Warrior Blog

 Metabolic Damage - Fact & Fiction Have you been doing hours of cardio with no change in your weight? All of the math suggests a calorie deficit and your body should be shedding fat... and yet... nothing... Don't worry - it's not hopeless - in fact, you're not even that "special". And, you haven't damaged yourself beyond repair! There are lots of reasons that weight loss can slow down or plateau. And the first places to look are at your "compliance levels". have your activity levels dropped off from the period when you were losing weight regularly? how is your overall calorie consumption and macronutrient balance? Even small changes in these 2 factors (which are 100% in your control) can impact the pace of weight loss or stall things out totally. So always start there an be in the enquiry of your patterns. Next we'll turn our attention to your metabolism. The human body has an amazing potential to adapt our metabolism to diet and exercise

Eggs Fried on Tomatoes with Tuna WHAT YOU NEED • 1 large tomato • 1 tsp. coconut oil • 2 eggs • 3 oz. (80g) tuna in brine • a pinch of oregano • a pinch of chilli flakes • parsley, chopped, to serve WHAT YOU NEED TO DO Peel the tomato and chop into cubes. Heat the oil in a small frying pan, add the chopped tomato and fry over a high heat for about 3 minutes. Create 2 gaps in the tomato and break the eggs into them. Season with salt and pepper. Arrange pieces of Tuna on top. Then sprinkle with dried oregano and optionally chilli flakes.  Fry for a further 3 minutes or until the egg whites are cooked. Serve with fresh parsley. Tips: Replace tuna with feta or Gorgonzola cheese For an extra carbohydrate boost serve with  toasted bread or millet as a gluten-free option Download a copy here : 

 Does your weight loss plan have an alcohol problem? "Can I have wine with dinner on the weekend?" "I'm not giving up my vodka!" "The weight I gained last summer was the from the alcohol.." These are all real world quotes from clients as we work to demystify alcohol, weight loss, strength training, and living a healthy lifestyle. There's lots of myth and confusion in the world about alcohol and how it is "fattening". Lots of this stems from the fact it shows up in most food tracking apps as a carbohydrate...  BUT Alcohol is actually its own macronutrient (mind blown yet?) and contains 7 calories per gram (yes 7 ... not 4 like carbs and protein, or 9 like fats). Since it's not essential for survival (and a whole lot of other healthy reasons) it's not usually presented with the core 3 of protein, fat and carbs. This is also why, if you do find an alcoholic beverage with a nutrition label, and for lots of drinks in food trackers, t

Training Tuesday - Endurance Training for endurance - that is - training the muscle mass you have to perform more work effort before failure. This is your ability to repeat an exercise without tiring. It's not about building mass or strength - but rather doing more with what you have. This type of training is often thought about in the context of preparing for a race (road or obstacle), but this training is just as relevant for preparing you to play more effectively in your pick-up league, running or cycling for fun - and even for daily living tasks. For endurance athletes, incorporating strength training in your endurance training programs, often leads to increased energy, speed and fewer injuries. To train your muscles for endurance, you want to be taking on 14 - 20+ repetitions using 30 - 50% of your 1 rep maximum weight. This will allow your muscles to improve their capacity for continued repetitions of a given movement and overall endurance levels. You can also integrate e

How Much Protein for Muscle Gain? We’ve covered before that protein is an essential nutrient for life, playing a critical role in building tissue, cells and muscle.  All proteins are made from a collection of up to 20 amino acids.  The different collections and structures of the various amino acids determines the proteins role and how it manifests as muscle or other tissue.  Muscle protein makes up approximately 50% of the total protein in the body and adequate muscle growth is dependant on sufficient levels of protein (and the underlying amino acids).  When you workout with heavy weights, your muscles will get forced into a protein breakdown state - your body will actually split up amino acids to be transformed into energy and/or used to synthesize new protein.  Therefore to realize muscle growth, you have to combine weight training AND maintain a positive protein balance (that is your protein intake and synthesis is greater than your protein breakdown).     While all this might sugge

Muscle Monday - Triceps Brachii The triceps brachii is responsible for extending your forearm at the elbow. The muscle has 3 heads - the long head and the lateral head are visible at the back of the upper arm and the two heads are responsible for the desirable horseshoe shape when flexed. The medial head lies deep beneath the long and lateral heads. Check out your triceps by fully extending your arm at the elbow against resistance - you'll be able feel your triceps on the back of your upper arm! #HealthyLivingWarrior #GayPersonalTrainer #GayTrainer #PersonalTrainer #Trainer #PersonalTraining #Training #OnlinePersonalTraining #Fitness #FitnessGoals #WarriorWorkouts #GymMotivation #Exercise #Workout #Active #ResistanceTraining #LiftHeavy #DoYouEvenLift #TrainHard #WorkoutRoutine #MuscleMonday #Anatomy #Muscle #MuscleGain