Tag: calories

Fat Loss Hypertrophy

Is NEAT the final piece of the perfect physique puzzle?

Stephen Box is the founder of Team Box, a competition prep coach and physique consultant, and the Winner of Mr Great Britain and UKBFF Model division As a physique competitor, details count. If you’re serious about competition, you’re likely to be tracking your macros, calories and workouts somewhat religiously, and adjusting them for the best possible results. It’s not easy, and it takes time. But there’s one factor you might be neglecting when it comes down to the details of prep, and neglecting it can ruin all your hard work. Fix it, and you’ll progress faster. I’m talking, of course,…

This article is exclusively available to IronLife subscribers. If you have a subscription, please log in here. For the latest subscription offers, click here.
Fat Loss Nutrition

Weighing up your diet options

Phil Graham is a highly-respected competitive bodybuilder, performance nutritionist, fitness expert and personal trainer. He is based in Northern Ireland. When you want to start a new diet how do you know which one will work best for you? If you type ‘the best diet ‘ into a search engine you get over 300 million results, featuring all the popular ones you’ve heard of, and millions more you haven’t. Having worked with thousands of clients over the years I’m very much aware of how these diets work. The all have overlapping features and are based around everything from the basics…

This article is exclusively available to IronLife subscribers. If you have a subscription, please log in here. For the latest subscription offers, click here.
Fat Loss Hypertrophy

How a pro starts prep

Ben Pakulski is a IFBB Pro bodybuilder and creator of the new Mi40 Xtreme training system and the Mi40 Nation website. He is based in Tampa, Florida. One of the biggest mistakes athletes make when trying to get back into serious training after their off-season is to go from zero to one hundred overnight. Not gradually and progressively moving through the gears is a problem most people encounter when wanting to get into shape. They’ll drop carbs right down and start doing an hour or two of cardio per day. Three or four weeks later and they’ve made substantial changes…

This article is exclusively available to IronLife subscribers. If you have a subscription, please log in here. For the latest subscription offers, click here.
Fat Loss Nutrition

Are you being consistent with calories?

Rob Riches is one of the world’s leading fitness models and athletes. Imagine twin brothers who eat the same quantity and types of food every day. Neither brother eats junk food and each cooks and prepares their own meal from wholesome, nutrient-dense food they buy themselves. It seems that if they both eat the same types of foods, and both around the same amount of calories each day that they would expect to see the same results. But that’s not always the case – and it’s likely to come down to consistency of meal portions and timing throughout the day.…

This article is exclusively available to IronLife subscribers. If you have a subscription, please log in here. For the latest subscription offers, click here.
Fat Loss

Get HIIT right and torch fat faster

If you need to shift body fat fast then there’s nothing better than HIIT, but you need to get it right so it doesn’t impact efforts in the gym, says Kassem Hanson Kassem Hanson is an elite contest prep coach, and trainer of IFBB pro Ben Pakulski. He is based in West Des Moines, Iowa. Iron Insights Short and sharp Short, fast and intense cardio is the best way to maximise fat loss because of the impact it has on raising your metabolic rate and increasing growth hormone output, similarly to weight training. Hormonal response Steady-state cardio is effective for…

This article is exclusively available to IronLife subscribers. If you have a subscription, please log in here. For the latest subscription offers, click here.
Nutrition Recovery

The true cost of metabolic damage

Avoid post-diet fat gain by gradually increasing the calories you consume to stoke your metabolism to higher levels, says Layne Norton Dr Layne Norton is a physique coach and natural pro bodybuilder and powerlifter, who holds a PhD in Nutritional Sciences. He is based in Tampa, Florida. I don’t like the term metabolic damage because it suggests irreparable harm has been caused, but this isn’t the case at all. When you reduce the number of calories you eat, such as when you go on a diet, your metabolic rate slows down. This is nothing new. It’s an evolutionary survival response. The…

This article is exclusively available to IronLife subscribers. If you have a subscription, please log in here. For the latest subscription offers, click here.
Strength

Eat to get stronger

Time in the gym should be tough and challenging. If you don’t eat enough then you will never fully recover and be able to attack your next session as hard as is necessary, says Brian Shaw Brian Shaw is a professional strongman competitor and two-time World Strongest Man winner. He is based in Fort Lupton, Colorado. Iron Insights Maintaining size My diet is all about getting enough calories in every day so that I can maintain my weight, or increase it depending on the next contest. Sometimes being heavier, especially for one-rep max events or competitions, can be really beneficial…

This article is exclusively available to IronLife subscribers. If you have a subscription, please log in here. For the latest subscription offers, click here.
Nutrition Recovery

6 reasons why calories are not created equal

Benjamin Siong is the founder of Australian Strength Performance and has worked with top international bodybuilders and models. He is based in Melbourne, Australia. The concept of the ‘calorie’, especially in regards to fat loss, has been extremely popular in mainstream nutrition advice for the past few decades. But what is a calorie? It’s defined as the amount of energy required to raise the temperature of 1g of water by one degrees celsius, and is recognised as the basic unit of measurement for energy contained within foods, and energy expended by the body. The premise of most modern weight loss…

This article is exclusively available to IronLife subscribers. If you have a subscription, please log in here. For the latest subscription offers, click here.
Fat Loss Hypertrophy Nutrition

How to eat to build muscle and burn fat

Phil Learney is a performance coach specialising in strength, conditioning and nutrition. He is based in London. Some bodybuilders still adhere to the Arnold school of thought by bulking up in the off-season then drastically cutting for competitions. But for many of you I imagine that trying to stay relatively lean all year round while still adding muscle mass is your priority. So how easy is to add muscle whilst still chipping away at fat stores? It can be done, but it requires a careful and considered manipulation of macronutrient intake to give your body what it needs, and when,…

This article is exclusively available to IronLife subscribers. If you have a subscription, please log in here. For the latest subscription offers, click here.
Fat Loss Hypertrophy

How to power up your off-season

Eric Helms is a pro natural bodybuilder, raw powerlifter and a coach at 3D Muscle Journey. He is based in Auckland, New Zealand. I’ve had the honour of coaching more than 200 people who have stood on stage. I’ve also been on stage nine times myself to date. I used to think along with many others that bodybuilding was all about the prep, but it’s in the off-season where the most important work is done. Once you’ve figured out the formula for you to get shredded, that’s when you realise it’s in the off-season where competitions are won or lost.…

This article is exclusively available to IronLife subscribers. If you have a subscription, please log in here. For the latest subscription offers, click here.