WHY DO WE GET HUNGRY?
Our brain receives a chemical message from our digestive tract and our bloodstream that tells it that we are running low on sources. Two chemical messages are the peptides (GLP-1 + PYY) which tell the brain that we are full and to stop eating. There are two more peptides that play an important role in our eating. 
First one is called ghrelin and this is the hunger hormone.
Second one is called leptin. The both of these work in opposite ways. when the stomach is full leptin is produced to stop us from eating. 
When the stomach is empty ghrelin is produced to make us feel hungry.
So if you've ever wondered why we get hungry now you know. 
REP RANGES FOR WEIGHT LOSS/MUSCLE GAIN OR STRENGTH TRAINING
People looking to get fit and shred a bit of weight need to know the rep ranges if using weights for weight-loss or muscle gain or general fitness. For example:
Hypertrophy training (muscle building) you need to hit those rep ranges with about 60% to 80% of your work load, 4 to 6+ sets with 8 to 12 reps with 1-3 minutes rest.
For endurance (Ripped lean look) training you need to hit 12+ reps with 40% to 60 % of your work load with 2 to 3 sets and 45 seconds rest
Strength training which requires 1 to 5 reps, with 80% to 90% of your work load with a total of 3 to 5 sets and 3 to 5 minutes rest.
There are certain ways to train in order to hit the goals you desire. If you want to grow you have to stress your body out of its comfort zone as the body will start to know what exercises you are doing. So, lifting in a different range of motion and upping the reps and sets is a great way to do this. As for diet, you have to get your macros in, if you don't doesn't necessarily mean you won't grow but it will take you that little bit longer. You have to get your certain amount of carbs, fats, protein and calories into your body. You need to eat every say 2 to 3 hours to keep your body burning those calories as this will keep your metabolism working. When lifting weights this can be used for weight loss as you burn calories for up to 3 days after lifting. So, if you do this with a good cardiovascular exercise then you will become a fat burning machine. That's all from me. Happy lifting.
FAST CARBS VS SLOW CARBS
A lot of confusion when it comes to fast carbs vs slow carbs. Basically fast carbs is a good way to gain weight so when on a weight-loss journey try to avoid fast carbs at all costs. Fast carbs have a high glycemic index in oppose to slow carbs having a low glycemic index. Fast carbs can elevate blood sugar levels in which causes weight gain and can cause type 2 diabetes and obesity. Cut the long story short I'm going to give you an idea of what some fast carbs are: bread, cereal, sugar etc.
Slow carbs provide your body with slow releasing energy and does not spike your blood sugar level. Slow carbs can help aid weightloss journeys when mixed with physical activity. An example of slow carbs are: vegetables, seeds, nuts, beans etc. Slow carbs can also help managing diabetes. So for weight-loss go with slow carbs and watch your calorie intake. 
BUILD MUSCLE FOR FREE
Introduction 
Hi, and thanks for reading my muscle building blog. In this blog, I will teach you on what are the best ways to build muscle. You will be learning about supersets and drop sets and about how important sleep is when you’re trying to build muscle not to mention the importance of maintaining a healthy diet.
I hope you gain knowledge from this blog and at the end if you are still stuck than why not try my 7-day free trial which goes a bit more into depth about diet etc.
Thanks for tuning in.

Supersets
Supersets are 2 exercises done back to back with no rest in between. Always best to hit antagonist muscles (opposite muscle groups) for example chest and back would be a great superset. This is a great time saver and the way this works is you are working one muscle while the other is resting then back to the other muscle while the muscle you’ve just worked rests. Great for building muscle and saving time.

Trisets
These are very similar to supersets but instead of hitting 2 muscle groups your actually hitting 3 muscle groups hence the word tri meaning 3.

Giant sets
Giant sets are the same idea as supersets and trisets except it involves 4 or more exercises done back to back. This is great if you have very little time to
workout. This will also get your heart rate up so it has some cardio benefits as well.

Dropsets
This is one of the greatest bodybuilding techniques of all time. Basically, you’re absolutely fatiguing the muscle until it can’t work anymore. So, for example your using a chest press machine, hit the desired rep range for hypertrophy (muscle building), so hit say 10 reps then drop your weight by 10%-30% and continue and do another 10 reps then drop it again and hit another 10 reps and that’s 1 dropset completed. These do take time but they’re really good for building muscle.

