Getting Proper Rest

Rest can have many benefits if you use it properly not only in the gym but also in your day to day life. If we rest too much we might not get the results we desire however if we don't get enough rest we can face some issues as well. By the end of this article you will have the knowledge to making the right choices with your rest and possibly make some slight adjustments to the training you are currently doing. 

To start off we can split things up between rest in the gym and outside of the gym in your daily lifestyle.

In The Gym

When we think about rest in the gym we think about the amount of time you take between sets and exercises but what does it actually do? The rest period you take between sets will allow recovery, replenishment of energy and removal of the build up of lactic acid (also know as lactate). In any given gym you will see different resting techniques, for instance one guy may be taking around 2 minutes between sets yet the person next to him may seem to be flying through their workout. Depending on your goal inside the gym will influence your rest period. As I mentioned in previous articles what may work for one individual may not necessarily work for you. For someone starting out you would want to consider using a 60-90 second rest guideline for between sets and can then make changes from that point on depending on the type of training you are pursuing. For someone who is wanting to do powerlifting you would want to look at taking a longer rest period and aim for around 3-5min allowing you to lift heavier weights. However for someone who is more focused on loosing body fat then you will want to consider taking a shorter rest period somewhere around 45 seconds. The reason why its a shorted rest period is that way you keep the heart rate elevated which will then help burn more calories in your workout. You can keep track of your rest periods by using a stopwatch on a smartphone or keeping an eye on the clock in the gym.

At Home

Now that we have a rough idea on what the rest periods are like inside of the gym its time to take a look at resting on your own time. It is recommended to take a rest period between workout sessions of 48-72 hours. That way it allows recovery and adaptation time for muscle tissue breakdown and energy replenishment. An example of this is say you train chest on a Monday, you will then want to wait until at least Wednesday until you train chest again, that way you allow your chest to have enough time to rest up. Another key thing to keep in mind is the amount of sleep you get per night. It is common for some people to feel overwhelmed with everything that may be going on in their life at a time and start to fall behind on their goals. Don't get me wrong this is alright as long as you get right back at it. I find personally when I go back to school and seem to have a lot more tasks that need to be done I had to take a step back at take things from a new approach. For me what I did was I took a week off for myself to focus on my academics but also work on developing a plan that will allow me to manage my time more wisely between school, the gym, the blog, as well as a social life. Next time you are feeling overwhelmed don't panic, take a moment to get a better understanding on whats going on, develop a plan, and then adapt. When things are getting tough never say "why me?", next time things get tough try the mentality of "try me". Everyone has struggles but its the way we handle these situations that make the difference. Its like saying I'm having a character building day opposed to saying I'm having a bad day. Keep up the hard work everyone!

Stick around and check out the comment section below and feel free to post any comments!

Ronnie Vercruyssen
"Every champion was once a contender that refused to give up"- Rocky Balboa

Two Components To Any Lift

In any given lift there are two components to the exercise, the positive and negative phase. The positive phase is referring to the concentric contraction of the lift and the negative phase is called the eccentric contraction. So now that we know that there are two different contractions in a lift how do we distinguish the two and how can we utilize them in our workouts? Chances are you are already preforming both contractions without even knowing it. Heres the break down of the two contractions:

Concentric Contraction

Like I mentioned above the concentric contraction can also be referred to as the positive phase in the lift or can be know as positive resistance training. In this phase what actually ends up happening is the muscle shortens. Think of it as flexing your bicep as an example, once you flex your bicep the muscle is shortening. This is done in an exercise by raising a weight from a starting position to full contraction. This is the part of the exercise where you do the lifting motion (ex. pushing the bar up on the bench press). This phase is actually the weakest level of strength when compared to the eccentric contraction. Another example of a concentric contraction is when doing seated dumbbell shoulder press, when you push the dumbbells overhead that is the concentric phase because your deltoids (shoulders) are shortening. 

Examples of concentric contractions:

Bicep Curls- curling the bar up

Shoulder Press- pressing the weight up to the top

Tricep Pushdown- pulling the weight down and flexing the triceps

Calf Raises- pressing up onto your toes (the top of the movement)

Eccentric Contraction

If the concentric contraction is the lifting phase then that leaves us with the eccentric phase which can be referred to as the negative phase or negative resistance training because it is the part of the lift when you are lowering the weight. In this phase the muscle lengthens opposed to shortening so if we were to relate this to a bench press when you lower the bar down to your chest your pectoral muscles (chest muscles) end up lengthening/ stretching. The eccentric contraction recruits more muscle fibres and will increase the tension on the muscle being trained. By hitting more muscle fibres with higher tension can then lead to growth. Next time you go to the gym try and lower the weight a bit slower than what you have done in the past to feel the difference. 
Examples of eccentric contractions: 
Dips- lowing your body down
Pull ups- lowering your body down
Push ups- lowing your body down
Dumbbell Rows- lowering the weight down

Now that we know the difference between the two we can start to include them in our training and lift smarter. Knowing the difference between the two contractions can help with lifting techniques, training smart in the gym, and also will help you understand tempo. I wont go into too much detail on tempo because there is an article coming up about it but an example would be something like 3:2:1. Next time you are in the gym try and stay focused on your lifts, if you are one of those gym goers that curl the bar up and just swing it right down fast try slowing it down otherwise you are missing half of the movement! Once you slow things down a bit more you will hit the muscle harder and can help you establish a mind- to - muscle connection. Enjoy! 

Ronnie Vercruyssen
"Every champion was once a contender that refused to give up"- Rocky Balboa 

Stretch It Out- Different Styles of Stretching and When To Do Them

Stretching can influence your life in a few different ways in the gym and outside of the gym. Now you could hear from one person you should always stretch and then the other could tell you only to stretch at a given time so how can we tell which is right and which is wrong? Well there are a couple different stretching variations believe it or not but for today I will go over static stretching, dynamic stretching, PNF stretching, and as a bit of a bonus I will include intra-set stretching as well. Stretching can become a key role in your life not only because it helps you become more mobile but it can actually help with your strength as well if preformed properly. With each variation I will discuss what each are, what makes them different compared to the others, and when could you incorporate something like this into your lifestyle. 

