Author: Dr. Steroids

As the dark and cold winter evenings quickly approach us, the shift in seasons marks the switch in periodisation phrases for many bodybuilders. Not every gym goer is familiar with training periodisation, although some may be implementing the method into their training plan without realising it! Periodisation is simply the cycling of various training methods with each phrase geared towards a specific goal. In bodybuilding the dietary, supplementary and possible performance enhancing drug use will also reflect the goal of the current phrase. As a basic overview, a bodybuilder may “bulk” over the winter months. The goal during this phrase…

Diet and training are obviously vitally important for runners who wish to improve their fitness and performance, but those who want to optimise their efforts may wish to look at specific supplements for runners once these fundamentals are in place. Middle and long distance running requires endurance from the cardiovascular system and many large muscle groups during training and events. As such, it is very taxing and requires plenty of energy. The following supplements are recognised as supplements runners may benefit from within their daily routine. Isotonic drinks During intense training and events the body loses electrolytes (key minerals such…

Do you have a healthy BMI? The Body Mass Index (BMI) is a calculation which determines a numerical index from comparing your height to your weight. The only two factors which determine the BMI reading is a persons height and bodyweight, and therefore does not take into account a whole host of other factors which would be ideally factored into an assessment of overall health and fitness. Below is the calculation which determines your BMI. BMI = weight (in kg) / height (in meters)2 So, for example, a person with a height of 1.8 meters and a weight of 70kg…

So called “hard gainers”; those trainees who struggle to gain body weight no matter how much food they shovel down their necks, often look for a weight gainer supplement to consume to increase the number of calories digested to induce weight gain. As with any supplement, a weight gainer should not be seen as a sole solution to your weight gain goals, real wholesome foods should always be favoured over supplement pills and powders. Weight gainer supplements should be seen as an additional and optional dietary item which can be added to supplement the overall diet plan. Supplementing with a…

A lack of regular activity in old age can contribute to many health conditions, such as osteoporosis, high blood pressure and heart disease. Maintaining an active and challenging lifestyle, both physically and mentally can even improve some diseases, and lead to an elevated and more positive mood. Older people with a lack of fitness ability and health disabilities may benefit from some form of increased activity, although such activities should be talked through with a medical professional. Anyone with an underlying health condition, have lead a prolonged sedentary lifestyle, or is of senior age should speak to their GP before…

Snacking is often the downfall of many people’s diets. Crisps, biscuits and chocolate are often to blame, so it’s a good habit to have smaller meals throughout the day, or allow for a healthy snack such as a piece of fruit with a low fat yogurt in-between meals. Below is a chart of the calorie content of crisps (per pack), and how various crisps compare to one another. Calories chart Walkers salt & vinegar 181 calories Walkers Quavers 87 calories Walkers Wotsits 101 calories Walkers French Fries 94 calories Walkers Monster Munch 123 calories KP Hola Hoops 177 calories KP…

Ever wondered how many calories there are in various fruit? Below is a chart which clearly shows the number of calories for popular items of fruit (remember some fruits have larger servings than others), displayed on a visual chart for easy cross reference. The calories are per item, and are estimated values. Five portions of fruit and veg are recommended per day to ensure optimal micronutrient intake. This intake should be from a wide spectrum of fruits and vegetables. Calorie chart Apple 96 calories Banana 105 calories Clementine 35 calories 10 grapes 34 calories Kiwi fruit 46 calories Orange 62…

Everyone would love to get more daily exercise; however, with an increasingly busier lifestyle, it can often be difficult to find the time to go to a gym or fitness centre. As well, for many people, a gym membership may not be in their budget, or they just do not enjoy the gym atmosphere. Fortunately, there are number of ways people can get the much needed exercise by working out from home. Regarding diet, a recent study says people who drink actually exercise more than those who don’t. Below are 3 tips on how you can work out from home:…

Athletes and bodybuilders who make good use of supplements make better progress than those who don’t. Whilst there may be some tree-hugging yoga-lovers that might be offended by this statement, it is something born out by all those who train seriously and trainers like myself who measure their clients’ results. Naturally, supplement companies are ten-a-penny. The marketing speal that eminates from each screams of the ‘cutting-edge’ formulations and the ‘explosive’ results their supplements will supposedly deliver, yet most supplements are about as cutting-edge as a smartie and the only explosive action occurs over a toilet seat. However, there are also…

I have read numerous articles on this subject over the past few months and it is quite a hot topic. I was introduced to paleo eating about 12 months ago when I first read the book “The Paleo Diet” and then “The Primal Blueprint”. I then adapted this style of eating as I used to eat a lot of oats, milk and brown rice and pasta. After about six weeks, I lost about nine pounds! The good thing was I had reached a plateau and this really helped me shift some body fat and I started to see my top…