Looks like my hard work over the past few days have been worthwhile...
I'm currently thinking of ideas for a website I'm going to be setting up but in the mean time, I need some time to recover!
Thanks for reading my posts x
Showing posts with label workout. Show all posts
Showing posts with label workout. Show all posts
Wednesday, 12 February 2014
Tuesday, 11 February 2014
Exercise nutrition - Pre/Post-exercise meals
It is thought that a release of insulin will occur due to a high rise in blood glucose when GI foods are chosen before exercise. There are however feared side effects of high GI carbs, these are when the insulin causes a big fall in glucose levels before the exercise workout has begun (rebound hypoglycaemia) and also and increased rate of early glucose oxidation. It is thought that better performance in exercise occurs when glycogen sparing occurs with the low glycaemic trial. There is however no clear benefit that research has found. It is mainly thought that low GI foods and high GI foods eaten before exercise show no major differences regarding performance levels.
Drinks containing carbs are highly recommended during exercise for athletes. It has been shown that ingesting carbs is acceptable if the race/match is no longer than 90 mins, the session is longer than an hour or if a pre-exercise meal isn't possible. It can also help improve performance during exercise when consuming isotonic drinks as it delays the onset of fatigue. This can be as effective as consuming a pre-exercise meal. It is also an advantage that fluid is replaced by an isotonic drink.
In particular, during the 2 hours after a training session, the muscles are a lot more sensitive to the effects insulin produces creating a more reliable replacement for the lost glycogen. Immediate consumption of GI carbs helps the high synthesis of muscle glycogen.
The reasons why high GI (glycaemic index) carbs post-exercise are recommended is due to increased glucose availability/uptake, insulin and glycogen synthesis. There are also recommended guidelines, they are as follows: post-training = 1 gram carbohydrate per kg of body mass every 2 hours or 50 grams per meal, the 1st intake to be within 15 minutes of the workout ending and intake over a day = 7-10 grams carbohydrate per kg or 500-700 grams of carbohydrates per day.
Drinks containing carbs are highly recommended during exercise for athletes. It has been shown that ingesting carbs is acceptable if the race/match is no longer than 90 mins, the session is longer than an hour or if a pre-exercise meal isn't possible. It can also help improve performance during exercise when consuming isotonic drinks as it delays the onset of fatigue. This can be as effective as consuming a pre-exercise meal. It is also an advantage that fluid is replaced by an isotonic drink.
In particular, during the 2 hours after a training session, the muscles are a lot more sensitive to the effects insulin produces creating a more reliable replacement for the lost glycogen. Immediate consumption of GI carbs helps the high synthesis of muscle glycogen.
The reasons why high GI (glycaemic index) carbs post-exercise are recommended is due to increased glucose availability/uptake, insulin and glycogen synthesis. There are also recommended guidelines, they are as follows: post-training = 1 gram carbohydrate per kg of body mass every 2 hours or 50 grams per meal, the 1st intake to be within 15 minutes of the workout ending and intake over a day = 7-10 grams carbohydrate per kg or 500-700 grams of carbohydrates per day.
Nutrition - Vitamin & Mineral supplementation
Some supplements are made in laboratories whilst other supplements get their nutrients from foods (A and D). Supplements made in laboratories are made from natural precursors meaning they may be labelled as natural. Vitamins A, D, E and K are best from natural sources as they're in oils and fats.
Some people may think with vitamin B supplements that they are getting all the needed vitamins although this isn't always true as the supplements only contain 8-12 different types. A lot of vitamin C supplements are made in laboratories and usually are pharmaceutical grade ascorbic acid. Rutin/other analogs (minerals) help to buffer the vitamin and to increase the bioavailability in vitamin C that comes from natural foods.
With other nutrients and substances, minerals in the food appear a lot in complexes and supplements (minerals) are there in engineered complexes. Calcium hydroxyapatite is the only form of a natural food extract when it comes to the most popularly taken mineral supplement which is calcium.
Vitamins B, D, E and K are not present in multivitamins meaning that it can mislead people into thinking they are getting all their vitamins from multivitamin supplements. It's also worth noting that although vitamin supplementation can help, but they only help to support a diet and not make one.
Some people may think with vitamin B supplements that they are getting all the needed vitamins although this isn't always true as the supplements only contain 8-12 different types. A lot of vitamin C supplements are made in laboratories and usually are pharmaceutical grade ascorbic acid. Rutin/other analogs (minerals) help to buffer the vitamin and to increase the bioavailability in vitamin C that comes from natural foods.
With other nutrients and substances, minerals in the food appear a lot in complexes and supplements (minerals) are there in engineered complexes. Calcium hydroxyapatite is the only form of a natural food extract when it comes to the most popularly taken mineral supplement which is calcium.
