What happens when you stop training? Part 2

If you missed part 1, read it here, where I discuss what happens to body composition, strength and muscle when you stop training, along with photos/videos of what happened to me and Jonny when we stopped training for 3 months.  In this article we’ll put the science into practice: how you can incorporate an extended break from …

Dieter’s guide to the weekend (part 2)

If you missed part 1, you can find it here. Last time, I discussed some things you can do during the week to prepare for the potential calorie excess of your Saturday and Sunday. I like to consider this approach “not fighting it”, in other words, we know that we’re going to over-do it on …

PropanePodcast 29: Sheiko like a polaroid picture

Lessons from the Boris Sheiko seminar Podcast: Play in new window | Download (Duration: 28:55 — 26.5MB) | EmbedSubscribe: iTunes | Android | Email | Stitcher | More Subscribe Options

PropanePicks #4, w/c 29.02.16

Welcome back to another edition of PropanePicks where we share the best of our bookshelves, youtube favourites, habit changes and more. If you’d like to make some recommendations for articles, books or media, please drop us an email at admin@propanefitness.com with your suggestions, we’ll be more than happy to give them a test-drive. PropanePicks #4, …

What happens when you stop training? Part 1

Light read: 1500 words = 10 minutes Lots of videos and pictures Part 1 of 2: Here I discuss what happened when I didn’t even lift for the last 3 months, and some of the science of detraining. Part 2 gives some practical recommendations. The last 2 years have been relentless training-wise. Squat/bench/deadlift 3-4x/week for …

Episode 28: CAFFEINE: The what, how and why

Yusef discusses caffeine: Mechanisms, pros, cons and recommendations for muscle gain and fat loss Podcast: Play in new window | Download (Duration: 6:05 — 8.4MB) | EmbedSubscribe: iTunes | Android | Email | Stitcher | More Subscribe Options

Dieter’s guide to the weekend (part 1)

I blame the Americans… Don’t shout at me – I don’t really. The first ever recorded 5 day work-week was in the US, New England in a cotton Mill. Shortly after, Henry Ford starting shutting his factories for all of Saturday and Sunday. It didn’t take long for 2 day weekends to catch on. In …

PropanePodcast Episode #27 – The masters athlete: Training for the mature gentleman/lady

This week on the PropaneFitness podcast, we discuss how to adjust your training as a ‘masters athlete’, i.e. what happens as you age, and how that affects your training. HOWEVER, there’s still some useful tidbits of application here even if you’re a spritely young fellow or a wee lass. “Adjusting training/diet for the mature gentleman/lady” …

PropanePicks #3: Week starting 22/2/16

Welcome back to another edition of PropanePicks where we share the best of our bookshelves, youtube favourites, habit changes and more. If you’d like to make some recommendations for articles, books or media, please drop us an email at admin@propanefitness.com with your suggestions, we’ll be more than happy to give them a test-drive. PropanePicks #3, …

Can you gain muscle in a calorie deficit?

It’s typically taken as gospel that you cannot gain strength while in a calorie deficit. And strength gain and/or maintenance is the clearest indicator of muscle retention. Your training age, level of body-fat, calories and training volume will all determine this, but this article is not about boring you with the basics. You and I …

PropaneFitness Podcast Episode 26 – Diet adherence

This week on the PropaneFitness podcast, we chat with Mike Samuels of HLHL and Steve Hall of ReviveStronger. We discuss: “How to improve diet adherence”   Click HERE to listen on Itunes. Remember, if you like (or hate) the podcast, remember to leave a review and rating, it helps us to keep the podcast going. Timestamps …

PropanePicks #2: week commencing 08/02/16

Welcome back to another edition of PropanePicks where we share the best of our bookshelves, youtube favourites, habit changes and more. If you’d like to make some recommendations for articles, books or media, please drop us an email at admin@propanefitness.com with your suggestions, we’ll be more than happy to give them a test-drive. Without further …

What fitness did for me.

I had to read it twice.   This just wasn’t the sort of message I was used to. My eyes scanned the black text on the white screen again, I wasn’t seeing things…     “Hey Jonny, if you’re free there’s a few people round at mine, fancy coming over?”     There was no …

PropaneFitness Podcast Episode 25 – Stubborn Bodyfat

This week on the PropaneFitness podcast, we address a listener’s question: “How do I drop stubborn body-fat?”   Jonny, Yusef and Yusef’s green trousers address the topic and more in this video AND audio experience. Click HERE to listen on Itunes. Remember, if you like (or hate) the podcast, remember to leave a review and …

Propane’s Picks #1: Week commencing 01/02/2016

I’ll go out on a limb and assume that, aside from PropaneFitness, you read a few other fitness related blogs and sites around the blogosphere. Don’t worry, we won’t judge you for listening to them….that much. Anyway, you’ve probably seen the recent trends of “Best articles of the week” type posts. Inspired principally by Jon …

Public health warning: False nutritional enlightenment

5 years ago, the Fuckarounditis outbreak was in full force (Berkhan et al. 2011) In the UK, we referred to this as being ‘bogged down’. Bogdown would commonly take the following form: ‘Simple Bogdown’: “But it’s 1400 calories from vegetables, or cheese, or egg?” “It’s any calories” “But what about cake, sweets and fruit?” “It’s …

How to set up a realistic and sustainable fat-loss diet (part 3): Hunger and your mind

So far in this series so far we have: Discussed what metrics to track and why Learned how to ensure you’re losing a strong ratio of fat to muscle Discussed how to distil your goal down into numbers and we now have a mapped out timeline of how long the process will take. You’ve also …

Episode 24: Interview with Emmet Louis

Flexibility for lifters – how to become the slinkiest sloth in the gym Podcast: Play in new window | Download (Duration: 46:11 — 63.4MB) | EmbedSubscribe: iTunes | Android | Email | Stitcher | More Subscribe Options

Automate your diet, eat for £6/day

90% of the battle when dieting is making sure your kitchen is correctly stocked. Here’s our guide for the macro-conscious to automate your diet while minimising time, cost and mental RAM. Dilemma…   I need dem macros, but I’m not a foodie. I don’t get any kind of perverted enjoyment from cooking and preparing meals. I’m usually …

How to set up a realistic and sustainable fat-loss diet (part 2): Goals and Time

So, last time we covered what you should measure and why. I touched on the metrics that are normally tracked and why its often best to stick with the simplest measurements.   Now, we need to know how to set up a situation where firstly, we know where we want to get to and secondly, …

“New year, new you” – How to set up a realistic and sustainable, fat-loss diet (part 1)

If you haven’t already guessed it, the title of this article is indeed steeped in sarcasm. The idea of “New Year, New You” has always baffled me, even before I gained an interest in the science of human behaviour and goal setting. I remember a younger (fatter) Jonny thinking, why can’t you just be the …

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