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Author: Corinne Davis

The Benefits Of Glutamine by Durham Personal Training

Durham personal training and the benefits of glutamine

Today, The Method Gym Durham personal training will be explaining what L-Glutamine powder can do for you, how much you should supplement with, the benefits it has, why you should take it, and if there are any side effects.

Studies have shown that L-Glutamine supplementation can minimize the breakdown of muscle and improve protein metabolism. Find out everything you need to know about glutamine and how it can help you!

Glutamine is the most common amino acid found in your muscles – over 61% of skeletal muscle is Glutamine. Glutamine consists of 19% nitrogen, making it the primary transporter of nitrogen into your muscle cells.

During intense training, Glutamine levels are greatly depleted in your body, which decreases strength, stamina, and recovery. It could take up to 6 days for Glutamine levels to return to normal – and Glutamine plays a key role in protein synthesis. Studies have shown that L-Glutamine supplementation can minimize the breakdown of muscle and improve protein metabolism.

WHAT CAN L-GLUTAMINE POWDER DO FOR YOU?

Glutamine plays key roles in protein metabolism, cell volumizing, and anti-catabolism. Glutamine also increases your ability to secrete Human Growth Hormone, which helps metabolize body fat and support new muscle growth. Glutamine’s anti-catabolism ability prevents the breakdown of your muscles.

This is especially useful for people ‘cutting down’. Especially during summer when you’re trying to get rid of somebody fat without losing any muscle. Glutamine is needed throughout your body for optimal performance. Your small intestines require the most Glutamine in your body, and your immune system also needs Glutamine because Glutamine levels deplete during workouts, bodybuilders are more susceptible to illnesses – this is why L-Glutamine supplementation is so important, not necessarily to gain more muscle, but for the ‘maintenance’ effects of L-Glutamine.

Glutamine is especially useful during summer when you’re trying to get rid of somebody fat without losing any muscle.
GLUTAMINE IS ESPECIALLY USEFUL DURING SUMMER WHEN YOU’RE TRYING TO GET RID OF SOMEBODY FAT WITHOUT LOSING ANY MUSCLE.

L-Glutamine supplementation promotes a positive nitrogen balance and prevents the loss of muscle. Recent studies have shown that taking just 2 grams of L-Glutamine can increase growth hormone levels by 400%.

HOW MUCH SHOULD YOU SUPPLEMENT WITH?

Bodybuilders should take 10 to 15 grams of L-Glutamine a day – supplementing it 2 to 3 times daily, with each serving at around 5 grams. You should also know that you may already be getting some L-Glutamine in your diet from other supplements you’re taking. Many protein supplements already have some L-Glutamine mixed into it, so read the labels to know for sure. The best times to take L-Glutamine powder is in the morning, after a workout, and at night before bedtime.

IS THERE ANY SIDE EFFECTS WITH L-GLUTAMINE SUPPLEMENTATION?

Should you worry about Glutamine side effects? In short, no. You shouldn’t worry about Glutamine side effects, as studies have found it to have no adverse side effects, and also because Glutamine naturally occurs in your body, it has no health risks. However, like all supplements, too much is never a good idea. Taking excessive amounts of L-Glutamine has led to upset stomachs, so you should follow the recommended dosages.

So, that’s it! On with the benefits!

THE BENEFITS OF L-GLUTAMINE!

Are you supplementing L-Glutamine? If not, maybe you should consider it after reading the following benefits. Glutamine is a carbon and nitrogen donor and helps restore glycogen which restores energy. Glutamine is the most important component of muscle protein, and helps repair and build muscle. Here’s a list of glutamine benefits:

Glutamine has been linked to protein synthesis. It prevents your muscles from being catabolized (eaten up) in order to provide Glutamine for other cells in the body.

Glutamine helps maintain cell volume and hydration, speeding up wound and burn healing and recovery.

Glutamine benefits you by replenishing declining Glutamine levels during intense workouts.

Research has shown Glutamine can help you produce growth hormone levels. A study has shown 2 grams of L-Glutamine increased growth hormones by over 400%.

Glutamine may serve to boost your immune system. For bodybuilders, this is important since heavy workouts tend to greatly deplete Glutamine levels. (Glutamine is a primary energy source for your immune system.)

Glutamine is one of the most important nutrients for your intestines. It has the ability to ‘repair a leaky gut’ by maintaining the structural integrity of the bowels.

Bet you didn’t know this: It can even cure ulcers! Studies have found that 1.6 grams of Glutamine a day had a 92% cure rate in 4 weeks.

