What To Look For Whey Protein

Whey protein can be a very useful supplement when you cannot get enough protein from food sources such as eggs, chicken, beef etc.  It can also be very convenient after your workout to get a quick protein shake in as quickly as possible.  Regardless of which whey protein you choose, make sure that you do not consume a daily intake of 1.7g of protein per kilogram of bodyweight.  Excess protein in the body will result in you excreting the amino acids and taxing your kidneys with increased nitrogen.  Therefore, you should only take like whey protein and casein protein if your diet is already lacking in protein.  When choosing a protein powder there are some things you need to look for:

• Price, there is now point buying protein powder that is not worth the price you pay for it and if you cannot afford it you should not buy it
• High quality brand that is trusted, lab tested and gets plenty of positive feedback.
• Minimum ingredients as possible because a highly processed protein powder is probably not healthy. Choose the healthiest protein powder possible.
• High in protein (about 20g-30g depending on your individual needs).
• Low in fat (nothing much over 8g).
• Concentrate, casein or isolate are three types of protein (see below to find out which one will work best for you). 
• Optimal amino acid profile.
• Taste, there is no point in buying protein powder and not consuming it afterwards because you didn't take into consideration what the taste is like.
• Filler percentage, filler basically means any substance that is not an amino acid or protein e.g sugar.   Look for the lowest filler percentage possible.

Now we will get on to which type of protein powder will work best for you! (There are more types such as soy protein and even pea protein)

         

CASEIN PROTEIN POWDER

Casein protein is very similar to regular whey protein.  Like whey protein, casein protein comes from dairy and is the primary protein found in cow's milk.  One of its greatest strength' s.  It is best to take casein protein as part of your final meal before you go to bed because of its slow digestion time.  The reason it digests so slowly is because of a complex interaction with acids located in the stomach.  This leads to a slower release of essential proteins and amino acids.

WHEY PROTEIN ISOLATE

Whey protein isolate is created by separating components from milk.  Whey protein isolate is the quickest absorbed protein and it is best to take it post-workout.  Whey protein isolate is over 90% protein which means its fat and carbohydrate content are lower than other types of protein.  Whey protein isolate contains about 0.5 of lactose and milk fat.

WHEY PROTEIN

Whey protein is a mixture of globular proteins isolated from whey, the liquid material created as a by-product of cheese production.  If you have to choose one form of protein regular whey protein is probably your best option considering all the factors I have listed above.  

Random Fitness Facts #2

1. Dehydration can effect hand-eye coordination.
2. A 4 ounce serving of cottage cheese has about 14 grams of protein.
3.  The hamstrings have two main functions, to extend the hips and to flex the knee
4. Runners who played ball sports as kids had nearly 50% less stress fractures than those who did not, according to a study by Stanford University.
5. Physically active people have about a 60% lower risk of getting Alzheimer's disease
6. 65% of Americans don't know how to swim
7. Over 50% of world-class swimmers suffer from shoulder pain
8. There are 2 types of muscle soreness- acute and delayed.
9. No 2 muscles in your body have exactly the same function.
10. The more lean body mass you have the more calories you burn at rest
11. People who exercise consistently usually enjoy improved sleep quality.
12. As a general rule the eccentric part of an exercise causes more muscle damage than the concentric part.
13. Studies show that regular weightlifting lowers your systolic and diastolic blood pressure.
14. Muscle can never turn to fat.
15. Swimming started back in the 1st Century.

Coconut Water

 It is very important to drink at least 2 litres of water every day but should you be drinking coconut water too ? Coconut water is a clear liquid in the fruit's centre that is tapped from young and green coconuts.  Coconut water has been consumed for centuries in tropical countries.  A young green coconut is about the same size as a basketball. Coconut water has many health benefits and it is packed with nutrients but make sure you choose plain coconut water that has no added sugar, sweeteners or flavourings.  The fat content of coconut water is very low.  Coconut water is extremely hydrating and has a nice nutty taste.  The Jamaicans use it as a heart tonic and the United Nations' Food and Agriculture Organisation says it is full of natural electrolytes.  Coconut water provides plenty of the same benefits that come from sports drinks.  Even though coconut water is low in calories beware of how much calories you are taking in from coconut water because the calories add up fast if you are drinking a lot of coconut water (one 11 ounce serving of coconut water can contain up to 60 calories).   Basically coconut water is almost like a natural sports drink.  Coconut water promotes heart health and also helps to prevent kidney stones because of how high it is in potassium.  The vitamins found in coconut water include vitamins B6, C, E and K.  Research suggests that young coconut water is a good home remedy for children in the early stages of mild diarrhoea.  It contains easily digestable carbohydrates from natural sugars.  Feel free to drink coconut water but be sure not to drink too much.  Coconut water is great but you should never replace it with water completely.  Coconut water contains antioxidants that help your body fight the free radicals which are continuously trying to damage your body's systems.  Coconut water can help boost the immune system.  Coconut water is high in electrolytes which are extremely important to maintain blood volume and heart health.  Maintaining electrolyte levels can  help reduce stress (cortisol levels), fatigue and help maintain muscle relaxation.  Potassium helps counteract the effect of sodium in the body, thus helping lower blood pressure. Check this out if you are wondering where to buy some coconut water http://vitacoco.com/products/

