F.A.Q. Frequently Asked Questions

With so many sources of information out there, many trying to sell you something, it can be difficult to determine what's genuine and what's triumph of marketing over facts.

 In this section, I'll be addressing some of the most common questions I've been asked over my years in health and fitness. If there is something you'd like to see covered, please let me know in the comments & if I'm unsure, I'll check the scientific literature and figure out the facts on it. These questions are not in any particular order.

1. I've heard that diet pill 'x' can make fat disappear, is this true?

This is a question i hear again and again, & while the name sometimes changes, the answer rarely does. As a general rule, the answer is No.  Sometimes, the answer is yes but with a cost to the users health. Some have been shown to be slightly effective, but in the process cause the same amount of liver damage as 30 years of severe alcohol abuse. Heroin or amphetamines will help you lose weight, but that doesn't make taking them a good bloody idea. If it sounds too good to be true, it probably is. Be aware that the whole area of supplements is completely unregulated, and weight loss is a multi-billion dollar industry.

2. I want to bulk up, do i need to take a protein/creatine shake?

The answer depends mainly on 3 factors; training, lifestyle and nutrition. No amount of protein shakes will help you gain muscle mass without following a well designed, long term training plan. It takes about 2,700 calories for the body to create 0.5Kg of muscle, and thats on top of the regular nutritional requirements. It can be difficult (but not impossible) to eat often and regularly enough to obtain this amount of nutrients and energy from food, depending on the daily grind. It takes considerable planning and preparation to be able to achieve significant muscle gain without resorting to some form of sports supplement, but it is possible.

3. Should I be drinking a sports drink to give me energy for my training?

This depends on what your goal is. If you're trying to lose weight, then I would say absolutely not. There is no point in going to the gym and burning 300 calories, if your sports drink contains 450. Drink water instead. If you're training for a marathon or triathlon, by all means grab a sports drink,  or better yet, make your own.

4. I'm trying to lose weight, should I spend longer than 30 minutes doing cardio?

That depends on how you're spending that 30 mins. If you're spending that 30 mins at the same pace all the time, thats not the best use of your time, and you're more likely to bored to death after a few weeks than you are to see any major results. On the other hand, if that 30 minutes is broken down into short bursts of high intensity followed by short periods of low intensity, this is a much more effective use of your time, and much faster way to get results.