Things you (probably) DON’T need to focus on

When it comes to the fitness industry it can be hard to know where to get your information from. Who’s giving you some good, intelligent information and who’s just a random egg from Geordie Shore trying to make some extra coin?

 

Unless you’ve been exercising regularly and consistently for lets say... 5 years or more, here are some things that you probably don’t need to be focusing on.

 

1. Supplements:
   Supplements are exactly that, they are a “supplement” to things that are lacking in your diet. They are not a miracle cure, quick fix or replacement for hard work and consistency. If you’ve been training regularly and for a prolonged period AND you have everything in place from next months blog: “Things you (probably) DO need to focus on” then go for it, do some research. Some of the may (MAY) help, many won’t. You’re now entering a whole new minefield of confusion and contradiction.
    
2. Isolation:
   While you may think your number one concern is bigger arms or a rounder behind, in reality you’ll get a lot more bang for your buck avoiding isolation movements and doing larger, multi joint, multi muscle movements. This will ultimately burn more calories and lead to a much improved, balanced physique.
    
3. The Clock
   Unless you’re “peaking” for an on stage body building show then you shouldn’t be in a rush. Fitness is a never ending journey. Sure, we’ve all upped our efforts a bit in the run up to a big day (weddings, holidays etc) but generally don’t rush! Consistency will bring results. Track your results and compare every 2-3 months for an accurate measure of progress. Stick at it and don’t overload yourself with pressure to get what you want immediately.
    
4. Professional Models and Athletes
   Due to social media and online information it’s easier than ever to see multiple pictures and videos of professional athletes, their bodies, their achievements and their life which is MUCH better than yours right? Remember 3 things: 1) These people are professional and it’s their job to look and be that good. Aiming to  replicate this is likely to be unrealistic. 2) They weren’t ALWAYS in this condition. They had a starting point to at one point and they used consistency to get where they are now. Be consistent and you too can move in the right direction. 3) Lighting, filters, makeup, photoshop and specific poses are likely to have made these pictures look even more impressive – THIS IS NOT REAL LIFE!
    
5. All The Gear
   You may be tempted to buy some Olympic lifting shoes, weights belt, chalk, expensive trining clothing etc etc. Don’t! Just make sure you visit the gym regularly (say 3-4 times per week) for at least 2 years, follow the points in next months blog and you’ll make some changes. Buying stuff won’t make any changes other than lowering your bank balance.
    
   Don’t forget – read next months blog on “Things you (probably) DO need” http://michaeldarren.blogspot.co.uk/2017/05/thing-you-probably-do-need-to-focus-on.html and...
   Follow me on Twitter (@MichaelD_PT)  

Do you have a pill for that?..

Now don't get me wrong, I love a supplement as much as the next person (if not more). BUT... I do feel there's a strong over-reliance on supplements in the UK.

While some people do need assistance from certain supplements due to deficiencies or advanced training schedules; it's important to remember that they are exactly that, a "supplement", designed to "supplement" areas that are lacking in your diet or lifestyle.

However, I often feel that many people instantly react to issues by throwing money at it and purchasing something from their local health store. Or, people starting out on a new health regime instantly assume that they "need" supplements as soon as they begin to exercise.

Here are a few supplements, which, with a few lifestyle tweaks, you can amend your natural levels in your body, save a few pennies and avoid having to swallow mountains of supplements each day.

Protein shakes...
GOT to be number one. Now I'm not saying "Don't buy protein shakes". What I will say is, "Don't buy protein shakes... and expect them to solve everything." They should top up your protein intake, not BE your protein intake. Picture the, frightningly common scenario:
You eat dinner at 7.30pm, bed at 11pm, wake early morning and have cereal for breakfast,a sandwhich at lunch, head to the gym after work for an hour at 530pm following the gym you down 40g of protein shake. You've gone 23 hours without a decent serving of protein (last nights dinner). This one shake is unliley to have a significant impact on your goals.
THE FIX: Protein should be spread throughout the day; every meal is an opportunity to get protein in your body, and ideally snacks between meals should have protein content. So go for it, drink protein shakes, but DON'T rely on them and them alone. Spread the (protein) love and get as much as possible from real food, not shakes!

