Week 4 Results

Last month i started a training program on a medium level protein base supplement. I recorded the results of the experiment and found a slight change in body shape (Only due to the workout system i was using witch included a vast amount of cardio) but a large boost in energy levels and a rapid recovery rate also made me feel better in my day to day activities. Obviously anybody who is a serious builder will not use this product because of the balance of carbohydrates and protein. Anyone who wants to explode will require a mix of around 90-100 percent of protein and 10 percent of carbs, I suggest 100 percent whey protein concentrate.

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Weight loss basics

Weight loss is all about burning more calories than you eat. Knowing how to lose weight, such as the correct way to exercise or motivating yourself are essential for creating a weight loss program that will be most affective for you.
If you have ever tried to lose weight you know that it can be a difficult process.
You must first look at your diet. Each day on average a person must take in around 140kj per 1kg of body weight, so if someone weighs 60 kg there daily intake of kilojoules should be around 8400 kj. This is only a rough calculation as you have to take into consideration the persons daily work and exercise.
You are more likely to lose body weight by exercising more than by cutting down your food intake. Our body holds around 35,000 kj of energy per 1kg of body fat so even if you cut down your food intake, you still need to burn those extra kilojoules. When you exercise your metabolism speeds up causing your body to use more energy.

Start by changing what you eat. Instead of buying a burger and chips for lunch, have a fruit salad and yogurt. Eating a meal like fruit that has less calories means that you will have less to burn off at the end of the day. Yogurt also contains protein so it helps to satisfy your hunger.

When it comes to losing weight the worst thing that you can do is jump on the treadmill for an hour or go for a long jog. When doing long slow exercises your body is storing energy, witch if unused will be transformed into fat. To get the best results you must perform high intensity workouts where you use a large amount of energy fast. So for example 100-200 meter sprints. Or if you are at the gym, jump on the bikes or the rowing machine and go flat out at 90 percent of your body’s ability for 30 seconds. Rest for 30 seconds. Perform 6-10 sets until you are exhausted.

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Building Muscle

We all want to feel good about ourselves, those of us who want to build and strengthen muscle will sometimes find it quiet difficult under the circumstances that we do not fully understand how to achieve this the most affective way. When it comes to building muscle we must start by looking at our diet. Professional body builders eat allot of high carb meals such as pastas, rices, bread, oat meal and eat allot of lean beef because of the amount of protein it contains. Bodybuilders also drink protein shakes witch depending on the product you buy can contain all your protein needs, not only are shakes good for building muscle but they also contain all your essential and non essential amino acids so they are great for recovery, they are also a good sauce of carbohydrates witch with help to produce energy.
The next step is to decide witch parts of the body you are going to foecus on and try to find the best workout for each area. Once you have decided all your routines then work out the days of witch you are going to train, This is important because during an intense workout your muscles are traumatised and your muscle fibers tear and require twenty four to fourty eight hours to repair and recover, so you dont want to find yourself doing a hard laboured job the next day. For example:
Monday-Train
Tuesday-Rest
Wednesday Rest
Thursday- Train
Friday-rest
Saturday-Train
Sunday-Rest
There are many different ways that we can train the human body, The three major ways are. Strenght, Muscle growth and endurance. More information on these subjects can be found under Wining number number of repetitions.
We will be looking at muscle growth in this area. To get maximum muscle growth during your training always make sure you warm up and stretch first, This encourages the muscles to expand under the strain and prevents injury. Depending on the workout, the best way would be three set of reps. Set one 12 reps, set two 10 reps, set three 8 reps. change number of reps to suit you best. always rest for one minute between sets to allow oxygen and glycogen back to the muscles. always make sure that you are working out at seventy to eighty percent of your body's one repartition max (1RM) or you are just waisting your time.
Example:
Biceps curls 12-10-8 Rest 1 min between sets
Dumbbell flies-12-10-8 Rest 1 min between sets.
Bench press 10-8-8 rest 1 min between.
Remember to keep hydrated and do each rep slow for maximum affect.
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Amino Acids

Amino acids are the building blocks of proteins. When taken up into the body, the twenty one standard amino acids are either used to synthesis proteins or oxidize to urea and carbon dioxide as a sauce of energy. The body contains twenty standard amino acids.

9 Essential amino acids-Histidine, Isoleucine, Leucine, lysine, Methionine, Phenylanine, Threonine, Tryptophan and valine.


12 non essential amino acids- Alanine, arginine, aspartric acid, cysteine and cystine, glutamic acid, glutamine, glycine, orinthine, proline, serine, taurine and tyrosine.

Carbohydrates

Carbohydrates
A primary source of energy for the body for the use by our body cells. Carbohydrates are broken down into, glucose our body’s main sauce of energy. Our body breaks down carbohydrates in the process of metabolism to create energy and fuel for our body’s muscular system and organs. There are two types of carbohydrates that our body absorbs.

Simple carbohydrates Considered to be bad carbohydrates. Simple carbohydrates are sugars and can be found in foods such as most fruit and junk food. Simple carbohydrates can be broken down quickly to release energy.

Complex carbohydrates Witch are starches Found in foods such as potato, wheat, corn, rise, beans, pasta, wheat bix and so on. Our body breaks down complex carbohydrates much slower than simple carbohydrates and distributes them throughout the body to produce energy.

Simple home gym.

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Home gyms are simple, easy and can save you a lot of money. Depending on the sort of workouts you do, a simple home gym is made up of 2 dumbbells with interchangeable weights, a barbell,

medicine ball a pull up bar.

Find an area that gives you the room to move around and swing your arms. if you do not have anywhere inside the house like that simpley leave all the equiptment in an easy access area and take it out side.

If you do not want to install a pull up bar because you have no where to put it or you are simply worried about it been in the way, the easy option is to throw a old towel over a roof pillar or a tree branch.

The home gym is perfect for those who do not have time to go to the gym or do not feel comfortable training in a crowded area plus you have the benafits of not waiting for machines or showers, you can play your music loud and hard and you can do as much grunting as you like.

Muscle Fibers

Our body's muscles are made up of fibers called Myocytes witch are strands of proteins that can grab onto each other and pull.
Our muscles fibers can be broken down into 2 main types.

Slow twitch muscle fibers.
Fast twitch muscle fibers.


These 2 muscle fibers influence how our muscles respond to training and physical activities, and each contracts in a different way. on average we have about 50 percent slow twitch muscle fibers and 50 percent fast twitch muscle fibers in our body.

Slow twitch-Slow twitch muscles are more efficient at using oxygen to generate more fuel. They fire more slowly than fast twitch muscles witch means that they will fatigue slower. Slow twitch muscles are great for athletes who run marathons or ride long distances.

Fast twitch-Fast twitch muscles are better for generating short burst of energy for sprints or heavy weight lifting. however they fatigue a lot faster than slow twitch muscles. Fast twitch muscles produce the same amount of force as slow twitch muscles but fire a lot more rapidly.
Fast twitch muscles are perfect for a sprinter who needs to generate as much power and force in an instant to produce speed.