Supplements

Pressing Forward: Mastering Progressive Overload

You’ve been hitting the gym for a while. Everything was progressing nicely, seeing results, feeling good. Then BAM, the weight stops going up, you look the same as when you last checked. Let’s face it you’ve hit a plateau. Demotivating, I know. But fret not, we have the key. Progressive overload - The golden ticket to get you back on the gain train. What Is Progressive Overload? Your body is smart. Very smart. When you’re in the gym, lifting weights and putting stress on your muscles, your body adapts to it over time. Doing the same reps with the same weight every workout isn’t going to make your muscles grow, because they don’t need to. This is where progressive overload comes into play. If you consistently increase the challenge for your muscles each workout, your body will grow. Why Is Progressive Overload So Useful? Progressive overload is essential because it’s how your body gets fitter and stronger. When you use it in your workout plan, you’ll see constant progress, keeping that motivation at a high and plateaus at a low. What’s best about it is everyone can do it, from someone that’s two weeks in to over 10 years in, it has its place in every lifter's split. How To Apply Progressive Overload Knowing what Progressive Overload is, is one thing. But how do you do it? Well, there’s a bunch of different ways. The main way is to increase the weight by a small amount, usually around 2.5kg to 5kg, and do the same reps. You can also stay at the same weight and increase the reps or sets that you do, which is useful when you’re stuck at a certain weight. Reducing the time between sets is also a way to increase intensity. If you want to take it a step further, you can throw in intensifiers into the mix. Dropsets, where you lower the weight can keep pushing past failure, or supersets, where you perform exercises back to back without a rest. These are just some of the methods that push your muscles past their comfort zone, shocking them into growth!  Tracking Progressive Overload Progressive overload can be a bit daunting. Especially if you can’t remember what weight you did, and completely forgot the reps and sets too. That’s fine, it happens to the best of us. How about some tools to track your sessions and get to progressively overloading?: 1. MJ Fitness App The MJ Fitness App is your one stop progressive overload shop, giving you a built in tracker for your workouts, so you can be sure that you overload each workout. As well as having a free workout plan, supplement plan, meal tracker and exercise tutorials. It’s perfect for any lifter looking for an all-in-one app. 2. MJ Training Journal If you prefer something more physical, the MJ Training Journal will meet your needs. Not just helping you track your progressive overload, but weekly planning and reflections, It’s the perfect journal to track and improve in your fitness journey Final Thoughts Progressive overload is the simplest addition to your workout routine, that can lead to big results. Whether you’re lifting heavy weights or doing drop sets, tracking your progress and pushing yourself a little harder every time you train will make plateaus a thing of the past.

Debunking Caffeine Myths

You've probably heard a lot of talk about caffeine, but how much of it is true? Is that morning coffee really a good idea? Is it a bad move to have caffeine before bed? And what about taking a break from it every now and then? We've dug into the research to help clear up whether these common beliefs are fact or fiction. Delay Morning Caffeine Do you reach for coffee or a caffeinated supplement the moment you wake up? Some people suggest you should wait an hour or two to maximise your cortisol levels and daily energy. If delaying it helps you feel more energised, less jittery, and reduces that afternoon slump, then go for it. But if you're someone who feels great with coffee right away, keep doing what works for you. Caffeine In The Evening If you're sensitive to caffeine, you probably know the struggle of lying awake at night after just a sip of coffee, feeling tired but unable to sleep. Meanwhile, those who drink it regularly may think they can have a cup right before bed without any issues. But even if you think it's not affecting you, caffeine too close to bedtime can still reduce your sleep quality. You might feel like you’re sleeping well, but it could be disrupting your sleep cycles. For a better night's rest, consider switching to something gentler, like matcha, tea, or even a hot chocolate in the evening. Night Ops anyone? Should You Do a Caffeine Detox? Some people swear by doing a caffeine detox, but is it really necessary? Not exactly, but it can have benefits. If the thought of going without your daily coffee stresses you out, or if you’re finding you need more caffeine to get the same buzz, it might be time to cut back. Slowly reducing your intake (instead of quitting cold turkey to avoid withdrawals) can help you feel less dependent. But if you're not reliant on caffeine and it’s still working for you, there’s no need to make any changes. Does Caffeine Cause A Crash? Whether or not you’ll experience an energy crash after caffeine depends on your body’s tolerance and metabolism. Consuming caffeine with food can slow digestion and might reduce the chance of a crash. Or, if you're not used to it, starting with a lower dose might help keep your energy steady. Even the type of caffeine matters—some pre-workouts with 125mg of caffeine may leave you feeling sluggish, while others with 250mg keep you energized all day. The quality of the product and other factors like sleep and diet also play a role. Coffee vs. Energy Drinks There’s a common belief that coffee is "healthier" than energy drinks. But they each have their own pros. Coffee is more of a natural ingredient, while energy drinks are packed with extras like vitamins, fat burners, nootropics, and electrolytes. As long as you watch your overall caffeine and sugar intake, both can be fine choices. Can Coffee Count Toward Water Intake? A lot of people think coffee, even black coffee, doesn’t count toward hydration because of its diuretic effect. But this can actually depend on where you live. Some countries, like Fiji and Indonesia, recommend adjusting your water intake when you drink tea or coffee. Others, like Malaysia, don’t. Generally, one or two cups of coffee can count toward your daily water intake, but if you're drinking extra shots or several cups, it's a good idea to have some water on the side. Conclusion Now that you've got the facts, you can better decide if caffeine fits into your routine. If you love your pre-workout caffeine boost, go for it! But if you think cutting back might help you feel better, there are plenty of caffeine-free options out there. The key is to listen to your body and adjust as needed.