Static Stretching

Static stretching is the variation where you hold the stretch for a period of time normally in a range of 10-30 seconds. This is probable the most common type of stretching since it's a great way to improve overall flexibility. Static stretching is different compared to the rest because of the fact that you are holding a position for a longer amount of time (ex. stretching out your hamstrings by reaching for your toes) and you would hold the bottom position and count to somewhere between 10-30 seconds opposed to the other stretching techniques you may only hold them for a shorter period of time. Before you start preforming static stretching before a workout there are somethings to keep in mind. For instance, when you are working a muscle you are contracting it meaning you are shortening it. Now if you are preforming static stretching before or even during your workout you can actually end up working against yourself because one minute you are shortening the muscle from the contraction yet you are stretching it out. Don't get me wrong you may want to stretch it out but save it for after the workout. That is why I would recommend a more ideal time to preform static stretching would be after a workout or on a rest/ active rest day.

Dynamic Stretching

Dynamic stretching is performed by moving through a range of motion repeatedly. In a way you can think of it as going in and out of a stretch continuously for a couple of times, its common to preform this as though it is an exercise and you preform 10-12 reps. For some this may sound like the old stretching techniques I'm sure we all did in gym class where we do the bouncing toe touches, if that is what you are thinking you are on the right track however it is slightly different. That bouncing stretch some may have preformed can be referred to as ballistic stretching but when you compare it to dynamic its not as controlled, deliberate, or smooth. Each technique have their benefits you could get away with doing a combination of both but focus on the movement and make sure you have proper form. Some research has been show that dynamic stretching is beneficial in improving range of motion for function movements, daily living, and sports. Since this is slightly different compared to static stretching I personally preform some dynamic stretching on my leg day briefly after a 5-10min warm up just to prevent pulling anything, then preform static stretching at the end so Im able to walk tomorrow after a brutal leg workout. Like I mentioned before, be aware of stretching before a workout because you do not want to over stretch!

PNF Stretching

PNF stretching stands for proprioceptive neuromuscular facilitation. Makes sense right? Well an easier definition is it stands for active assisted stretching. PNF is a great stretching technique to help increase your ROM (range of motion) and can actually work more than ballistic and static stretching. This is the type of stretching you may see someone laying on their back with their leg on someones shoulder who is then helping stretch their hamstring slightly further than what they may have been able to do on their own. This can be done in a few different ways but the common way to do this is to do a 10 seconds stretch, 6 second contraction, and 30 second stretch. PNF stretching works because the isometric contraction activates the GTO (Golgi Tendon Organs- sensory receptors found within the muscle tendons. GTO's respond to changes in muscle tension and provides feedback to the brain to regulate muscle force) allowing the muscle to lengthen and experince a greater stretch.  

Intraset Stretching

Intraset stretching is slightly different compared to the rest because it can actually be considered a training technique instead. The way it works is it increases the muscle tension during an exercise which leads to more damage which increases the cell swelling response in the muscle (also considered the "pump"). Combined this will help promote muscle growth. A great example on how to incorporate this technique into your training is calf raises on the leg press machine. First preform a set and once you are done instead of letting the weight down allow the weight you're lifting to put the muscle on a stretch. Hold this stretch for 10-20 seconds, drop the weight and preform another set right after. The reason why this works so well is because when you get a pump the tissue around the muscle stretches so if you combine that stress with added tension of holding a weight at a stretched position the muscle will go through a large amount of damage. Next time if you plan on hitting calves go to the leg press machine, preform 10 reps with a 10 second hold after. Try and do this for 3 sets back to back and trust me when I say you will feel the burn! 

Ronnie Vercruyssen,
"Every champion was once a contender that refused to give up"- Rocky Balboa 

Machines vs Free Weight Exercises

Most gyms will have a variety of cardio machines, strength machines, as well as a free weight section. For starting out you may question which area you should primarily spend your time at. Depending on your goal it will affect your choice but for now lets say you just want to build up your strength or put on some size. Now how do you decide whether you should do free weight movements or rely on machines? Each option has its advantages and disadvantages so it can be smart to use a combination of the two, in the end you need to go with what works best for you. A lot of the commercial gym equipment you may come across are designed for an average height male so don't be alarmed if you first sit down on a machine and it doesn't fit you, ask a wellness coach there or if provided check out the steps on how to make the adjustments to fit your body. When I am giving a new member an orientation and showing them how to use the equipment properly it is key to remind them that what works for me is not going to work for them (I'm a little under 6'9" so what works for me is not going to work for a little lady!) and thats fine! The adjustments take a few seconds and you should be good to go. Normally it can be wise to start off with machines as a beginner to help build up that foundation and then start to add free weights into the program. It may throw some people off when they are using lets say 130lbs on the chest press machine but when they go over to the bench press and try 130lbs its a whole new ball game. The reason why it is more challenging is because you are activating more muscles to help stabilize the bar opposed to having a machine where all you do is press in a straight line. So now lets take a look as the pros and cons of each option.

Machines

Pros:

• Can easily target certain muscles
• Easier for a beginner
• Faster
• Safe (now you can still cause an injury if you do not use proper form but unlike free weight exercises there is no need for a spotter)
• Helpful when recovering from an injury

Cons:

• Built for an average height male
• Need multiple machines to train full body
• Difficult to develop stabilizer muscles
• Locked in place body movement
• Some machines require an orientation on how to use properly
• Not functional to everyday movements

Free Weights

Pros: 

• Helps develop small stabilizer muscles
• Movements are closer to bio-mechanical actions
• More versatile
• Don't need as much equipment to get a full body workout

Cons:

• Some movements require a spotter
• Can be tough to target certain muscles
• Takes longer to adjust the resistance/ weight

The points I listed above are just a couple of pros and cons for both free weights and machines, you may come across many more along your fitness journey. Neither one is better than the other however for some exercises they may be done more effectively when using one or the other (ex. some prefer free weight dumbbell curls opposed to the arm curl machine). In the end it comes down to what works for you and what will help you reach your goals effectively.

