Archive | Building Muscle

Is Glutamine Really Necessary For Muscle Growth?

Have you spent much time in a Health Food store browsing through all of the muscle building supplements? If you have, you may have been overwhelmed by all the different types of supplements and all the brand names which claim to work wonders for your muscle gaining efforts. One supplement in particular which has received much publicity is glutamine. Spend some time in the gym listening to the weightlifters and bodybuilders chat about their favorite techniques and supplements, and sooner or later you’ll hear someone mention glutamine. You may be told that this supplement is extremely helpful in growing your muscles, and you may even be told that it is essential for any muscle building at all. Do you really need glutamine supplements for your body building program?

Glutamine is the most abundant amino acid in the body. (Amino acids are the building blocks of protein.) That much is true. But what about actual supplementation? The major reason that glutamine is believed to help muscle is that studies proved it beneficial in trauma patients. Studies have shown that muscle loss can be reduced in patients with severe trauma such as in the case of burn victims or AIDS patients. The problem is that this kind of stress cannot be automatically compared to the kind of stress your body undergoes during exercise. While there may be certain situations in which such a supplement would be helpful, glutamine supplementation is probably not necessary in the majority of cases. Don’t forget that the supplement companies themselves provide much of the hype that surrounds these products. Always remember to stick with the essentials of progressive resistance training and increasing your calories, however popular a bodybuilding supplement may be.

Why do bodybuilding supplements like glutamine sell so well? They do well because bodybuilders, like most people, prefer to look for a seemingly magical product that promises immediate results. Unfortunately, so many people in our society have become accustomed to looking for shortcuts and short term gratification. It’s particularly sad when you consider that learning how to gain weight naturally is not as difficult as it may seem. The real magic pill is combining the right knowledge (weight gain diet plus proper workout routines) with determination. The beginner must understand that weight gain, like most worthwhile goals, requires diligence over the long term.

If you’re feeling discouraged, consider the following. Most great things in life are not accomplished with one incredible act. On the contrary, both our successes and failures in life almost always come from the accumulation of small choices over time. You will accomplish more working out a few times a week than you will in one super long workout. Whatever you choose, keep the long term in mind and rest assured that living your dreams tomorrow, in both bodybuilding and beyond, are well worth the price you pay today.

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The Difference Between Overtraining and Overloading the Muscle

Back in my early days when I was just starting out at the age of 16 and weighing around 9 stone, I trained 5 – 6 days a week with incredible intensity. In fact I would literally push myself to failure on every single set that I did. The reason being that it didn’t felt I had worked the muscle if I knew I had more in the tank. Of course at that age you don’t stop to think about the physiological effects of pushing pushing yourself to the limit day in and day out and what that might do to your recovery.

I always compare it to driving a car; if you buy a car and redline it everywhere you go, then it’s going to be all but knackered after a couple of weeks. The same is true for your body. However, a lot of people are still confusing the difference between overtraining and overloading. This article will attempt to address this confusion so that you get better at understanding how your training should evolve over time.

Remember that one of the keys to getting bigger and stronger is the progressive increase of microtrauma in the muscle. That means that as time goes by you need to be adding more weight to the bar, otherwise the stimulus isn’t great enough to provoke the anabolic effect that you are looking for. The length of time it takes to make an increase in weight largely depends on the standard of the athlete.

Beginners can add weight each week, or even multiple times a week, however Olympic athletes have 4 year cycles to reach new personal bests to tie in with the olympics. The thing to remember is that if you, in 6 months, lift 20kg more on each of your lifts than you do now, then you will be bigger (assuming you’re eating enough!).

The previous paragraph serves as an introduction to the key point in this article. Overtraining and overloading are different things entirely. One can be benficial to your training regime whilst the other can be hugely detrimental. One is a short term state, whilst the other is long term and requires significant time to recover from.

So, what’s the difference?

Overloading is a short period of time during which you push your body really hard. So for example in a periodisation routine (dual factor), it is common place for the athlete to overload for the first four or five weeks of the eight or nine week cycle. The overloading phase consists of medium to high volume and high intensity that puts your body under stress that it couldn’t withstand for longer periods of time but can cope with for short periods of four or five weeks.

Overloading can be extremely useful because in an overloaded state, the fatigue of your body dissipates much faster than the strength gains acquired from the overloading phase. Therefore the athlete can have one week of deloading before ramping up with low volume and high intensity for new maxes at the end of the cycle. The athlete can then rest, rinse and repeat; each time hitting a max at the end of the phase.

