First let me say that a supplement is just what the name implies, to be added to your nutritional intake and is not a replacement for it. But as I've been blogging we are all different body types, so you need to eat for what works for you and because of this some food groups will be avoided....remember we don't want to stress our bodies with these irritants. This is where a smart program of supplementation will work for you, so read on to see if it can be added in your individual needs and let the K-Man take all the confusion out of your choices. A) Body Fat; EGCG found in green tea taken before moderate exercise will help burn more of your mortal enemy as it boosts your metabolism. An added bonus, its been shown to prevent cancer and improve heart health ( look for 900 mg/day of green tea extract to fulfill your needs or found of course in our favorite beverage, Green Tea!!) B) Repair; Vitamin C to protect your cells from the free radicals produced during exercise, also it helps heal wounds and is key for the production of the collagen found in ligaments/tendons. (up to 1,000mg/through out the day or found in citrus fruits, sweet peppers, broccoli, kale and brussels sprouts)
C) Low Endurance; studies show by taking Quercetin it helps lower the oxidation of LDL particles which would reduce blood vessel constriction, thus you are able to do more cardio, sweet
a extended time trial to improve your memory or attention. C) St. Johns Wart; tests reveal that it indeed works to beat the blues but the herb also interferes w/ other classes of drugs that you might be taking. D) Valerian....tests show no improvement in your sleep time.
"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.
Thursday, December 15, 2011
Saturday, November 26, 2011
th to a more fulfilling life
H) Drink lots of water thru the day and have fibrous foods in your meal plan for the obvious reasons, plus fiber attaches itself to H2O so it fills you up, not out I) Pick a day per week and have a couple of cheat meals for whatever you crave as a reward, plus it throws your metabolism a curve ball as like everything, the body adapts to what your doing so you will actually lose weight.....nice!! J) If you find after the 6 month benchmark of eating better/training & nothing happening on the weight scales you need to do a couple of things....change up the exercise routine to get more of the magic of your muscle stoking up the internal furnace (1lb muscle=up to 50c burned per day) also need to increase your calorie intake as the brain has slowed down your metabolism because its not getting enough to function. Remember the body doesn't care what you want to do, as it wants to live.....its called the survival mechanism lol
Monday, September 26, 2011
( i know life isn't fair sometimes lol) Your body type responds well to training so always start with weight bearing exercises (to use up your glucose first, plus more energy to help tear down the muscle so it grows during the nutrition phase) and do 4 sets per bodypart 8-12 reps to exhaust the muscle. Then cardio after ( fat for fuel) 40 mins in total and broken up into 3 segments to simulate crosstraining (ie..13mins elliptical, 13 treadmill and 14mins bike) Finally you need to avoid the processed foods and stick to the lean meats,
Thursday, August 18, 2011
C) Your body is constantly balancing the sodium on the outside of each cell and the potassium on the inside. Its been proven that an increase in potassium can lower blood pressure but with the North American supersalty processed meals you don't stand a chance even if you eat a lot of the humans main source of potassium....fruits and vegetables. D) So with that info you would think to cut back on all forms of sodium, but we can be smart about it as actually a whopping 75+% of our salt in the average diet comes from processed and restaurant food, so at home why not try kosher salt for cooking and sea salt for seasoning, and a bonus....both are free of additives! So as you can see, salt is needed so have this misunderstood mineral in your corner with your fight for a healthy lifestyle.
Sunday, July 3, 2011
A) First, think about how long it took to put on the extra poundage? .... give it up to 2yrs you reach your target weight and for the skin to go back where it once was. B) Exfoliate your skin daily to remove dead cells and to stimulate circulation, that will help tighten up your skin. C) Once a week have a bath with a 1/2 lb of pure sea salt ( allow it to dissolve) as this draws out your toxins in your skin. D) Use aloe vera/yeast extract or soy protein to improve your skins elasticity. E) Eating raw cucumbers, tomatoes, olives or coconuts will again improve your skins elasticity. F) Hyaluronic Acid is a natural fluid found in our body's tissues but it leaves us in time.....so to replace it, you can take a magnesium supplement. G) Finally, maybe that loose skin could be just more fat to exercise off?...if so, keep on training and replace it with muscle.
Thursday, June 30, 2011
arms race within your body lol as its last to go, but with some Keys2Fitness tips the advantage will be on our side, read on. You think with that info on how calories work/burn up, that training and exercising would expend the most calories.....sitting down? Maybe 30% of your daily intake !! Tip#1; always do weight bearing exercises first to deplete the body of its 1st energy source, glucose (carbs), then do cardio to use your secondary fuel, which is fat!! So then the other 60% is used for daily living and keeping your motor running (all your internal organs, replacing cells, transporting oxygen etc), this is why you must bring in a certain amount of calories to maintain or the brain will ramp down and hold onto all you eat as it doesn't care what your doing, it wants to live!! How much?....usually around 10 calories per ideal bodyweight. ie. 200lb man= 2000 calories per day Tip#2; "X" Factor, for every lb of muscle that you keep and maintain an additional 50c is needed, see why i preach the importance of weight bearing exercises? Its to stoke the internal fires and to keep the body humming along. Tip#3 ; the last 10% of the equation is digestion so eating the proper foods is important, for example the efficiently rate is different for each group....carbs and fat use under 10 calories for breaking down itself where protein needs 20-30 calories, so numbers don't lie, if you want to lose lbs have protein with every meal, plus it helps grow and repair your muscles. Tip#4; carbs look for fibrous (fruit/veggies) as they don't breakdown as quickly into glucose also (veggies/whole grains) tends to block the absorption of other calories. Tip#5;
Saturday, May 14, 2011
calories your body burns to maintain vital functions 24/7 ( sleeping, at work, exercising etc) so its constantly using what you feed it for fuel and repair. So without saying more muscle the better, hence why i preach weightlifting to everyone. Research shows one training session can raise your calorie burn up to 35+ hrs after you lift and not even counting the energy you use during that exercise. Also the more muscle you have the better the body uses the nutrients you eat and less likely to be stored as fat.....i will explain. Your muscles store calories (energy) in the form of glycogen, when you workout your muscle uses that fuel for training, after you exercise any carbs you eat will replenish that open/empty store and not to your fat cells. Bonus time folks!! if you train hard enough, your body will use for hours afterward your fat for energy to keep all the vital organs going as it wont touch the muscle stored glycogen.....sweet music! The breakdown for metabolism is as follows....60-75% resting rate ( what is burned for your heart, lungs, cells dividing etc) 10% digestive (breaking up your food- carbs to sugar and protein to amino acids) 15-30% any form of exercise. So no more excuses peeps, see you in the weight room!
Friday, May 13, 2011
Tuesday, April 19, 2011