Researchers are suggesting that Glutamine is the most important amino acid to the bodybuilder. It provides a component in muscle metabolism and cellular support not shared by any other single amino acid, making the benefits of L-Glutamine supplementation a realistic venture.

WHY SHOULD I TAKE L-GLUTAMINE?

Even though L-Glutamine is a very important part of a bodybuilders’ supplementation, L-Glutamine isn’t only for bodybuilders. Glutamine is essential for maintaining intestinal function and aiding in the immune response as well. After glutamine is synthesized in skeletal muscle it is released into the bloodstream and transported to the kidney, liver and small intestine and cells of the immune system where it plays another vital role.

Glutamine is used by white blood cells and contributes to normal immune-system function. Individuals with muscle-wasting and immune-system related illnesses (such as cancer or AIDS) who may be incapable of manufacturing their own supply of glutamine may benefit from glutamine supplements taken along with other amino acids. Becoming ill or losing lean muscle mass are potential signs of glutamine deficiency.

So, are you convinced yet? Not only is Glutamine important for bodybuilders to help prevent metabolism, but it’s also important for regular folks with all the benefits it provides, and no side effects. So, what are you waiting for?

If you are ready to start your Durham personal training or have any questions contact us here: themethodtraining.com/contact/

If you would like to more information about L-Glutamine then what Durham personal training provided visit this link: www.webmd.com/vitamins-and-supplements/ss/slideshow-digestive-health


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Durham Personal Trainer Tips: Getting the Body You Want

Personal Training in The Method, Durham

We’ve touched on this topic before but it’s a common one, so we get the personal trainer at The Method to give you his professional advice:

Are you working out a ton but unsure of how you can lose weight and still gain more muscle? 

Simply put, the answer our personal trainer gave to this questions is, in order to lose body fat and gain muscle, you need to do the right kind of exercise and follow the right kind of diet.

The diet is so key here. Cutting calories will obviously help you lose weight but you want to make sure you’re losing fat instead of muscle. In fact, research suggests that as much as 25 per cent of weight lost by dieters is from muscle. Thats’ the last thing we want to do. You also want to make sure you’re not restricting calories too much or you won’t be able to have very effective workouts and could also slow down your metabolism.

On the flip side, the more muscle you have, the faster your resting metabolism will be! Muscle burns more calories than fat, so the more you have, the higher your metabolic rate will be.

So what’s the secret to preserve muscle while dieting? We say the secret lies in resistance exercise (weight lifting, weight machines, and whole body exercises) and eating lots of protein at the right times When paired with lots of protein, even more than the recommended base amount, can boost the effects of resistance training and build muscle.

Next week on our blog, we are going to provide you with some tips on how to accomplish this goal of losing weight and gaining muscle! Stay tuned! And if you have any questions don’t hesitate to reach out to our personal trainers in Durham!

Interested in Personal Training? We can help you to set your goals and achieve them! Please, contact The Method Private Training Studio in Durham, NC to setup your first consultation!


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3 Reasons to Start Weight Training

weight training in Durham, NC

Learn more about how resistance and weight training can change your daily life

Have you been looking for a new weight training routine to shake things up? It’s not uncommon to find yourself on the treadmill for the same amount of time multiple times per week. Or to find yourself barely breaking a sweat in your neighborhood barre class. Or even, to find yourself not exercising at all.

Don’t get us wrong – cardio, barre, yoga – they’re all great exercise options too, but adding resistance training to your other routines can make a huge difference in your progress. There are many benefits to lifting weights, but we’ve highlighted just a few of our favorites below.

1. It can improve your mood.

Many studies show us that exercise can greatly improve our mood. Not only does it get your blood pumping and your endorphins flowing, but it can also be a good way to practice mindfulness and take a break from your every day worries. Many people also find a strong community in small gyms that offer personal weight training. Not to mention, when you start to see positive changes in your body, it can lead to positive changes in your mood.

2. It may improve brain health, even reducing/reversing memory loss.

A recent New York Times article highlighted a study that showed cognitive improvement in rats when they lifted weights. While we recognize that this hasn’t yet been proven in a study with humans, it’s safe to say even a small chance of improved brain health is enough for us to hit the gym.

3. It may improve your metabolism.

Weight training focuses on your muscles, building lean muscle mass as you continue to lift. Because muscle burns more energy than fat, having more lean muscle may lead to a boost in your metabolism.