Pre-workout drinks...
This is more just a pet hate of mine. I've heard LOADS of people claiming that N-O-Explode "get's you pumped innit" and they "need" certain pre-workout drinks for their workout. I personally don't like to rely on anything or anyone, so to be dependen on a little bit of powder for an effective workout doesn't sit well with me. Again, I'm not saying they have no impact or benefit, but to rely on them is far from ideal. if you can't drag yoursefl to the gym and find your own motivation and you NEED these drinks every workout, it's time to take a closer look at your lifestyle.
THE FIX: Improve sleep quantity and quality. Make sure you eat adequately throughout the day for sufficient energy. Try to train (when possible) during my most awake hours.

Vitamin D...
Vitain D is one of the EASIEST things to top up and maintain in your life. It's said that spending 30 minutes outside, 3 times a week will give you the adequate levels of Vitamin D. It's SO under-rated too! Vitamin D can help to reduce the likelihood of depression, heart disease, liver failure and obesity; just by getting outside from time to time!? Make it part of your life!
THE FIX: Schedule in time outdoor throughout your week (ideally daily). If nothing else, spend some of your lunch break outside each day.

Fish Oils...
Clue is in the title. Now it may be tricky to get the adequate amount desired each day, and to have the correct omega balance, (it's been estimated that Western society diet causes the baance of Omega 3:Omega 6 to be at around 1:15 rather than a preferable 1:2). Again, you may need SOME supplementation along the way, but a balanced diet will significantly alter the balance naturally.
THE FIX: Aim for fish sources high in Omega 3 such as halibut, herring, mackerel and salmon as well as Flaxseeds, Walnuts, Chia Seed and even organic beef.

"Fat Burners"...
Last week I saw a very popular brand of "fat burners" available for the bargain price of £110! I worked out that you would get 55 days worth from this bottle. I couldn't help but think "You could get a gym membership for 2 months for that!" Don't have an over reliance on "fat burners". Don't look to the bottle, see what you can do yourself. Regular exercise may not be the "easy option" but in a number of ways, it will be much more beneficial than purchasing a few caffeine /green tea/ guarana based stimulants. Exercise offers you:
- Improved strength
- Improved cardiac strength - lowering changes of heart related illnesses
- Reduced risk of injury
- Improved posture
- Increased bone density
- Increased levels of serotonin

A box of "fat burners" does not!..

THE FIX: Exercise frequently and consistently. Avoid processed foods and man-made sugars. Focus creating a sustainable lifestyle/routine and as a result, a sustainable body composition.

Chromium...
Some of the qualities of chromium include "reducing appetitte and sweet cravings". Now if you need a pill for this, I think it's time you took some steps of your own to reduce these urges.
THE FIX: Why not think about your shopping? Shop on a full stomach and make a decission to avoid purchasing these sweet snacks. If they're not in your house, you're surely much less likely to eat them. Not unless you want to get yourcoat and shoes and drive yourself to the local store. If you're doing that in the middle of the night, then your problem is probably beyond fixing with a bottle of chromium.

To conclude...
As I stated a the start, I FULLY support and endorse the use of supplements... when used correctly. My issue is an over reliance on supplements and an instant reaction of purchasing tablets to sort out any issues or without making any changes to your current lifestyle first. By all means "supplement" your diet, but avoid dependence on anything you can find in a bottle. or tub.

 

Don't forget you can follow me on Twitter (@MichaelD_PT) and YouTube

Don't undo 11 months hard work: Simple holiday health tips

You get up extra early, you exercise late at night after work when you'd rather go home, you say "no" when people offer you food and drink you shouldn't have all year round. Then, when the holiday count down comes you up your efforts again; add additional cardio and increase the intensity of your workouts all for one holiday.

Then what?.. You go away, stuff your face, drink alcohol every day, do no exercise and undo 11 months of hard work. This doesn't have to be the case. You can still enjoy your holiday and stick to these simple tips to try and limit the damage you do.

