Growing Muscle As You Get Older

MUSCLE GROWTH AS YOU GET OLDER

WHAT HAPPENS AFTER 30??

 From a cosmetic point of view, skeletal muscle gives you form, shape, and makes you feel good. However, there are other benefits that you’d probably appreciate after the age of 30. 

old male white 6-pack white hared bodybuilder

WHAT ABOUT SARCOPENIA?

After the age of 30, most people start to loose up to 4% of their muscle per decade. 

This is known as sarcopenia and comes with a whole host of potential health problems as you age

 including diabetes, weight gain, dementia, depression, etc. 

The good news is that weight training can prevent and even reverse sarcopenia.

What Are The Symptoms of Sarcopenia?

sarcopenia

SO, WHAT'S THE BEST WAY TO GROW
AND PRESERVE MUSCLE?

USE IT OR LOSE IT!!

MUSCLE PRESERVATION!!

When you get older, especially after the age of 25, 
the body needs more reasons to hold onto muscle. 
The body is basically saying:

“USE IT, OR LOSE IT!!!!”

 Weight training is the answer!!

Weight Training (and other forms of resistance training) over the age of 30 provides enough of a stimulus to maintain and grow muscle.

 By keeping this up, you significantly reduce the risk of developing sarcopenia as you get older. 

This topic is covered in immense detail in ‘The Essential Guide to Sports Nutrition and Bodybuilding.’

To find out more, please CLICK HERE.

START YOUR JOURNEY 
TODAY!!!

How To Fight Cravings

woman kicking junk food

HOW TO FIGHT CRAVINGS

Eat Less Than You Burn
and Lose Weight??!!

 

Most people who go on a diet (i.e., eat less than they burn) usually have no problem maintaining a deficit in the beginning. 

 

Doing so day-after-day, 

however, may prove difficult! 

 

WHY IS THAT??

 

Simply because, at some point during your weight-loss journey, you may not only begin to plateau, but you’ll also start to feel either hungry, or your appetite will increase!!

 

So, What’s The Difference Between
Hunger and Appetite??

HUNGER is the physical sensation of lacking and needing food, whereas 

APPETITE is the emotional sensation of wanting food.

woman eating biscuit

Basically, when you’re hungry, you’ll crave food, and will eat n’er anything 

(even brown, wholemeal bread WITH NOTHING ON IT…I know…disgusting!!!). 

 

Hunger is usually brought about by dieting (short-term and/or long term)

 resulting in a series of physiological and hormonal changes (Leptin, Ghrelin, and Insulin (amongst others)). 

This brings about a craving for food.

 

Appetite, on the other hand, can arise despite eating enough calories 

and having physiologically normal hormone levels (i.e., normal amounts of Ghrelin, Leptin, Insulin, etc.). 

Appetite is basically an emotional desire for food as opposed to a physiological one. 

For instance, craving a McDonalds Burger, large fries and a milkshake as opposed to 

brown rice, chicken breast, and broccoli (yummy!…😳).

SO WHAT ARE THE BEST WAYS TO EAT LESS?

There are 2 ways:

1. Reduce Hunger

hungry man
Prepare High Protein and High Fibre Foods The Night Before as part of Your ‘Meal Plan’ The Following Day.  
Drink Plenty of Water Throughout The Day (1)
Sleep (7-8 Hours) Help to Reduce Hunger Pangs. 
Consume Plenty of Leafy Green Vegetables Daily.
 
 
 
 
hungry woman

2. Reduce Appetite

Limit Consumption of ‘Fast Foods,’ ‘Processed Foods,’  ‘Eating Out at Restaurants’ and ‘Take-Away Meals’ to special occasions or rare (eg. monthly/bimonthly) social encounters only. 
Prepare Your Meals The Night Before and Actually Consume Them The Following Day. 
Drink Plenty of Water Throughout The Day. 
Limit (or ideally minimise) Sugar Consumption (especially High-fructose-corn-syrup!!) That includes chocolate bars, processed foods, McDonalds, Burger King….well you get the idea! 
And (as obvious as this sounds) don’t give into these cravings!! A bit like smoking cigarettes, these cravings do start to  go away after a week or so.
Regular Exercise, High-Intensity-Interval-Training and Weight Training Reduce Appetite and Cravings for the ‘naughty stuff’….it’s true!! Give it a try!! 