Top 5 Most Important Pieces Of Equipment For A Garage Gym

1.  Olympic Barbell 

An Olympic Barbell will probably be the piece of equipment you use most in a garage gym (along with the weight plates on the bar).  Buying a standard barbell is a waste of time if you are serious about training, they do not last a long time and they cannot take a lot of weight.  There are seemingly endless exercises you can do with an Olympic barbell.  A 7ft bar weighs 20kg, a 6ft bar weights 15kg, and a 5 foot bar weighs 10kg (a lot of bars are said to weigh more or less than what they actually are when you weigh them.  The Central portion of the bar is knurled to help the lifter maintain a solid grip.  If you are buying an Olympic barbell or even a standard barbell make sure it comes with collars or else buy them separately.  Do not buy a low quality barbell.  Women's bars are also designed for smaller hands.

2. Weight Plates 

There is no point having a barbell without weight plates.  General hypertrophy training and strength training are made from cast iron.  If you are interested in olympic lifting buy bumper plates because if you drop regular Olympic plates you, your weights and your floor are screwed.  If you do not like the noise of regular cast iron weight plates you can buy rubber coated plates at a slightly higher price.  You can buy weight plate sets (some even come with a barbell) so you can save money.  Weight plates come in all different weights and sizes. 

3. Power Rack/Squat Rack

You need a power rack or a squat rack for heavy shoulder presses, squats and other exercises.  A power rack is definitely the better option as it has a pull up bar and spotter arms.  Spotter arms may save you from a serious injury while squatting or bench pressing.  Spotter arms allow you to bench press and squat safely.

4.  Weight Bench 

Most people wont need an adjustable bench so a flat utility bench should do the job.  The main exercise you will need a bench for is bench press.  A bench is used for a lot of hypertrophy exercises.  A low quality bench is a very bad idea.  Keep in mind the bench has to hold your bodyweight and the weight of whatever piece of equipment you are using.

5. Dumbbells

There are so many exercises that can be done with dumbbells.  Dumbbells are great tools to have as part of your gym.  Dumbbells can be more joint friendly than barbells.  Selectabells are probably the best option for a home gym and they will save you a lot of money and they take up very little space, they are easily adjustable (simply rotate the dial and lift).  Dumbbell exercises can help minimise strength imbalances. Dumbbells are safer than barbells for example if you fail a rep on bench press you can just drop them on the floor.  You can also do a lot of kettlebell exercises with a dumbbell.  

Crossfit Hero Workouts

Crossfit periodically prescribes workouts that are named in honour of soldiers, firefighters or police officers who have died in the line of duty.  Hero workouts are designed to be particularly difficult; by performing these workouts, all athletes honour the memory of the fallen hero.  This is by no means an exhaustive list, but it includes some of the better-known hero workouts.  All workouts are performed for time unless otherwise indicated.

Badger: (In honor of Navy Chief Petty Officer Mark Carter, who was killed in Iraq on December 11th, 2007) : 3 rounds of 30 squat cleans at 95lbs, 30 pull-ups and an 800 meter run

Blake: (In honor of Navy Chief Cryptologic Technician David Blake Mclendon, who was killed in Afghanistan on September 1st, 2010) : 4 rounds of 100-foot walking lunge steps with a 45lb plate held overhead, 30 box jumps (24 inches), 20 wall ball shots (with a 20lb wall ball) and 10 handstand push-ups

Bradshaw: (In honor of Army First Lieutenant Brian Bradshaw, who was killed in Afghanistan on June 25th, 2009) : 10 rounds of 3 handstand push-ups, 6 deadlifts at 225lbs, 12 pull-ups and 24 double unders

Collin: (In honor of Navy Special Warfare Operator Chief Collin Thomas who was killed in Afghanistan on August 18th, 2010) : 6 rounds of a 400m sandbag carry (with a 50lb sandbag), 12 push presses at 115lbs, 12 box jumps (24 inches) and 12 sumo deadlift high-pulls at 95lbs

Daniel: (In honor of Army Sergeant First Class Daniel Crabtree, who was killed in Iraq on June 8th, 2006)

50 pull-ups, 400 meter run, 21 thrusters at 95lbs, 800 meter run, 21 thrusters at 95lbs, 400 meter run and 50 pull-ups

