Hello again,
I just want to tell you a little, skinny story about me, and why I do what I do. I was always the skinny kid... too small for football, not strong enough for hockey and too weak to compete at any level in high school. This was very sad for me, because I loved sports! But no matter what I did I just could never get any stronger.
I played one youth-football game in my life and three minutes into it, was rushed to the hospital because I broke three fingers on my left hand. There is a reason all professional athletes are over six feet tall and 200+ pounds (Wes Welker of the N.E. Patriots is one of the few exceptions!). I just happened to develop a little later in life, at 23 to be exact!
I was an Exercise and Sport Science Major in college, and could not seem to gain any muscle. So I took a look at the science behind muscle building. IE, protein synthesis, carbohydrates, good sugar, bad sugar etc... and I realized that I was over doing the weight lifting aspect and almost totally neglecting the nutrition side of it. Sure, like most hard gainers, I took my "magical protein powder" before bed to get a lot of calories into my system while I slept. All that ever did was give me a stomach ache in the morning. So I figured I would change my ENTIRE lifestyle! Bear in mind, I'm a sr. in college at this point, my lifestyle consisted of getting drunk and eating pizza. I called a steak and cheese sub a full meal because it had onions and peppers!!!!!!!!!!!
I stopped getting drunk and altered my eating habbits. I started taking in good, solid calories loaded with nutrients. Wouldn't you know it? I started putting on weight! Sure at first, most of it was because I was eating a lot, but once my metabolism and body got used to the concept of HARD exercise, and HARD diet, the muscle started to POP out and soon enough I was that guy wearing a sleeve-less shirt in the winter time because I had never seen my own biceps before! Trust ME!!!!!!!! This did not happen over night, as time went on though I made small goals and stayed committed!
Bottom line, I have been there, and to this day I find it difficult to come to terms with the fact I'll never be big like Jay Cutler (Sterling MA, local!!!!!!) nor will I magically gain muscle, just because a supplement tells me I am going to. In order to achieve results, you have to do the work. In the gym and at the kitchen table.
For info on how you can start to eat better and train your body for growth, check out this site:
http://grahamfit.nononsense.hop.clickbank.net
At first you'll probably doubt its even possible, especially if you're a skinny guy like me, but trust me, it is science.
How much muscle you are going to gain depends upon how much work you are willing to do.
Thanks
-Graham Smith A.C.E. Certified Personal Trainer
P.S. If you need a shove in the right direction check out:
http://www.fitnessgenerator.com/smithfit
Sunday, January 11, 2009
Friday, January 9, 2009
Staying Motivated
Motivation
Do You Want to KEEP Your Motivation? ----
Turn Your Desires and Goals Into a Reality
I have a question for you -
Have you ever... ...
Set a Goal?? ...
Made a promise to yourself??
Have you then found yourself making the same resolution, setting the same goal, or making the very same promise to yourself again later?
Do any of these ring a bell? I'm going to quit smoking...
I'm going to lose ___ pounds
I'm going to start working out...
I'm going to start getting up earlier...
I'm going to make more next year...
I'm going to spend more time with family and friends...
Sound familiar???
We've all done it. I know I have. The problem. Until now, there's never been a program that addressed the issue of keeping your Resolutions, Goals, and Promises. Sure, there are *tons* of programs on the market about setting goals and resolutions... But none of them address the issue of why you don't KEEP your resolutions, goals, and promises- until now... The Never Ending Motivation website will help you.
http://www.thinandhealthy.com/cmd.php?af=898291
This can help you find ways to knock out those late night cravings. Keep those resolutions. Stay motivated and dedicate yourself to your health and fitness goals.
Q- I've set so many goals and made so manyresolutions only to fail. I've already boughtall the programs, what makes this one different?
A- Many of us have set goals only to find ourselves setting the same ones again later, and feeling frustrated about doing so and doubtful as to whether they'll take place this time. This program reveals in a very simplistic fashion WHY all those others have failed. There are seven reasons... always only seven things... that steal our motivation. When you defeat the reason that has come against you the most, your goals will be achieved...
