I can't stress how important it is to know your goal. So many people come up to me and they want to gain strength, add muscle, lose fat, and get a 6-pack all at the same time. Well, it ain't gonna happen.
If your looking to get stronger you need to lift heavier weight, less reps, and more rest.
If your looking to add muscle you need a hypertrophy style workout with high volume.
If your looking to lose weight you need to get your diet in check and then shorten your rest periods.
It is so important to remember your goal. If your trying to gain strength chances are you are going to gain a little fat since you need so many carbs for the energy required to lift heavy weight. That is why so many people fail at their programs. They try to find an all in one program. Well, those don't exist. You need to periodize your workout so that you are working on one goal at a time. That is how you are going to get the best results.
For example:
February-May: Cutting/Fat Loss. You are going to lower your carbs so you are not going to have as much energy in the gym. Increase your cardio and decrease your intensity with the weights.
June-Sept: Hypertrophy-Building muscle size-Usually 4-5 sets of 8-12 reps for each exercise. Exercises are usually done in a body building style where muscle groups are separated each day.
October-January-Strength/Bulking-This is where the numbers on lifts go up. Heavy heavy weight. However, you will gain weight with eating more and gaining muscle. Just make sure its clean, this doesn't mean you can eat whatever you want.
For athletes its slightly different, goals are usually broken into seasons:
Preseason: Power-Olympic Lifts i.e. powerclean
In Season: Maintenance-With practices and games you are lucky to get 1 or 2 workout a week
Post Season: Hypertrophy-Build muscle size
Off-season: Strength-Lift heavy, get strong
Although a simple breakdown, the above is so important. You need to remember your goal.
If you have questions regarding this or anything other topics please don't hesitate to contact me.
Best,
Doug Spurling, CSCS, NSCA-CPT
dspurling@une.edu
Showing posts with label nutrition. Show all posts
Showing posts with label nutrition. Show all posts
Wednesday, February 16, 2011
Wednesday, November 18, 2009
Truth about Gatorade and sports drinks
Gatorade has its place in an exercise program. However, it is not meant for everyone. Drinks like Gatorade and other sports drinks are full of electrolytes. These electrolytes, specifically sodium and potassium, are what we loose when we sweat. So, it makes sense that during long, high intensity, and hot workouts we loose a lot of these important electrolytes. Gatorade is amazing at replenishing those sources.
The problem comes in when you don't work hard enough and still consume a sports drink such as Gatorade. If you are in the middle of Texas running a triathlon, Gatorade is going to be beneficial. If you are completing the Boston Marathon and its 90 degrees out, a sports drink is going to be beneficial. However, how many people do that on a daily basis? Yet, companies such as Gatorade and Powerade are making thousands and even millions of dollars a day on the sales of these sports drinks.
The bottom line is, unless you are working at a HIGH intensity for a LONG period of time, sports drinks are not necessary. You simply do not loose that many electrolytes. For what you do loose, they can simply be replaced with good post workout nutrition. For the average person and most gym goers, water is the best option for rehydration. Drinking Gatorade when not loosing all those electrolytes is just like putting a candy bar in your mouth. It is pure sugar and will be stored as fat.
So, don't listen to the commercials and spend your whole paycheck on these fancy sports drinks. If you are running a marathon or about to go bike cross-country, yeah you can have a sports drink during that time. Every other time stick with good ol' H20.
Do you have questions or ideas for future topics? Please send me an e-mail.
Best,
Doug Spurling
dspurling@une.edu
The problem comes in when you don't work hard enough and still consume a sports drink such as Gatorade. If you are in the middle of Texas running a triathlon, Gatorade is going to be beneficial. If you are completing the Boston Marathon and its 90 degrees out, a sports drink is going to be beneficial. However, how many people do that on a daily basis? Yet, companies such as Gatorade and Powerade are making thousands and even millions of dollars a day on the sales of these sports drinks.
