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The basic principles of Training and Nutrition.

By Mark H. Saunders

5 BASIC PRINCIPLES OF TRAINING
(An overview)

  1. PROPER FORM - Using the proper form in training is something that is often over looked, yet it is essential in order to avoid injury. Also, correct form stresses the muscles in the most effective way possible. There are many different exercises and as the Tucson personal trainer, I will make sure you are doing them correctly. Dynamic Bodies, the Tucson personal trainers will help you do the proper form.

  2. VARIETY -Variety in your workout routine is the key to guaranteeing your body will respond continuously to exercise. Another benefit of variety is muscle fibers will get stressed from different angles. This makes for a more complete program. This principle (and nutrition) is probably one of the most overlooked from people who have been exercising under two to three years and are struggling to make progress. As the Tucson personal trainers, we can be a big help with adding variety to your workout.

  3. INTENSITY -When you first begin to train, the body will respond to any level of exercise intensity. However, once the body adjusts to that initial level, an adjustment in intensity is needed in order to continue to obtain results. As the Tucson personal trainers, we will make sure you train with a level of intensity that is appropriate for your level of fitness.

  4. PROPER TRAINING PRINCIPLES - Different training principles are also a vital part of a complete training program. By incorporating principles such as burns, giant sets, super sets, cheating, peak contraction, stripping, negatives, pyramiding and rest/pause training into your routine, you encourage additional response from the body. As the Tucson personal trainers, we will help you incorporate a variety of proper training principles into your exercise program.

  5. CONSISTENCY- A well-planned and consistent exercise program that works all the muscle groups in your body is necessary in order to obtain the best results possible without over training. Imaging

Now with that behind us, let’s take a look at nutrition.

NUTRITION

The way we eat affects our bodies in many ways. We will discuss four ways briefly.

  1. Metabolism
  2. Energy Levels
  3. Blood Sugar Levels
  4. Insulin Levels

Metabolism

Each time we eat we get a metabolic boost. Our bodies must work to digest the food. When this happens our metabolism is increased. This means we are burning calories. Hopefully, we are burning fat. Below is a graph of three different meal patterns. See if you can tell which person will have the highest metabolism based on the meal patterns. The length of the line represents all day long. The x’s represent the meals.

-----------------------------------x--------------------------------
----------------------------x-----------------------x---------------
x-----------x-------------x------------x------------x------------x--

Of course the bottom line will have the most efficient metabolism. Eating like this consistently over time will bring significant results.

Insulin and Blood Sugar Levels

Some foods enter into our bodies faster or slower than others. Pretend for a moment that you have a fireplace, it is winter-time, and we want to have a fire going all day long. In your fireplace, would you rather burn paper or oak wood?

I know it sounds silly. The obvious answer is oak wood. Why? Oak wood will burn longer. In order to keep our blood sugar and insulin levels stable, we should eat foods that burn like the oak wood (slow).

When eaten in excess, faster burning carbohydrates like most cereals, breads, fruit juices, sweets, etc., will likely store as fat. To enable the body to access and burn fat you must control the amount and type of foods you eat. Choosing foods that burn slow will help you keep your hunger down. Ideally we should keep our blood sugar and insulin stable.

(high blood sugar)_________________________________________
(stable blood sugar)______optimal fat burning___________
(low blood sugar)___________________________________________

With all the work you put into your program, make sure you put your energy into the right areas. Dynamic Bodies, the Tucson personal trainers will help you along your path to your dynamic body.

Stay focused on the basics of proper training, proper diet, recovery, supplements and mental techniques. Don’t lose sight of the forest for all the trees. Keep first thing first and continually reevaluate yourself. Check to be sure you are putting your energies in the right places.

About the Author:

Mark H. Saunders is a certified trainer and owner of Dynamic Bodies personal training in Tucson Arizona. His website is http://www.thetucsonpersonaltrainer.com.