Posted in Health and Wellness by Rogue Fitness on 29 September 2016

At Rogue Fitness we believe in a no nonsense approach to health and fitness. Everything you do should be sustainable long term.

Follow these simple guidelines that will help you eat better, train harder, store less body fat and build more muscle.


Nothing will hamper your progress more than over indulging in processed foods. Regularly eating refined carbs and sugars that form the basis of most processed snacks, baked goods and fast foods will sap your energy levels and cause fat-storing blood sugar spikes, making it far harder to lose weight or perform at an optimum level. For a healthier alternative, swap processed foods for more naturally indulgent wholefood alternatives. For example you can swap crisps for nuts, chocolate spread for peanut butter, cereal for oats, all of which have additional nutritional benefits.


All fruits and veg contain health-enhancing nutrients. But while the five-a-day mantra is good at encouraging people to eat more fresh produce in general, if you want to get the most out of your training and support your fat-burning and muscle building efforts, you need to be a lot more specific about your intake. For a start, try to have as much veg as possible while cutting back on fruit. Fruit is high in fructose; a type of sugar that plays havoc with blood sugar levels, making you far more likely to store fat. Vegetables, on the other hand, contain no fructose but are just nutrient dense, making them a far better dietary staple. Green vegetables in particular are a great choice – they’re an excellent source of slow release carbs, unlike starchy root vegetables such as potatoes, which can also negatively affect your blood sugar levels. Eat as many servings of green veg as possible each day and limit your fruit intake to 1-2 servings, ideally from low sugar sources such as blueberries or strawberries.


Protein plays a crucial role in building muscle, but it’s easy to underestimate just how much you need to maximize its benefits. Estimates vary from 1- 4g per kilo of bodyweight per day, but most nutritionists agree that 2g is the minimum. If you want to keep things simple, aim to eat a 20-25g serving of protein- good sources of which include meat, fish, dairy and eggs-with every meal including breakfast, adding an extra post-workout serving on training days.

In addition to aiding your muscle-building efforts, protein-rich foods also tend to be very filling, so you can avoid the urge to pig out between meals.


“Eating fatty foods makes you fat” may sound like a logical assumption, but it’s more complicated than that. It’s true that at 9 calories per gram, fat is more calorific than carbs or protein – which contain 4 grams each – but the reality is certain fats are a crucial part of your diet. The fats that occur naturally in foods such as oily fish, nuts, seeds, olives and coconut oil, for example, play key roles in boosting metabolism, improving hormone synthesis and increasing “good” HDL cholesterol.

Don’t be fooled by “low fat” options either. Most have been highly processed to remove the fat, and tend to be packed with salt and sugar to enhance the flavor. Instead focus your energies on avoiding processed junk foods, high in unhealthy man-made trans fats, and enjoy daily servings of healthy, naturally occurring fat sources.


It’s easy to fall into the trap of focusing on the quantity of calories your consuming, especially if you’re trying to lose weight. But the quality of the food your eating is far more important, because calories alone don’t provide a reliable indication of the effect a food can have on your metabolism. For example, drinking a can of blood sugar spiking fizzy pop is far more damaging to your fat loss efforts than eating two protein-rich poached eggs, even though both contain a similar number of calories. Its also easy to use calorie counting as an excuse to justify poor food choices – a “healthy option” packet of crisps may contain fewer than 100 calories, buts its likely to be full of trans-fats and other nasty’s. Instead of getting hung up on how many calories every item of food contains, concentrate on eating plenty of wholefoods, vegetables, meat and fish.


It may sound obvious, but cutting your alcohol intake will have a huge impact on your attempts to build muscle and burn fat. As well as providing hundreds of nutritionally empty calories, regular boozing stimulates your appetite when you’re at your weakest – would you find a donor kebab appealing otherwise? You’re far less likely to want to train or eat healthily when hung-over. If you just indulge, opt for red wine, which has been found to reduce the risk of cardiovascular disease and enhance muscle endurance thanks to its resveratrol content. Stick to two glasses, after which the negative outweigh the positives.

If you would like to pop in and have an informal chat with one of our experts regarding your health and fitness needs simply register online for a complimentary consultation or call us on 021 4777538