The bottom line is, unless you are working at a HIGH intensity for a LONG period of time, sports drinks are not necessary. You simply do not loose that many electrolytes. For what you do loose, they can simply be replaced with good post workout nutrition. For the average person and most gym goers, water is the best option for rehydration. Drinking Gatorade when not loosing all those electrolytes is just like putting a candy bar in your mouth. It is pure sugar and will be stored as fat.
So, don't listen to the commercials and spend your whole paycheck on these fancy sports drinks. If you are running a marathon or about to go bike cross-country, yeah you can have a sports drink during that time. Every other time stick with good ol' H20.
Do you have questions or ideas for future topics? Please send me an e-mail.
Best,
Doug Spurling
dspurling@une.edu
Thursday, October 29, 2009
Creatine, what is it?
You hear from people that they supplement with creatine. However, do you know what it is? Actually the real question is, do THEY really know what creatine is and what it does for our body. Creatine is a popular supplement in todays market. It used by a lot of people across the country and world. The bad thing is, half those people take it and have no clue why.
Creatine is naturally stored in our bodies. It mostly found in our skeletal muscle(95%), some is scattered throughout our body. We get it in our diet with meat and fishes but it is usually destroyed by heat.
So why is creatine so popular? When we workout we require ATP. ATP is our first energy source. However, we only have enough ATP in our body for 1-3 seconds of intense exercise. So, what happens after 3 seconds? That is where creatine comes into play. After those 3 seconds are body is looking to replenish our source of ATP. In order to do that creatine phosphate must be present. So, the idea of creatine supplementation is that the more creatine you have in your body the quicker you will be able to replenish your ATP source. This ATP creatine phosphate system only applies for 8-12 seconds of high intensity exercising. If you continue on for more then 12 seconds you are know using glucose as your primary energy source. I want to focus on those first 8-12 seconds.
So, it is proven that the supplementation of creatine aides in the replenishment of ATP. So, how is this beneficial? Well for athletes who are anaerobic, such as weightlifters, sprinters, and football players, creatine is a great supplement. With the supplementation of creatine, these athletes may be slightly quicker off the line or push out 1 or 2 more reps compared to if they were not on creatine. Those extra reps add up and at the end of the week resulting in strength and muscle gains.
Like I mentioned creatine is at its prime only for those high intensity activities lasting 8-12 seconds. So athletes like endurance runners and swimmers would not benefit from the use of creatine. Creatine is meant for anaerobic activities.
Creatine has only been around since 1993 as a supplement so there is not much research on long term side effects. The big side effect is water retention. Water is needed for creatine to enter the muscle cells, so when you are on creatine, it is not rare for you to gain 8-12 pounds of water weight. This will all be lost when you stop taking creatine.Other small side effects are the usual nausea, diarrhea, and muscle cramps.
So, you think creatine is right for you? As a recommendation, creatine should be taken at a dose of 3-5 grams a day. More is not better in the case of creatine. Your body can only hold 0.3gm per pound of body weight in kilograms, so any more then that will simply be excreted out. Creatine is best taken post workout with carbohydrates for the best absorption rate.
Creatine is not for everyone. However, is is proven to be one of safest and most effective supplements on the market today if used correctly. If you are interested in more information or recommendations about creatine, shoot me an e-mail.
If you ever have any topic suggestions or questions on fitness or nutrition please don't hesitate to ask me.
Best,
Doug Spurling
dspurling@une.edu
Creatine is naturally stored in our bodies. It mostly found in our skeletal muscle(95%), some is scattered throughout our body. We get it in our diet with meat and fishes but it is usually destroyed by heat.
So why is creatine so popular? When we workout we require ATP. ATP is our first energy source. However, we only have enough ATP in our body for 1-3 seconds of intense exercise. So, what happens after 3 seconds? That is where creatine comes into play. After those 3 seconds are body is looking to replenish our source of ATP. In order to do that creatine phosphate must be present. So, the idea of creatine supplementation is that the more creatine you have in your body the quicker you will be able to replenish your ATP source. This ATP creatine phosphate system only applies for 8-12 seconds of high intensity exercising. If you continue on for more then 12 seconds you are know using glucose as your primary energy source. I want to focus on those first 8-12 seconds.
