MAXIMIZE YOUR MUSCLE GROWTH
By Fitness and Training Expert
Rosie Chee, BExSpSc
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Maximize Your Muscle Growth
Macronutrient for Optimal Muscle Growth Copyright © 2010 by Rosie Chee
Training for Muscle Growth: Physiological Adaptations to Resistance Training and Lifting Weights to Maximize Mass Copyright © 2009 by Rosie Chee
The 5 Basic Staple Supplements: The Only Supplements that are Essential to your Regime Copyright © 2010 by Rosie Chee
Smashwords Edition Copyright © 2011 by Rosie Chee
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MAXIMIZE YOUR MUSCLE GROWTH
Contents
Macronutrient Composition for Optimal Muscle Growth
Introduction
Energy
Carbohydrates
Protein
Fat
Conclusion
Introduction
Muscle Fibres and Types - Slow Oxidative Fibres, Fast Oxidative Fibres, Fast Glycolytic Fibres
Physiology of Muscle Growth
Training Parameters - Type of Exercise, Training Splits, Resistance Training Exercises, Mode of Weights, Intensity and Volume, Exercise Velocity, Progressive Overload
Training Programme - Adaptation of the 10x3 Training Programme
Conclusion
The 5 Basic Staple Supplements: The Only Supplements that are Essential to your Regime
Introduction
Creatine
Multivitamin
Good Fats
Protein Powder
Branched Chain Amino Acids
Conclusion
Macronutrient Composition for Optimal Muscle Growth
Introduction
Muscle growth requires the manipulation of many factors, the most important being nutrition. Regardless of how many hours one dedicates to training, without the proper nutrition, they are not going to get the gains they desire. As with training principles, within the scope of nutrition there are a set of ‘rules’ and guidelines recommended for optimal muscle growth.
This article is going to briefly discuss the required energy intake and macronutrient composition of that energy for optimal muscle growth.
Energy
In order to gain muscle mass, one must be in a positive energy balance. To ensure that the weight gain acquired from the resistance training undertaken results in muscle accretion, it is recommended to increase energy intake by ~15% from maintenance (Lambert, Frank & Evans, 2004).
Energy is synthesized from the macronutrients carbohydrate, protein, and fat.
Carbohydrates
Carbohydrates can be classified into two groups: 1. Simple Carbohydrates - which provide ‘fast’ energy, as they have a high glycemic index and are digested rapidly; and 2. Complex Carbohydrates - which take longer to digest than simple carbohydrates because they consist of mostly glucose molecules strung together to form polysaccharides, those many glucose molecules linked together in highly branched chains make up glycogen (Wardlaw & Hampl, 2007).
Glycogen is the primary fuel utilized during anaerobic, high intensity training (McKardle, Katch & Katch, 2007); therefore adequate carbohydrate intake is necessary to provide energy for resistance training (Lambert, et al., 2004).
Muscle damage occurring as a result of resistance training increases the daily carbohydrate intake for optimal muscle glycogen synthesis (Costill, et al., 1990). If not enough carbohydrate is consumed, then the body will create the energy that it needs from other sources, starting with protein, as it is more easily catabolised than fat. Carbohydrate intake also causes an insulin release, which is protein sparing and can thus promote protein synthesis (Garrett & Grisham, 2010; Nygren & Nair, 2003).
According to studies done, 5-6g/kg/day of carbohydrate are required for optimal muscle glycogen levels in those looking to gain muscle (Burke, 2006; Lambert, et al., 2004), and it is recommended that carbohydrates make up 55-60% of daily total energy intake (Lambert, et al., 2004).
Protein
Protein makes up the major component of the body, second only to water in the tissues of the body. The building blocks of protein are called amino acids. Dietary protein is usually the source of amino acids for the body, especially of the essential amino acids, which the body cannot synthesize sufficiently to maintain physiological processes by itself (Wardlaw & Hampl, 2007).
