New Year Resolution: The Exercise Habit

Season's Greetings!

Like most things, training is a habit, so, if you’re in the routine of exercising, it’s far easier to keep at it. “Keeping at it” is often thought as fanatical behavior and in many ways it is, but there are far worse things to be fanatical about.

I have to admit that I am fanatical about my own training and have been active in many sports since youth – wherever I’ve been in the world & whatever I’ve been doing, I’ve always made time to train – and largely enjoyed it! The thing I’ve found most difficult, but been disciplined enough to do, knowing when not to train – avoiding overtraining or trying to train through an injury. We all know this’ll only lead to a steady decline at best – sometimes it’s as difficult to stop yourself doing something as it is to start, but hopefully you’ll let commonsense prevail.

Although I’m in the habit of exercising, I know all too well it’s not the easiest habit for most people – easy to break, but far less easy to make – as I deal day-in-day-out with clients whose experiences have consisted of starting and stopping and starting again. In fact, the same is equally true regarding dieting – a subject that goes hand-in-hand with exercising and that we’ll cover in more detail in forthcoming newsletters.

For me, there are a few common pitfalls why most people have difficulty making exercise a regular habit. The overlapping main problem areas are:

1. Poor knowledge. A lack of understanding of how to structure a suitable training regime means not being able to attain objectives and an inevitable lack of motivation over time.

2. Haste. The over eagerness to look or feel a certain way can lead to an “all or nothing” approach. You want to train every night – running, weight training, team sports etc. – and it’s unsustainable, so you give up.

3. Unrealistic goals. Often you set out to do or achieve too much. The realization that you’re not going to achieve your goal/s leads to a lack of motivation.

4. Lack of motivation. As well as the problem areas mentioned above contributing to a lack of motivation, failure to enjoy your exercise can leave your exercising feeling like a chore, rather than a hobby.

So, how do we address these issues? Keep it simple. Here are the four measures to start the exercise habit (and keep it going!).

1.Seek advice. Consulting knowledgeable people within your exercise field is highly recommended. As the Gym Professor slogan suggests, “Knowledge is Power”. The Gym Professor website offers sensible sample process maps to aid your progression – use them! In addition you may wish to review the ebook Gym Workouts - Maps to Success.

2. Less haste, more speed! Following a gradual and consistent climb toward your goals, such as the process maps mentioned above, will ensure your progression.

3. Set an achievable course of action! Do not set out to do too much! Progress is the key, so take one step at a time and set both short-term and long-term goals that are achievable.

4. Commit to something. Making a start can be the most difficult thing, so creating a reason and a support group for your efforts can help wonders. For example, the reason may be a forthcoming wedding, holiday, charity race & the support network may be family or friends undertaking the same endeavours. It presents a great opportunity to socialize with family and friends whilst achieving your exercise goals at the same time.

For further advice on structuring your training, review Gym Workouts - Maps to Success, which provides easy-to-use process maps with hundreds of gym workout routines for you to follow (whatever your ability, sport or goal).

GP

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Gym Workouts - Maps to Success

Thank you for your continued support in following the Gym Profesor free newsletter and online resource. Since the inception of www.GymProfessor.com, we've received overwhelming support & gratitude from its many readers (thank you!), which has helped spur us on to write more & more. In fact, to date our pages only number in the hundreds, but, in my head, I have thousands of pages still to write.

It's always been my intention to offer unique (& needed) eBooks relating to matters I'm asked about on a daily basis, providing our readers with another useful resource tool to further their own & their clients training, as well as provide a potential revenue stream in order that we can commit greater time towards adding more free content (YouTube videos are next in the offing). The first of these eBooks has just been readied in time for Christmas - Gym Workouts - Maps to Success.

The Gym Workouts - Maps to Success eBook (pdf format) features progression process maps (for various goals/ physique endeavours), periodization plans for 10 sports, articles, advice, & over 170 weight training gym workouts.

Gym Workouts - Maps to Success is now available to purchase at the introductory price of US$19.99.

For further details of the eBook & to read the preface, please CLICK HERE.

Thank you for your support & I hope you enjoy the eBook. Best regards,

GP.

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Gym Workouts - Cool Down

A cool-down should help your body adjust from exercise to rest. Your application of a cool-down will depend somewhat on the type of exercise you’ve undertaken. Some weight training workouts will follow a natural cool-down of sorts, as intensity may lesson depending upon the final exercise/s of your workout. In circumstances where your cardiovascular system has been placed under a greater workload, a cool-down can serve to lower your pulse rate and return blood to your heart, aiding in the dissipation of waste products, such as Lactic Acid.