Overtraining on the other hand is much more serious and when your body has been put under undue stress for too long. Overtraining would be the result of overloading for too long; for a period such as 10 weeks or so. When you are in an overtrained state, you may need to rest for 2 – 3 weeks for your body to fully recover, your lifts will be down and you’ll find it hard to sleep at night. Those are the most common symptoms.

To Summarise, there’s absolutely no harm in going hard and heavy and wearing your body down as long as you pay attention to the time scales. Overloading for 4 weeks can have an incredible effect on your strength and subsequent size gains. If you overload for too long and get into an overtrained state then you are heading for chronic fatigue, injury and a couple of weeks of no training. I hope this post has cleared up some misconceptions about “overtraining”. The term is thrown about all too often in bodybuilding circles and in completely the wrong context. See you in the squat rack.

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Three Principal Carbohydrates and the Foods in Which they are Present

Carbohydrates are organic molecules (contain carbon and come from living sources) and are our main source of energy. Three principal carbohydrates according to their structure) are: sugars, starches and fiber.



· Glucose is found in fruits or can be hydrolyzed from starch, cane sugar, milk sugar, malt sugar

· Fructose is found in most fruits and fruit juices, honey, certain vegetables

· Galactose is formed in the process of metabolism of the milk sugar lactose


  • Lactose, also known as “milk sugar” and the only sugar of animal origin, comes from mother’s milk
  • Sucrose or “white sugar” comes from sugar cane, sugar beets, maple syrup, molasses, sorghum and pineapple
  • Maltose or “malt sugar” is produced in the process of breakdown of starches in certain cereal grains and is also present in beers, malted snacks, some breakfast cereals and crackers

2. STARCHES are also known as “complex carbohydrates” or “polysaccharides”. They are found in potatoes, vegetable roots and whole grains like wheat, rice and corn.

  • Amylopectin – most common starch found in foods
  • Amylose – with long chains of glucose molecules
  • Glycogen – the animal source starch (from muscle and liver)
  • Dextrins – partially digested starches, formed during the breakdown of starch

3. FIBER is mostly the indigestible cellulose from the skins of fruits and vegetables and coverings of cereals. It provides little energy or caloric value but aids intestinal function and elimination. Other hi-fiber substances are: guar gum, konjar root flour, chitosan (derived from oyster shells).

  • Cellulose – most common fiber from basic foods
  • Hemicelluloses – from the cell walls of plants (i.e. psyllium seed husks, pectin)
  • Agar and alginate – from seaweeds
  • Carrageen – from Irish moss plant

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Top 8 Digestive Enzymes That Aid in Muscle Building

1. The Digestive Enzyme PROTEASE

Protease is an elementary enzyme. It can help you in eliminating toxins in your body, and make your blood system as clean as ever. As a result, we will get a sort of instant energy, console, and self satisfaction. Besides, protease can also be helpful and productive for you in battle with colds, flu, cough, cancer, etc. One the major benefit of taking protease is that it makes your immune system as strong as ever.

2. The Digestive Enzyme AMYLASE

The second most influential enzyme is ‘Amylase’. It is mainly responsible in improving your digestive system quite instantly. You will burn quick carbohydrates and calories as you use amylase. It is considered as the naturally oriented antihistamine. Amylase is the best mineral against many diseases, obesity, such as blood pressure, high cholesterol, diabetes, asthma, allergies, depression (such as bipolar, obsessive compulsive disorder, hypo manic, panic disorder, etc.). Amylase successfully works in muscle building and improving immune system in order to burn the calories and fight against those chronic diseases.

3. The Digestive Enzyme LIPASE

It is a tonic for your digesting system. Lipase gets its modes towards blood stream. It helps you in quick muscle building. Lipase is very beneficial against many diseases, such as heart disease, blood pressure, diabetes, blood clotting, depression, anxiety, and abdomen pain, etc.

4. The Digestive Enzyme CELLULASE

It is also an outstanding antioxidant as it binds to profound metals and other contaminants, and it discharges them from your body. Usually, we use a blend of soluble and inexplicable fiber. Soluble fiber is successful in binding to excess cholesterol, noxious substance and eliminating them from body for a proper muscle building.

5. The Digestive Enzyme MALTASE

This is mainly responsible for taking the multifarious sugar found in malt and granule products and shifting it into glucose.