As if these aren’t reasons enough to get started with weight training, did we mention it’s also fun? If you’re interested in toning your body, improving your mood, or simply meeting some great new people in Durham, contact us today to learn more about The Method.


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Fuel Your Workout: 12 Best Foods to Eat in the Morning Approved by Durham Personal Trainers

Good morning Durham! Today we are sharing some health and diet tips approved by our personal trainers in Durham! The regulars at our private gym will testify that breakfast is an essential element of any workout regime! The infographic below shares 12 of the best foods to eat before you come to get your workout in with our personal trainers in Durham!

 

Breakfast food approved by Durham Personal Trainers

 

We want to hear– What’s your breakfast of choice?

Are you interested in our personal training gym in Durham contact us:  https://themethodtraining.com/contact/

To learn more about Fat Foods vs Fit Foods visit this link: https://www.webmd.com/heart-disease/ss/slideshow-fat-foods-fit-foods

See you soon Durham! Keep moving!


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Private Personal Training

Getting Seniors to Lift Weights Safely

Why Personal Training

When senior Shirley Webb found she couldn’t get off the floor without help, she knew it was time for a change. People often think that as they grow older they aren’t capable of exercising, or even worse, think they should stop. In fact, the World Health Organization says that seniors aged 65 and over should be doing moderate exercise for 150 minutes a week, or alternatively, intense exercise for 70 minutes a week. Stretched out over a period of time, this mean as little as 10 minutes a day. 

Personal Training at The Method Gym

The Method Personal Training Studio offers private workouts specifically created for client’s needs.

Using The Method
With The Method, you’ll be able to get in a 60-minute personal training session. Our private training will benefit those like Shirley, and you too could soon be completing a 225-pound deadlift of your own. The Method will work as we provide you with a personal trainer at a private gym, allowing you to get the care and attention you need to practice good form when lifting weights. This is vital, as you could seriously injure yourself if you don’t have any guidance from professionals.

 

Find the Right Personal Trainer

Shirley actually credits her fitness trainer, John Wright, with her amazing turnaround. She says that Wright was able assure her that he’d be able to help when she thought there wasn’t anything she could do. Shirley goes on to say that her trainer watches her carefully, making sure her form is good to prevent any injuries occurring, and that she didn’t start off with heavy weights. She used lighter ones to raise her overall fitness level. This is the kind of training you’ll receive when practicing The Method at our private gyms with our personal trainers.

 

Pacing Yourself

When you’re working in the gym, you want to make sure the training you do is as effective as possible. Pacing yourself is the best way to ensure this, as you don’t want to strain yourself too quickly or pull a muscle. If you do, you’ll just set back your training, and you’ll have to begin again. Making sure you start with light weights is the best idea, allowing you to gradually work your way up to heavier ones as your overall fitness level increases. This slow, methodical, approach can lead to large improvements in performance over time, and greatly reduces the risk of injury from trying to train too hard.

 

Setting Goals

Setting goals is one of the best way to make sure you’re always pushing to become better. This doesn’t mean deciding that after your first week you should lift 300 pounds, but setting a more realistic goal. Shirley has said she’d like to work up to deadlifting 275 pounds, and that’s a realistic goal for her. 

The American Council on Exercising suggests you should be specific with your goals. For example, when you look at your reasons for wanting to start training, “get healthy,” is far too general. Make sure you get down to the root of your reasons for wanting to train, whether it’s losing weight, stop smoking, lift a certain amount. Making your goals measurable is also a great idea. Add a number to it so you can track it. If last week you could lift 200 pounds, make the goal this week to lift 225. With an attainable goal like this, you’ll feel fantastic when you hit it.


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Personal Trainers in Durham Provide You Spring Fit Toolbox

Get ready to be active with our Personal Trainers in Durham

Are you ready to jumpstart your spring and summer training but not quite sure where to begin? Our personal trainers in Durham have rounded up their best tips and we’ve put together a handy link list for you to jumpstart your new fitness routine… Consider it your fitness toolbox from us to you! Best of luck and as always, come see us for personal training at our private gym in Durham by Duke!

 

Get the Scoop: BCAA’s: Learn more about BCAA’s, or Branched-Chain Amino Acids, and how they have shown to have many benefits for healthy individuals who are active and striving to build muscle and lose fat here.

All About Rest Days: Read the tips in this link from our Durham personal trainers to learn about how you can promote recovery, conditioning, and correct movement patterns on your rest days without being a couch potato.

Carbs vs. Sugar: While some carbs are OK and completely necessary as an energy source, too much can completely stall your goals and progress. Learn more about the key to the type of carbs you should ingesting in your body here.

