STRESS AND YOUR RESULTS IN THE GYM!
In this day and age stress is everywhere. Work family, and social pressure are just a few of the main contributors to the daily cycle of stress we all seem to become used to. Stress affects your sleep, your moods and your food cravings so saying it can affect your results in and out of the gym whether it be building muscle or losing bodyfat is not a bold statement at all!
Below are the four major reasons stress can affect your body:
When your brain detects the presence of a threat, no matter if it is a snake in the grass, a grumpy boss, or a big credit card bill, it triggers the release of a cascade of chemicals, including adrenaline, CRH, and cortisol. Your brain and body prepare to handle the threat by making you feel alert, ready for action and able to withstand an injury. In the short-term, adrenaline helps you feel less hungry as your blood flows away from the internal organs and to your large muscles to prepare for “fight or flight.” However, once the effects of adrenaline wear off, cortisol, known as the “stress hormone,” hangs around and starts signalling the body to replenish your food supply. Leading to possible bad food choices or eating more than you might normally eat.
When we have a surge of adrenaline as part of our fight/flight response, we get fidgety and activated. Adrenaline is the reason for the “wired up” feeling we get when we’re stressed. While we may burn off some extra calories fidgeting or running around cleaning because we can’t sit still, anxiety can also trigger “emotional eating.” Overeating or eating unhealthy foods in response to stress or as a way to calm down is a very common response.
Cravings and Fast Food
When we are chronically stressed, we crave “comfort foods,” such as a bag of potato chips or a tub of ice cream. These foods tend to be easy to eat, highly processed, and high in fat, sugar, or salt. We crave these foods for both biological and psychological reasons. Stress may mess up our brain’s reward system or cortisol may cause us to crave more fat and sugar.
Do you ever lie awake at night worrying about paying the bills or about who will watch your kids when you have to go to work? According to the APA’s “Stress in America” survey, more than 40% of us lie awake at night because of stress. Research shows that worry is a major cause of insomnia. Our minds are overactive and won’t switch off. Sleep is also a powerful factor influencing weight gain or loss. Lack of sleep may disrupt the functioning of ghrelin and leptin—chemicals that control appetite. We also crave carbs when we are tired or grumpy from lack of sleep. Finally, not getting our precious zzzz’s erodes our willpower and ability to resist temptation.
The hormonal triggers stress can set off will affect your body’s ability to recover, leading to poor muscle repair capabilities, fatigue, loss of progress in the gym and an upset person wondering what they are doing wrong!
Chances are if you optimise your methods of managing these stress hormones you will not only make the progress you are working hard to achieve but you will have a happier body for it!
Let’s look at a few of the products we regularly recommend for customers to assist in lowering cortisol levels, replenishing adrenals and helping them on the way to gaining some great results in all facets of life!
CORT RX BY ATP SCIENCE
Whether male or female you will be prone to experience some form of stress daily or multiple times throughout the day! Unfortunately, when it comes to losing weight, stress can be a massive road block in slowing down your weight loss success. The effects of stress can have a number of other negative impacts to your general health and wellbeing, whether it be weight loss or not!
ATP Science brings you Cort RX, an adrenal cortex support supplement to help you reduce the severity of your cortisol levels, spiked from stress factors. Cort RX by ATP Science has been designed to help you get your levels of cortisol back to a normal pattern throughout the day in order to help you get back on the right path to a healthier you.
ZMST BY ATP SCIENCE
ZMST contains zinc and magnesium as does ZMA but also contains the essential co-factor selenium. The enzymes that use zinc and magnesium and the functional actions enhanced by their supplementation need selenium. If there is a selenium deficiency they cannot function properly and ZMA cannot work as planned. Selenium deficiency is very common and is a cause for a lot of metabolic defects in today’s society.
Zinc, Magnesium, Selenium and Taurine (ZMST) are essential nutrients for individuals. Because of our modern lifestyles, these nutrients are often deficient in the Western Diet and have been depleted from our soils and not found in adequate levels in our foods. The deficiency of these nutrients can lead to a host of disorders that include cardiovascular diseases, hypertension, sleep disorders, mental health problems and even musculoskeletal problems like osteoporosis and muscle aches and pains.
TRY STACKING THIS WITH CORT RX FOR MAXIMUM RESULTS
ADRENAL SWITCH BY SWITCH NUTRITION
ADRENAL SWITCH™ is designed to SWITCH OFF your stress and SWITCH ON your recovery with the perfect combination of standardised Ashwagandha extract, highly bio-available Magnesium, Zinc, B6 and L-Theanine to regulate cortisol, increase strength and much more.
