Cardio before Weights? Or Vice Versa? By Jeff May

Two of the most widely used components of any exercise or fitness program are aerobic (or cardio) training, and resistance training. There are many misconceptions about both forms of training, but perhaps the most frequent questions have to do with the compatibility of the two forms with each other. Is one better than the other? Can you do both of them in the same workout? Which will help lose weight faster?

Both forms of training put different stresses on our body, through the different muscle fibers used, the nature of and frequency of the muscle contractions, and the energy systems utilized to fuel those contractions. As a result, our bodies respond and adapt differently to different forms of training. Aerobic training is effective in increasing cardiorespiratory fitness and promoting energy expenditure, while resistance exercise can stimulate the body to increase muscle mass, strength, and power. For those looking to improve their general fitness, both forms are recommended to achieve the greatest health benefits. This training, termed concurrent training, can be achieved in a number of ways, including same day splits (one workout in the morning and one in the evening), during separate workouts (aerobic Monday, resistance Tuesday, and so on), or during the same workout (usually one after the other). For most people wanting to maximize their time at the gym, concurrent training during the same workout will most often be used. This allows us to reap the benefits of both types of training in a shorter amount of time. The question then becomes, which should you do first? The answer to that question depends on what your focus in the gym is.

Aerobic Exercise followed by Resistance Exercise:

In most studies on the subject, increases in cardiorespiratory fitness and aerobic power are greater when aerobic exercise is completed first. Further studies have also seen that the delayed onset muscle soreness commonly felt after resistance training can be reduced by completing aerobic exercise first, by possibly increasing blood flow toward working muscle. Finally, studies have also found that the increased metabolic activity of the body that exists after we’ve stopped working out (referred to as excess postexercise oxygen consumption) is often greater when aerobic exercise is completed first. This can be of important note to those wishing to lose weight!

Resistance Exercise followed by Aerobic Exercise:

Resistance training prior to aerobic exercise allows our muscles to work in the absence of any exercise related fatigue. This theoretically allows us to achieve greater gains in muscle size and strength than if they were completed after tiring cardio work. Using this method can also be beneficial for older adults, whose decreased aerobic capacity can often be attributed to a reduced muscle mass.

So which method of concurrent training is best? Like all training choices, that depends on your personal needs. The two methods described above will both elicit positive physiological adaptations; however there are some unique advantages associated with each one. Take the time to determine what your goals are, and then find the best way to achieve them. And always, if you have any questions about the information here, contact me at jeff@bodyfit.ca, or set up your free 15 minute consult.

Ultimate Guide to Protein Supplements! posted by C.A. Elliott

1) that addressed everything I just mentioned and more…enjoy! Flip through any exercise magazine and, judging by all the attention protein supplements get, it appears protein and fitness somehow go hand-in-hand.  And it is true: Protein can help promote a healthy weight and can help muscles recover after a good workout.   But what exactly is protein, and when it comes to supplements, which type of protein is best?

Read on to learn about the different sources of protein powder and which ones stand apart from the rest. Also check the information about the BioOptimal Collagen Powder, Collagen Peptides Grass Fed, Non-GMO Premium Quality Hydrolyzed Collagen Protein, Pasture Raised, Dissolves Easily, 300 Grams.

The Ultimate Guide to Protein Supplements

Protein 101 — The Need-to-Know Protein is a macronutrient found in many foods such as meats, dairy products, nuts, and beans, to name a few. It’s comprised of amino acids, the building blocks of lean body tissue that promote healthy skin, hair, bones, fingernails, as well as (drum roll, please) muscles. While many experts suggest getting the bulk of our protein from whole food sources, protein supplements can make it easier to get those aminos on-the-go. But not all protein supplements are created equal. Before dissecting the pros and cons of different protein sources it’s important to understand two ways protein supplements are often classified:

Protein Concentrate vs. Isolate: Protein is derived from various food sources and is “concentrated” by removing the non-protein parts. The result: a powder that’s 70-85 percent pure protein (with the remain 15-30 percent consisting mostly of carbohydrates and fat). Taking the concentration process a step further, “isolation” removes a much higher percentage of non-protein content. The additional processing yields a premium protein that is up to 95 percent pure.