The body’s nitrogen balance is improved as a result of resistance training; therefore resistance training increases the daily protein intake requirement (Rennie & Tipton, 2000) through the additional need for amino acids to support muscle accretion (Tarnopolsky, 2006). Adequate protein must be available for amino acids to provide protein synthesis (i.e. muscle growth), since muscle is primarily protein and water (Lambert, et al., 2004). There is a level of g/day at which dietary protein becomes optimal for muscle growth; however, above this there are no further anabolic effects, with excess protein ingested being oxidized through other metabolic pathways (Lambert, et al., 2004; Tarnopolsky, 2006; Tarnopolsky, et al., 1992).
The use of anabolic compounds protein requirements has been shown to decrease the protein required for positive nitrogen balance (Phillips, Tipton, Ferrando & Wolfe, 1999), most likely due to an increase in the reutilization of amino acids from the protein degradation for protein synthesis as a consequence of anabolic administration (Ferrando, et al., 1998).
According to studies done (Rennie & Tipton, 2000) the general population require only 0.8g/kg/day of protein. Bodybuilders and those trying to gain muscle mass require higher amounts, ranging from 1.0-1.2g/kg/day for those who do their resistance training in a steady-state, and as much as 1.5-1.7 g/kg/day for those who train in the early morning or in a fasted state (Consolazio, Johnson, Nelson, Dramise & Skala, 1975; Rennie & Tipton, 2000; Tarnopolsky, 2006; Tarnopolsky, et al., 1992; Tarnopolsky, MacDougall & Atkinson, 1988; Torun, Scrimshaw & Young, 1977).
It is recommended that protein make up 25-30% of daily total energy intake, with a 25% intake allowing for adequate carbohydrate and fat intake to allow for energy for training and to maintain circulating testosterone levels, respectively (Lambert, et al., 2004).
Fat
Used in many of the body’s mechanisms for survival, one of the primary functions of fats in the body is to synthesize hormones. Testosterone is one of the primary hormones involved in the process of building muscle (Wardlaw & Hampl, 2007).
There is little known on how fat intake affects muscle accretion (Lambert, et al., 2004). There is however evidence to suggest that relative to a high carbohydrate diet, a high daily fat intake impairs high intensity exercise performance (Tarnopolsky, et al., 1988). However, studies done by Dorgan, et al. (1996) indicate that low dietary intakes of fat are not optimal for muscle growth, as they have been shown to decrease total testosterone (Berrino, et al., 2001; Dorgan, et al., 1996).
It is recommended that fat make up 15-20% of daily total energy intake (Lambert, et al., 2004), with a minimum of 15% and an upper limit of 30% of daily total energy (Greenhaff, Gleeson & Maughan, 1987; Torun, et al., 1977), based on a composition with daily energy intake split with 55-60% coming from carbohydrate and a moderate protein consumption of 25% (Lambert, et al., 2004).
Conclusion
Next to resistance training, nutrition is the most important factor in the achievement of gaining muscle mass. For muscle accretion to occur, one must have a net positive energy balance of ~15% above maintenance, a moderate to high carbohydrate intake (55-60% total daily energy) to fuel resistance sessions, optimal protein intake (25-30% total daily energy) to ensure protein synthesis, and an adequate fat intake (15-20% total daily energy) to prevent testosterone levels falling.
Training for Muscle Growth: Physiological Adaptations to Resistance Training and Lifting Weights to Maximize Mass
Introduction
So you want to gain muscle. There are many different programmes and methods of training out there that are going to accomplish muscle growth. Add to that the fact that each individual is unique and that what may work for one in acquiring muscle mass may not work for another. There are, however, general standards and principles that most ‘mass gaining’ training programmes are based upon; and whilst many use traditional methods of training for hypertrophy, there are other ways to achieve the same, if not better, results. This article will discuss the different types of muscle fibres, the physiology of muscle growth, training parameters that work best for hypertrophy, and provide a sample programme for muscle building.