Recovery is paramount after every training or exercise session. If you are not optimising recovery, then you will never achieve your best results. SWITCH NUTRITION™ set out to develop the perfect adrenal formula by combining the above key nutrients with L-Leucine to SWITCH ON protein synthesis (muscle repair) and L-Glycine to SWITCH OFF muscle breakdown.
ADRENAL SWITCH™ contains ZERO artificial colours or sweeteners. With over 75% of our population magnesium deficient, it’s time to flick the SWITCH and maximise fat burning, muscle building and recovery with ADRENAL SWITCH™.
DRINK SLEEP GROW BY RICH PIANA
You’re already sipping BCAA’s All Day, but are you keeping your muscles flooded with nutrients while you sleep? That’s where DRINK SLEEP GROW COMES IN!
We all know the recipe for success in the gym: eat right, train hard, rest, and repeat. We also know that no matter how hard you train, your results will always come down to how well you fuel your muscles during the rebuilding and repair process.
There’s no such thing as overtraining. You’re either under eating or under sleeping.” – Rich Piana
RICH PIANA 5% NUTRITION have put together the best combination of Time Released Leucine, Growth Hormone Recovery Blend, and Joint Support – with hardcore lifters in mind.
- 6 gram BCAA Blend with Time-Released Leucine
2. 3,600 mg Growth Hormone Recovery Blend
3. 600 mg Joint Support Blend with Glucosamine and MSM
4. Full Profile of Essential Amino Acids
THE 5% RUNDOWN:
To keep growing in and out of the gym, you need to rest as hard as you train. Drink Sleep Grow is formulated with amino acids, time released leucine, growth hormone support and joint support to promote muscle building while recovering from the most intense training sessions. Train All Day. Grow All Night.
FAT LOSS – EASIER THAN IT MAY SEEM!
The phrase “FAT LOSS” is fast becoming a taboo subject, clouded with stories of hard work, boring food, fad diets and too many people walking away without the results they were expecting.
Whether its making a change for a better life, look or to enhance your athletic performance. Fat loss can be a difficult concept for some with such a varying amount of information available and social influencers promising results that seem too good to be true!
A radical exercise regime is the only way to lose weight – Not true. Successful weight loss involves making small changes that you can stick to for a long time.
Healthier foods are more expensive – It may seem that healthier foods are more expensive than their unhealthier alternatives. However, if you try replacing ingredients with healthier options, you’ll probably find your meals will work out costing less.
Carbs make you put on weight – Eaten in the right quantities and as part of a balanced diet, carbohydrates will not, on their own (that is, without butter, creamy sauces and so on added to them) lead to weight gain. Choosing the right type of carbohydrates paired with the timing of meals can actually increase the rate of fat you burn throughout the day!
Cutting out all snacks can help you lose weight – Snacking isn’t the problem when trying to lose weight: it’s the type of snack.
Skipping meals is a good way to lose weight – Skipping meals is not a good idea. To lose weight and keep it off, you have to reduce the amount of calories you consume and increase the calories you burn through exercise. But skipping meals altogether can result in tiredness and may mean you miss out on essential nutrients. You will also be more likely to snack on high-fat and high-sugar foods, which could result in weight gain
There’s only one reason why you as a healthy person would start to get fatter – you consume more calories than your body burns off.
Whether that’s because you eat lots of food, drink sugary drinks or are not as active as you would like to be, your body stores excess energy as fat or ‘adipose tissue’ because of energy balance.
So, what is energy balance? – When you eat more than you burn off your body has a surplus of energy. And in order to avoid that energy going to waste (as far as your body is concerned, you’re still a hunter-gatherer, unsure of where the next meal is coming from), it stores it for a rainy day.
This is what’s called a positive energy balance or calorie surplus, and the consequence is that you’ll start to gain bodyfat based on how much surplus energy is coming in VS the energy going out in the body.
Fat loss occurs in a deficit – When you balance your food coming in each day correctly by calculating what your body needs ideally, you can create an energy deficit – you’ve not got enough coming in to fuel your activities. Your body realizes that this is a perfect opportunity to make a withdrawal and tap into that stored energy to make up the difference. This is what’s called negative energy balance.
What’s The Deal With Fat? – Your fat cells operate like an ATM. Too much energy and you deposit your savings with the clerk behind the desk. But when you need more energy you queue up, make a withdrawal and get those savings taken out and spent.
Excess calories, regardless of whether they are from carbs, fats or proteins, are shuttled into your lipocytes (fat cells) where they sit as a reservoir of excess energy until it is needed. As a result, your lipocytes swell and you start to get fatter.