LET'S TALK ABOUT APPETITE SUPPRESSANTS!

An ‘appetite suppressant’ is simply something that reduces your desire to eat. 

There are natural and synthetic appetite suppressants. 

In this section, we will be discussing 6 Superb Natural Appetite Suppressants! 😉

1. Glucommanan

2. Coffee

Glucommanan is a ‘soluble’ fibre which can absorb water and bypass digestion. As a result, it ends up in the colon relatively untouched (2). 

In addition, the bulking effect of glucommanan helps you feel full up by promoting satiety and delaying emptying of the stomach. 

When taken before meals, it will help suppress appetite. 

Coffee is a stimulant which increases energy levels and alertness (especially during exercise), and (by raising catecholamine levels) is also a natural appetite suppressant.

Caffeine reduces the urge to eat when consumed frequently during the day (3)

Caffeine/coffee also reduces rate of stomach emptying which indirectly helps you feel fuller for longer.

3. Griffonia Simplicifolia

4. Fenugreek

Griffonia simplicifolia is actually a plant which consists of a substance called 5- hydroxytryptophan (5-HTP).

 

Serotonin is a chemical that has a wide variety of functions within the human body. It’s sometimes called the happy chemical because it contributes towards wellbeing and happiness. However, it also helps reduce appetite as well as carbohydrate intake (4).  

Fenugreek is part of the legume family. 

It’s very rich in fibre, and plays a massive role in slowing down stomach emptying and delaying carbohydrate and fat absorption. 

This leads to reduced appetite. 

study based on 18 healthy obese people found suppressed appetite after consuming fenugreek and felt fuller before their next meal (5).

 

5. Protein Powder

6. Yohimbine

Out of all the macronutrients, protein is by far the best at reducing appetite. Protein-rich foods typically ‘fill you up’ (6).

 Even when time’s not on your hand, you can always whip together a protein shake to hold you over, not-to-mention the other benefits protein brings to the table (7).

Contrary to public opinion, it’s actually debatable whether or not whole food protein-sources are more satiating than shakes (8). 

However, there is no doubt that increasing protein intake significantly reduces appetite.

yohimbine

Yohimbine is a chemical derived from the African plant called ‘Yohimbe.’

Yohimbine is famous for removing stubborn fat during ‘fasted training,’ but it also acts as an appetite suppressant. 

Like caffeine, yohimbine suppresses appetite partly by increasing catecholamine levels. 

Yohimbine also improves performance and fights off fatigue (9).

 

To learn more about hunger, appetite, and effective ways to manage hunger pangs, why not check out my new book ‘The Essential Guide to Sports Nutrition and Bodybuilding.’

CLICK HERE for more information.

START YOUR JOURNEY 
TODAY!!!

Should Women Lift Weights?

woman doing barbell curl

SHOULD WOMEN LIFT WEIGHTS?

So, What Do Women Want?

Well, if you’ve seen my 2019 seminar (click here to check it out), you’ll soon realise that the topic of body image, ideal body type and physique (especially in the case of women for some reason), can often lead to hurt feelings, denial, self-awareness, and (in some cases) heated debates.

 So, it’s essential, at this juncture, to stress the psychological importance of loving yourself for who you are, and ensuring that this takes priority first and foremost before embarking on any kind of body-transformation journey. 

 

Your body is just a physical manifestation of your mind, and the two go hand-in-hand.

 

Click on this link for more info about this!

fitness lady

OKAY COOL, SO WHAT DO WOMEN WANT?

Women who make the conscious decision to start dieting and working 

out in the gym do so for a variety of reasons:

...The Feel-Great Factor!!....

A lot of the time (for both men and women), 
it’s the feel-good factor after an intense gym-workout!

...To Lose Weight??!!...