Muscle Fibres and Types
Slow Oxidative Fibres
Slow oxidative fibres are commonly referred to as Type I muscle fibres. These muscle fibres are recruited first during activity, contracting slowly due to slow Myosin ATPase activity. Although Type I fibres have a high Myoglobin content, they contain low glycogen levels, using aerobic glycolysis for Adenosine Triphosphate (ATP) (i.e. energy) synthesis. A high oxidative capacity, due to the many capillaries and mitochondria that they contain, allows them to have a very slow rate of fatigue, therefore making them best suited for endurance activities such as distance running (Marieb, 2004).
Fast Oxidative Fibres
Fast oxidative fibres, also called Type IIa muscle fibres, are recruited second during exercise. Like Type I fibres Type IIa fibres have high Myoglobin content and many capillaries and mitochondria. However, instead of low glycogen stores their glycogen content is moderate, causing them to be moderately fatigue resistant. Alongside this, they have fast contractile speeds and Myosin ATPase activity, therefore making them best suited for activities that use both the anaerobic glycolysis and aerobic glycolysis energy systems, such as sprinting (Marieb, 2004).
Fast Glycolytic Fibres
Fast glycolytic fibres, the Type IIb muscle fibres, do not use oxygen for fuel, and are recruited third during activity. Type IIb fibres have few capillaries and mitochondria and low Myoglobin content. Although Type IIb fibres depend entirely on glycogen for fuel, despite having high glycogen stores, they fatigue quickly. This coupled with their powerful contractile ability and fast Myosin ATPase activity make them best suited for short-term intense or powerful movements, such as used in resistance training (Marieb, 2004).
Physiology of Muscle Growth
When muscles are used they adapt and change. Changes are dependent on the type of activity and muscle fibre types used, the load exerted on the muscle, and the velocity and duration of the contraction (Marieb, 2004).
Muscle growth, also referred to as muscle hypertrophy, is an example of muscular adaptations and changes.
Muscle hypertrophy occurs primarily through chronic anaerobic, high-intensity resistance activity, like that which happens during resistance training lifting weights (Brown, McCartney & Sale, 1990; Cureton, Collins, Hill, & McElhannon, 1988; Marieb, 2004; McCall, Byrnes, Dickenson, Pattany, & Fleck, 1996).
Resistance training causes neural adaptations, which result in changes in muscular endurance and muscular strength, and eventually, the size of the muscles (Fleck & Kraemer, 2004).
Resistance training causes an increase in the cross-sectional area (CSA) of all muscle fibre types (Brown, et al., 1990; Cureton, et al., 1988; Holm, et al., 1991; McCall, et al., 1996; Widrick, Stelzer, Shoepe & Garner, 2002), without an increase in muscle fibre numbers (McCall, et al., 1996).
Age and sex have been shown to influence the degree to which hypertrophy occurs in an individual (Martel, et al., 2005).
Training Parameters
Type of Exercise
Anaerobic, high-intensity resistance training (Brown, et al., 1990; Cureton, et al., 1988; Marieb, 2004; McCall, et al., 1996) is the best exercise stimulus for muscle growth.
Training Splits
Depending on the training status of trainee will determine their training splits. For example, a beginner or novice to resistance training would be best served with 2-3 resistance training sessions a week, working the FULL body each session, as working the full body produces more anabolic hormone than just doing the upper or lower body alone (Heyward, 2006). Although the more muscle fibres activated during a session the better hypertrophy occurs, for the experienced or veteran trainee 3-6 day body-part splits would be recommended, as they need something more than 2-3 sessions a week or just full-body to stimulate further muscle growth, and can better adapt their training sessions for higher muscle recruitment and focus on a specific muscle or muscle groups.
