And before we get bombarded with hundreds of e-mails – no, we are not going to point you in the direction of any steroid supplier. Prices were obtained from a trusted source within the bodybuilding community, which we then compared to create the following price list.

Cost of injectable steroids

Testosterone Enanthate 25 amps – £110-130
Testosterone Propionate 100mg/ml 10ml vial – £40-50
Sustanon 250 25 amps – £110-130

Cost of oral steroids

Anavar 100 (20mg) tablets £150-175
Dianabol 1000 (5mg) – £180-200
Winstrol 100 (25mg) tablets – £60-75

Cost of PCT drugs

Clomid 50 (50mg) tablets – £30-40
Tamoxifen (Nolvadex) 50 (20mg) tablets – £30-40

Cost of fat loss drugs

Clenbuterol 400 (20mcg) tablets – £60-80
Ephedrine 100 (30mg) tablets – £20-30

Pharmacy and steroids web sites

There are countless pharmacy web sites which advertise steroids for sale, as well as web sites set up specifically advertising steroids and affiliated items such as hormones and post cycle therapy drugs. Many claim to be able to offer this service because they are based overseas where laws are more relaxed.

Whilst it is impossible to dismiss all these web sites, it would be generally a good idea to avoid such web sites when you are looking to buy steroids and other illicit substances. There have been countless people who have been scammed, with the web site either sending duff gear or sending nothing at all.

Avoid

eBay

Selling steroids within the UK is illegal, and as such – eBay will remove any listings it finds which offer steroids for sale. If you do find an eBay seller which is offering steroids and other illicit substances, we would give the same advice as offered above. You run the high risk of receiving no such item, or the seller may send you cheap fake gear. Whilst you always run the risk of receiving potentially harmful substances instead of what you hoped, buying from a faceless seller on the internet with no references amplifies this risk greatly.

Avoid

Someone off a bodybuilding/steroids forum

Your best bet when looking to buy from a trusted online source is to join an online steroid or bodybuilding community and immerse yourself in the conversation and active members. It is unlikely any members will give you any pointers to steroid sources right away, but if you become an active member within a community, it will become a lot easier to message fellow members and ask for advice on where to find trusted suppliers.

Such trusted suppliers are unlikely to come in the form of web sites, but rather suppliers who insist on communicating using a secure, encrypted e-mail service such as HushMail. Once they are happy with who referred you to them, they will likely send through a price list and instructions on how to order. Payments are usually made via cash through special/recorded mail.

Good bet

Guy down the gym

Before the dawn of the internet, most people bought steroids from the guy down the local gym. Many people probably still do. Finding a trusted seller and buying steroids from them is probably easier said than done, and a relationship and possibly a trusted referral may be required before a local trusted source will supply you.

It may be stating the obvious, but do not walk up to someone you do not know, just because they look like a user themselves, and ask where to buy steroids from! Also, do not trust people you do not know. Get to know people in the gym, make friends, and then people will trust you when it comes to sourcing.

Good bet

A drug dealer

This differs somewhat to the above scenario, as we are talking about sourcing steroids from a drug dealer who sells other drugs and apparently just happens to be able to get you what you are after. Whilst the dealer may be able to source you steroids, it is probably best avoiding this option because the dealer is probably clueless on whether the gear is legit or not, and there is a good chance they would not be able to source the post cycle therapy drugs you need once the cycle is ceased, or a suitable anti-oestrogen if you experience such side effects during the cycle.

Avoid

Which supplements may benefit runners and joggers?

Isotonic drinks

During intense training and events the body loses electrolytes (key minerals such as sodium and potassium) and fluid in the form of sweat as the body tries to maintain its core temperature. Carbohydrate stores are also depleted. Losing 2% of your body weight in sweat can impair your performance and a 5% loss can lead to heat exhaustion, so maintaining hydration is extremely important.

Isotonic drinks replace the fluid lost through sweating, supply the body with carbohydrate in the form of Glucose (the bodies preferred source of energy for rapid replenishment) and contain electrolytes.

Branch Chain Amino Acids (BCAA)

Consisting of the amino acids Leucine, Isoleucine and Valine, BCAA supplements are vital to humans and help preserve lean body mass, prevent muscle breakdown during training and preserve energy stores. Runners may benefit from supplementing with BCAAs, as well as ensuring they consume plenty of protein within their diets from a variety of sources.