Don't drink EVERY day
Start with what most people will consider the hardest one. Really, it's not. Drinking every day will not only significantly add to your calorie count, but even one or two drinks can heavily impact your food choices, sleep patterns and metabolic efficiency. Then, if you plan on training on holiday, the alcohol may completely compromise any strength gains you aim to make during the session; read Charles Poliquin's blog on that topic here: Blog One and another from him on the impact of alcohol here: Blog Two

Exercise in the morning or at lunch time
You want to enjoy your holiday and not let every day revolve around your exercise regime - that's a given. So why not get it out of the way first thing? Get up early, get moving and get it done? You don't need to spend all morning in the gym; if you're fast and effective then you can be in and out in 45 mins or less. If you want some ideas on how to spend your time in the gym efficiently there are some great ideas here, including some hotel workouts: Workout Ideas

Alternatively, if you're not a morning person and/or you're visiting a hot country what about scheduling a midday workout? Personally I like a midday workout, followed by lunch then back to the pool for 2pm. you'll enjoy your rest after and the hottest part of the day will have passed. It's a nice and easy routine to build.

Download an interval timer
When the surrounding are new, you're on holiday mode and the climate is a little warmer, it can be difficult to exercise with any intensity and stick to a worthwhile workout. A great way to make sure this isn't the case is to download an interval timer. What's also great about interval work is not only will you get through lots of work and maintain the intensity, but you know before you enter the gym exactly how long your session will be so you can be happy you won't be spending hours of your holiday exercising. A lot of the workouts listed on the previous links rely on an interval timer - if you're unsure which to choose I'd recommend the free GymBoss timer.

Use your bodyweight
Not every hotel has a gym facility and it can be tricky in some places to scout out a gym that offers short term membership or reasonable guest fees. There are THOUSANDS of YouTube videos offering you alternative bodyweight exercises and ideas for things you can do depending on your abilities. Again, why not combine this with the interval timer and knock out a quick, hard and effective 30-40 minute bodyweight session? You can do it on the beach too - work on your tan at the same time.
Here's 21 bodyweight exercise ideas from me: Here
and here's a recent video from AthleanX with some advanced exercise ideas utilising the sandy beach - great video: Here

Stick with high protein content every day
Be sensible with food choices. You know the usual rules - they still apply. High protein, low sugar, low carb, no preservatives. Just because it's your holiday, it doesn't mean you need to let everything go out the window. There are usually decent or at least half decent options available if you look hard enough. Eggs at breakfast, avoid chips where possible, skip dessert - if you stuck to those 3 simple rules alone you'd be way ahead of most people.

Take supplements with you
If you take supplements all year round, continue with this while you're away. You can spend a few minutes counting out the daily amounts and putting them into small bags before you leave. Another great addition is taking sachets of protein away with you. These are easy to pack and can be used to help reach your daily protein targets, used post workout and also if you're ever away from food for a long time or, as a last resort when you're unable to get good quality food for a meal. For instance in Hong Kong when I wasn't exactly sure what was on offer in some places and I didn't fancy rice for breakfast, I had a high protein, meal replacement shake each morning for breakfast (a blend of casein, whey and egg protein). Not ideal but much better than what was available and outs you into an anabolic state for the next few hours.

Start your day off right
Try to eat a high protein, low sugar and low carb breakfast. Steak and eggs, omelettes etc I realise waffles, muffins and other bits are very appealing but, if you can start off the right way your energy levels will be more sustained, your food choices throughout the day will be impacted positively and you will minimise any insulin spikes and stop your body from encouraging fat retention.

Summary
Sure, it's a holiday and you want to have a good time. You can't be expected to have a dull holiday as you're purely focused on your food and visiting the gym. However... it's not an excuse to turn off completely - there's plenty of small and effective adjustments that you can easily make to your schedule.

Don't forget to follow me on Twitter (@MichaelD_PT) and on YouTube

"Have yourself a very merry (healthy) Christmas..."

It's that time of year again, your house is lined with chocolates, your fridge stuffed with food and the cupboard over-flowing with alcohol.

What can you do about it? Go completely without and constantly say "No thank you." ?... Unlikely.

