Michael Ryan of RnR Fitness in Tralee answers common queries associated with health and fitness…
Q: Why is that sometimes I don’t see the results of my hard work in the gym and sometimes I do?
A: This is a multifaceted question. It can be put down to a number of reasons. Our bodies are designed to adapt to stimuli, and has been the case since the beginning of time. For example: running.
If we run regularly, the same time and distance, session in and session out, gradually the body (our cardiovascular system) will adapt and overcome the stresses of having to run that distance.
This is known as the law of diminishing returns, whereby gradually the advantageous adaptations of that particular exercise will gradually lessen as you adapt to it over time.
The key is in the word “change”. The body requires and inevitably demands change in order for it to continue to adapt and grow.
If you are doing the same workout, week in week out, month in month out, the body will get bored and so will you.
Change it up. Keep the body guessing with exercises of varying intensities and styles so that will shock your body into the change you desire, with exercise that keep your goal in focus.
Q: Is it possible to workout if I’m pregnant?
A: Yes it is still possible to continue exercising while you’re pregnant; however some precautions and considerations need to be taken into account before doing so.
I would recommend a visit to your GP and get a medical opinion on your particular pregnancy as each case and pregnancy can be different.
However some general precautions and considerations can be taken to ensure you can enjoy all the benefits that exercise can bring to you and your baby.
Listen to your own body and rest if you’re feeling tired or sore. Take things slowly and do not over exert your self. Your body and how your feeling is the best indicator of how you far push yourself. Only you can determine that.
Do not carry out exercises that compensate or put unnecessary pressure on the abdominal wall or back or joints.
Replace all high impact exercise like running or aerobics with a low impact exercise like swimming. Swimming is a terrific form of exercise during pregnancy as it alleviates pressures on the joints, back and abdominal wall, and can be often a great therapeutic workout.
Q: I am naturally skinny, why do I struggle to put on weight and muscle?
A: What you describe is a common problem for a lot of gym users, especially for men who usually have a genetic disposition which can be categorized as an ectomorph.
A body type usually characterized by a long tall slim body, with narrow shoulders and hips, with long limbs and muscles.
The usually have a very fast metabolism and burn off excess calories extremely fast. The solution to your problem lies in the following factors:
You’re not eating enough healthy foods. It’s as simple as that. Those who struggle to “bulk up” usually are small eaters, where their daily healthy calorie intake is not sufficient to support their muscle gain goals.
In order for you to achieve your goals, you must eat above the norm of your daily calorie intake. For men the norm is 2500 daily calories. Aim for at least 500-1000 more daily calories above your norm.
I recommend gaining your excess calories through foods with high protein content such a chicken or fish and carbohydrate rich foods such as porridge, brown rice and pasta, which act as slow energy releasers to fuel your workouts.
Focus on compound moves such as the Squat, Deadlift and the Bench Press. Compound moves such as these, require more muscle recruitment and give more bang for your buck.
Ectomorphs should not focus on isolation exercises, such as a bicep curl, where only one muscle is worked at a time.
Those looking to bulk up need total body muscle development. This will not be achieved by focusing on small muscle groups.
Compound exercises demand the user to use and incorporate several muscles at a time to carry out the exercise and are an essential foundation for the exercise program for those looking or have trouble gaining muscle mass.
• Michael Ryan is part of RnR Fitness: Qualified and Certified Personal, Trainers, Fitness Instructors and Sports Nutrition Consultants. See their Facebook page here
