A study done last year found that only 3% of adults get their recommended daily intake of Potassium. Why is that important to you? Potassium keeps cells fueled and functioning by moving nutrients in and waste out. More importantly for fat loss, Potassium helps your body utilize the carbs you eat and synthesize protein to create muscle. Examples of Potassium are:
Should you be using glutamine? Are you really even sure what it is or what it does for you body? This is the second instalment in our Supplement Talk Series. So read on my friends.
Glutamine is the most abundant amino acid within skeletal muscle mass. Although a non-essential amino acid, glutamine is one of the only amino acids that has the unique ability to cross the Blood-Brain barrier. This means glutamine is able to both be stored within muscle mass, and be circulating in the blood stream.
Before it transcended into the supplement industry, glutamine was widely used in the medical field for various recovery purposes such as burn victim survivors and Post-Op patients. This leads us to an interesting finding pertaining to glutamine and recovery. Although glutamine is technically a non-essential amino acid, it becomes what is known as a ‘Conditionally Essential” amino acid when the body is in a state of illness or injury.
In simplicity, glutamine possesses four major functions in regards to recovery. First, it hydrates the cells within muscle allowing a greater rate of both nutrient transportation and assimilation. Second, it can be directly attributed to an overall increase in protein synthases. This means glutamine allows the individual to not only synthesises protein faster on daily basis, but more overall total protein to be assimilated on a daily basis.
Third, as a consequence of the first two functions, glutamine increases athletic recovery and decreases overall recovery time. It has long been documented that glutamine reduces unwanted muscular pain and lingering lactic acid while increasing both aerobic and anaerobic performance. Fourth, glutamine supports the underlying mechanisms that allow skeletal muscle mass to even exist, the immune system and the central nervous system. Without these crucial supporting systems, an individuals athletic efforts would be fruitless and pointless. Needless to say, the more glutamine a person takes, the greater the immune system and CNS system will function leading to far better results to the individual regardless of their fitness goals.
Generally, as far as dosages go, women should be aiming for a minimum dosage of 20g per day, while men should be in the vicinity of 40g per day. These dosages should be divided into 2-4 servings per day with meals or shakes. Individuals should always take atleast one serving post workout and another before bed.
When selecting a supplement for glutamine, it is important to look for quality as well as an economical deal. A glutamine powder is typically more desirable than capsules due to their unnecessary high cost. Glutamine powders should at least be micronized but preference should be given to the fermented variety. As a result of the drying process it undergoes, fermented glutamine yields a substantially higher bio availability, ultimately lending to a product that works both faster and more efficiently. Ultimate Nutrition makes an excellent fermented glutamine, it bridges the gap between quality and price which come in both a 440g and 1.1kg configuration.
I had heard about K- fitness through my wife and sister while they were attending the classes and telling me how challenging and motivating the classes were. I had decided to take advantage of one of Kiernan’s promotions and give the classes a shot as my current gym routine had stalled at producing results. I decided to start working out about 6 months previous and bought a membership to a big name gym, everything started well besides the high pressure sales tactics. In 2 months I had lost 20lbs but everything seemed to stall after that. It seemed like no matter how hard i worked in the next 4 months I could never shed anymore weight and it started to become very un-motivating. It was at this point that I signed up for one of K-fitness promotions to give it a try. Right away I had a one on one assessment with Kiernan who was very knowledgeable and didn’t try to judge or pressure me into anything. Kiernan had placed me into his weight loss challenge group and given me a individualized meal plan to go with the workouts. I was very pleased at this point and still had not touched a weight. I remember my first class as it was completely different than anything I had been doing before, he had given me some dumbbells which I thought were small and used tires and ropes and many movements with weights. After the first class I felt like I had accomplished more in a half an hour than I could in the gym in 3 hours!!. I soon realized that those dumbbells were not small at all and that the weights coupled with the exercises and program created were actually very challenging but positive. In the first week of attending classes I managed to lose another 13.4lbs and once I got past the sore muscles from the first few days I felt amazing. I soon found that every time I attended class I felt even more motivated and left feeling pumped up and full of energy. I was so excited that I had now pushed past the hurdle and was starting to see results again. Not only was I starting to lose pounds but my body was starting to get more defined. I had more energy and more drive and this was because of many factors. The workouts are always different and always challenging. By the end of the challenge and my first month I had managed to lose 26.8lbs. and won a free Ipad as part of the challenge. I just had to sign up after that as I was hooked.
The Classes – Each class is different and provides multiple exercises and formats, one day you could be working as a team in class the next challenging yourself against others or yourself. Kiernan creates a positive environment that makes you want to push yourself with every rep. It seems there is always a challenge or event that not only makes it fun but makes it very rewarding from an overall health point of view. There are many options available for class times and a person can do 30 mins, 45 mins or 1 hour and the layout lets it work into whenever it is convenient for you. Each class pushes your strength, cardio and stamina while producing results in each.
The Instructors – Kiernan and Marco are always positive and are always ensuring you are getting the most out of your workout. They are there for moral support, advice, form adjustments, one on one, nutrition advice and anything you require to make your experience and overall fitness better. They know when to push you that extra little bit without being to overbearing. Every routine they create is unique, fun, new and generates results fast! I cannot say enough about the instructors as they are truly one of a kind.
The other members – I have found that everyone I have met that attends K-fitness are very upbeat and friendly and supportive of everyone’s goals. Everybody is able to push themselves and complete the workouts as each person has the correct weights provided to them for their fitness levels. Never once has anyone made me feel uncomfortable or unwelcomed as you may experience at some other clubs, instead everyone treats you more like a friend and colleague with the same appreciation for fitness. I look forward to attending class each day!!
I would not hesitate to recommend K-fitness to anyone as it got me every result i was looking for and more when I just couldn’t get there anymore with a standard gym. I have told many people about the program and how it truly is unique and rewarding.
Clint was one of our challenge winners losing 26.2 lbs in 28days and earned an Ipad mini too.
For the first time in my life I can say I am actually enjoying working out..and at 6am to boot! Kiernan (and Marco) have been supportive and patient with me being a complete newbie. his clients are funny and encouraging which adds to this awesome kickstart to my day. I have told everyone I know they need to check it out.
I love this place!!! After 3 years of being on my own, I needed some extra motivation and encouragement. I was not getting that at my big box gym. I met K in June of last year and I’ll never go back to a big box gym again! I’m in the best shape of my life and excited to go to the gym everyday!
This program is very motivational and has helped me tremendously with my fitness goals. I have lost weight, become more toned and feel great! The people are awesome and Kiernan is very supportive, yet tough when he needs to be to get results! The atmosphere is inspiring and fun making it a workout I look forward to!
I’ve been to many different boot camp classes, but have found this one by far the best!!! K stays on top of your work out to make sure your pushing yourself each and every class. Just because there may be 18 people in a class don’t think he will let you get away with slacking off or using lighter weights than you should be using…. Losing almost 10 inches and 7 pounds in 28 days proved results!!!! Thanks Much!!