Ronnie Vercruyssen,

"Every champion was once a contender that refused to give up"- Rocky Balboa 

The Number One Thing To Focus On In The Gym

One thing I always try to keep in mind throughout my day wether I'm at the gym or just walking around town is to stay focused on what I'm doing. With that being said it may sound like I'm trying to imply don't worry about anyone else but thats not it at all, what I mean is don't try and compare yourself to others. I struggled with this for the longest time especially when I first started out. As soon as you realize you will have no benefit from comparing yourself to others you will be able to achieve a lot more. At the gym anyone can become a victim of looking at others and think jeez why can't I look like that guy/ girl, or start to question what you're doing wrong. The next five sections I will go over why comparing yourself will not help you in anyway. 

It's a Losing Battle

Say you do start to compare yourself to others what are you actually going to achieve from it? If I look at someone else and start to compare both physiques sure chances are there will be areas I will think "well shit why can't I have that" or "why isn't this muscle as big as theirs". This comparison will lead to a negative mentality. Most of the time you will see someone who you think is better and will end up beating yourself up about what you have. This type of outcome can block your ability to see all the great things you have achieved already. Even if you may think someone is doing better than you that same person may be looking back and will start to see the great things you have! 

It Won't Help Achieve Your Goals

As I mentioned above when you have a negative mentality you tend to forget how far you have come which in the end won't help achieve your goals. When you go to the gym you need to be focused on what you're doing, get that mind-to-mucle connection and focus on what you need to do. Distractions are everywhere and no matter what you do there will always be some sort of negative influence around you. From there you just have to push through that and tell yourself if you want something you have never had before you need to do something you've never done before. Don't worry about what others are doing because you'll make it someday,  it may not be tomorrow or next week or next month but if you are consistent and determined you can and will reach your goals. 

You Don't Know Their Story

When you walk into the gym there will be a variety of people but everyone has a different story. Unless you get to know them you may never understand what they have or are going through so don't make a judgement based on their appearance. Without an understanding on someones background we tend to make assumptions. Now I'm sure you have all heard the phrase "when you assume you make an ass out of u and me". I have made assumptions when trying to compare myself to others and end up thinking I will never get to my goals. I have personally fallen into this because not too long ago I would see a guy come to the gym I work at who is jacked so I would look to see what he was doing that I wasn't especially since he didn't even look that old. Well we eventually started talking and turns out he used to compete in bodybuilding and has been lifting for 20 years. Now that I know that it gives me motivation to continue to push myself and can only imagine where I will be even in a year! 

Totally Different People

Ask yourself whats the point. In all honesty when you think about its like trying to compare an apple with an orange, sure they are both fruits but they're totally different at the same time. Now when you apply that to the gym just because some guy or girl has something you don't have doesn't mean you can't get it it just means you have to work for it. When training clients of mine I like to remind them what works for one person may not work for others and that is totally okay we just need to adapt and find what works. In the gym everyone can have a different goal from wanting to get a photoshoot ready body to being at the gym from doctors orders. My point is everyone is training for something different so we need to design something that will work for us and not follow what others are doing. Similar to not knowing someones story you don't know where they are even starting from and where they intend on going so focus on yourself. 

The Only One You Should Be Comparing

The only person you should compare yourself with is the person you were yesterday. That is your competition, today is a new day so keep pushing forward and when tomorrow comes aim to be even better. Be relentless and continue to push your self not only in the gym but outside of the gym as well.

Ronnie Vercruyssen,
"Every champion was once a contender that refused to give up"- Rocky Balboa 

Things You Need For The Gym

When you first start going to the gym it can seem like a totally new atmosphere, you don't know the rules, you don't know how to act, and you might not know what to bring. By the time you step into the gym you just observe your surroundings like a new born baby trying to figure out what the heck is going on. Depending on the gym you go to the environment will be different but chances are you will see some people using gym accessories. From a beginners perspective you may start to question if you need what they're using or if they know something you don't. With this article I will go over some common gym accessories that you can spot at any gym and you can be the judge if its something you really want or would like to invest in. In all honestly the only things you really need is gym clothes, a water bottle, a lock (if you plan on using the lockers), and a good pair of running/ training shoes but if you're wanting to take things to the next level or you're looking to change things up a little then here you go!

Weight Lifting Gloves

With weight lifting gloves it seems like people either love them or hate them but who cares what others think this is your time to hit the gym and make those gains right?! Basically gloves are used to protect your hands and thats basically all they will do for you. If your hands are not used to weight lifting then chances are the knurl (the texture on the bar or dumbbells to add traction) can hurt your hands because your hands don't have any callus on them. If you're someone looking into lifting but don't want callused hands then this is a good option. More times then not a fair bit of people start off using gloves and eventually ease off them. Personally when I was younger I had gloves but I eventually switched to bare hands to get a better grip on the bar. Gloves can be bought at any sports store and aren't very expensive. 

Headphones

Headphones on, world off. When I put my headphones on and start my workout playlist it gets me pumped up, all of my focus is on my workout and I'm not distracted by my surroundings. Besides if others see you have headphones on chances are they won't come up and start talking to you so its a great way to stay focused. Some gyms play music through speakers but if its a genre you're not into then look into some headphones. The price can vary depending on the headphones you get. You can get the in-ear headphones, the ones that wrap around your ear, or even the over the ear headphones like all those Beats by Dr. Dre headphone-wearing-gym-goers. Use a set of headphones you know will take a beating or you're not worried about ruining. Once you work up a sweat some headphones aren't able to handle it and you can end up only have one headphone work which is a total p*ss off. There is the option of getting wireless headphones but they can be more expensive. If you are looking for ones that will last but don't want to break the bank then I would recommend getting a pair of the Bose sport in ear headphones. They come with different sizes along with the headphones to fit anyones ear and they stay in. Ever since I got them I have never had one fall out even while on the treadmill. The ones I got are the older ones and I got them for $60.00 but there is a newer version of them that cost over $100. If you find a pair of these at a good price I would highly recommend them. 

