Supplements

However a manufacturer wishes to dress up a supplement - "sports supplements", "bodybuilding supplements", "diet supplements", "health supplements" - and the wonder claims associated with such supplements, you must first consider the fact that it's a supplement - something to add.

When considering the above in a food context, successful supplementation will be to fulfill your nutritional requirements. Genetic differences aside, a very basic nutritional example is anyone involved within sports. The individual's protein and overall calorific requirements will be greater than a sedentary individual of similar weight. Although they may find it easy to increase their carbohydrate and fat intake at meals, they're unlikely to consume an extra couple of chicken
breasts a day. Subsequently, although their calorie intake may've increased slightly (through largely carbohydrates and fats), their percentage of protein intake is lower, not greater. Therefore, perhaps the most common form of supplementation is that of convenient protein shakes. Again though, this is to fulfill your nutritional requirements - to have as well as, not instead of.

Fulfilling your nutritional requirements with, or without, supplementation can make a huge difference to both your training and quality of life. In short, the most important supplements will be your key nutrients, but, in certain circumstances, and depending upon your training and related goals, other supplements can be of benefit. Across the Gym Professor website (whether already or in the near future), I (Gym P) have independently addressed many aspects of diet, training and supplementation to help answer your questions and help toward your goals.

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A to Z of Supplements
Key Nutrients
Protein
Creatine

Healthy Eating

This is a difficult category to summarise, as many people term and perceive "healthy eating" to mean many different things, for example, a google search brings up search results from dieting,
the food pyramid, food recipes, lifestyle. All of these are relevant and, to some degree, are interrelated. But, I guess, in relation to myself, I (Gym P) would term healthy eating as....

"Fulfilling your nutritional requirements efficiently with a varied and balanced diet which you enjoy."

I know, not the catchiest of slogans and I'm sure I'll delete it at a later date, but to me this is largely true - healthy eating's not about being ridiculously regimented with a strict diet of certain percentages of food types and nutrients, it's about enjoying the food that you eat, but not TOO MUCH. That said, I feel it is very healthy to know more about how your body works and the role that food and exercise play to make it work more efficiently, so, please continue to peruse the gymprofessor site.

Below are a list of related sub-categories that may be of interest:

Key Nutrients
Nutrient Analysis
Diet
Food Pyramid
Balanced Plate
Traffic Light Food Labelling
Food for Growth
Food for Energy
Glycemic Index
Calories

The Power of 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 tonight 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.

Tell me more about: Minerals

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. The 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 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).

Gym Workouts and Gym Routines

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

Gym 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

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Gym Exercises
Gym Workout Routine Factors to Consider
Gym Workout Routine Upgrade Options
Advanced Training Methods
Fitness Workout Routines
Fitness & Strength Assessments