While the heading of this blog might be a little misleading ("healthy"?..) here's a few ideas that you can try to focus on to make sure that all of your hard work in 2012 wasn't a complete waste of time. Remember, "Even when you're being bad, be good."

EXERCISE:
Lets get it right - you should NOT stop exercising over Christmas! In fact, you probably have more free time and rest time than during your normal week. Get outside, get moving and be active. Even if it's a long walk over varying terrains one day, be creative. Many gyms will close for Christmas so you'll need to use your imagination. Get outside, wrap up and at least do some interval running and bodyweight exercises: If you're working with just your bodyweight here's 21 exercise ideas: 21 BODYWEIGHT EXERCISES 

Or if you live anywhere near a kids park, here's a decent workout you can try:
PARK WORKOUT

DON'T leave it until late in the day. Something will come up, a film will come on, a family member will come round, a game will come out, you'll drink alcohol, you'll get too comfy at home or you'll fall asleep. Get it done early and spend the rest of your day enjoying yourself with family.

BREAKFAST:
So there's a packet of celebrations already open in the morning - this is no excuse. Don't fall at the first hurdle and head for chocolates - start your day right. Make sure every breakfast has 20g + protein content as a starting point. If you want to join in with a nice cooked breakfast that is being shared in some format, load up on the meat and eggs portions and avoid toasts, cereals and fruit juices. No one will even notice but you can be safe in the knowledge that you're not spiking your blood sugar levels and encouraging fat retention from the get-go.

SNACKS:
Stock up for the winter - before it gets too near to Christmas I'd recommend stocking up on protein powder and small snack protein bars. PhD diet whey bars are tasty, deceptively filling and will give you a little taste of green tea and CLA to help keep fat cells mobilised and minimise fat storage (not to say it's a free for all and you should eat as you please). Also a "blend" shake can be a great way to get a sweet fix, add nutrients to your day and keep you full while maintaining energy levels. Eating chocolate will add sugar, give you peaks and drops in energy levels, encourage fat retention and also take a long time to fill you up meaning you continue to reach for more. A blend shake will give you a chocolate fix but digest over a longer period to avoid these issue.

CHRISTMAS DINNER:
No issues with loading up on Turkey and other meats. Use self control for portion control when it comes to: Potatoes, stuffing and other High GI carbs. Drink water before and during your meal - not alcohol.

THE ALCOHOL THING:
Firstly, do NOT mis-read this and think the following suggestions are "good for you" - we're talking damage limitation. If you're intent on having a drink then these are the less "bad" options. NOT "good for you" options. Bloody Mary, Vodka & Soda and Guinness made this list - 9 drinks options here: http://www.gizmodo.co.uk/2012/07/the-nine-healthiest-alcoholic-drinks/

FURTHER DAMAGE LIMITATION:
There are a few supplements available that are designed to keep your immune system strong, limit damage caused to the liver by alcohol, minimise fat consumption from food and keep bodily functions working full throttle in order to maintain energy levels and digest food efficiently. Multivitamins, milk thistle, CLA, electrolytes and plenty of water usually come top of the list.

SELF CONTROL AND PLANNING:
The main two things that you'll need in order to not let Christmas ruin your hard work is self control and planning. You might not be able to eat what you want "because you fancy it". Instead being aware of what you're eating and what you're likely to eat that day should impact each meal. ie: If you have a big Christmas dinner coming up and friends coming over for a drink, be aware of this when selecting snacks and lunch choices.

Likewise, planning in your training, planning meals and structuring your day rather than just seeing what happens is the only way that you'll be able to stay on track in some form. Look ahead and plan the Christmas period. When do you have social engagements? When are you likely to be out all day or with visitors? When might you feel a little tired or worse for wear? These will all impact your training structure for the week. If you're pushed for time, don't be afraid to go for a quick 20-25 min interval run or some form of bodyweight circuit at home.

SLEEP:
As I have said in many blogs, the importance of sleep is heavily under-rated. Christmas can be a great time to get an early night, or lay in, or nap during the day. Try out short naps at various times and see what impact they have on your mood, appetite and energy levels. You may uncover something that you want to try and use regularly during the year - even if it's only practical to do so at the weekends.

