If you have followed me for a while now you'll be well aware that I believe everyone should be doing some kind of resistance training on a regular basis. Not only do I believe it (and let me be clear that is not just a personal opinion based on emotion, it's an evidence-informed fact) but just recently the the World Health Organisation updated their physical activity guidelines. Here's the highlights for adults aged 18-64: should do at least 150–300 minutes of moderate-intensity aerobic physical activity; or at least 75–150 minutes of vigorous-intensity aerobic physical activity; or an ...

I’m a nutrition coach and it never ceases to amaze me how little people understand energy balance. I have explained this in some previous videos like this one (HERE) and this blog (HERE). But I understand why people don't get it. It's not something that you get taught in school, there's a lot of conflicting opinions about energy balance (although the the first law of thermodynamics isn't up for debate) much of which is down to unethical marketing. But not only that, counting Calories accuracy is not easy and most people get wrong for a variety of reasons. So, to help you stop pissing in the...

**This is a guest blog written by my good friend Tom Bainbridge of the BTN.Academy** It's often said that those who are struggling to initiate a fat loss attempt, or those who find themselves unable to last more than a couple days before re-downloading the Just Eat app are somehow defective. The typical rhetoric online can probably be simmered down to the phrase “If you want to lose fat then create a calorie deficit, it's not hard” and of course from a technical perspective that's correct. In fact, that's the only thing that would ever work - but that's not really the point and illustratin...

*For context, this article is aimed at the typical body conscious gym goer who is always on a diet but never gets the results they are looking for* One day highly restrictive 1,200kcal diets will die and so too will juice cleanses, shake diets and any form of starvation diet. Why? Because they suck arse and could damage your health, and not just your physical health but your mental health too. Don’t get me wrong you WILL lose weight on a very low-Calorie diet, that’s basic physics. It’s all maths. If you put less energy into your body than your body needs to function the energy you have s...

If you are serious about your sport you have to get serious about your diet, not just counting Calories to keep the fat off but understanding the role of each macronutrient and how they benefit your performance, recovery and health.  When it comes to sports nutrition the evidence is clear that carbohydrates are god (1). The ISSN recommend 3-5g/kg of body weight for moderately active exercises and 5-8 g/kg for elite level athletes (2) and, in some cases even higher (1,2). Although there is some sparse evidence to imply that a high fat low carb (HFLC) diet may benefit ultra-endurance athletes...