Maybe you’re carrying some unsightly hip-fat 
that you want to get rid-off?

...Oh Yes, And Of Course, To Look Lean!!!...

LET’S GET DOWN TO THE NITTY-GRITTY

If you’re like most women, you want a 

very specific type of body.

 

 I HEAR THIS ALL THE TIME 

(and I’m sure it’s not just me):

 

You want to be lean but not too skinny

You want a flat stomach but some definition.

You want tight, shapely legs, but nothing too muscular! 

…And more now than ever before…

You want that perfect, firm, round butt!!

 

Well,  you can definitely achieve all these things

…..AND I’M NOT JUST SAYING THAT!!…..

 

And you can achieve this irrespective of genetic-makeup!! You don’t have to spend your life running on treadmills, lifting light weights as if it were going out of fashion or living off lettuce, cucumber and the odd glass of water….

 

….NO!!! NO!!! NO!!!!…

 

IN FACT THE OPPOSITE IS TRUE (KINDA)

 

You have to know what you’re doing, though!!!!

before and after weight loss

Most women who are aspiring to look lean would prefer the body on the right as opposed to the body on the left.

athletic woman holding dumbbell

SO, WHEN IT COMES TO ATTAINING THAT LEAN, ATHLETIC PHYSIQUE, WHAT DO YOU NEED TO DO?

Before I go any further here, let me say something that a lot of female trainees (who are not already aware of this) need to know. And it’s important stuff, so bear with me!! 

Okay, here it goes…. if your goal is to build a lean, athletic physique, you’re gonna struggle to do so by lifting loads of light weights, starving yourself, and doing excess cardio….of course, genetics plays a role, and if you’re brand new to the gym, you might get away with it, but:

 

IF FEMALE TRAINEES WANT TO ATTAIN A LEAN, ATHLETIC BODY WITH ALL THE CURVES IN ALL THE RIGHT PLACES, THEN THEY SHOULD TRAIN LIKE MEN AND START DOING ‘GUY’ WORKOUTS!!!

 

I KNOW THAT MIGHT SOUND CRAZY!!!

 

…But it’s NOT!!! It’s really just science…

Think about it, when you see those fitness models on instagram:

 What is it that’s giving them that 

athletic, lean, firm appearance???….

Answer: MUSCLE 

 

So, what’s the best way to build muscle?? 

Answer: RESISTANCE TRAINING (or more specifically ‘weight training’) 

 

So, How do you get bigger muscles?? 

Answer: Lift heavier weights each time you go to the gym! This is called ‘progressive overload’ and will contribute towards bigger muscles as your body adapts to a heavier weight.

 

But lifting heavy weights will make me big, bulky and less-feminine…like a bodybuilder….I don’t want that!!???!!! 

Answer: Unless you’re on steroids, or have bizarre genetics, then don’t worry about itBelieve me, it’s not gonna happen!

...The WORST Workout Advice For Women...

fitness woman
  • EAT VERY LITTLE FOOD.
  •  NOT GET ENOUGH PROTEIN.
  • LIFT ONLY LIGHT WEIGHTS
  • SPEND ALL DAY ON THE TREADMILL (like a hamster)
  • DO LONG AND EXCESSIVELY FREQUENT WORKOUTS (over 2 hours per day for more than 5 days a week). 

...The BEST Workout Advice For Women...

  • EAT ENOUGH FOOD (slight calorie-surplus when bulking, moderate calorie-deficit when cutting)
  •  CONSUME ENOUGH GOOD-QUALITY PROTEIN.
  • LIFT HEAVY WEIGHTS (Progressive Overload).
  • OCCASIONAL CARDIO (around twice a week)
  • DO SHORT AND FREQUENT WORKOUTS (under 1 hours per day for NO more than 5 days a week). 
ASIAN DOCTOR

But will I get fat when I lift heavy weights Jon?

 

Answer…well, yes, no..well, maybe…

 

…Okay, so you get fat when you eat more than you burn (calorie-surplus).

 

 You burn fat when you eat less than you burn (calorie-deficit). 

