Health and Fitness.
Discussion
Hi all PH'ers.
I've been a member here for only a short while and have just noticed the health section. I am a personal trainer based in Leeds, and graduated from a sports science degree last year. If any of you have any questions or advice about training, diet, supplements etc that you would like to ask me please feel free to post a question in this thread and I will do my best to help you. I really do enjoy helping people to achive there goals, so please don't worry about asking anything at all... I have a fair bit of free time at work when the gym is quiet!
If you want to know a bit about me, my website is on my profile
ETA: I intended this to be a Q&A kind of thread, but there is a bit of generaly chat going on too, which is absaloutely fine but if you would like to ask me a question without sifting through the thread pleae feel free to drop me an email: chris@cefitness.co.uk
I've been a member here for only a short while and have just noticed the health section. I am a personal trainer based in Leeds, and graduated from a sports science degree last year. If any of you have any questions or advice about training, diet, supplements etc that you would like to ask me please feel free to post a question in this thread and I will do my best to help you. I really do enjoy helping people to achive there goals, so please don't worry about asking anything at all... I have a fair bit of free time at work when the gym is quiet!
If you want to know a bit about me, my website is on my profile
ETA: I intended this to be a Q&A kind of thread, but there is a bit of generaly chat going on too, which is absaloutely fine but if you would like to ask me a question without sifting through the thread pleae feel free to drop me an email: chris@cefitness.co.uk
Edited by balders118 on Tuesday 11th May 18:23
MacGee said:
Whats your opinion on protein supplements...maximuscle, etc. I try to have a high protein shake after exercise...rowing/weights.
Definetly useful and have their place. Simple whey shakes are great source of protein with a high biological value (BV), (which means they get used by the body much quicker than proteins with a lower BV) your body has a high affinity for protein straight after a workout, so that is a great time to take one. This helps recovery and promotes muscle growth. They are also useful for between meals to increase your daily protein intake. Some shakes will say take 3 times per day for example. You really don't need to be taking them this often. Post workout, and maybe once in between meals really will be more than enough for most people. (assuming their diet is already relatively high protein i.e. meat and fish with meals).]
They do not work miracles as some people seem to think. Think of them simply as a very good quailty protein meal.. as that is all they are. This is also a good way of looking at them for those who worry about "risk". They really are totally safe.. no side effects... except maybe a bit of flactulance.
There are tons of different shakes out their, some with carbs (these also help recovery) some with creatine, HMB, glutamine etc. Personally I just use a simple whey protein shake, and have a banana or breakfast bar to provide some complex carbs to aid recovery.
As far as brands are concerned maximuscle are very good, but also very very expensive. I use myprotein.co.uk and their shake called true whey from their MP MAX range. Great tasting, and much better value than maximuscle. Also very high quality. If you fancy giving them a try, use this referal code to get 5% off your first order: mp22002
Hope that helps.
Chris
have just bought the maximuscle powder from sainsburys in moor allerton..they do the high protein bars too...quite nice for in between meals. First bottle was from shop near leeds markets which specialise in health supplements..to difficult to park near so mailorder seems best. only work down in chapeltown from you so may give you a call.
MacGee said:
have just bought the maximuscle powder from sainsburys in moor allerton..they do the high protein bars too...quite nice for in between meals. First bottle was from shop near leeds markets which specialise in health supplements..to difficult to park near so mailorder seems best. only work down in chapeltown from you so may give you a call.
I bought a tub from there recently as I had run out and needed some very quickly. Its very good stuff, but I think i paid £18? for the small tub, which gives you 15 sevings. The stuff I buy usually is £27, and last a good few months.The main gym I base myself in is chapel-a squash,tennis and gym club so i'm pretty close by! although I live in Yeadon. Check out my website and if you fancy giving me a call we'll sort something out!
balders118 said:
I use myprotein.co.uk and their shake called true whey from their MP MAX range. Great tasting, and much better value than maximuscle. Also very high quality. If you fancy giving them a try, use this referal code to get 5% off your first order: mp22002
Hope that helps.
Chris
+1 for myprotein. Cheap, good quality and good service.Hope that helps.
