Keys to Fitness: Supplements

Introduction

Hello Everyone!!

Firstly let's get the excuse of being "too old" to get in shape out of the way.
For me my birthday is just a date on a calender as i have competed for over a decade against competitors half my age. How you might ask? By having the knowledge of how the body functions and just as importantly how to get the most out of your workouts, i will pass on my wisdom & tips to you my fellow bloggers and followers.

The "Key"(s) to exercise is having a variety. First not allowing the task to become boring and/or cumbersome as you must keep the brain guessing thus eliminating the plateau effect. Also when changes are not immediate one tends to become frustrated and feels like quitting, so we are going to change this with the blog to keep the routines far from boring and productive.

Secondly i will pass on knowledge regarding nutrition and water which is critical. You can work out all you want but remember what you do during exercise is tearing down the muscle and if you don't repair and hydrate you are just wasting your time, this aspect is probably 60%+ of the equation to a healthy body

Within the continuation of this blog, I will show you how to improve your health, change your shape and improve your game.... from the serious athlete to the weekend warrior. There will be video's of weight bearing exercises per body part and routines that everyone can fit in to their schedule and lifestyle no matter how hectic it is.

And remember, there is no point in having an empire if you are not around to enjoy it. Your body is a temple!

Yours in Fitness,

Terry Keys
www.terrykeys.ca

Testimonials

"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."

-Jim Reyno

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."

-Richard Glover

Director HBS & ProLab Canada

Saturday, March 20, 2010

Supplements

Here is the skinny on supplements and remember bloggers its called a supplement not a replacement, so don't get lazy as nothing replaces eating right for YOUR own body type. Now like everything in life if any website promises all these remarkable results with their product....buyer beware!

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.