good.
Unfortunately these foods tend to be processed, very high in sugar and fats, contributing to the obese epidemic we see today.
This foods are easily consumed and overeaten, in most cases often leaving us feeling unsatisfied and hungry again an hour later.
If you can't get a grip on the emotional eating, you are going to find it incredibly hard long term to keep sustainable results.
“Andrew what is the best exercise to remove fat from my stomach?” This has to be in the top 3 most common questions I get asked. Everyone wants to know what the best exercises are to remove bingo wings, belly fat and back fat.
I am going to highlight 3 key exercises you must do if you want to melt fat from these areas.
Make sure you are paying attention.
For belly fat
It is absolutely essential you don’t get drawn into the cake eating exercises that seem to be a common theme in most offices.
For bingo wings
It’s hugely important that you don’t over work the biceps by shovelling unnecessary calories into your mouth.
For back fat
Make sure you are aware of the the calories you are drinking. These tend to go unnoticed.
That’s it. Do these 3 things and watch the fat disappear.
Oh you thought I was going to give you a new plank variation?
Or maybe the best tricep exercise that you haven’t already tried?
Not a fucking chance.
Eat less food and move around more if you want to reduce your body fat. Sure you can add extra stomach work or tricep work, but if you think you are going to train the fat away good luck.
Don’t be fooled into thinking you can spot reduce body fat. Ask anyone you know who has dropped fat and they will tell you they had areas they found very difficult to shift fat from. It isn’t that simple.
When you are dropping fat the body will pull fat from everywhere. The chances are you are reducing fat from your problem area but because you focus on it so much you can’t see it. You are forgetting about the progress you have made overall. Don’t do this.
My advice is to be consistent with your food and training perhaps add a little extra work in the areas you want to target if you want to.
This can be also be a good psychological boost and may help keep you motivated. However don’t let this be at the expense of your diet being on point.
STRUGGLING TO LOSE WEIGHT?
STRUGGLING TO LOSE WEIGHT?
If I had a pound for every time I heard someone tell me,
'l'm hardly eating anything but I just can't lose weight'
I would be a fucking loaded!
But there really is only one reason that the majority of diets fail...
they don't put you in a calorie deficit.
If you are eating less than you burn, then you WILL lose weight, it is scientific law!
If it isn't happening then you need to consider whether the plan you're following is actually putting you in a negative energy balance in the first place and if it is, then are you actually sticking to it?
Don't kid yourself that you have too many toxins in your body, your gut bacteria is to blame, your body is too acidic, stop with the bullshit.
Keep it simple.
Lots of weight's
Lots of step's
Lots of sex
Don't be a twat in the kitchen.
Focus on creating a Calorie Deficit that you can comfortably stick to.
This means choosing a diet that suits YOU, not Susan next door.
I aim to inspire, motivate and educate my clients for long lasting results