This page is an extract from the Gym Professor eBook Gym Workouts - Maps to Success.

GP

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Stretching

Personally, when weight training, I advocate related static stretching immediately following an exercise (i.e. during rest between sets), such as a Latissimus Dorsi stretch following lat pulldowns.

If performed correctly, the exercise undertaken should allow for near full stretch and contraction of the muscle/s. Following warm-up sets and working sets, your muscles are at their hottest and, therefore, can be elongated (stretched) to a greater degree.

Stretching between and after sets of an exercise should prove advantages to help avoid stiffness and re-establish a normal (or greater) range-of-movement. With this in mind, they should also be included as part of your eventual cool-down.

This page is an extract from the forthcoming Gym Professor eBook Gym Workouts - Maps to Success.

GP
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Warm Up

Warming-up is a sequence of exercise that precedes your workout.

If you are performing a sport or workout that is aerobic, your warm-up should prepare your cardiovascular system for the rigours of this workout or event. The warm-up should be designed to raise the body’s core temperature and be performed at a low intensity – it is not a workout in itself!

Likewise, when lifting weights, your warm-up should be relevant. You should perform warm-up sets of any exercise you are to perform. Typically, I would suggest 2 to 4 warm-up sets (starting with a very light weight) of each exercise before undertaking working sets of that same exercise. Warm-up sets will serve to locally heat the muscles in use and help to lubricate relevant joints in readiness.

For a gym workout that relates to both disciplines, such as an endurance gym workout routine with weights, I would be inclined to suggest an aerobic warm-up followed by warm-up sets, although you may warrant less warm-ups sets.

As per most subjects, warming-up is open to debate on which methods are best. As always, I would suggest adapting things to the individual and their endeavour. It should be remembered that the purpose of warming-up is to help improve performance and avoid injury.

GP

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The Power of Magnesium

Magnesium's normally supplemented (for different reasons, which we'll cover in a moment), in dosages up to 1000mg per day.

One use is to aid restful sleep. Famously, professional bodybuilders of the 70's and 80's performing double-splits (training twice in one day) would take 1000mg of Magnesium after a morning session to help them sleep deeply, in order to aid their recovery. My (GP) favourite bodybuilder of all time - Frank Zane - was an advocate of this. Many sports supplements manufacturers today have a product amongst their range containing a large dosage of Magnesium with instruction of supplementing before bedtime, normally coupled with Zinc and sometimes Boron. The calming effect of Magnesium supplementation means that it's often used to help with anxiety and insomnia, which can be caused through Magnesium deficiency.

Another common supplemental use of Magnesium, although more popular with endurance athletes, is to avoid muscle cramps. Again, Magnesium deficiency (most likely due to excessive sweating in an endurance endeavor) being a likely cause of muscle cramps and muscle twitches/ spasms. Other electrolytes - Calcium, Potassium and Sodium - are also important to replenish, hence the popularity of isotonic drinks for endurance events, but Magnesium can often be depleted first, due to a lesser amount being consumed within many diets. The late Dr. Mildred Seelig (a renowned researcher of Magnesium - you should be able to find her book on Amazon!) believed deficiency was wide spread amongst Western countries. There's many food sources (see some below) that provide good levels of Magnesium though. The reason for me typing this page tonight is that a running friend had mentioned yesterday that they'd started supplementing Magnesium and asked about food sources. My friend’s diet already contained almost all the sources I've listed below.

Two other more unlikely supplemental uses are firstly for a hangover, as alcohol depletes Magnesium levels. Try an isotonic drink after a night out - you'll feel far better! Secondly, in order to ease muscle cramps and sugar cravings. Again, cramps and low sugar levels being an indication of low levels of Magnesium.

Magnesium's functions also include formation of bone and teeth, where, along with calcium and phosphorus, Magnesium provides both structure and strength.

Food sources include: Wholegrain (bread & cereal), Dairy Products, Fish and other Seafood, Meat, Nuts.

For a wealth of information on all things relating to nutrition & exercise - diet, supplements, weight training, fitness programs, gym workout routines, exercise diagrams, kinesiology, steroids, and far more besides - please visit the gymprofessor.com free online resource. Free advice comes with our compliments,

GP

Key Nutrients & Their Functions

I, GP, am always amazed that people do not know the functions that their food items (& nutrients within those items) play. That said, many adults don't even know what nutrients are derived from foods they're eating, despite most being clearly labeled. Below is a list of our key nutrients and the main function that they perform. Click on each for more in-depth information.