L-Carnitine: The Key To Your Summer Shreds

Imagine it. It’s summer, warm weather. You’re on the beach, listening to the waves crashing and people talking, showing off your lean, hard earned physique. Sounds good right? With summer right around the corner, so is the shred season. Enter L-carnitine. This amino acid helps your body use fat as energy, when in a calorie deficit of course. Meaning more fat loss. Who doesn’t want that? What Is L-Carnitine, Anyway? L-carnitine is a type of amino acid that plays a massive role in energy production. It transports fatty acids into your body cell’s mitochondria, where they are burned for fuel. It can be found in red meat and dairy products, as well as our own bodies. However, much like the superhero of supplements, creatine, it’s found in small doses naturally. Benefits Of L-Carnitine L-carnitine isn’t great for just fat loss, it also helps with recovery and gives you energy boost. Making it the perfect addition to your supplement stack, not just if you’re in a caloric deficit. Because L-carnitine ramps up the fat burning process, this means that it gives you energy, making it the perfect pick-me-up for an afternoon slump without any caffeine. It can also help reduce muscle soreness after a tough workout. Different Types Of L-Carnitine When it comes to the different types of L-carnitine, you’ve got plenty of options! Acetyl L-Carnitine (ALCA) is the most easily absorbed in your body and increases brain function, making it a staple in your pre-workout stack. L-Carnitine L-Tartrate (LCLT) is also easily absorbed, and also reduces muscle soreness, perfect for post-workout. Pure L-carnitine is less easily absorbed, but makes up for that by being the most cost effective option of the bunch. How Much To Take & Maximise Results To get the most out of your L-carnitine, your body needs to be burning more calories than you’re eating, so that your body can use the fat as fuel instead of the food that you’re eating. Aim for 500mg to 2,000mg daily. Usually before your workout to get the most out of the fat burning, and after to get the most out of recovery. The best way to start is to take a lower dose and see how your body responds to it. If it’s all good, then gradually increase the dose.  Where To Find L-Carnitine? L-Carnitine isn’t too tricky to find. Here are some of our favourite supplements that include it: Faction Labs Deficit: This fat burner ticks every box when it comes to the perfect fat burner. With ingredients that help with energy, metabolic output, focus and appetite assist, It’s the best fat burner that money can buy. Cutler Nutrition L-Carnitine Max: If you’re not a fan of caffeine, but still want the fat burning effects, Cutler Nutrition’s L-carnitine max is the perfect fit for you. Mixing ingredients that assist the L-carnitine in burning away the fat, it’s the perfect non-stim fat burner. 1st Phorm L-Carnitine With Fucoxanthin: If you’re looking at a L-carnitine supplement, don’t look past 1st phorm’s L-carnitine with Fucoxanthin. The L-carnitine paired with fucoxanthin, an antioxidant that prevents fat storage, makes it the perfect tool for fat loss. Creation AlcaPure: If you’ve already got a pre-workout that you like, and don’t want to give it up, then AlcaPure is the way to go. Mixing this pure Acetyl L-Carnitine to your pre-workout of choice will instantly turn it into a fat burner!  Our Shredded Takeaway L-carnitine is perfect for any lifter who needs a little help with fat loss, an energy boost, and recovery. Anyone from a newbie to a veteran of the gym, in a calorie deficit, should consider throwing it into their pre-workout and watch as their summer beach dream comes to life.