Danny: (In honor of Oakland SWAT Sergeant Danny Sakai, who was killed in the line of duty on March 21st, 2009) : AMRAP in 20 minutes of 30 box jumps (24 inches), 20 push-presses at 115lbs, 30 pull-ups

DT: (In honor of USAF Staff Sergeant Timothy Davis who was killed in Afghanistan on February 20th, 2009) : 5 rounds of 12 deadlifts, 9 hang cleans, 6 push-jerks all at 155lbs

Jack: (In honor of Army Sergeant Jack Martin III, who was killed in the Philippines on September 29th, 2009) : AMRAP in 20 minutes of 10 push presses at 115lbs, 10 kettlebell swings at 55lbs, 10 box jumps (24 inches)

Josh: (In honor of Army Staff Sergeant Joshua Hager, who was killed in Iraq on February 22nd, 2007)
21 overhead squats at 95lbs, 42 pull-ups, 15 overhead squats, 30 pull-ups, 9 overhead squats and 18 pull-ups

Manion: (In honor of Marine Corps First Lieutenant Travis Manion, who was killed in Iraq on April 29th 2007) : 7 rounds of a 400 meter run and 29 back squats at 135lbs

Michael: (In honor of Navy Lieutenant Michael McGreevy, who was killed in Afghanistan on June 28th, 2005) : 3 rounds of an 800 meter run, 50 back extensions and 50 sit-ups

Murph: (In honor of Navy Lieutenant Michael Murphy, who was killed in Afghanistan on June 28th, 2005)
One mile run, 100 pull-ups, 200 push-ups, 300 squats and a one mile run (20lb weighted vest is optional)

Nate: (In honor of Navy Chief Petty Officer Nate Hardy, who was killed in Iraq on February 4th, 2008)
AMRAP in 20 minutes of 2 muscle-ups, 4 handstand push-ups and 8 kettlebell swings at 70lbs

Randy: (In honor of Randy Simmons, LAPD, who was killed in the line of duty on February 6th, 2008)
75 snatches at 75lbs

RJ: (In honor of LAPD Officer and Marine Corps Reservist Sergeant Major Robert Cottle, who was killed in Afghanistan on March 24th, 2010) : 5 rounds of an 800 meter run, 5 rope climbs (15 feet) and 50 push-ups

Roy: (In honor of Marine Corps Sergeant Michael Roy, who was killed in Afghanistan on July 8th, 2009)
5 rounds of 15 deadlifts at 225lbs, 20 box jumps (24 inches) and 25 pull-ups

       

The 6 Absolutes Of Perfect Technique

This information is sourced from the Bigger Faster Stronger book by Greg Shepard.  It is great book and a great program and the results speak for themselves.  Insist that all athletes act as coaches when coaching their teammates when spotting or performing any phase of strength and conditioning.  If you want to win, then all athletes have to be unified in helping each other become great.

The 6 absolutes of perfect technique are:

1.  Eyes on target.

2.  Use an athletic or jump stance .

3.  Be tall.

4.  Spread the chest.

5.  Align the toes

6. Align the knees 

The six absolutes should be used in the weight room by all athletes.  They also apply to stretching and sport specific skills.  They are essential for perfect form.  They encourage all coaches to use the same terminology when teaching weight training and sport specific skills.  After all how can athletes be expected to follow instructions when the instructions vary from coach to coach as this is very confusing for the athlete.  If athletes learn the 6 absolutes of perfect technique it will make it easier for them to learn new more advanced movements. The 6 absolutes should be used as tools by the coach to help improve the athlete.   Study these 6 absolutes, write them down and see the difference they will make.

1. Eyes On Target

Eyes on target is a great tool to use in the weight room especially during squats.  When an athlete looks up at the ceiling at the top of the movement (beginning the squat) everything may seem comfortable and right.  However at the bottom of the movement it is virtually impossible to look at the same point on the ceiling so therefore the eyes move, the head moves and the body moves out of position.  You should not look down at the bottom of a squat as this is very dangerous.  You should stare straight ahead at a point on the wall throughout the movement.

2. Use An Athletic Or Jump Stance

All sports require one or both of the two basic stances- the jump stance and the athletic stance.  We use the jump stance primarily when we lift from the floor e.g power clean, power snatch and hex bar deadlift.  We use an athletic stance with lifts such as the squat or the rack position in the power clean (when the bar is caught on the shoulders).  All sports use basically the same stance.  It is therefore imperative that we always squat from an athletic stance so we can access the strength and power we build from that stance.  We want these gains to be meaningful and functional.

3. Be Tall

You need to be tall all the time whether your sitting, sprinting, running, lifting or stretching.  You cant slump or lean forward outside of your center of gravity and still perform well.  Being tall produces dramatic improvements in posture.  These improvements that you make in posture will translate into better sport performance and reduced risk of injury.  In an athlete is slouching the coaches immediate response should be "be tall".  Immediately, good things will happen.  If the athlete is bending at the waist with a rounded back the quickest way to fix this problem is to say "be tall".