Protein – repair & growth of tissue

Carbohydrate – primary energy source

Fat – secondary energy source

Vitamins & Minerals – regulate metabolic processes.

Water – transportation of other nutrients

Best regards,

GP

www.gymprofessor.com

Online Personal Training - any Good?

Something, until recently, I've never really seen the point of - an online personal trainer. However, over the years, I've provided information and services to so many personal trainers, which is then in turn relayed or used with their client, that it strikes me as a bit of a falsehood of true personal training. That's not to say that there's no freethinkers (& there's certainly many good motivators), but many club personal trainers do recite the same information. In truth, this is fine, as they'd hopefully have been taught personal training methods conceived using general rules of thumb, given your (the client) circumstances.

Perhaps it's a good thing that the narrow-minded majority of club personal trainers stick to tried and tested methods. Perhaps it's also a good thing that others have consulted me (GP) for new ideas, to help further their training methods and the progress of their clients. Generally, I've found that the latter are normally the personal trainers on continual courses or forever reading up, helping to further their knowledge or training ideas, which is very commendable (& something I still do). In specialist circumstances, such as elite athletes & obscure medical issues, I'm not arrogant enough to assume I know best, and will often consult a recognised specialist in the field for input. Either way, as long as training's enjoyed (as much as it can be) and the required results achieved, we're all winners.

So, although not my preferred method of training (online personal training), as it's not "personal" enough (in my opinion), in the absence of a good personal trainer (or the money to afford one), it has its place. Subsequently, for a short period, the services of online personal training and an online nutritionist were offered on the gymprofessor.com website, however, simply due to sheer demand and time limitations, this service has been restricted to existing clients only and therefore discontinued to new members.

In the not too distant future, I hope to be able to offer an automated (yet customised) online personal training facility, which'll have many personal trainers (selected by Gym Professor) to choose from. This inclusion of various personal trainers means that you'll be able to select a personal trainer that suits you, whether it's a specialist in your chosen field or one that better suits your personality. There's already some extremes of personal trainers on board for the project.

In the meantime, please refer to the FREE fitness tests, fitness programs, gym routines and exercise diagrams provided on the Gym Professor website for ideas. Also, please check out our latest books.

All the best,

GP.

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Cardio Workouts - Considerations & Options

As highlighted in other chapters, there's many cardio options out there - both cardio equipment and cardio workouts - and it can be a bit of a minefield choosing the right path. The right option for you is one that suits your ability, goals, and current period of training. I (GP) have listed sample gym workouts and fitness workouts on the Gym Professor website to provide you with some ideas.

To help further, I've categorised several cardio equipment options and program types to easily identify their typical associated level of difficulty when conjoined in a cardio workout program (NOTE: They're not always the case though!).

Basic

Cardio Equipment Options:	Cardio Program Type
Stationary Exercise Bike Treadmill Walking Arm Ergometer	Base Training/ Steady State

Progressive

Cardio Equipment Options:	Cardio Program Type
Cross Trainer/ Elliptical Trainer Treadmill Running Rowing Machine Stepper	Interval Training (Difficulty rising respectively from High Rest:Little Work to Little Rest:High Work + Fartleks)

Advanced

Cardio Equipment Options:	Cardio Program Type
Stairclimber Versa Climber The Wall (Climbing Wall)	Interval Training (Little Rest:High Work) Fartlek (Random Intervals)

If you're new to training, it's advised that you seek medical advice prior to undertaking a new exercise regime. If the workouts are for a new client, you should also take the rudimentary
precautions of a PAR-Q and health/ fitness tests.

Please direct me to:
Treadmill Workouts  

Cross-Trainer Workouts 

Rowing Workouts

Exercise Bike Workouts
Stepper Workouts
Versa Climber Workouts
Equipment Combination Workouts
Steady State Workouts (Base Training)
Interval Training
Fartlek Training
Fat Burning Training
Heart Rate Training
Marathon Training
Training for Sport 

Gym Workouts

How to Perform the Flat Bench Press Correctly

Probably the most familiar of chest exercises and the primary compound exercise for chest workouts - the Flat Bench Press. Below are a list of the key steps you should follow to mimic correct exercise technique and what muscles are at work.

If you're confused about what gym exercises to perform and when? You should consider reviewing the Gym Professor's sample Gym Workouts and Gym Routines.