Chris
Animal said:
balders118 said:
I use myprotein.co.uk and their shake called true whey from their MP MAX range. Great tasting, and much better value than maximuscle. Also very high quality. If you fancy giving them a try, use this referal code to get 5% off your first order: mp22002
Hope that helps.
Chris
+1 for myprotein. Cheap, good quality and good service.Hope that helps.
Chris
ETA my referral code which'll earn anyone 5% discount from their first order: MP220978
Edited by LordGrover on Monday 10th May 15:45
LordGrover said:
Animal said:
balders118 said:
I use myprotein.co.uk and their shake called true whey from their MP MAX range. Great tasting, and much better value than maximuscle. Also very high quality. If you fancy giving them a try, use this referal code to get 5% off your first order: mp22002
Hope that helps.
Chris
+1 for myprotein. Cheap, good quality and good service.Hope that helps.
Chris
Hi Balders!
I've been gymming it for a couple of months now, lost over a stone (two since Christmas)
I can go every lunchtime (so 5 times a week)
But only manage to squeeze in a 55 minute session.
Would you mind giving me an idea of what I should be doing please?
Here's my current doobry...
Goal is to lose the belly. My legs are solid as a rock, i'm a bit out of proportion, always cycled, running, walking, footy, not an ounce of fat on them but I'm practically doing womens' weights on my upper body
Is what i'm doing okay?
I'd like to continue losing the belly but increase my upper body 'muscles' ( I use that term loosely )
Any ideas gratefully accepted.
Diet is reasonably good I think?
7am Ready brek with semi skimmed milk and a bit of honey
11am Half of my sarnie (today - parma ham, rocket and fresh tomatoes, brown bread)
2pm Other half of sarnie
5pm Apple
7pm Dinner (beans on toast tonight)
Cheers
DB
I've been gymming it for a couple of months now, lost over a stone (two since Christmas)
I can go every lunchtime (so 5 times a week)
But only manage to squeeze in a 55 minute session.
Would you mind giving me an idea of what I should be doing please?
Here's my current doobry...
- 500m warm up row
- Stretches
- 5 mins on cross trainer (Sweating by the end)
- 4 mins on reclined cycle (I go flat out on the last minute) Heart rate just over 90% of maximum by the end.
- Chest press (37.5kgs) 4 sets of 10 (yes I know i'm a weakling
) - Pull down (45kgs) 4 sets of 10 (struggling on the last one)
- Bicep curls (7kgs) 5 sets of 10
- Crunches 4 sets of 25 with a 30 second 'plank' between.
- Stretches
Goal is to lose the belly. My legs are solid as a rock, i'm a bit out of proportion, always cycled, running, walking, footy, not an ounce of fat on them but I'm practically doing womens' weights on my upper body
Is what i'm doing okay?
I'd like to continue losing the belly but increase my upper body 'muscles' ( I use that term loosely )
Any ideas gratefully accepted.
Diet is reasonably good I think?
7am Ready brek with semi skimmed milk and a bit of honey
11am Half of my sarnie (today - parma ham, rocket and fresh tomatoes, brown bread)
2pm Other half of sarnie
5pm Apple
7pm Dinner (beans on toast tonight)
Cheers
DB
Animal said:
NitroNick said:
Animal said:
Currently waiting for a 40lb weighted vest to be delivered...
Serious question. What is the delievery cost for that?I think it's £5.99. Parcelforce Express 24, so I'm guessing 24-hour delivery. Vest was £39.99.
Hi Dirty boy,
I'll start with diet. As you are trying to lose weight, while also developing muscle diet needs to be very strict.. as balancing those two goals is a tough job. I would say your not eating quite enough to see some proper muscle gains.. but this is where its tricky because you don't want to end up putting on fat. Carefully increase the protein in your diet, while trying to keep carbs and fats at the same level. This can be as simple as having a glass of milk with your sarny and apple. (skimmed is best... i know it doesnt taste great but just get it down nice and quick). This will help promote muscle growth as well as help imrpove recovery.
Your training.
1. You don't need to strech before a workout. A few dynamic strecthes are all you need (walking lunges, body weight squats, shoulder rotations etc. Static strecthes are actually more likely to cause you damage if your perform them before a workout than do you any good. I know, I was shocked when I first heard this.. But it is true.
