Tag: food

Nutrition

Why you need to think before you eat

Taking time over each meal will raise your awareness of what you’re eating and why and make sticking to a diet easier, says John Berardi Dr John Berardi is a nutrition and exercise coach, sport scientist, author, and a founder of Precision Nutrition. He is based in Toronto, Canada. Iron Insights Don’t eat when stressed There’s a lot of speculation and discussion right now on whether eating when in a stressed state has a negative effect on how your body digests and absorbs nutrients. We don’t know for sure, but I imagine that it does have some sort of impact. Take…

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Fat Loss

Fight the gene that makes you fat

Dr Sam Decombel is the chief science officer of genetic research and development company MuscleGenes and has a PhD in Genetics from the University of Birmingham. She is based in Oxfordshire. Have you ever struggled to shed body fat after bulking up? Do you find it seemingly impossible to lose those last few final pounds? We often think that diet and lifestyle are the main causes of weight gain, and undeniably these two factors have a significant impact. But can you also inherit a predisposition towards being fat? If your parents are overweight are you destined to be overweight too?…

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Fat Loss Nutrition

5 food myths busted

Benjamin Siong is the founder of Australian Strength Performance and has worked with top international bodybuilders and models. He is based in Melbourne, Australia There has never been more information available about the best ways to eat for weight loss and optimal health. Yet this proliferation has been accompanied with an unprecedented rise in obesity and related long-term health issues, including type-2 diabetes and cardiovascular disease. One of the main reasons is the commercialisation of the food industry. In recent years, there has been a huge marketing drive to convince the masses that foods that are artificially preserved, sweetened, packaged,…

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Fat Loss Nutrition

What carbs can you eat on a keto diet?

When you have a limited amount of carbs in your diet you need to use them wisely with micronutrient-dense foods, say Jacob Wilson and Ryan Lowery Iron Insights 1 Go green The main carb source when you’re on a ketogenic diet should be fibrous vegetables. If you’re only having 30g to 50g of carbs a day then most of that should come from vegetables. Broccoli and other greens are ideal. 2 Berry good The fruits that you could have sparingly are mixed berries. You can even make ketogenic ice cream by mixing heavy cream, ice and adding a few berries.…

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Fat Loss Nutrition

The pros and cons of ketogenic dieting

You can have athletic success on a ketogenic diet, but that doesn’t mean it should be your default nutritional approach, 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. Iron Insights 1 Is it sustainable? You can perform well athletically on a ketogenic diet but they can be hard to sustain. And before anything else, I’m a pragmatist. So if something is difficult to sustain then I will only use it in specific circumstances as a tool in my tool belt.…

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Nutrition

The detox delusion

It’s increasing hard to avoid companies pushing detox or cleanse solutions for better health. But the entire concept of doing a detox is flawed unless you have kidney or liver problems or a heroin addict or alcoholic, 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. Iron Insights Flawed concept There is no quick or magic way to improve your health overnight through a ‘detox’ and most solutions are nothing more than only drink these juices or only take these tablets,…

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Fat Loss Hypertrophy

Find the right balance when getting ripped

Eric Helms is a pro natural bodybuilder, raw powerlifter and a coach at 3D Muscle Journey. He is based in Auckland, New Zealand. Between November 19, 1944, and December 20, 1945, a clinical study was performed at the University of Minnesota in the US that became known as the Minnesota Starvation Experiment[1]. The subjects were 36 men of sound body and mind who had qualified for military service in the Second World War but were conscientious objectors. Since they would not serve in combat, instead they would help the war effort by volunteering for a study to discover the effects…

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Nutrition Recovery

What’s your gut feeling?

Calum Gore is an expert in medical biochemistry and health, and the founder of biochemical diagnostic testing services company Gore BioScience. He is based in Leicester, Leicestershire. The old adage states ‘you are what you eat’. In reality ‘you are what you absorb’. The efficiency of your digestive system dictates not only how much muscle you can build and how much fat you can burn, but more importantly the overall state of your health. If it’s working well, then you’ll feel happy and healthy and get leaner and stronger. If it’s dramatically underperforming then you’ll know about it all day…

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Strength

5 ways to stay strong when dieting

Brandon Lilly  is an elite powerlifter and strength coach, having competed in bodybuilding, strongman and powerlifting, in which he has a 2,237lb personal best. He is the author of The Cube Method and 365Strong. He is based in Richmond, Kentucky. 1 Work out frequently If you want to maximise fat loss your body has to be in motion, and working hard for an increased amount of time compared with when you are ‘bulking’. For most I like to recommend a twice a day split: one session of cardio, and one of weight training. If this is impossible, and let’s be…

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