Saturday, 28 March 2015

Nutrition on the go!

This weekend, I traveled to my apartment in London, but I didn't want my nutrition to suffer. Plenty of people regularly travel within their country or abroad, for business or pleasure, but those same people want to get/stay in shape. Travelling can really hurt your diet, because you don't know what the hotel food is like, what the restaurants nearby are like, and if there are any supplement stores nearby. Here are my tips to help stay on track with your diet while travelling.

The biggest tip I can give you is to be prepared. Preparation is key to being successful with your diet while on the go. Last year I purchased the Core150 StackPack - a bag that is designed for fitness people on the go - which holds a shaker, 4 core150 storage compartments, two meal pods, a laptop and documents. I took this with me to London this weekend, and I stored all of my supplements that I would need, as well as a couple of meals and my laptop and work files. As I am staying at my apartment I know what food I will be eating, but if you stay in a hotel, then do some research about the hotel - find out their menu, how easy it is to get a microwave put in your room, if there is a fridge in your room, and so on. By doing this, you'll be able to take a certain amount of prepared meals with you and store them in your room. You can then buy certain meals meals/snacks and heat them in your microwave and store foods and drinks in the fridge. Some hotels are easier to work with than others.

Even with my StackPack, I can't carry an endless supply of supplements. For weekends away it's perfect, but if you are travelling for a week or two (or more) then taking your own protein powders/oats/mass gainer, wouldn't make sense as it would take up some of your luggage limit (if flying). If you're driving somewhere then you can take your own. If you're flying then it's probably best to buy some the other end. Pills and capsules are small and lightweight, so you'll be able to take what you need.

Going away unprepared can easily throw you off your diet. If you're used to having good quality nutrition and regular supplements, then by not being prepared while you're away, your body won't get what it's used to. If you only travel once a year then it won't be a problem, but if you travel regularly then it will.

If you travel a lot, or are going to travel soon, then be smart and use the above tips.

Lee Gregory Fitness

Sunday, 22 March 2015

Too Much Sleep And Fitness

I know what you're thinking, that's a bit of a strange title - surely too much sleep can't be bad? Well, it actually can....

Sleep is fantastic for the mind and body, but too little or too much can be bad. Too little sleep will mean your mind and body will not recover as good as it should, but too much sleep can cause issues. Let's say you go to sleep at 11pm, and wake up at midday, sound good right? well not really. That means your body would have gone 13 hours with no water, no food, and unless you ate just before you fell asleep, it would have been longer than 13 hours. Even the best casein protein only lasts 6-7 hours, so your body will be without nutrients for a long time.

I know that you won't wake up late every day, as you'll have school, college or work to go to, but if you do it every weekend, then it can begin affect your gains. Having a lay in is great, but missing meals is not. Most people who want to build muscle mass will eat 5-6 times a day - breakfast, mid morning, lunch, mid afternoon, dinner, late evening. If you wake up at midday, you'll miss two meals and hydration. When your body doesn't have any nutrients, it goes into a catabolic state (breakdown) and you don't want that. By keeping your muscles fed, you will grow and get stronger.

So, sleeping a lot sounds good, but if you sleep too much, it can start affecting your fitness results.

Get enough sleep (7-8 hours), and it will have a positive impact on both your health and fitness.

Lee Gregory Fitness

Thursday, 19 March 2015

Hench Nutrition Protein Mousse Dessert Review

I recently received some protein mousse Dessert from my sponsors Hench Nutrition. I didn't know what to expect to be honest, as I have had a few different 'healthy desserts' over the years and they didn't taste nice, and the nutritional content was poor. However, I was pleasantly surprised.

The ease of making this product is incredible, all you need is a bowl or a shaker and some water/milk. Simply mix together the water/milk and the powder, and your dessert is ready.

Per 40g serving consists of:

- 151kcal
- 29.3g protein
- 2.4g carbs
  of which sugars: 2.2g
- 3.2g fat
- 5.6g BCAA's

I have to say, for a dessert that tastes so good, the nutritional content is amazing. It's the perfect swap for a typically unhealthy ice cream dessert.

While eating this product, even though it tastes like a sickly chocolate mousse, it's satisfying knowing that it's fueling my gains, not wrecking them.

Check this amazing product out for yourself at

Lee Gregory Fitness 

Monday, 16 March 2015

Why protein can help fat loss

One tip that many personal trainers and nutritionists offer their clients who want to lose body fat is to up their protein intake. But why?....