6. The Digestive Enzyme LACTASE

Such kind of enzyme (Lactase) is highly productive for absorbing the milk sugar found in dairy products, and it increases your muscle mass.

7. The Digestive Enzyme PHYTASE

The Phytase enzyme is extremely beneficial for you in muscle-building and enhancing immune system. Phytase is particularly useful in producing vital nutrients, such as B-Complex.

8. The Digestive Enzyme SUCRASE

Surrase is mainly helpful for muscle mass, immune system and combat against chronic diseases. This enzyme is often found in many nutritional foods.

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Bodybuilding Diet – 9 Step Checklist to Build Muscle Fast

Creating an effective bodybuilding diet is the most essential aspect of any muscle building plan. Even if you have the best weight lifting routine known to mankind, you can forget about putting on size, you can absolutely forget about adding muscle mass if you fail to consistently follow a high quality diet plan. So hit the back button now if you’re not serious about eating to gain muscle…

…Still here? Good.

Now I’ll continue by laying out the 9 steps you must follow to guarantee your bodybuilding diet plan is on on-point. No extras. No frivolous BS. Just integrate these simple steps into you muscle building plan, forget about all the distracting details that you can find on the vast abyss that is the Internet; then simply add water and watch your muscles blow up like balloons.

  1. Choose Your Goal. More specifically, decide on your short-term goal. Many of you reading this may want to lose fat while gaining muscle, but you will see significantly more rapid results if you focus on one goal at a time. From this point on, I am assuming your goal is to gain muscle mass.
  2. Calculate Your Caloric Needs. If you remember one fact from this bodybuilding diet article, then make sure you remember this: You must consume more calories than your body burns per day if you want to gain muscle. As a starting point, consume 18 calories per pound of your bodyweight (i.e. total calories = 18 x bodyweight in lbs). You may very well need to eat more or less than this, but remember it’s an estimate.
  3. Calculate Protein Intake. Your muscles need protein to physically increase your muscle mass. Consume 1.0 – 1.5 grams of protein per pound of your bodyweight (i.e. grams of protein = 1.0 x bodyweight in lbs). To figure out how many calories this is, multiply your daily protein intake (in grams) by 4.
  4. Calculate Fat Intake. Dietary fat plays a vital role in a laundry list of body functions, related to both general health, energy and muscle building. So don’t skimp on it – And FYI, eating fatty foods does not equate to being fat. Start by eating 30% of your calories from fat. To convert calories of fat into grams of fat, divide your daily fat intake (in calories) by 9.
  5. Calculate Carb Intake. Carbohydrates give you energy, but technically, your body doesn’t even need them to survive (which is why we calculate carb intake last). But just because your body doesn’t need carbs, it doesn’t mean that you shouldn’t have any. Okay, so now to calculating: You know how many total calories you need per day; and you also know how many of those calories will come from protein as well as how many will come from fat. So, to find the number of calories from carbs that you should eat per day, simply subtract protein calories and fat calories from total calories. In mathematical terms, that’s: Calories from carbs = total calories – (protein calories + fat calories). To convert calories of carbs into grams of carbs, divide your daily carb intake (in calories) by 4.
  6. Eat Pre- & Post-Workout. Be sure to eat meals before and after your workout. Pre-workout nutrition fuels your muscles and provides your body with energy for the ensuing workout. In simple terms, post-workout nutrition halts catabolism (the breakdown of muscle caused by weight training) and triggers anabolism (the building/re-building of muscle). For pre-workout nutrition, eat 0.25 grams of protein per pound of bodyweight as well as 0.25 grams of carbs per pound of bodyweight. For post-workout nutrition, eat 0.25 grams of protein per pound of bodyweight and between 0.25-0.5 grams of carbs per pound of bodyweight. Fats are optional for both meals. These meals can be solid, “regular” meals; or they can be liquid meals, using weight lifting supplements such as whey protein and dextrose.
  7. Foods to Eat. I am a proponent of flexible dieting. It’s much more productive to eat foods that you enjoy eating; restricting so-called “unhealthy” foods from your diet will make you less successful in the long term, and you’ll constantly be grumpy. That said, you can’t eat candy and junk food all day long without expecting to gain some hefty lard rolls on your pouch. Eating too much junk and greasy foods makes you fat because it produces a surplus of calories. So what to eat then? A large portion of your food should be common sense “healthy” foods, but never deprive yourself of a food you crave – Assuming you follow this one condition: Make sure you still hit your caloric requirements (step 2), protein intake (step 3), fat intake (step 4) and carbohydrate intake (step 5).
  8. Drink Water. Water is a true life force. Everything and everyone needs it. And you, in your muscle building pursuits, need a lot of it. Although it varies between people, and there are many factors that can influence your optimal water intake requirements, most people should try to drink about 1 gallon per day of high quality H20.
  9. Test & Modify. Put it into practice. Don’t expect for your bodybuilding diet plan to work like a charm the first time around. You’ll likely have to adjust the total calories up or down until you strike a balance. Aim for a steady rate of lean weight gain. On average, pure beginners can expect about 1-2 pounds per week (although a portion of this will be water weight). Check the mirror or take pictures; drop the calories if you start to resemble the Michelin Man. More experienced lifters will be should aim for a slower rate of weight gain (unless you want to be a fat blob) since it is more difficult to build muscle after the beginner stage.