Key Steps to performing the Flat Bench Press correctly:

For this exercise, you require a spotter.

1) Ensure that gym equipment is set up correctly - bench, bar, weights etc. The bar should be empty (free of weight) at this stage.

2) Lie down flat on the bench, sliding underneath the barbell. The bar should be resting on the lift-offs directly above your eyes. The bar should be empty (free from weight) at this stage.

3) Grip the bar with your hands roughly shoulder-width plus one hand-width on either side. Remember this grip point in correlation with the bar's knurling.

4) Inhale as you lower the bar downward to touch your mid chest - a weight will typically be drawn or lowered to the area/ muscles being worked!. At this point your arms should form a right angle (ask your spotter to check). If your arms do not, you will need to adjust your grip width accordingly. Exhale, and the press the bar up.

5) Repeat the exercise for the given number of repetitions Do not lock your elbows out at the top of the movement and do not bounce the bar off your chest.

6) Warm Up. Warm up with little or no weight, performing 3 to 4 sets of 10 reps or more, in order to lubricate joints and raise local muscle temperature.

7) For your working sets, select an appropriate weight that allows you to achieve your target repetition range in a safe and controlled manner.

Muscle worked during the Flat Bench Press:

Primary Muscles: Pectoralis Major - Mid Sternal Fibres.

Secondary Muscles: Anterior Deltoids, Triceps, Serratus Anterior, Anconeus.

Stabilizing Muscles: Lateral Deltoids, Rectus Addominis, Transversus Abdominis, Forearm Flexors...

For further chest exercises, visit the Gym Professor exercise diagram library.

GP
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Fitness Tests

Many fitness tests have been created as a unit of measure of various fitness categories, such as general fitness, aerobic fitness, muscular strength, muscular endurance, flexibility, and body composition. 

Fitness tests are only as accurate as you make them, so reading instructions carefully, and performing them often, should bring more accurate results. 

Although the fitness tests are only likely to highlight what you already suspect - a bodybuilder achieving "excellent" muscular strength test results, or a marathon runner displaying an "excellent" score for their aerobic fitness tests - it can be used for trend analysis, which can identify progression or decline and might, in turn, alter the way you train your client. Also, it'd be ignorant to assume you've taken all factors into account. Although unlikely, sometimes the test results can throw up a surpise, such as a powerlifter with poor grip strength or an outwardly healthy individual with high blood pressure.

If you're performing these fitness tests on a client for the first time, you should have their full approval and a completed PAR-Q (health questionaire) that you're happy with. If you're working with a deconditioned individual, as a matter of course, they should see their Doctor beforehand and, thereafter, it would be prudent to perform the static fitness assessments (measuring general fitness) first.

Please visit the Gym Professor website for more information on the following:
Static Fitness Tests (measuring general fitness - good health & well-being).
Dynamic Fitness Tests (aerobic fitness, muscular strength, muscular endurance, flexibility).

Until next time,

GP
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Amino Acid - L-Glutamic Acid

Sorry that I haven't posted for a while - I've been busy doing work that pays the bills :-). 

Having spent a day in front of my P.C. writing spill for a gym equipment manufacturer, I thought I'd have a break of sorts (from the tedium) and update a few pages of my own venture - gymprofessor.com. My food snack during this break - Marmite on toast - gave me the incentive to write about L-Glutamic Acid. Why? Well, Monosodium Glutamate (MSG).

MSG's a salt of L-Glutamic Acid and is therefore a natural constituent of many fermented or aged foods (like yeast extract) & provides the "tangy" taste - "you either love it or hate it!" Another of course (& the origin of its identification) is from seaweed extract - you'll hear many people tucking into their Chinese meal mention how MSG might affect them, whilst, I might add, also necking half-a-dozen beers (also containing MSG!).

Given my supplement slant on most things, I'd best mention hydrolyzed protein (process of breaking down the protein into its component amino acids for greater absorption by acid hydrolysis) being another instance whereby MSG will be present and hence why manufacturers often worn of a "bitter" taste on the supplement product label.

Synthesized from L-Arginine and L-Ornithine, & created in the brain from the Amino Acid L-Glutamime, L-Glutamic Acid's a major fuel that the brain uses to function and transports Potassium across the blood-brain barrier. L-Glutamic Acid's also used in the breakdown of fats and sugars.

Food Sources: Meat, Fish, Eggs, Dairy etc.

