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Archive for the ‘Blog’ Category

What is nitric oxide?

Friday, May 31st, 2013

Hi All,

This time we are looking at nitric oxide supplementation.  The main ingredient in these products are L-arginine.  This is an non-essential amino acid made in the body.

Nitric oxide is involved in increasing blood flow through the body to the muscles (vasodilation), allowing delivery of more nutrients and oxygen to working/recovering muscles.  This increased blood supply is associated with a better pump, improved muscle growth and faster recovery.

Currently there is very little clinical evidence that supports the use of these supplements.

TOM

What is ZMA (Zinc monomethionine aspartate)?

Friday, May 17th, 2013

Hi All,

Following on with my series of blog posts on supplementation I am going to look at ZMA (Zinc monomethionine aspartate).

This supplement is a combination of  zinc, vitamin B6 , magnesium, and aspartate, the formula is claimed to boost testosterone levels in the body.  It is also commonly claimed to boost post exercise recovery, strength and muscular mass.

There is a strong link to the use of zinc to improve cell growth, production and testosterone production, magnesium also helps in the reduction of the effect of cortisol a catabolic hormone (muscle breakdown).  Over all ZMA are sold as an anabolic aid (muscle building).

You should be careful not to exceed safe upper limits of these supplements, with zinc limited at 25mg per day and magnesium at 100mg.  Make sure you check these levels across all your supplements.

TOM

What is Glutamine?

Friday, May 3rd, 2013

Hi All,

This week I am going to look at Glutamine, which is a non-essential amino acid that the body produces itself.  It is predominantly found in the muscles and the blood.   Glutamine is needed for cellular growth and as a key fuel for immune function.  When we are training hard or at time of extreme stress the bodies natural levels of glutamine tend to fall below the desired amount, leaving us open to an increased risk of infection.

The evidence suggests that keeping your glutamine levels high post exercise can help to prevent infection
or illness.  There is however very little evidence that it will improve actual performance, with a small number of studies suggesting that glutamine supplementation post event will prevent muscle breakdown and speed recovery.  This was based on doses or around 100mg per kg spread over the 2 hours post exercise.

Please comment below.

TOM

What is HMB (Beta-hydroxy beta-methylbutyrate)?

Friday, April 19th, 2013

Hi All,

Following on from my last post on CLA (conjugated linoleic acid), which proved to be a very popular one I thought I would look at HMB or to give it it’s full title…Beta-hydroxy beta-methylbutyrate (wow, that is a mouth full)!

HMB is produced in the body from branch chain amino acids (more commonly known as BCAAs) and is believed to be involved in repair of the body at a cellular level.  HMB is marketed on the premise that it helps to increase muscle mass and strength in those that use it.  Common sources can be catfish, grapefruit or supplementation.

It has also been noted in a smaller number of studies that use of HMB can help to reduce muscle breakdown during a resistance training session and also accelerates repair post workout.

There are a lack of long terms studies into the use of HMB, this means that results are pretty likely in the first two months or training, after this period the effectiveness of HMB is less clear.

As usual any questions please post below.

TOM

What is CLA?

Friday, April 5th, 2013

Hi All,

I am increasingly getting asked about supplements, what they do, if they are effective, and 101 other questions.  So I thought that over the next few weeks I will have a look at some of the most common ones I get asked about.

This week I am going to start with CLA or conjugated linoleic acid to give it, its full name.  CLA is an unsaturated fatty acid that is found in meat, full fat milk and cheese.  This supplement is marketed as an aid to releasing fat from the fat cells (by stimulating the hormone lipase) or blocking the fat being stored in the adipose tissue (fat cells).  It is believed that it is more likely to be a fat storage blocker by stopping fat cells filling up.

It is important to note that this would mean that it would not be an effective way to lose body fat, but wold rather prevent an increase in the amount of body fat an individual has.  It is recommended that CLA is taken in quantities of between 2-5g per day split over 3 doses.

There has also been a small amount of evidence that supplementation with CLA can help to increase strength when taken while taking part in a well structured resistance training program.

If you have any questions do post below!

TOM

 

 

All for Charity!

Friday, February 15th, 2013

Hi All,

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Here at Foresight you know we are big into all things charity.  We would like to encourage you all to have a look at the efforts of team at Whitbread Manchester, who are taking on the awesome task of Mount Kilimanjaro.  We wish them all the very best in this endeavor and if you can, give them a few pennies to help them towards thier massive target of £21,000 for Great Ormond Street!

Here is what they had to say:

Mount_Kilimanjaro_and_Mount_Meru_map-fr.svg

We are taking on MOUNT KILIMANJARO (yes you heard us correctly)!!!

On 6th Feb 2014 we shall be off to Africa to embark on our toughest challenge yet!

Here’s where you guys come in…. we need YOUR HELP to get us there 😉

Please have a nosey at our fundraising page:

www.justgiving.com/manchester2mountain

Or text the code MTOM 55 and the amount you’d like to donate to 70070
(so your text might look like this MTOM 55 £5)
 
A massive thank you from our brave team of Whitbread Wanderers, Kelly Stretton, Gemma Raby, Mukhtar Hussain, Gary Phillips and Fran Broadhurst… Thaaannnkk yoooouuuu 🙂

This is the ONLY charity event we will be promoting this year so, please give generously!  Look out for regular updates on thier progress.

TOM

Happy New Year

Tuesday, January 1st, 2013

Happy New Year!

Wishing you all a amazing, fit and healthy New Year!

Thanks for all the support in 2012 and we look forward to working towards your goals in 2013!

Tom and the Foresight Personal Training Team

Happy Christmas!

Tuesday, December 25th, 2012

Wishing you a very Happy Christmas

from

TOM and all the Foresight Personal TrainingTeam!

Calling all healthy restaurants!

Friday, October 5th, 2012

Hi all,

We here at  Foresight Personal Training often get asked especially as the weekend draws closer, ‘do you know a healthy restaurant?’

Well we have decided to launch a search for the healthiest restaurants in the North West!  So if you know of one let us know and we can start to post some reviews!

TOM

Vegetable Juice Recipes

Wednesday, October 3rd, 2012

Here are some great vegetable based juice ideas!

Orange 
5 Carrots
4 stalks Celery
2 Cucumbers
1 clove Garlic

Green 
4 stalks Celery
2 Tomatoes
2 sprigs Cilantro
1 Green Pepper
1 clove Garlic

Detox
5 Carrots
4 stalks Celery
4-5 leaves Spinach
1/4 head Cabbage
3 sprigs Dill
1 Lemon (no rind)

Smash it
4 Carrots
3 stalks Celery
2 Tomatoes
4-5 leaves Spinach
4-5 leaves Kale
3 sprigs Dill
1 Lemon (no rind)
1 clove Garlic
1/2 tsp Cayenne pepper
2 Tbsp Tamari

Calm
3 oz Spinach
3 oz Celery
1 oz Green Peppers
1 oz Alfalfa Sprouts
2 oz Collard Greens
2 oz Cucumber

Pick-Me-Up
1 cup Carrot juice
1/2 cup Celery juice
1/2 cup Parsley juice
1-2 tablespoons freshly juiced Ginger

Power Juice
4 Carrots
2 cups Sunflower/Alfalfa Sprouts
3 Celery stalks
2 fistfuls fresh Wheatgrass