Now take the relatively little time needed now to implement these directions and create a bodybuilding diet that actually works! Seriously. It takes a maximum of 20 minutes, but it will guarantee success in the years to come. It’s the best time investment you can make.

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High Protein Diets For Bodybuilding: Learn To Eat The Right Amount

If you are working hard to build your muscles then, you should be aware of a healthy diet. You probably know that bodybuilder’s diet is high in protein. So, eating the right amount of protein is good for your muscles.

It is said that “Proteins are the machinery of living tissue that builds the structures and carries out the chemical reactions necessary for life”.

Therefore, your diet holds lots of importance in your life. So, you need to emphasize on diet as well as workout. If you want to build a good muscle mass you need to abide by the following equation:

70% Healthy Diet + 30% Workout = Healthy Body and Good Muscle Mass

To prove my above equation I will illustrate the high protein diets for weight loss.

You are just one step beyond the fitness. Stay with me and I will let you know the secrets behind bodybuilding and diets.

Let’s watch the whole show!

The Ultimate List Of The High-protein Diets For Bodybuilding

1. The Eggs: Are Always Best When Eaten Fresh

Protein Content: 6 g / 1 large egg

The eggs are the main attraction when you stroll at the grocery store.

These white spheres are close immaculate muscle nourishment. That is on the grounds that the natural esteem-a measure of how much protein from the nourishment can be consolidated into proteins in the body-of an egg is higher than almost whatever another thing in the supermarket.

The natural esteem is to a great extent directed by the measure of basic amino acids a nourishment has, and the modest egg possesses a great deal of these.

Keep an eye out for containers containing eggs with bulked up omega-3 levels to make your morning scramble work considerably harder for you.

So, if want increase protein content in your diet, choose the eggs.

2. Greek Yogurt: A Healthy Ingredient From The Milk Family

Protein Content: 23 g / 8 oz. serving

It’s a great ingredient from the milk family. It is actually yummy in taste. It’s a Greek style Yogurts and it contains the double quantity of protein as compared with the normal one.

The plain yogurt contains the less sugar than the flavored one. I want to let you know one secret. Yogurt is the richest source of calcium.

So, in toto, you get calcium in additional. So, I would suggest you have at least 1 bowl in a day.

3. Cottage Cheese: Milk’s Leap Towards Immortality

Protein Content: 14 g per 1/2 cup serving

The cottage cheese is blessed with the casein protein. This is a slow-digesting protein and it supplies the amino acids to the muscles. It’s beneficial to take this in the form of snack before the bedtime.

The cottage cheese is enriched with sodium as well. But check the labels at the carton. Compare the nutrition labels of different brands.

Those who want to build the good muscle mass can take cottage cheese. Don’t go for artificial supplements. They can harm your body.

4. Swiss Cheese: The Love Of Bodybuilders

Protein Content: 8 g per 1 oz. serving

Swiss cheese is a great option for those who are vegetarians. It provides more protein than the other ingredients. This one is a muscle-friendly option for your sandwich and burger recipes.

You can add this to your evening snacks list or can have the same after the workout when you feel exhausted.

Must try this one!! A love of every bodybuilder.

5. Milk, 2%

Protein Content: 8 g per 1 cup serving

Some people make weird faces when I ask them to have milk. But, milk is a good option. Why choose the flavorless skimmed milk when you have the option for you? You can enjoy your glass of milk and need not break the fat.

Don’t worry! If you have extra fat then, it will be absorbed as fat-soluble nutrients. For example the Vitamin-D.