Wraps

There's two different types of wraps, there are knee wraps and wrist wraps which are primarily used for support on the joints. Knee wraps are used for squats and wrist wraps are used for any pushing movement (ex. bench press and shoulder press). These two are not a must especially for a beginner unless you have weak knees or wrists. If you're a more serious lifter and have been for a while and want to use some heavy weights then it could be a good accessory to look into. If you do get wraps I would advise you not to heavily rely on them, for shoulder press you don't want to only do the exercise with the wraps because you want to strengthen that joint . 

Straps

Say you pick up a heavier weight and half way through your set your forearms are just on fire! Before you know it you feel as though your forearms are going to give out before the muscle you're trying to train does. That is where straps can come in handy to help you finish off those last extra reps. Straps are used to help with your grip so you can hold onto a heavier weight without dropping in or worrying about your grip giving out. Don't rely on straps, you don't want to develop every muscle yet have the grip strength on a toddler do you? I would recommend using straps for the last couple sets of an exercise if its a must. Straps are only used for certain exercises so don't be that guy using straps for dumbbell curls, use them for things like shrugs, deadlifts, and rows. 

Yoga Mat

Are you doing yoga? If no then you don't need one, simple as that. If you are wanting one to do core work on once again you won't need it, gyms have mats available for you to use. If you are doing yoga then by all means go right ahead!

Sport Arm Bands

Arm bands that hold your phone are a hit and miss for me. They do come in handy for some occasions but other times they can be a pain in the butt. If you're into running or other types of cardio then yes they come in handy but when you use it while training arms as an example I find when I contract the muscle at the top of the movement the strap get too tight and restricts blood flow which isn't the best feeling. I will normally just stick my phone in my pocket instead. These are supper easy to find for iPhones like any other phone accessory but there is no need to spend a bunch of money on one. An accessory like this that is $50.00 sure isn't going to do anything too different compared to one thats $15.00 besides its going to get soaked in sweat eventually anyways. 

Weight Lifting Belt

Weight lifting belts come in all different shapes and sizes but in the end they're used to help you do movements like squat and deadlifts with a heavy weight with more support. Belts are not made for every exercise so its pointless to use a belt while doing bicep curls because you aren't putting stress on the lower back. The belt is wrapped around your abdomen above your hips and you want it to be tight so when you take a big breath you stomach presses up against the belt. Now why would you want something like that? When you press up agains the belt it limits how far your abdomen can go out and will also increase the pressure around your core so it can also help with stabilizing the lower back. When you go to do a squat with a heavy weight and you struggle to push through those last couple reps you can unintentionally push out your abdomen or even start putting unwanted pressure on your lower back but with a belt you can help prevent some of that. Now I say prevent because belts won't protect you from injury, its there as an accessory to help prevent any injury as long as you use it properly and you maintain proper form. Good belts are make out of sturdy leather so for the first couple of times using one you can expect to get some bruising from it which is fine it just means the belt need to be broken in.  In some ways a belt can be like a new pair of shoes, at first they're stiff but you just need to break them in. If you are someone who is looking into bodybuilding, or powerlifting then it can be a handy tool to use in your workouts but as a beginner its not a necessity. Belts can vary in pricing but a good belt can usually be around $100.

Weight Lifting Chalk

Weight lifting chalk can be really cheap but a bunch of gyms don't allow it because it can be messy. The chalk is used to get rid of the moisture on your hands and will prevent the bar from slipping. It's ideal to use chalk on movements like the deadlift. Using the chalk will help increase the friction on the bar so your hands don't slip from sweat. Once again this is not a must but if you're looking into getting some make sure your gym allows it! 

Knee Sleeves

To start off with the knee sleeve I just want to clarify a knee brace and a knee sleeve are not the same. Knee sleeves are used to protect the knee from future injury or damage especially with movements like jumping, running, and weightlifting. Knee sleeves are meant to be tight so the compression will keep your knee warm which helps increase blood flow through the blood vessels of the knee. By increasing the blood flow it will help reduce pain and will help with recovery. It is important to protect your knees so sleeves can be a smart investment especially while doing squats. Good knee sleeves made out of neoprene will be around $50.00 per sleeve. 

Weight Lifting Shoes

Weight lifting shoes can be a pricy option but if you're a fitness fanatic and want to take things to the next level then they can be a great investment. Weightlifting shoes can primarily be used for squats. So why can't you just use your running shoes aren't they practically the same thing? Well those shoes are used for running so that means they have more cushioning in the sole. This can impact your squat because some of that force you are generating to push that weight up can end up being absorbed into the the shoes. So basically the less cushioning the more force you can generate into the ground to drive up. Now you may be wondering alright so I can just squat barefoot or get those fancy barefoot shoes which is great but the weightlifting shoes still have some more advantages than just the force. If you look closely you can see that the shoe itself has a raised heel. With the raised heel it can make a big difference because it allows you to get into a deeper squat from the increased range of motion in the ankle. Another advantage you can find while using weightlifting shoes is it can help with your overall position by allowing you to have a more upright torso. The more upright you are helps you get that bar straight up and down. Weight lifting shoes aren't used for a full workout just exercises like the squat and deadlifts. 

The accessories I have listed above are not a must have, they are optional to add onto your workout and yet there's still many more accessories available like Fat Gripz, Fitness Trackers, Arm Blasters, Foam Rollers, etc. Each accessory is great in its own way so if its something you think would be beneficial then maybe see if your gym has one you can try and test out before you buy one. Theres no accessory that will make you great, that part is all of you but theres tools that can help you along the way. 

Ronnie Vercruyssen,

"Every champion was once a contender that refused to give up"- Rocky Balboa

Picking The Right Protein Powder

Walk into any supplement store, take a look at someones training program, look at magazine covers, or even do some research on working out what is one very common thing you are almost guaranteed to see? If you said protein powders then I'm secretly jumping for joy at my desk with the relief that we are on the same page. Now they're so many different protein powders and without the proper understanding it can be hard to understand what the difference is, all the different names may seem like some foreign language. Besides sometimes when you go into some supplement stores they may try and tell you that you need this and that which makes a crazy bill at the end. Now we see protein powder as a staple in the fitness industry but is it really worth it? If you're considering taking protein powders or you currently are but you're not sure what the difference is from one type to the next it could be key to first understand what its really used for. 

