This is the first of a 7 day muscle building programme and has been designed specifically for one of our existing clients. Initially his goals were to improve fitness levels to be able to compete competitively in a 10k run. Now this has been achieved his next target is to build lean muscle mass and increase strength. Our client is naturally slim and has always struggled to gain weight. Through following our exercise and nutritional guidelines he will be able to achieve his weight gain goals. Below is the initial workout plan we will be following.
Time measured goals have been set and today will be the first of a 7 day plan which works with 3 days on and one off. Follow this blog each day for the whole programme.
DAY 1: Chest and Back
We will initially be doing 4 different exercises for each muscle group. Performing 5 sets of 8 reps per exercise
Back exercises – deadlift, seated row, lat pulldown & upright row
It is important that our client pushes to their limits with the weight they lift. It should be a real struggle to achieve the 5 sets of 8 reps without however compromising technique. If you are easily able to do the sets then the weight needs to be adjusted. Setting goals with the weight you lift can give your workout more purpose and keep you focussed. We will record progress during sessions and review every few weeks.
Here we are focussing on exercise however nutrition is equally important. Calorie intake will need to be increased and naturally you will crave more food and your muscles demand repair. This is where it becomes important to have prepared your meals and snacks in advance. Without doing so you are more likely to eat whatever you can find, which can obviously lead to less controlled choices.
Our client’s initial weight 154lbs we will continue to track progress on a monthly basis over a 3 month period to see developments.
From my experience and it may be completely different from yours, but from what I’ve seen people in general seem to lack protein in their diets and especially women! A lack of protein can be very problematic for people and especially for women who visit the gym on a regular basis. This article will look the key areas of protein; what protein is, the good, the bad, the facts, the fallacies and recommendations.
What is protein?
Yes your body needs carbs and fats for energy; protein has the essential role for tissue growth and repair. The body needs something called amino acids (20 to be precise), the body on it’s own can create 11 of these by itself. However, there are nine ‘essential’ amino acids the body has to gain through food consumption. The body breaks down the protein in food to create the amino acids that are the building blocks for muscle mass.
The good-
Now we know what protein actually does, let’s look at the good of consuming sufficient protein. The first is that it stabilises your energy levels and appetite. Protein blunts hunger; evidence shows that satiety, or feeling full after a meal is improved after consuming a high-protein meal. With many women on a low to moderate calorie intake, blunting hunger can be essential to sticking to your calorie intake.
Another advantage of consuming sufficient protein is that it helps you burn calories more effectively. Evidence shows that protein has the highest thermic effects of food (TEF), this is the amount of calories your body uses to process and utilise a nutrient. Your body actually uses 20-35 percent of the energy from protein consumed just to digest and absorb it, this means for every 100 calories from protein, 25-30 are burned in the digestion process, this could be the difference between fat loss and fat gain.
Another advantage of sufficient protein intake is the safeguard against the loss of muscle. In a diet with a calorie deficit comes the danger to lose muscle mass. As your calorie intake drops carbs and fats can become scarce for energy, this means that your body can turn to protein for energy. If there are insufficient amino acids available, your body will start breaking down muscle tissue in order to get individual aminos. For the women this could mean a loss in muscle mass and those curves you squatted so hard for could deteriorate.
The bad (the myths)-
I’m including the bad section along with the myths of protein as many thoughts of consuming sufficient protein that are bad tend to be myths and have been debunked through evidence.
The first being protein will cause women to look bulky. Protein along with weight training will make you stronger, which will of course lead to lean muscle gain but not a masculine physique. If you want to have those curves, glutes and thighs that Jennifer Lopez has then you’re going to need to consume protein. However, don’t worry; remember that your body contains just a fraction of the testosterone needed to build lean muscle. Even with the addition of protein, you’re not going to pack on muscle the same way your other half is. The women that you see who have very muscular physiques with 20” arms are probably using anabolic aids.
Another bad thing of high protein diet that is also a myth is that protein can cause kidney damage. This by far tops the list of most ridiculous myths of protein, its laughable when mentioned by coaches and PTs etc. This belief stemmed from the fact that individuals with PRE-EXISTING kidney damage, protein intake often had to be reduced to prevent further development of the disease. Incorrectly, this has been turned around to suggest that high-protein intakes damage the kidneys. There is at best a weak case to be made for a risk of high protein intakes of kidney function; in fact, some research actually suggests a beneficial effect of high protein intake on kidney function.
Recommendations-
The UK food standards agency suggests that adult’s daily consumption of protein should be 55g. There are 2 things wrong with this statement; 1. That is stupidly low in order to maximise the 3 advantages stated above and 2. This isn’t individual enough and different adults will require different intakes. Evidence suggests that in order to maximise the benefits of protein a minimum of 1.5g of protein per kilogram of bodyweight. If this minimum requirement is met then the 3 advantages stated above will definitely be achieved.
Protein sources-
Food
Protein Content
Quality
Beef
High
High
Chicken
High
High
Pork
High
High
Fish
High
High
Whole Egg
Moderate
High
Egg White
High
Moderate
Beans
Moderate
Moderate
Soy Beans
Moderate
Moderate
Nuts
Moderate
Moderate
Whey powder
High
High
Here is a table of protein sources. With 3-6 meals/snacks a day including at least one of these, the minimum of 1.5g per kilogram of bodyweight can easily be met.
Gym 72’s quick guide to boosting the immune system
There are lots of ways in which we can support our immune system and boost our natural defences again disease and illness. Ideally these need to become habitual, normal practise in our day to day lives.
Once we are able to embrace these changes we will benefit from increased energy and an enhanced resilience to sickness. Some other benefits include better circulation, digestion, hydration and impact on physical appearance such as healthier skin.
Please follow these simple steps:
Maintain a well balanced and healthy diet. That consists of plenty of food and vegetables. Drink lots of water and supplement where necessary
Exercise regularly, with a particular focus on cardiovascular health. You should aim to work within an aerobic training zone, where you maintain a heart rate of between 70-80% of your maximum heart rate for a minimum of 20 mins daily, or as regularly as possible (depending on current levels of fitness, age etc. )
Maintain a healthy weight
Don’t smoke
Stay well rested! Try to get at least 8 hrs of sleep every night
Reduce stress where possible
Drink alcohol in moderation
Immune boosting vitamins:
Vitamin C – found in oranges, blackcurrants, kale, kiwis & broccoli
Vitamin B6 – found in salmon, tuna, chickpeas, sweet potato, spinach
Vitamin E – found in sunflower seeds, almonds, hazelnuts, almonds, pine nuts
We are here to help. For more advice please get in touch… [email protected]
The Gym 72 Team
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