 

Most people (men and women) need to be on a calorie-surplus to grow muscle 

(there are exceptions which I cover in my books ‘Lean Gains’ and ‘Essentials’).  

 

Hence, a lot of people may gain a bit of unsightly fat whilst growing new muscle (unfortunately) and this is called BULKING…..

 

… but lifting heavy weights helps to preserve muscle whilst burning fat (i.e., reducing calories) and this is called CUTTING…

 

So, the best advice is to go through repeated phases of bulking (growing new muscle on a calorie-surplus) and cutting (maintaining the newly built muscle whilst burning the fat). Repeated phases of bulking and cutting will get you the body that you’ve been craving all this time….

 

…and it’s worth it!!!…

 

This is just the tip of the iceberg though.

There’s a lot more to it than just bulking and cutting. Rest periods, tracking calories, knowing how many sets/reps to do, periodisation, getting the right balance of cardio-to-weights sessions, etc. are equally important! 😳

The GREAT news is that I go over all of this in  detail in 

‘The Essential Guide to Sports Nutrition and Bodybuilding.’

To find out more, please CLICK HERE.

START YOUR JOURNEY 
TODAY!!!

What’s So Great About Water?

man drinking water

WHAT'S SO GREAT ABOUT DRINKING WATER?

WHY DO WE NEED WATER?

Why do we need water??? 

Well, the answer’s quite simple really……

…..Your body can’t survive without water!…. 

That statement should come as no surprise, but even though we can get a lot of the water we need from the food we eat (up to 25% of our daily requirements) as well as the odd beverage here and there, we also lose a lot of water through diet, exercise, metabolic processes, sweating, breathing, urination, and the list goes on.

resting bodybuilding couple

8 BENEFITS OF DRINKING WATER!!

1. REMOVES TOXINS!

Water detoxifies the body
Water helps to flush the liver and kidneys of toxins which [directly and indirectly] aid bowel movements!

2. IMPROVES METABOLISM

Basal metabolic rate is directly correlated to hydration. The more water you drink, the higher your metabolic rate. This means water helps you burn more fat during the day!

3.KEEPS YOU FULL UP!

Water is filling!!
When you drink a lot of water, you’re filling up your stomach more, increasing blood flow and reducing the hunger response!
 In other words, you tend to eat less than you otherwise would. 
This is GREAT if you’re on a diet!

4. INCREASES MUSCLE GROWTH!

Muscle is 70% Water!!
They need to be properly hydrated in order to perform at maximum capacity.
 When you’re not drinking enough water, your performance in the gym will suffer.
black male model

5. IMPROVES BLOOD FLOW

Water stimulates Red Blood Cells!!
When you drink a lot of water, especially on an empty stomach, you are not only increasing blood volume and blood flow, but  you’re also increasing the production of red blood cells.
Red blood cells are responsible for providing the body with oxygen, and you therefore feel more oxidised, energised, and revitalised when you’re drinking a lot of water!

6. REDUCES HEADACHES

Drinking sufficient water on a regular basis reduces the incidence of headaches.

7. BOOSTS IMMUNE SYSTEM

Water increases White Blood Cell Production
Water helps to flush the liver and kidneys of toxins as well as boost immunity by increasing fluid balance and white blood cell production.

8. HEALTHIER SKIN

Water Helps to Revitalise the Skin
Water increases bowel movements. The resulting removal of toxins from the body reduces incidence of acne and revitalises the skin giving a more youthful appearance.

HOW DO YOU KNOW YOU'RE
DRINKING ENOUGH WATER??

It goes without saying that your body requires a regular consumption of water each day to run effectively. However, you only need to drink water when you’re thirsty and when you’re training. There’s no need to overdo it. 

The human body is very adaptive and acts a bit like a filtering system to some degree.

 When you drink water, your body will take what it needs and excrete the rest. 

It doesn’t make sense to drink too much!

Frequent Urination

Clear Urine (Most of the time)

You should be urinating frequently throughout the day. 