Complete vs. Incomplete Protein: Amino acids that cannot be produced by the body are known as essential amino acids. “Complete proteins” contain all 10 essential amino acids, whereas “incomplete proteins” contain some, but not all, of the essential amino acids.

OK, now we are ready to dive into the fun stuff. Here is a detailed look at the most common protein powder supplements on the market, and what their pros and cons mean for you. What’s Up With Supps? — Protein Comparison Whey Protein The most popular protein supplement on the market today, whey is a by-product in the process of turning milk into cheese (seriously, who knew it happened like this?). Pros: Whey protein has been shown to promote lean muscle growth and fat loss, as well as support cardiovascular health and a healthy metabolism]. Whey is also quickly absorbed by the body, making it useful for post-workout recovery. Bonus: This inexpensive source of complete protein comes in a variety of flavors ranging from tried-and-true vanilla to decadent chocolate-mint ice cream. Cons: The sugar found in milk (aka; lactose) is a common allergen that can make whey indigestible for some. And while those tasty flavors make whey a yummy choice, they often (depending on the brand) come with a host of less-than-desirable artificial sweeteners and chemicals. Casein Protein Got milk? Well here’s another protein powder that comes straight from the udder (figuratively speaking of course!). Casein is produced using a separation process applied to liquid milk that can concentrate or isolate the milk protein from the carbs and fats. Pros: Casein protein powder offers similar benefits to whey protein, but with a different release process. Because casein digests over a long period of time, research has found it’s an optimal protein choice before bed. (Yum — bedtime protein shake!) I sometimes have a casein shake before bed if I have had a particularly tough workout so I don’t wake up at 3 a.m. hungry! Cons: Casein is a by-product of milk, making it allergenic to some, much like whey. Also, it’s not ideal as a post-workout supplement because it’s absorbed so slowly. After exercise the body craves nutrients to replenish and rebuild — which is best left to whey or a combination of the two. Casein also more expensive than whey, and often contains many artificial ingredients to help make it more palatable. Egg Protein Egg protein comes from, well, eggs! It is a complete protein made by separating out the yolks and dehydrating the egg whites. Pros: Aside from just protein, egg protein powders are rich in vitamins and minerals that can contribute to a healthy diet. Adding Liquid Egg Whites to smoothies is a great way to get that extra protein you need ! Cons: Allergies to eggs are common, similar to milk allergies, especially in children and young adults. Egg protein is also one of the most expensive protein supplements available, which is likely why Rocky Balboa did it this way. Soy Protein Soy beans are one of the few plant protein sources that offer all of the essential amino acids. The protein is concentrated or isolated after the soy beans have been hulled and dried into soy flour (which also makes for delicious pancakes!). Pros: Protein from the soy bean may help improve the body’s immune function and promote bone health. Soy may also help prevent cardiovascular disease and reduce the risk of certain cancers. Cons: In recent years, soy has come under heavy scrutiny because it is often genetically modified to produce greater crop yields. Some research has also singled out soy due to its effects on hormone levels. Many foods are already full of soy due to its extremely low-cost protein. This has led some to question whether adding even more dietary soy (via protein supplements) is a wise choice. As well…be careful buying the Soy Milk sold in 2L containers – it CAN contain very high Sugar content !!!  Read your labels !! Rice Protein News flash: There is protein in rice! Although often thought of as a carbohydrate only, brown rice is becoming a standard source for vegetarian protein powder. Pros: Protein aside, brown rice protein is considered a good source of complex carbohydrates, vitamin B, and fiber. It’s also hypoallergenic, meaning it’s easily digestible and therefore almost entirely used by the body, not relieved as waste. Cons: Unlike soy, rice protein is a plant-based option that’s deficient in some amino acids and therefore should not comprise the main source of dietary protein. Hemp Protein Hemp protein is derived from the seeds of the cannabis plant that’s gained popularity in recent years. (And yes, we are talking strictly about hemp as a food source here!) Pros: Often referred to as a “superfood” due to its mix of essential fatty acids, hemp has been shown to improve metabolism, brain function, and circulation, and can help treat a host of medical conditions. Hemp also includes all 21 amino acids (making it a complete protein). The vegan-friendly supplement is also extremely hypoallergenic, high in fiber (read: excellent for digestion and filling), which makes it an excellent weight-loss food. Cons: Since hemp is only harvested in mass quantities in select countries due to its association with cannabis, it is often the most expensive protein powder available. Pea Protein Thought you’ve seen them all? Pea protein comes from the yellow split pea,  making it a popular choice for vegetarians and vegans alike. Interestingly enough – I have tasted a new ‘nut-free’ Peanut Butter made from Brown Peas !!!  It tasted great !! Pros: As with most plant-based proteins, pea protein is hypoallergenic. It boasts a 98 percent digestion rate, meaning the body is able to process the vast majority of each serving. It is another highly satiating protein, which may help promote weight loss. And with few additives or artificial ingredients, this one appeals to those looking for protein sources closest to the whole-food source. Don’t like peas? Don’t worry, the protein version doesn’t taste like mush! Cons: Isolated pea protein is often considered complete because it can contain the spectrum of essential amino acids. Even still, it remains deficient in certain amino acids and should not be used as a primary source of dietary protein. Weight Gainer Looking to bulk up? Weight gainer combines protein, often whey, with a mix of high-carbohydrate ingredients that makes it much more calorie-dense than typical protein powders. It is often used supplements for men over 50 and bodybuilders who are looking to pack on the pounds, or by serious athletes who have difficulty consuming enough calories to offset the large amount they burn through intense training. Pros: Jam-packed with calories, weight gainers allow people to consume more calories than they could through food alone. They also help keep the grocery bill in check by delivering calories at a (slightly more) economical price. Cons: Unsurprisingly, weight gainers often contain many additives, artificial sweeteners, and fillersso that they can pack the calorie and protein punch their users are looking for. It’s also worth mentioning that the huge calorie count in these products doesn’t necessarily translate to more muscle. In fact, all those extra calories will be stored as fat if not needed for recovery after intense exercise.  I would NOT recommend unless you are a serious Body Builder. To the Protein Aisle! — The Takeaway When it comes to protein powders there really is something for everyone, and we can’t forget about the Low carb protein bars as well, they are a great option. Just keep in mind that when it comes to buying protein, as in life, “You get what you pay for.” Low-cost proteins often use inexpensive protein blends that may not be very digestible by the body. It is also worth noting that the amount of protein required by the body depends on a person’s activity level, physical size, and gender. Testing various sources and quantities of protein can help determine a mix that works best. And just because it’s easy to chug a shake after a workout doesn’t mean protein powders should replace whole foods entirely. Protein powders are supplements, best used to supplement a healthy diet of nutritious whole foods.

