Have you ever wondered if the timing of your meals and snacks can affect your athletic performance or help you reach your body composition goals? The answer is yes! Understanding nutrient timing, or the timing of when you eat specific nutrients, can be a game-changer for anyone looking to maximize their workouts and get the most out of their diet. Nutrient timing involves strategically timing your meals and snacks around your workouts to optimize performance and recovery. Eating the right nutrients at the right time can help you feel energized during your workouts, promote muscle growth and repair, and improve...

A deload is something that many of you might not know even exists. Deloads are a crucial part of you progressing over time and will help you avoid exhaustion and reduce your risk of injury. Below i'm going to explain a few things in a little more detail..... How often should I deload? Now, if you are brand new to training there is a good chance you won't need to take one for at least a year. This is because you are so new and have so much potential to progress that you won't be hitting your peak for a...

This is something we all get told from being a child but always end up questioning, even into our adult lives. What is a micronutrient? Micronutrients are vitamins and minerals needed by the body in small amounts. However, their impact on the body is critical and a deficiency in them could end up in life threatening conditions. Benefits of 5 a day Studies show consuming your 5 a day of fruit and vegetables can result in; Lower blood pressure Reduce risk of heart disease & strokes Prevent some forms of cancer Improved digestion A positive effect on blood sugars These...

I bet you’re thinking, where on earth is this blog going. We don’t blame you but promise there’s some meaning to it! This blog is on Time Under Tension (TUT). What is TUT? Time under tension is the amount of time muscle is held under tension or strain during a set. It is there to lengthen each phase of the movements in the idea it will force your muscles to work harder in the more difficult phase of the lift and optimize strength and muscle growth. Benefits of TUT? TUT is one of the most used training methods for people...

Have you ever thought about the effects of alcohol and how it can affect fat loss and muscle gain? Now before I begin this is not me saying do not drink alcohol at all, we live in the UK. We are a nation that is notorious for socialising and getting a little wild…. But if you are serious about losing fat or gaining muscle this blog will make you think about your approach to alcohol a little differently. Now let’s look at it from a fat loss perspective, you’ve stuck to your deficit all week and smashed it. You go...