Protein has the same number of calories gram for gram as carbohydrates, but their is a difference. Your body uses carbs as its primary energy source, as it's far easier to digest and convert into energy. If you eat too many carbs, your body will store them as fat. However, by lowering your carbs and increasing your protein, you can help to shed body fat.

Protein is harder for your body to digest so it takes longer to do it. This means that you will feel 'fuller for longer' and therefore you'll be less likely to snack between meals (or if you do snack, you won't be tempted to eat unhealthy foods).

It's pretty easy to eat a chocolate bar or a bag of sweets, and then have another. That's because they're mainly sugar (simple carbs) which as mentioned are easily digested and doesn't fill you up. If you ate a high protein meal or snack, you won't find yourself reaching for another straight away. By curbing hunger, you can help to lose body fat - as you won't be eating as much food.

It's a super tip for anyone who wants to shift those unwanted pounds. Give it a try!

Lee Gregory Fitness

Thursday, 12 March 2015

Do fitness DVD's work ?

Nowadays the fitness market is flooded with home workout dvds, but are they actually any good? do they work? do they get the promised results?

I'm going to be honest, I'm not a huge fan of home workout dvds, and here's why. It all comes down to the customer - if the customer doesn't put the effort in, then they definitely won't get the results, so the dvd can claim to get the best results, but if the individual doesn't put the effort in, then they won't get any results. You have no personal trainer, so it's all down to you to motivate yourself for every workout. Also, a big reason why I don't like them, is that many of the dvds that have been released over the years have come under a lot of fire about their credibility. I have read articles that have claimed to have proof showing certain dvds have 'faked their results' by using a lot of photoshop, camera tricks and so on.


The great benefit of fitness dvds is that they're cheap! for £10-20 you can have a home workout plan, which is cheaper than just one personal training session. That's the main attraction - the promise of a 'beach body' for a bargain price. 

A fitness dvd can be a lot like the nutrition side of things - you need to put in the effort if you want to see results. Don't expect to use the dvd once a week and transform your body, because that won't happen. Whatever workout you do - cardio, strength, bodybuilding, sport specific, or workout dvds, you need to put in maximum effort. 

I would always opt for personal training over workout dvds, but I can totally see the attraction and why people do buy them. If you can afford it, buy a gym membership and hire a personal trainer, or just one. You'll have access to a lot of equipment and a trainer to push you past your comfort zone and motivate you. There will be a lot of  people who have used fitness dvd's and lost body fat and increased muscle mass, but there will also be many people who have bought them, used them for a while, and then thrown them out. If you're super busy with work and family, then a home workout dvd could be of benefit to you. If you give it 100% and use the dvd regularly, then you will see results, but doing it occasionally will literally be a waste of time and money. You would need to be able to motivate yourself and push yourself, as the dvd doesn't come with a personal trainer! 

You can always try a workout dvd, and if it doesn't work for you, you haven't lost much money. But a workout dvd will never, ever, beat a gym and a trainer. 

Monday, 2 March 2015

Lift Light, Get Big

Those who want to build muscle seem to think they have to go in the gym and lift nothing but heavy weights, but that's not always the case. Yes, lifting heavy weights will increase the size of your muscles, but there are other factors to consider.

It's extremely common for people to go into a gym and lift heavy weights, completely neglecting form and tempo. Lifting weights 'any old how' will not give you the results you want, and you could easily get injured if your only goal is to 'lift as much as possible' and don't bother with correct form.

The best way to build muscle is to keep the working muscle under as much tension as possible. This is where form comes in. If your form isn't good, then you won't be working the desired muscle as much as you would like. However, if you focus on your form and tempo, you will be putting a lot more tension on the muscles. For example, during a bench press, you want to focus on the form of the move but also the speed of the lift. During the eccentric phase (lowering the bar) you want to control the movement, taking roughly 3-5 seconds to lower the bar. This will cause a lot more tension on your pecs - you won't be able to lift as heavy, but it is a lot better for building size and strength.

This kind of training is known as 'time under tension' or 'TUT'. I have personally incorporated it into my training, and I've noticed a difference. I can't lift as heavy as when I do a normal lift, but I can feel a lot more tension on my chest (during the bench press that is), and I have noticed a strength increase as well as a size increase.

Those 'egotistic lifters' out there might not like doing this, as they will have to lift less weight, but it does work and will give you far better gains.

If you research any top bodybuilders, I would guarantee that they don't just walk into the gym and try and lift as much as they can - they focus on form and tempo. There are plenty of youtube videos showing you time under tension training, so I advise you to check them out. Time under tension training can really take your game to the next level.

Lee Gregory Fitness