Wow, so much has happened since our last edition it's hard to know where to start. But with Spring only a few weeks away, many of your are coming out of hibernation with lots of enthusiasm and questions on how to best reach you health and fitness goals sooner. We hope that by sharing our passion, knowledge and experience we can get you started in the right direction and make your hard work and effort more rewarding.
WHEY PROTEIN -
WHAT IS IT AND WHERE DOES IT COME FROM?
People commonly use whey as supplementation, alongside resistance exercise, to help improve muscle protein synthesis and promote the growth of lean muscle mass. But like many of the foods we eat, most of us have no idea where it comes from. Well here's a secret, regardless of what brand of whey protein you buy, the raw protein is all the same quality and from the same places, cheese factories!
That's right, raw milk is brought in and the curds are allowed to rise to the surface to be removed for cheese production and the white watery stuff left over is the whey, hence curds and whey. The curds are mostly fats while the whey contains the proteins.
Milk is made of two proteins, casein and whey. Whey protein is considered a complete protein as it contains all 9 essential amino acids and has what is known as a "high biological value". It has a low lactose content and is generally well tolerated by the digestive system.
Initially the raw whey protein is know as Whey Concentrate and is the starting point for other, more refined forms of whey protein like Isolate and Hydrolyzed being the best known. These other forms of whey protein, although similar in many ways, each have their own characteristics such as rate of digestion. In our next issue we will look at some of the more popular forms of whey protein and explain how they differ from each other, which ones are best for you and when and how much to consume.
Last Tuesday 8th October Rhys from Nutrition Warehouse Rothwell was kind enough to spend a couple of hours in our North Lakes club assisting our members with their supplement questions and tasting many of their products. Call in and see Rhys when you next need supplements or advice at the Zone Shopping centre in Rothwell.
FUNCTIONAL TRAINING CLASSES ARE NOW AVAILABLE IN BOTH OUR NORTH LAKES AND DECEPTION BAY CLUBS!
These custom built facilities have been thoughtfully designed to target and improve the overall function of your body to give you a better quality of life. Such things as fat loss, cardio fitness, muscle strength & tone, stamina, endurance, balance, coordination, flexibility, range of movement, core strength and more. These unique facilities can be used 24/7 or you can join one of our fun and motivating classes.
"Click" on the pics to find out more about our awesome Functional Training facilities and class times.
LEESA'S LIFE STYLE COACHING AND NUTRITION NIGHTS
Over the past month our North Lakes Manager Leesa conducted 3 free Ladies Life Style Coaching and Nutrition nights and were a huge success. Originally only 2 nights were scheduled but a third had to be added to cater for the demand.
Most members use our clubs facilities 2-4 times a week, approximately 2-4 hours per week in other words. However there are 168 hours in a week so it's the remaining hours away from the club that can really determine whether or not their hard work is going to deliver the best result in the shortest time. These information night gave our attending members the skills to make the healthy changes in their life styles needed to reach their personal health and fitness goals sooner. Great job Leesa.
MEMBERS MOST ASKED QUESTION - STEVE'S ANSWERS
Hi, I'm Steve, the owner of the North Lakes and Deception Bay clubs and I'm regularly asked many questions about a range of exercise and nutrition subject. I certainly don't claim to know everything, but I've been around for a while. I started in the industry as a Gym Instructor in 1994, I'm a qualified Personal Trainer & Life Style Coach and I competed as a body builder through most of the 90's winning a number of local competitions with the IFBB Qld Light Heavy Weight title in 1999 being my proudest win. Each issue I'll be giving my personal take on the most commonly asked questions, I hope they prove useful to you.
Q. "How many reps should I do"
A. Muscles can't count, so there is no magic number of reps you need to do to get a result. What matters most is the effort that goes into doing each set. It makes sense that the greater the effort required, the less reps you'll manage to complete so weight selection is very important. And if you're genuinely putting a lot of effort into each set, you'll probable manage less reps in each following set. Don't get stuck thinking that every set must have the same number of reps, this will only hold you back. I always suggest that you should select a weight which you can manage 9-12 reps in you first set before you can't lift it any more. That means you also ladies! Don't worry if the following sets have less reps. Three sets with intensity regardless of the reps is far better than 3 sets with an equal number of reps.
Q. "How much time should I spend with each resistance training session?"
A. Not only can muscle not count, they also can't tell the time. Like any physical activity, the harder you work, the shorted the time you'll be able to maintain that activity. Don't turn your resistance workout into a cardio workout by spending hours lifting tiny weights. Have you ever seen a muscular marathon runner? Get in, use the weights and reps as mentioned above, and get out. It's intensity not duration that delivers the best weight training results. Generally 30-45 minutes of resistance training at the required intensity level done 2-4 times a week is plenty.
ALCOHOL, YOU AND YOUR TRAINING RESULTS
OK guys, it's not all bad, sure it's mostly bad, but not all bad.
Research has proven that alcohol can have a range of health benefits, as well as making you a better karaoke singer, more attractive to the opposite sex, definitely a better fighter, and capable of driving really really fast with complete safety. But enough of the good things.
The calories from alcohol can't be store like carbs and fats, and because it it is toxic to our bodies and a build up could be fatal, the body wants to dispose of it as soon as possible, normally by metabolizing it, or by throwing it up, or is that just me? Anyway, the body will attempt to use the calories as fuel as a priority through metabolization. So how many calories does alcohol have compared to other sources?
Here we go, 1 gram of protein = 4 calories, 1 gram of sugar = 4.2 calories, 1 gram alcohol = 7 calories and 1 gram of fat = 9 calories. Now we have to add in the calories it's suspended in like the beer, or wine or the coca cola mixed with it. And of course what night out would be complete without snacks and a kebab on the way home? The good news is that pure alcohol will not give you a gut, though it might kill you, it is the additional calories consumed with it that does the damage. Because alcohol is toxic and quite high in calories and the body wants to get rid of it as a priority, it will use it's energy first, meaning that the energy from the drink mixers and the kebab will be mostly stored away until all the grog is gone. There's the gut, the butt, you get the picture :) Alcohol is also an metabolic depressant and could reduce your metabolism for up to 5 days after a session. So if you drink several times a week your body never have a chance to resume its normal metabolism before it's knocked down again, bugger! Large amount consumed regularly will significantly lower a man's testosterone level and ability to grow muscle. Also it's been known to make women become mysteriously pregnant, though normally not from the heavy drinking man :)
So in a nut shell, alcohol is toxic, high in calories, make the body store fat more readily, it reduces the metabolism, may inhibit muscle growth, and has been known to make men impotent and women pregnant. Holly crap! So if you're really serious about make great gains in the shortest time, use alcohol sparingly and perhaps keep an eye out for my next issue when I'll tell you the difference between the many whey protein varieties and when and how much to consume. Now I know why I don't have a social life :(
I hope you enjoyed our 3rd issue of the Health and Fitness Informer and hopefully picked up a few tip or perhaps some motivation to get back on track with your training. Remember our Workout 24/7 Health Clubs are privately owned and fitness isn't our business, it's our passion. Please check out our website if you're not a member and see why we believe we are the best value 24/7 gyms in the North Lakes and Deception Bay areas. Seeya next issue :)