So, it is proven that the supplementation of creatine aides in the replenishment of ATP. So, how is this beneficial? Well for athletes who are anaerobic, such as weightlifters, sprinters, and football players, creatine is a great supplement. With the supplementation of creatine, these athletes may be slightly quicker off the line or push out 1 or 2 more reps compared to if they were not on creatine. Those extra reps add up and at the end of the week resulting in strength and muscle gains.
Like I mentioned creatine is at its prime only for those high intensity activities lasting 8-12 seconds. So athletes like endurance runners and swimmers would not benefit from the use of creatine. Creatine is meant for anaerobic activities.
Creatine has only been around since 1993 as a supplement so there is not much research on long term side effects. The big side effect is water retention. Water is needed for creatine to enter the muscle cells, so when you are on creatine, it is not rare for you to gain 8-12 pounds of water weight. This will all be lost when you stop taking creatine.Other small side effects are the usual nausea, diarrhea, and muscle cramps.
So, you think creatine is right for you? As a recommendation, creatine should be taken at a dose of 3-5 grams a day. More is not better in the case of creatine. Your body can only hold 0.3gm per pound of body weight in kilograms, so any more then that will simply be excreted out. Creatine is best taken post workout with carbohydrates for the best absorption rate.
Creatine is not for everyone. However, is is proven to be one of safest and most effective supplements on the market today if used correctly. If you are interested in more information or recommendations about creatine, shoot me an e-mail.
If you ever have any topic suggestions or questions on fitness or nutrition please don't hesitate to ask me.
Best,
Doug Spurling
dspurling@une.edu
Sunday, October 25, 2009
Do you really want your health in the hands of a weekend personal trainer?
Personal trainers have a horrible reputation. When someones mentions personal trainers they think of big meat heads, who were jocks in high school, and couldn't do anything in school so they just became a personal trainer.
In my opinion, true personal trainers are professionals who have a MINIMUM of a four year degree in exercise science and have an accredited certification. In addition, they keep there certification current by attending seminars and conferences in order to expand there knowledge.
Unfortunately, there are personal trainers out there training clients with no certifications or schooling. There are several organizations that offer weekend certifications to become a personal trainer. However, do you really want your health in the hands of someone who learned everything in two days. NO!
I am 6 months away from receiving my bachelors degree in exercise science, and I don't even know half of what there is to know in the world of fitness. That is why every day I try to learn as much as I can about the human body and how it works. I am constantly attending conferences and seminars in order to improve my knowledge about fitness and currently in the process of applying to graduate school.
So, next time you meet with your trainer or choose to work with one, ask them about their credentials. Then think to yourself, do you really want your health in the hands of a weekend personal trainer or would you rather work with an educated professional exercise specialist!?
In my opinion, true personal trainers are professionals who have a MINIMUM of a four year degree in exercise science and have an accredited certification. In addition, they keep there certification current by attending seminars and conferences in order to expand there knowledge.
Unfortunately, there are personal trainers out there training clients with no certifications or schooling. There are several organizations that offer weekend certifications to become a personal trainer. However, do you really want your health in the hands of someone who learned everything in two days. NO!
I am 6 months away from receiving my bachelors degree in exercise science, and I don't even know half of what there is to know in the world of fitness. That is why every day I try to learn as much as I can about the human body and how it works. I am constantly attending conferences and seminars in order to improve my knowledge about fitness and currently in the process of applying to graduate school.
So, next time you meet with your trainer or choose to work with one, ask them about their credentials. Then think to yourself, do you really want your health in the hands of a weekend personal trainer or would you rather work with an educated professional exercise specialist!?