We'll tackle the facts and myths of MSG in another blog post - it's natural occurrence and use as an additive etc. Till the next time,

Gym P.
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The Exercise Habit

Like most things, training is a habit, so, if you’re in the routine of exercising, it’s far easier to keep at it. “Keeping at it” is often thought as fanatical behavior and in many ways it is, but there are far worse things to be fanatical about.

I have to admit that I am fanatical about my own training and have been active in many sports since youth – wherever I’ve been in the world & whatever I’ve been doing, I’ve always made time to train – and largely enjoyed it! The thing I’ve found most difficult, but been disciplined enough to do, knowing when not to train – avoiding overtraining or trying to train through an injury. We all know this’ll only lead to a steady decline at best – sometimes it’s as difficult to stop yourself doing something as it is to start, but hopefully you’ll let commonsense prevail.

Although I’m in the habit of exercising, I know all too well it’s not the easiest habit for most people – easy to break, but far less easy to make – as I deal day-in-day-out with clients whose experiences have consisted of starting and stopping and starting again. In fact, the same is equally true regarding dieting – a subject that goes hand-in-hand with exercising and that we’ll cover in more detail in forthcoming newsletters.

For me, there are a few common pitfalls why most people have difficulty making exercise a regular habit. The overlapping main problem areas are:

1. Poor knowledge. A lack of understanding of how to structure a suitable training regime means not being able to attain objectives and an inevitable lack of motivation over time.

2. Haste. The over eagerness to look or feel a certain way can lead to an “all or nothing” approach. You want to train every night – running, weight training, team sports etc. – and it’s unsustainable, so you give up.

3. Unrealistic goals. Often you set out to do or achieve too much. The realization that you’re not going to achieve your goal/s leads to a lack of motivation.

4. Lack of motivation. As well as the problem areas mentioned above contributing to a lack of motivation, failure to enjoy your exercise can leave your exercising feeling like a chore, rather than a hobby.

So, how do we address these issues? Keep it simple. Here are the four measures to start the exercise habit (and keep it going!).

1.Seek advice. Consulting knowledgeable people within your exercise field is highly recommended. As the Gym Professor slogan suggests, “Knowledge is Power”. The Gym Professor website offers sensible sample process maps to aid your progression – use them!

2. Less haste, more speed! Following a gradual and consistent climb toward your goals, such as the process maps mentioned above, will ensure your progression.

3. Set an achievable course of action! Do not set out to do too much! Progress is the key, so take one step at a time and set both short-term and long-term goals that are achievable.

4. Commit to something. Making a start can be the most difficult thing, so creating a reason and a support group for your efforts can help wonders. For example, the reason may be a forthcoming wedding, holiday, charity race & the support network may be family or friends undertaking the same endeavours. It presents a great opportunity to socialize with family and friends whilst achieving your exercise goals at the same time.

For further information & ideas on structuring your training, please consider purchasing the forthcoming Gym Professor eBook (most likely titled "The Complete Weight Training Book"), which will provide easy-to-use process maps with hundreds of gym workout routines for you to follow (whatever your ability, sport or goal).

If you have found this information useful, please support the Gym Professor website by visiting our advertisers links.

Gym P.

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B: http://gymprofessor.blogspot.com/

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Magnesium

Normally supplemented (for different reasons, which we'll cover in a moment) in dosages up to 1000mg per day.

One use is to aid restful sleep. Famously, professional bodybuilders of the 70's and 80's performing double-splits (training twice in one day) would take 1000mg of Magnesium after a morning session to help them sleep deeply, in order to aid their recovery. My (Gym P.) favourite bodybuilder of all time - Frank Zane - was an advocate of this. Many sports supplements manufacturers today have a product amongst their range containing a large dosage of Magnesium with instruction of supplementing before bedtime, normally coupled with Zinc and sometimes Boron. The calming effect of Magnesium supplementation means that it's often used to help with anxiety and insomnia, which can be caused through Magnesium deficiency.

Another common supplemental use of Magnesium, although more popular with endurance athletes, is to avoid muscle cramps. Again, Magnesium deficiency (most likely due to excessive sweating in an endurance endeavor) being a likely cause of muscle cramps and muscle twitches. Other electrolytes - Calcium, Potassium and Sodium - are also important to replenish, hence the popularity of isotonic drinks for endurance events, but Magnesium can often be depleted first, due to a lesser amount being consumed within many diets. The late Dr. Mildred Seelig (a renowned researcher of Magnesium - you should be able to find her book on Amazon!) believed deficiency was wide spread amongst Western countries. There's many food sources (see some below) that provide good levels of Magnesium though. The reason for me typing this page this morning is that a running friend had mentioned yesterday that they'd started supplementing Magnesium and asked about food sources, their diet already contained almost all the sources I've listed below.

