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


"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


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 should visit a certified physican.

Saturday, March 29, 2014

Want to Build Muscle?.........You Also Need Carbs!!!!

We all know that protein promotes the growth of muscle but let us not forget about our friends from the carbohydrate family in our quest to build and maintain our hard earned fit bodies.  So first yes protein ( to calculate per day intake; weight in pounds divided by 2.2 = weight in kg.  Weight in kg x 0.8-1.8 gm/kg = protein.  So for example a 150lb male who is a regular exerciser; 150lbs/2.2 =68kg    68kg x 1.5 =102 gm protein/perday)   is needed as it supplies the muscles with amino acids (the building blocks of protein) to repair and build, so one would think more protein/more muscle.....ah no!!! Why?  it is because the rate it can be synthesized into muscle is generally every 2-3 hours ( hence the 4-5 small meals per day that i preach) Also all that extra protein might be burned for energy or if your diet is calorie sufficient stored as fat and finally it is a waste of money as protein foods/products are expensive to buy ( not to mention all those extra trips to the bathroom as the body rids itself of all that protein lol). This where we jump on the carb train people, it should be the first nutrient to focus on since your muscles need to be fueled for them to work, that then stimulates them to get bigger. Good sources of carbs include whole grain bread, steel oats, pasta, sweet potatoes, brown rice etc so with this in mind for your pre workout meal  try and have a carbohydrate rich snack that also would have about 10g of protein included ( for example 3 egg whites, or 3/4 cup plain Greek yogurt, maybe 6oz of chicken) to enhance the muscle repair after your training session and for your post workout;  have around 20g of protein and add carbohydrates ( I use I scoop of whey powder, pineapple juice and frozen fruit)  So again our buddie Mr Carbo to help us, as it  triggers an increase of insulin that stimulates the uptake of the amino acids into the muscle cells and again the repair and growth.  So as everything in life there is a game plan, and with exercise......carbohydrates need to be apart of "your team"

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