So have milk and enjoy your work out. Need not worry about!

6. Ground Beef

Protein Content: 18 g / 3 oz. serving

This much amount of ground beef gives you the absolute amount of fat. The beef or you can say the red meat gives you creatine as well. So, you have a buy one get one free deal here.

Isn’t it?

Give a second thought upon it. If you are looking for high protein diets for bodybuilding. Then, add beef in your platter for sure.

7. Chicken Breast: Good For Your Tastebuds

Protein Content: 24 g / 3 oz. serving

Choose the chicken breast but that to be boneless and skinless. Chicken breast offers you lots of proteins and of course good for your taste buds as well.

You can have the chicken breast by tempering it with ginger, garlic, and lemon. This gives the taste as well as the nutrition.

Have it today only!

8. The Protein Bars

Protein Content: 25 g / 100 gms

The chocolates are considered mood swingers. They change the bad mood in the good one. I know your mouth is already watering, even though mine!

I’m kidding! I’m kidding!

Let’s not leave the path. I was talking about protein bars. So, you can have the protein bars after doing the workout. This will give an energy to your exhausted body and in turn, is going to twist your mood.

That is, You will be happy.

Check out the protein content before you buy the protein bar.

Well, It’s Time To Say Good Bye!

Well! Well! Well!

I have given you the list of high protein diets for bodybuilding. So, you can add them to your platter. I always support the natural diet for the body building.

The above-listed products actually hold the high amount of protein and as I have explained you at the beginning that exercise and diet both are the important aspects of bodybuilding.

But diet always holds 70 percent credit. Therefore, your focus should be on diet. You can take reference of your diet counselor for adding these ingredients into your meal platter.

Tell us, if you have any questions for us or if you want to add something to our knowledge. We would love to help you and any sharing of yours is welcomed.

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Toning Up – An Introduction To Getting Toned

We’ve heard it all before. And we’ve probably said it ourselves especially when beach season is just around the corner.

“I want to get more toned.”

When you ask them what they mean by wanting to get “toned”, chances are you’ll hear adjectives such as “tight”, “firm” and “trim”.

So what is toning?

“Tone” refers to the condition of your muscles. It should be tight and firm but you must also reduce your level of body fat so it will not obscure visibility or definition.

At rest, your muscles are in a state of partial contraction. When required, muscles fibres contract priming your body to action. Muscle contraction is more evident in a lean but built physique. This is why over the years the word “tone” has been associated with a trim, tight and firm body.

There are 3 components to getting a toned body…

The first component is resistance training. When you apply resistance to muscle it responds by recruiting fibres to handle the amount of forces directed to it. Staying frequently active helps with toning your muscles and helps burn off excess body fat by increasing your metabolism.

There are many ways to apply resistance to muscle but the best way is by lifting weights. With a weight training program, you can adjust the amount of resistance by tweaking the amount of weight or increasing the number of reps.

The second component is cardio. The most effective form of cardio is High Intensity Interval Training (HIIT). Not only does your body use stored carbohydrates as the primary fuel in HIIT but your metabolism stays elevated 48 hours after exercise. Your body becomes a fat-burning machine!

Finally, the third component is diet and proper nutrition. You need the right sources of calories to fuel your workouts and to jump-start recovery after a productive training session in the gym. A well-planned diet made up of healthy and nutritious meals will help unveil your toned physique!

Getting all these components to work and complement each other will be the key to a successful body toning program.

Before you embark on a muscle toning program, visit several exercise websites for specific exercises for toning up as well as specific diet tips.

You can exercise all day long but having the correct diet will be the key to making that muscle tone visible to the world and ensure all your hard work pays off!

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How To Build Abs From Nothing – Where Do You Start?

Have you ever gotten out of bed, looked at the mirror and wished you had a great set of six pack abs? You’re not alone! There is no limit to what I’ve seen people do to discover how to build abs and really firm and tone their midsection. From fad diets to weight loss pills to crash workouts to hours upon hours of steam and sauna therapy; the list goes on and on, name it and I’ve bet someone has tried it.

The lure of perfect six pack abs is just too tempting

The unsettling fact that people need to realize is that there is no overnight cure. Learning how to build abs and a great looking six pack takes time, dedication and perseverance. It means putting restrictions on what you can eat, how you exercise and how you live your life. Sounds serious doesn’t it?