Resistance Training Exercises
Exercises that build muscle the best are compound, multijoint exercises, as they recruit more of the body to perform the exercise (Heyward, 2006) and thus recruit and activate more muscle fibres (Charlebois, 2007). The best compound exercises for hypertrophy are the squat and the deadlift, as they use pretty much EVERY muscle in your body (Baechle, Earle & Wathen, 2000). Other compound exercises that are good to include are the power clean, bench press, shoulder press, pull-ups, and dips.
Mode of Weights
Those wanting to gain muscle mass use a variety of both free weights and machine to achieve hypertrophy. Although it does not matter HOW the load is placed on the muscle for muscle growth, research has shown that free weights such as barbells and dumbbells are superior to machine weights in muscle recruitment and activation, as they require more muscles to be used for any given exercise (McCaw & Friday, 1994).
Intensity and Volume
For those wanting to improve their muscular endurance alongside muscle gains, it is traditionally recommended to use very low to moderate intensity (50-75% 1RM) with a very moderate volume (3-6 sets of 10-20 reps, with 8-12 reps being the hypertrophy range) (Charlebois, 2007; Wathen, Baechle & Earle, 2000). However, muscle growth is best achieved using heavy load resistance training of at least 70% 1RM (Holm, et al., 2008); and for those wanting to gains muscular strength as well as muscle mass, then high intensity (at least 70% 1RM), high volume (whether they be low or high rep, as long as they are high VOLUME) training programmes work extremely effectively to achieve this (Charlebois, 2007; Holm, et al., 2008).
Exercise Velocity
Although both fast and low velocity resistance training increases muscle CSA of all muscle fibre types, fast velocity training induces greater development of the muscle, especially in Type IIa and Type IIb muscle fibres (Shepstone, et al., 2005).
Progressive Overload
Progressive overload must continually occur in order to induce adaptations and changes resulting in muscular hypertrophy. Progressive overload can be achieved through several methods, including increasing the intensity of exercise or resistance/weight used whilst staying with the same set and rep range, increasing the volume by increasing the number of sets and/or reps at the same or higher weight, changing tempo and training velocity, rest periods, etc. (Fleck & Kraemer, 2004).
Training Programme
Training programmes such as the 5x5 or 6x6 work well for muscle growth, all of which are high intensity, high volume regimens. The 10x3 training programme, created by Derek “Beast” Charlebois (2007), is of a similar nature, with mass AND strength results achieved. For more information on the principles behind the 10x3 Training Programme, read The Power to be Pretty: Training for Strength and Lean Mass at http://www.bodybuilding.com/fun/beast54.htm (Charlebois, 2007).
The following 10x3 training programme is an adaptation of the original programme. Recommended only for experienced and more advanced lifters, it is a 6-day a week programme, and completed for 12 weeks requires dedication and sacrifice, but is well worth it in the end.
Monday
Morning Cardio: 30 minutes of low to moderate intensity
Abs
Weights: Squat - 10 sets of 3 reps (2-3 minutes recovery between sets)
Post-Weights Cardio: 30 minutes of low to moderate intensity
Tuesday
Morning Cardio: 30 minutes of low to moderate intensity
Weights: 3 sets of 8-12 Reps of EACH (1-2 minutes recovery between sets)
Squat Assist
Leg Press
Leg Extensions
Lunges
Wrist Curls
Calves
Wednesday
Morning Cardio: 30 minutes of low to moderate intensity
Weights: Bench - 10 sets of 3 reps with 2-second pause at bottom of each rep (2-3 minutes recovery between sets)
Abs
Post-Weights Cardio: 30 minutes of low to moderate intensity
Thursday
Morning Cardio: 30 minutes of low to moderate intensity
Weights: 3 sets of 8-12 Reps of EACH (1-2 minutes recovery between sets)
Bench Assist
Shoulder Press
Barbell Shoulder Shrugs (alternate every week between front shrugs and behind the back trap shrugs)
Wide Position Weighted Push-Ups (use plates balanced on back)
Close-Grip Bench Press
