Nick Mitchell’s Top Refeed Rules

‘Cheat Meal’s’ or ‘Refeeds’ is a subject that many who embark on a strict diet plan can quite often get confused. What on earth is a refeed? When is a good time to refeed? Do you deserve one?  The issue with not knowing the answers (and the right answers) to these questions is that using them incorrectly can hinder any chance of you achieving your body goals. To solve this problem, we’re taking you back to a time where Nick himself was …

Nick Mitchell on Eating For Fat Loss

Here are a few quick tips on the much-discussed concept of “eating for fat loss”. I personally get very frustrated with the plethora of eating for fat loss questions that our personal training page is inundated with on an almost daily basis. The confusion that has been sown by various disparate, and often unethical, self-interest groups is quite disgusting because for most of you reading this, in order to become reasonably lean if not quite ‘cover model’ ripped, is honestly …

Nick Mitchell on Common Sense Cardio Training

Twenty years ago, when I was still but a teenage boy, I would let a lot of things bother me. Righteous indignation was a common occurrence, and my father used to constantly liken me to a coiled spring. I’ve mellowed a fair bit since then, but every now and again I allow the red mist to descend and I’ll take vehement umbrage to some bit of sub-educational idiocy. The politics of imbeciles and training opinions of morons who masquerade as …

When To Introduce Carbs Back Into Your Diet

The subject of when to introduce carbs back into your diet is often a tricky one. I know that people want clear and defined answers but as always with the “artisan craft” that is body composition improvement (it is both a skill that needs to be learned and studied, but also something that requires experience and a feel that cannot simply be picked up from a textbook) there cannot be a one size fits all response. It is one of …

5 Reasons You’re Not Losing Fat

Fat loss is the most common fitness goal. It seems easy on paper, but it’s a lot tougher to achieve in reality. Whilst the basics of fat loss revolve around hitting your protein goal, eating your veggies and ensuring a calorie deficit, it’s often reasons beyond that which derail your best efforts. Here are the top five: 1. You’re Eating Too Many Calories This sounds too simple, but in the majority of cases, people are eating way too many calories. …

Jon Bond: The ‘Strongman’ of The Arnold Classic Asia

It’s over – The Arnold Classic Asia has been and gone, showing some of the strongest, most sculptured and most dedicated athletes in the world competing in a battle to be crowned as an ‘Arnold Classic’ winner. The exhibition held over 200 competitors from more than 30 countries and Jon Bond, gym manager and personal trainer for Ultimate Performance Hong Kong, was one of those competing in the strongman event. After the intense build up, it was time. Read on to find out what …