Whenever I'm talking to a new client about proper nutrition the question of whether or not to use supplements always arises. To answer that question let's first define the word supplement.
The word supplement is defined as: something added to complete a thing, make up for a deficiency, or extend or strengthen the whole. In other words, as far as diets go, supplements make up for any lack of nutrients such as vitamins, minerals, fiber, fatty acids or amino acids, that are missing or are not consumed in sufficient quantity in a person's diet. Do I personally think that supplements are necessary? You bet I do! Let me explain...
Alot of trainers, nutritionists, and other health care professionals claim that supplements are not necessary because you should be able to cover all of your nutritional bases with whole food meals. Although I agree with this way of thinking, I do find a major flaw in it. Most people don't have the time (or money) to consume 5-6 properly balanced, nutrient enriched meals every day. (And if you are following a solid nutritional program, that's exactly what you should be doing.) That's where a good supplement program fits into the equation.
There are alot of different types of supplements and the task of finding the right one for you can be sometimes overwhelming. The minute you walk into any supplement store you are immediately bombarded with the smell of foreign substances, 100% money back guarantees, and claims such as "Americas #1 Fat Burner" or "Gain 7 Pounds Of Muscle In 7 Days" from every brightly covered container on the shelves. It's enough to send any "newbie" scurrying to the hills in total surrender.
If this sounds like you then I am about to make your life a whole lot easier. In my opinion, there are supplements that are essential and should be taken on a daily basis and there are supplements that aren't exactly essential but can help you in your quest for the perfect physique. Here is my list of what I consider to be the 3 most "essential" supplements.
1. Protein - Proteins are the building blocks of lean muscle tissue. Protein intake is an essential piece of your nutritional program and should be kept at around .8-1 gram per pound of lean body mass per day. Although your daily protein intake could be easily reached with whole foods, this can be very time consuming and expensive for the average person. That is why a protein supplement is so important to your over-all health and fitness program. There are many types of protein supplements but the two we will discuss are whey and casein.
Whey is a fast acting protein that can be taken year-round. It is a necessity to take before and after workouts because of the fact that it is absorbed and digested quickly. Before, during, and after workouts whey supplies amino acids to muscles to be used as building blocks for muscle protein (lean muscle growth). On workout days take 20 grams of whey before and 20-40 grams of whey (with 40-80 grams of a fast acting carbohydrate) immediately after training.
Casein is a slow acting protein and is your best bet for your late night snack or meal because it is slow digesting and feeds your muscles gradually while you sleep, minimizing muscle wasting and promoting a higher metabolism. New research also suggests that mixing whey and casein can have positive effects on your health and wellness during the rest of the day by supplying your muscles with both a fast acting protein (to replenish low glycogen stores to your muscles) and a slow acting one (to keep your your muscles full until your next meal).
2. Multi-Vitamin/Mineral - Taking a multi-vitamin/mineral supplement makes up for any micronutrient deficiency in your diet and should be taken every day year-round. Even people with solid nutritional programs could be lacking in a few key vitamins needed for optimal health, proper functioning of the body, or lean muscle growth and fat loss, especially those who train hard. Try to find a multi that contains at least 100% DV (daily value) of Vitamin C, Vitamin D, and selenium for these vitamins and minerals have added health benefits when taken above the RDA (recommended dietary allowance). Take one with breakfast and one with dinner to make sure you're covering all your micronutrient needs.
3. Fish Oil - Fish oil contains omega-3 fatty acids which provide many health and performance benefits. All research suggest that these healthy polyunsaturated fats can enhance muscle recovery and growth, aid fat loss, increase endurance, reduce pain and inflammation, help with joint recovery, protect against heart disease and stroke, and boost brain function (this one is really important for me:). Most people will reap the benefits of this awesome supplement by taking 2-4 grams with meals twice per day (believe me: this is much easier than eating a whole bunch of salmon every day).
So the next time you go to the supplement store don't be led astray by the fancy, brightly covered containers, the 100% money back guarantees, and the unsubstantiated claims, grab these three "essential" supplements and stay healthy and fit year-round.
As Always,
Stay Motivated, Stay Fit,
Best Regards,
Andy Moses
http://ultimatephysiquept.com/
andy@ultimatephysiquept.com
(203)317-9733
Thursday, January 7, 2010
Monday, October 26, 2009
The Need For Fitness Assessments...
With the obesity rate rising every year and more and more people living sedentary lifestyles, the need for a thorough fitness assessment is greater than ever. A fitness assessment is simply a way for a fitness professional to gauge a clients fitness level and over-all condition of their kinetic chain. Although assessments will vary from trainer to trainer, they should all include three main components: general information (body fat percentage, medical/injury history, medications, fitness experience etc...),movement assessment (to pinpoint any tight, weak muscles), and a cardio assessment (to gauge the strength of the heart and lungs).