Incline Wide Angle Dips (feet positioned on bench with only edges of heels touching, hands positioned on elevated platform, with 3-seconds at bottom of movement)
Press-Downs
Wrist Curls
Calves
Friday
Morning Cardio: 30 minutes of low to moderate intensity
Abs
Weights: Deadlift - 10 sets of 3 reps with a complete stop and 2-second "reset" at bottom (2-3 minutes recovery between sets)
Post-Weights Cardio: 30 minutes of low to moderate intensity
Saturday (The day that separates the best from the rest)
Morning Cardio: 30 minutes of low to moderate intensity
Weights: 3 sets of 8-12 Reps of EACH (1-2 minutes recovery between sets)
Back Assist
Pull-Ups
Lat Pull-Downs
Standard Barbell Rows
Low Rows or Reverse Rows (alternate back and forth between each week)
Barbell Bicep Curls
Hammer Curls
Reverse Curls
Leg Curls
Wrist Curls
Calves
Sunday
DAY OFF (if you want to do something active, do no more than 30 minutes of low to moderate intensity cardio)
Conclusion
There are three different muscle fibre types in the body: Type I, Type IIa, and Type IIb. The best type of activity for inducing muscular hypertrophy is resistance training. Factors such as age, sex, and training status all affect and influence the degree to which hypertrophy occurs in an individual.
However, training parameters can be manipulated in the pursuit of muscle growth, including training splits, exercises, weight mode, intensity and volume of exercise, and training velocity, with the best hypertrophy regimes being high intensity, high volume, using compound exercises at a fast velocity that employ progressive overload over the programme period. Through this, resistance training increases the CSA of all muscle fibre types.
Be aware that training is not ALL one must do to gain muscle. Nutrition is also highly important, and without the correct manipulation of diet towards hypertrophy, one can train as hard and as long as they want and still not get results.
The 5 Basic Staple Supplements:
The Only Supplements that are Essential to your Regime
Introduction
You see many people using many things. In fact most people use far MORE supplements than they need to. With so many different products to choose from and being bombarded by advertising from supplement companies it is no wonder that many people do not know what to use and why, choosing to use myriad products, hoping that somehow they will give them the results that they want. The truth is that you do NOT need all those supplements that you take. Sure, if you are a seasoned veteran trainee or an athlete or someone who has pushed their natural potential to the limit, then that is when it is time to start looking beyond the staples for your needs. Until then, if you are a just a recreational trainee or generally active individual, the ‘staples’ are all that you need.
Each individual uses different staple supplements, from joint support to creatine to a multivitamin. However, there are only five products that can be considered as BASIC staples:
Creatine
Multivitamin
Good Fats
Protein Powder
Branched Chain Amino Acids
‘Basic staples’ means supplements that should be used DAILY by EVERY trainee. This article will briefly discuss those five basic staples.
Staple #1: Creatine
Creatine is the most highly researched and proven supplement available, and has, in its time, been the latest ‘hot’ supplement on the market. Hype aside, creatine is a supplement that should be in the arsenal of any individual involved in anaerobic or resistance training, especially as creatine has many functions in the body, including acting as a buffer during anaerobic glycolysis, transport of adenosine Triphosphate (ATP) during aerobic metabolism, and most importantly, the resynthesis of ATP during anaerobic exercise (Greenhaff, 2000; Hespel, Op ’t, Derave & Richter., 2006; Spriet, 1997).
Derived from amino acids, creatine is a compound naturally occurring in the body, and is stored primarily in skeletal muscle. The body has a muscle creatine threshold of ~150-160 mmol/kg/dry weight (dw) of muscle, and because the body only produces 100-150 mmol/kg/dw (Burke, et al., 2006), creatine supplementation allows the body to store up to the muscle creatine threshold. Females have higher natural muscle creatine concentrations than males (Forsberg, Nilsson, Wernemann, Bergstrom & Hultman, 1991).