4. Spread The Chest

Spreading the chest and locking in the lower back work together, but you must visualise and coach both techniques.  The lower back must swoop way in into what is called a concave position.  This creates a neutral spine.  When an athlete spreads the chest the lower back will start to lock in properly to a concave position.  You will be a better athlete is the lower back is correct.  You will reduce the chance of injury.  All coaches and training partners need to say is "spread the chest". 

5. Align The Toes

You should always strive to have an athletes toes aligned or slightly pointed out for balance.  The toes should be aligned for all parts of a program,even when stretching.  If the toes are aligned it does not take very long for an athlete to experience big improvements in technique.  

6. Knees Aligned (knees over toes)

The knees must be over the toes at all times in the weight room, in every phase of strength and conditioning, in every drill and in every athletic movement.  Many times the knees will be way forward in front of the toes.  The athlete needs to learn to balance on the entire foot; the heels cannot come up.  Be tall, spread the chest, eyes on target and sit with the hips way back.  This will keep the knees aligned over the toes.  Knees that are aligned perfectly will be straight from every position.

Crossfit Workouts To Challenge Yourslef

Want to compare your fitness levels to others?  Try some of these workouts and see how you do in comparison to the elite crossfit athlete or the average crossfit athlete.  All workouts are performed for time (unless otherwise indicated).

CLASSIC CROSSFIT WORKOUTS

Annie: 

50-40-30-20-10 reps of double unders and sit ups

Angie:

100 pull-ups, 100 push-ups, 100 sit-ups, 100 squats.

Barbara:

5 rounds of 20 pull-ups, 30 push-ups, 40 sit-ups, 50 squats, rest of 3 minutes between each round

Chelsea:

30 rounds of 5 pull-ups, 10 push-ups, 15 squats, every minute on the minute

Cindy:

AMRAP in 20 minutes of 5 pull-ups, 10 push-ups, 15 squats

Crossfit Total:

Sum of single rep max (for pounds) of back squat, shoulder press, deadlift

Diane:

21-15-9 of deadlifts at 225 pounds, and handstand push-ups

Elizabeth:

21-15-9 of cleans at 135 pounds and ring dips

Eva:

5 rounds of an 800m run, 30 kettlebell swings at 70lbs, 30 pull-ups

Fight Gone Bad:

3 rounds of max reps in one minute each of wall ball shots (with a 20lb wall ball), sumo deadlift high-pulls at 75lbs, box-jumps (24 inches), push presses at 75lbs and row (for calories).  One minute rest between each round

Filthy Fifty:

50 reps of box-jumps (24 inches), jumping pull-ups, walking lunge steps, push presses at 45lbs, kettlebell swings at 35lbs, back extensions, wall ball shots (with a 20lb wall ball), knees-to-elbows, burpees and double unders

Fran:

21-15-9 of thrusters at 95lbs and pull-ups

Grace:

30 clean-and-jerks at 135lbs

Helen:

3 rounds of a 400m run, 21 kettlebells swings at 55lbs, 12 pull-ups

Isabel:

30 snatches at 135lbs

Karen:

150 wall ball shots (with a 20lb wall ball)

Kelly:

5 rounds of a 400 meter run, 30 box jumps (24 inches), 30 wall ball shots (with a 20lb wall ball)

Mary:

AMRAP in 20 minutes of 5 handstand push-ups, 10 pistols, 15 pull-ups.

Nancy:

5 rounds of a 400 meter run, 15 overhead squats at 95lbs

Nasty Girls:

3 rounds of 50 squats, 7 muscle-ups, 10 hang cleans at 135lbs

Nicole:

AMRAP in 20 minutes of a 400 meter run, max pull ups

Tabtata Something Else:

8 tabata rounds (20 seconds of work, 10 seconds of rest) each of pull-ups, push-ups, sit-ups, squats

6 Fitness Tips To Help Prevent Injury

1. Shin Guards For Box Jumps

Try wearing shin guards when doing box jumps to prevent a shin injury.

2.  Warm up

Spend at least 10 minutes doing a warm up before your workout.  This will get the blood flowing to the muscles  and it will get your heart rate up and it also prepares you mentally for the workout that is ahead. Dynamic stretching is better than static stretching for a warm up.

3. Cool down

Spending about 2 minutes cooling down after exercise can also help prevent injury.  A cool down gradually decreases the heart rate back to its normal rate.  It can help prevent fainting or dizziness (blood pooling).  Lactic acid is best gotten rid of by cooling down rather than stopping suddenly.  

