Author: Dr. Steroids

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…

A well defined and pronounced 6-pack is only achievable with two things; low body fat and a hypertrophied midsection. The latter is what we aim to discuss in this brief article, and I believe is not optimised by many trainers who are looking to develop a strong and defined set of abs. The reason why I believe this is due to the many people who train the abdominals within a very high repetition range, and do not train anywhere near to failure. I would guess there are some gym goers who train the abdominals within a high repetition range because…

With long working hours, busy lifestyles, and an increased cost of living, fitness trainers may increasingly opt to cancel their gym membership and begin fitness training at home due to convenience and cost. Much of the exercises performed at the gym can be replicated at home with some basic equipment. Additionally, there are free options for cardiovascular activities outside of the gym. Resistance training at home A basic body weight training routine can be composed without the use of any equipment. Such a routine would be composed of exercises such as the press up, squats, lunges, calf raises on a…