SNACKS:
If your home is anything like mine then there will be more chocolates around your home than every before. You might find yourself enjoying a mini chocolate at breakfast time but try to create some simple, tasty and more nutritious snacks that you can eat while everyone else is reaching for the chocolates and snacks.

EASY RECIPE:
- 2 x cups of oats
- 3 x scoops of chocolate whey
- 1 tbl spoon organic crunchy peanut butter
- 1 cup water
- handful of raisins
- large sprinkle of flaxseed (optional)

Stir well in a bowl, move into baking tray and place in freezer for 2 hours + for a cheeky chocolate oat and protein pieces - great snack for a little protein and keeping you full between meals but still getting your chocolate fix.

Christmas time is a time when families and friends are much more readily available so it can be easy to completely neglect your lifestyle of clean eating and exercise. Planning and structuring your days ahead of time is the only solution.

BUT... make sure you enjoy it - Christmas comes but once a year.

Follow me: www.twitter.com/MichaelD_PT

www.Youtube.com/user/BigmikePT

8 Natural Ways to Boost Your Energy... Caffeine Free!!

Today, Starbucks UK ran a promotion offering their latest caffeine-fuelled product for free to customers before 12pm. A free latte (which now has an extra Espresso shot in there for the UK market). According to Twitter, this went down a STORM!

Having never been a coffee or tea drinker, I didn't get what all the fuss was about. Nor do I get the urges of self-proclaimed "caffeine addicts" who apparently "need" a coffee.

Personally, I can't imagine depending on something for energy, nor having something like this as an irreplaceable pillar of my diet. With this in mind, here's 8 ways that you can tweak your lifestyle and help to boost energy levels without that little paper cup...

1) Exercise...(it was always going to be #1!)
Might sound counter productive to some. "I don't have any energy so I need to do more?" The lack of energy is probably caused through a number of factors; all of which are bad habit. You're often lethargic rather than tired! Get moving, get active and feel better in yourself physically and mentally. You don't have to become a gym buff; including a little more activity can be part of your everyday. Walk more, ride a bike, leave the car at home on the way to work, go for a brisk walk on your lunch break or simply jump off the train a stop early and get moving each morning. No matter what your age or abilities, we can all probably be a little more active during the day (not just at the gym).

2) Sleep more...
OK so the first 2 are obvious. But if it's that obvious you do it then right? Probably not. One study at Loughborough University simply stated that the amount of sleep a person needs varies from person to person. The way to determine if you need more sleep is easy, "The amount of sleep we require is what we need not to be sleepy in the daytime". (money well spent I'd say!). So if you're tired, you need to sleep more in the evenings.

3)Avoid highly caffeinated drinks...
Yeah you heard! They make you feel "perky" and alert right? Well if they're so wonderful, why do some people rattle through 5 or more each day? Note the people around you who drink excessive amounts of coffee. They probably don't look the picture of health, bad skin, tired eyes and a temper or mood swings to match. Caffeine IS a stimulant correct, and used correctly, is a great "pick-me-up" for a short duration of energy and a boost for your metabolism. But to rely on caffeine for "energy" is a bad idea. you'll get your boost in energy, but as with everything in the body, a steady, regulated level is much more desirable. Following this peak in energy, you'll get a "crash". A low in energy, below your original state. Time for cup of coffee number two...

4) Plan B...
"B" is for "B vitamins" - a great energy booster and a favourite among supplement kings and queens around the world. But, before you go racing to your local health shop, try and get as much B Vitamins from your food as possible. Aim for broccoli, cabbage, sesame and pumpkin seeds, eggs and mushrooms (to name a few).

5) Drink more...
Water! Not coffee! Water is a basic bodily need, essential in a number of bodily functions and key to excreting waste products that we naturally generate. Effectively, without taking water on board, you're running your car exhaust straight back into the car (and we all know what happens there!)
Aim for at LEAST 2 litres a day.
TIP: If you have it, you'll drink it. Don't keep popping back to the tap/water fountain and filling a cup, you won't reach your target. Instead, buy a large, 1.5litre bottle of water and carry it with you; you'd be surprised how much more you get through.