Vitamins B, D, E and K are not present in multivitamins meaning that it can mislead people into thinking they are getting all their vitamins from multivitamin supplements. It's also worth noting that although vitamin supplementation can help, but they only help to support a diet and not make one.
Sunday, 9 February 2014
Nutrition - Saturated/Unsaturated Fats
Saturated fats have distinct properties, these are given by the chains of carbon atoms that are full or saturated with hydrogen.
There are 2 different sources that saturated fat comes from: Animal (meat, dairy, poultry and eggs) and non-animal (coconut oil and palm oil).
Different functions of saturated fat are as follows: It enhances the immune system as well as liver function and it also protects against alcohol detoxification. Another function is the provision of the energy and structural integrity to the cells as well as the ability of coconut oil that acts as an antiviral agent and an antimicrobal.
Some hydrogen atoms are not in the chain of carbons meaning they are unsaturated. The fatty acid can bend at each double bond, these double bonds are formed between 1 or more carbon atoms.
There are 2 different types of unsaturated fat: monounsaturated and polyunsaturated. Monounsaturated has a single double bond and a single bend in the molecule whilst polyunsaturated has several double bonds and several bends in the molecule.
Regarding monounsaturated fatty acids, it's been shown that diets high in monounsaturated fats lower plasma triglycerides aswell as LDL cholesterol. This is thought to reduce Coronary Heart Disease. Also, when necessary, the body's tissues can synthesise monounsaturated fatty acids from saturated fatty acids.
Monounsaturated fatty acids come from sources such as peanut oil, rapeseed oil, nuts, seeds, lard, olives/oil, avocados and beef dripping.
Again, there is no hydrogen in polyunsaturated fatty acids. There are essential fatty acids which come from omega 3 fatty acids and omega 6 fatty acids. The body is unable to synthesise these hence being an essential part of the diet.
Omega 3 fatty acids come from flax oil, pasture reared eggs, walnuts and oily fish (particularly beneficial due to the fact it shows lower blood triglyceride levels as well as cholesterol levels, and can also reduce the tendency of blood to clot, in some cases can raise HDL cholesterol, all of these are thought to lower the risk of CHD) whereas omega 6 fatty acids come from sunflower oil/seeds, sesame seeds, pumpkin seeds and safflower oil. For both omega 3 and 6 fatty acids, all of the oils need to stay unprocessed and cold pressed.
Just a few more points to cover then it's onto the micronutrients (minerals and vitamins). :)
There are 2 different sources that saturated fat comes from: Animal (meat, dairy, poultry and eggs) and non-animal (coconut oil and palm oil).
Different functions of saturated fat are as follows: It enhances the immune system as well as liver function and it also protects against alcohol detoxification. Another function is the provision of the energy and structural integrity to the cells as well as the ability of coconut oil that acts as an antiviral agent and an antimicrobal.
Some hydrogen atoms are not in the chain of carbons meaning they are unsaturated. The fatty acid can bend at each double bond, these double bonds are formed between 1 or more carbon atoms.
There are 2 different types of unsaturated fat: monounsaturated and polyunsaturated. Monounsaturated has a single double bond and a single bend in the molecule whilst polyunsaturated has several double bonds and several bends in the molecule.
Regarding monounsaturated fatty acids, it's been shown that diets high in monounsaturated fats lower plasma triglycerides aswell as LDL cholesterol. This is thought to reduce Coronary Heart Disease. Also, when necessary, the body's tissues can synthesise monounsaturated fatty acids from saturated fatty acids.
Monounsaturated fatty acids come from sources such as peanut oil, rapeseed oil, nuts, seeds, lard, olives/oil, avocados and beef dripping.
Again, there is no hydrogen in polyunsaturated fatty acids. There are essential fatty acids which come from omega 3 fatty acids and omega 6 fatty acids. The body is unable to synthesise these hence being an essential part of the diet.
Omega 3 fatty acids come from flax oil, pasture reared eggs, walnuts and oily fish (particularly beneficial due to the fact it shows lower blood triglyceride levels as well as cholesterol levels, and can also reduce the tendency of blood to clot, in some cases can raise HDL cholesterol, all of these are thought to lower the risk of CHD) whereas omega 6 fatty acids come from sunflower oil/seeds, sesame seeds, pumpkin seeds and safflower oil. For both omega 3 and 6 fatty acids, all of the oils need to stay unprocessed and cold pressed.
Just a few more points to cover then it's onto the micronutrients (minerals and vitamins). :)
Thursday, 6 February 2014
What the next few posts will be about...
Hello, just a quick update!
I've decided the next few posts are going to be about "Nutrition". The reason for this is because I'm working towards something where my memory needs to be refreshed - it also helps when working on my own diet plans which will be posted on my website when I get it sorted!
Keep eating healthily everyone and see you all tomorrow! ;)
I've decided the next few posts are going to be about "Nutrition". The reason for this is because I'm working towards something where my memory needs to be refreshed - it also helps when working on my own diet plans which will be posted on my website when I get it sorted!
