How to complete Ramadan physically healthier than when you started

UP_Ramadan

Ramadan doesn’t need to wipe out your fitness, muscle and nutrition gains, by using the Ultimate Performance guide below, we’ll show you how to be healthier than when you started. In today’s increasingly multi-cultural, or cross-cultural (a phrase that suggests a type of integration that we feel we should be aiming for) society, we always need to address certain differences. And there are tonnes – from those who won’t eat pork (not a problem at all when it comes to optimizing …

UP Food – Buffalo Avocado Chips

Avocados have made it, whether they are crushed on toast and sprinkled with chilli flakes or attracting all of the limelight in a delicious guacamole they quite simply make a nutritious snack at any stage of the day. Well it’s about time they had a makeover, a refreshing new favourite to break up the endless snaps of avocado toast that engulfs our news feeds all too often. Presenting…these mouth-watering Buffalo Avocado Chips, which are quite literally everything you avo wanted…(it’s …

UP Food – Pre-workout Protein Banana Pancake Recipe

With the official start of British Summertime just around the corner it is not an unusual sight to see the commencement of ‘quick fix diets’ and the standard seasonal rush to get into shape. However if you’re reading this, than it is most probably because you’re looking for a flipping good pre-workout recipe to accompany your fitness regime and that is something we like to hear. These can be used to satisfy those cravings for a sweet treat without throwing …

UP Food – The Ultimate Pre-Workout Bliss Balls

It’s no secret that the best feeling always comes after a workout; it’s a strong mixture of “nailed it” and “I’m so glad it’s over.” Let’s face it…not everyone will be excited at the thought of becoming covered in sweat, feeling ‘the burn’ and being launched out of our comfort zones and into a deep squat. There is however, no reason why we shouldn’t feel great heading into our workouts. Especially if we can give you a VERY good reason to appreciate …

Nutrition: UP’s Top 10 Super Foods

You can train as hard as you like but if you’re not going to pay attention to the food you’re eating, it’s the same as taking 2 steps forward and one step back. Only focusing on that one hour of training you do in the gym and ignoring your body for the other 23, is a bad move. Choosing the right foods to help with your training progression will work wonders and to help you along the way, UP has …

Drink Coffee Before Training not After

Why? There are numerous studies demonstrating that coffee is a potent ergogenic. It can increase fat burning during training, heighten motivation, and improve work capacity. However, if you drink it post-workout, you will delay recovery and elevate the stress hormone cortisol just when you need to clear it. Exercising naturally elevates cortisol. If you are training hard enough to trigger an adaptive response then your are exposing the body to an acute bout of stress. After exercise you want to …

Top 5 Fitness & Nutrition Myths: EXPLAINED

Fitness and nutrition myths are an absolute nightmare and tend to be a common reason for people simply ‘giving up’ on living a healthy lifestyle. The confusion that all the so called fitness ‘experts’ have caused has given plenty of headaches, debates and issues to resolve and although that will never stop, there is hope in that there are real professionals out there who can set the record straight…starting with Ultimate Performance. 1. Running Will Help You Lose Weight Myth: When trying to lose …

4 Simple Ways To Get Carbs On Your Side

So you think carbs are bad for you? We’re not surprised. Over the last few years carbs have been given a bad reputation, especially those that are high in sugar which in turn has given ‘fats’ the front runner in our nutrition plans. Fats are a great source of energy but I can assure you that a diet containing carbs doesn’t give you the kiss of death as long as they are introduced correctly. To solve your carb confusion, I’ve put …

FISH OIL AND THE FACTS

One of the most important supplements that I include in my clients’ supplementation protocol is a high quality FISH OIL. A good quality fish oil will have high levels of EPA and DHA, many of the cheaper brands contain very low concentrations of these fatty acids and end up costing more per gram of EPA and DHA than more reputable brands. Omega 3 fatty acids are beneficial for a number of reasons, they: BALANCE the ratio of Omega 3 to …

5 WAYS TO BUST THROUGH A PLATEAU!

So… You have been training for a few months now and have seen some good progress in your muscle mass and your body fat % is coming down, however you now feel like you have hit a bit of a plateau. Hitting a plateau can be quite frustrating and can make you not want to continue towards your goal. I am going to give you a few tips on how you can bust through a plateau and continue to make …