4. Listen To Your Body

Listening to your body is vital.  Sometimes a day off or even a deload day or even week can help get your body back at optimal performance.  Knowing your body limits is training smart.  If you are experiencing pain for example in your shoulder you probably would be better off training your lower body or avoiding exercises that involve the use of the shoulder for upper body or exercises where you are pain free.

5. Hire A Good Personal Trainer

If you have the money to hire a good personal trainer it can help prevent injury even if you have a lot of experience of working out.  Don't just hire a personal trainer without being sure he knows what he is doing.  The personal trainer will help make sure your body is in proper alignment and you are using good form throughout your workout.  

6. Wear Proper Workout Attire

Running with shoes that are not designed for running consistently is definitely not a good idea.  You should find out which shoe is best suited to your feet. the most comfortable and durable shoe.  If your a cyclist always wear a helmet. 

Random Fitness Facts #1

1. Working out on an empty stomach is a bad idea because if you run out of energy during a workout your body will resort to burning muscle tissue instead of fat.                                                                                   2. If you are not a regular exerciser by the time your 65 you may lose up to 85% of your muscle strength.     3. The muscle in your body that can generate the most power is your jaw muscle.                                         4. Your body has about six hundred and fifty skeletal muscles and this doesn't even include cardiac and smooth muscles.                                                                                                                                          5. The smallest muscle of the body is the stapedius muscle.  This muscle is barely over one millimetre long and its function is the stabilise the stapes in your ear which protects your ear from the intense vibrations of loud sounds.                                                                                                                                               6. Studies show that regular weight lifting can increase bone strength. For women who are at most risk of brittle bones as they age this is just another reason why women should start to lift (and not very light pink dumbbells that don't even challenge you.)                                                                                                       7. Dehydration reduces muscular power and therefore is detrimental for any form of training especially weight training.                                                                                                                                          8. Only one in three children are active every day in America (average).                                                    9.  The average American has fast food 3 times per week.                                                                           10. Your body has 60,000 miles of blood vessels.
11. Just because a food company claims something is wholegrain does not mean it is healthy.
12. 80% of the people will quit after starting an exercise program.
13. 1 in every 8 Americans has been employed by the fast food company McDonald's.
14. An estimated 35% of Americans have Metabolic syndrome.
15. A certain amount of cholesterol is healthy but too much is bad for you.
16. Women have about 1/20th of the amount of testosterone that men have.
17. The body is 30% stronger during the eccentric phase of the lift.
18. The only muscle of the body that is attached at only one end is the tongue.
19. One quarter of the 206 bones in your body are located in your feet.
20. The human body has about 45 miles of nerves.  The two main types of nerves are sensory nerves and motor nerves.

Fuelling The Body Pre, During and Post Training

Carbohydrates are needed to fuel basically every activity and the amount of glycogen stores in  the muscles and your liver has a direct affect on your performance.  A high muscle-gyclogen concentration will alllow you to train optimally.  A low muscle-glycogenconcentration can lead to poor performance and early fatigue.  This means Glycogen is the most important fuel for any form of exercise.  Each different type of carbohydrate produces a different respose in the body.  High carbohydrate diets significantly increase endurance and give you a major advantage over an opponent who is on a low carbohydrate diet.  Sports nutritionalists and exercise physiologists recommend that people who reguarly exercise consume a diet which consists of a relatively high percentage of energy form carbohydrates and a relatively low percentage from fat.  In order to get the most out of your session you must make sure your pre-exercise glycogen stores are high.  If you ensure this it will help to improve endurance, help you train harder and delay exhaustion.  However this method is not always reliable as it assumes an optimal energy (calorie) intake.  It does not supply optimal carbohydrate for those with very high or low intakes.  For example, an athlete consuming 4000-5000 calories per day, 60% energy from carbohydrate (i.e 600g +) would mean that they would exceed their glycogen storage capacity.  On the other hand, for athletes taking in 2000 calories daily, a diet providing them with 60% energy from carbohydrate (i.e 600g) would not contain enough carbohydrate to maintain muscle glycogen stores.

Simple and Complex Carbs:

In practiice, many foods contain a mixture of both simple and complex carbohydrates which can make the traditional classification of foods extremely confusing. 

Simple carbohydrates are very small molecules consisting of one or two sugar units.  They comprise the monosaccharides which have one sugar unit, the monosaccharides are glucose (dextrose), fructose (fruit sugar) and galactose and the  disaccharides which consist of two sugar units which are: lactose or milk sugar (which comprises a glucose and galactose molecule joined together) and sucrose or table sugar (which comprises a glucose and galactose molecule joined together). 

Complex carbohydrats on the other hand have much larger molecules, consisting of between 10- and several-thousand sugar units (which are mostly glucose) joined together.  They include the starches, amylose, amylopectin and the and the non-starch polysaccharides (dietary fibre) e.g cellulose, hemicellulose and pectin.

