Travelling Trainers

“I’ll train on an empty stomach and burn fat!”

Well, yes and no. There is evidence to suggest that more fat is burnt when training on empty but don’t be in a hurry to bin your breakfast just yet!  If you train on empty you may not be able to finish your intended workout and therefore burn less overall calories. You also won’t be able to train at higher intensities also making you burn fewer calories. Dizzy spells associated with low blood sugar must be considered, nothing like falling off the back of a treadmill to end your workout! Try eating a meal low on calories that will provide you with enough energy for your workout. Try a fruit, or a fruit shake.

“When should I eat my meals or take my protein supplements?”

In terms of meal timing when should you eat your carbohydrates, proteins and fats? If you are looking to lose fat and drop weight you have to “earn” your carb meals. This means that you can only eat your carbohydrates such as pasta etc. AFTER your exercise. No exercise, no carbs! The reason for this is because of carb storage. There is only finite space to store carbs so anything extra is stored as fat, when we exercise we burn these carb stores and then fat stores. So it will be counter-productive to fat loss to eat carbs without exercising. Protein shakes are best taken during or after training, this period is when protein is best utilised by the muscles leading to faster repair and recovery. When eating before exercising make sure you leave enough time for the food to digest, leave at least an hour for big meals or 20 – 30 min for snacks.

“Still following the food guide pyramid? Stop walking like an Egyptian!”

The food guide pyramid was introduced to help your average person make responsible decisions on the meals they eat. However there are a few problems with this pyramid. For those are familiar with it, one will notice that there are no recommendations for serving size in grams, it only suggests for example 2 – 3 servings of meat group. Servings are subjective; your serving size could be huge when compared to someone else! Another problem is that not all fats are universally bad and not all carbs are universally good.  In comes the new and improved pyramid! Not only does this pyramid give a more reasonable amount of carbs but also gives more specific serving sizes! Included are minimum exercise requirements as well! Check out http://www.choosemyplate.gov/ which has also simplified this system into plate portions!

 

 

“Fat burners, surely something in on the shelf in the health section can’t be bad for me?”

Fat burners have different results for different people so it’s tough to really say.  However they been known to cause rapid weight gain once the fat burners are stopped (known as yo-yoing). The risks of taking fat burners outweigh any potential benefits. They act as a type of stimulant which causes vasodilation of your vessels which results in increased blood flow where oxygen can go to burn fat. They also have been said to decrease the actual size of your fat cell, the smaller the size of the cell the less fat can be stored, this is however debateable since the size of your fat cells is determined during the growth years. Due to the stimulant effect there is an increase in heart rate, again assisting in increasing blood flow, however an over elevated heart rate during and after training can get dangerous for your health. Also, we cannot always be sure of the exact ingredients in the product, it is common practice for supplement companies to fill their products with fillers and even some toxic substances! Some herbal ingredients in high enough concentrations can be quite harmful to the body. These supplements also tend to prevent a good night sleep so shouldn’t be taken after 4pm. If you are considering taking fat burners please ensure you get medical clearance first, you may have a heart condition which could be made worse by the fat burner. Simply put, the best weight loss should be achieved with a long term training programme and diet plan. Save your money and rather follow a life time of balanced eating and exercising.

“Wow, I’m tired I think I’ll just eat a bar one quickly”

Chocolate bars, particularly the delicious ones have high sugar content. Yes, that chocolate bar will provide you with some energy but the subsequent insulin response leads to what is known as a “sugar crash”. Chocolate bars are classified as high GI which means there is a greater response by insulin whereas whole wheat bread is low GI which means that there is less response by insulin. Imagine that your cells in your body have a special straw attached to them. When blood sugar gets too high, insulin is released and the cells “suck” up the sugar and then store it as a future energy reserve. The more sugar you ingest the greater the response from insulin and the more the cells “suck”. SO once the bar is digested there will be some energy available but the huge insulin response means soon you will be crashing back down. Irritability, lack of co-ordination and “out of context laughter” is a sign that your brain isn’t receiving energy. The chocolate and sugar also have a mental, feel good aspect which could account for you generally feeling better. Instead, pack a lunch bag with healthy low GI snacks such as a fruit, whole wheat sand which etc. for more sustained energy release and sugar balance.