Here's what Missy, a NEM user,has to say. "I tried and failed, and tried andf ailed again. I didn't think I could ever loseweight. Understanding the Motivation Assassinators took all the pressure off me. It took away the guilt and blame I felt when I didn't achieve a goal or keep a resolution. Ididn't feel like a failure anymore because it empowered me to overcome those obstacles in front of me. Before that I never realized I had them. I lost the weight AND have kept if off!"
http://www.thinandhealthy.com/cmd.php?af=898291
Do You Want to KEEP Your Motivation? ----
Turn Your Desires and Goals Into a Reality
I have a question for you -
Have you ever... ...
Set a Goal?? ...
Made a promise to yourself??
Have you then found yourself making the same resolution, setting the same goal, or making the very same promise to yourself again later?
Do any of these ring a bell? I'm going to quit smoking...
I'm going to lose ___ pounds
I'm going to start working out...
I'm going to start getting up earlier...
I'm going to make more next year...
I'm going to spend more time with family and friends...
Sound familiar???
We've all done it. I know I have. The problem. Until now, there's never been a program that addressed the issue of keeping your Resolutions, Goals, and Promises. Sure, there are *tons* of programs on the market about setting goals and resolutions... But none of them address the issue of why you don't KEEP your resolutions, goals, and promises- until now... The Never Ending Motivation website will help you.
http://www.thinandhealthy.com/cmd.php?af=898291
This can help you find ways to knock out those late night cravings. Keep those resolutions. Stay motivated and dedicate yourself to your health and fitness goals.
Q- I've set so many goals and made so manyresolutions only to fail. I've already boughtall the programs, what makes this one different?
A- Many of us have set goals only to find ourselves setting the same ones again later, and feeling frustrated about doing so and doubtful as to whether they'll take place this time. This program reveals in a very simplistic fashion WHY all those others have failed. There are seven reasons... always only seven things... that steal our motivation. When you defeat the reason that has come against you the most, your goals will be achieved...
Here's what Missy, a NEM user,has to say. "I tried and failed, and tried andf ailed again. I didn't think I could ever loseweight. Understanding the Motivation Assassinators took all the pressure off me. It took away the guilt and blame I felt when I didn't achieve a goal or keep a resolution. Ididn't feel like a failure anymore because it empowered me to overcome those obstacles in front of me. Before that I never realized I had them. I lost the weight AND have kept if off!"
http://www.thinandhealthy.com/cmd.php?af=898291
Saturday, January 3, 2009
Importance of Staying Hydrated
Hydration
Water is the most abundant, yet overlooked, substance in the body. The body's fluid status is a fragile balance, so much so that experts rank water second only to oxygen as essential for life. Water plays a vital role in all bodily processes by providing a universal medium for chemical reactions, lubrication, nutrient delivery, waste disposal, heat dispersion and temperature regulation.
Exercise significantly increases fluid loss which can reach levels of up to 4 liters per hour during heavy work-outs. A loss of body mass through dehydration of as little as 2% significantly impairs performance (Armstrong et al 1985) which emphasizes the importance of the maintenance of hydration, especially during exercise.
But how does dehydration affect the body? And how does the body recognize it has a problem with fluid loss? Blood plasma is 92% water, and therefore, dehydration reduces the volume of blood in the body which makes the heart work harder to pump the blood around the body and deliver oxygen to the working muscles. Exercise feels much harder as your body's systems aren't working as efficiently as they do with good hydration and performance is impaired. As dehydration progresses, nausea and vomiting may be experienced and by 5% reduction in total body weight, performance has dropped by 30%. Fluid loss greater than 5% creates weakness, confusion and dizziness leading ultimately to coma and death if fluid isn't replaced immediately.
The World Health Organization recommends drinking 6 to 8 large glasses of water a day, but this is only to maintain normal fluid balance. This does not take into account the extra fluid demands of exercise.
Drink at least 8oz of water before exercise to ensure your fluid levels are up when you start exercising and then continue to take in as much as you can during exercise.
To the majority of recreational exercisers thirst is viewed as an indicator that they need to drink or they will become dehydrated. In fact, thirst is a sign that the person is already dehydrated; also the thirst mechanism tends to be depressed during exercise which increases the level of dehydration before thirst is sensed. This is why fluid replacement should be considered before, during and after physical activity rather than relying on thirst to determine when the body needs fluid.