Two other more unlikely supplemental uses is firstly for a hangover, as alcohol depletes Magnesium levels. Try an isotonic drink after a night out - you'll feel far better! Secondly, to ease muscle cramps and sugar cravings. Again, cramps and low sugar levels being an indication of low levels of Magnesium.

Magnesium's functions also include formation of bone and teeth, where, along with calcium and phosphorus, Magnesium provides both structure and strength.

Food sources include: Wholegrain (bread & cereal), Dairy Products, Fish and other Seafood, Meat, Nuts.



Enjoy the rest of your weekend!

Gym P.

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The Science of Human Movement

Kinesiology is the science of human movement. Having a basic understanding of what muscles move what, and in which direction, will help you perform weight training exercises with good form, in turn developing your physique and helping it adapt better to performing that movement within your sport.

I (Gym P.) cannot stress enough the difference a little bit of knowledge in this area (kinesiology) has made to some of the best athletes in the world, helping to improve their performance & avoid injury.

Tell me more about:

A to Z of Muscle Kinesiology

Anatomy - Regional Atlas

Exercise Diagrams (advising muscles worked)

Weight Training for Sport

Until the next time,

Gym P.

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Basics about steroids

I've been asked some rudimentary questions regarding steroids a few times this week by differing audiences, subsequently, I thought it appropriate to add a blog post covering some very basic information.  

There are three commonly known types of steroids - androgens (dominant male hormones), estrogens (dominant female hormones) and cortisones (often used as an anti-inflammatory drug). The most abundant androgen in men is testosterone. Increased testosterone is seen as beneficial for athletic performance because it influences our metabolism (body's processes) to increase muscle mass, strength, recovery & regulates less accumulation of body fat. Subsequently, men will typically display a greater muscle mass, strength & lower body fat percentage than women, although I know many women that would argue our ability of greater recovery :-) .


The mention above of testosterone aptly brings me to the reason the majority of us, certainly if you're on a gym biased website like this, will associate the name steroid with anabolic steroids. Anabolic steroids (a subgroup of androgens) have primarily been designed as a synthetic copy of testosterone, albeit typically lower in androgen properties. So, encompassing all the "good" aspects that testosterone brings - muscle growth & recovery - while downplaying the "bad" aspects - oily skin, acne, baldness, body hair etc. This is not to say that users of anabolic steroids will not experience androgenic side-effects, as androgen levels will still be increased and, certainly if higher doses are taken, the risk is greater increased. We'll discuss this further (& other side-effects) on GymProfessor.com and future blog posts.

Visit GymProfessor.com for more information on the below subjects:
Are steroids illegal?
Why do people take steroids?
Various types of steroids.
Side-effects of steroids.
Other performance enhancing drugs.
TRAINING DRUG FREE.
How steroids are dealt.

Until the next time,

Gym P. 

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Measuring Blood Glucose

As per blood cholesterol measuring, levels of blood glucose are measured in mmol/l or mg/dl. Blood glucose testing is important in determining if someone suffers from Hyperglycemia (high blood glucose/ sugar) or Hypoglycemia (low blood sugar), and in some cases Diabetes. If you're already aware of one of the aforementioned problems, regular blood testing can help track progress/ management. It's also advisable during certain dietary conditions, such as fasting or low carb diets.

As regards Diabetes, the closer blood glucose is kept to normal, the less likely someone's going to suffer Diabetes complications. As mentioned above, regular blood glucose tests can help identify whether meal plans and exercise (& possibly medication) are working to keep blood glucose levels as close to normal as possible.

Blood glucose ranges will vary during the day (around meal times) and, therefore, so will associated blood glucose target levels. The person conducting the test (hopefully a medical professional) will take this into account (along with several other factors like diet), for example, a generally recognised blood glucose target range for a non-Diabetic person two hours after a meal is under 140 mg/dl, compared to under 160 mg/dl for a Diabetes sufferer. Whereas, if the test was conducted upon waking (before breakfast), target levels would be roughly 30 mg/dl lower (Under 110 mg/dl for non-Diabetic, 90 - 130 mg/dl for someone with Diabetes).

For further information on Diabetes, please vist the International Diabetes Federation (IDF) or the National Diabetes Information Clearinghouse (NDIC).