6) CoQ10...
No, it's not a spelling mistake. C0Q10 is widely regarded as a natural way to boost your energy levels. Also available in a tablet form, try to include it in your diet through food. Spinach, mackerel, sardines, walnuts and peanuts will be a good start.

7) Low GI, Complex Carbs and Low Sugar...
The body likes to keep most things regulated and under control. Heart rate, blood pressure, food intake, daily activity levels - a healthy you, is a creature of habit. the same can be said for carb and sugar intake. Eating high GI food or simple carbs or foods high in sugar will cause a spike in your bodies insulin levels followed by a steep crash in both insulin, blood sugar levels and energy. Pick your food wisely to avoid these peaks and troffs in blood sugar and insulin in order to discourage fat retention and maintain a steady and productive energy level.
To keep your energy levels steady...
Go for: cherries, apples pears, broccoli, cabbage, long grain rice, buckwheat, yoghurt, tomato juice, sweet potato,
Avoid excessive amounts of: Dates, pineapples, parsnips, short grain rice, ice cream, cranberry juice, baked potato, fries, and sugary treats
Here's a more comprehensive list...
8) Protein...
This was always going to appear. It's not just an aim of guys trying to bulk up, EVERYONE needs protein! Try to aim for at least 1g of protein for every KG of body weight you have every day! This will help to regulate your metabolism, maintain steady energy levels and avoid the peaks and troffs in insulin mentioned earlier, help to repair each day, maintain your immune system and also help to maintain whatever muscle you have to make every day living that much easier. Look for white meats such as turkey and chicken, or fish. not meat eaters can still consume protein through lentils, pulses and quinoa (to name a few options).

So if you need energy NOW, it's probably a result of a number of things that you're doing to yourself day in, day out. Don't rely on coffee, instead, make small adjustments to your lifestyle and reap the benefits of a naturally, energy fuelled life.

Don't forget to follow me on Twitter (@MichaelD_PT)  and subscribe to my YouTube channel

Where do you get your advice from? Who should you listen to?

(No, the answer to both questions in the title is not "Michael Darren"!)

We've all been there at one stage or another, overwhelmed by all of the information you hear on exercise and nutrition. Much of what you find online and hear from fellow gym-goers can be conflicting and leave you none the wiser. Much of what I over hear in the gym is complete non-logical waffle; but it leaves the person listening nodding along and me worrying, saying to myself "PLEASE don't tell me you listened to that and took it on board!"

So, which is complete nonsense? Which has an element of truth? Which has been slightly altered in translation and doesn't quite make sense? And which is the golden nugget that you'll hang on to for years to come and regurgitate to everyone you train with?

Here's a few things to consider next time someone offers you some insightful words of wisdom...

What is their activity level like compared to yours?
The results experienced by someone previously inactive are likely to amplified compared to someone already living an active life. For instance, if someone who hasn't exercised in years loses weight from walking two nights per week, that’s great for them. But... it's unlikely to have a significant impact on the results of someone already active if they were to add it to their regime.

What other factors contribute?
This very same, newly active person might attribute all of their success to these additional walks, but in reality, there is likely to be a number of other aspects impacting their success. Particularly when you consider the impact that exercise has on "Executive Function" Executive Function is the process by which you make important decisions in your life, be it work or health related. Research has found that exercise can have a positive impact on the Executive Function, ie: If you're active, you're more likely to make more concise, decisions on important issues. Active people are more likely to make better decisions in terms of food choices, additional activity and other crucial issues that may impact their results. There are often FAR too many contributing factors to a person’s success to contribute it all to one thing.

Is it a magic pill?
Be cautious of ALL magic pills? Yes, I take supplements and yes, I feel they assist with my training, recovery, exercise preparation and results. BUT, they're just part of a bigger structure. As above, just consider the factors that may have also contributed to this new success outside of what you're being told. Ask questions, dig deep, you might be surprised what you find.
"Honestly it's just one pill a day, I've lost 10lbs... I have been eating a little better too... and changed my training a bit... and started a new class each week..."
Before you know it, this magic pill becomes a very small part of the picture.