Glucosamine

According to research, Glucosamine may help renew cartilage and other important joint tissues, and therefore be important for runners who place a lot demand on their joints. However, if you do experience joint pain, the first thing to do is contact your doctor who will advise you on the best course of action to take. Glucosamine should be more seen as a precautionary supplement to maintain joint health; in the same way you buy properly supportive footwear to avoid injury.

Multivitamins

The importance of including a multivitamin within your daily routine really depends on your overall dietary intake. If you include a variety of fruit and vegetables within your diet there would be no need to supplement with a multivitamin. However, if you don’t consume much or any fruit and vegetables, the inclusion of a multivitamin may be wise to cover your bases.

Browse supplements for sale >

Sun tan safely this summer and on holiday!

Tanning and UV radiation

Although a tan may look healthy and attractive, it is in fact a sign that the skin has been damaged. A sun tan is developed when the skin absorbs UV (ultraviolet) radiation from the sun rays, causing the skin to darken due to higher levels melanin. The darkened skin therefore becomes less prone to burning at the same level of UV exposure.

A higher level of UV radiation results in a higher risk of skin burning and damage. You can usually find out what the level of UV radiation is likely to be by looking at the weather forecast which should show the UV Index. The index starts at 0 and goes to 10+, with a higher index rating indicating a higher level of UV radiation. The BBC Weather Centre web site has a great explanation of the UV Index.

Difference between sun block and sun screen

Sun screens have a Sun Protection Factor (SPF) which can range from 4 upwards. The higher the SPF, the greater protection you will achieve. Dark skinned people and those which do not burn may find a low SPF is suitable for their needs, but it is worth noting most skin experts recommend a sun screen with a SPF of at least 15 so you limit your risk of skin damage. Pale skinned people and those prone to burning may wish to opt for a much higher SPF, such as 35-40.

Sun screen will not prevent you tanning; it will offer some protection so you avoid sun burn and excessive skin damage. This is assuming you pick a sun screen with a suitable SPF, however.

Sun block is different to sun screen – as its name suggests, sun block is designed to avoid any skin damage by totally blocking UV radiation (and therefore tanning).

Sunburn and further tanning precautions

It is a myth that sunburn will fade into a tan. Sunburn is visible damaged blood vessels on the surface of the skin, and should be avoided at all costs due to the risks involved. Sunburn can lead to sun spots, skin inelasticity, and skin cancer. So, how can we avoid sun burn?

• Use a suitable sun screen (see above for information regarding SPF)
• Sun screen should be re-applied every twenty minutes and make sure the sun screen is waterproof. Remember the risks remain when you are in water.
• Avoid the sun when it is excessively high in UV radiation (check the UV Index)
• Wear suitable sun glasses which block out UV rays to avoid eye damage
• Do not tan for excessive periods of time, and avoid sleeping in the sun
• Get out of the sun and apply after-sun cream if you are turning red or feel your skin burning.

1. Eat regularly

It may seem odd to many that eating regularly can help you lose weight, but this disbelief just further illustrates the mistruths and myths which surrounds weight loss and diets! It is all too common for people to drastically cut down their food intake when trying to lose weight, only to be left hungry, de-motivated, grumpy and fatigued. Furthermore, such an approach will turn your own body against you as your metabolism slows as it goes into energy retention mode!

Eating regularly heightens your metabolism; hence why it is recommended you eat 6 smaller meals throughout the day instead of three larger ones. Doing so will also leave you feeling less hungry in between meals, and therefore less prone to snacking. Alternatively, you could eat your three normal meals (although at reduced serving sizes) and also eat healthy snacks (fruit, low fat yogurt, mixed nuts etc) in between them.

2. Drink green tea

Green tea is a natural thermogenic and is commonly used in weight loss supplements due to its ability to increase the metabolic rate. Three to four cups of green tea daily can help you increase your metabolism, as well as supply the body with a whole host of health benefiting substances (see our Green Tea article for more details).

3. Start playing a sport

Increasing your physical activity levels is probably the most obvious way in which you can increase your metabolism, yet we would encourage you to find a way of ensuring the activity is sustainable. Pounding the treadmill for an hour a day is not everyone’s cup of tea, so find something you enjoy and can stick to.

Maybe start going swimming a few times a week or see if a few of your friends would like to play tennis or another sport during the weekend!

4. Include weight training within your fitness routine

Cardio may be your first exercise choice when it comes to weight loss, but do not dismiss weight training. Some weight training can be highly effective if you wish to sculpt a more athletic body and increase your metabolism! Weight training not only uses up calories during the exercising itself, but it also uses a good amount of calories/energy for several hours post training, when the body is trying to recover and repair itself.

