2015/07/24 14:05:37
James Leave a comment

Rest and Overtraining

One of the most common reasons for lack of growth is overtraining and lack of rest. Growth does not take place in the gym, only the stimulus for growth, so by training for hours on end you are going to limit your gains. Being enthusiastic is a good tool to have but learning how to use it wisely will lead you along the road to success.

Overtraining can be identified by numerous symptoms such as:
  • Frequent colds
  • Constant injuries that don't heal
  • Over tiredness/difficulties in getting up
  • Lack of motivation/enthusiasm
  • Loss of appetite
  • Lack of 'pump' during training
  • Muscle and eyelid twitches
  • Lack of strength and muscular gains

All of these symptoms equate to overtraining and this is when you will limit your growth. When you feel these symptoms you need to look at your training regime and say “I'm doing to much!” Identifying this will enable you to correct the situation and get back on the to the road to progression more quickly. Scale down your routines and begin training hard again.

Sleep is an essential requirement for a successful bodybuilder. Burning the candle at both ends is all well and good, but it will not lead to good results from your hard work. When you sleep is when your body will repair and regenerate the quickest as the unnecessary bodily functions shut down and the body will be able to focus on troubled areas, i.e. muscle tissue repair. This doesn't mean that you shouldn't go out and display what you have built, but sitting up watching television till 3 in the morning is not going to do you any favours. Eight hours sleep a night is not always possible but it is a good target to aim for. If you have time during the day to catch 30 minutes extra sleep then do so.


(This article was written by former MT moderatory ozzy & was originally published in The MuscleTalker October 2002 edition)
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2015/07/21 11:25:56
James Leave a comment

Strawberry Mousse


A light dessert to enjoy in the summer with 167kcal, 35g protein, 16g carbs, 1g fat and 2g fibre per serving.

Ingredients
1 cup very cold skim milk
1 scoop strawberry or vanilla protein powder
1 cup frozen strawberries, cut in pieces
1 tsp vanilla essence

Method
Whip milk and protein powder in a blender for about 1 minute until triple in volume. Add strawberries and vanilla essence and whip another 30 seconds. Pour into dessert glasses. Chill several hours before serving. Serves 2.


(This receipe was originally published in The MuscleTalker August 2002 edition)
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2015/07/21 11:21:42
James 2 comments

Fats in the blood and fats in the body

Some of you appear to be confused by some about types of fat and 'fat' terminology is frequently misused. Hopefully these notes will help clarify the issue.

** Fats in the Blood
There are a number of fats in our blood which doctors measure to assess our heart disease risk. These are sometimes known as lipids, and the most common ones are discussed below.

Cholesterol is a waxy fat, made naturally in our bodies by the liver, and is an essential part of living tissues. Too much cholesterol builds up on the walls of arteries which supply the heart (coronary arteries). If these deposits become too large clots are liable to form, cutting off blood flow through the vessel causing heart disease.

A high cholesterol level can be inherited but it can also be affected by lifestyle, especially through lack of exercise and a poor diet. A raised blood cholesterol level is a main risk factor for heart disease.

Your total cholesterol level can be divided into subfractions to give a more accurate reading of what is going on in your blood. The two main subfractions are:

- LDLs – this is 'bad' cholesterol and this level should be kept to a minimum
- HDLs – this is 'good' cholesterol as it denotes cholesterol which is being returned to the liver for disposal. This level should be high

The problem with total cholesterol (TC) level is that it masks the subfractions. You could have a fairly high TC but this is because HDLs are high, reducing heart disease risk. Nevertheless, if your TC is very high it is likely that your LDLs are also raised.

Triglycerides are another fat in our blood. Doctors commonly measure these, as a high figure also increases your risk of heart disease.

** Fats in our Diet
Saturated fats generally come from animal sources such as meat and dairy produce, but are also found in some vegetable oils, margarines and processed foods. These fats should be kept to a minimum as they can be converted to cholesterol.

Polyunsaturated fats are abundant in sunflower and soya products. A high intake of these in proportion to total fat intake can help lower total cholesterol.

Monounsaturated fats are the favourable choice. These are very high in olive, rapeseed and avocado oils. Consuming more of these helps lower triglycerides, LDLs and total cholesterol, whilst keeping HDLs high.

Trans fats are found in hydrogenated oils and margarines and some confectionery. These should be avoided as can raise LDLs and reduce HDLs.

Omega-3 fats (w3s) are abundant in oily fish. Eat oily fish at least 3 times a week, as w3s help lower LDLs and triglycerides, whilst raising HDLs and helping to prevent clots forming. Oily fish include mackerel, sardines, pilchards, trout, and salmon.

Remember, all fats contain the same amount of calories. Aim to keep total fat intake reasonably low, especially if you want to lose body fat.
 