“Peace, Love and Fitness”

What Some Gyms Don’t Want You To Know!

I highly recommend that you read this report BEFORE you join any gym.  My inspiration behind writing this report came from a promotion that came to my e-mail.  YES I shop all my competition just as any other smart business owner would do.  Anyway, this promotion came on the heels of a few other note-worthy and health club related red flags that just provoked me to put pen to paper.

I’m sure that it’s not unlike any other industry out there.  Unless you are in it, you don’t know how to filter out the garbage and find the truth that lies beneath.  So, I took it upon myself to help educate the honest hard working folks that truly do want to change their life and seek out a health club that will look after their needs.  A club with a set of Core Values that include honesty, integrity and respect.  I didn’t make any of this stuff up and some things may be shocking.

I titled the report, “What Some Gyms Don’t Want You To Know”

I have disclosed some of the obvious problems that exist in the industry and some of the really frightening truths that the general public would never know.  Finally, I provide a checklist of items that you can use to arm yourself the next time you step foot into the gym.  Don’t be surprised if you get some blank stares or if the sales staff avoid answering your questions.  If that’s the case, thank them for their time and MOVE ON!

In this report you will learn:

1. Which gyms only want your money and could care less about you!

2. Which franchises actually encourage absentee owners!

3. How to avoid being seduced by price alone.

4. What questions you need to ask before you even consider a membership.

5. How some gyms set you up for failure before you even start.

6. Three things a club MUST be able to provide before you even spend a dime!

To be in the know and to protect yourself from needless failure, complete the form below for your FREE copy of my latest report.