So people take many many different kinds of supplements and stay on some for months and months at a time. Even then most don't quit taking, maybe just make a switch to a new brand. I want to share my opinion and the way I take supplements that has been working for me and has been working for everyone I have put on this schedule.
First of all, there are many of you out there that before starting any program, likes to go out and stock on all your items. Whether you haven't lifted in a while or just starting a new program, don't start taking a bunch of supplements. I believe you are lowering your roof as far as how much gain you can get, plus you will lose more strength/ size, when you get off. This is what has worked best for me; BE NATURAL! Use the essentials, multi vitamins, protein powders, maybe BCAA's. Thats fine, but no performance enhancers like creatine or the popular N.O. products for examples. Hit your program hard without using enhancers, get yourself as close to your personal limit as you can, then when you feel like you are hitting that wall for progress, start on your supplements. Break that wall down and put yourself to that next level, but instead of staying on "somthing" as soon as you get that plateau, get back off. Sure you might lose a little, but thats when your natural training will come to notice, your gains won't go down as much. And now work towards getting back to where you were on supplements, but this time you will be at that same level, natural. Then just keep that pattern going, on and off, always pushing your body to its limit before switching.
It will keep your body in a healthy progression, keep your natural strengths up, and all around you will feel and perform better.
I have been doing this for over 2 years and has worked very well for me, and my friends who I have introduced this cycle program too.
Now just be make clear, this is mainly targeted at any type of performance enhancers, not basic nutritional supplements. Multi vitamins, omega 3 fish oils, proteins and BCAA's, these are all fine to take on an every day basis.
Sunday, January 2, 2011
Saturday, January 1, 2011
Muscle Group Splits vs. Days in the Gym
So I have met quite a few people that just are not splitting their days well.
For example; If someone is only coming to the gym 3 days a week, (which is common), and are doing one day legs & shoulders, one day back & biceps, and one day chest & triceps,... They are going to struggle getting to their goals. Now some muscle groups you can still gain results exercising once a week if you are working them the way you should be, but all the smaller muscles, like your biceps and triceps, shoulders, calfs, etc., need to be worked more often. So if 3 days is really all a person can, or wants to make to the gym per week, they need to make sure their workouts are efficient for them. I see some "bigger" people wanting to lose a lot of body fat/ weight, and I see them only doing focusing exercises. Or, trying to copy what they did in high school football over a decade ago. For them, your goal now is to shrink, your goal back then was to get big, so why are you trying to train the same? For endurance athletes, or anyone trying to lean out, 3 days a week I would stick with circuit training. And with that there are plenty of different programs and routines to keep things fun. Kettle Bells are awesome, if you know nothing about, ask a trainer who does to show you some basic lifts you could safely do on your own, TRX bands, ropes, proprioceptive exercises that take not just muscular contraction, but coordination and/or stability to exercise the mind to muscle connection.
If a person does want to put a little muscle on, not looking to build crazy endurance, a good 3 day option for them would be one day lower, one day upper body, and one day full body. You get more of a muscle split to focus more on breaking down the muscle fibers to promote hypertrophy, and the full body ads a second workout for all your muscle groups.
Now the 3 day split was one example, bottom line, look at what your goals are, and the number of days you can spend in the gym. Make sure you are fitting in a balanced program towards your goals in those days. If you are having trouble, ask one of the trainers on staff, or messege me and we will figure out the best and most efficient schedule for you.
For example; If someone is only coming to the gym 3 days a week, (which is common), and are doing one day legs & shoulders, one day back & biceps, and one day chest & triceps,... They are going to struggle getting to their goals. Now some muscle groups you can still gain results exercising once a week if you are working them the way you should be, but all the smaller muscles, like your biceps and triceps, shoulders, calfs, etc., need to be worked more often. So if 3 days is really all a person can, or wants to make to the gym per week, they need to make sure their workouts are efficient for them. I see some "bigger" people wanting to lose a lot of body fat/ weight, and I see them only doing focusing exercises. Or, trying to copy what they did in high school football over a decade ago. For them, your goal now is to shrink, your goal back then was to get big, so why are you trying to train the same? For endurance athletes, or anyone trying to lean out, 3 days a week I would stick with circuit training. And with that there are plenty of different programs and routines to keep things fun. Kettle Bells are awesome, if you know nothing about, ask a trainer who does to show you some basic lifts you could safely do on your own, TRX bands, ropes, proprioceptive exercises that take not just muscular contraction, but coordination and/or stability to exercise the mind to muscle connection.
If a person does want to put a little muscle on, not looking to build crazy endurance, a good 3 day option for them would be one day lower, one day upper body, and one day full body. You get more of a muscle split to focus more on breaking down the muscle fibers to promote hypertrophy, and the full body ads a second workout for all your muscle groups.
Now the 3 day split was one example, bottom line, look at what your goals are, and the number of days you can spend in the gym. Make sure you are fitting in a balanced program towards your goals in those days. If you are having trouble, ask one of the trainers on staff, or messege me and we will figure out the best and most efficient schedule for you.
Get Healthy for 2k11!
It is January 1, 2011! I hope everyone had a great New Year's and holliday season. Now it is time to work off those holliday pounds and get a jump on getting ready for spring break!
So, how can you get in shape? How can you make this the year where your success sticks, no more "yo-yo'ing?" Of course we all know proper exercise, diet, and cardio training. But some big aspects to achieve success are the ones we have problems with; Commitment, Motivation, and Support.