‘Caffeine is unhealthy and coffee is only for corporate junkies’

This is not entirely true. Recent studies have indicated that there are more benefits from 2-3 cups of coffee a day due to the caffeine content than there are negative effects.

I have to state early on that there are individuals who have a caffeine tolerating enzyme, those who do not have this enzyme tend to shake after a cappuccino. One can measure your tolerance according to the effects of one cup.

A few benefits of having one or 2 cups are that caffeine facilitates fat metabolism, and this is especially good news for sportsman as fat metabolism can aid in glycogen sparing. Less glycogen usage means less fatigue in a training session.

Caffeine may increase the release of calcium that will aid in muscle contraction.

Caffeine can increase the resting metabolic rate by 10 % for several hours after consumption. This means that you will burn more calories by just waking up in the morning and having a cup of roast.

Caffeine delays the onset of fatigue during exercise due to caffeine aiding in mental alertness.

The American Cancer Society has reported no association between cancer and coffee.

Caffeine also aids in heart functions and blood circulation. Free fatty acid breakdown in adipose tissues and the release in epinephrine.

There is however those who consume way too much coffee, more than 3 cups a day may result in gastric distress, increase in blood pressure.

High dosages of coffee have been reported to break down calcium storage in bones. 1 cup of coffee can break down 5mg of calcium from bone material inside the body, but 2 tablespoons of milk will replace this amount of calcium.

 

 

‘Alcohol gives me energy o let me have my beer’

Alcohol does provide 7 Calories / g, where carbohydrates only provide 4 Calories/g and fat slightly more at 9 Calories/g. The calories from alcohol however are empty and contain no nutritional value at all.

Regarding alcohol as an energy source for exercise, there are three aspects to consider:

Alcohol does contain a relative large amount of calories and it is metabolised quite quickly. However the energy source in alcohol doesn’t get utilised to any significant extent as the body prefers carbohydrates and fats as main energy source.

Secondly, alcohol may help form fats, but no evidence exists that it does substitute for other fat sources in the body.

Thirdly, the by-products of alcohol metabolism that are released by the liver into the blood may enter the muscles but appears to be of little importance to muscles.

And lastly, even if the energy from alcohol could be used for energy, it would do so at an uneconomical fashion as the amount of oxygen required to release the calories in alcohol is more than that of carbohydrates and fat. The rate at which the body metabolises alcohol limits its use as an energy source especially if one engages in high intensity training.

 

 

‘I cant help gaining weight with age’

 

I’m sure most of you are now all familiar with the smaller 5-6 smaller meals a day principle. In short – This is why it is so important:

Your body converts the energy it needs for daily activity and chores into carbohydrates as carbohydrates provide readily available energy. The excess energy we don’t use in chores and activity gets stored as fats. There is thus a time component.

Thus, no excess energy = no fat storage necessary over time.

By keeping the meals smaller in portion size than a normal 3 times a day meal portion size, means the metabolism (the duration it takes for the food to enter the mouth until it is digested and converted into energy) will remain high as there is no need for excess energy storage over time. Here time = fat storage.

Good advice would be to follow the 80 % full rule where one only eats until 80 % full.

By combining regular training that will increase the metabolism, eating to 80 % full which will add to eating healthy more often instead of 3 larger meals a day, one can slow down the effects of metabolism deterioration.

 

 

‘If I want to lose weight, I should cut out carbs all together.

 

Cutting out carbohydrates all together will definitely result in less energy intake, and thus in the long run weight loss. This is the basis on which most protein diets are based. What they don’t tell you is that carbohydrates are essential for brain function.