5. Eat plenty of protein

Protein rich meals boost the metabolism and also will keep you feeling fuller for longer. Good sources of protein include; fish, meats, chicken, nuts, seeds, and eggs. Whey protein is another high quality source of protein which is great mixed into smoothies and also for post workout shakes.

The benefits of using Kettlebells!

Why use the Kettlebell in your workouts?

The Kettlebell is a circular weighted ball with a large handle attached. There are various weights available, usually from 4kg all the way up to 50+kg. As with any weight training equipment, the Kettlebell is great for improving muscle strength and endurance, but I believe the Kettlebell has even greater benefits than dumbbells and barbells for many users.

Firstly, the Kettlebell is great for improving balance. The exercises performed with Kettlebells tend to be compound; involving many muscle groups, and require assistant muscle groups to support the body and maintain balance.

A further benefit of the Kettlebell is I believe it promotes whole body compound exercises. Yes, you can perform such exercises which a barbell or a pair of dumbbells, but how common is it to see a gym goer perform Olympic movements in the gym? If your gym is anything like mine, most the gym goers use the barbell and dumbbells for bench pressing, biceps curls and lateral raises. Getting someone to use a Kettlebell can promote more beneficial compound movements into a training routine.

Kettlebell exercises

Here are a handful of great Kettlebell exercises you can incorporate into your fitness training!

Kettlebell squats

Targets the quads, hamstrings, glutes (butt) and core muscles. Video by the stunning Lauren Brooks!

Kettlebell shoulder press

Targets the shoulders, triceps and core. Video by Podium Powered.

Kettlebell Russian twist

Targets the core. Video by Charlotte Ord.

One arm Kettlebell clean

Targets the lower body, biceps, shoulders and core. Video by DV8Fitness.

Where can I buy Kettlebells?

Any reputable fitness store will stock Kettlebells. The FitnessUncovered shop stocks 4kg, 8kg, and 12kg Kettlebells.

The truth is that there are loads of exercises that can give people a solid foundation to start from which I don’t often see people doing. A good example is the squat, you don’t very many kids doing squats at the gym and if you do, it’s using the smith machine (which is not really effective as it is a fixed motion) I remember doing front squats one day and a bunch of teenagers smashing their triceps looking at me like I was mad! (I was probably using about 400 more muscles and burning far more calories) I believe most people don’t attempt a squat because of the difficulty and the fact that you can’t see your legs all the time so why bother. You can’t ever be truly powerful and functional unless you train the foundation of your body and the largest muscle groups like the legs. Another great example is the tricep dip, works a load of muscles and gets the heart rate going but you don’t see it very often, why? It’s far more difficult that the tricep pushdown!

My advice to anyone looking to start weight training is to do your homework. There are plenty of great resources available that give practical balanced advice on muscle gain and nutrition. One book I would recommend is Chad Waterbury’s “Huge in a hurry” as it gives good solid guidance on the type of exercises that really build muscle and burn calories (I am the only one in my gym that does a clean and press for example) This book focuses on the big movements with the option to use isolation to increase gains. I would recommend super setting on isolation movements to increase the heart rate and save time.

In conclusion, what I have written about is not rocket science but sometimes I believe many people get turned off from weight training because of the myths surrounding the way you need to train. Professional bodybuilders are just that and train the way they do for a living, most people haven’t got the time or discipline to do this. I have found my best results from a lot of variation and also using the basics such as pressing, pulling, squatting and lifting really well. If I was to have my time again, I would have got really good at these movements first and hogged the preacher curl machine less!

Train the muscles of the midsection like you would any other muscle group, within a repetition range of 8-15. This will result in notable muscle growth, and compounded with fat loss will create a defined and pronounced 6-pack. The following exercises are great for applying resistance to the muscles of the midsection, and will have your midsection chiselled in no time!

Kneeling cable crunch

You are probably familiar with the traditional bodyweight crunch; the kneeling cable crunch is the same sort of movement, yet performed kneeling and using resistance in the form of a cable station. The reason we perform the crunch with a cable is so we can adjust the resistance we use, instead of being limited by our bodyweight.

How to:

• Attach a rope handle attachment to the high pulley and set the resistance at a suitable level (start off light to begin with)
• Grasp each rope handle, kneel down in front of the cable station, and bring your hands just above your head
• Hyperextend your back slightly at the top of the movement to stretch the abdominals
• Keep your lower body and hips fixed in position whilst crunching forward so you bring your elbows close to your thighs
• Reverse the movement in a controlled manner
• Repeat for repetitions

Hanging leg raise

The hanging leg raise is a fairly difficult exercise to do, yet it is great for exercising the lower portion of the abdominals. You can increase and decrease the difficulty of the exercise by changing how far you extend your legs during the movement. Those new to the leg raise can keep their knees fully bent to reduce the resistance. As you become stronger, you can increase the difficulty by extending your legs during the raise.

