"Terry's knowledge of nutrition, proper training techniques and insight into how to maximize our player's energy and strength is second to none........ it has proven invaluable in our team's success."
-Trevor Stienburg, Head Coach
SMU Hockey Huskies
2010 CIS National Champions
"Few athletes have the dedication, let alone the physical ability to stay at the top of their sport the way Terry Keys has."
Halifax Daily News Reporter
"Very few athletes have the ability or knowledge to truly help people in reaching their lifestyle goals. With his proven accomplishments in body sculpting, Terry is able to grasp and provide methods that work........ He is a walking testimonial of his success and abilities in living a healthy and happy lifestyle."
Director HBS & ProLab Canada
I, Terry Keys along with the my charities ( Childrens Wish, QE11 Foundation and Maggies Place) also with The Tower, make no claim as to the accuracy of any of the information provided in the blog. If you have any questions regarding your health, nutrition or well being.....you should visit a certified physican.
Saturday, March 20, 2010
For most getting to the gym involves juggling a work schedule, kids, spouses and many other issues.....you know it’s called life! So with that in mind lets try to get the most out of your precious time at your favorite facility with these tips:
A) Change up your routine- All exercises have an expiration date
The brain will adapt to what you are doing and then you will plateau and get no results, become frustrated then quit...not good for anybody. It could be as easy as changing the order of your exercises, use more weight, increase your reps, do some drop sets/ super setting etc. ( more on these in the coming videos).
B) Use a training log.- Focus on lifting more total weight each work out, it’s the key to building muscle
Multiply the amount of weight that you lift for each exercise by the total number of times you lift it
Increase that number every workout by either moving heavier weights or increasing your reps or maybe do more sets. For example....leg day you did 3 sets of 10 reps @ 150lbs= 4500lbs
Next leg day, maybe do 4 sets @11reps or 155lbs to get a greater total.......pretty simple math.
C) Train with a purpose- Know what you’re doing as the week comes
If only able to make it to the gym for 2 days adjust your training....upper body first visit and next training day lower half. If 4 days then maybe chest/biceps, legs/abs, back/calves and shoulders/triceps. Also visualize the muscle working and squeeze it for maximum benefit, finally you control the weight and not the weight controlling you to get most mileage out of the exercise
D) Do compound movements
Chest press, squats, dead lifts, shoulder press etc. to force several muscle groups to work together and if time allows....finish up with some isolation exercises for that body part to rep out.
E) Make sure you have carbs/protein ratio of 3 to 1 after the workout
Examples are smoothies; protein powder and frozen fruit within 20 mins after your training then approximately 2hrs later 1 to 3 ratio carb/protein for the next meal of solid food. If not you just wasted your workout because remember all that you do at the gym is tear down your muscle, now the repair begins.
A) Don't hog a machine or bench and be there all day talking about the last night's game...."exercise" some common sense as maybe another member might only have an hour to workout.
B) Please wipe down your equipment after use....it is not very appealing to see someone else's sweat before using.
C) Don't drop the weights, if you can't handle the poundage all you're doing is embarrassing yourself plus bending the dumbbells for future use...... which makes it dangerous.
D) Grunting out loud, is it really necessary? ( I think of women's tennis when that's going on, I enjoy that game.....with the mute button on)
E) Profanity; come on now not everyone wants or should have to hear it.....if you want to act like a child, play outside.
F) Put weights away; how is someone going to know if the bench is open or an area is free if unput dumbbells are sitting on the floor? And of course there is the safety factor.....if you can carry them there, surely you can put them back big boy.
G) Take your gym clothes home and wash them, leaving them in the locker and reusing is not pleasant for anybody to have to smell your BO.
So that is my vent for this month!! (lol) If you are a regular/or new to a facility and want to gain respect of your fellow members.....lead by example. I think I've spoken for hundreds of frustrated members
A) The skin takes on a reddish glow, as steroids will cause water retention which raises blood pressure.
B) The upper back has acne.
C) The skull will increase in size when on HGH ( human growth hormone)
D) You'll see stretch marks as the muscle grows faster than the skin ( Which is your biggest organ)
E) The shoulders, chest, biceps and triceps grows faster than your lower body.
F) Abs will have less body fat even thou your adding muscle and size
G) Tendons and ligaments are weakened ( again the muscle is growing faster than the support structure)
H) Mood swings.....it will highlight whatever personality you are.
A) Whey Powder; ( by product of cheese production) Look for the Isolate Whey as its been processed to remove the fat and lactose and usually is around 90% protein. Concentrate Whey has higher levels of carbs and/or fillers and usually has only between 30-80% protein. Needless to say, you get what you pay for here Dietary sources...egg whites, chicken, fish, beef, dairy products etc.
B) Glutamine; one of the 20 amino acids and it prevents muscle breakdown plus improves immune function. Its been proven to help repair cells and often given to burn, trauma and illness patients also used in the treatment of related side effects of cancer. For us and exercise there's no scientific evidence of muscle growth and unless your doing extreme fitness ( to help repair the tear down of the cells) it is an expensive supplement so use at your own discretion. Dietary sources...chicken, beef, fish, eggs, dairy products, spinach, wheat,
cabbage, beets, and parsley.
C) Creatine; it helps supply energy to the muscle and is naturally produced in the liver and kidneys. Supplementation will increase the fuel so the athlete can do more short bursts of exercise, so unless your doing a high intense training creatine is not needed (foot note: creatine will not increase endurance) Dietary sources.....found in red meat, tuna, salmon, sushi and sashimi.
D) Vitamins/Minerals; Most are obtained from our balanced diet particularly fruits and veggies (which also contain phytochemicals...cancer fighters). But if doing intense training or are unable to eat certain foods (remember eat for your body type). Take a basic, inexpensive multivitamin/ mineral as a safety valve.
E) Glucosamine; Claims to protect cartilage against damage and to stimulate growth and cure arthritis. Tests shows it does stimulate cartilage cells and plays a role in repair but watch out as most suppliers are not regulated. Help yourself by exercising as there is a saying at the gym....use it or lose it! Also supplementing some omega 3 oil ( fish oil) will help “Lube” the joints.