Don’t let me scare you away, even though it sound like a lot of work, it really isn’t. And the main reason for that is that by setting out to achieve a brilliant six pack stomach, you are also setting your life on a healthy and vibrant path.

As you start to really watch your daily intake of food and maintain a healthy balance of good quality food in, you will begin to feel healthier and more energetic. As your nutritional requirements are met adequately, now you have your foundation for six pack abs set, you can begin to focus on effective whole body and targeted abdominal exercises to really strip away the layers of fat sitting on top of your abdominal muscles.

Okay, so now that we’ve established that learning how to build abs takes effort (but that it will make you feel fantastic!) let’s cover some six pack basics:

  • Nutrition is your foundation. This is where everything MUST start. Make sure you feed your body a healthy, balanced diet of healthy fats, protein and carbohydrates. Take the time to do a rough calculation of your daily calorie intake. Now make sure that you are always meeting or exceeding that calorie intake with calorie burn from exercise.
  • Yes, they are your usual sit-ups and abdominal crunches. Boring, repetitive but yes, when done properly, these basic exercises can at least get you started! Try to utilize a stability or swiss ball when performing crunches or situps as you can dramatically reduce the impact these actions have on your lower back.
  • You also have to do full-body exercises and pay attention to your lower body. Cardio exercises are to uncovering how to build abs in the fastest time possible. Try jogging, exercising, cycling or skipping rope. All of theses workouts really help to trim down the layers of fat covering your beautiful abdominal muscles.
  • Cardio exercises may help your overall physique, but you should also try to lift weights. Many women are afraid to do this because they believe weight lifting can make their body appear bulky and muscular. The key is to learn how to lift weights properly and in turn discover how to build abs without looking manly.
  • Try doing variations of abdominal exercises and full body exercises so your body doesn’t get used to any one activity. Also, you can easily get bored doing the same thing every time so it is better to create many variations of exercises to keep both your mind and body engaged and guessing at what you are going to throw at them next!

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What Is Functional Resistance Training

Today the buzz word in the gym is functional training. It has many meanings to many practitioners in the health and fitness industry. My understanding and implementation of functional training has come from a variety of sources including my own training and teaching in martial arts and numerous sports, combined with studying many of the leading experts in the field including Gary Gray (known as the father of function), Paul Chek (who is also known as the man who brought those big Swiss/stability balls to our gyms) and the National Academy of Sports Medicine to name but a few.

Here is a definition of functional training from the National Academy of Sports Medicine:

“All functional movement patterns involve deceleration, stabilisation and acceleration, which occur at every joint in the kinetic chain and in all three planes of motion.” (1)


Let’s break this definition down, as I believe it is important to know what is at the heart of functional training – as it is not just a case of doing exercises on balls or on one leg, for the sake of it.

Since most of us drive I will use driving as an analogy for functional movement.

There are muscles that are the brakes, while others are the accelerators, and both are supported by the clutch that helps dictate how fast or slow we will go. The core muscles often take on the role of the clutch as they are where the movement begins. As you know when you are driving a “real” car: to get it moving you need to first push the clutch to put it in first or reverse. (That’s why I don’t enjoy driving automatics like using machine weights – boring and it requires no skill or control). The clutch often sits in the background as it supports the movement, but your effectiveness with it is a big factor in how good a driver you are.

The kinetic chain is merely the link between all the parts if one of the links is broken (e.g. the battery), then you are in trouble and not going anywhere fast.

Three planes of motion is the steering wheel. We can drive backwards and forwards (sagital plane), swerve side to side (frontal plane) and make those circles round the roundabout (transverse plane).

To help you differentiate better, below is a list of terms Gary Gray has designed that describes whether our efforts are functional or non-functional. (2)

Non-Functional – Functional

Isolated – Integrated

Rigid – Flexible

Limited – Unlimited

Artificial – Physiological

Fake – Real

Link action – Chain reaction

Gravity confused – Gravity user

Lab-like – Life-like

Mechanical – Biomechanical

Deceptive – Proprioceptive

1 dimensional – Multi-dimensional

Here are two of these terms explained:

Isolated vs. Integrated

The body only knows movements as it relates to function.

Isolation training gets results in terms of increasing muscle mass and strength because it allows you to fatigue individual muscles, but this often comes at the expense of physical freedom. Have you seen how some body builders walk around stiff and rigid – this is often the result of a lot of isolated exercises based on training individual muscle groups like a bicep curl. Athletes on the other hand may use isolated training, but will then use integrated training to achieve more effective movement patterns.