Gym Professor

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L-Glutamine

Just a quick post today....

L-Glutamine is the body's most abundant non-essential amino acid. It becomes conditionally essential (requiring intake from food or supplements) in states of illness or injury. Therefore, it's not uncommon for those regularly exercising (hopefully, you!) to supplement L-Glutamine (or for sport supplement manufacturers to add additional L-Glutamine to protein supplements), as the physical stress of exercise will decrease L-Glutamine concentrations.

Typically, I (Gym P) have known bodybuilders supplement L-Glutamine during pre-competition diet. The reason, not only to reduce fatigue, but, to help suppress carbohydrate craving.

Enjoy your Easter! 

GP
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Gym Workouts & Gym Routines

I (GP) have added categories below for various gym workout routines that may be of interest. These are sample gym workouts only. Your training should follow a gradual progression (as your planned season allows), with sensible transitions from one gym workout routine to another. I will cover more on periodization of training and training transitions amongst other articles on the Gym Professor website and will (in time) release an eBook detailing sensible process maps to follow with your weight training. However, in the meantime, DO NOT RUN BEFORE YOU CAN WALK! I say this because many newbies will adopt gym routines that are far beyond them and will therefore make little gains and increase their risk of injury.

Gym Workout Routines:

Toning Gym Workout Routines (for men)

Toning Gym Workout Routines (for women)

Endurance Gym Routines

Strength Gym Routines

Circuit Training WorkoutRoutines

Bodybuilding Gym Routines

Powerlifting Gym Routines

Sports-Specific Workout Routines

Tell me more about:

Gym Exercises

Gym Workout Routine Factors to Consider

Gym Workout Routine Upgrade Options

Advanced Training Methods

Fitness Workout Routines

Fitness & Strength Assessments

Please visit the Gym Professor website for even more gym workouts!

GP

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Diets and Dieting

For many of you diet will mean losing weight, toning up and burning fat, rather than just your maintenance daily eating habits. There are many different diets out there - Atkins Diet, South Beach Diet, Zone Diet, Cabbage Soup Diet, Ketogenic Diet etc. - all of which have the simple aim of you consuming less calories (food energy), therefore, causing a negative energy balance & you losing weight.

Different diets present different problems, some more so than others. The fundamental flaw of most people's diet plans (or rather, lack of plan) is both EFFICIENCY and SUSTAINABILITY. For example, if you did not alter your activity levels, but cut out a couple of meals a day (say 600 calories less a day), initially you'll lose weight through causing a negative energy balance, but, before long, this will become your maintenance calories (level energy balance), as your metabolism (body's processes) will slow. The reason, not having to work as hard to break down food as regularly and correcting its self to your new calorie intake - your body's very clever! Subsequently, if you were to resume what you considered normal eating, you're likely to put on more weight than you started with. Not quite what you wanted to read - there being no quick fix, but, if thought out properly, there's no reason you cannot achieve realistic diet & physique goals.

Visit the Gym Professor web site to find out more about the following subjects:

How do I make my body more EFFICIENT?

How do I SUSTAIN weight loss throughout my diet?

Popular Diets

Healthy Eating

PERSONALISED DIET PLANS

Fat Burners & Metabolism Boosters

SAMPLE DIET PLAN

All the best,

Gym P. 

Protein

Protein, the second most abundant substance in the human body (second only to water) and with functions as varied as providing structure and repair (& growth) of tissue (skin, bone, MUSCLE), to preventing and fighting infection, protein is suitably named (from the Greek word meaning "of first importance").

Proteins are made up of smaller sub-units called Amino Acids.

For further information, please be sure to follow these posts & visit the Gym Professor website.

For now, all the best,

Gym P.

P.S. Below are a list of related topics, we'll look at soon:

Amino Acids

Dietary Protein

Nitrogen Balance

Protein Requirements

Protein Source Comparisons

Protein Efficiency Ratio (PER)

Biological Value (BV)

Net Protein Utilisation (NPU)

Protein Fractions

Protein Supplementation

Key Nutrients

I, Gym P, am always amazed that people do not know the functions that their food items (& nutrients within those food items) play. That said, many adults don't even know what nutrients are derived from certain foods they're eating, despite most being clearly labeled. Below is a list of our key nutrients and the main function that they perform. I covered carbohydrates in brief on my lost post, and will cover the remainder in more detail in periodic future posts. If you require further information in the meantime, please CLICK HERE to visit the Gym Professor website.

