Glutamine gains

I’m undoubtedly a supplement pusher. Not just because I’m fortunate enough to be affiliated  with a great brand, but because there are a lot of health benefits associated with them. I’m always clears supplements  are just that, they are meant to supplement your diet, not replace whole foods. I always advocate getting your protein sources primarily through lean meats, and count any from grains, veggies and legumes as bonus. Often when I’m asked what I would suggest for people who don’t have a large budget for supplement, or just want to keep it simple, are a good quality whether, glutamine and creatine. For natural athletes, training both hard and frequently results in some major soreness. Without adequate nutrition and  supplementation you will be always and forever sore, and can even overtrain if you’re not properly recovering. Delayed onset muscle soreness (DOMS) is the result of muscle tissue breakdown and lactic acid buildup. If you’re repeatedly hitting the muscle group without recover you it never has the chance to rebuild. This is where glutamine can be of assistance. Glutamine works by rapidly replenishing stored used during training. So by taking glutamine post workout you’re alike to better remove buildup of waste product, speeding up recovery and therefore allowing  you to train more frequently. So if your goal is to improve a certain weak spot like chest or legs, that just won’t grown you can hammer them with more frequency. Glutamine is also found to regulate blood sugars and nutrient metabolism, which is crucial while dieting to accommodate heavy and frequent training and reduced food intake. Cells will use glutamine as a preferred fuel source over glucose, again very pertinent on a low carb diet, and for filling up cells post workout. This in turn will help maintain a healthy immune system as it helps alleviate stress on your body when training with high volume. Of course, not just body builders can benefit from glutamine, but any endurance or conditioning athletes as well. This goes for all you marathon runners out there. Glutamine of course is found in protein sources and added to most powders, but I recommend an addiction 5-10g post workout and pre bed to help in overnight repair. Make the best of that beauty sleep.

Your fitbetch,
JP xox

Overtraining or overgaining?

People frequently ask me “what can you lift” which it itself is an annoying question as its very relative. But after that another one that is not so straight forward is “what do you do”? I could toss you out a handful of exercises, but that won’t help much without tempo, pause, sets, reps, frequency, nutrition, diet.,, the list goes on. But as I write this blog for educational purposes, and mild entertainment of course (I’m kinda funny, right?) I’m going to elaborate on one thing I like to incorporate, that I haven’t often seen utilized. I call it a filler workout. It involved training a body part you preciously trained the day before, with high intensity and volume. For one you’ll get lots,of blood rushing back into that part to flush out some lactic acids, and get a great pump, but more Importantly, this is how it can help you grow! I’m sure many of you, if you’re a masochistic weirdo like myself, aren’t happy if you’re not sore. DOMS (delayed onset muscle soreness) signifies that your muscles have been broken down, leading to new protein synthesis, the more significant the damage, the more the growth. Recovery of course is vital to ensure that muscle regrows big, strong, and sexy  ( ***note, sexy is not a scientific fact), and that you’re not always in a high cortisol, catabolic state. Recent research has shown that if your have a group of participants do three sets, in which the last two are taken to failure, and then have those same participants conduct the same exercise 2 days later while still sore, they observed an increase in testosterone in contrast to the first workout, and cortisol actually decreased. This would indicate that anabolic pathways are being signalled. In addition to the benefit of a reduction in lactic acid formation, indicating that recovery isn’t compromised. This type of workout can be a great way to vary your routine, attack a lagging body part, break a plateau, or just an excuse to hit legs for a third time this week if your twisted in the head like me. Due to the intensity it can’t be utilized more than once a week really.  But I’m sure we can all benefit from enhancing our anabolic state. I’ll leave you with a couple guidelines for your next gruelling session.

First workout: intensity! Forces reps, negatives, pauses, drop sets, failure. (1-12 reps)
Day 2(no more than 48h); same exercise or variations. High intensity, high coupe, lower weight ( >15).

Now go get some you crazy betches!

Your fitbetch,
JP xox