Real vs. Fake

Let’s look at that machine in the gym that you lie on and then bring your feet to your bum – the hamstring curl. Where in the real world do you see this movement? However everyday we use some form or a lunge or squat to pick things up.

A helpful way to see functional exercises in action is through what Paul Chek describes as “Primal Patterns”. Chek calls them Primal as they were the functional movement patterns we used to survive as early man. (3)


  • Push
  • Pull
  • Twist
  • Lunge
  • Squat
  • Bend

Now to specific functional vs. non functional exercises:

Non-Functional – Functional

Bench press – Push up

Lat pull down – Pull up

Seated triceps extension – Dip

Leg extension – Lunge

Leg press – Squat

Non-functional exercises have characteristics including being performed seated, on machines, involving single muscles in isolation, and not requiring the core muscles to stabilise. You should notice that one of the characteristics of functional exercises is that they involve using your body weight as a resistance. This ability is called relative strength. For example how many chin ups, push ups, squats, lunges, dips you can perform is an indication of your relative strength.

Summary on the benefits of functional training:

  • Everyday life gains – integrated training helps you develop your muscles to work together synergistically as a team, resulting in an overall increase in strength, balance, co-ordination, and power
  • Stronger core muscles – e.g. a push up will require your chest, arms, shoulders, and those important stabilising core muscles to work. While a seated chest press will allow the core muscles to sleep. Weak core muscles are one of the big reasons for our bad back epidemic.
  • More muscles used equals more calories/energy burned J
  • Time saved by working several muscles at once – one of the biggest reasons I often hear for not exercising is lack of time
  • Money saved – you do not need fancy expensive equipment (or even a gym membership), just some basics including your body and a small space

Your 3d Coach

Craig Burton


(1) PES online manual, Optimum performance training for the performance enhancement specialist, National Academy of Sports Medicine, 2001

(2) Functional video Digest series, Gray, G., available at

(3) Chek, P., How to Eat, Move and Be Healthy, Chek Institute, 2004

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How To Choose The Right Bodybuilding Supplements

Bodybuilding supplements have proved to be a boon for all those who find it extremely hard to put on a considerable amount of body weight. It is not just limited to people who wish to have pumped up body muscles but is even helpful for those who are facing a rapid weight loss.

However, as you step into any health store to buy bodybuilding supplements, you find yourself surrounded by confusion amidst the wide range of products. It is pretty normal, but the real task is to figure out the best body supplements for your body needs.

For someone who encounters unexplained and rapid weight loss, getting the perfect supplements is very important. Choosing the right bodybuilding supplements has various benefits, they act as a tool to boost your muscle growth. Not just this, these supplements even aid in proper muscle growth and provided better recovery.

How can weight-gainer be of help?

For rapid weight loss, weight gainer is the best solution. It is a nutritional supplement which is rich in a high amount of carbohydrates, lesser protein, and a fine balance of amino acids and vitamins. Weight gainers give a rapid increase in weight while also boosting the muscle mass along with some strength increase. Carbohydrates give you the needed energy as well as the calories for effective weight gain.

For beginners, who are new to the world of bodybuilding supplements, and often find themselves dealing with rapid weight loss, the weight gainer comes in very handy. It is highly effective and brings out desired results in a relatively lesser time.

Along with weight gainer, you can even choose for other supplements but for the same you should know which one will suit your body the most.

Choosing The Right Bodybuilding Supplement:

When looking for supplements, you should be mindful about the following ingredients.

1. Protein: Supplements rich in protein are full of amino acids that act as the building block for muscles. If you face rapid weight loss, then you should consider including a supplement that has more of protein. You can take them as shakes or protein bars if you don’t wish to go for the pills.

2. Creatine: This is another vital ingredient that should be there in your supplement. Creatine aids in increasing the muscle mass by causing a decrease in the muscle exhaustion. It even aids in boosting ATP, a form of energy that lets you put on weight quicker.

3. Micro-nutrient: It is more about the vitamins and minerals, and you normally don’t get the needed amount from your everyday diet. For getting the adequate amount of micro-nutrients, you will have to eat more food, and that is not a healthy approach. A simpler and easier way is to intake supplements rich in micro-nutrients.

4. Casein: Next in the list is casein which happens to be a type of protein which is generally found in milk. It is set apart by very measured absorption. It even aids in hunger control, as this protein type takes 8-10 hours to get digested by your body.

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