Progressive overload
This is the safest way to weight train when lifting weights. So basically, after you have warmed up and ready for a weight lifting session you start to lift light weights and gradually increase the weight per set. This prepares the muscle for the next set. Progressive overload is the best way to train and a good way to prevent injury.

Negative reps
Negative reps is a great way to achieve muscle mass as you are overloading the weight and keeping the muscle under tension. When negative training the best way to perform this type of training is to load the exercise with weight and counting down from 5 when returning to the starting position. So, for example your using the bench press, you load the bar with weight and when your performing the exercise and have completed the press count down from 5 until back to the starting position and continue to press again. Great way to build muscle.

Eat healthy fats for increased testosterone levels
The body needs healthy fat to survive and to function on a daily basis. Fat is the body’s secondary energy source and is responsible for increased testosterone production. Eating fat has many other benefits such as brain function and also contains EFA’s (essential fatty acids) which are so important for muscle growth. Below I will give you a list of healthy fats and these should be incorporated into your diet when dieting.
Good sources of fat:
  • Olive oil
  • Coconut oil
  • Canola oil
  • Egg yolk
  • Avocado
  • Walnuts
  • Almonds
  • Peanuts
  • Peanut butter
  • Bacon salmon
Put these fats into your calorie controlled diet and you will reap the rewards.
If you are still having trouble or in need of help whether it’s getting your diets macros’ in check or if you need help training or both then why not try my 7-day free trial for some more info and if you are happy with the information from my 7-day free trail but feel you are in need of more help then why not jump on my 12-week transformation programme and get the physique you have been waiting for. Thanks for reading my muscle building blog and I hope the information I have provided you will get you closer to the body you desire.
DO YOU KNOW WHAT A CALORIE IS?
A Calorie is a measurement that shows the amount of energy in an item of food or drink

Calories = Energy
To burn fat we need to use more calories than we consume so we have an energy deficit. If we eat more calories than we use then the excess calories will be stored as body fat.
Everyone's Calorie needs are different but as a guide it is recommended that an average man needs 2500 kCals and an average women needs 2000 kCals per day. The amount of calories you burn each day will vary depending on your age, weight and physical activity.
Knowing the calorie content of food and drink can help to ensure that you are not consuming to many but it is also important to ensure that the calories you are consuming are coming from the right source.
If you are currently gaining weight then it could mean that you have been eating more calories than you have been using. You need to tip the scales the other way and use more calories than you consume. You can do this by changing your diet and by increasing your physical activity. The best approach is to combine diet changes with increased physical activity and also look at increasing your metabolism by eating little and often. 
IS SUGAR STOPPING YOU FROM LOSING WEIGHT?
Did you know adults should have no more than 30g of "free sugar" a day?
People are eating far to much sugar. The worst types of sugars are those that have been added to food or drinks and those found in honey, syrups, fruit juices and smoothies. These are often referred to as "Free Sugars".
Sugar can also be found naturally in milk (lactose) and fruit/vegetables (fructose) but these are not included in the 30 g recommended limit. 
It is recommended that we limit the amount of Free sugars that we consumer to no more that 5% of the calories that we eat or drink each day. Free sugars are found in sweets, cakes, chocolate, and some fizzy drinks and juice drinks. These are the sugary foods that do not form part of a healthy diet. 

