Exercise: Going Through The Motions

Today i woke up and reflected on the past few weeks of my fitness journey. Ever since stepping into the gym and deciding No More "i wish i could look like this... i wish i didn't have this... i wish i could do this.." i have learnt so many things about my body and mind. It really is a journey. For the past few days i have been daydreaming about the day i have firm glutes. It is my weak spot, so i am going to turn it into my STRONG spot. I started to think "WHY didn't i start doing squats the moment i learnt how to walk as a baby", but in actual fact i HAVE tried to work on my bum in the past. I mean, okay maybe not as hard/many times as i should have but it's not like i NEGLECTED it. Now with my perspective in the incredible benefits of lifting weights i realise my approach to how to use exercise FOR my body was a bit off the mark. Let me explain.

NB: I am going to group Leg/Glute exercises as just 'Legs'

-I was very hesitant about working out my legs because all my life i've had muscular legs. I used to walk for 8 mins up a hill from the bus stop after school to my house, and within 5seconds of this routine my calves were so muscular. My friends all had skinny legs. I used to be so envious, so i used to WANT the muscle to waste in my legs. I avoided going too heavy with weights and using a very challenging gradient/resistance on machines for this reason.

-In August i started to not give a * about other peoples legs, and just focus on mine. Once a week i started incorporating exercises that weren't going to really bulk up my legs, but would work my glutes. I started doing squats and lunges on a bosu ball without heavy weights (8kg if anything), glute bridges, leg bands, squats without heavy weights. And started incorporating the stair/stepper into my workout.

-Overtime, i started to want to use heavier weights, and so began using the Leg Press, Lunges with a 10kg --> 15kg bar, [deadlifts- back and hamstrings but also glutes], Split leg squat. etc. My gym at the time didn't have a squat rack so i couldn't really squat heavy.

- Truth is, i never TRULY felt my glutes working. I did these exercises with the mentality of just going through the motion. Now i did sweat, i did find certain reps and certain sets challenging, and occasionally had DOMS the next day, but i just assumed that by doing these exercises, i was inevitably working out my glutes. 

-This isn't the case. Anyone can pick a weight that's really heavy. Anyone can walk up high gradients on the treadmill, use the stair machine.
I realised that i used to get the ache in my Quads. My Quads had built up over time because even when i was doing exercises to target my glutes, my quads fully took over. Now even now when i work with my trainer i feel it in my quads aswell, but i ALSO feel it in my glutes. I have never really felt it in my glutes before. My quads are strong, which means any stress on my legs, the quads are quick to take over. Even with squats and leg presses, my quads would take over.

Tips

-If you want to work a muscle, you need to FEEL the muscle working. You have to put it under stress. This means using the correct form and using a weight that feels challenging. I think when people say "lift heavy" it actually is confusing. Like people used to say this to me, and i used to think WHAT IS HEAVY. what do they MEAN. To make it simple, just lift a weight that feels like its a challenge. That makes you breath out and sigh and even make funny faces after a few reps.

-If you want to grow that muscle, you need to repair the damage you've done to it by putting it under the stress of the exercise. This means eating enough protein. The recommendation to build muscle is 1.5g protein per kg of body weight per day. You are NOT going to get big and bulky. TRUST ME. Muscle takes TIME to grow. And if you are getting bigger, then it's most likely fat gain, so reassess your net calorie input (i.e. are you eating more than you are burning off).

-I almost... ALMOST.. put the blame on genetics. i thought WHY WHY can some people work out less hard than me, or even actually have the same approach and just go through the motions, yet still reap the benefits. But genetics or NOT, it's not an excuse. Your attitude and consistency will ALWAYS triumph genetics. 

-If you are like me and your quads take over your glutes, 'Pre-fatiguing- the quads before you start your glutes-focused exercise help. This means doing heavy and high rep training of an exercise that will just work the quads, till the point where they feel weak. This will help prevent them from 'taking over' when you move onto exercises for your glutes.

-FEEL THE MUSCLE. This may mean doing a more focused exercise routing with fewer exercises. This may even mean dropping the weight to a lighter one so your form is perfect. This may mean squeezing at the top of an exercise, or keeping the muscle contracted by doing pulses/half reps. This may mean using a machine and instead of strictly obeying the picture drawing/instructions it has on how to use it, and tailoring it to how it works for YOU.

