Yesterday’s weights

So, Dan really put me through my paces yesterday! With his fitness instructor qualification, it was really great to train with him for the first time so I could have someone knowledgeable help me work on my form. He’s also given me ways forward to strengthen my upper body so I can actually do push ups (my absolute nemesis). It helped so much having him there showing me correct form and I didn’t lift that much weight-wise but I feel like for the first time I actually utilised the muscles as they are supposed to be.

I’ve also had some tester sachets of scimix protein shakes to try out and I’m officially in love, particularly with the strawberry flavoured one. They’ve brought out a new powder which I can’t remember the name of but it is geared towards muscle definition and toning rather than bulk so I can’t wait to buy a big tub when I can afford it! I recently found out that the company I bought my supposed gold standard powder from is being done for counterfeit products so I can’t help but wonder how beneficial it’ll be once I’m on genuine high quality protein.

Tomorrow I’ll be doing weights again because on Thursday we’ll be back in Wales so I will only be able to do Insanity or running. I’m still buzzing about being able to use weights at home and I’m excited about finally being able to build my upper body like I’ve always wanted to.

Hope everyone’s well and had a good kick-start to their workout week!

Advertisements

Supplements

I’m feeling horrendous today, so no work out post as I’m stuck in bed feeling nauseous. However, I promised a post on supplements!

I bought vitamin B complex, calcium, amino acids and creatine supplements yesterday to complement my diet and muscle growth/recovery. I’ll go a little into what they’re about and why they’re important below.

Vitamin B complex

What it does: The suite of B vitamins is crucial for helping your body derive energy from the nutrients you eat and helping deliver oxygen to muscle tissue. If you’re lacking energy, it’s likely you’re deficient in B vitamins, a common trait of hard-training individuals. Certain B vitamins have additional benefits – riboflavin can help the body digest and use the protein you’re eating to make sure you’re building muscle properly.

What it contains: Vitamins – Thiamin (B1), Pyridoxine (B6), Riboflavin (B2), ParaAminobenzoic Acid (B5), Folid Acid (B9), Niacin (B3), Biotin (B7) and Cobalamin (B12)

Calcium

What it does: Everyone knows calcium is linked to bone health, but it is also important for the contraction of muscles. It also can help spur fat loss!

Amino acids

What it does: Amino acids contain a balanced blend of free form and peptide bond amino acids and have been formulated to offer optimum utiltisation. Amino acids are the main constituents of protein and a ‘balance’ is essential to achieve maximum benefit from food.

If one or more amino acids are missing, the system has to wait for its availability before it can convert food into high quality protein. By supplementing with an amino acid complex this delay may be avoided. Athletes and bodybuilders find this especially valuable when training hard.

What it contains: Alanine, Arginine, Aspartic acid, Glutamic acid, Glycine, Histidine*, Hydroxylysine, Hydroxyproline, Isoleucine*, Leucine*, Lysine*, Methionine*, Ornithine HCI, Phenylalanine*, Proline, Serine, Threonine*, Tyrosine and Valine*.

* marks essentially Amino acids

Creatine

What it does: Creatine is possibly the most researched sports nutrition ingredient. It occurs naturally within the body but can also be found in foods such as red meat and fish. Creatine has been shown to support the exerciser’s ability to perform high-intensity exercise such as weight training, repeated sprints and speed training for endurance sports. The body adapts more quickly due to the added training stimulus, bringing quicker results when combined with the correct exercise regimes.

What it contains: Creatine Monohydrate.

My initial thoughts on the Gold Standard 100% Whey

I’ve had this shake twice now in the cookies and cream flavour with semi-skimmed milk, which I’ll be swapping to almond milk in the future as I’m not a fan of cow’s milk. It tastes good, doesn’t clump and, along with its positive Amazon reviews, I’m sure it’ll help me bounce back from my work outs quicker.

I’ll let you know in a month’s time if I’d recommend it or whether I’ll be trying a different brand.

Today is my well-earned day off

Today is my day off from both work and exercising and I’m enjoying it. Since I started my exercise programme, I’ve always been anxious about days off, like not working out doesn’t feel right in my brain. However, I know I’ve worked really hard this past week so my muscles need time to recover.

My muscles are nowhere near as achey today as they were yesterday but I can still feel it, which makes me feel good. I’ve ordered my first protein shake after doing research and ordered this product, which’ll arrive tomorrow.

I bought it in cookies and cream flavour as it was highly recommended in the reviews. I’ll post my opinions on it on first taste tomorrow after weightlifting and how it’s been helping me in the weeks after.

In other news, I’m sick of eating tuna, haha.