Friday, July 31, 2009
Hey, I got a link for ya'
I running short on time, trying to get everything done before I head down to MA for a weekend so it is going to be a quick blog. I want you to check out the link below. It is by a intern the same age as me. He interns at Mike Boyle's Strength and Conditioning down in Boston, MA. He puts his insight on how important nutrition is, and how most people in the gym are not getting proper nutrition. He even throws in a nice little video at the end about cooking for the first time, preparing food for a week ahead, and a nice little breakfast smoothie. I will be back on Monday to add my own insight on just how important nutrition is in exercising.
Check out the link by clicking here
Have a good weekend!
Best,
Big D.
Check out the link by clicking here
Have a good weekend!
Best,
Big D.
Wednesday, July 8, 2009
Raman Noodles, Pizza, and Pop-Tarts!
Yes, you guessed it. That is the typical college kid diet. They wake up two minutes before class, grab a package of Pop-Tarts and mosey on in to class. Then they go back to there dorm take a nap, wake up and make themselves a cup of Ramen Noodles. If they are feeling energetic they will head to the cafe and grab something half way decent, however, ordering from the local pizza joint is a more common choice.
However, that is not the only options you have. I have been in a college dorm for three years. With nothing more then a microwave, refrigerator, George Foremen grill, and a magic bullet in my 5ftX8ft room I have managed to maintain a very well balanced diet. Here is how I do it and some tips for you whether you are a college kid yourself or just on the road traveling or working.
For breakfast you have a few options. In my opinion the best option is eggs. The best and most convenient way is raw. Yeah, that's right, I said it, RAW. Simply pour 4-6 eggs into a shaker bottle, mix it with milk and a scoop or two of your favorite protein powder and you have a delicious shake you can take anywhere. Now if your not feeling the whole raw thing, scrambled is another option. Yes, you can scramble eggs in a microwave. Mix up the eggs in a microwave safe bowl, add some milk, and stick in the microwave for 2-5 minutes depending on how many eggs you are cooking. The third option is oatmeal. Oatmeal takes two minutes to make and is one of the best things you can have for breakfast. Add some water or milk to your oatmeal and stick it in the microwave for two minutes.
For a mid morning snack you have a few options. I usually choose a piece of fruit like a banana, and 2 scoops of your favorite protein shake. You can also add or replace, depending on your calories needs a handful of almonds.
Lunch and dinner, I find to be the toughest. Being on the go whether I am at internship, work, or getting ready to drive to football practice, I have to make sure I get in my calories at these meals. Depending on your goals, you can adjust how much carbs, protein, and fat are in each of these meals. If you are trying to cut weight I suggest you cut down your carbohydrate intake to little or none at dinner time unless you have your workout around that time. Keeping carbohydrates low will keep the weight off. As far as what to do, well here is what I do. Usually on Sunday night I plug my George Foremen in. I cook enough chicken or other lean meat that will last me the entire week. I individually wrap them in tinfoil and refrigerate. Also, I will make small wraps that are very portable. I take a leaf of romaine lettuce, some lean turkey meal and some cheese, and wrap it up all together. I put them in small sand which bags and refrigerate them until I need them. Also, to get your good fatty oils, you can do the same thing with tuna fish.
For a night time snack, you cant beat cottage cheese. Every night, like pregnant women look forward to their ice cream, I look forward to my cottage cheese. I sit at my desk, recap what I did that day, plan what I have in store for the next day, and enjoy my cottage cheese.
Obviously, that isn't a full meal plan, but that should get you started in the right direction. Other essential like fruits and vegetables are easily bought, stored, and carried around so I can count on you to figure out a way to get your other fruits and veggies in.
A big problem with college kids or people who are on the road traveling or working is the use of protein bars. Yes, there are some good protein bars out there, but most of them are crap. Also, even the best of them are loaded with sugars and carbohydrates. So, if you don't have them at the right time, they can do more harm then good to your diet and physique. So, they are better then having nothing, but try to stay away from the protein bars.