I hope this helps, because i really wish someone told me this sooner. Just saying "lift heavy" means nothing. Stay focused, and keep your eyes on your goal. Don't give up, you've got this 

Olympia 2013: Bikini

Olympia 2013: Bikini: My Favs
Ok. Let me first start by saying: Wow, Wow, Wow, Wow, Wow, Wow, Wow, Wow, Wow, Wow, Wow, Wow, Wow, Wow, Wow, Wow, Wow, Wow, Wow, Wow, Wow. INSPIRATION AT ITS FINEST. If you are considering/currently training/are a bikini competitor- or for any other category of bodybuilding- JUST WOW you need to look at the pictures! Or help me build a time machine so that we can go back in time and make sure we're in Las Vegas and have tickets for it. I now can't wait for the Arnold competition! Okay, focus.
Now i am truly obsessed with Amanda Latona. Ok the word obsessed makes me sound crazy, she is just so inspirational. From watching interviews and her exercise videos, her personality is amazing. But then her body is just phenomenal. And YOU KNOW it took a thousand buckets of sweat and tears to achieve that. She is my inspiration particularly for the Glutes area! This is how she looked for Olympia 2013, and she came 6th.

Nathalia Melo was Ms Olympia Bikini 2012. She is Beautiful, and her stage presence is phenomenal. I watched a youtube video of Olympia 2013 bikini, and your eyes are drawn to her. She came 4th in this years Olympia. Amazing body and Amazing face- she looks leaner than she did last year, but overall Nathalia does have a leaner look- particularly her mid section. Oh and her glutes are also inspiring!!!!

The winner of Ms Olympia Bikini 2013 was Ashley Kaltwasser. Having looked through the pictures of the Olympia Bikini, i have to say she definitely deserved it. I was SHOCKED Amanda Latona didn't win, but that's because in my eyes she's perfect and embodies "ms bikini". HOWEVER, i recall saying - OUT LOUD- "damn", when i saw Ashley's pictures. Her body is just perfect. I mean lean and muscular, but soft and feminine. Her boobs don't look disproportionate. Her skin and tan is perfect and even. Her makeup and hair is just right. I am not surprised she won. Her story is also motivating, because she placed 10th in Arnold Classic 2013 and then went on to win OLYMPIA. This shows the importance of not giving up.

The last girl i'll talk about is Michelle Brannan. Now I have been following her on Twitter and Instagram for some time. She looks like a porcelain barbie-doll (but the natural kind, not the fake looking), and her body is always tight. She seems incredibly focused and her determination lead her to be the first Olympia Bikini girl to represent UK. That is some achievement. 

Clean Bulk: Week 2

Clean Bulk
I met with my trainer on Wednesday 18th September, and since then have begun a clean bulk. Now the reason i use the word 'clean' in reference to my bulk is that it is not me eating all the food i desire all in the name of muscle. It is a controlled diet with the aim of being in a caloric-surplus, providing my body with optimum conditions to grow muscle. Particularly my glutes ;) . This means
-Having a diet plan and sticking to it every day
-Weighing my food.
-Sources of food: Carbs: Oatmeal, Brown Rice. Protein: Chicken breast, Tuna, Salmon, Egg. Fat: Avacado (Salmon included in the meal as it is a fatty fish).
-Week to week review so to STEADILY increase my calories in a CONTROLLED way.
The goal is to increase as much muscle as possible, and minimising the amount of fat gained. Now some fat gain is inevitable, which is why i am not lifting up my top frequently to check my abs. The muscle is there- I CAN FEEL IT- it is strong and tight, but the 'ripped abs look' wont be apparent until i start cutting/my body fat % is low. I weigh myself every week- today was my 'weigh day' with my brand new scales (Amazon UK) and i am 49.9kg. This is good, because the idea isn't to put on weight drastically over the next few weeks- that would just mean i was putting on mainly fat. Any weight gain above 2lbs is most likely due to fat NOT muscle. You will REALISTICALLY only put on about 1-2lbs dry muscle in a month.
After years of eating erratically, i am PRETTY SURE i have caused some issues with my metabolism. I mean, it isn't too bad because i haven't gone up to like 60kg in a day, but what i mean is that the concept of increasing things slowly is really important. Some days i wouldn't eat till 4pm, and then go through a binge-starve cycle, other days it was just binge, other days it wasn't. If some of you had gone through this, just rest assure that the damage isn't permanent- and if you're young your body will adapt more quickly- but it will take time to get your metabolism to its optimal fat-burning state. Now the idea behind using your metabolism to your advantage is to be able to eat as much as possible (particularly carbs) without gaining weight. As your body is adaptive, after a few weeks at a certain number of calories-per-day diet, your body will get used to it. This is why if trying to lose weight, you reach a plateau and have to drop a few more calories, and if you are trying to gain muscle you have to increase a bit more. Now if you can maintain your body on a 2000 kcal diet instead of a 1200kcal diet, you have more leverage to work with. This is the importance of not rushing a process- sometime you have to step back in order to leap forwards.
Photo from this morning:

Cardio

Learning and Review: Cardiovascular Exercise

Cardiovascular Exercise: Cardio: Aerobic exercise which intends to improve the oxygen system.  The heart rate is maintained at at least 50% of its maximum level.

Some science facts:
Ways of burning glucose/sugar: 1. Aerobic (with oxygen) or 2. Anaerobic (without oxygen. leads to lactate) 

ATP: energy currency of muscle cells. 
It is produced in the mitochondria in cells ("the energy factory" of a cell). Mitochondria produce energy (ATP). Mitochondria is able to increase in size and number. Increased size and number leads to an increased availability of energy. Break down carbohydrate and fat for fuel.

Calorie = unit of energy.

Energy: 

Sources at rest: Fats 80–90%; carbohydrates 5–18% and protein 2–5%

Sources during exercise: muscle carbohydrate stores (glycogen), blood sugar, blood fatty acids, and intramuscular triacylglycerols (fat that is stored in muscle and fat tissues).

Factors: intensity and duration of exercise, the initial muscle glycogen levels, and supplementation with carbohydrates during exercise.

Typically: 
Light-Moderate use mainly glycogen, glucose and fat. 
Endurance sport relies on mainly Glycogen. 

Muscle growth (hypertrophy) occurs by satellite cells, providing there is sufficient amino acids available i.e. a positive nitrogen status by ingesting more protein than is lost. (amino acids --> protein synthesis: MUSCLE IS A PROTEIN). 

Steady State Cardio vs HIIT

Steady state/LISS:

->30minutes 

-burn calories and increase fitness/endurance. 

-low- moderate: able to hold a conversation

-e.g. walking on treadmill, riding bike

-heart rate at >65% of its maximum ability. 

-Aerobic system. 

- The muscle fibres used are Slow Twitch: Contract slowly, but keep going for a long time. 

Slow twitch fibres are red; they rely on a rich supply of oxygenated blood as they use oxygen to produce energy for muscle contraction. (AEROBIC)

Cardiac output = Heart Rate Stroke Volume

i.e. The volume of blood pumped from the heart in one minute is the sum of the number of beats of the heart per minute and the volume of blood pumped by the heart in each contraction. This enables the oxygen demands of the exercising muscles to be met.

Aerobic fitness is largely determined by Stroke Volume (which in itself is largely determined by Pre-load- i.e. how much blood is inside the ventricle). 

HIIT
-spike your heart rate (>85%)
-aim of burning fat and increasing your fitness. 
-Short sprint intervals are coupled with low-moderate intensity. (bursts of speed at your full maximum)
-Examples include alternating a sprint (for, say 15 seconds), with a slower paced walk/jog (for, say 60 seconds), doing burpees, weight lifting. 
-Anaerobic system: generates Lactate.  

