Weight Training & Supplement Basics 101
Here's a recent article I was asked to write for Intouch Rugby
How Weight Training, Protein and Supplements
Helped me walk again after 8 years in a wheelchair
In 1999 a serious car accident left me paralysed from the neck down for months and I was told by Doctors I would never walk again. After 8 years of being wheelchair-bound and on up to 40 prescription pills a day I decided to slowly get back into the gym and started with just 15kg's on the leg press. 10 years later I walked out of that gym being able to leg press 175kg's. After completing a certificate IV in fitness and studying the fundamentals of weight training and nutrition I found that the cornerstone to a good training and nutrition program are as follows.
Weight training 3 - 5 times a week, with compound movements and free weights as the main type of weights used. This improves muscle stability and gives a better overall range of movement while helping with neural adaptation. Keep your weight training sessions to 30 mins - 1 hour max.
Protein and Diet: Quality protein from quality unprocessed foods and quality Whey Protein Isolate. As a general guide many body builders have a gram of protein per pound of body weight. So a 180 lb person would have about 180 grams of protein a day. The kidneys play an important role in processing protein in the body so always seek clearance from your GP before undertaking any new exercise and nutrition program and have regular check ups. Please note that a high protein diet for anyone who suffers from kidney disease is not advisable so again get clearance from your GP. As a guide a diet with 50% protein, 40% complex carbs and 10% fats works well for a body building or heavy training load.
Cardio: Doing your cardio after your weights is best, this way you have energy for lifting and when you do start your cardio your body has burnt though your glycogen (carbs) and is in a prime fat burning zone. Cardio 3-5 times a week for 30 - 45 mins.
Other supplements to consider: I have found Fusion multi-vitamins to be great and Swisse Sleep or ZMA from GNC fantastic for a good restful night sleep. Creatine is a popular supplement but again the excess is passed through the body which can upset the stomach in large amounts. A good steak is a great form of natural creatine. Glutamine is great as an immune booster and Colostrum is a great recovery supplement.
So there you have the core fundamentals to a good training program. Keep things simple, be consistent, if you're getting results keep going, if you're not keep trying new methods and tweaking your diet until you do. I wish you well!
To find out more about my autobiography 'Nothing to Fear but Fear Itself' which is packed with much more useful information and resources or to make a Guest Speaking Booking inquiry please visit - http://www.samriggio.com/
Useful Resource on Protein & Weight Training can be found here -
http://www.precisionnutrition.com/high-protein-safe-for-kid…
#weighttraining #supplements #protein
Here's a recent article I was asked to write for Intouch Rugby
How Weight Training, Protein and Supplements
Helped me walk again after 8 years in a wheelchair
In 1999 a serious car accident left me paralysed from the neck down for months and I was told by Doctors I would never walk again. After 8 years of being wheelchair-bound and on up to 40 prescription pills a day I decided to slowly get back into the gym and started with just 15kg's on the leg press. 10 years later I walked out of that gym being able to leg press 175kg's. After completing a certificate IV in fitness and studying the fundamentals of weight training and nutrition I found that the cornerstone to a good training and nutrition program are as follows.
Weight training 3 - 5 times a week, with compound movements and free weights as the main type of weights used. This improves muscle stability and gives a better overall range of movement while helping with neural adaptation. Keep your weight training sessions to 30 mins - 1 hour max.
Protein and Diet: Quality protein from quality unprocessed foods and quality Whey Protein Isolate. As a general guide many body builders have a gram of protein per pound of body weight. So a 180 lb person would have about 180 grams of protein a day. The kidneys play an important role in processing protein in the body so always seek clearance from your GP before undertaking any new exercise and nutrition program and have regular check ups. Please note that a high protein diet for anyone who suffers from kidney disease is not advisable so again get clearance from your GP. As a guide a diet with 50% protein, 40% complex carbs and 10% fats works well for a body building or heavy training load.
Cardio: Doing your cardio after your weights is best, this way you have energy for lifting and when you do start your cardio your body has burnt though your glycogen (carbs) and is in a prime fat burning zone. Cardio 3-5 times a week for 30 - 45 mins.
Other supplements to consider: I have found Fusion multi-vitamins to be great and Swisse Sleep or ZMA from GNC fantastic for a good restful night sleep. Creatine is a popular supplement but again the excess is passed through the body which can upset the stomach in large amounts. A good steak is a great form of natural creatine. Glutamine is great as an immune booster and Colostrum is a great recovery supplement.
So there you have the core fundamentals to a good training program. Keep things simple, be consistent, if you're getting results keep going, if you're not keep trying new methods and tweaking your diet until you do. I wish you well!
To find out more about my autobiography 'Nothing to Fear but Fear Itself' which is packed with much more useful information and resources or to make a Guest Speaking Booking inquiry please visit - http://www.samriggio.com/
Useful Resource on Protein & Weight Training can be found here -
http://www.precisionnutrition.com/high-protein-safe-for-kid…
#weighttraining #supplements #protein