Is exercise their job?
Particularly with regards to supplements and nutritional information, there is lots of information shared on behalf of full time athletes, group exercise instructors and body builders or physique models. However, while these guys might be at the top of their game and have physiques and athletic ability that you marvel at, their lifestyle is likely to be COMPLETELY different to yours; as such, so are their dietary requirements. For instance, I recently read a feature on the Wigan Rugby League team and their pre-season preparation; their forwards were on a diet of 4000 calories and were registering an average body fat percentage of 8.5%! Great results!!! BUT, their training is very specific, as are the micronutrients making up these 4000 calories. Try and maintain your own makeshift 4000 calorie diet and I'd suggest your body fat percentage would NOT resemble these single figures.

Can they relate to your issues?
If you're working with a personal trainer or have a training partner with a completely different body type then some of their "What works for me.." advice might not be applicable to you. For instance, if you're struggling with excess body fat and your personal trainer is a natural ectomorph who struggles to gain size or add body fat, it's unlikely that they can relate to your dietary issues and needs. Be wary when they compare your lifestyle and training to their own, you are very different people. A more educated person WILL be able to help you (don't JUST listen to people who are a better version of you), but be sure that they've factored in your differences and not just getting you to do as they do and expecting the same results.

What condition are they in?
When someone gives you advice from their own regime and approach, I always consider "What nick are they in?" If they're using sentences which start with things like "What I do..." and they themselves don't seem to have benefited from it, do you REALLY want to buy into this person? This is not to say that you should always judge a book by its cover; there are plenty of older, slightly overweight strength and conditioning coaches that have a made a successful career offering advice to some of the fittest athletes in the world and bought them great success. Take on board what people tell you and learn from their mistakes and efforts, but try to filter through their advice which they claim to practice themselves but clearly hasn't produced results for them. You wouldn't visit a fat nutritionist would you?..

Who wrote what you're reading?
Be wary when reading information on supplement and nutrition information that the article might be a tidy PR attempt to indirectly promote a product. Having worked as a PR professional for a number of years, I've seen that many of the articles you read are opinion pieces, ghost written by a PR professional and attributed to an athlete or experts in order to position them as a "industry thought leader". However, some of these are paid for or in conjunction with other advertisements within a publication. If the piece mentions specific products which they endorse or sell, be wary!

Where's the science?
I hear ENDLESS folk in the gym sharing their "knowledge" with fellow gym goers. Whether it's something they've read, been told, overheard or concocted themselves, much of it is nonsense. Exercise and nutrition is a science. Always ask them the science behind their concept. Can they explain it in terms that you and they understand? Or do they just use words they've heard and don't fully understand? Does it make sense?

If in doubt, Google it...
So you're not sure about what you've read? Or what you've heard from someone at the gym? Google it! There are plenty of articles, research and reviews available online discussing training, supplements, nutrition and everything you could possibly be interested in. However, don't just take the first response you read, look at a few sources and gauge the general consensus (preferably backed up by science). For instance, you might find different views on supplements, dosages and their effectiveness depending on if you read it on a bodybuilding forum or a general nutrition/health and vitamins forum. Take your time, have a look around.

In summary...
Some of what you hear may be true yet won't work for you. Likewise some of what works for you, may not work for others. If all diets worked for everyone, then there wouldn't be a diet industry, there would just be "A diet" that we'd all follow. Some diets are nonsense, some are "fad-ish" and in years to come research picks their tangibility apart and some are suitable for different people depending on their age, gender and level of activity. We're all very different; but, if you run through the questions above next time you're handed a "golden nugget" then hopefully you should be better informed to decide if it's for you.

Don't knock it 'till you try it...
Saying that... next time you're offered advice or knowledge and the answer to all of these questions below is "NO"...
- Is it just obviously wrong and inaccurate? A ludicrously, unstructured concept or suggestion?
- Is it potentially dangerous?
- Is it potentially expensive?
- Will it take a huge amount of time and commitment to follow?

Then why not try it out yourself? It might be just that nugget you need. It would be a shame to ignore it at first glance without further research and experimentation! #AlwaysLearning

Don't forget to follow me on Twitter (@MichaelD_PT) and subscribe to my YouTube channel