Tips for reducing your sugar intake
  • Instead of fizzy drinks or squash opt for water or milk.
  • Limit fruit juices and smoothies to no more than 150ml a day.
  • Remove sugar from your hot drinks or breakfast cereal. If you can't cut it out then switch to a sweetener.
  • Check food labels to choose foods with less added sugar.
  • Choose unsweetened wholegrain breakfast cereals. You can add sliced banana, dried fruit and berries to add flavour and sweetness.
When looking at food labels it is always important to watch out for other words that are used to describe sugar that is added to food or drinks. Look for words such as corn syrup, fruit juice concentrate/purées, fructose, sucrose, glucose, dextrose, maltose, molasses and treacle.
Eating too much sugar can lead to weight gain and the inability to lose weight. For a balanced diet you should be getting your calories from good fats, lean proteins and carbohydrates. You should try to not eat products with added sugars as part of your daily food intake. 
JUST ADD FIRBE
Did you know that most of us need to eat a lot more fibre? ​
Government guidelines suggest that adults should consume 30 grams of dietary fibre a day yet most adults eat around half that amount.
Eating plenty of fibre is linked to a lower risk of heart disease, type 2 diabetes, strokes and bowel cancer. Fibre also helps to make us feel fuller for longer and aids digestion.
To increase your fibre intake you could:
  • Choose a higher-fibre breakfast cereal. Wholewheat biscuits, porridge oats or whole grain cereals are a perfect way to start the day and are great sources of fibre.
  • When eating carbohydrates aim to eat wholemeal or granary breads and whole grains like wholewheat pasta, Bulgar wheat or brown rice.
  • Pulses such as beans, lentils or chickpeas are great additions to stews, curries and salads. They add fibre and bulk out the food to keep you fuller for longer.
  • For snacks, try eating vegetable sticks, unsalted nuts or seeds.
When looking to add fibre to your diet you also need to ensure you keep to your macro nutrients and don't overload on Carbohydrates.
8 COMMON FAT LOSS MISTAKES
Wanting to lose fat? Avoid these 8 common mistakes
Losing weight by burning fat is not easy and there is no quick fix. Are you are falling into the trap of one of these 8 common fat loss mistakes?
  1. Eating too few calories - You really do have to eat more to lose fat. If you have to few calories then your body will enter starvation mode and you will store fat instead of burn it. Eat the right amount of calories from the right food groups for optimum results.
  2. Meal replacement products instead of healthier meals - If you are looking to lose fat then meal replacement products are not a sustainable option. Smart swaps can help you to create healthier meals that give your body everything it needs whilst keeping you full and happy.
  3. Taking weight loss pills - If weight loss pills actually worked there would be no more fat people. So many people buy into these pills and still expect to be able to eat whatever they want and that just isn't the case at all.  
  4. Cutting out an entire food group - eating a no fat or no carb diet doesn't provide your body with the nutrients that it needs. It also means that when you add these items back into your diet you will more than likely pile on the pounds as you have not made lifestyle changes.
  5. Not meal planning - meal planning and meal preparation is the key to success on any diet. If you are unprepared you are more likely to reach for the takeaway menu or unhealthy snacks.
  6. Thinking about all the food you can't have - When on any diet plan it is always a good idea to focus on all of the good food that you can have. Love avocado and bacon? well cut the fat off the bacon and enjoy. Finding the foods you love that fit into your macros will help you to make this a lifestyle change and not a short term fix.
  7. Not drinking enough fluids - Drinking water is crucial to fat loss and so many people are not drinking anywhere near enough. You need to drink a minimum of 2 to 2.5 litres of water every day. Try to always have a bottle or glass of water near you to keep yourself topped up. 
  8. Ruining it at the weekend - Spend your week at the gym and watching what you eat will not make any difference if you blow it every single weekend. Alcoholic drinks are empty calories but the real damage comes from what you eat whilst you are drinking or the day after. We all need a cheat meal every now and then but they should be planned just as closely as a normal day.​
Stay clear of these 8 common mistakes and you will have a better chance of losing fat and keeping it off.
DO NOT ADOPT THE "IIFYM" DIET
​You eat to your macros but you are not losing fat? Are you following the "IIFYM" diet?
IIFYM stands for "If It Fits Your Macros" and it is a diet that a lot of people who have learnt about Macros try to follow. If you are reading this then I am going to assume that you already know all about ​Macro nutrients (the term used to describe: carbohydrates, fat and protein). If you are looking to lose weight then creating a diet using your personalised Macro breakdown is a great way to do that. 
Tracking macros is really easy using a variety of apps but the one thing to remember is that not all macros are created equally.  So many people following the "IIFYM" diet feel that they can eat whatever they want as long as they stay within their macros. This way of thinking could get you enjoying a McDonald's breakfast everyday but this isn't a healthy lifestyle. 
Eating within your Macros is life changing and being able to enjoy food without the guilt is a great way of making a lifestyle change but you still need to ensure that you are making sensible choices. You could spend your daily carbohydrate allowance on sweets or wholegrain rice. You are using the same allowance but they are definitely very different in how your body processes them. 
Use your macros on healthy fats, lean protein, whole grains, nuts, beans, fruits and vegetables and you will feel the benefits.
​Eating to your macros gives you a degree of flexibility but you will look and feel better if you spend your allowance wisely.