Body Flex Gym

It is a good idea to have a mixture of these proteins throughout the day so you have a good balance of aminos.

Add amino acid tablets to your meals to make up the missing balance. For most people, it is difficult to cook

regularly so consume 3-4 meals and make up the rest with protein shakes.

CARBOHYDRATES - These are the body’s main source of energy/calories. When we consume them, they turn into

glucose, which is important to fuel your workouts. If the body does not have the right amount, the body will rob protein as its’ next fuel which puts you in a catabolic state (muscle breakdown). So in order to build muscle and keep your present body weight, you have to ensure that your body contains more calories than the amount you consume. .Buy a food calorie book, which lists the composition of each food. Add all the calories in a 7day period and if your body weight has not changed, add an extra 500 extra calories a day. Aim for 1 – 2lbs of body weight a month. The best are from starch and fibre sources like oatmeal, rice, potatoes, pasta, rice, wholemeal bread, broccoli, cauliflower, salads and fruit.

FATS – Act as a secondary energy source. They are important for vitamin digestion, to lubricate joints, cushion internal organs and to keep skin tissue healthy. Fat keeps your nervous system and hormone level production in order. There are ‘good’ fats (unsaturated) and ‘bad’ fats (saturated). The two types of saturated fats we need are essential fatty acids (EFA’s) and are called Linolenic acid (Omega 3) found in cold water fish eg. haddock, sole, flounder, flax seed oil and linseed oil and Linolenic acid (Omega 6) found in soyabean oil and sunflower oil. Primrose oil and borage oil contain both. So make sure your diet includes at least 20% fat in EFA’s to optimise testosterone production, growth hormone production, help fat loss and stop catabolism.

WATER – The body is made up of 70% water and therefore more important than food. We can survive without food for longer than without water. Water binds to carbs which then forms glycogen. This stores in muscle cells and makes your muscles look fuller. The more protein you consume, the more water you need.It is vital for your metabolism, food digestion, cleansing toxins from your body and keeping your organs in working order. Drink at least 2/3 litres a day.

SUPPLEMENTS – There are some very good ones out there. Some are so good that you don’t even need to risk taking steroids. And of course you will experience no dangerous side effects as they are completely natural. People say they are too expensive but it’s a question of how much you want to improve you body. The same people spend their wages down at the pub! Here is a list of some of the top ones out there:

WHEY – This is no.1 in protein quality and easily digested. To be used in conjunction with meals/between meals to

obtain the necessary body weight protein levels. Sleeping means fasting so make sure you take it 1hour before you go to bed and also with your breakfast to stop any further catabolism after training.

WHEY PROTEIN WEIGHT GAINER & MRP’S

(meal replacement powders) – For the person who finds it hard to have the required meals/calories in the day,

can conveniently replace a meal with a shake.

CREATINE – Undoubtedly one of the best supplements to come out in years. Creatine holds water in the muscles therefore making them look fuller and also increases your strength by at least 20-30%. By taking it with 35gms

of simple carbs like dextrose or glucose, your muscle cells absorb more of it.

AMINO ACIDS – These come in tablet form, which you can add to your protein meals to make them first class protein.

GLUTAMINE – The mother of all aminos! A great anti-catabolic and testosterone enhancer, excellent for recovery and growth. Take it after training and before bed.

MULTI VITAMINS & MINERALS –

Training puts a lot of stress on the body so you need more than the recommended daily amount. They are vital for fighting ailments and maintaining good health. Over-cooking destroys all the goodness, so each day take: Vitamin C – 2/3000mg, B-Complex - 100mg, Vitamin E - 400iu, Minerals – 1000mg, Calcium – 500mg,

Magnesium and 50mg zinc. Try steaming, stir frying, microwaving or grilling your meals.

LOSING FAT – Find out how many calories you consume in the average week then subtract 500 calories below your maintenance level. You should lose no more than 1-2lbs a week in order not to lose muscle.Reduce your calories as time goes on but keep your body high in protein to enable fat to be used as energy. Combine this with cardiovascular training and you will lose fat. Do this first thing in the morning, on an empty stomach so that the body uses the stored fat as energy.

TRAINING – There is no need to train for longer than an hour. Keep the intensity up by keeping rest to 1-3mins

between sets (or as long as it takes your partner to do their set). Do one main exercise foe each muscle group with additional exercises but no more than 8-10 sets including warm ups for big muscle groups and 4-6 sets for small muscle groups. Do not train each muscle group more than once a week.