Protein vs. Carbs: The Post-Workout Secret Most People Don't Know

You know the drill. Finish your workout, pour a scoop of protein powder into your shaker, mix it up, and drink it with the aim of quickly ingesting protein to promote faster recovery and muscle growth. Although this is partially true, there is something else that may have a greater immediate effect: carbs. Supermarkets and health food stores may be packed with low-carb, high-protein options, leading you to believe that carbs are only for enjoyment. However, carbs are actually your muscles’ main energy source—not protein! Consuming carbs after your workout will help replenish the lost glycogen, giving your muscles the energy to repair and grow. What Does Protein Do After A Workout? Protein synthesis does not occur during exercise but after. Hence, eating protein after a workout is more optimal than before. It is generally recommended to consume protein within two hours post-workout. Protein supplementation during a workout may be more beneficial for endurance activities lasting over an hour, such as long-distance running or cycling. What Do Carbohydrates Do After A Workout? Only around 10% of the energy needed for fuel during exercise is derived from amino acids; the rest comes from glycogen (carbs). In short, glucose is broken down in various stages to create molecules that lead to the synthesis of ATP. The recommended carb intake may vary depending on your sport. Endurance athletes definitely need to stock up on carbs post-workout. However, for those who lift weights, there may be debate on its benefits due to the damaged muscle’s reaction (Lonnie Lowery, 2008). Listen to your body to apply this knowledge. If you increase your carb intake but remain sore, fatigued, and struggling to recover, or notice the carbs affecting areas other than your muscles, it might not be necessary. Conversely, if you notice improved energy levels, recovery, and performance with no drastic effect on your physique, you can assume it’s beneficial. The Effect Of Eating Too Few Carbs Consuming enough protein but not enough carbs doesn’t mean all that protein will be converted into amino acids and directly contribute to muscle building. Instead, it may be converted into glycogen, which your muscles need due to the lack of carbs. More protein breakdown occurs when there is a lack of glycogen, rather than a lack of protein. How Much Should You Eat? Protein requirements are higher for those new to high-intensity training, while more experienced individuals only need a marginally higher protein intake. Those training often and with a bigger appetite are likely hitting their daily protein requirements (1.2-1.8g/kg/bw) quite easily. Those doing moderate workouts a few times a week are likely well-fuelled by regular meals. Generally, adding specific meals and snacks, such as pre-workout meals and intra-workout snacks, is necessary for those doing long, intense workouts most days of the week, or for athletes doing endurance training that requires carb intake roughly every hour. Gender Differences In Carb Effect In many studies on carb intake or carb loading, only about 11% of participants are female. Due to biological and hormonal differences, women might react differently to increased carb intake than men, either due to personal differences or the phase of their menstrual cycle. Carb loading might have a drastic effect in one phase and nearly no effect in another. However, there is little research on carbohydrate intake for females, especially elite athletes. Until further research is conducted, don’t be surprised if altering your carb intake results in unexpected changes or fluctuating effects. Use your own knowledge and body signals to determine the best approach for you. What To Eat? Before a workout, if you have a large meal, you may want to wait a couple of hours. Alternatively, have a small snack made mostly of carbohydrates just before training—such as bread, pasta, rice, or oats. Post-workout, refuel with fast-absorbing carbs like fruit (e.g., bananas or berries). If your meal is high in proteins and fats (e.g., meat, avocado, eggs, or nuts), you may prefer to have it further from your workout to avoid stomach discomfort. During a workout, a carb powder may help replenish glycogen and maintain energy levels. Conclusion Protein is one of the top supplements to take post-workout to aid in muscle building and recovery. However, it’s essential not to overlook the importance of carbs. Without sufficient glycogen stores, increasing protein intake will not yield the desired effect.