High protein and no carbohydrate diets will result in mood swings and irritations after a week or so as the brain has difficulty in processing basic tasks.

When following a high protein diet, it is definitely advisable to take your essential oils and sources of omega 3, 6 and 9.

 

‘Creatine is from the devil’

 

If Creatine was illegal, we would all be in jail as it is a natural occurring substance in the body.

Creatine is mainly used in short duration high intensity activities that last 5 – 10 seconds like running away from  the neighbor’s dog or pushing the car downhill for a push start. Extra supplementation can increase this high intensity activity duration.

Creatine helps with recovery and energy during and after training.

Supplementation is done on cycled courses where the dosage is taken for a few weeks and after that Creatine usage is stopped altogether for a period of time.

It is not recommended that minors engage in Creatine usage unless prescribed by a doctor for medical reasons.

A lot of people don’t comprehend what a Personal Trainer does. With an instructor, the program is designed mainly for you. Your program is prepared to fit your objectives and ability. Your weights are set up for you. The trainer shows each exercise and refreshes your memory each time. Your form, reps and weights are observed and increased as your strength and ability allows. There is no business of you having to do guess work. A personal trainer will also know exactly when he/she has to act as a tough sergeant major or a great source of support and inspiration.

 

When you’re off to a gym, an instructor, not a certified trainer, may show you how to use the apparatus for the first time but then you are on your own. For your following visit, it is hoped that you memorized how to use the machines. You may be unaware when it is time to increase and if you push yourself too fast, that’s when injuries occur. Or when paging through the magazine and find an interesting workout plan are you doing the exercise correctly to avoid injury. These are guidelines so unless you have been working out for a while and have the basic knowledge of posture, weight ratios and correct technique, maybe a personal trainer is more advantageous. Accidents can happen during unsupervised exercises so having a personal trainer will make sure that you are using health/fitness equipment the right way. Not only does this avoid serious physical injuries, it ensures that you get the most out of your routines.

 

If you’ve been thinking about beginning an exercise program, keep in mind the benefits a trainer can add: a personalized program just for you, direction for proper form to prevent injury, confidence of knowing your development is monitored and advanced properly, support for questions, a scheduled appointment for motivation, no contract for a long period of time, personal attention for your needs and other benefits you can only get by working with a trainer.

Things to be aware of when looking for a personal trainer:

Is your trainer certified?

What is the trainer’s experience?

Do you like your trainer? Are you confident in that person’s skills and service?

Is there a cancellation policy?

1. Calves : one leg calf raise

 

Start: Stand on the ball of your non-dominant foot, on the edge of a step or raised surface area. Hook the foot around the back of the non- dominant heel holding on to the wall to keep yourself balanced.

Finish: Drop your heel on your dominant foot as low as it will go off the step then proceed to stretch out onto your tip toes.

For gorgeous lean calves do 3 sets of 10 reps and repeat twice a week.

 

2. Hamstrings: Lying hip extension.

 

Start: lie on the floor with arms beside your body, knees slightly bent and heels on a chair or bed.

Finish: Pushing up with your buttocks and tensing hamstrings, digging your heels into the bed/chair lift hips until your body forms a straight ramp that descends from your knees to your shoulders. Holding for five seconds at the top, then repeat 3 sets of 20 repetitions.

For a smoother look at the back of your legs and to lift the buttocks do this 3 times a week.

 

3. Shoulders: Alternating lateral raise

 

Start: Grab a pair of dumbbells or 2 x 500ml bottles of water, stand with feet shoulder width apart, knees slightly bent and arms out straight in a crucifix position holding the dumbbells/water.

Finish: Alternating each arm, lowering the arm to your side then raising back to the original position.

For sculptured shoulders in your summer vests try this twice a week 3sets of 20 repetitions.

 

4. Lower back: Prone superman

 

Start: Lie face down with legs straight and arms stretched over your head with palms facing the floor.

Finish: Lift arms, head, chest and lower legs off the floor simultaneously. Hold this position for 5 seconds then return to the starting position.

