Nutrition 101: Phat Fats

Whether you like it or not, you have to eat to lose weight! It doesn't take a nutritionist to tell you that you have to eat healthily for your body to do the right things. Like myself, young guys and girls have a fast metabolism. We can break down food so effectively it's crazy! No wonder some of us can eat large portions and still have room for dessert. That's not to say that you have to eat like a pig to lose weight. What you eat and when you eat it plays a huge role in your overall training goal and general health. With the right amounts, food can help you mentally as well as physically.
Basic Principles: If you're trying to bulk up, cut some fat, or just improve your overall lifestyle, you need three things, carbohydrates, protein and fat.

'OMG did you say fat?!'

Yes, I said fat. So you're thinking, 'I need to lose fat, why should I eat more of it?'. Fat should only be 20% of your calorie intake, with carbohydrates and protein equally shared at 40%.
Fat is a form of energy. The right fats are quite filling, which can prevent you from over-eating.
Fats like olive oil, avocado, oily fish like mackerel and tofu are examples of mono/polyunsaturated fat (fancy words for Good Fats!).
Then there's the bad fats. These are the saturated and trans fats that we get in pretty much all junk food, from fast food burgers to pop tarts! Avoid this at all costs, these are not good for your goal what so ever! 
Adding these good fats to your meals will help you break down the food more smoothly and give your body that extra spike of energy.
Fats are just as important than your carbs and proteins. Don't ignore them! Take it with a pinch of salt though (not literally!). Small amounts of them are fine, and can provide great benefits for you in your fitness goal. Don't neglect it! Nutrition is the most important thing when working out. If you want good nutrition, at least do it properly. Avoid those trans and saturated fats whenever you can. If your in the gym to cut fat, don't counter-act it and put it back into your body!
You're the one who puts the food in your mouth, no one else. Get them Phat Fats down and eat clean!

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Supplement Review: Optimum Nutrition Gold Standard 100% Whey

Optimum Nutrition Gold Standard 100% Whey

Basic Ingredients

• Protein blend (whey protein isolates, whey protein concentrate, whey peptides), 
• Sweeteners (acesulfame potassium, sucralose),
• Enzyme complex (amylase, protease, cellulase)

Definition of Standard. Noun: A level of quality or attainment. Adjective: Accepted as normal or average. When talking about Optimum Nutrition Gold Standard 100% Whey, the word 'Standard' is definitely a noun. Why not an adjective? Because Optimum Nutrition is certainly not average! Gold Standard Whey, in my opinion, is one of the best whey proteins I've used and tasted throughout my training lifestyle. When Optimum Nutrition (ON) put a Gold before the word Standard, they definitely lived up to it!

According to Bodybuilding.com and many other suppliers, ON Gold Standard is the best selling whey protein formula on the market, particularly in the USA. From my experience, I can definitely see why. It's light. It tastes pretty good. It even says that it can be mixed in a glass without a shaker cup. How many proteins can do that! With 24g of protein per serving and a very large range of flavours, it's definitely something I would recommend in trying. It works like a charm as well. I noticed some great results after a month of trying this protein, which one tub will cover you for. It's not that bad on the price either. So you can definitely re-invest in another tub. It's low calorie as well, so it won't have an effect on your diet.

Here comes the catch. Oh no wait! There isn't one! I can't think of a flaw with this protein! It's that damn good! You might think that other ON products are not on point. Well your wrong again. Their casein formula and Hydro-Whey products are just as good as the Gold Standard Whey. Strongly recommend this product. It tastes great. It works like a charm. It doesn't give a funny after taste and it doesn't do anything you don't want it to.

Don't believe me? Try it and post in the comments below.