Why Take It? 

As I mentioned above anyone can be curious what these protein powders do, working in a gym some members make it seem as though they absolutely need protein powder to make any progress but is that really true? Supplements are there to help you meet your daily macro requirements so I'm talking protein, carbohydrates, and dietary fats. Knowing that we can now understand that protein powders are there to help reach your protein intake goal in a given day. Don't rely on your supplements! Like I said they are there to help but not be relied on to meet your date requirements, get your nutrition in check then look at supplements. Now this doesn't mean you need protein supplements, yes I said it. If you're someone who can reach their daily protein intake level in a day from eating whole foods then you're golden and theres no need to supplement with protein powders. However if you find that meeting those daily protein intake requirements seem like you are stuffing your face with food non stop or simply don't have time to make that extra meal to reach that level then by all means a protein supplement may be something you might want to consider. Protein shakes can be easy, fast, and convenient to add into your daily meals to take things to a new level but timing is important especially with the type of protein you go with. Before I get too far I should let you know how to determine your daily protein requirements right? Well to keep things easy its would probably be best to aim for 1g/lb of bodyweight. This number can change depending on your body fat percentage but for now you would be safe going for 1g/lb. If you happen to be someone overweight and you figure you need to consume 300g of protein for a 300lb individual then that may be pretty excessive. You could be better off with limiting that down to around 200g a day because that is substantial even for someone who weighs a decent amount above that. Don't worry consuming that much protein in a day will not make you jacked or huge, its your nutrition as a whole not just protein that will make a difference depending on your goal.

Types of Protein:

Whey Protein

Questionably one of the most popular types of protein out there but what does it actually mean? The reason why whey protein is so popular is because it has been show to promote muscle growth as well as fat loss. So who wouldn't want that am I right? Well some other key things about whey protein is that it is digested fast and absorbed faster than some other protein powders which is ideal for a post workout shake since you are giving your now depleted body the nutrients it needs for recovery after a workout. Whey also has the highest branched chain amino acid context. It has roughly 11% leucine, 9% isoleucine and valine (2:1:1 ratio). Branched chain amino acids play a big role in optimizing your recovery and also helps increase the activation of the mTOR pathway. Now that we know that a good time to take a protein shake using whey is right after a workout there is another prime time to use whey as well and thats at the beginning of the day right when you wake up. If you think about it your body becomes depleted after burning through everything from a workout but what some tend to forget is how your body is constantly burning even while they sleep. By taking a shake right when you wake up it refills your body and is a great way to start off your day. 

Whey Concentrate

When a protein supplement says "protein concentrates" this means that it contains roughly 70%-80% protein. Now you may be thinking how is that possible to only be 70-80 percent protein what about the rest? Well the remaining percentage comes from carbohydrates, minerals, and fats. Similar to whey protein it can be very beneficial to take after a tough workout because it can help with growth, recovery, and repair. Since this type of protein has a big of everything in it then you can benefit from taking it at any point in the day. 

Whey Isolates

Protein Isolates however have been processed more to eliminate the non protein parts so it actually contains up to 90% protein with less non- protein nutrients. Don't get carried away though just because it says more protein doesn't mean its better than concentrate. Since it has been processed to get rid of non protein parts then someone looking to up the carbohydrate intake for a day may want those nutrients left in. So protein that says whey protein isolates will be around 90% protein. Since the whey is digested and absorbed faster than a concentrate then it has been show to increase insulin levels more. Another thing to keep in mind is since the isolate protein has been processed more then the price may tend to be slightly higher then what you can expect a concentrate to be. 

Hydrolysates

Hydrolysate or hydrolyzed protein means there is partially digested proteins with polypeptides and peptides. Now why would someone want partially digested proteins right? That just sounds unappealing but believe it or not it can be beneficial. The peptides help provide amino acids, building blocks, and additional actions in the body. Whey hydrolysate can be taken at any point of the day but some find it beneficial to take it both before and after a workout. The protein molecules in whey hydrolysate have been hydrolyzed to allow faster absorption which in the end can help with your recovery as a post workout. Taking it before a workout can help make sure you have a sufficient amount of nutrients for a workout. If you take it before or after a workout it can lead to better results from your workout since it helps with recovery. This type of protein also contains little to no lactose or other additives and is also cholesterol free. 

Casein

Casein is a slow digesting protein which makes it great for a substantial shake for between meals or before bed because it will fight catabolism (catabolism- the breakdown of muscle after a workout). This type of protein does have a lower anabolic effect meaning it doesn't have a big muscle building effect when compared to a whey protein. However,  casein is a good source of BCAA's (Branched Chain Amino Acids) and glutamine which both help reduce muscle breakdown. Since it is slow digesting it won't be absorbed into the muscles as fast as a whey would be however it can be helpful with providing your body with the nutrients it needs over a long period of time.

The five types of protein I have listed above are only some that are available, there are still types like weight gainers, MRP's (Meal Replacement Powders), soy proteins, milk protein isolates, RTD (Ready to Drink protein shakes), and more. Now that you have an idea on some of the different types that are out there you need to ask yourself if its something you really need. Some can become pretty pricy so make sure you check out that nutrition label and see if it has what you need if not then there are many others to pick from. Depending on the protein and the brand the recommended serving size can vary so read that container, if theres a gainer that says take 4 scoops a day and that seems unmanageable for you then don't get it. Each type is unique in its own way so you need to pick something that works for you and one you will enjoy! Don't be like me and buy a five pound bag of protein in a flavour that was awful! There are supplement stores that offer samples so make sure you pick a flavour you like otherwise those shakes will seem like a chore, trust me I found that out the hard way after five pounds of nasty protein powder, :S

Keep in mind by clicking the Cellucor Whey found on the right side close to the top of this blog will actually take you to Cellucor.com from there if you use the promo code RONNIEV in checkout you can get 25% off you order+ free shipping (shipping depends on your location) :)

Ronnie Vercruyssen,

"Every champion was once a contender that refused to give up"- Rocky Balboa

Why Do I Feel So Tired At The Gym?