Commitment:
The International Health Club Association released last year that 50% of people joining a gym will stop going after 6 months, and 90% will quit within the first 3 months! Why are these the facts? Because everyone who has joined a gym made the decision in their heads that they want to change somthing. Whether its weight loss, weight gain, build strength, pre-condition for a sport or event, we join gyms to better our health and fitness. So why do so many of these people end up quitting? The answer is ALL sorts of reasons. Being a Personal Trainer, I have met with and helped goal assess, and worked with numerous of "New Members," and a lot of people are just not comitted. I have seen many gym members get in there and try to make their goals their reality, and for some it is a hard lifestyle shock. A month into training and for one reason or another they are not seeing the results they think should be having, and so far they have just felt hungry and sore. This is why it is so easy to mentally check out. You have to stay comitted to your goals. You joined to get your body to a certain level, so keep going for it. If you start feeling discouraged at any point during your program, week 4 or week 12, instead of giving help go talk with a trainer. Every gym has trainers, people that are there day in and day out to help you. If your car breaks down, you see a mechanic right? Think of your body as a car, nothing wrong with trying yourself but if you feel you can't do the job, you don't park your car on the side of the house, you take it in and let a professional figure it out. Talk to a trainer, it could be the life changing experience you need. Stay commited, don't give up on yourself, if you want somthing, achieve it.
Motivation:
Some gym goers are commited, if they can keep their drive alive. I have had clients that only hired me because they know will come to an appointment. They have been working out for years, they know how to get to their individual goals, but they also know unless they have a meeting with me, work, family, etc., will get in their way to go to the gym. If you are comitted to your plan, you want to make change, and there are other issues that make it hard to do what you have to do, you have to fix it. Bottom line, you need someone or people to keep you going. It is not only physically, but also mentally exhausting trying to get your workouts in, go to work, help the family, and anything else in your life. Talk to your family, talk to a trainer, aerobics instructor, yoga or pilates instructor, friends, anyone you trust and tell them you want to reach your goal, and you need that external boost to keep you going. But it will come down to you to make that mental check that you will go to the gym, and get the job done. If you are struggling with internal motivation, you need to have friends and family backing up your spirits, and you will do great.
Support:
And it all comes down to having a support team. You come home from work late planning on grilling up some chicken, and come home to find your family ordered take out. It is tough, doesn't matter who you are, its nearly impossible to create a lifestyle change if everyone in your life isn't on board. Now I am not saying if you want to get healthy, your whole households needs to get on your program (not saying that would be a bad thing). But talk to your spouse, parents, kids and firends, anyone who you feel close to. Tell them your goals, what your program looks like and how important it is to you. When your friends and family are on the same page with you, it makes your life changing experience a bit more pleasant. Your support team is there to assist in motivating you, and keeping you accountable.
Stay Commited, Motivated, and have Support behind you.
So, how can you get in shape? How can you make this the year where your success sticks, no more "yo-yo'ing?" Of course we all know proper exercise, diet, and cardio training. But some big aspects to achieve success are the ones we have problems with; Commitment, Motivation, and Support.
Commitment:
The International Health Club Association released last year that 50% of people joining a gym will stop going after 6 months, and 90% will quit within the first 3 months! Why are these the facts? Because everyone who has joined a gym made the decision in their heads that they want to change somthing. Whether its weight loss, weight gain, build strength, pre-condition for a sport or event, we join gyms to better our health and fitness. So why do so many of these people end up quitting? The answer is ALL sorts of reasons. Being a Personal Trainer, I have met with and helped goal assess, and worked with numerous of "New Members," and a lot of people are just not comitted. I have seen many gym members get in there and try to make their goals their reality, and for some it is a hard lifestyle shock. A month into training and for one reason or another they are not seeing the results they think should be having, and so far they have just felt hungry and sore. This is why it is so easy to mentally check out. You have to stay comitted to your goals. You joined to get your body to a certain level, so keep going for it. If you start feeling discouraged at any point during your program, week 4 or week 12, instead of giving help go talk with a trainer. Every gym has trainers, people that are there day in and day out to help you. If your car breaks down, you see a mechanic right? Think of your body as a car, nothing wrong with trying yourself but if you feel you can't do the job, you don't park your car on the side of the house, you take it in and let a professional figure it out. Talk to a trainer, it could be the life changing experience you need. Stay commited, don't give up on yourself, if you want somthing, achieve it.
Motivation:
Some gym goers are commited, if they can keep their drive alive. I have had clients that only hired me because they know will come to an appointment. They have been working out for years, they know how to get to their individual goals, but they also know unless they have a meeting with me, work, family, etc., will get in their way to go to the gym. If you are comitted to your plan, you want to make change, and there are other issues that make it hard to do what you have to do, you have to fix it. Bottom line, you need someone or people to keep you going. It is not only physically, but also mentally exhausting trying to get your workouts in, go to work, help the family, and anything else in your life. Talk to your family, talk to a trainer, aerobics instructor, yoga or pilates instructor, friends, anyone you trust and tell them you want to reach your goal, and you need that external boost to keep you going. But it will come down to you to make that mental check that you will go to the gym, and get the job done. If you are struggling with internal motivation, you need to have friends and family backing up your spirits, and you will do great.
Support:
And it all comes down to having a support team. You come home from work late planning on grilling up some chicken, and come home to find your family ordered take out. It is tough, doesn't matter who you are, its nearly impossible to create a lifestyle change if everyone in your life isn't on board. Now I am not saying if you want to get healthy, your whole households needs to get on your program (not saying that would be a bad thing). But talk to your spouse, parents, kids and firends, anyone who you feel close to. Tell them your goals, what your program looks like and how important it is to you. When your friends and family are on the same page with you, it makes your life changing experience a bit more pleasant. Your support team is there to assist in motivating you, and keeping you accountable.
Stay Commited, Motivated, and have Support behind you.
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