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Friday, October 5, 2012


When will people understand that no matter what are your intentions for resistance training whether it is just for healthy life style reasons or if it is bodybuilding and fitness, or to supplement athletic training, that most of the time what you do outside of the training is what matters most to get your results representing 70%?

First of all everyone has heard of the saying that “you are what you eat”, well that is totally the truth for obtaining results. It doesn’t matter how much you train, or if you exercise every day, you will still represent what you eat. People in the fitness world make sacrifices to have a lean, hard body with low fat percentages. Today Nutrition has evolved a lot from when resistance training started. What used to be diets of complex carbs, such as potatoes, protein, such as chicken breast and minimal fat, which usually came from peanut butter or even from the proper chicken to obtain low fat percentages, now has turned into calculating the energy balance of calories consumed and wasted to get the results, and the discovery of what works for each individual person. Food is then consumed according to obtaining the correct combination and amount of proteins, carbs and fats, and to complement vitamins, minerals and even water so that the body can metabolize the nutrients properly.

Another factor that influences results is how you sleep. You will never get results being a night owl. If you are a party animal at least once a week with possibly adding the calories of the drinking that takes place, which results in water retention and dehydration, even though you train 7 times a week, besides catching up with you later on, won’t bring you the results you desire. Part of maximizing results is the rest you get, which includes sleep. While you are sleeping, the body is performing its reconstruction, and that is when some hormones interact in the anabolism process the most, such as the Growth Hormone. Growth hormone has anabolic effects due to the stimulation of bone and skeletal muscle growth and metabolic functions such as maintaining blood glucose levels, increasing uptake of glucose and Amino Acids (AA) into the muscle cells. The AA uptake and protein synthesis cause hypertrophy of the muscle fiber, which is released during the slow wave phase of sleep and it occurs when there is no sunlight. So even if you do get 8 hours sleep during the day, that won’t be enough to contribute to your results.

Now the lack of sleep and other factors cause stress, and when there is stress, especially greater amounts related to work, emotional state or even everyday life, it can reflect on the body with the release of the hormone cortisol that can prevent a person from reaching their goal. Cortisol is a catabolic (breakdown) hormone that regulates the blood glucose and maintains it in prolonged fasting and during exercise promotes the degradation of proteins used by the liver to form glucose and is also released when doing resistance training because it is a stress on your organism. You need the Cortisol to produce energy when there is a deficit, but too much of it can be hazardous.  

So if you are training right, which will be left for future discussions, which most people in Canada and USA really don’t have a clue what they are doing when they are exercising, especially on the gym floor, remember that it only represents 30% of the results your aiming for, and even if you`re doing everything right, training can be a problem, for there are people that are spending too much time doing it which can also affect results negatively.

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