Active4less member Ryan went from skinny to fit.
For tips and motivation check out his new YouTube channel and follow him on his journey.
We are proud of Ryan and look forward to further progress.
During a training session, whether it may be resistance or cardiovascular your muscles fibers tear and break down. The repairing and rebuilding process is done with amino acids which are the building blocks of protein. These amino acids encourage a healthy recovery and muscular growth, leading to increased strength, endurance and therefore fitness levels. Protein is an essential nutrient responsible for body functions such as building of muscle tissues and cells.
The recovery process of your workout is just as, if not MORE important than the workout itself.
Protein shakes are a great way to refuel after a workout. All good protein drinks including the ones given out free on our Premier Membership give a lot of nutrition for the rebuilding process with a small amount of calories (134 to be exact). As stated above after exercise, your body needs protein nutrients (amino acids) to recover and rebuild. One thing to note is that if you are taking a protein shake just to assist with the recovery process you should always check the calories in the shake you are taking doesn’t overtake the amount of calories burnt to cause an ineffective workout this does not apply if you are ‘bulking’ (a form of training/supplementation to put on weight).
A rough ideal amount of protein to have per day would be 2x your body weight in KG in grams of protein. Meaning that on training days if you weigh 80kg you should be having a minimum of 160grams of protein just for the recovery process. If you are ‘bulking’ you probably want to consider having something in the region of 3x your body weight in grams of protein.
Many gym users have their own opinion but if I had to suggest one protein shake to Active4less members it would be a 100% whey protein shake with low sugar content. A whey protein contains high levels of the essential amino acids: arginine, histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryphtophan, valine. The 100% whey protein would have ideally 25grams of protein per serving and a decent amount of complexed carbohydrates.
If you would like any more info on the above or information on which protein shake is best suited to you feel free to reply.
Every Monday Ben will be doing a fitness Q & A on Facebook regarding certain gym topics often asked about by gym members.
If you would like any more information on the weekly topic come and find Ben at the club Friday from 16:00pm.
This weeks topic is: Cardio V Free Weights.
Question: What is more beneficial for fat loss… cardio or free weights?
Answer: The answer is both ladies and gentlemen. The key to greater results for FAT LOSS is skeletal muscle. Yes thats right ladies, get your pump on. More skeletal muscle demands more energy, therefore more calories. So if you have that extra few pounds of lean muscle tissue you are going to be burning more calories. Weight training will also increase your bone density and as we get older this decreases, especially for females. I can hear the voice of the ladies saying “i don’t want to get big and bulky” Well that will not be the case. Females do not have the male testosterone hormone which is responsible for big muscle gains. So as long as you do the correct training you will be fine. As for your cardio, its best to leave for after your weight training, using short intervals as your weapon of choice. Using a maximum of 20 sec bursts at 100% effort and min rest. This method has been scientifically been proven to raise your metabolic rate. Using cardio at a slow steady state and not using weights will cause your body to enter a catabolic stage, yes you will lose weight but you will start to eat into your muscle too. SO PEOPLE…. LETS HIT THE BENCH…….
Training methods for FAT LOSS (not weight loss)
- Big muscle groups used each session in a circuit format
- Limited rest period
- Compound moves using multiple joints, for example, squat with a shoulder press
- REP range of 10 – 12
Example workout: (male and female)
Squat with shoulder press (Bar)
Cable rows with squat
Squat with up right row and calf raise
Repeat the above circuit for 2- 3 rounds to begin with. There should be no rest between each exercise and a maximuim of 60 sec rest after each round.
This sort of workout helps raise your bodies metabolic rate and is great at shedding FAT. Well i hope you have found this blog interesting and any questions ill see you Friday from 4 PM. If not look out for next weeks BLOG.
Composes 75% Of Brain, Protects Body Organs & Tissues, Makes Up 83% Of Blood & 22% Of Bones, Helps Prevent Constipation, Helps Dissolve & Carry Nutrients & Oxygen To Cells, Lubricates Joints, Removes Waste (therefore reduces burden on liver and kidneys), Moistens Oxygen For Breathing, Helps Convert Food To Energy, Regulates Body Temperature(absorbs considerable heat with minimal change in temperature).
How much water are you drinking?
What is Energeau?
The eco-friendly alternative to bottled water and high-calorie energy sports drinks. Available in six mouth watering natural flavours as well as still and sparkling water. This light mineral drink has added vitamins and is dispensed through the high-tech energeau IQ self-service station.
A 750ml serving of energeau contains only 8 calories, less than 1g of sugar and is packed full of vitamins and minerals to help you replace what you lose through sweat.
More information can be found here: Energeau