The purpose of supplementation is to compensate for any dietary or nutritional shortcomings in an individual’s normal daily eating routine.

One of the most commonly asked questions by individuals who are embarking on a weight gain or body building programme is; –

What supplements do I need?

The question they should really be asking is; –

Do I need supplements?

To answer this question effectively we must first clarify the purpose of supplementation.

The purpose of supplementation is to compensate for any dietary or nutritional shortcomings in an individual’s normal daily eating routine.

This means that the requirement for dietary supplementation is as individual as each person and the balance and quality of their respective diet.
With this in mind I have listed some of the more widely accepted advantages and dis- advantages of supplementation.

ADVANTAGES

CONVENIENCE

Allows for a large calorie intake without the associated bulk from foods containing … Read More »

NUTRITION

Many of us will spend a great many hours working through endless set’s and rep’s looking for that magical combination that will finally add that extra inch or bring about that much sort after line of definition. But how many of us would think about spending even half as much time, effort and dedication in looking at what we eat and drink?
In my experience, unfortunately, not enough! The importance of good nutrition cannot be overstated in any physical pursuit but particularly when it comes to increasing muscle mass, reducing body fat and changing shape. Without a well thought out eating plan that is balanced in carbs, proteins and fat, all that time and effort spent in the gym will be in vain.

PROTEIN
Of all the nutrients available to the exercise enthusiast protein is probably one of the most controversial in … Read More »

THE SCIENCE

An increase in muscular tension (force) is the primary requirement for initiating muscular growth, or hypertrophy with exercise training. An Increase in muscle size through increased protein synthesis during resistance training is a fundamental biological adaptation to an increased workload in both men and women regardless of age.
In good old plain English, if you eat right and train hard you will grow! Simple when you know how, isn’t it. Or is it? In determining your potential for growth there are three fundamental factors that you will need to understand more about.

GENETICS

This starts with Morphology, or the science of Body shapes. Each of us can be broadly placed in to one of three classifications based on the physical characteristics that we display. These characteristics are determined primarily by two main components – Body Fat and Fat free mass.

The classic Ectomorph

Long, … Read More »

Successful Long Term weight loss is a bit like a jigsaw, the question is……have you got all the pieces!

While it is fair to say that some eating patterns lend themselves better to the physiological process of weight loss, it is perhaps, if not more important, to acknowledge the role of Mindset, Habit and ultimately lifestyle in achieving long term success.
Without effectively addressing each of these area’s, any attempt at “change” (which is what successful long term weight loss is all about) will be at best short lived and at worst, doomed to failure before you start.

Distrust Your Feelings in a Low Mood

It has been said that our Feelings are emotional responses to our thought processes. A conscious reminder of what is going on in our heads! If we think sad thoughts, we feel sad, think happy, optimistic thoughts and guess what? We feel…..you got it, happy and optimistic. Its not rocket science!

Why then do we as individuals and society in general encounter so many challenges with how we feel?
I am feeling a bit low today because……. I am feeling really good today because…….I am feeling stressed because…….. I will let you fill in the blanks but chances are you are more than familiar with these phrases.The interesting point is not so much the fact that we feel happy or stressed or tired or sad or whatever-that’s a part of being human, but the myriad of … Read More »

Moods are like seasons, constantly changing and very unpredictable

Understanding the nature of Moods will help to significantly improve the quality of relationships, both personal and professional as well as equipping us to enjoy a better quality of life.
Moods are like seasons, constantly changing and very unpredictable!Sadly, it seems that very few of us actually understand this well enough to work around our moods, instead preferring to bulldoze our way through even the lowest of moods and look out anybody who is in the way!
Most peoples reality is that in a low mood life takes on a fairly bleak perspective.

Would it surprise you to discover that one person’s reality can be very different from others?

Thoughts are not real. They do not exists in the multidimensional world that we live in. Thoughts themselves may exist for a time in our heads, but they have no physical shape or structure that we can relate to outside of this.
Having said that our thoughts can have a profound effect on our experience of reality. Our past and present do not exist in the “real world”, they are both figments of our imagination. Reality lasts but a moment and is then re-lived through our thoughts.
If you have ever watched a sporting event with someone only to later wonder if you both witnessed the same event as your post event accounts were so very different then you have had an insight into how to people … Read More »

Which Thoughts will you pursue?

Understanding how Thought profoundly affects every aspect of our lives is the key to successful change. Thinking happens whether we want it to or not, apparently some 60,000 times a day (Mali Sharif-The secret) most of which go unnoticed (sub-conscious). Thoughts, positive or negative are going to occur regardless, as they change from moment to moment life can become a bit of a struggle. The secret, if there is one, is in understanding that it is not about denying thoughts, we can no more decide what thoughts are going to pop into our head than we can choose the colour of our eyes or hair!
The wisdom lies in becoming more aware of our thoughts and deciding which ones to let go of and which ones to pursue……

If we pursue sad thoughts should we really be surprised … Read More »

Man cannot discover new oceans unless he has the courage to lose sight of the shore!
In life sometimes it is easier to do nothing.But if you choose this option don’t be surprised if nothing changes!
The process of change is one seldom undertaken because more often than not, as human beings we have what has been described by some as an “irrational a fear of failure”. A statement that is made all the more interesting when we consider that there are very few successful people who have not had their fare share of failure.
Evidence (Naidoo and Wills, 1994) suggests that for people to experience long term successful change certain criteria must be met. You must first want to change – it’s no good partners, colleagues or friends brow beating you into change. It must be something that you want to happen! … Read More »

BOOKS AND AUDIO
AUTHOR
PUBLISHER

STOP THINKING AND START LIVING
DR RICHARD CARLSON
THORSONS

YOU CAN BE HAPPY NO MATTER WHAT
DR RICHARD CARLSON
HODDER & STOUGHTON

THE 7 HABITS OF HIGHLY EFFECTIVE PEOPLE
STEPHEN COVEY
SIMON & SCHUSTER

USING YOUR BRAIN FOR A CHANGE
RICHARD BANDLER
REAL PEOPLE PRESS

NLP THE NEW TECHNOLOGY OF ACHIEVEMENT
STEVE ANDREAS & CHARLES FAULKNER
NICHOLAS BREALEY PUBLISHING

NLP THE NEW TECHNOLOGY OF ACHIEVEMENT
FAULKNER / GERLING / SCHMIDT / MACDONALD / HALLBORN / SMITH.
NIGHTINGALE CONANT

STOP THE EXCUSES;HOW TO CHANGE LIFELONG THOUGHTS
DR WAYNE DYER
HAY HOUSE

HOW TO STOP WORRYING AND START LIVING
DALE CARNEGIE
CEDAR

YOU’LL SEE IT WHEN YOU BELIEVE IT
DR WAYNE DYER
ARROW

CHANGE YOUR LIFE IN 7 DAYS
PAUL MCKENNA
BANTAM PRESS

SUCCESS FOR LIFEAUDIO
PAUL MCKENNA
PAUL MCKENNA PRODUCTIONS

A time to change…