2. Cardio wise you would be better off doing 10-12 minutes on one machine rather than hopping between two. Mix the machines you use up. Set a time, and try and beat it each time your in the gym so you have something to beat. You might also benefit from doing a few minutes more as you'll benfit in the belly reuctions area.
3. weights. The most reps you are doing are on your biceps, which are also the smallest muscles out of the three exercises. When you are limited to time the best thing to do is concentrate on compound exercises that work big groups of muscles. If I had to choose 3 exercises they would be Bench Press, 4 sets of 10... Bent over row, 4 sets of 10, and squats... 4 sets of ten. (This way you're not missing out any muscles and your still training your arms). No one likes training legs, but the simple fact of the matter is its very important. Your legs are a huge muscle group and training them will benfit every muscle in your body as they will stimulate large amounts of human growth hormone to be relesed into the blood stream. I cannot condone missing out legs from your training i'm afraid.
Training for an all rounded physique is far more important than having big biceps and in the long run you will look much better and benifit from it.
Abs. That quick abs blast is a good way of smashing some abs in the end of a session.
Streching is important at the end of a workout so continue with that.
If you would like to stil isolate small muscle groups (i.e. biceps) the best things for you to do is split up your workout, so you train different things on diffeent days. You can keep the cardio the same, but train different muscle groups in your weights. i.e.
Day 1. Chest and tri's. (4 stes of 10 of - Bench press, Dumbell flyes and skull crushers)
Day 2. Back and bi's (4 sets of 10 of - Bent over row, lat pull down and bicep curls)
Day 3. Shoulders and legs. (4 sets of 10 of - squats, lunges, shoulder press and lateral raise)
Day 4. chest and tri's.
Day 5. Back and bi's
And then start next week with shoulder and legs etc etc.
Understand? Hows that? You could try either the all body one, or spiltting up the weights up to you.
I'm in a bit of a rush, so dont have time to proof read... if ive missed anything or made any mistakes highlight them and ill update a bit later this evening... gotta do a circuit training class in a few minutes.
I'll start with diet. As you are trying to lose weight, while also developing muscle diet needs to be very strict.. as balancing those two goals is a tough job. I would say your not eating quite enough to see some proper muscle gains.. but this is where its tricky because you don't want to end up putting on fat. Carefully increase the protein in your diet, while trying to keep carbs and fats at the same level. This can be as simple as having a glass of milk with your sarny and apple. (skimmed is best... i know it doesnt taste great but just get it down nice and quick). This will help promote muscle growth as well as help imrpove recovery.
Your training.
1. You don't need to strech before a workout. A few dynamic strecthes are all you need (walking lunges, body weight squats, shoulder rotations etc. Static strecthes are actually more likely to cause you damage if your perform them before a workout than do you any good. I know, I was shocked when I first heard this.. But it is true.
2. Cardio wise you would be better off doing 10-12 minutes on one machine rather than hopping between two. Mix the machines you use up. Set a time, and try and beat it each time your in the gym so you have something to beat. You might also benefit from doing a few minutes more as you'll benfit in the belly reuctions area.
3. weights. The most reps you are doing are on your biceps, which are also the smallest muscles out of the three exercises. When you are limited to time the best thing to do is concentrate on compound exercises that work big groups of muscles. If I had to choose 3 exercises they would be Bench Press, 4 sets of 10... Bent over row, 4 sets of 10, and squats... 4 sets of ten. (This way you're not missing out any muscles and your still training your arms). No one likes training legs, but the simple fact of the matter is its very important. Your legs are a huge muscle group and training them will benfit every muscle in your body as they will stimulate large amounts of human growth hormone to be relesed into the blood stream. I cannot condone missing out legs from your training i'm afraid.
Training for an all rounded physique is far more important than having big biceps and in the long run you will look much better and benifit from it.
Abs. That quick abs blast is a good way of smashing some abs in the end of a session.
Streching is important at the end of a workout so continue with that.
If you would like to stil isolate small muscle groups (i.e. biceps) the best things for you to do is split up your workout, so you train different things on diffeent days. You can keep the cardio the same, but train different muscle groups in your weights. i.e.