Ever had a training session where you thought it was just terrible and throughout the workout you felt so drained and just wanted it to be over and done with? Or somedays you feel like you could lift the big dumbbells covered in dust and tucked away because no one has been able to lift them but you feel like you could? Alright that may be exaggerating but why is it some days you feel like Hercules and others you feel like its your first day in the gym and you're so worn out and tired that you just want to go home? Well first thing you should take a look at is your nutrition. Keep in mind you get what you give, so chances are if you don't eat properly and at the proper time prior to your workout then your performance can actually drop. Think of it this way, you need to provide your body with the fuel you need to smash a workout. It sucks I know, especially for fasted training (training first thing in the morning without eating anything) you feel like that goal weight/ rep range is way out of your league. So say you do eat properly which is great but when do you eat before that workout because time can be very crucial when it comes to having a great workout vs. one that could be questioned on its quality. 

Proper Timing:

So say you eat a kick ass pre workout meal yet you still don't feel a difference, well like I mentioned above your timing is very crucial in allowing your body to use that fuel to your advantage. If you don't eat anything as a pre workout then you can't really expect to preform as strong during the workout compared to one where you do fuel up. For your pre workout I would recommend eating around 2 hours before a workout. The reason why I say 2 hours is because it gives your body enough time to digest that food and store all the nutrients as fuel ready to go. If you eat with less time to digest in some cases you can expect to get stomach cramps during a workout. Ive had it happen to me many times when I would play basketball and it can get to a point where you just want to sit down and say "I think I'm done for the day". By eating too soon you won't have time to digest it so you can actually end up walking out of the gym with more energy after a workout then at the start. Now it is natural to feel worn out after a workout, it shows you that you pushed your body which is what we want. Just make sure to get a post workout meal in shortly after that workout (within 45min after a workout) by eating something that can be digested fast.

What To Eat:

I've said it before and I'll say it again, no one is the same so why follow the same meals as someone else. Now that we know when to eat we need to determine what to eat. In order to understand what to eat we need to break it down into out macros (macronutrients- Protein, Carbohydrates, Dietary Fats). 

Protein:

Protein is going to be used as a fuel during a workout and will help prevent losing muscle during a workout. To determine how much protein you need to eat there are a couple calculations that need to be made. 

1. Determine your weight in kg. If you know your weight in lbs the divide it by 2.2 and it will give you your weight in kg. (ex. 210lb/ 2.2 = 95.5kg)
2. Multiply your weight in kg by 0.15 to get the low range in grams. (ex. 95.5kg x 0.15 = 14.3g)
3. Multiply weight in kg by 0.25 to get the high end of the range in grams (ex. 95.5kg x 0.25 = 23.9g)

So for someone who weighs 210b/ 95.5kg they would want to consume somewhere between 14.3g- 23.9g of protein as their pre workout meal.

Carbohydrates:

Similar to protein carbohydrates will also be used as fuel for your workout. However, carbs are slightly more complicated. Carbs can be broken down into two different types: high glycemic, and low glycemic. High glycemic carbs mean they digest fast and it increases your glucose and insulin. High glycemic carbs are more ideal for a post workout meal so it gets to the body and where it needs to be fast so it helps with the recovery process. After a workout you have burned through those stored nutrients and can leave your body depleted so the fast you can refuel the better your recovery will be. Low glycemic carbs on the other hand are slow digesting, and they don't spike glucose and insulin levels. This is more ideal for a pre workout meal because we want something that will last and provide a steady amount of energy throughout the workout. Just like how we determined the amount of protein needed we can follow similar steps to figure out the amount of carbs as well. 

1. Determine your weight in kg. (lb divided by 2.2= kg)
2. Multiply your weight in kg by 0.25 for the low end of the range (ex. 95.5kg x 0.25= 14.3g)
3. Multiply by 1.0 for the high end of the range. (ex. 95.5kg x 1.0= 95.5g)

As we can see for someone who weighs 210lbs/ 95.5kg it would be best to consume somewhere between 14.3g- 95.5g of a source of carbohydrate. 

Examples of Low Glycemic Carbs: nuts, fruits, whole grains, sweet potatoes, pasta, oats, vegetables, etc.

Examples of High Glycemic Carbs: sugars, white potatoes, cereal, candy, etc. 

Dietary Fats:

As far as dietary fats are concerned with a pre workout meal I would recommend you try your best to avoid them for this occasion. Some fats are essential which means your body needs them however when you are eating for a pre workout we want to primarily focus on carbs and protein sources so that was we burn stored body fat. Some studies have showed that when you eat fats as a pre workout along with protein and carbs the body will use the protein and carbs as energy sources and just store more fat. By focusing on protein and carbs you will burn fat and build muscle/ maintain muscle (depending on your macros throughout the day but either way you should not lose any muscle if you eat within the ranges above).

Added Advantage:

Once you try out the pre workout meal with the measurements designed for you but you're looking for the extra edge, something that will push you to that next step with more energy and help you focus. That is when you can start looking into supplementing with a pre workout. The reason why I listed this last is because so many people have the mentality that supplements are whats going to take them from good to great and rely heavily on these supplements. Focus on your nutrition then look into adding more, the supplements are there to help aid you in pushing those limits. I will go over picking the right pre workout in the near future and how to read the ingredients on the label but for now there is a link to Cellucor.com which is the home of one of the best pre workouts I have personally ever tried and if you use the promo code: RONNIEV during checkout you can get 25% off your order + free shipping (just click on the picture of the cellucor whey on the right sidebar). 

Extra Tips:

If you end up giving that nutrition a try and find you still feel groggy then there could be two other possibilities: 

- Are you getting enough rest? Aim for atlas 6-8 hours of sleep a day. Your body recovers while you sleep so if you don't give it enough time to recharge then you're just fighting a battle against yourself.

- Are you drinking enough water? Personally I aim for at least 1 gallon of water a day. Drinking enough water is especially important if you start supplementing with a pre workout because it allows you to take whats in a pre workout and deliver it effectively to the muscles. Drinking lots of water can help avoid getting any muscle cramps as well, besides up to 60% of the grown adult body is water so try switching that soda with some fine H20. If you're like me then water can seem unappealing but I toss a scoop of BCAA's in my 2.2L water bottle and I couldn't be happier (you can even find some bcaa's on cellucor's website).