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Fighting Injury

There are two things that the gym will not to teach you: one is how to deal with the gym being closed and the other is how to deal with injury!
As much as I hate when my gym closes for maintenance, I hate getting injured even more! You start to realise how limited you are in the gym and outside. This past week, I've had tissue inflammation in my right hand. You guessed it! Put on a hand support and ice that thing! 
Those with injury, either recovering or experienced a recent encounter, probably had the thought 'no gym for me!'
I would agree with you on that point. And it's obvious. Your not going to bench 200 pounds with a wrist strain, or beat your PB on the squat rack with a dodgy knee. But that's no excuse for you to sit on your ass, feeling sorry for yourself, watching the hands turn and waiting for that strain and injury to heal.
Some argue this ratio, but I feel that the gym takes up 35% of the fitness lifestyle. 45-50% is your diet and 20-25% sleep/rest. Having an injury shouldn't affect your diet or sleeping pattern. You might say you get restless because of the injury or your medication/painkillers are keeping you up at night. But there's no harm in trying. Get your rest whenever you can. Make sure your sleeping decent hours and keeping your body relaxed. I've had an ongoing foot problem over the past year and I've found that my foot heals up better after sleeping rather than keeping it elevated. 
Lets take the big chunk now: the diet! Your body needs nutrients and vitamins to heal; and medication won't heal you 100%. You need food! Keep your meals frequent and consistent. Lean cuts, 5-7 fruit and veg a day, balanced carbs. All the things you eat during training, do the same when injured. If your injury involves a healing scar or wound, keep your protein count high. Protein is for building cells! Get some chicken down there! 
Your body uses what's in it when you're working out. Eating clean will help boost your performance. If you keep up that healthy eating, you will have an energy source in that gym the size of CostCo!
Injury occurs. Its a part of learning. Its about learning how you've injured yourself, why you've injured yourself and how to avoid it happening again. Injury can be a real set back psychologically. It can make you doubt yourself and really make you feel like you have nothing to give. Anyone can sit down after a setback. It takes real passion and drive to push through that setback. If this is really what you want, you will stop at nothing to get it. And if a limp or pain is stopping you, recover strong by eating strong and maintaining that machine that is your body!
If you want to keep flexible, do some stretches. They can be done at home and don't take up too much time. Stretching increases strength as well, believe it or not. Increased range of motion during exercise allows better power output per rep. Better power means bigger strength. 
But don't do these to help you fight your injury. Do them  when your in the gym before any workout. Stretching helps prevent injury next time.
Stay safe, eat clean, rest up and show yourself that no injury can stop you.
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Going through the motions....

So if your here, you must train or go to the gym or do some sort of physical activity. If (like me) your following a training program, you must realize that your training, nutrition and supplementation has to be in top shape, right?
So its Monday, your feeling great, getting pumped because its the start of a new you! Your first week goes great!
Your muscles are sore (that's a good thing!) and you can't wait for the next week. The weeks go by, you probably hit week 6 and thinking 'this is becoming more work than what its worth'.
Have no fear! We've all been there! That feeling where you feel like its a routine, rather than a challenge. So what to do?
Don't get me wrong, some of this is pretty straight forward to think about. The common phrases come out:
Remember what the end result is

Don't give up

Just a few more weeks and you'll see results.

I'VE HEARD IT! BUT WHAT DOES IT MEAN!!!

Its all good in saying so, but how do you do so?

1) Find your Motivation

Your in the gym for a reason. Something or someone has inspired you to be in there, busting your ass every day. Something is driving you to cook your meals everyday. To take your vitamins and fish oil everyday. Find that motivation and use it whenever you can. If its a person, read something that inspired you. Watch something that features them. Have pictures of their physique and have a flick through and realise every time, WHY you want it! If its a person like that, the reason why you bust your gut and ass in that gym is because you want to look, or become the new version of this person.
I'm still a child inside so i watch the WWE religiously. I'm inspired by all wrestlers, whether the power of Triple H, the strength of Brock Lesnar or the physique of The Rock. Overall, my inspiration is John Cena, with his physique and the way he carries himself. I'm also inspired how his life is based around what he does: train and entertain! Everything about John Cena inspires me to do great in everything.
2) Beat your personal best
Up the work load. The more work in, the more results out. Whether your a marathon runner, bodybuilder, physique competitor or in the gym just to get your fitness and strength up, you have personal bests. Distance, strength, rep number, weight, take your pick. Its a record that's personal to you. Work hard for 2 weeks. Then on that third week, beat every single thing you do. Whether your doing 8 different exercises, beat those 8 records. And beat it every time you can. If you don't beat it then that's a good thing! That means you have to work harder the next 2 weeks, to beat the record you failed at before.
Work hard! Beat your bests! You will be amazed to see what your body can do, if it is really pushed.
3) Change it up
Nothing wrong with changing things up a bit, its what the gym is for, trying different things and seeing if they work for you. Instead of doing a fly movement for chest with dumbbells, try cables. If you cant do curls with a bar, use dumbbells. If it seems easier, do more. If its too hard, either your form is not on point or the weight is too heavy. Keep the fundamentals on point, but change the way in which you do it. You might even integrate that into your plan permanently. 

If your following a 12-week plan, that is pretty intense. The trainers that make these say 'your gonna be following a 12-week intense program'. It will be intense, no doubt, for the first 4-5 weeks. The intense factor also relates to how committed you are to the 12 weeks and how motivated you are.
Yeah there will be your week which will feel 'why am I here'. From that moment you should decide whether it is right for you. If it is, then you'll be in there next week. If not, your giving up too easily. Keep going! Find that thing that drives you and you'll remember why you started this in the first place!
If you have any more advice, feel free to post it in the comments bar

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