Although a common practice, creatine loading is UNnecessary, as once the creatine muscle threshold is reached, it canNOT be saturated further. Also contrary to popular belief, once muscle creatine threshold levels have been reached, supplementation of 2-3g of creatine daily is enough to keep them at threshold. On cessation of creatine supplementation, muscle creatine stores return to resting concentration levels within ~4-5 weeks (Hultman, et al., 1996).
Staple #2: Multivitamin
Vitamins and minerals are important to human health (Fogelholm, 2006; Wardlaw & Hampl, 2007). Because of the nutritional practices of today’s society many individuals are deficient in vitamins and minerals, and therefore supplementing with a multivitamin is essential to ensure that these needs are being met.
Organic compounds that are unable to be synthesized by the body, vitamins can be classified as either fat-soluble or water-soluble; whilst minerals are inorganic substances found naturally in the earth, and can be classified as either macrominerals or trace elements (Fogelholm, 2006; Wardlaw & Hampl, 2007).
Vitamins and minerals both have many functions in the body, including buffering, general health, growth, energy expenditure, muscle contraction, immune health, recovery from exercise, and reproduction (Fogelholm, 2006; Wardlaw & Hampl, 2007). To improve their nutritional status and physiological functions, active individuals such as athletes have a higher requirement of vitamins and minerals than the sedentary individual (Fogelholm, 2006), and therefore require a multivitamin supplement with higher levels of minerals and vitamins.
Staple #3: Good Fats
Lipid is an umbrella term for all the different kinds of fat found in the body, including but not limited to cholesterol, steroids, and triglycerides, but for the purpose of this article, the term ‘fat’ is used (Wardlaw & Hampl, 2007).
One of the three macronutrients essential for survival, fats are used in many of the body’s mechanisms for survival, including energy, immune function, forming parts of body structures, insulation and protection of vital organs, vision, and the synthesis of important hormones such as estrogens and testosterone (Wardlaw & Hampl, 2007).
Fats are made up of fatty acids. ‘Good’ fats, also known as monounsaturated and/or polyunsaturated fats, are liquids at room temperature, and include the essential fatty acids (EFAs) omega-3, omega-6, and omega-9 (Wardlaw & Hampl, 2007).
Staple #4: Protein Powder
Protein makes up the major component of the body, second only to water in the tissues of the body, making up 17% of the body’s lean tissue. The building blocks of protein are called amino acids. Dietary protein is usually the source of amino acids for the body, especially of the essential amino acids, which the body cannot synthesize sufficiently to maintain physiological processes by itself (Wardlaw & Hampl, 2007).
Protein has many functions and roles in the regulation and maintenance of the body, including but not limited to forming vital body structures, energy, blood clotting, immune function, acid-base balance, fluid balance, contributing to satiety, hormones and enzyme production, and muscle growth. Because most of the body’s lean tissue is comprised of muscle, and adequate protein must be available for amino acids to provide protein synthesis since muscle is primarily protein and water (Wardlaw & Hampl, 2007).
According to studies done (Tarnopolsky, 2006) the general population require only 0.8g/kg/day of protein, with bodybuilders and those trying to gain muscle mass require higher amounts, ranging from 1.0-1.2g/kg/day for those who do their resistance training in a steady-state, and as much as 1.5-1.7 g/kg/day for those who train in the early morning or in a fasted state (Tarnopolsky, 2006; Tarnopolsky, et al., 1992). Most individuals will be able to get their daily protein requirements from food. However, those individuals whose daily protein requirements mean that they need to consume in excess of 20-30g of protein per meal, can find eating the amount of food required strenuous and inconvenient; therefore, supplementing with a protein powder can alleviate much of the hassle, without sacrificing the quality of protein ingested. Often, using a protein powder can be convenient for ANY individual, especially if one has time constraints or leads a lifestyle where they are always on the go.
Staple #5: Branched Chain Amino Acids
As already mentioned, amino acids are the building blocks of protein. Branched chain amino acids are the essential amino acids leucine, isoleucine, and valine. Essential amino acids cannot be synthesized by the body and must be obtained through either food or supplementation (Wardlaw & Hampl, 2007).
