The first thing to remember about supplements is that they should only be used to supplement good nutrition, regular exercise and a good recovery strategy. My first recommendation for 'supplements' is to eat real foods and to work on getting a good sleep ritual.
There are so may supplements out there, some good, some bad, some work, some don't. Of course there are many supplements out there that are good.
Before I use or recommend a supplement I research it and look for independent studies that back up the proclaimed benefits. A lot of supplement companies will hold their own 'studies' so you have to be cautious of this.
Here are 10 supplements that I know do work and that I take or have taken myself.
Stop guessing & start progressing!
We are now coming to the last few weeks of Simon's Pegg’s training cycle for 'Mission: Impossible 6'. I am glad to report that 'Agent Benji Dunn' is in tip-top condition and will be ready for action. In fact, he's in the best shape of his life! You can see a snap-shot of Simon's training schedule for weeks 8-12 in the picture below.
As usual Simon has been dedicated to both his training and nutrition plan. The change in his body composition and fitness level reflect this. What has been really interesting this time is, as well as the training and nutrition methods that worked well for previous film roles, we've added Genetics into the mix!
We have tweaked both his training and nutrition plan based on the results of a DNA test.
The results of this test told us about Simon's response to power and endurance training, recovery and gave us detailed information on his micronutrient needs. His recommended 'diet-type' is low-carb as his geno-type suggests. The nutrition plan he is following is based on this but adjusted for his training and goals.
Look out for examples of Simon's training, workouts and results which will be posted soon!
If you would like to learn more about how genetics can help you optimise your training and nutrition or you would like to train like 'Agent Benji' then get in touch.
Be Happy, Be Healthy...
This is the back and biceps workout that we are using in Simon Pegg's current training cycle.
I always advocate a 'functional' warm-up with mobility drills and one that it relevant to the workout, e.g. spinal flexion and extension.
8-12 Reps @ 80% 1RM
Rest 30-60s between exercises
This will always include static stretches held for 30s on the muscles that have been worked. The TRX is a good way of doing this if you have one near.
I love to use the battle ropes either as a stand alone session or as part of HIIT circuit. You can add another dimension with a Bosu to challenge your core and stability. You will find ropes and a Bosu on most gym floors now so use them to mix up your workouts. Why not do this routine as a 'finisher' at the end of your session to create even more of a calorie burn.
30s each exercise, 30s rest
Rest 2-3 mins, repeat x 3
45s each exercise, 30s rest
Rest 2-3 mins, repeat x 3
1 min each exercise, 1min
Rest 2-3 mins, repeat x3
Author, Nick Lower
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