If the exercise lasts for less than an hour the body should have sufficient electrolyte and carbohydrate supplies to maintain optimal performance. Therefore, for short periods of exercise water is just as good as sports drinks. Exercise that lasts for over an hour, a drink with electrolytes and carbohydrates will aid performance by supplying additional energy. Contrary to popular opinion a relatively small amount of sweat is salt (0.2 to 0.4%) therefore unless the climate is extremely hot or the activity is over an hour in duration, additional salt should not be necessary.
There is always a tendency to think that water is plain and that additional ingredients will improve it. However, in actual fact, water is the best fluid you can choose for exercise of an hour or less in duration. If you think water is just water then think again. It is worth considering what type of water to use.
Types of Water
Spring: Comes from an underground source and must meet Drinking Water in Containers Regulations and can be treated if necessary.
Purified: Can be drawn from any source and can be artificially processed and chemically treated to make it drinkable.
Tap: This water is chemically purified and on average recycled 9 times, when bottled, tap water may be termed 'purified' or 'table' water.
Practical Recommendations for Fluid Replacement
Drink one tall glass of water at every meal, plus one glass between every meal. If you follow this plan, you will be drinking 5 glasses of water throughout the day, and with about 2 cups of water per glass, this equals approximately 10 cups of water. Another plus to drinking water before, during, and after your meals is that it helps you feel satisfied while consuming less food and consequently, fewer calories. Liquid allows your food to expand in while you eat, curbing your hunger. It also helps you eat slowly, which is another important tactic for eating in moderation.
Don't rely on thirst. Drink before, during and after any physical activity. Get into the habit of taking on fluids during training as well as competition.
It is also important to realize that many foods we eat contain water. Fruits and vegetables obviously contain water, which gives them their juicy nature. Other foods, such as cooked rice and grains, dairy, casseroles, and soups are all rich in water, which again, can help you feel satisfied while consuming fewer calories and fending off excess body weight.
The best way to stay hydrated is to follow a schedule for hydrating your body, which will date back to a few hours before your sporting activity, but needs to be followed;
• Begin drinking fluids on a regular basis, 2-3 hours before your sporting activity.
• Drink 250ml 15 minutes before exercise.
• Drink 250ml every 15 minutes exercise.
References:
American College of Sports Medicine (1996) advise on fluid intake
Armstrong et al (1985) , Medicine and Science in Sports & Exercise, 17: 456-461
Davis & Brewer (1997), Journal of Sports Sciences, 15(1):44-45
Water is the most abundant, yet overlooked, substance in the body. The body's fluid status is a fragile balance, so much so that experts rank water second only to oxygen as essential for life. Water plays a vital role in all bodily processes by providing a universal medium for chemical reactions, lubrication, nutrient delivery, waste disposal, heat dispersion and temperature regulation.
Exercise significantly increases fluid loss which can reach levels of up to 4 liters per hour during heavy work-outs. A loss of body mass through dehydration of as little as 2% significantly impairs performance (Armstrong et al 1985) which emphasizes the importance of the maintenance of hydration, especially during exercise.
But how does dehydration affect the body? And how does the body recognize it has a problem with fluid loss? Blood plasma is 92% water, and therefore, dehydration reduces the volume of blood in the body which makes the heart work harder to pump the blood around the body and deliver oxygen to the working muscles. Exercise feels much harder as your body's systems aren't working as efficiently as they do with good hydration and performance is impaired. As dehydration progresses, nausea and vomiting may be experienced and by 5% reduction in total body weight, performance has dropped by 30%. Fluid loss greater than 5% creates weakness, confusion and dizziness leading ultimately to coma and death if fluid isn't replaced immediately.
The World Health Organization recommends drinking 6 to 8 large glasses of water a day, but this is only to maintain normal fluid balance. This does not take into account the extra fluid demands of exercise.
Drink at least 8oz of water before exercise to ensure your fluid levels are up when you start exercising and then continue to take in as much as you can during exercise.
To the majority of recreational exercisers thirst is viewed as an indicator that they need to drink or they will become dehydrated. In fact, thirst is a sign that the person is already dehydrated; also the thirst mechanism tends to be depressed during exercise which increases the level of dehydration before thirst is sensed. This is why fluid replacement should be considered before, during and after physical activity rather than relying on thirst to determine when the body needs fluid.