Glucose Polymers and Maltodextrin:

In between simple and complex carbohydrates are glucose polymers and maltodextrin, which comprise of betweeen 3- and 10 sugar units.  They are made from the partial breakdown of corn starch in food processing.  These are widely used as bulking and thickening agents in processed foods e.g sauces,  baby foods and soft drinks.  They are also widely used in sports drinks and meal-replacement products, owing to their low sweetness and high energy density relative to sucrose.

Not All Carbohydrates Are Equal:

It's tempting to assume that simple carbohyrdrates due to their smaller molecule size can be absored by the body more quickly than complex carbohydrates and produce a large and rapid rise in blood sugar but this is certainly not true.  For example apples (which contain simple carbohydrates) proiduce a small and prolonged rise in blood sugar, despite being high in simple carbohydrates. Plenty of starch foods (which are complex carbohydrates) , such as potatoes and bread, are digested and absorbed very quickly by the body and give a rapid rise in blood sugar.  So the old notion about simple carbohyrates giving fast-released energy and complex carbohydrates giving slow released energy is misleading not true.

  

  

Top 5 Fitness Mistakes By Beginners

1.  Not seeking a mentor

How can you expect to achieve results without some sort of mentorship whether you hire a personal trainer, buy some books, do some research online, watch youtube videos etc.  You should have no problem putting money aside for the sake of your health if you are truly serious but if you are not willing to do this or simply don't have the money you can still find more than you need to know on the internet (YouTube is probably the best option).  You can achieve results much faster if you have a good personal trainer or you have aqquired the knowledge you need to know by yourself.  You will make mistakes that may set you back and you will regret it when you look back on them and think why did I do that ?  For example if an athlethe goes into the gym and does a bunch of curls and other isolation exercises they will not be performing even though they may be killing themselves in the weight room. Don't think you know it all and always question your beliefs.

You will also find there are many people who have different views on issues such as high reps vs low reps and rest times in between sets it is your job to find out which works for you better and to search for many different opinions.  Take advantage of the fact that you will build the most muscle, strength and fitness at the beginning and after a while the results will come much slower.

2. Routine Maintainence

If you have hit a plateau after two months of doing the same routine and it seems like you havn't been getting stronger for a couple of weeks and you're a beginner you might want to think about switching up your routine although the longer you are training for the slower strength and muscle gains will come.  Sometimes you have to be patient but you really have to make the decision when is time to change your routine.  After a while your body adapts to your routine or program and this is not what you want.  You have to keep your body guessing.  If you want to stick to your routine you can try implementing tools like dropsets or supersets for a period of time and hope this may work.  You should also use different equipment as your body may respond differently and you might enjoy training more. 

3. No Warm up or too short of a warmup Or Cool down 

Without a warmup you are asking you're body to work before the oxegen and blood flow reach the muscles of the body and this is never good and can lead to injury.  You should spend at least 10 minutes warming up before a workout.  Some people prefer to go through the movements that they will be doing in the workout just with lighter weights as their warmup while others choose to stretch but that really comes down to personal preference.  The idea of a warmup is to prepare the body by gradually increasing the heart rate and circulation.  A warmup will loosen your joints and it will allow oxegen to reach the muscles.  A warmup will also prepare you mentally for a workout.  You should not static stretch straight away you need to raise your body temperature first and this is where dynamic stretching comes into play.  The purpose of the cooldown is to decrease the intensity of an aerobic session and return the body to a state of rest (lowering the heart rate). The cool down is just as important as the warmup.

4. Not planning a workout

Too many times in the gym you see people strolling around the gym wondering which exercise to do next.  This can be avoided by following a decent program e.g 5x5 is a good program for a begginer to increase strength and simultaneously build muscke but should probably only be done after about 6 months because your nervous system hasn't adapted to weights yet never mind heavy weights.  I highly advise having a workout copy where you can keep track of your workouts, plan workouts ahead, rest times, reps, sets, tempo, rest times in between sets or exercises, workout duration and many other things.  If you are truly serious you will do this.

5. Quitting too early

You cannot transform your body overnight its takes plenty of consistenty and hard work do that.  If it was easy everybody would do it.  Unfortunately, many people give up training after only a short period usually because of frustration that they didn't get the results they wanted after three weeks.  Set yourself realistic short term and long term goals and judge yourself off them.  For example if you training like a bodybuilder for a few months you cannot expect to look like Kai Greene.  In my opinion this is a good thing because fitness is more than just about getting to your goal it's about the person you become along the way.  The lessons you learn, the new friends you make, the accomplishments, learning from your failures etc.  If you find yourself giviing up and starting again you simply don't want it bad enough.  You come up with an excuse but at the end of the day nobody cares about your excuses, results are the only thing that matters. You don't have the mental strength to decide between what you want now and what you want the most.  This is not nice to hear but it's the truth.  It takes time to change your body.