I hope this helps and is a little kick start to get your diet and check and don't make excuses whether you are a college student or traveling worker. The freshmen fifteen is no more!!
However, that is not the only options you have. I have been in a college dorm for three years. With nothing more then a microwave, refrigerator, George Foremen grill, and a magic bullet in my 5ftX8ft room I have managed to maintain a very well balanced diet. Here is how I do it and some tips for you whether you are a college kid yourself or just on the road traveling or working.
For breakfast you have a few options. In my opinion the best option is eggs. The best and most convenient way is raw. Yeah, that's right, I said it, RAW. Simply pour 4-6 eggs into a shaker bottle, mix it with milk and a scoop or two of your favorite protein powder and you have a delicious shake you can take anywhere. Now if your not feeling the whole raw thing, scrambled is another option. Yes, you can scramble eggs in a microwave. Mix up the eggs in a microwave safe bowl, add some milk, and stick in the microwave for 2-5 minutes depending on how many eggs you are cooking. The third option is oatmeal. Oatmeal takes two minutes to make and is one of the best things you can have for breakfast. Add some water or milk to your oatmeal and stick it in the microwave for two minutes.
For a mid morning snack you have a few options. I usually choose a piece of fruit like a banana, and 2 scoops of your favorite protein shake. You can also add or replace, depending on your calories needs a handful of almonds.
Lunch and dinner, I find to be the toughest. Being on the go whether I am at internship, work, or getting ready to drive to football practice, I have to make sure I get in my calories at these meals. Depending on your goals, you can adjust how much carbs, protein, and fat are in each of these meals. If you are trying to cut weight I suggest you cut down your carbohydrate intake to little or none at dinner time unless you have your workout around that time. Keeping carbohydrates low will keep the weight off. As far as what to do, well here is what I do. Usually on Sunday night I plug my George Foremen in. I cook enough chicken or other lean meat that will last me the entire week. I individually wrap them in tinfoil and refrigerate. Also, I will make small wraps that are very portable. I take a leaf of romaine lettuce, some lean turkey meal and some cheese, and wrap it up all together. I put them in small sand which bags and refrigerate them until I need them. Also, to get your good fatty oils, you can do the same thing with tuna fish.
For a night time snack, you cant beat cottage cheese. Every night, like pregnant women look forward to their ice cream, I look forward to my cottage cheese. I sit at my desk, recap what I did that day, plan what I have in store for the next day, and enjoy my cottage cheese.
Obviously, that isn't a full meal plan, but that should get you started in the right direction. Other essential like fruits and vegetables are easily bought, stored, and carried around so I can count on you to figure out a way to get your other fruits and veggies in.
A big problem with college kids or people who are on the road traveling or working is the use of protein bars. Yes, there are some good protein bars out there, but most of them are crap. Also, even the best of them are loaded with sugars and carbohydrates. So, if you don't have them at the right time, they can do more harm then good to your diet and physique. So, they are better then having nothing, but try to stay away from the protein bars.
I hope this helps and is a little kick start to get your diet and check and don't make excuses whether you are a college student or traveling worker. The freshmen fifteen is no more!!
Saturday, July 4, 2009
My First Blog
So, after a few months of debating I finally decided to start a blog of my own. I realized, that with today's technology, that is the best way to get my name out in the strength and conditioning field. All the big wigs of the field have it, so hell, why not me?
This blog will mainly consist of sports, fitness, and nutrition topics. However, it is a blog, so I am sure there will be some random thoughts every once in a while.
I am writing this on America's Birthday so I have to keep it short and sweet as I have festivities to attend to and I just wanted to enter my first blog to give a mini introduction. So, until next time, I am outta here!
Doug Spurling
This blog will mainly consist of sports, fitness, and nutrition topics. However, it is a blog, so I am sure there will be some random thoughts every once in a while.
I am writing this on America's Birthday so I have to keep it short and sweet as I have festivities to attend to and I just wanted to enter my first blog to give a mini introduction. So, until next time, I am outta here!
Doug Spurling
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