- The muscle fibres used are Fast Twitch: 
Contract quickly, but rapidly get tired

Fast twitch fibres don't use oxygen to make energy, so they don't need such a rich blood supply (typically lighter in colour) (ANAEROBIC)

Calories burnt

• 15minutes of steady state cardio reads more kcal burnt than if you had done 15minutes of HIIT (alternating 1m sprint with 1m walk, for example). 
• LISS: burn calories at precise moment
• However, HIIT training is known for its 'afterburn' i.e calories are burned not only at the moment that you are exercising, but also for hours after: 24 hours. This is due to an elevated EPOC, which is the oxygen consumption - and thus caloric expenditure- after an exercise session. This has been depicted in LaForgia, Withers& Gore study whereby EPOC has a greater increase in HIIT than in steady state cardio.

Problem with endurance training:

-Body adapts to physiological stresses: Typically, 30-60minutes 3-7x week of endurance training leads to long term adaptions such as increased thickness of heart muscle, to become more effective and efficient as a pump. 

Improved cardiovascular function leads to an increased VO2 Max. 

VO2 MAX: ability to consume, distribute and use oxygen as a means to provided energy. It is a predictor of exercise performance. Increased VO2 max leads to improved exercise performance.

Having to challenge the body after it adapts (as aerobic fitness increases)

• increasing the duration of the exercise: PROBLEM: Now if you are already doing a 45 minute run, and you have to increase it to 60minutes --> boring or time consuming. 

A study by Wilson et al  showed a temporary boost in weight loss with steady state cardio, that was short-lived once the metabolism adjusted. The study also showed there was more muscle loss in steady state cardio than in HIIT. 

Another 8week study by Daussin et al showed HIIT produced physiological gains, such as an increase in VO2 Max (15% in HIIT, 9% in steady state cardio), and an overall increase in performance and health. This is supported by Helgerud et al. 

How to changing your metabolism

1. increase muscle muss
2. Increase muscle’s oxidative capacity (mitochondria: number and activity: produce ATP and burn fats)

Gibala et al: 

HIIT: increase in the number and size of mitochondria 

Burgomaster et al, MacDougall et al:

increase in oxidative enzymes within the mitochondria

In terms of Fat burning, 

Perry et al:

-increase in fat burning with HIIT in 6 weeks 

Talanian et al:

-also presented this finding but in a 2 week study. 

Horowitz & Klein:

-ncrease in fat burning with steady state cardiovascular exercise also. 

Remember: If you see a form of exercise as a chore, something you really hate the idea of doing, guess what... YOU WONT BE DOING IT FOR LONG.. you will resent it, and resent your workouts, and mentally that will hinder your progress. Do what you love and love what you do. Do what gets you pumped and rearing to go, and if that is a 30-45minute run then DO THAT and ENJOY IT and F anyone who judges. Whatever works for you will WORK and lead to results. LIFESTYLE CHANGE- not short term fixes.

Cardio: more fat burnt as fuel but this is short term. I.e. short term studies show that steady state cardio is best for fat burning.
HIIT: Due to the changes in the Mitochondria, HIIT is ultimately the best. i.e. Long term studies show HIIT has the best change in overall body fat composition.

Learning: Supplements Explained

Supplements

If you're into your fitness, or even if you're just starting out, you've probably heard the term "Supplements" a fair few times. If not, then you will after reading this. This post is dedicated to really explaining what the most common supplements are used for, because it's something a lot of people take without really knowing why. It is an unbiased review with- what i found to be- the most relevant scientific information, without having to sit and "read" it all (basically skim read and not take anything in, then get bored and press the cross on your browser). 

This picture highlights the fact that a lot of people are hesitant about introducing supplements into their diet because of the stigma around using steroids. Also, supplements are expensive, their dosage, timings of intake, and effect is still not fully known. Steroids are not part of the group of "supplements" gym-goers use as..they..are..illegal... and the ones used by some/many in the fitness/bodybuilding industry are different to the medicinal ones prescribed by doctors to treat things like arthritis (corticosteroids). The ones i will briefly mention are termed 'Anabolic Steroids'. The simple definition of Anabolic is "building up", which is the opposite of Catabolic "breaking down". Anabolic steroids are related to male sex hormones that promote growth of muscle, and along with it the development of male sexual characteristics (androgenic). Major side effects include organ damage (liver, kidney, heart). In males, they are at risk of developing breasts and shrinking of their testicles; women are at risk of facial hair growth, changes to their menstrual cycle, and a deeper voice, whilst teenagers can serious affect their growth. After looking at many pictures of bodybuilders there are some that are OBVIOUSLY taking them, and you can spot them by what looks extremely unnatrual- i.e. the human body would not be able to form this much muscle had it not have been for a little extra somethin'somethin'. And women do not have the same hormones as men do, so naturally aren't able to build that much muscle that you see in its extreme. That being said, a lot of fitness-competing federations have banned the use of steroids, and do drug checks on athletes to ensure no-one's being naughty.