How to:

• Hang from a high pull up bar, ensuring there is ample clearance below
• Raise your legs be flexing at the hips
• Fully flex at the hips until your thighs are well past parallel to the ground and the abdominals are flexed
• Slowly reverse the movement
• Repeat for repetitions

Cable twist

The cable twist is similar to the cable crunch we previously mentioned, but the crunch is performed on a declined weight bench, and the resistance is from the side of the body so we can perform a twisting motion during the crunch. This is a fantastic way of exercising the obliques. The exercise can also be performed using an exercise ball, as shown in the video the right.

This exercise is also referred to as the Russian crunch, or Russian twist.

How to:

• Place a decline weight bench next to a low cable pulley, so the cable pulley is to the side of your midsection when you are positioned on the bench
• Attach a D handle to the cable and adjust to a suitable resistance
• Sit on the bench, in a half seated position (the half way position of a crunch, with the back not touching the bench), and grasp the handle to your side with the hand closest to the pulley station and place the other hand on top of your grasping hand
• Lock your arms, and twist the handle across in front of the body by rotating the torso, until the arm closest to the cable station is now across your torso and parallel to the ground
• Slowly reverse the move back to the starting position
• Repeat for repetitions, and remember to turn the bench around after each set to perform the exercise again for the other side

Here are some examples of when I believe it is not productive for a person to buy and use supplements. If you think you fall into these categories, not to worry; keep reading this site and others, you will soon master the fundamentals and gain the knowledge needed to make the best possible gains in the gym!

You pay more attention to your supplement intake than your diet

It is lost with many that supplements are called supplements for a reason. They are meant to supplement your dietary intake. The problem is, you mention the word “diet” to most people and they naturally switch off. People will happily purchase a tub of protein powder because the big guy at the gym uses the same stuff, but they pay hardly any attention to the poor quality protein sources they are consuming within their overall food intake.

Want to gain muscle size? Put a diet in place which is geared towards this goal, and then look at supplements. Want to lose weight? Put a diet in place which is geared towards this goal, and then look at supplements. You are not going to achieve either goal by paying little attention to your diet, it is fundamental.

You believe you can lose a stone in a week or gain twenty pounds of muscle within a fortnight

I received an email recently from a young women asking if taking a certain weight loss supplement will help her lose weight in time for an important event happening in four days time. I politely explained that four days is a far too short a time span to lose any notable body weight, and I encourage her not to purchase the supplement she had her eyes on, and instead look to perform some exercise and follow a restricted calorie intake. She was very disappointed to hear it would take at least weeks, not the four days, to see any meaningful results.

Supplement companies prey on people like this! The email from the young women is what gave me the idea to write this brief article, as I want more people following a sustainable path to fitness and health, not a quick fix in a bottle.

Your monthly supplement regime costs nearly the same as your mortgage

Unless you are a pro bodybuilder or athlete, there is no reason to spend masses of money on your supplement intake. As mentioned, you should be looking to source most your nutrients through your diet. Supplements are the final layer of icing on the cake, so to speak.

If you’re finding you are spending hundreds of pounds a month on supplements, I believe it is time to take a step back and assess your overall nutritional intake!

Treating shin splits

1. Stop physical activity.
2. Rest.
3. Immediately after you experience the pain apply an ice pack or a bag of frozen peas to the front of the lower leg to reduce any possible swelling and inflammation. Also elevate the lower legs.
4. Over the next few days stretch the muscles of the calves.
5. Slowly return to training, possibly looking at low impact exercise to begin with, such as swimming.

For severe persisting shin splints, seek professional help.

Preventing shin splints

Shin splints can be caused by tight calve muscles, biomechanics, incorrect footwear and poor running surfaces.

1. Thoroughly warm up prior to exercise by performing some body weight calve raises and toe raises, and slowly building up intensity during your main cardio workout.
2. Ensure you regularly stretch the muscles of the calves. Invest in a foam roller; they are great for loosening the calves and other muscles!
3. Buy specific running trainers which offer support and cushioning. Seek advice in a reputable sports/running shop, as you can buy trainers specifically designed for your running style and biomechanics.
4. Running on more forgiving surfaces will help reduce the stress on the lower legs.