To help tighten and strengthen your lower back repeat this exercise twice a week doing 3 sets of 15 reps.

 

5. Abdominals/Waist: Oblique crunch

 

Start: Lie on the floor, bringing your knees up and together, then lower them gently to one side. Keeping both shoulder blades on the ground and hands behind your head.

Finish: Looking at the ceiling lift your shoulder off the floor straight up towards the ceiling crunching the rib cage slightly. Hold this for 5 seconds tightening your stomach muscles, then lower yourself back down slowly. Finish the set then swap sides.

Do this exercise every alternate day of the week in 2 sets of 20 reps.

 

6. Legs: Ski squat.

 

Start: Lean with your back against a wall, with feet slightly ahead of you.

Finish: Bend your knees to a 45 degree angle sliding your back along the wall. Holding this position for 30 seconds, tensing buttocks and quadriceps, then slide yourself back up to starting position.

This exercise should be done twice a week in 3 sets of 15 reps to get toned and tightened legs.

In a perfect world, we would go to gym at least four times a week. But every so often real life has annoying ways of interfering with procedure and putting paid to our gym visits.

 

When asking yourself “Am I getting enough?” always talk to your doctor with reference to how much exercise is right for you.

 

There are 1 440 minutes in everyday. Schedule 30 of them for physical activity.

 

Regular training is a crucial part of staying well. People who are active live longer and stay healthier. Exercise can help you preserve a healthy mass. It can postpone or prevent diabetes, some cancers and heart problems.

 

Majority adults need at least 30 minutes of moderate physical activity at least 3 – 5 days per week. Examples include walking briskly, mowing the lawn, dancing, swimming for recreation or bicycling. Stretching and weight training can also strengthen your body and improve your fitness level.

 

Circuit training has been confirmed over the years to be far more beneficial. This should be done at least 3 – 5 days per week. The term circuit training refers to the practice of carrying out different exercises one straight after the other. For instance we’ll have you do a set of leg exercises followed by a set of upper body exercises, straight after each other until you do 8 – 10 different exercises in a row. There are 2 reasons circuit training works. Firstly, by keeping you moving and cutting down the rest time among exercises, circuit training preserves an elevated heart rate during your training session, making the most of your fat burn while providing tremendous cardio vascular fitness benefits. Subsequently, circuit training keeps your workout short – you won’t squander time resting in between sets of an exercise, which means you get on with the rest of your busy life.

 

Your muscles are famished little tigers, and in order to keep them well fed, they want to burn those calories you’re ingesting. So the more muscles you have the more calories you burn up in the gym, on the job, even in bed.

 

Think about the tiny portion of time you spend exercising. Even if you exercise 4 or 5 times a day, an hour each time, that’s minimal compared to the amount of time you’re not exercising everyday. So in order to achieve the most metabolic benefit, you want to capitalize on the calories you are burning when not working out.

While majority of us who exercise are trying to lose fat as we gain muscle, there are the few who are interested in simply bulking up; which basically means eating more and training heavier in order to gain muscle weight.

 

If one is looking at carbo loading to bulk up their weight, they must make sure that this is done correctly. There are a fair amount of people that start eating everything in sight and from this things can start to fall apart, what will happen is that you will not be able to eat your quota of meals a day as you will overwork your digestive system and start gaining too much body fat.

 

For you to start gaining your weight your nutritional intake must be of a high quality, the best way to do this is through a well planned macronutrient intake. One must ensure quality of the nutrients is high thus optimizing muscle weight gain and minimizing the amount of fat you will put on.

 

The optimal time to start bulking is after a lengthy period of clean, healthy eating. This is the time where your body is the most responsive and will be far more likely to absorb all the nutrients you feed it. Another point to remember is that you shouldn’t look at doing this program if you have a body fat ratio of over 12%. Your body will also respond far quicker if your body is low as your body will be more likely to gain more muscle mass than body fat due to the low calorie period that you endured before the program.