Keep eating healthily everyone and see you all tomorrow! ;)
Tuesday, 28 January 2014
A brief insight to my New Diet
Hello!
So, I stated in my previous blog that I'd talk more about the skeleton and the bones in the body... well I'm going to do that tomorrow now (busy day) but I'll leave you with a picture of my dinner tonight!
I started a new diet last week. I lost around a stone in weight over Christmas and I'm looking to put that on whilst doing some not too strenuous exercise. So far it's going well... I'll be sharing my diet when I've got my website sorted which will probably be here towards the end of the year as I'm not really up to it at the moment, plus I want to see some good results to show the rest of you too to prove the diets and workouts I follow do work!
Before Christmas, I weighed around 15 stone, I've now gone down to around 14 stone (morning weight). It's ALWAYS best to weigh yourself in the morning as your body isn't carrying any food or water weight! That's the most accurate time of day to weigh yourself, unless of course you work nights!
I'm 6ft 3 too so for someone of my height and weight, the recommended amount of calories to have on a bulk is around 3300... I've cut this down to 3000 as I'm not as active as a regular person due to my M.E.
Anyway... here's the picture...
There we go... not the best presentation but it's all about getting the calories in! What's the point in a good presentation if you're going to eat it anyway??!! ;)
It tastes good!
Chicken fillets, cherry tomatoes, brown rice, spinach, feta cheese and baked potatoes. :)
Hope you're all having a great week so far!
Barry. :)
So, I stated in my previous blog that I'd talk more about the skeleton and the bones in the body... well I'm going to do that tomorrow now (busy day) but I'll leave you with a picture of my dinner tonight!
I started a new diet last week. I lost around a stone in weight over Christmas and I'm looking to put that on whilst doing some not too strenuous exercise. So far it's going well... I'll be sharing my diet when I've got my website sorted which will probably be here towards the end of the year as I'm not really up to it at the moment, plus I want to see some good results to show the rest of you too to prove the diets and workouts I follow do work!
Before Christmas, I weighed around 15 stone, I've now gone down to around 14 stone (morning weight). It's ALWAYS best to weigh yourself in the morning as your body isn't carrying any food or water weight! That's the most accurate time of day to weigh yourself, unless of course you work nights!
I'm 6ft 3 too so for someone of my height and weight, the recommended amount of calories to have on a bulk is around 3300... I've cut this down to 3000 as I'm not as active as a regular person due to my M.E.
Anyway... here's the picture...
There we go... not the best presentation but it's all about getting the calories in! What's the point in a good presentation if you're going to eat it anyway??!! ;)
It tastes good!
Chicken fillets, cherry tomatoes, brown rice, spinach, feta cheese and baked potatoes. :)
Hope you're all having a great week so far!
Barry. :)
Saturday, 18 January 2014
The functions of the Skeletal System
Hello everyone! Hope you have all had a great start to the New Year so far! :)
The Skeletal System... What better way to start off the New Year?!...
If you're interested in learning about the body then you'll find this interesting and of course it's important for Personal Trainers to know these sorts of things!
Will knowing this information affect the way you approach your workout and diet? Probably not but why is it useful to know all of this?
Well for a start the skeleton protects all of the internal organs e.g. the lungs, the heart, the brain etc etc.
It gives our body shape, if we had no bones then we'd all just be blobs, like a blob fish which isn't the prettiest of sights!
It also provides surfaces for the attachment of soft tissues such as ligaments and muscles, these muscles can pull on the bones which products joint movement meaning the skeleton will act as bio mechanical levers to allow this.
What else? Well there's 2 main functions that haven't been mentioned yet, production and storage!
So what does the skeleton produce that we haven't covered already? Well there's a few things that certain bones produce which are namely produce granular white blood cells, red blood cells, and lastly platelets from their red bone marrow.
I'm going to finish today's blog with the storage of the skeleton before moving onto the names of the bones tomorrow. (I've written a bit more than I 1st decided to!)
The skeleton stores several minerals which when required are released. These minerals include calcium and phosphorus. Lastly, triglycerides are stored in the adipocytes of yellow bone marrow. And for those who don't know, triglycerides are the main constituent of animal fats and vegetable oil. The technical term used is an "ester composed of glycerol bound to three fatty acids".
As you can see, lots of technical terms there! I won't go into them all as I could simply go on for days... and like most people find it very confusing!
Hope you found this as useful as I did and look at for the next blog in a few days.
Barry. :)
The Skeletal System... What better way to start off the New Year?!...
If you're interested in learning about the body then you'll find this interesting and of course it's important for Personal Trainers to know these sorts of things!
Will knowing this information affect the way you approach your workout and diet? Probably not but why is it useful to know all of this?