Ronnie Vercruyssen,

"Every champion was once a contender that refused to give up"- Rocky Balboa

Different Body Types

Understanding Your Body Type

Once you start getting into your healthier lifestyle you will start to learn new things about your body. This can be beneficial along your journey because lets face it the more knowledgeable you are about something you will be more effective in making adaptations to it. One thing that can help a lot is knowing what body type you have. Body types can be broken down into three categories: ectomorph, endomorph, and mesomorph. Knowing the difference between the three can help with your training as well as your nutrition. This is not hard to determine, there's no secret test you need to take or certain measurements you need to make, you can determine your body type just by looking at your own body. Everybody is different so something that may work for your friend sometimes won't work for you just because of your different body types.

The Three Body Types:

Ectomorph

Also commonly know as a "hard gainer".. An ectomorph is someone that normally has a slim look meaning they have smaller wrists/ ankles, long limbs, and narrow shoulders. Now for those who are an ectomorph can become pretty frustrated especially when trying to build up muscle mass. Usually ectomorphs have longer limbs, longer limbs equal longer muscles. Why does this affect putting weight on? Well basically with longer muscles it can become challenging to put on any noticeable size since the muscle is stretched out. One way I like to think about it is if you take a balloon the one that is long and skinny and try and blow it up sure its going to grow but if you put the same amount of air in a shorter round balloon it will look like theres more size to it because the air is just dispensed over a shorter length opposed to the first one. Make sense?  Trust me I've been there and still am trying to get over it. Now what does this mean for your training and nutrition? Well since an ectomorph's body is stubborn to put any weight you need to constantly shock the muscle, you can do this by varying the rep ranges, number of sets, and number of exercises. If you are training a muscle group twice a week you could try focusing on lower reps/ higher weight on the first day to focus on strength then for the second workout for the week primarily focus on muscle hypertrophy (muscle building) with higher reps (8-12) and a lower weight. However if you're not following a training split that calls for hitting a muscle twice a week theres always the option of alternating between building strength one week and working on muscle hypertrophy the next. As far as nutrition is involved since ectomorphs can be a hard gainer some calorie calculators that are available online will come up with a number of calories you need to consume to put on weight but since their metabolism is burning so fast in some cases you may want to look at adding around 300 extra calories on top of that given number. 

Endomorph

An endomorph can be described as a shorthand stocky figure. Endomorphs tend to have thicker joints, wider hips, a "softer" appearance, and shorter limbs compared to an ectomorph. For endomorphs it can be easier to put weight on but a bit more challenging to lower their body fat percentage. As far as training with an endomorph body type it is recommended to do more cardio training along with weight training. Unlike an ectomorph and endomorph would benefit more with their nutrition if they keep an eye on their caloric intake so they can build muscle but avoid putting on excessive fatty tissue since they have a slower metabolism.    

Mesomorph

Mesomorphs can be considered as having an athletic "rectangular" look. What I mean by this is they have broader shoulders, a narrow waist, and thinner joints. However they can still gain fat faster than an ectomorph they can still put more muscle on faster. Since they have a slow metabolism they can put on fat easier than an ectomorph, they will also need to watch their caloric intake so they can find the sweet spot to build up muscle while keeping a low body fat percentage. Mesomorph's can make gains easier and their body types respond best to weightlifting. Mesomorphs don't necessarily have to shock the muscle as much as an ectomorph would since they can make gains easier and since they have a natural defined look with long and round muscle bellies cardio won't be as essential in their training as an endomorph. 

Now that you know the three main body types you can apply your knowledge to your own body to figure out which category you fall under and try and apply it to your fit life. For instance if your a ectomorph who does a bunch of cardio in a day and is wondering why the heck you aren't putting on any weight try cutting back a bit or if you are a endomorph and can't seem to get that defined look you want try looking into your nutrition and throw in some more cardio into your training. I hope this helps! Enjoy :)
Ronnie Vercruyssen,
"Every champion was once a contender that refused to give up"- Rocky Balboa

How To Pick a Training Program

What is a Training Split?

Part of starting a healthier life style is having some sort of foundation or structure. What I mean by this is once you step into that gym you need to have a plan set so you're not wandering around without the proper mentality you need. You don't see a construction crew trying to build a house without a blue print do you?  So why are you trying to build a new physique without a plan? That is where a training program or also know as a training split comes in. 

A training split is where you train certain body parts or muscle(s) on a given day.

Alright so we have established the fact that you need a plan but how do we know which is the right one to do? Flipping through any given fitness magazine you may stumble upon the next big upcoming workout style or what some actor did to achieve the physique needed for their superhero role, sound familiar? Everyone starts to think that if it worked for them it should work for you to but more times then not it won't work for you. Training programs are not a "one size fits all" style. For some they may be able to go to the gym 6 days a week but for someone else that would be way to much especially to start out with or they simply have a different goal set. To start out you need to ask yourself what your goal is. Do you want to loose weight, get more toned, get "shredded", get jacked, or maybe all of that together? Depending on the goal it will impact the foundation of your workouts. Next thing you need to ask yourself is how many days a week do you realistically see yourself going to the gym? Be honest, there is no shame in going 2 or 3 days a week. Its better to be honest rather then starting with 5 days a week and become totally overwhelmed. Personally I find it works best to have a beginner start with 2-3 days a week and take it from there. If you are new to this you want it to be a smooth transition so it doesn't seem like a chore. Another question you should take into consideration is how long do you want/ can spend at the gym? Some may have plenty of time but others may feel crunched for time no matter what day it is. No worries there is a solution. 

What to Consider

So lets back it up to the first step which is the goal. Your goal will influence your workouts because for someone who is looking to burn fat isn't going to want to follow a bodybuilder routine yet someone hoping to build some mass isn't going to want to follow the same program a marathon runner would use. It may sound silly but it happens more times than what you would think. Also, if there is an area you want to focus on then perhaps you may want to include a day in the week where you want to primarily focus on that area. For instance if you want to build up your legs more then toss in an extra leg day or some ladies may want a glutes day set up in addition to their leg day.