(This article was written by James Collier & was originally published in The MuscleTalker July 2002 edition)
2 comments
2015/07/17 12:12:50
James 1 comment

Article: Maintaining Good Nutrition in the Hot Weather

Many of us love the summer and the hot sunny days, but we feel lethargic and it is as though the heat and humidity kills our appetite. Under these climatic conditions it is crucial to keep well hydrated and drink plenty of fluid. However, with the amount of fluid we need to drink it's easy bloat yourself then not be able to eat your meals. This is made worse by the fact that the heat makes us tired. Nor do we sleep well on hot nights. When we are tired our appetite is poor.

If you are trying to lose weight and maintain muscle then this is the time of year to do so – just keep your protein intake high and regular. Those who struggle to gain weight or who are trying to bulk may have trouble in the hot weather. Below are a few pointers to keep your nutritional intake as high as possible:
  • Eat small regular meals of protein and carbs
  • Drink protein and carbs if you cannot eat them – MRPs, weight gainers, protein powders and maltodextrin powders are invaluable
  • It is better to consume some junk foods rather than missing meals altogether – and junk food is a way to get calories in if you are really struggling
  • Keep hydrated, but don't gulp fluid – sip your drinks slowly
  • Eliminate hot beverages like tea and coffee, because these will sit in the stomach for longer making you feel full up
  • Avoid fizzy drinks as these will bloat you
  • Ice lollies are refreshing and a great way to clear the palate in between meals
  • Barbeques are great!
(This article was written by James Collier & was originally published in The MuscleTalker August 2002 edition)
1 comment
2015/07/17 11:50:35
James 1 comment

Article: Training in the Heat

When it comes to summer it can be tiring and uncomfortable training in the heat. You will perspire to the maximum and this can contribute to your irritability. Here are some suggestions to help you maximise your workouts in hot weather whilst reducing the uncomfortable conditions:

1. Wear light clothing. Training in the heat can be bad for you, as it will increase the chances of dehydration. By wearing suitable clothing like vests and shorts you can minimise heat build up and help to maintain the intensity of your workouts. Avoid wearing clothing like jogging bottoms (especially ones with elasticised bottoms), as these will trap air around the body causing heat build-up.

2. Keep workouts short. By reducing the time spent in the gym you will minimise risks of over training and dehydration. Techniques like high-rep pre-exhausting followed by a heavy-set and drop-set techniques will help by increasing the intensity of your workouts. A simple routine could look something like this (we will use chest as our example)

Incline dumbbell flies
1 x 50
1 x 12 followed by a double drop set

Incline smith press
1 x 10
1 x 10 followed by a double drop set.

Working right into eccentric (negative) failure (concentric if no spotter is available) this should create a good burn and will spur maximal growth. You should also be in and out of the gym with in about 30 minutes!

3. Keep well hydrated. It is vital to keep well hydrated in these conditions. A good way to ensure that the body is running efficiently and is capable of maintaining workout intensity is to constantly sip water throughout your training. Carrying a small bottle of water rather than relying upon fountains is best as the bottle is constantly in your view. One extra pointer with regards to hydration, before leaving home, drink 1 to 2 cups of water to boost your water levels before your workout starts. This will help to ensure a constant water supply whilst training.
 
(This article was written by former MT moderatory ozzy & was originally published in The MuscleTalker August 2002 edition)
1 comment
2015/07/13 19:11:06
James 5 comments

Introducing the PCA: Physical Culture Association

 
PRESS RELEASE
 
Birmingham, 13th July 2015
 
Introducing the PCA: Physical Culture Association
 
A brand new association for bodybuilding and fitness – one that puts the athletes first – has been formed with the primary goal: the evolution of physical culture.
 
The Physical Culture Association (PCA) was formed on Friday 3rd July by six credible and respected members within the fitness UK industry: Ryan Alexander, James Collier, Warren Dyson, Simon Fan, Leica Gelsei and Mike Gelsei.
 
The PCA was formed with the ethos revolving around several crucial factors:
  • Integrity and values: honesty, openness, ethics and fairness.
  • Diversity: different ideas, strengths and interests are paramount and healthy debate will be encouraged.
  • Dynamics and innovation: modernise fitness and bodybuilding and adapt events to adhere to the constant flow of evolving technology while continuously improving the quality, look and image of the Association.
  • Passion: lies at the heart of the Association.  The PCA will continually move forward, innovate and improve.
The PCA is open to all bodybuilding and fitness competitors of varied experience and will be running several qualifying events over the 2015-16 with a British Finals next June. Anyone will be eligible to become a member as long as they adhere to some basic and fair rules.
 
A committee-run PCA will ensure each member has an equal say and important issues will be put to a vote. No committee member will have more influence on any decision than other members. At each meeting there will be a rotating chairperson to further ensure fairness.
 