The laws of thermodynamics – If you think back to science class in high school, there’s a good chance you have probably gone over the laws of thermodynamics in a fair bit of detail. And remember the first law – energy can’t be created or destroyed, only transferred. Calories are no different. And as a type of energy, fat simply can’t just disappear. It must go somewhere.
So where does the fat go? – According to recent research, most of it is eliminated from the body when you breathe. That’s right, you breathe your fat out. A study published in the British Medical Journal  reported that when triglyceride cells were tracked around the body, when oxidized, 84% of it left the body via the lungs – it was simply breathed out.
THE BOTTOM LINE
When we look at effective method of losing bodyfat it can be much simpler than most may seem… you will always need the willpower to make the change but with the right help you can burst through the madness and the myths of effective weight loss!
Working out calories in and calories out is a lot easier these days with applications such as MYFITNESSPAL and other handy calculators to work out where you may need to be to lose bodyfat.
Professionals such as nutritionists or personal trainers can help you with a well calculated and mapped out plan to help you achieve the body you are working so hard for! Their knowledge and understanding of how the body works can be worth much more than the cost of their services!
WHATS HOT IN FAT BURNING SUPPLEMENTS
OXYSHRED BY EHPLABS – AUSTRALIAS MOST FAMOUS FAT BURNING FORMULA! OxyShred by EHPlabs is a scientifically researched and efficaciously dosed potent thermogenic fat burner. It will stimulate your body’s fat receptor cells and boost your metabolism to promote an increased level of fat cell break-down.
HYDROXYBURN LEAN 5 BY BODYSCIENCE – With no added sugars, no artificial colours and a 5-star health rating, Hydroxy Burn Lean 5 is a premium protein source designed to promote muscle growth, support workout recovery and boost your metabolism all in one shake!!
100% ACETLY L-CARNITINE BY JD NUTRACEUTICALS – Acetyl L-Carnitine contributes to many actions in the body once it has been consumed and converted, but will it burn fat? Well the short answer is YES!
DID YOU KNOW THAT POWER SUPPS HAS FREE LOCAL DELIVERY!!
THIS SERVICE IS AVAILABLE TO EVERYONE WHO LIVES IN THE REDLAND CITY REGION IN QUEENSLAND!
DID YOU ALSO KNOW THAT ITS FREE DELIVERY IF YOUR ORDER IS OVER $150 AUSTRALIA WIDE!!!
Power Supps has the biggest range of sports and general health supplements at the best price.
Power Supps Provides FREE DELIVERY in the local REDLANDS region on the following brands and MORE!
LENNY AND LARRY’S
TONY SFEIRS DESIGNER NUTRITION
With thousands of different products in stock at all times you can spend hours reading all the information articles and reviews of each product. No generic information here! All hand written articles specific to each product and catered to the customer.
If you are still stuck and would like more information feel free to contact us on (07) 3821 7778 or email firstname.lastname@example.org
We can give you advice regarding individual supplements, supplement stacks and/or what our recommendations are based on your personalised needs.
It’s that time of the year. People have already started a 6/8 week challenge or are about to take part in one. It sounds so appealing… Join a challenge, lose weight and then look great! But are you Committed?
The reality is that a lot of people don’t know what they are signing up for and probably won’t reach the goals they are aiming for. Why? Because they aren’t committed to their goal. I recently went to a seminar in which Australia’s top bodybuilding spoke along with a well-known motivational speaker. When asked why I was there I replied “I need more motivation to achieve my goals”. As the seminar went on I realised that it was not motivation I was looking for, I needed to stay more COMMITTED to my goals. Since then I have taken steps and made changes so I can stay more committed to my goals without having to SEARCH for motivation.
IT IS HARD WORK
Losing Weight or Gaining Muscle is hard work. It doesn’t matter what genetics you have, what substances you take, you physically still must do the work and restrict yourself from putting crap food in your mouth. If you have not fully committed to the plan…you will fail.
If you are committed to a goal, discipline must be earnt. It does not come easy but I have found that once it has been obtained it can be “easier” to maintain. Constantly ask yourself do I “NEED” this or do I “WANT” this. When it comes to cheating on the diet or skipping the gym ask yourself the “NEED OR WANT” question which should then make you accountable for your actions.
GET RID OR RESTRICT SOCIAL MEDIA
Social Media is by far one of the worst things when it comes to people’ self-esteem. They see other people looking great and instantly compare themselves. It is such a fake and superficial platform that can demotivate and make people lose sight of the goals they have committed to.
TAKE SMALL STEPS
It can be better for some people to take small steps when changing their eating or training routines. Jumping straight into an 8-week challenge suits some people where as others work better by gradually making changes and adjusting as the weeks go on. Find out what suits you best then apply this to the goals you have committed to.
