Thursday, 25 February 2016

It's All About The Recovery!

"Whether you want to build muscle, burn fat, or increase sporting performance, recovery is king!"



You can train as hard as you want in the gym, but if you stop there, you're not going to see the results that you expect. Recovery is more than having your post-workout protein shake. Recovery is a combination of protein, fats, carbs, sleep, supplements, stretching, foam rolling, massage and more.

When you hit a tough workout, you actually break down your body (muscles) - the harder you train, the more 'damage' you cause. So once you completed your last rep, you then go into recovery mode - with the most common first action being 'downing a protein shake'. You need to treat your body like a king in order for it to reach it's maximum potential.

Make sure your diet is on track - lean sources of protein, complex carbs, healthy fats, and plenty of water. This will provide your body with the nutrients it needs to recover and grow stronger. You can then benefit from a foam roller or sport massage. This will help to 'flush out' your muscles of the toxins, aid recovery and reduce soreness. Supplements can also come in handy with recovery. Protein shakes, BCAA's, Glutamine, a Multivitamin, Omega 3's can all play a role in the repair process.

Sleep - one of the most vital parts. Your body repairs itself while asleep better than any other time of the day, so making sure you get enough hours, and good quality sleep, is very important. To be honest, if you train hard in the gym, you're going to be tired anyway...

Don't turn those hard gym sessions into a waste of time by neglecting your recovery. Eat right, drink water, stretch/roll, and sleep like a baby!

Lee Gregory Fitness

Thursday, 18 February 2016

Why 'Fad Diets' Don't Work

First of all, what is a 'fad diet'? Well, there are many ways to describe them, but I like to use the words - "diets that are a complete and utter waste of time, as they do not work" - simple and to the point!



An example of a 'fad diet' would be 'The Grapefruit Diet'. This was a diet that I heard about a while ago, that seemed ridiculous, and when I read more about it, it definitely was ridiculous. The diet is based around eating half a grapefruit with every meal (on average, 3 times per day). That seems okay doesn't it? on the face of it, yes.

What I went on to read, was that as well as eating half a grapefruit with every meal, you also had a limited amount of calories, a 'food list' to stick to and a 'food list' to avoid. They also recommended that you exercise too. Well, if you take away eating half a grapefruit with every meal, that will still be a healthy diet, but they add in the grapefruit to sell the diet as if grapefruits are magic beans.

You see, it's all marketing - a ploy to attract people by the use of an illusion of  'a magic diet' that will give you results. If grapefruits were truly fantastic foods to eat, and will give you a shredded physique, then it wouldn't matter what else you ate or drank, but as they aren't magic beans, you have to eat healthy and exercise, which then it doesn't matter if you eat the grapefruit or not to be honest.

Whenever I see a 'fad diet', I am always 100% sceptical, because of the above reasons. There are always things hidden from what you first see or read. There are other 'fad diets' such as 'the cookie diet'. This one is a complete joke, and I can't remember who created it, but that person knows absolutely nothing about nutrition and how to be healthy. This diet literally means you have to eat these small cookies about 8 times per day, with nothing else. Some people might be like "wow! that's awesome!", but you will be starving hungry - they are small cookies and won't fill you up. There is NO WAY on earth that you will get the nutrients you need from a few cookies everyday. It's a pure marketing tactic, knowing that a ton of people love cookies and will snap that up in an instant.

Now here's the kicker. What do all 'fad diets' have in common? They are all there to do one thing - TAKE YOUR MONEY!

They're not there to get results, some aren't even there to be healthy. They are there to prey on the desperate, with empty promises of achieving the physique of your life, meanwhile you pay them a fair bit of cash. Oh! and when you 'come off of them', you'll put the weight back on. Does that sound good or what!? (sarcasm).

Stay away from them.

Lee Gregory Fitness 

Sunday, 7 February 2016

You're Never Too Old To Be Healthy!

This Sunday morning I got up early and went to the gym, thinking it would be quiet as a lot of people tend to go out Saturday night, but there were a few people there. One of them was a woman who must have been around 65 years old. In my experience with gyms, older people tend to have 'lighter' workouts - yoga, stretching, gentle walks, swims etc. However, this woman was different...



She hit the cardio machines fairly hard, ad then went on to use the cables for biceps and triceps, the chest press machine, the leg press and dumbbell work. That is a good workout, no matter what age you are, but being (what I'm guessing) over 60, that's impressive!

The older you get, the more careful you have to be, as your body is that much more 'delicate'. You have to be smart and realise you can't train as hard as the young'ns, but you can still train. Weight lifting in your older years is actually good for you, as it can help strengthen your bones and obviously muscles, but lifting too heavy will cause injury far easier than when you're young.

A lot of people who are over 50 will use the line "I'm too old for that!" when talking about the gym or eating healthy. Just because you're older, that doesn't mean you can't exercise and eat healthy. I'm not sure why people wouldn't want to to be honest - the healthier you are, the longer you will live, the better quality of lifestyle you will lead and you'll be able to do a lot more active things with loved ones such as grandchildren.

Do you have to go 'all guns blazing' in the gym? not at all. Do you have to eat as strict as a bodybuilder leading up to a show? not at all. Exercising regularly and eating healthy is something anyone can do at any age, it's all about putting in the effort.

I just wanted to share this today, as seeing that woman in the gym was a great thing, and to be honest, she trains a lot harder than some of the guys in their mid-twenties do!!

Lee Gregory Fitness