(7 to 10 times a day is a good sign that you’re drinking enough water!)

clear urine

In addition to regular urination, most of your urine should be clear in colour 

(at least 5 to 7 of the times you decide to take a leak, you should have clear, colourless urine!) 

 

This topic is covered in more detail in ‘The Essential Guide to Sports Nutrition and Bodybuilding.’

To find out more, please CLICK HERE.

START YOUR JOURNEY 
TODAY!!!

How To Burn Fat

How to Burn Fat

THE TRUTH ABOUT BURNING FAT!!!

(Part 1)

SO, HOW DO YOU BURN FAT?

BURN MORE CALORIES THAN YOU EAT!

 YEAH, BUT WHICH OF THESE DIETS WORK?

 

ALL DIETS WORK WHEN YOU BURN
OFF MORE THAN YOU EAT!!!!

diet regimes
black male model

….So, as long as you’re on a calorie-deficit…

 
 

 

ALL DIETS WILL WORK!!

 

…I know that sounds too simplified, but if your aim 

is to SOLELY lose weight, then a calorie-deficit is key!

 
 
 
 

...BUT DON'T TAKE MY WORD FOR IT....

a dog with glasses

CLICK ON ANY OF THE 7 LINKS BELOW TO SEE WHAT THE SCIENCE SAYS:

arrows
Calorie and Body Fat Calculator

AND LET'S NOT FORGET ABOUT MARK HAUB!!

Who's Mark Haub?

Almost every blogger out there who stresses the importance of maintaining a calorie-deficit in the hope of losing weight quotes ‘The Twinkie Diet’
(invented by Mark Haub).

 

This should come as no surprise since the diet basically consisted of eating predominantly junk food (with the exception of protein shakes, a few vegetables here and there and multivitamins).

So, What is The 'Twinkie Diet?'

Despite going on this crazy diet (consisting of Doritos chips, sugary cereals, oreos, and other sugar-rich processed foods), he (Mark Haub) maintained a calorie-intake of 1800 calories.

His daily calorie-expenditure was 2600 calories per day.

 

…10 WEEKS LATER, MARK LOST 27 POUNDS!!!

On top of that, Professor Haub also noted a reduction in his BMI (28.8 to 24.9), a drop in his ‘bad’ cholesterol (or ‘LDL’) by 20%, an increase in his ‘good’ cholesterol (or ‘HDL’) by 20%, and a reduction in his triglycerides (a form of fat) by 39%.

fat loss

BY THE WAY, FOR THE LOVE OF GOD, I’M NOT SAYING YOU
SHOULD GO ON ‘THE TWINKIE DIET!!!!!!!!‘

 I’m just using Mark Haub’s journey as that final nail in the coffin. Calorie-in vs calorie-out takes dominance over everything else when it comes to burning off that unsightly fat….(sorry Gary Taubes 😭).

SO, YOU LOSE FAT WHEN YOU CUT YOUR CALORIE-INTAKE??

…….FANTASTIC!!!…..….

 

BUT JON, HOLD ON!!

 

DON’T YOU LOSE MUSCLE AS WELL??..…

 

……AND DOESN’T YOUR METABOLIC RATE DROP???????!!!!!…..

 

UHR, YEAH..THAT’S TRUE!!! 

 

BUT ONE STEP AT A TIME!!

 

In part two, we will be discussing how to get around these problems so that

you can start to make some noticeable ‘LEAN GAINS‘ as soon as possible!!

This topic is covered in more detail in ‘The Essential Guide to Sports Nutrition and Bodybuilding.’

To find out more, please CLICK HERE.

START YOUR JOURNEY 
TODAY!!!

Calorie and Body Fat Calculator

Calorie and Body Fat Calculator

WHAT ARE YOUR CALORIE REQUIREMENTS?

What is A Calorie??

A calorie is the amount of heat needed to raise the temperature of one gram of water by one degree Celsius. 
Calories in food provide energy in the form of heat so that our bodies can function. 
Our bodies store and “burn” calories as fuel. 
Many dieters count calories and try to decrease caloric intake to lose weight.
calorie intake

How Many Calories Are You Burning Each Day?