 

In order to gain muscle, you will need to increase your carbohydrate intake to maintain your energy levels which in turn will fuel your workouts in order for the transport of amino acids from the proteins to your muscles. An important thing to remember if you want to ensure that you gain optimal muscle mass is that your intake of carbohydrates must be from the low glyceamic index, these are slow release carbs like oatmeal, potatoes, brown rice.

 

When exercising you can keep the simple carbs like liquorice, table sugar, soft drinks and plain biscuits till after your workouts as the body needs the fast release carbs and proteins to start the recovery and rebuilding process, these will also help refuel the energy stores that have been depleted by the exercise. One must try refrain fro eating carbs anytime in the evening as the body’s insulin levels drop at night and you will be more at risk of storing those carbohydrate calories. Make sure you split your carbohydrate in take to when your body would be most likely to respond to them, for instance, your first meal should be a complex low GI carb (wholegrain cereals, oats, muesli, weetbix) then post workout should be a fast release carb (liquorice, table sugar, soft drinks and plain biscuits) and the remainder of you r carbohydrates during the day.

I am sure you have come across the new “buzz” word in your local gym or running club. While minding your own business, the guy on the treadmill next to you launches into a discussion with his buddy about “functional training”. You may be wondering what is functional training and why is everyone talking about it?

Functional training mimics movements that we produce everyday such as reaching the top shelf of the supermarket for that last treat or carrying a heavy box of old magazines you just couldn’t part with. In scientific terms we describe this as training across the different planes.

Your body serves as a reference point from which all movements can be described and this reference point is divided into three planes; sagittal, frontal and transverse. Functional exercises and programmes will utilize movements that either cross all the planes or at least include exercises from the different planes.  We are referring to multi joint exercises such as squats, pull ups, push ups and lunges.

Functional training = multi joint movements

What are the benefits of multi joint exercises? These exercises incorporate multiple large muscle groups (leg and bum muscles in a lunge for an example) which means more energy is required to perform the movements. This ultimately means a greater energy expenditure which results in more fat loss! Basically you will burn more fat cells performing a sequence of lunges, pull ups and push ups than a sequence of bicep curls and leg extensions.

Larger muscle groups = more energy expenditure = quicker weight loss

Training multiply joints will also increase strength by training hard to train motor units which can only be trained with these exercises. You are basically training your nervous system to be more efficient which means stronger and faster contraction. An obvious advantage on your opponent during your social tennis match on Sunday!

 

Larger muscle groups = larger muscle recruitment = bigger stronger muscles

It is of vital importance to combine different exercises that allows your body to perform in all planes to optimal sport performance, prevent injuries and ensure optimal strength gains.

A basic example of functional training would be when engaging in a chest training day, dumbbell flys (coronal plane), cable crossovers (coronal plane), and push up with a one arm twist (transverse plane) with a push up / bench press (Sagittal plane).

Below are some examples of the common exercises in the different planes:

Sagital plane:

Forward and back lunges             leg press                              leg extensions                  Push ups/ bench

Other examples include: Squats, dumbbell front raises, Triceps dip,

Triceps kickbacks, abdominal crunches.

Coronal plane:

Side lunges        Leg abduction exercises               Leg adduction exercises               Side raises

Other examples include: Shoulder presses, Shoulder lateral raises, Chest fly, cable crossovers.

 Transverse plane:

Typical examples in the gym are:

Wood choppers                               Crunch side twist             Renegade rows                Broomstick twist

To end of the topic, one needs to remember to incorporate as much movements in different planes as possible. This will aid in faster weight loss as well as well as faster strength gains.

Single joint exercises like bicep curls, seated leg extensions and lying abdominal crunches are mainly used to strengthen one area of the body in particular and will not be scrapped completely.

Article by:

Richard Mc Wade ISSA (Fitness Nutrition, Strengthening and Conditioning), FD SCT

Hannes-Ras Loubser NSCA, CSCS, HMS