If the exercise lasts for less than an hour the body should have sufficient electrolyte and carbohydrate supplies to maintain optimal performance. Therefore, for short periods of exercise water is just as good as sports drinks. Exercise that lasts for over an hour, a drink with electrolytes and carbohydrates will aid performance by supplying additional energy. Contrary to popular opinion a relatively small amount of sweat is salt (0.2 to 0.4%) therefore unless the climate is extremely hot or the activity is over an hour in duration, additional salt should not be necessary.
There is always a tendency to think that water is plain and that additional ingredients will improve it. However, in actual fact, water is the best fluid you can choose for exercise of an hour or less in duration. If you think water is just water then think again. It is worth considering what type of water to use.
Types of Water
Spring: Comes from an underground source and must meet Drinking Water in Containers Regulations and can be treated if necessary.
Purified: Can be drawn from any source and can be artificially processed and chemically treated to make it drinkable.
Tap: This water is chemically purified and on average recycled 9 times, when bottled, tap water may be termed 'purified' or 'table' water.
Practical Recommendations for Fluid Replacement
Drink one tall glass of water at every meal, plus one glass between every meal. If you follow this plan, you will be drinking 5 glasses of water throughout the day, and with about 2 cups of water per glass, this equals approximately 10 cups of water. Another plus to drinking water before, during, and after your meals is that it helps you feel satisfied while consuming less food and consequently, fewer calories. Liquid allows your food to expand in while you eat, curbing your hunger. It also helps you eat slowly, which is another important tactic for eating in moderation.
Don't rely on thirst. Drink before, during and after any physical activity. Get into the habit of taking on fluids during training as well as competition.
It is also important to realize that many foods we eat contain water. Fruits and vegetables obviously contain water, which gives them their juicy nature. Other foods, such as cooked rice and grains, dairy, casseroles, and soups are all rich in water, which again, can help you feel satisfied while consuming fewer calories and fending off excess body weight.
The best way to stay hydrated is to follow a schedule for hydrating your body, which will date back to a few hours before your sporting activity, but needs to be followed;
• Begin drinking fluids on a regular basis, 2-3 hours before your sporting activity.
• Drink 250ml 15 minutes before exercise.
• Drink 250ml every 15 minutes exercise.
References:
American College of Sports Medicine (1996) advise on fluid intake
Armstrong et al (1985) , Medicine and Science in Sports & Exercise, 17: 456-461
Davis & Brewer (1997), Journal of Sports Sciences, 15(1):44-45
Hello and Welcome
Hello,
My name is Graham Smith and I am happy to welcome you to my blog!
Let me tell you a little about myself.
I was born and raised in a small town in Massachusetts. The son of a physical education teacher and younger brother of a star athlete, is it any wonder that I chose exercise as my career path? Obviously not!!!!!
I am a graduate of Fitchburg State College in Massachusetts and hold a degree in Exercise and Sport Science. I am a certified Personal Trainer through the American Council on Exercise (A.C.E.) and I am certified to teach a variety of group exercise classes.
I am currently working as a Personal Trainer and sales rep for the Auburn Athletic club, in Auburn Massachusetts. I love what I do and really enjoy helping people take action against their sedentary lifestyles.
I am here to answer questions or just to chat about anything that has to do with fitness and wellness. Check back frequently because I could very well discuss something on this board you may be wondering about!
Once again, thank you for checking out this blog and look forward to chatting with you in the future....
Graham Smith (A.C.E. Certified Personal Trainer)
My name is Graham Smith and I am happy to welcome you to my blog!
Let me tell you a little about myself.
I was born and raised in a small town in Massachusetts. The son of a physical education teacher and younger brother of a star athlete, is it any wonder that I chose exercise as my career path? Obviously not!!!!!
I am a graduate of Fitchburg State College in Massachusetts and hold a degree in Exercise and Sport Science. I am a certified Personal Trainer through the American Council on Exercise (A.C.E.) and I am certified to teach a variety of group exercise classes.
I am currently working as a Personal Trainer and sales rep for the Auburn Athletic club, in Auburn Massachusetts. I love what I do and really enjoy helping people take action against their sedentary lifestyles.
I am here to answer questions or just to chat about anything that has to do with fitness and wellness. Check back frequently because I could very well discuss something on this board you may be wondering about!
Once again, thank you for checking out this blog and look forward to chatting with you in the future....
Graham Smith (A.C.E. Certified Personal Trainer)
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