As far as the general information goes, it's pretty straight forward. As a fitness professional, I need to know in depth information about my clients to make sure their fitness program is safe and productive. Any past injuries or medications that aren't discussed ahead of time can sometimes have a negative impact on my client's safety and well being. I also discuss fitness experience at this time to make sure I am starting the client off at a level that will produce results. Starting someone off at a more advanced level than they can handle can potentially injure that client. On the other hand, starting someone off at too low an intensity will produce very limited results. In other words, this is a very important part of a fitness assessment.
Checking a client's body fat percentage has two advantages. 1. Since the primary goal of most people starting a fitness program is fat reduction, checking their body fat percentage will give a starting point for gauging future progress. 2. It will also let the health and fitness professional know if a client's weight loss is body fat or lean muscle and allow them to make adjustments to their client's exercise and nutritional program if needed.
The next part of the fitness assessment is what I believe to be the most important; the movement assessment. As a Corrective Exercise Specialist is makes me cringe when I see a trainer at a gym just throw a brand new client right into a program without knowing if they are able to move correctly or not. Any past or present injury, no matter how small, can cause a person to compensate when they move. Remember this, the body needs to move so it will always try to use the path with the least resistance. Now just imagine someone who doesn't have alot of training experience and has a bunch of movement compensations (from their sedentary lifestyle or a past injury) being told by their clueless trainer to put a barbell on their upper back and do some squats. OUCH! I think you get the picture.
Last, but certainly not least, is the cardiorespiratory assessment. This part of the assessment is simply to gauge the strength of the heart and lungs. There are many different methods one can use to do this. I personally use either the Rockport Walk Test or I simply see how quickly the client's heart rate can drop from zone to zone. These tests will give me a better understanding of the condition of my client's cardiovascular system to enable me to design a cardio program that will be at their fitness level and produce the quickest results.
In conclusion, if you are starting a fitness program for the first time or thinking about hiring a personal trainer, than do yourself a favor and get a fitness assessment (just be sure the person giving the assessment is qualified). This could not only prevent an unwanted injury, it could literally save your life.
As Always,
Stay Motivated, Stay Fit
Best Regards,
Andy Moses
Ultimate Physique PT
(203)317-9733
www.ultimatephysiquept.com/
andy@ultimatephysiquept.com
As far as the general information goes, it's pretty straight forward. As a fitness professional, I need to know in depth information about my clients to make sure their fitness program is safe and productive. Any past injuries or medications that aren't discussed ahead of time can sometimes have a negative impact on my client's safety and well being. I also discuss fitness experience at this time to make sure I am starting the client off at a level that will produce results. Starting someone off at a more advanced level than they can handle can potentially injure that client. On the other hand, starting someone off at too low an intensity will produce very limited results. In other words, this is a very important part of a fitness assessment.
Checking a client's body fat percentage has two advantages. 1. Since the primary goal of most people starting a fitness program is fat reduction, checking their body fat percentage will give a starting point for gauging future progress. 2. It will also let the health and fitness professional know if a client's weight loss is body fat or lean muscle and allow them to make adjustments to their client's exercise and nutritional program if needed.
The next part of the fitness assessment is what I believe to be the most important; the movement assessment. As a Corrective Exercise Specialist is makes me cringe when I see a trainer at a gym just throw a brand new client right into a program without knowing if they are able to move correctly or not. Any past or present injury, no matter how small, can cause a person to compensate when they move. Remember this, the body needs to move so it will always try to use the path with the least resistance. Now just imagine someone who doesn't have alot of training experience and has a bunch of movement compensations (from their sedentary lifestyle or a past injury) being told by their clueless trainer to put a barbell on their upper back and do some squats. OUCH! I think you get the picture.
Last, but certainly not least, is the cardiorespiratory assessment. This part of the assessment is simply to gauge the strength of the heart and lungs. There are many different methods one can use to do this. I personally use either the Rockport Walk Test or I simply see how quickly the client's heart rate can drop from zone to zone. These tests will give me a better understanding of the condition of my client's cardiovascular system to enable me to design a cardio program that will be at their fitness level and produce the quickest results.
In conclusion, if you are starting a fitness program for the first time or thinking about hiring a personal trainer, than do yourself a favor and get a fitness assessment (just be sure the person giving the assessment is qualified). This could not only prevent an unwanted injury, it could literally save your life.
