Wednesday 20 June 2012


Frequently Asked Questions

There are some questions I get asked quite often, so I thought rather than just answer the person with their answer I could put a list here and refer them to it in the hope they may learn something from questions others have asked. As always I am happy to answer any questions on diet, training, health and overall fitness so feel free to get in touch.

What’s the best exercise for toning arms?

Losing bodyfat and increasing the size of the arm muscles (bicep & triceps) is what gives arms that lean toned look, on top of the obvious diet and solid workout including cardio then bicep curls or variations of and overhead cable pressing are the best bang for book exercises for arms.

What’s the best exercise for abs?

First off doing sit ups’ does not reveal a 6 pack. You need low bodyfat, which comes from intense training and diet. Abs routines should be to assist your other work, as they are one of the hardest muscles to hypertrophy in the body. Plank, aleknas, hand walk out’s all transfer well to other lifts, remember the core includes more than the 6 pack, the lower back needs work too

I need to lose weight fast, what’s the best way

Train intensely and drop carbs and go in to ketosis, hold muscle by keeping protein high. Here’s how to set it up:

What’s the best fat burner to take and how should I take them

They are all pretty much the same in terms of ingredients; personal favourites are grenade and hyper shred as well as oxy elite pro

What’s the best pre workout?

Without doubt jack3d for the all round better training benefits, as this will soon be banned (est. October 2012: Now banned and the new micro version is weak/poor ; as of November 2012) bsn no xplode would be my 2nd choice, however for high volume work gaspari’s super pump max is great

Are power plates good for fat loss?

No. They are good for rehab work and massage though. Nothing produces results like hard work

What are the best foods to eat to lose weight?

Healthy foods, ones that are not heavily processed. Lean proteins, healthy fats and complex carbohydrates.

What’s the best ratio of protein/carbs/fat for fat loss?

Way too personal a question as everyone really is different. Cookie cutter diets rarely work long term though. As a rule the fatter you are the less carbohydrates you need. Body type is also a key issue when looking at the macro split most optimal for you.

Is the Atkins diet healthy?

It’s not really physiologically unhealthy, however mentally it does you no good as it gives a warped sense of carbohydrates, and the body needs all macronutrients therefore long term elimination of one is not optimal.

Will protein shakes make me muscular like Arnie (commonly asked by women)

Protein in tubs is no different to the protein in chicken, what makes you muscular is a high protein/high calorie diet with training that promotes hypertrophy. Protein shakes are just a simple convenient way of increasing protein in your diet. They are not magical muscle builders, unfortunately!

Are fat burners any good and what do they do?

The term fat burners is misleading, they do not target fat cells and burn fat. They have 3 main functions:

1 - they boost metabolism slightly, usually by around 3-5% maximum

2 - slight stimulant affect, so as you lower calories and burn more off they keep you feeling more alert, thus masking the diets effects subtly

3 - suppress appetite - meaning you don’t crash and crave for foods

Can I shape the muscles?

No. Bodybuilders love to think they can by doing ridiculous angle exercises, science and physiology says it’s not possible though

What’s the best way to lose weight?

Diet is key, create a calorie deficit first, increase protein and fibre in the diet and then optimise training, eat carbs when you will use them, earn your carbohydrates. Fuel your day and your workout, most people over estimate how much carbs they really need. Training wise, strength training + intervals + lactic acid training (circuits with weights).

What are the best supplements to take for health?

Multivitamin, vitamin D, fish oils, magnesium and zinc for men. The rest are person specific.

What are the best supplements for building muscle?

Whey protein, bcaa’s, creatine, beta alanine and d-aspartic acid with zinc.

Do you post your diet plans online?

No, this is because every meal plan i write is specifically tailored to the individual based on their metabolism, body type and lifestyle. Putting up my diet plans would mean people use them and don't get the success i get with clients and then blame the diets. Everyone is individual and therefore to get the best results i strive for i treat them as such.

What's the best way to lose weight?

Drop all processed foods, control your portions, increase fibre and increase protein in your diet.

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