Well for a start the skeleton protects all of the internal organs e.g. the lungs, the heart, the brain etc etc.
It gives our body shape, if we had no bones then we'd all just be blobs, like a blob fish which isn't the prettiest of sights!
It also provides surfaces for the attachment of soft tissues such as ligaments and muscles, these muscles can pull on the bones which products joint movement meaning the skeleton will act as bio mechanical levers to allow this.
What else? Well there's 2 main functions that haven't been mentioned yet, production and storage!
So what does the skeleton produce that we haven't covered already? Well there's a few things that certain bones produce which are namely produce granular white blood cells, red blood cells, and lastly platelets from their red bone marrow.
I'm going to finish today's blog with the storage of the skeleton before moving onto the names of the bones tomorrow. (I've written a bit more than I 1st decided to!)
The skeleton stores several minerals which when required are released. These minerals include calcium and phosphorus. Lastly, triglycerides are stored in the adipocytes of yellow bone marrow. And for those who don't know, triglycerides are the main constituent of animal fats and vegetable oil. The technical term used is an "ester composed of glycerol bound to three fatty acids".
As you can see, lots of technical terms there! I won't go into them all as I could simply go on for days... and like most people find it very confusing!
Hope you found this as useful as I did and look at for the next blog in a few days.
Barry. :)
Wednesday, 18 December 2013
Barry's Personal Training - An Introduction
As some of you will know, I'm a qualified Personal Trainer. I've always had a very keen interest when it comes to fitness and have enjoyed learning about how it all works.
After I finished university last year, I attend a Personal Training Academy for 6 weeks where I gained my qualifications.
In that 6 weeks, I became qualified in Level 2 Fitness Instructing/Level 3 Personal Training/Gym-Based Boxing/Studio-Cycling/Circuit Training & Sports Nutrition. It was a very busy 6 weeks!
After those 6 weeks I went straight to a 2 day business course down in London and the day after I got home I started my new job as a PT (I live in the North West near Liverpool).
Unfortunately just 3 and a half weeks into my new job (the night before I was due to take my 1st spinning class) I was in hospital with severe leg pains. This resulted in me leaving my new job immediately.
At this point it was around the beginning of December and on January 10th this year I was officially diagnosed with ME(Myalgic Encephalomyelitis)/CFS(Chronic Fatigue Syndrome).
It's been a pretty tough year finding myself extremely limited in what I do. I use crutches or a walking stick nearly everywhere I go, regularly taking painkillers and having to break off several times a day to try and recuperate my energy.
So there's my story!
Despite this I've been keeping my mind active as much as I can, refreshing my memory for when I'm able to go back to work.
I'm also experimenting with my workout and diet to find the right balance between the 2 where it's effective but not too strenuous for me physically!
The reason I have started this blog is for me to talk about Health & Fitness (because I like to!) and to help people viewing this understand more about the body, especially those in a similar position to me who I have contact with through social networking.
Gradually, I'd like to go through the anatomy & physiology of the body, followed by the main principles of exercise & fitness before moving on to the nutrition.
I'll probably update this blog every 1-3 days - mainly depending on my fluctuating health!
Hope you enjoyed reading and I shall see you all soon!
Barry. :)
After I finished university last year, I attend a Personal Training Academy for 6 weeks where I gained my qualifications.
In that 6 weeks, I became qualified in Level 2 Fitness Instructing/Level 3 Personal Training/Gym-Based Boxing/Studio-Cycling/Circuit Training & Sports Nutrition. It was a very busy 6 weeks!
After those 6 weeks I went straight to a 2 day business course down in London and the day after I got home I started my new job as a PT (I live in the North West near Liverpool).
Unfortunately just 3 and a half weeks into my new job (the night before I was due to take my 1st spinning class) I was in hospital with severe leg pains. This resulted in me leaving my new job immediately.
At this point it was around the beginning of December and on January 10th this year I was officially diagnosed with ME(Myalgic Encephalomyelitis)/CFS(Chronic Fatigue Syndrome).
It's been a pretty tough year finding myself extremely limited in what I do. I use crutches or a walking stick nearly everywhere I go, regularly taking painkillers and having to break off several times a day to try and recuperate my energy.
So there's my story!
Despite this I've been keeping my mind active as much as I can, refreshing my memory for when I'm able to go back to work.
I'm also experimenting with my workout and diet to find the right balance between the 2 where it's effective but not too strenuous for me physically!
The reason I have started this blog is for me to talk about Health & Fitness (because I like to!) and to help people viewing this understand more about the body, especially those in a similar position to me who I have contact with through social networking.
Gradually, I'd like to go through the anatomy & physiology of the body, followed by the main principles of exercise & fitness before moving on to the nutrition.
I'll probably update this blog every 1-3 days - mainly depending on my fluctuating health!
Hope you enjoyed reading and I shall see you all soon!
Barry. :)
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