Will Salt Kill You? Let’s Look At The Bigger Picture

Can salt kill you? UP guide

A few weekends ago during a family Sunday Roast I asked my sister to “pass me the salt shaker”. I got a variety of disapproving looks from around the table. My mother muttered under her breath “you are going to get high blood pressure” and my brother chimed in “yeah and you will have a heart attack before you are 30”. It is hardly surprising that my family, like most of the general population, view salt with such disdain. We …

Nutritional Rules To Lose Fat & Build Muscle At The Same Time

By Nick Mitchell The following brief nutritional rules to lose fat and build muscle at the same time were written for Men’s Fitness magazine’s feature on Nick’s transformation of Glenn Parker. 15 weeks of hard work can REALLY change your life!! And yes it IS possible to lose fat and build muscle at the same time! 1) “Calories in calories out” is the wrong way to look at fat loss, focus on quality macronutrients. Scientists will argue that “a calorie …

Nutritional Myths and Legends

Is it true that carbohydrates will make me fat or is it a nutritional myth? Yes and no. Well, you didn’t expect a straight answer did you?! All carbohydrates are not created equal (it is a nutritional myth to think otherwise) and if you overdo the bad ones (the simple sugary carbohydrates found in sweets and junk food) then they will make you fatter than if you were to eat the equivalent calories of protein or god fats (think avocados, …

Beat Stress with Smart Nutrition

How many times have you heard that stress makes you fat? More than a few I would suspect. Come to think of it I am sure that I have been guilty of saying this to some of our London personal training clients. However like all sweeping statements it’s not quite true. What actually makes you fat is your response to stress and the impact that has on your body – haven’t we all pigged out when we are miserable. The …

Diet & Fat Loss: The Eternal Conundrum

I have been told that low carbs is the best diet for fat loss but whenever I consume a few more carbohydrates than normal I feel as though I get gain weight. Why does this happen? Low-carbohydrate diets can sometimes be the best diet for fat loss but they do have a tendency to dehydrate the body. This is the water that is held inside muscle cells and is essential for normal and optimal functioning of the cell. It is …

Nutrition FAQ

CORRECT CARBOHYDRATE CHOICES! These are a sample of some of the most common questions our personal trainers are asked concerning nutrition and the correct use of carbohydrates. More in depth answers can be found in members only articles that can accessed by contacting us directly. My sister tells me that carbohydrates make a person fat. My old trainer tells me that is rubbish! Who is right?! Good question. They are both right….and they are both wrong!! Your old trainer will …

Get the skinny on Fats!

Get the skinny on fats! These are a sample of some of the most common questions our personal trainers are asked concerning nutrition and the correct consumption of fat in the diet. More in depth answers can be had by contacting us directly. I try not to eat any fat because I want to stay slim, but my Ultimate Performance trainer has told me this is a crazy idea. Remind me again why? You are one of those people who …

Personal Trainer Advice on Protein Absorption

Hi Nick, Now that I am leaving London and heading back to the USA I have a few questions for you. I am determined to keep off all the weight I have lost (editor’s note – over 50lbs! See our new page “fat loss success stories” for the full story, as well as the new transformations page to go up in this main website) and need to check a few things about my diet and keeping lean now that I …

Personal Trainer Answers – Pre Workout Energy on a Budget

Hi Nick, Quick question, can you recommend a good pre workout drink? Been feeling really tired lately and need an energy boost ….& before you say it I have not been over doing it! I’ve been doing kick boxing as well as martial arts but I find that especially with kick boxing when it comes to sparring I get tired really easily and lack energy. What do you suggest? Nick Mitchell: The best drink pre workout is strong coffee! As …

Protein

How much protein should I consume every day? As ever there is no hard or fast answer to this one. It all depends upon your goals. However, if you are undertaking some form of resistance training programme (as we would advise every healthy adult in the world to perform) then our recommendations could range from as low as 0.75gms per lb of lean body weight all the way up to 3gms! Should I consume a protein shake? Nobody needs a …