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Apr 30, 2012

Christian Burtnett Profile

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West Chester, PA

Health & Fitness

Health & Fitness! What is in your diet? What does your diet consist of? Breakfast is a pretty important meal considering you haven’t eaten in several hours, but what are you eating? Are you eating anything that you see or are you drinking some type of shake. What if you are one of thousands that does not eat breakfast because you don’t have time or you just can’t stomach it? For starters, your body is smarter then you. Your body will adapt to any environment over time, so if you can’t eat breakfast, then start small. You may get a stomachache but your body will adjust and adapt. Try to stay away from shakes in the morning unless you’re eating something with it. Your body wants FOOD, and real food is a lot better than a shake by itself. Shakes go through your system to fast and it’s not providing your body with the work it was designed to do. You will burn more calories digesting real food then a shake running through your body not to mention muscle loss especially if you’re not combining you diet with a workout. The only shakes that should be consumed by everyday people should be protein shakes right after a workout to help promote muscle growth and aid in quick recovery. The first thing your body wants to break down for energy is muscle. Get a BMR reading, find out how many calories you need and start working out. Eating breakfast in the morning will jumpstart you’re day and help you to make better food choices throughout the day. A healthy diet of fresh foods will help you to lose and control your weight. Try any farmers market for the best fresh foods around. Visit my page for locations on farmers markets, healthy eating and great exercises; I will also help you to find out about how many calories you need in a day (BMR) or where you stand with you BMI (body mass index.)  (May 18, 2012 | post #1)

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Personal Training and Protein: How much do you need?

Whys It’s Important To Rest A Day After A Workout! Rest is an often overlooked part of a workout routine for effective training. If you don't plan rest or schedule recovery days into your training, you actually limit your ability to train. Your body gets stronger after exercise stress, so you need to allow down time for the rebuilding of muscle tissue. An effective training program will have regular periods of rest and recovery. This allows you to adapt to the exercise -- you return bigger, stronger and faster. Rest also allows you to recover mentally and emotionally and avoid exercise burnout. Conditioning requires a balance between overload and recovery. Too much overload and/or too little recovery may result in both physical and psychology symptoms of overtraining syndrome. Common Warning Signs and Symptoms of Overtraining Syndrome: Washed-out feeling, tired, drained, lack of energy Mild leg soreness, general aches and pains Pain in muscles and joints Sudden drop in performance Insomnia Headaches Decreased immunity (increased number of colds, and sore throats) Decrease in training capacity / intensity Moodiness and irritability Depression Loss of enthusiasm for the sport Decreased appetite Increased incidence of injuries A compulsive need to exercise It's common for beginners to experience muscle soreness that lasts for a week or two, just as seasoned exercisers will be sore after a tough work out. Muscle soreness has two primary causes. The first soreness you experience happens during your workout "the burn" and should subside within a couple of hours. This is caused by lactic acid production. When you are training and your muscles are not getting enough oxygen (anaerobic glycolysis), lactic acid builds up. You can break down lactic acid by continuing to move and by doing light aerobic exercise (such as walking) after your workout. This is why cool-downs are so important, especially for beginners. The longer you cool down, the faster that lactic acid will leave the muscles (typically within an hour). The type of muscle soreness you are experiencing, up to a day or two, and sometimes even three, after your workout is known as DOMS (Delayed Onset Muscle Soreness). DOMS is caused by microscopic tears inside the muscles, resulting from weight-training or fully exhausting the muscles during cardio. This is normal. Again, beginners will be more sore and usually for longer, but if you really worked as hard as you should have during a weight-lifting session, you should be somewhat sore for the next day or two. This is where rest comes in. You absolutely must rest the muscles you worked for 1-2 days after a workout. Take at least one day off between strength training sessions, and if you are still very sore, take 2 days off. (This means from lifting, not from all exercise such as cardio). If you don't let your muscles recover and repair, they will continue to break down and you will actually get weaker. To help prevent soreness in the future, and alleviate some of it now, be sure to: • Always warm-up for 5-10 minutes and cool-down for at least 5 minutes. • Stretch after a warm-up, during your workout, and after you are done. Only stretch when your muscles are already warm from some kind of light activity. If you are going to workout using weights, you should only stretch after that muscle has been worked out. Stretching after a resistance workout is better so you do not pull any muscles prior to working out. Stretching before a cardio workout is good so you can stay limber throughout the movements of the exercises. • Stay active. The more your muscles move, the faster they will recover from exercise and soreness. If you choose to rest completely instead of "actively recovering" with light exercise, you'll probably be sore longer. • Drink plenty of water throughout the day.  (May 2, 2012 | post #2)

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Personal Training and Protein: How much do you need?

Here is a great way to find out how much protein per day you need. Even if you’re not working out, it is still important to take care of your body by eating right and avoiding deficiencies down the road. How to Calculate Your Protein Needs: 1. Weight in pounds divided by 2.2 = weight in kg 2. Weight in kg x 0.8-1.8 gm/kg = protein gm. Use a lower number if you are in good health and are sedentary (i.e., 0.8). Use a higher number (between 1 and 1.8) if you are under stress, are pregnant, are recovering from an illness, or if you are involved in consistent and intense weight or endurance training. Example: 154 lb male who is a regular exerciser and lifts weights 154 lbs/2.2 = 70kg 70kg x 1.5 = 105 gm protein/day  (Apr 30, 2012 | post #1)

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West Chester



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