Main Systems of the Human Body

The systems of the human body work together as a true cooperative to maintain the health and effeciency of the body. Each system has its own function.  The exact number and extent of the body's system is controversial for example the musculoskeletal system is made up of the bones, joints and the muscles. Although these systems can be given seperate categories they all work together as a unit and each one depends on the other for physical and physiological support.  Most systems have general body tissues such as connective tissues which support, deleniate and cushion many organs.  All the systems are essential for survival except for the reproductive system.

Muscular System:

The muscles of the body work together with the skeleton to provide the pulling force for varied degress of movement. These movements range from powerful to finely tuned.  Involuntary muscles are the muscles which move mostly automatically to control internal processes of the body.  The muscles require nerves to control them and blood to keep them supplied with oxegen and energy.

Skeletal system :

The skeleton is defined as a solid framework that supports the body. The bones work as levers and anchor plates to allow for movement.  Bones also play a part in other body systems.

Nervous System :

The brain is the seat of both conciousness and creativity and through the spinal cord and nerve branches, it controls all body movements using its motor output.  The brain also receives sensory information from outside and within the body.  Much of the brains activity happens unconciously as it works with the endocrine glands to monitor and maintain other body systems.  The Nervous System can be broken down into smaller systems which are part of the nervous system such as the autonomuic nervous system which consists of the sympathetic nervous system and the parasympathetic nervous sytem. 

Endocrine System :

The glands and cells of the endocrine system produce chemical messengers called hormones e.g testosterone which circulate in the blood and other fluids.  Hormones also govern long term processes e.g growth.  The endocrine system has close links to the nervous system.

Cardiovascular System:

The most basic function of the cardiovascular system or the circulatory system is to pump blood around the body.  It supplies all organs and tissues with freshly oxegenated nutrient-rich blood.  Any waste products of cell function are removed with the blood as it leaves.  The circulatory system also transports other vital substances e.g nutrients and hormones.

Respiratory System :

The respiratorty system is the only system that is not essential for us humans to survive.  The respiratory tract and its breathing muscles carry air in and out of the lungs.  As this happens gases are exchanged the body inhales oxegen from the air while carbon dioxide waste is passed back into the air on exhalation.  A secondary function of the respiratory system is vocalization (speech).

Integumentary system:

The skin, hair and nails together form the bodys outer protective covering.  They stop hazards such as physical injury, microorganisms and radiation.  The skin also regulates the body through sweating and ahir adjustment. A layer of fat under the skin acts as an insulator, an energy store and a shock absorber.

Lymph and Immunity System:

The immune systems inticate and interrelationships of physical, celllular and chemical defences provide crucial resistance to many threats e.g infectious diseases.  The slowly circulating lymph fluid helps to distribute nutrients and also collects waste.  It also delivers immunity-providing white blood cells when needed.

Digestive System:

The process of digestion has many stages.  The digestive tract's nine metres of tubing which runs from mouth to anus has a compolex range of functions. It chops and chews food, stores the food and then digests it. It then eleminates the waste and passes nutrients up to the liver. Healthy digestion depends on the proper functioning of the immune and digestive systems.

Reproductive System:

Unlike any other system the reproductive system is not essential for maintaining life and it differs dramtically between male and female. It only functions for part of the human life span. 

Omega-3

Omega-3 refers to Omega-3 fatty acids. Fatty acids are the building blocks of fats. Fats are vital nutrients and should be in all of our diets but fats from healthy sources such as nuts, fish, avocados, cheese, whole eggs, grass fed butter, etc. Omega-3 comes from both plant and animal sources. Marine animals such as fish provide Eicosapentaenoic acid (E.P.A) and Decosahexaenoic acid (D.H.A) which are promoted for their protective effects on the heart. Flaxseed, chia seeds and a small amount of other foods provide you with Alpha- linoleic acid (ALA). (E.P.A) and D.H.A) are the most important sources of Omega-3 while (A.H.A) will provide you with very little Omega-3 because (A.L.A) is converted in the (D.H.A) and (E.P.A) in your body at a very low ratio. This processs only happens when there are sufficent enzymes. This essentially means you should consume Omega-3 from animal sources but plant based foods which contain Omega-3 are not harmful or unhealthy by any means in fact Chia seeds are a superfood.(D.H.A) can affect your childs learning abilities and behaviour in a positive way. I once read about a study on achild who had very bad hand writing before taking an Omega-3 supplement every day for a month and the childs handwriting improved dramitacally. Laqck of Omega-3 has been found to contribute cancer and heart disease. Statistics are showing lack of Omega-3 may be the cause of almost 100,000 deaths every year. Most women have major deffiencies in Omega-3.Omega-3 can reduce the risk of abnormal heart rythm.The AHA says taking up to 3g of fish oil a day in supplement form is considered safe but this figure will vary for different people as we all have different nutritional needs. I would advise you talk to your doctor if you are considering taking any more than 3g of fish oil (in supplemantation form). For people with very high triglyceride levels perscription Omega-3 preparations are also available. Overall Omega-3 is extremely healthy and if you are Omega-3 defficient you are losing out on the benefits of this fatty acid. Omega-3 supplements are arguably the most important supplents of all.