You can use the table below to estimate your daily  calorie-expenditure

Please enter your age
Please enter your gender
Please enter your height
Please enter your weight (Pounds)
Please select an activity level
Your body fat percentage (optional)
Please enter your age
Please enter your gender
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Please enter your weight (Kg)
Please select an activity level
Your body fat percentage (optional)
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Problem? Try Another

HOW MUCH BODY FAT DO YOU HAVE??

You can get an idea of your body fat percentage by either:

 

 A) Looking at the images below and estimating your BF Percentage.

or

 

B) Calculating Your Body Fat Percentage.

Calculate Your Body Fat Percentage %

There are a number of ways by which you can calculate your body fat percentage.
Most of the methods out there are either not practical, very inaccurate, or inconvenient. 
The calculator I do recommend, however, will provide you with a reliable estimation of your 
current body fat percentage, and can be used on a regular basis to track your progress. 
 
CLICK HERE to ESTIMATE YOUR BODY FAT PERCENTAGE

…THEN USE THE TABLE BELOW TO ASSESS HOW MUCH

WEIGHT YOU SHOULD BE LOSING EACH WEEK!!....

This topic is covered in more detail in ‘The Essential Guide to Sports Nutrition and Bodybuilding.’

To find out more, please CLICK HERE.

START YOUR JOURNEY 
TODAY!!!

‘The Essential Guide to Sports Nutrition and Bodybuilding’ Review

a dog with glasses

Review of 'The Essential Guide to Sports Nutrition and Bodybuilding'

Recorded Book Review by 'Debbie Aldous'

SYNOPSIS

Debbie Aldous spent the last few months looking for a book that would provide an objective (i.e., unbiassed) view on diet and nutrition, especially with regards to veganism. 
She was ‘over-the-moon’ when she stumbled on ‘The Essential Guide to Sports Nutrition and Bodybuilding,’ and was more than happy to participate in this video review.
If you like this video and you’d like to see more videos like this, then please CLICK HERE 
YOUR OPINION MATTERS!!

SO, WHAT DID Y'ALL THINK??

All these videos are available to view on YouTube.
If you enjoyed the video and would like to see more videos like this, then please like, share and subscribe. 
Your feedback is greatly appreciated. 
 You can also check us out at www.leangains.co.uk

How To Get The Perfect Body

How To Get The Perfect Body!!

The Science Behind Fat Loss and Muscle Growth!!

presentation of lean gains uk

SYNOPSIS

In this 2-part video, Dr Lee discusses the reasons why many conventional diets fail long-term, the truth about fat-loss, the best ways to grow muscle, and how to break through weight-loss plateaus.
If you like this video and you’d like to see more videos like this, then please CLICK HERE
 

How To Get The Perfect Body

How To Get The Perfect Body

Part One

Part Two

YOUR OPINION MATTERS!!

SO, WHAT DID 'ALL THINK??

All these videos are available to view on YouTube.
If you enjoyed the video, then please like, share and subscribe. Your feedback is greatly appreciated. 
CLICK HERE for more videos.
 You can also check us out at www.leangains.co.uk

Think and Grow Ripped

Think and Grow Ripped

Think and Grow Ripped!!!

10 Tips to Keep You Motivated!!

SYNOPSIS

In this video, Dr Lee discusses the top ten tips to keep you motivated both inside and outside of the gym. 
After struggling himself for many years to remain motivated, he started to apply these ten principles to his training routine and has since never looked back.
If you like this video and you’d like to see more videos like this, then please CLICK HERE
 
YOUR OPINION MATTERS!!

SO, WHAT DID 'ALL THINK??

All these videos are available to view on YouTube.
If you enjoyed the video and would like to see more videos like this, then please like, share and subscribe. 
Your feedback is greatly appreciated. 
 You can also check us out at www.leangains.co.uk

Veganism

Veganism

More and more people are becoming vegan these days. Is that a good thing or a bad thing? In this interactive seminar, filmed in December 2018, Dr Lee discusses the pros and cons of veganism as well as the things to look out for if you’re considering veganism. A MUST SEE!

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