Next up is the amount of days you want to spend at the gym. Your training split could change dramatically depending on the amount of days you have available. If you do a training split with fewer days at the gym then chances are you will be working on more muscles in a workout (ie. Upper Body: chest, back, shoulders, biceps, triceps. Lower Body: quads, hamstrings, calves). What that means is in ored to make your time at the gym short yet effective you will only be doing one exercise per muscle. However, if you chose a training split where there are more days then chances are you will be focusing on one or two muscles in a given workout which allows you to preform more exercises per muscle.  

Common Training Splits:

The following are 6 of the most common training splits I have come across since I started working out. 

1. Whole Body Training Split
2. Upper/ Lower Body Training Split
3. Push/ Pull/ Legs Training Split
4. Three Day Split
5. Four Day Split
6. Five Day Split
7. Six Day Split

Training Split Breakdown:

• Whole body: (3 Day Split)

Day	Body Parts	Exercises
1	All Muscle Groups	1 each
2	Rest
3	All Muscle Groups	1 each
4	Rest
5	All Muscle Groups	1 each
6	Rest
7	Rest

Since there are so many muscles to train all in one workout you will only be able to do one exercise per muscle. It is important to take a day off between training days that way you give your body enough time to recovery and rebuild for the next workout. As you see this is a three day training split. 

• Upper/ Lower Body: (4 Day Split)

Day	Body Parts	Exercises
1	Upper Body	2 each
2	Lower Body	2 each
3	Rest
4	Upper Body	2 each
5	Lower Body	2 each
6	Rest
7	Rest

For the upper body and lower body training split since there isn't as many muscles to train in one workout compared to a full body workout you can start to look at doing two exercises per muscle. The muscles you would be looking at training on the upper body days are chest, back, shoulders, and arms. For lower body workouts you will focus on your quadriceps, hamstrings, and calves. Since you aren't training the same muscles back to back you now have the option to workout more days in a row.

• Push/ Pull/ Legs: (3 or 6 Day Split) 

Day	Body Parts	Number of Exercises
1	Chest/ Shoulders/ Triceps	3 each
2	Back/ Biceps	3 each
3	Legs	4
4	Chest/ Shoulders/ Triceps	3 each
5	Back/ Biceps	3 each
6	Legs	4
7	Rest

Push days are focused on the muscles that do most of your pushing so chest, shoulders, and triceps. Legs do push yes but they also pull so its just easier to focus on legs on a separate day. Pull days will focus on back and biceps which are the main muscles in charge of any pulling movement. Since we are breaking down the muscle groups we are targeting we now have the option to perform more exercises per muscle thats why you see three exercises for the push and pull days. Now that legs are on their own day we can have the option of doing more exercises opposed to only doing two leg exercises and then being done the whole workout. The benefit of this training split is having the ability to train each muscle twice in one week, but if thats too much try switching it to a three day training split.

• Three Day Split:

Day	Body Parts	Exercises
1	Chest/ Back	3-4 each
2	Rest
3	Shoulders/ Arms	3-4 each
4	Rest
5	Legs	3-4
6	Rest
7	Rest

As you can see this training split only calls for working out three days a week. Once again since there isn't as many muscles being targeted per workout we have the option of doing more exercises for the muscles we are training. 

• Four Day Split: 

Day	Body Parts	Number of Exercises
1	Chest/ Triceps	3-4 each
2	Back/ Biceps	3-4 each
3	Rest
4	Legs	5
5	Shoulders	4
6	Rest
7	Rest

• Five Day Split:

Day	Body Parts	Number of Exercises
1	Chest	4-5
2	Back	4-5
3	Shoulders	4-5
4	Legs	5-6
5	Biceps/ Triceps	3-4 each
6	Rest
7	Rest

• Six Day Split:

A six day training split can be made up by taking the three day training split and just repeating the three days within one week. This is a more advanced training split and for someone who has experience at the gym. 

Some Tips

Now that we know some of the common training splits there are something you need to keep in mind like... 

• Giving your body enough rest between workouts - don't train the same muscle multiple days in a row. Allow it to rest up.
• Listen to your body - say your shoulders are sore and you're about to train them for the second time in a week, consider taking that day off. Theres no point in forcing yourself into a workout and getting injured. 
• Train as a whole - Don't skip days. Sure if you are doing a split that calls for hitting that muscle group twice a week that is acceptable but if not don't skip out. Im calling anyone out who skips leg day! DONT DO IT! You can't only train a certain area and neglect another because thats going to lead into some issues down the road which you do not want. 
• Customize it for you - Depending on your goal change up the split if you need to. Say your goal is to lose weight then maybe a two or three day training split is what works for you, then consider doing some cardio outside of the gym. Doing some sort of cardio outside of the gym on a rest day is called an "active rest day". Go out and do a hike or a bike ride this will help a lot and it sure as hell beats sitting on your couch falling into bad habits. 
• Fat Loss - Try and incorporate more cardio into your workouts or a day in the week just for cardio. Aim for at least 30min of cardio a day. 
• Always do a warm up- warm ups a critical to prevent any injuries and prepare the body of your workout.

Learn from my mistakes

You will be much better off taking time in looking into a training split opposed to walking in the gym and doing a bit of everything each time. When I started out my mistake was doing full body workouts or a upper/ lower body training split and doing too many exercises per workout. At first you may think oh that can't really be that bad but at that rate I was having 3+ hour workouts! When you walk into the gym you want to aim for one to two hours at the gym, don't exceed this limit because you may end up working against yourself. In my case my goal was to put on weight but with those crazy long workouts I didn't put any weight on because I was totally working against my body so check out the charts above to give yourself an idea on how many exercise you should do per training split. 

Don't be that gym goer that walks in and spends some time on the treadmill, does some curls then calls it a day. Your time at the gym will be more effective if you have some foundation to follow. 

Ronnie Vercruyssen,
"Every champion was once a contender that refused to give up"- Rocky Balboa