The PCA strives to be a leader in the fitness industry with a passion for the sporting lifestyle: committed to continuously strengthening the brand, whilst improving the competitor and spectator experience to exceed existing expectations.
 
The PCA will be dedicated to rewarding the competitor and acknowledging their hard work and commitment by giving them top class venues to showcase their efforts. The PCA will evolve as physical culture evolves.
 
Details of events will be announced in due course.
 
For further information: please contact James Collier on james@muscletalk.co.uk
 
 
5 comments
2015/07/02 15:42:43
James 3 comments

Charlotte MacGill, NABBA Miss Universe Star Signs with Liquid Sun Rayz UK

Corby, Northants July 2nd 2015 – We are delighted to announce that Charlotte MacGill the current reigning NABBA Miss Universe Toned Figure, has signed a sponsorship deal with Liquid Sun Rayz UK. She is the third athlete to sign in the UK with the global tanning brand and joins NABBA Miss Britain Kay Goodwin and NABBA Pro Mr Universe Dave Titterton.

Charlotte was chosen from several standout candidates for her stellar rise within the fitness industry becoming Miss Universe in a short 18 months and as someone who has an incredible future as an athlete for many years to come.
Charlotte, also sponsored by CNP, will be a great ambassador for Liquid Sun Rayz UK; when asked how she feels about this new sponsorship, she said ‘OMG this makes me so happy that I can represent a brand I absolutely love! I had a passion for LSR as soon as that first coat went on and I will never look back! Promoting LSR is going to be amazing, it's a dream come true! Thank you so much for this opportunity! The future is bright :)'

James Collier, Director of Energy Active Ltd and co-owner of MuscleTalk.co.uk, stated ‘It’s an honour for Liquid Sun Rayz UK to have such a high calibre competitor as Charlotte joining our growing team of top names’

Louise Beard-Ritsma, who runs Liquid Sun Rayz UK Professional Competition Tanning Services, says ‘My team and I are delighted to be working with Charlotte ensuring her tanning needs are met and exceeded and putting the finishing touches to this lovely athlete ready for show time; she is a great addition to the Sponsored Athlete Team’
Liquid Sun Rayz UK have already been extremely busy this season and are looking forward to the rest of the competitive year having Charlotte on board and will make further announcements of forthcoming sponsorships for Liquid Sun Ray UK Professional Competition Tanning Services.

Energy Active Ltd is the sole distributor under license for Liquid Sun Rayz tanning products for the UK the Republic of Ireland and the Channel Islands. Liquid Sun Rayz LLC is the sole owner of the Liquid Sun Rayz brands and Liquid Sun Rayz UK is the Licensed Affiliate and Head Trainer of Liquid Sun Rayz LLC in the United Kingdom, Republic of Ireland and Channel Islands.
 

For further information regarding this release please contact
James Collier: - james@liquidsunrayz.co.uk
Louise Beard-Ritsma: - louise@liquidsunrayz.co.uk
 

3 comments
2015/06/17 18:13:50
James 65 comments

Introducing Huel: The Future of Food

 
Huel is the convenient way to ensure your body is getting all the nutrition it requires to both sustain good health and to provide enough energy to get you through a busy lifestyle. Amounts can be adapted to suit requirements according to activities as well as if you're using Huel as total or part nutrition. It’s a unique product that’s easy to prepare, convenient and nutritious that brings traditional nutrition into the modern world.
 
For the past 12 months, my colleague Julian Hearn and I have been working on a unique nutrition formula.

Huel is a nutritionally complete powdered food, formulated to include all the protein, carbs, fats, vitamins and minerals that your body needs. Huel provides at least 100% of the UK Government's 'Reference Nutrient Intakes' and the European Union's 'Daily Recommended Amount' with
  • no added sugar
  • no meat or animal products
  • no dairy
  • no soy
  • no eggs

My work with Huel is unlike what I'm more known for: it's target market is not the bodybuilding and fitness industry (although it is a great choice of nutrition for avid gym goers), but busy people who are looking for convenient, optimal nutrition.
 
  • Huel is made from real food. It contains a carefully chosen blend of rice and pean protein, oats, flaxseed, sunflower lecithin, coconut and a vitamin and mineral blend providing all your body needs for optmaim health and energy levels.
  • Huel results in less waste and all ingredienets are sustainable.
  • Huel is suitable for those with even the most complex dietary requirements.
  • Huel is nutritionally complete powdered food. It contains everything your body needs and nothing more.

More information about Huel.  For detailed information regarding our ingredient choice, read: Huel: The Formula Explained


Here's the nutritional information:

 
Please feel free to ask me any questions about Huel.
 
Huel website
 
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