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Creating a calorie deficit is essential if you want to trim off some extra weight! People overcomplicate this simple equation - if you expend more energy than you consume, you will lose weight, but mastering this simple equation requires a more intimate nutritional knowledge. 

Carbs are a contentious subject in nutrition. On one side, we have the low carb supporters who recommend you eat anywhere between none and 100 grams of carbs per day, and that you time any carbs you do eat around your workouts. On the other side, we have the high carb supporters who recommend that you get 50-70% of your daily calories from carbs.

However, the one thing that neither group can agree on is whether you should eat carbs at night! Find out if you can - or even should be doing this!

It’s not a good idea to skip breakfast, but eating cereal is not the best way to start your day. All that sugar means you’ll experience a big spike in blood glucose and insulin that will leave you feeling hungry again in just a couple of hours. Avoid this problem by planning your breakfast in advance and eating something other than cereal. Whatever your fitness goal, doing this one simple thing will help you get there faster.

The ketogenic diet is not for the faint-hearted. Expect a few unpleasant side-effects and also some carb cravings before you make it into ketosis. But, for those that survive the journey, the rewards are significant weight loss and noticeable fat loss in a few short weeks. And the carb ups on the cyclic ketogenic diet are a lot of fun too!

We live in a health and fitness obsessed society and not a day goes by where we don’t hear the terms ‘calorie’ or ‘macro’. For some of us these are terms that are familiar but for many of us, we are only just entering the land of the fitspo and we could use a crash course in nutrition.

Plagued by constant heartburn and feeling sluggish even though you eat a ‘healthy diet’, hit the gym, and aren’t overweight? While unhealthy diet and an unhealthy lifestyle tend to contribute to heartburn, they aren’t the only causes: even healthy, fit people can suffer from heartburn, as heartburn isn’t caused by any one specific trigger. Follow these tips to get moving in the right direction!

1st Aug 2017

Is Tuna Healthy?

Worried that your lunchtime sandwich or sushi order might be getting you into dangerous waters? You’re not alone. Many people worry about the amount of mercury in tuna after years of being regaled about the horrors of mercury poisoning. So, is tuna safe and healthy to eat?

Studies have shown that consuming alcohol in the hours after exercise inhibits muscle growth, repair and weight loss. While abstinence isn’t most people’s first pick, no one wants to waste the time they’ve invested in the gym. Sure, it’s not always possible to avoid alcohol on the days that you work out- but the more you do, the more you set yourself up for results in fitness and muscle growth.

If you’re an otherwise fit, healthy person that trains regularly, diminishing performance and unexplained fatigue might be due to iron deficiency. It's a common nutrient deficiency affecting both men and women, so if you're feeling sluggish read on.

Most people think that building muscle and losing fat are completely separate fitness goals, however, they have a lot more in common than you think. Building lean muscle boosts your metabolic rate which helps with fat loss, and losing fat by training helps to build lean muscle - by not fearing the weights room and "getting bulky", you will maximize your results.