USE PERSONAL TRAINERS/COACH’S
Most people in these positions are committed. They follow a regime or lifestyle that requires them to be committed to certain goals which allows them to have information that you can benefit from. Find one that suits your goals whether it be body shape related, interest/goal related or qualification based.
SUPPORT FROM FAMILY FRIENDS
The people around you need to be aware of the goals you have committed to. This means letting the guys know that you can’t go to the pub, telling mum that you must give the chocolate cake a miss or even getting your partner on board as you may have to eat different to them at dinner. The more friends and family you have on board the less explaining you will have to do.
At the end of the day it is as simple as this:
If you are 100% committed to the goal, you will put 100% into the process, giving you 100% results.
If you can only be 75% committed, then your results will show 75% commitment.
If you have a goal in mind or have tried before and failed I am more than happy to map out a plan for you. Through years of trial and error with many different clients with all different body shapes I have a few tricks up my sleeve that can help. The more committed you are, the more committed I will be in helping you.
Come down to the shop and have a chat OR email me via email@example.com and we can discuss what you are looking at doing.
DID I MENTION THAT THIS SERVICE IS FREE TO ALL POWER SUPPS CUSTOMERS!!
That’s right, if you are a POWER SUPPS customer this service is available for you to use AT NO COST!
How to LOSE WEIGHT and get HEALTHY!
It’s the start of a new year and everyone is in full swing with their new year resolutions – TO LOSE WEIGHT AND GET HEALTHY…Or are they?
Here is 10 tips that can help you achieve your new years resolution and MAINTAIN it during the year. This way you can think of a NEW RESOLUTION for next year and not repeat the same one year after year!
1.PREPARATION IS KEY TO LOSE WEIGHT AND GET HEALTHY
You’ve got to prep your food! This means preparing your own meals, so when you’re leaving the house, you’ve got your lunch and your dinner sorted. This is the most important tip if you are trying to lose weight!
2: DRINK MORE WATER
A lot of people don’t drink enough water! A hydrated body burns more fat, so try and drink two to four litres a day to stay healthy.
3: DON’T FEAR CARBS
It seems that everyone that’s starting a diet is like, ‘Low-carbs – cut the carbs, can’t eat that’, but you can eat carbs! You’ve got to eat them at the right time, for instance eat it after you train, to refuel and not right before bed!
4: EAT MORE FATS
Don’t be frightened of fats! Things like eggs, avacado, almonds and saturated fats are actually really good for you and to stay healthy. Some people even lose more weight by eating a high fat-high protein diet!!!
5: DO HIIT CARDIO
20-30 minutes a day, four to five days a week. It’s high-intensity training mixing body weight exercises and cardio. You WILL burn loads of calories, and you don’t even need a gym membership!
6. GET YOUR CUPBOARD ESSENTIALS
You need to have healthy snacks or ingredients to prepare a quick meal in case you are on the go. So you’ve got things like curry powder, coconut milk, spinach, tomatoes and eggs (great for making omelettes) or even as simple as tins of tuna on thin rice cakes! It is extremely hard to lose weight if you rely on buying your meals…not to mention EXPENSIVE!
7. TAKE BEFORE AND AFTER PICTURES
They are a really great way of seeing your progress over time, as opposed to looking in the mirror every day and thinking you have not changed. As you tone up and lose weight at the same time your body shape will change. Which leads me to the next tip…
8. THROW AWAY THE DAMN SCALES!!!
What is known as the ‘sad step’! You can have the greatest workout and the most enjoyable session but as soon as you step on those scales, it can get depressing. The scales don’t track if you lose weight because you could be building muscle at the same time!! Instead take measurements of key areas like thighs, stomach, arms and use those in conjunction with progress photos.
9. PLAN LIKE A WINNER
Plan your meals and training into the week ahead. Get a seven-day planner and you can write what you’re going to have for breakfast, lunch and dinner and what times of the day you are going to workout. Little things like that may seem a bit silly, but it’s practical and if you follow it, it’s much easier to sustain.
10. ALLOW YOURSELF TREATS!
Don’t be afraid to get a bit guilty on the weekends. If you like having a drink and if you like treating yourself to a little tub of ice cream, it’s fine and healthy! You have worked hard all week, been eating and preparing meals and been training towards your goal to lose weight. A cheat meal here and there rewards the hard work, helps you maintain a healthy balance and lets you socialise as per normal!
Following those 10 simple and basic tips should keep you healthy and help you to lose weight. Take small steps and do everything in stages! This is not an overnight process but more a lifestyle change to improve quality of life and health.