Winter is upon us and time for colds and flu’s to work their way into our systems, hang around and make us feel miserable. So do you train or do you rest? Will it harm you if you do train while unwell? There are three basic rules you should stick to.
First Rule, a head-neck check.
Anything above the neck, runny nose and eyes, sneezing, cough and even a sore throat is said to be OK and you can still carry on with your workouts. Below the neck including swollen glands, fever, bronchial constriction and aches should be regarded as an indication to not train.
If you have a fever then exercise is definitely out of the question. Your body is battling against an infection of some sort, working out and raising your core temperature even higher is dangerous, it can make you more ill and take longer for you to recover.
Final rule, listen to your body! If you have a runny nose and are struggling to get your head off the pillow in the morning then don’t train. If you started off feeling bad but have perked up during the day and feel you could pull off a light session then by all means, train but keep it light.
For someone who trains 4-5 times a week, taking time off because of an influenza virus feels like the end of the world. Taking a few days off to get better will not be the end of your training life. Your body, which has gone into a catabolic state because of influenza, will be too busy fighting against it to worry about pressing a new pb on your bench press.
Remember weight training puts the body into a state of catabolism to create an anabolic effect, training with influenza will increase the catabolic effect and greatly reduce your immune’s system ability to beat the resident virus and in the long run can reduce the efficacy of your immune system.
Having a cold virus, you could still train, although would be advised to reduce the amount of sets and the weights by 25%. Your immune system is still fighting a virus so pushing hard will put extra strain on it to combat the virus and the catabolic state will effect your training so the simple rule of listening to your body comes into play here. If the cold is making you more tired, achy and you’re just not feeling it then it’s time to rest.
Ensure you stay hydrated while ill, keeping energy and nutrition levels high isn’t always possible with an influenza virus as appetite is normally affected. Eating soups is a good way to get in nourishment and fluids. As for training, give yourself three weeks to get back into it properly; this goes for having a cold and flu. Don’t push too hard the first week, feel your way back; second week you can start to push and by week three you should be back to normal training abilities.
Claire Peacock BSc DSM DRSM Core150
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It’s not often you see a Shaker Cup go all “Rock Band”, but nothing surprises us these days with Core 150™ and level of interest these shaker cups have generated.
We were approached by Welsh Rock band the LostProphets who were seeking a suitable multi compartment protein shaker due to them being on a strenuous training regime to get in shape for their UK tour, and there US tour which will see the release of their Album Weapons in the US on June 17th 2012.
Recently signed by Fearless records in April this year the boys have been flat out with rehearsals, interviews and keeping in shape so it’s no wonder they need high levels of hydration and nutritional intake to keep recovery levels up. The LostProphets formed in 1997 and have worked with some of the most respected names in the music business even in the early days, names such as Bob Rock the man behind such Monsters as Metallica, Bon Jovi, and Motley Crew to name but a few.
If you have ever been lucky enough to attend a LostProphets gig then you will understand why the lads have to keep their fitness levels at their highest. Jay from the Prophets is on a serious health kick, as are all the lads in the band and says “he is in the condition of his life”, which in rock band terms means physically fit.
Jamie Oliver or @JayLostProhets as he is known in twitter circles takes his nutrition pretty seriously and contacted Core 150™ back in April about getting his hands on a pre-release Core 150™ to help him with his nutrition on demand while on tour. The team at Core 150™ got a VIP invitation to attend one of their UK appearances where we presented Jay and the lads with our product.
It’s kind of weird when people first receive the Core 150™ as they treat it like a kinder surprise shaking it, wondering what’s inside, but I guess that’s what interactive packaging is all about. The Lost Prophets who are currently in Los Angeles are keeping up their fitness regime and it’s great to see that the Core 150™ is helping Jamie and the lads with their nutritional goals while on tour.
We would like to thank Jamie and all the boys for an amazing evening and we look forward to seeing them take the US by storm. Core 150™ will be launching into the UK public on July 25th 2012, with the US, South Africa, Australia, New Zealand and Canada all following retrospectively.
To find out more on tour dates for The LostProhets you can visit the official fan website http://lostprophets.com/ LostProhets Album Weapons is currently in stores now or available via download on I-Tunes
Core 150 ™ The Athlete’s Shaker™ designed for everyone who is serious about nutrition.
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Don’t Believe Everything You Hear!