Okay, enough about steroids. Now onto the commonly used/heard LEGAL supplements:

Note: "supplement"= "to enhance"; it should be used supplementary to a diet, and not to replace.

Essential= Made by the body. Non Essential= Not made by the body so requires sources for intake e.g. food 

BCA:
What is it: Essential Amino Acids: Leucine, Isoleucine, Valine.
Why is it taken: Taken with the aim of assisting/speeding up muscle recover and thus preventing the reduction of muscle size and strength.
How much is recommended: There is incomplete research about how much and how often is most beneficial. Some tablets have 200mg in each, others have 5g in each. Some say in order for it to truly be efficient you need 20g in a day.
Science behind it: When you put your muscles under tension, i.e. resistance training, that exceeds its pre-existing capacity, causes trauma to the fibres, and then thereafter they repair (by the handy work of Satellite Cells), increasing in thickness and cell-number.

Beta Alanine:
What is it: Non Essential Amino Acids. i.e. not made by the body so obtained by dietary sources including protein rich foods (e.g. chicken, fish)- we ingest 'dipeptides' which contain beta alanine.  Another source is from our liver.
Science behind it: Increased beta Alanine --> Increases Carnosine --> pH buffering --> optimal conditions for maintaing maximum muscle strength and endurance.

L-Glutamine:
What is it: An Amino Acid.
Why is it taken: Taken to prevent muscle breakdown and support muscle growth.

Creatine Monohydrate:
What is it: Made from 3 Amino Acids: Glycine, Methionine, Arginine.
Why is it taken: Taken with the aim to maximise muscle strength and size. 

Science behind it: ATP is the source of energy. Adenosine Tri-Phosphate. Tri means Three. ATP is broken down into ADP. Adenosine Di Phosphate. Di means Two. So there is a loss of a Phosphate. This phosphate is what is providing the energy to your cells. When you exercise, you are using up energy. A lot of energy. In muscle the natural occurring creatine is Creatine Phosphate. Taking CM has been proven to increase CP in muscle. CP (Creatine Phosphate) donates a Phosphate to restore the amount of energy (ATP) available. More ATP- More energy. More energy- More able to perform.

In terms of muscle mass, Creatine increases fluid within muscle cells, and this hydration promotes anabolism (building), as well as increasing the activity of cells which grow the muscle (Satellite cells)

Whey:
What is it: Fast absorbing form of protein (20minutes into your veins, 20-40 minutes for amino acid levels to peak in the blood).
Why is it taken: Taken to stimulate protein synthesis.

Casein:
What is it: Slow absorbing form of protein. Peak of amino acids in blood reached 3-4 hours from taking it.
Why is it taken: Taken to reduce protein breakdown.

CLA:
What is it: Fatty Acids.
Why is it taken: Taken with the aim of reducing fat mass by stimulating (PPAR) system to burn fat.
How much is recommended: It is advised to be taken with meals, and its recommended dosage varies considerably (3,200-6,400mg daily). Again, research is still incomplete. 

Omega 3 aka 'Fish oil': 
What is it: Essential Fatty Acid
Why is it taken: To promote a healthy immune response and joint mobility.
How much is recommended: up to 3g per day. 

Green Tea (Extract):
What is it: Tea made from leaves.
Why is it taken: Antioxidant effect is theorised to reduce muscle/joint/tendon inflammation from the free radicals released during exercise. Fat burner effect by increasing metabolism and fat oxidation.

I will do another post on pre-supplements and fat burners.

Myprotein Is a good online source of these. As is Amazon.
Holland & Barrett and many other health stores are VERY expensive.