Supplements - BCAAs

Amino acids are organic compounds that  are used by our body to build proteins. When protein is digested or broken down, you are left with amino acids. Amino acids play a large role in growth and repair of body tissue. Although there are 50 different amino acids, only 20 are used to make the proteins used in our body. Of those 20, 9 are considered to be essential. Essential amino acids must be derived from our diet because our body can not synthesize them. The nine essential amino acids are: Histidine, Isoluecine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, and Valine.

Branched-chain amino acids (BCAAs) contain leucine, isoleucine and valine. They stimulate the building of protein in muscle and reduce muscle breakdown. They are also used to help decrease exercise-induced muscle damage and aid in recovery by reducing fatigue. This would ideally assist an athlete in being able to train at higher intensity for a prolonged period of time without muscle wasting.

 

"Part of what makes the BCAAs so special is how the body handles them. Typically, when you ingest amino acids—either individually or as a whole protein—they first travel to the liver. Here, the liver either breaks them down to use as fuel or directs them toward building and repairing muscle and other tissues. BCAAs, on the other hand, tend to be spared by the liver and get sent directly to the muscles, so that the muscle can use the BCAAs directly for fuel or to build and repair itself" - source

I am currently using Athletic Xtreme Stacked BCAA. I have been able to increase the amount of weight I am lifting weekly through proper nutrition and supplementation. I greatly attribute my ability to train hard on a consistent basis to my supplementation of BCAAs. Pick some up today!!

 

- FitWhitt

REST

I have been a victim of this before. Perhaps even encouraged it for others in the past, unknowingly. As I gear up for another prep, I wanted to address this issue to the best of my ability. As I was studying today, I was reviewing the importance of hormones and the role they play in exercise. Here is the scenario. You are working out 6 days a week, sometimes twice a day. Your diet is on point; high protein and low carbs. For some reason though, the scale is not moving. You have also noticed that you are cranky, depressed, can't sleep and on edge. So what do you do? You hit the gym harder and train longer and cut your calories more so that you can begin to see the results you have been working so hard for. What is the culprit for your stalled progress and horrible mood? Overtraining.

Overtraining is defined as an accumulation of training and or non-training stress resulting in long-term decrease in performance capacity. You become counterproductive in all your work. You wreck havoc on your adrenal glands and through your body into a hormonal imbalance.
So what can you do? REST (Take a cue from these puppies and do what they do. Growing is hard work.)

Realize that it takes time to make lifelong changes to your body. Keep your workouts intense but not too long. Remember that most gains occur during rest. Incorporate periodization into your schedule. Schedule easier training periods leading up to more intense training times. Make sure you are following an adequate nutrition plan to keep up with your strenuous workouts.

I am writing this because I have already been guilty of overtraining since I started my prep this round. I was so excited to begin improving that I was willing to put 100% everything into it all 24/7 if I had to. Although this is a great attitude to have, it is not what the body needs. This past week I was determined to do two a day workouts 6 days a week. I have made great gains physically. But in the long term is this the best way to treat my body to get long lasting results? This week I am going to be doing only one cardio session a day for 6 days. I plan to increase my cardio to two a days in February, 6 weeks out from my next show. I know that even though I want results now, it will be better for my body and health to take my time getting there the next few months. I want to compete all year long, through August, and need to be kind to my body to keep my hormones in control and prevent injuries.
I also have decided to train more on the weekends and allow Thursday to be my complete rest day. I have made such amazing gains the past two weeks. I have 8 more weeks to improve my physique and be in tip top shape. I may end up including an additional day of rest as the show approaches. This would allow for an increase in intensity as I get closer to the show date. I also plan to incorporate yoga in my practice starting next week. Stay tuned for why I have chosen to do this.

REST!
- FitWhitt



Other articles on the subject.
Not Recovering?  Novice trainer trap

Work It Out Wednesday

 

I wanted to share my two favorite glute exercises. Add these in during your next glute exercise day and begin seeing your glutes lift and shape into a nice round booty.

 

This is the standing cable butt squat. Using the cable as counter weight allows you to get nice and deep. Remember to keep the weight in your heels and push through them on your way up. Go as low as you can to really target those glutes. I usually do heavy weights on my glute exercises. 

 4 sets of 20 reps

 

 

This next exercise is my absolute favorite because I feel it isolates the glutes. This is the cable kick back. Use the machine for stabilization. Sometimes I will place one hand on my glutes so I can feel the isolation. Make it challenging by holding and squeezing at the top.If you feel like a real challenge, hold at the top, squeeze and then pulse 10 times on your last rep of each set.

 4 sets of 15 each leg

 

 

I had an EXCELLENT day yesterday. Work was great. My arm workout was awesome and the gym wasn't crowded at 3:00pm, which I LOVE. I then treated myself to a 30 min upper body massage and a cleansing hour of hot yoga.

 I have work from 6:00-3:00 today and a hair appointment at 4:00 and a date at 8:00 to watch the presidential debates so I will have to miss my workout today. I am moving my 4 mile run to Friday and will have to double up on my training tomorrow. Have a fantastic training day!

Oh, I was able to comfortably fit in my motivation jeans last night. They are a size zero. My weight has changed so much the last few months. I weigh way more than I did when I had my first show and was fitting into size zeros for the first time. I must have gained more muscle mass the past few months of training than I realized. Proof to show the scale is not the answer!

 

- Whittney C.

 

 

 

Fitness Bucket List

I have ran two 1/2 marathons in the past. I feel that it is the perfect distance for me. I have always had a wish to run a marathon, even just one, in my lifetime. I have a feeling I will hate it. I have a feeling it will be too long for me. I have a feeling I will injure myself terribly. Regardless, I must cross it off my list and what better time than now? I always like to have new and fresh goals to keep me motivated.

I am signed up for the Austin Distance Challenge. It is a serious of 6 races that all lead up to the final marathon in February.

There are 6 races in the 2012-2013 Austin Fit Magazine Distance Challenge: IBM Uptown Classic 10k - October 7, 2012 Run for the Water 10 Miler - October 28, 2012 ARC Decker Challenge Half Marathon - December 9, 2012 3M Half Marathon - January 13, 2013 Rogue 30k/10k - January 27, 2013 LIVESTRONG Austin Marathon & Half Marathon - February 17, 2013

In order to achieve this goal, I researched training plans. I am still training with my bombshell plan but incorporating my running plan into my cardio. I am also incorporating yoga twice a week to assist with injury prevention and increase my flexibility.

My ultimate goal is to be able to run the Disney marathon with Matt one year. The race is fun and flat and takes you through all of the parks. This a fitness dream of mine!

Here is my 20 week plan:

 

I feel the incorporation of yoga and meditation will also help with my chronic stress and anxiety. I feel the training plan gives me a balance between strength, edurance, conditioning and meditation which all work together to make me a stronger individual inside and out.

I am so excited for the possibility of finally checking this off my fitness bucket list. What are some of the items on your fitness bucket list?

- Whittney C.