Although we like to listen to great advice it is important that you don’t believe every nutritional tip you hear in passing, and don’t buy into every new diet product that suddenly supplement that suddenly bursts onto the nutritional market either! One of the biggest statements that are drimmed into us when dieting or beginning a diet regime is that carbs are the work of the devil.
Not all carbs are bad, not all sugars are bad, and not all fats are bad…In fact, if you cut all three of these out of your daily diet not only would your body slam the breaks of pregression on, but your health may be in serious danger!
The facts remain that you need a diverse balance of Proteins, Fats, Carbohydrates, and Vitamins to really feel the benefits. With Core 150 you can be smart when it comes to your shakes and put your combined daily intake of balanced nutrition in one handy innovative shaker.
Please ee below a brief guide on Bad Carbohydrates, and Protein in order to keep your diet balanced and on track making your life and body feel healthier all round:
- Saturated and trans fats can be harmful to the body and will mostly be stored as fat by your body
- Refined grains are sugars that can be very harmful to your fitness goals and are commonly found in many pre-bottled/pre-packaged shakes and foods we eat today; they have been processed to the point where they retain almost no nutritional value; where you think you are getting that burst of energy, they are really just being absorbed too quickly which forces the body to store them as fat
- These fats and carbohydrates do not produce a feeling of fullness or satisfaction because the body is unable to use them and will soon have you reaching for another unhealthy snack
- Protein is the most vital nutritional component for active individuals
- Protein is the building block of all muscles and their various components and is critical for the function of almost every cell in our body
- After a workout your muscles are severely depleted of their energy stores and will not repair or grow without sufficient protein intake in a quick manner
- If you are not consuming enough protein your body will break down muscle tissue to fuel natural processes which will only set you back from your goals
- Protein deficiency has been linked to depleted immune systems, illness, athletic injury, low energy levels, reduced brain function and more side effects
Smart Shaker Cups for Sports Supplements and Nutrition
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Introduction: About Building Muscle – The Training Programme
The following programme has been authored specifically to assist the aspiring athlete, bodybuilder or just the aspiring fitness enthusiast who wishes to build muscle naturally, safely and quickly.
The Building Muscle Training does not require you to eat like a horse in order to bulk up your body mass with body FAT. The Building Muscle Training Programme implements your body’s own natural muscle building capabilities during natural physical cycles when muscle building growth is adopted.
By following the Muscle Building Training Programme religiously, I guarantee that you will get results, and not just any results, excellent results.
It is not uncommon for beginning weight lifters to add a few pounds of quality muscle in around 8 – 12 weeks by implementing the techniques disclosed in the Building Muscle Training Programme.
Whether or not you are lean or over weight, you can add quality Muscle Mass to your already lean physique or ascertain lean muscle should you be classed as overweight. Regardless of any books you read it is physically and biologically impossible to turn fat into muscle so forget all the locker room chit chat of “I’m bulking up” because in my opinion this is just an excuse for people who train to eat cakes and continue a poor diet so do not continue on the poor diet journey. The Building Muscle Training programme will however help you burn that excess fat you currently carry and turn it into Lean Muscle Mass.
Everything we do in life is of course vindictive to that of each individual’s genetic makeup making each individual result different. If you are a hard gainer who struggles on all year then this Building Muscle programme will help you see quick results.
If you carry excess tummy fat this programme will tighten that area up and bring those long awaited abs out to play. All of these results are of course down to you and the effort level you apply when in the gym. The programme is based on Science, research not bull or hype.
Before we begin my Building Muscle Training programme the research carried out was not that of the misinformation most commonly found on bodybuilding forums, or from individuals who are most likely injecting large quantities of synthetic substances such as steroids, growth hormone, insulin, diuretics and whatever else is in liquid format, after which join a forum as a moderator and think that they are the oracle of bodybuilding advice making new weight lifters fall foul to their wrongful training ways.
The Muscle Building Training Programmes has been put together based on information gathered through books, and other reliable accurate resources of Natural Muscle building programmes, and of course from personal experience, which to both you and I, is the most important knowledge resource because this is what we what we know works to then enable us to share it reliably with others.
The following Muscle Building Training Programme is also useless unless you adapt diet, nutrition & supplementation.
I will also recommend what types of supplements to use for each desired goal so follow our Shaker Cup blog and don’t miss out.