Like protein, branched chain amino acids have many functions within the body, but are primarily involved with energy, and can provide an instant energy source, especially when muscle glycogen stores are depleted (Wardlaw & Hampl, 2007).
Supplementing with 10-30g of branched chain amino acids daily can help the active individual in sparing muscle glycogen and in aiding recovery from exercise (Wardlaw & Hampl, 2007), especially if training in hot environments (MacLean, Graham & Saltin, 1996; Tarnopolsky, 2006).
Conclusion
The average individual does NOT need supplementation, except for perhaps a multivitamin to ensure that they do not get any mineral and vitamin deficiencies. However, the more active individual, recreational trainee, or competitive athlete needs MORE than simply what they can ingest through their nutrition. Of the many supplement products available on the market, only FIVE are ESSENTIAL and should be considered ‘staples’ in one’s supplement regime.
Creatine is required for ATP resynthesis, and is especially important for those involved in anaerobic and/or resistance training. A multivitamin is essential for everyone to ensure that their daily mineral and vitamin needs are being met, with the active individual requiring more of certain minerals and vitamins to improve their nutritional status and physiological functions. Good fats are necessary for many of the body’s mechanisms for survival, especially in the synthesis of hormones. Protein makes up the major component of the body, second only to water in the tissues of the body, with many functions and roles in the regulation and maintenance of the body. Branched chain amino acids cannot be synthesized by the body and must therefore be consumed through the diet, with extra supplementation of them providing an instant energy source and aiding in recovery.
So, before you go searching for other supplements, make sure that you have the basics staples!
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DISCLAIMER: Please Read Before Starting Any New Exercise Programme!
Exercise may have risks associated with the cardio respiratory system which cannot always be predicted. These include, but are not limited to, abnormal changes to heart rate or blood pressure, ineffective functioning of the heart, and in very rare instances, heart attack, stroke or even death. Use of exercise equipment and exercises can also result in injuries to the muscles, ligaments, tendons and joints of the body.
Your exercise and training programme may include exercises that will stress the body. If you have any symptoms, such as shortness of breath, fatigue, tightness of chest, you should reduce or end the exercise, it is your obligation to inform me of your symptoms, and I may stop or reduce your exercise and training programme if any such symptoms should occur.
For the reasons mentioned above, before starting any new exercise or training programme, I highly recommend that you seek advice from your consulting professional medical and health practitioner or physician, especially if you are unaware of your current health condition, or have any pre-existing medical condition/s including but not limited to diabetes, heart disease or kidney problems, or if you are taking any prescription or over the counter medication.
I also recommend that you see your consulting professional medical and health practitioner or physician before making any significant nutrition changes, especially if you are unaware of your current health condition or have any pre-existing medical condition/s, including but not limited to diabetes, heart disease or kidney problems, or if you are taking any prescription or over the counter medication.
All information contained in these articles are of a general nature, and are not to be taken as medical or health advice pertaining to any specific medical or health condition that you may have or develop.
You should always use your common sense when undertaking any new exercise and training programme or nutrition plan.
About the Author
Writing is a lifelong passion for Rosie. Growing up as a tomboy, she was always active, involved with everything. Blessed with both academic and athletic ability, she found success in both study and sport, fitness quickly becoming her second love. Rosie combines her passion of literature with fitness as a columnist for World Physique Magazine and WPM Women, contributing as a ‘Fitness and Training Expert’ for global fitness industry giant Bodybuilding.com, having also written for several supplement companies.
Rosie wants to be a living, breathing example of what CAN be done if you want it badly enough; to make a difference in others' lives; inspire them, give them faith, hope, courage, and belief in themselves and their ability to succeed; to get them to constantly push themselves to new heights; setting goals and achieving them, aiming higher once those goals are accomplished.
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