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What supplements do you use?
Various, again this depends on what I’m trying to achieve really at any given time. My staple supplements are MyProtein Impact Isolate Whey Protein, Evogen EVP Plus Pre-Workout, Evogen Aminoject, Evogen Cell-K.E.M and Daily Vitamins.
Your favourite cheat meal?
That’s a very hard one. Hmm I mean I mostly order from Domino’s Pizza but that’s just for convenience to be honest. It’s so hard because I’m such a foodie so I also try a lot of things for my cheat meals. I’m also of a Nigerian background so I take a cheat day whenever I go back home for a weekend to enjoy my mum’s delicious african cooking. I don’t know, I can keep going; nandos, creams, harvester, TGIF honestly I don’t think I have one.
Here are some of the questions that students have sent in…
“What is the quickest way to lose belly fat?”
You can’t target fat loss in a certain area otherwise known as spot reduction (losing fat in one spot); it is not possible and doing endless amounts of crunches will not make you lose fat from the belly. My advice would be clean up your diet, stay away from sugary foods, monitor and restrict your daily carbohydrate intake, on the other hand also Increase your protein consumption and perform aerobic exercises (like walking, running, swimming, etc.) or HIIT workouts in the gym or even at the convenience of your personal space.
“I am very busy with my degree and work, how do I find time to exercise?”
Time management and planning
“I can’t afford a gym membership, what can I do?”
Oh there is so much that can be done without a gym membership. Truth is, about 67% of gym memberships are never used anyway, and that truth is beginning to find mainstream awareness. There are so many ways out there to keep fit without spending a dime or breaking the bank. A few I can recommend would be bodyweight exercises which are really the core of working out, Running outside will forever be more refreshing than running on a treadmill, Integrated outdoor workout equipment to public parks are the latest innovation to encourage fitness, home, Garage or personal space workout instructional videos are also within a click on YouTube nowadays, Join a calisthenics club for free or watch videos online and learn and last but not least invest in basic equipment like a pair of dumbbells, pull-up bar etc which you can fit in to your house and use at your convenience.
“I have no willpower, how can I keep motivated?”
Set yourself goals and give yourself a time frame to achieve them. Reward yourself when you achieve each of them. Another trick that works with the reward method is deprive yourself of something you really like to eat or like to do and only make it a reward when you achieve maybe say a goal of losing 1Kg or something else.
“Eating clean is expensive, how can I afford a good diet?”
Personally, I’m a bargain hunter when it comes to my dieting and I buy my food in bulk which helps me save money in the long run. Also don’t be afraid of store brands such as Tesco value etc. as sometimes the difference between them and branded products are just the prices and names. Also explore other options and find what suits you best; food items tend to be cheaper in once a week markets or at the butchers compared to supermarkets. Try searching online for online food deals you may not easily come across in store. I recommend keeping an eye on www.musclefood.com although can be expensive sometimes and delivery charges, if you are buying in bulk they have some good deals sometimes and deliver for free over a certain amount has been spent.
“Fitness clothing and accessories are also expensive, what can I do?”
Again it’s all about bargain hunting or keeping an eye out for the discount periods. Subscribe to emails to get deals sent to you. Also make good use of sponsored athlete discount codes to get reasonable discount on fitness clothing and accessories sold by their sponsors. You will generally find this in our bios on social media or in our social media posts. Mine is IM3FIT10 which gives you a discount on all items sold by my sponsors Athletic Apparel on www.athleticapparel.co.uk
“I don’t like fruits and vegetables, how can I get them into my diet without hating food”
There are various recipes online that make these much more enjoyable to eat, find one you like.
“How often/long do I have to exercise each week to make a difference?”
Efficiency is the key. How good your workout is matters the most not too much how long it is. Know and plan what to do in the gym or for your workout/exercise and set a time frame to it. Working with a plan within a time frame keeps your workout efficient and most importantly if weight training engage and actually work the muscles don’t just throw numbers up, keep good form and this includes bodyweight exercises. Saying that, don’t spend your whole day in the gym or working out, your body needs to recover and try not to work the body too much to avoid injury. I could easily say go and workout for a certain amount of time but does a one-size-fits-all prescription really make sense? Answer is no, so keep it reasonable and goal-focused. I normally do weight training for an hour and thirty minutes as this normally adequate but then again this depends on what set and rep ranges I am doing and how many exercises so can sometime take an hour or two. So like I said it depends. Five days a week of keeping active be it weight training or whatever is a good amount I would suggest for an average person trying to get fit or stay fit but then again this still depends on what you want to achieve.
Finally, do you have any final words, or any advice you want to leave the students with?
A good diet and consistency is key, no shortcuts.
This article was first published in June 2016 on thestagsurrey.co.uk, the official website for the magazine of the students of the University of Surrey.