Month: February 2014

The “In-Shape” Formula

Alright, 2 things to talk about this week – Fat Loss Formula and Supplements FAQ.

See if you can work it out. It could be called the “How to Get in Shape” formula.

prowler girl

Here it is:


HW + FD + SD x C = Success.



HW = Hard Work

FD  = Food Discipline

SD = Sleep Discipline

C = Consistency


You can argue about the ‘Work hard’ bit if you like.  If you’re lifting weights, and do 8 reps – YOU HAD BETTER BE USING A WEIGHT THAT YOU CAN DO ABOUT 8-10 REPS. If you are running, say 5k, and it took you 30minutes last week – YOU HAD BETTER BE RUNNING IT IN 29.59 or less either today or pretty soon.

You need to be fairly disciplined with food – lots of veggies, proteins, water, nuts, some fruits, and starch dependent on your activity levels.

7-9 hours sleep is about right – but I do find that earlier to bed has me feeling better.



“Hey John –  What About Supplements?”

First, I wrote briefly about this HERE.

Secondly – I am hearing a lot of questionable supplements being sold by people who claim to ‘know about nutrition’ – yet are clearly just sales people.

bullshit chuck norris


You know when you see someone on facebook post ‘”Hey I have the best supplements on the market – they make you faster, leaner, stronger yada yada yada……….” and then later on they say:  “Hey, wanna earn easy money and a car in your spare time?”

herbalife truck

Let me tell you this.

Sombody, somewhere….is getting bummed. 

taken advantage of


Here is a trusty FAQ ……..

*This FAQ is for 90% of people – athletes and those looking for sport performance should ignore this as they may gain benefits from things like creatine, BCAA’s  Beta alanine etc which is not really what most of the public need*

1. Do I need Supplements?

Most people don’t. However, I do recommend that most people get a quality whey protein or another type of protein shake if they cannot tolerate dairy.  We seem to be in this ‘all-or-nothing mentality of it’s either great or not.

Buy a tub – and use if if you struggle to be able to prepare meals.  These can cost about £40 for a tub that will last a few months (remember, you don’t HAVE to have one every day).

I would highly be questionable about Soy Protein …………which is what would ring alarm bells in my head. Its cheap, they sell it for more than whey – basically keep an eye out for it.

Look at this graph too……soy was negligible whereas whey helped decrease body fat percentage……

soy protein is worse


 2. Do I need any others? 

The less vegetables you consume – then the more likely I would recommend a multivitamin. Again, If you are taking in 3-4 meals with protein and lots of veg that day – give it a miss!

If on a day where you have not many veggies – then take one.

3. Why are some supplements so expensive? 

Some are going to be higher quality than others.

While some people might say £40 for 2kg of protein is a lot – If it lasts you 2-3 months then I don’t really see that as a major expense – if anything, if it stops you consuming junk food and making excuses then its well worth it.

toy story excuses everywhere

4. A personal trainer or friend is really ‘hard selling’ me to buy this certain brand that you can’t buy in shops – what do you think?

I think there has recently been a massive surge in companies selling people supplements THROUGH PEOPLE.  

People trust their friends, and trust celebrities and sports people…..but let me tell you that just because Ronaldo and Messi appear to eat KFC and drink herbalife all the time – it doesnt mean that they do!

ronaldo kfc and herbalife


READ THIS as he gets ‘multi-millions’ for 5 years.   You know what? There are going to be other sports people and ex-sports people selling stuff like this to make easy money.


Should you know?…………..

Again – Check this article I wrote a few years ago.

or click the pic…..

fitness modelchristian boeving

Basically,  Christian Boeving is a fitness model.  He has taken anabolic steroids. He also endorses several supplements.

He thinks that the public should KNOW that the supplements are not all he has taken.


What do you think?!  Yeah I thought that too.



Sometimes we are a little vunerable because we all believe that some ‘magic bullet’ will appear before us……………7

“Oh WOW, check out this new protein powder / fat loss pill / full-body-cleanse !!!!!!! ……  This HAS to be what will get rid of my fat!”


Do you remember that little Fat Loss Formula from the start of the article?

Go back.  

I will wait!


That’s what you need to do, and gradually increase your:

  • Fitness
  • Strength
  • Confidence

over time.


fitness is confidence


Sorry to be the bearer of bad news – but this stuff takes a bit of time, a lot of effort.…….but you know what?  It’s probably the best investment you can make.

So think 3 times before you waste your hard-earned money on some overpriced snake-oil and broken dreams.



Let me know your thoughts – and SHARE this with your friends, either on Facebook or in an email.

thumbs_up  the fonz




Horizon Fat Vs. Sugar

Hey. I saw it too.

Yeah that program on last week that everyone is now going on about (CLICK THE PIC TO CATCH UP) (Available til march 2014)

horizon fat v sugar



What happened?

2 twins (who were also doctors) took part in a simple experiment.

  • One ate loads of meat, cheese, eggs, etc – and no sugar or very little carbs
  • One ate loads of carbs, including lots of sugary stuff and not much protein or fat


They measured some things like handling of sugar, some mental tests and some exercise testing too…… I was even smiling because the sports nutritionist (Nigel Mitchell) – featured doing the bike scenes – taught me for some Sport Nutrition lectures in my degree at Sheffield Hallam University!

horizon fat v sugar nigel mitchell


Anyway you should just watch it (CLICK TO WATCH )– but here is what I will mention.


  • Low carb tends to beat low fat gfor weight loss – both in loads of studies I have seen……….and in real life.  (Many people come to me in ‘low-fat mode’ and simply upping fats and reducing sugar and sometimes starchy carbs has the best effect)  
  • In fact, the ‘muscle lost’ from the fat-diet twin was probably glycogen (and with some carbs would probably lose said body fat percentage with some carbs for a day!)
  • Starch and sugar get lumped as ‘the same’ (as they are carbs).  This is not the case.    Potatoes will give nutrients, will be digested slowly…………sugar has no nutrients(Empty calories) and will cause havoc in the body when consumed regularly in the long term.
  • The doctor that had the sugar – at the end he actually handled sugar better than the fat-diet twin.  THE OPPOSITEOF WHAT YOU WOULD EXPECT. ………..You know what I think?  I think that the ‘sugar-diet twins’ body adapted to high sugar and so in the short term is able to handle sugar BETTER………..BUT(!) If this study was to continue for say, 6-12 months………..I think it would be clear that high sugar is bad for you.


A problem

The problem here is that now many more people will be eating donuts and sugar and saying that some science program said it was ok.

BB yeah-science-bitch-meme

(And yeah – I am loving Breaking Bad that I got for Xmas – Thanks Jen!)

So you have people saying it’s ok to have loads of sugar = not good.


While I like horizon programmes – they seem to complicate people further. JUST LIKE WHEN I WROTE HERE LAST YEAR ABOUT THE FASTING CRAZE (CLICK)


(People think that if you fast for a few days then you can eat crap)


So now you have people eating less (fasting) and then bingeing on sugar.   Does that sound like what most unsuccessful ‘dieters’ do?

success vs failure



A final note…..

We all want a treat – I get it. I really do. I eat some sugar. I also train hard and that will help anyone if they train properly.

You have to find a way to manage it – “A treat is not a treat if had every day”.   Sugar is a treat. The more body fat you have – the less treats you should have if your goal is to get leaner and feel better.


Peace out Y’all!!!!!  (Jesse Pinkman Accent)