Day 1. Chest and tri's. (4 stes of 10 of - Bench press, Dumbell flyes and skull crushers)
Day 2. Back and bi's (4 sets of 10 of - Bent over row, lat pull down and bicep curls)
Day 3. Shoulders and legs. (4 sets of 10 of - squats, lunges, shoulder press and lateral raise)
Day 4. chest and tri's.
Day 5. Back and bi's
And then start next week with shoulder and legs etc etc.
Understand? Hows that? You could try either the all body one, or spiltting up the weights up to you.
I'm in a bit of a rush, so dont have time to proof read... if ive missed anything or made any mistakes highlight them and ill update a bit later this evening... gotta do a circuit training class in a few minutes.
Animal said:
That being the case, can I go O/T and also recommend SS Healthfoods (www.sshealthfoods.com)? Have ordered lots of stuff from them past and present and found good prices and really quick delivery. Currently waiting for a 40lb weighted vest to be delivered...
For running? Push-ups?edit, right read your response, looking forward to your review
Edited by Halb on Tuesday 11th May 10:13
Here's one for you...
I'm trying to add a bit of muscle and lose a bit of fat (aren't we all?)
To aide this I'm eating protein like it is going out of fashion -
Protein shake (with water) for breakfast (straight after training) - 9.30am
Tuna/turkey salad for lunch - 13.30pm
Protein bar for afternoon snack - 4.30pm
Fish or quorn for dinner - 7.30-8pm
Maybe a snack of a weightwatchers bar or some hummus/riveta if I'm peckish.
The protein is also loaded with CLA and green tea extracts apparently.
Does that seem ok is?
My real question is my stomach has been pretty dodgy since starting this regime - about 2 weeks. Is this normal and will it settle down or do I need to make changes?
I'm trying to add a bit of muscle and lose a bit of fat (aren't we all?)
To aide this I'm eating protein like it is going out of fashion -
Protein shake (with water) for breakfast (straight after training) - 9.30am
Tuna/turkey salad for lunch - 13.30pm
Protein bar for afternoon snack - 4.30pm
Fish or quorn for dinner - 7.30-8pm
Maybe a snack of a weightwatchers bar or some hummus/riveta if I'm peckish.
The protein is also loaded with CLA and green tea extracts apparently.
Does that seem ok is?
My real question is my stomach has been pretty dodgy since starting this regime - about 2 weeks. Is this normal and will it settle down or do I need to make changes?
Animal said:
NitroNick said:
Animal said:
Currently waiting for a 40lb weighted vest to be delivered...
Serious question. What is the delievery cost for that?I think it's £5.99. Parcelforce Express 24, so I'm guessing 24-hour delivery. Vest was £39.99.
Maxf said:
Here's one for you...
I'm trying to add a bit of muscle and lose a bit of fat (aren't we all?)
To aide this I'm eating protein like it is going out of fashion -
Protein shake (with water) for breakfast (straight after training) - 9.30am
Tuna/turkey salad for lunch - 13.30pm
Protein bar for afternoon snack - 4.30pm
Fish or quorn for dinner - 7.30-8pm
Maybe a snack of a weightwatchers bar or some hummus/riveta if I'm peckish.
The protein is also loaded with CLA and green tea extracts apparently.
Does that seem ok is?
My real question is my stomach has been pretty dodgy since starting this regime - about 2 weeks. Is this normal and will it settle down or do I need to make changes?
Your diet's changed and your body is adapting. High protein intake (esp. if it's milk-based) and/or you're lactose-intolerant can cause wind. Big, frequent, stinky wind. How much protein are you ingesting each time? I've found that anything more than c.30g doesn't sit well in my stomach (see wind above). What is your total daily protein intake and how much do you weigh?I'm trying to add a bit of muscle and lose a bit of fat (aren't we all?)
To aide this I'm eating protein like it is going out of fashion -
Protein shake (with water) for breakfast (straight after training) - 9.30am
Tuna/turkey salad for lunch - 13.30pm
Protein bar for afternoon snack - 4.30pm
Fish or quorn for dinner - 7.30-8pm
Maybe a snack of a weightwatchers bar or some hummus/riveta if I'm peckish.
The protein is also loaded with CLA and green tea extracts apparently.
Does that seem ok is?
My real question is my stomach has been pretty dodgy since starting this regime - about 2 weeks. Is this normal and will it settle down or do I need to make changes?
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