The Importance of Meditation

Meditation is a way to reduce stress by concentrating on your breathing and eleminating all the thoughts in your mind temporalily. Meditation is free it does not cost you anyhting yet it has many benfits so why not give it a try ? Meditation has spiritual, mental and physical benefits.The benfits of meditation are both immediate and long term. Even if you are thinking throughout your meditation you are still recieving the benfits of meditation. Meditation can increase testosterone by reducing stress levels so you can make more gains and it also helps boost your metabolism so you can lose weight quicker and it increases your energy levels ! If you have a busy schedule even a few minutes of meditation is much better than none. In meditation we are in a state of restful alertness that is great for the body and the mind. Meditation reduces the risk of heart disease by up to 50% and other diseases.  Meditation can also improve memory recall. This information is all based on scientific studies. Meditation increases immune function. Meditation can lower inflammation and decrease pain.  It helps control your emotions which is very important for athlete's ( if you don't want to be sent off because of your actions). More importantly it leads to a better overall life and helps you appreciate it more.  Meditation can bring about a true personal transformation. To achieve the true benefits of meditation regular practise is definately necessary.

Misleading fitness content

Nowadays you must be very careful about which fitness content you choose to view as there is so much  misleading content  such  as  light weights "tone" your body when nothing could be  further  from the truth . Women should lift heavy  too  !  This really annoys me because it leads to many people  quitting on their goals  when they were destined  not to achieve them  because of this bad advice they have been given. I once watched  a programme on  television talking about getting fit. For the new year just out of curiosity. Anyway  the instructor said it only takes  three weeks to tone your arms .  A  good rule  to follow is any  time you  hear the word tone turn your attention to something that's not wasting your time. If it was true everyone would have '"toned arms".  As. Eric  Thomas says if it was easy everybody would do but that's the great thing about fitness you have to work to achieve your goals and the person you become in the process is a person who can achieve any goal and it translates into other aspects of your life. I have experienced it myself. You can't achieve a goal like having 22 inch arms in a very short period of time but there are things you can do to achieve your goal in a shorter period of time. The most important thing is to recognise the misleading content. Books are usually the best option. The morel of the story is you can achieve almost any goal but be careful where you look for content to try and help you achieve it some videos on YouTube are extremely misleading.

Pattern Overload 

Most people think that the best way to improve a certain skill involves in their sport with weight performing the same movement.  For a tennis player might be swinging a dumbell in the same motion as they would on the court or for a baseball player swinging a weighted bat. In most cases this is not training smart. Take a boxer for example if he punches a bag  500 times a day and then he goes into the gym picks up two dumbells and performs the same movement using the dumbells for resistance.  However this has a high possibility of leading to PATTERN OVERLOAD.

Pattern overload is the mechanical breakdown of soft tissue from repeated patterns of movement.

Pattern overload can affect sport by continually stressing the tendons, ligaments and connective tissues in the same type of motor patttern over and over again .  My point being is pattern overload causes instability in the joint which eventually leads to INJURY a nightmare for any athlete. You may even need surgery.

However this does not mean you shouldn't go to the gym or practise your sport scefic skill as this is necessary for maximum performance. Here is a list of things you should do at the gym

• For someone who performes a pushing movement countless times such as a boxer they should not be doing a lot of pushing movements especially horizontal pushing movements and they should do more pullling movements for the area where they perform a punch e.g dumbell row 
• Do not use machines- machines do not allow the body to move in it's natural range of motion. They do not allow the nervous system the freedom it needs to prevent the working joints and soft tissues from injury. Machines are one of the main causes of pattern overload. e.g a regular bench press vs a smith machine bench press
• Don't stretch the muscle in the direction of the pattern you reguarly perform but stretch it the opposite way 

The scientific concepts of neuromuscular isolation and intramuscular loading make sense with regard to building muscle and therefore bodybuilders have a great reliance of machines. However strength coaches and personal trainers have only just begun to realise a strong correlation between machine training and musculoskeletal injuries. Machine training if used at alll in any training program needs to be periodized and well structured in order to prevent Pattern Overload.

A good source of information about pattern overload is Elliot Hulse's strength camp videos about Patttern Overload on youtube. Hope you found this easy to understand.