Protein – repair & growth of tissue
Carbohydrate – primary energy source
Fat – secondary energy source
Vitamins & Minerals – regulate metabolic processes.
Water – transportation of other nutrients

Over and out,

Gym P.

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Key Nutrients - Carbohydrates

In short, carbohydrates are foods that provide you with energy - carbohydrates being your primary energy source. Second being fats and finally protein. Hopefully, breads, cereals, rice, pasta, fruit and vegetables being your main sources of carbohydrates throughout the day.

Broken down through the digestive process, carbohydrates are metabolised into Glucose - some going to fuel brain activity and most of the remainder stored in the liver and muscles as Glycogen.

There are three categories of carbohydrates - Monosaccharides (simple sugars), Disaccharides (dual combination of simple sugars), Polysaccharides (chain of simple sugars, Starches). Simple sugars and starches are commonly referred to as simple carbohydrates and complex carbohydrates respectively. Simple carbohydrates are foods that give a quick increase in blood sugars, complex carbohydrates giving a slow increase in blood sugars. Most food items are now labelled with a ranking system (Glycemic Index) to indentify this.

To find out more, please visit gymprofessor.com

Best regards,

GP 

The Flat Bench Press

Probably the most familiar of chest exercises and the primary compound exercise for chest workouts - the Flat Bench Press. Below are a list of the key steps you should follow to mimic correct exercise technique and what muscles are at work.

If you're confused about what gym exercises to perform and when? You should consider reviewing the sample Gym Workouts and Gym Routines.

Key Steps to performing the Flat Bench Press correctly:

For this exercise, you require a spotter.

1) Ensure that gym equipment is set up correctly - bench, bar, weights etc. The bar should be empty (free of weight) at this stage.

2) Lie down flat on the bench, sliding underneath the barbell. The bar should be resting on the lift-offs directly above your eyes. The bar should be empty (free from weight) at this stage.

3) Grip the bar with your hands roughly shoulder-width plus one hand-width on either side. Remember this grip point in correlation with the bar's knurling.

4) Inhale as you lower the bar downward to touch your mid chest - a weight will typically be drawn or lowered to the area/ muscles being worked!. At this point your arms should form a right angle (ask your spotter to check). If your arms do not, you will need to adjust your grip width accordingly. Exhale, and the press the bar up.

5) Repeat the exercise for the given number of repetitions Do not lock your elbows out at the top of the movement and do not bounce the bar off your chest.

6) Warm Up. Warm up with little or no weight, performing 3 to 4 sets of 10 reps or more, in order to lubricate joints and raise local muscle temperature.

7) For your working sets, select an appropriate weight that allows you to achieve your target repetition range in a safe and controlled manner.

Muscle worked during the Flat Bench Press:

Primary Muscles: Pectoralis Major - Mid Sternal Fibres.

Secondary Muscles: Anterior Deltoids, Triceps, Serratus Anterior, Anconeus.

Stabilizing Muscles: Lateral Deltoids, Rectus Addominis, Transversus Abdominis, Forearm Flexors...

For further chest exercises, visit the Gym Professor exercise diagram library.

Best regards,

Gym P. 

Plyometrics

For many, many, many years exercises such as bounding, hopping, & jumping, have been used with warm-up and fitness drills for various fitness disciplines and sports, often exercising muscles and mimicking movements involved in those sports or disciplines (so, sport-specific exercises). This distinct method of explosive training is nowadays generally termed "plyometrics" and plyometric drills are commonplace to help improve athletic performance.

Plyometrics is based on the theory that a muscle will contract more forcefully following a pre-stretch because, although much of the energy used to stretch the muscle is lost through heat, a certain amount of elasticity will remain, and so aid the force of the contraction, subsequently, in practice, this will enable someone having performed plyometric jumping drills for several weeks, to be able to jump higher or further than they may otherwise have done.

Unknowingly, you probably perform many plyometric exercises when training for your sport, but, as with all things, it certainly helps your development to understand what you're performing and why and, if you're not performing certain drills, perhaps your performance will improve with their inclusion into your training.

Below are examples of some plyometric exercises and drills, but, for further information, Donald Chu has written some very useful books, Jumping Into Plyometrics is a particularly easy to follow and useful handbook.

Visit www.gymprofessor.com to find more information about:

Jumps in Place

Multiple Jumps

Standing Jumps

Depth Jumps

Bounding

Medicine Ball Drills

Box Drills

Sport-Specific Plyometrics

Recovery from Plyometric Exercise

Best regards,

Gym P.