As Always,
Stay Motivated, Stay Fit
Best Regards,
Andy Moses
Ultimate Physique PT
(203)317-9733
www.ultimatephysiquept.com/
andy@ultimatephysiquept.com
Tuesday, September 22, 2009
5 Quick Tips To Get You Fit And Healthy...
It's that time of year again. You know... the time of year when almost everyone pigs out at holiday gatherings and hides their extra weight under layers of clothing.
As a fitness professional, it amazes me how most people think that holidays and colder weather are good excuses to let themselves go and gain a bunch of weight (mostly body fat). Well, I'm here to tell you that it doesn't have to be that way.
In fact, wouldn't it be great if you actually broke this unhealthy cycle and did the total opposite and got through the holiday season without gaining a pound. Better yet... what if you were to make it through the holidays and the winter months and actually be in the best shape of your life.
With a little planning and these 5 quick tips, you will not only be beach body ready by summer, you will also be the envy of all your family and friends.
1. Get Self Motivated - This is very important! Everyone needs to first become self motivated before they can accomplish any quest. In other words, no matter how much outside support you may have, if you don't believe in yourself, every feat will be a unwanted task instead of a driven goal. Only you can make it happen.
2. Set Goals And Write Them Down - It has been proven over and over again that people who write down their goals (long term and short term) and read them every day are 80% more likely to achieve their goals. Enough said...
3. A Great Fitness Program Will Never Make Up For A Poor Diet - That's so true! I don't care if you work out 2 hours a day/7 days a week. If your diet is filled with high sugar, saturated fat filled foods then you will never reach your fitness goals. It's as simple as that.
4. Set A Specific Time To Work Out Every Day - I know how busy everyone is. Between work, family, and all the other hectic things that life throws at us, who can find time to work out everyday. You... that's who. Just make sure to designate a specific time to workout so that it becomes an everyday priority instead of something that will get done " if I have time". Regular exercise has hundreds of life long benefits.
5. Do Full Body High Intensity Circuits - If you have been reading my blog for any length of time, then you know how much this type of training can benefit you. It will not only save you hundreds of hours in the gym, it will also burn fat and grow lean muscle at the same time. More importantly, this type of training has been proven to keep your metabolic rate elevated for up to 38 hours after you workout. What exactly does this mean? It means your body will continue to burn fat for up to 38 hours after working out. Wow! Good Stuff!
Follow these five simple steps and you too can be fit and healthy all year long.
As Always,
Stay Motivated, Stay Fit
Best Regards,
Andy Moses
Ultimate Physique PT
(203)317-9733
www.ultimatephysiquept.com
andy@ultimatephysiquept.com
As a fitness professional, it amazes me how most people think that holidays and colder weather are good excuses to let themselves go and gain a bunch of weight (mostly body fat). Well, I'm here to tell you that it doesn't have to be that way.
In fact, wouldn't it be great if you actually broke this unhealthy cycle and did the total opposite and got through the holiday season without gaining a pound. Better yet... what if you were to make it through the holidays and the winter months and actually be in the best shape of your life.
With a little planning and these 5 quick tips, you will not only be beach body ready by summer, you will also be the envy of all your family and friends.
1. Get Self Motivated - This is very important! Everyone needs to first become self motivated before they can accomplish any quest. In other words, no matter how much outside support you may have, if you don't believe in yourself, every feat will be a unwanted task instead of a driven goal. Only you can make it happen.
2. Set Goals And Write Them Down - It has been proven over and over again that people who write down their goals (long term and short term) and read them every day are 80% more likely to achieve their goals. Enough said...
3. A Great Fitness Program Will Never Make Up For A Poor Diet - That's so true! I don't care if you work out 2 hours a day/7 days a week. If your diet is filled with high sugar, saturated fat filled foods then you will never reach your fitness goals. It's as simple as that.
4. Set A Specific Time To Work Out Every Day - I know how busy everyone is. Between work, family, and all the other hectic things that life throws at us, who can find time to work out everyday. You... that's who. Just make sure to designate a specific time to workout so that it becomes an everyday priority instead of something that will get done " if I have time". Regular exercise has hundreds of life long benefits.
5. Do Full Body High Intensity Circuits - If you have been reading my blog for any length of time, then you know how much this type of training can benefit you. It will not only save you hundreds of hours in the gym, it will also burn fat and grow lean muscle at the same time. More importantly, this type of training has been proven to keep your metabolic rate elevated for up to 38 hours after you workout. What exactly does this mean? It means your body will continue to burn fat for up to 38 hours after working out. Wow! Good Stuff!
Follow these five simple steps and you too can be fit and healthy all year long.
As Always,
Stay Motivated, Stay Fit
Best Regards,
Andy Moses
Ultimate Physique PT
(203)317-9733
www.ultimatephysiquept.com
andy@ultimatephysiquept.com
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