How to Get the Body You Want: Are you working out a ton but unsure of how you can lose weight and still gain more muscle? Learn more about what you should do here.

10 Reasons Why You’re Not Losing Belly Fat: Learn 10 reasons why you may not be losing belly fat despite your best efforts at the gym and in the kitchen.

From Our Durham Personal Trainers: Overtraining: Learn what overtraining exactly is and what the risks are and solutions associated.

How Irregular Eating Patterns Can Hinder Weight Loss: Learn more about why when you eat can alter your weight loss goals.

Want to Gain Muscle and Lose Fat? Eat These Foods: Read about a food list that is sure to tone you up and shred the fat as you stay consistent with your workout routine.

The BEST Foods to Eat Before Working Out: Learn what celebrity trainer, Phillip Goglia considers to be the best pre-workout snack as well as other healthy options.

 


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The Basics: Cutting vs. Bulking

Many bodybuilders and fitness enthusiasts turn to cutting and bulking to achieving their goals. While this isn’t for everyone and should be monitored by a health professional, today we wanted to share with you the basis of a cutting and buying diet.

The overall goal of cutting and bulking is to lower body fat and build muscle. When cutting, the objective is to lower your bodyfat to a desired level after a bulking (or gaining) phase. This method is sometimes frowned upon, especially for beginners and even intermediate individuals, as weight swings are not good for your body. Additionally, before attempting to cut and bulk it is essential that one learns what good nutrition is and also to have control their bodyfat levels.

If you do decide to do bulking and cutting, it’s key to remember that bulking without cutting is not going to help you reach your goals and will instead result in fat gain. Lastly, remember that each week or day that you have a 20% caloric surplus is a week that you need to cut at a 20% caloric deficit during the cutting phase.

No matter your health and nutrition goals and plan, remember the maximum amount an average adult can put on is about 10lbs of muscle gain a year. What is key, for all, is that you eat healthy, work hard, and feel good!

From our personal trainers in Durham… Keep sweating!


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Personal Training and Weightlifting in Your Senior Years

When senior Shirley Webb found she couldn’t get off the floor without help, she knew it was time for a change. People often think that as they grow older they aren’t capable of exercising, or even worse, believe that they should stop. In fact, the World Health Organization says that seniors aged 65 and over should be doing moderate exercise for 150 minutes a week, or alternatively, intense exercise for 70 minutes a week. Stretched out over a period of time, this means as little as 10 minutes a day.

With The Method, you’ll easily be able to fit in a 60-minute training session. The personalized training will benefit those like Shirley, and you too could soon be completing a 225-pound deadlift of your own. The Method will work as you will be provided with a personal trainer at a private gym, allowing you to get the care and attention you need to practice good form when lifting weights. This is vital, as you could seriously injure yourself if you don’t have any guidance from professionals.

Shirley actually credits her fitness trainer, John Wright, with her amazing turnaround. She says that Wright was able to assure her that he’d be able to help when she thought there wasn’t anything she could do. Shirley goes on to say that her trainer watches her carefully, making sure her form is good to prevent any injuries occurring, and that she didn’t start off with heavy weights. She used lighter ones to raise her overall fitness level. This is the kind of training you’ll receive when practicing The Method at private gyms with personal trainers who can inspire everyone, Read on to discover tips on how to successfully weigh tlift and train at any stage of life. 

Find a workout buddy

Webb said she decided to join her gym after going along to keep her 20-year old granddaughter company. Fitness experts say having a workout buddy and a workout group is a great way to stay motivated, pursue your goals, and have more fun while you exercise.

Choose a senior-friendly gym

Webb told ESPN she wasn’t intimidated at all by her first visit to the gym. The fact that the staff took the time to explain all the equipment to her and her granddaughter cemented her decision to sign up, she said. You’re more likely to go work out if you look forward to being at the gym, so choose a place that makes you feel welcome. There are more than 36,000 gyms in the US, so unless you live in a very rural area you probably have more than one choice nearby. Visit a few before you sign a contract.

Work with a patient and attentive trainer

Shirley Webb gave John Wright, her fitness trainer, lots of credit for being patient with her. She told ESPN that when he asked her to get down on the floor for an exercise, she told him she wouldn’t be able to get back up. Wright assured her he’d help her, and a great fitness partnership was born. Webb said her trainer watches her form carefully to prevent possible injury. An attentive trainer or teacher is necessary not only for weightlifting but also for low-impact workouts like yoga and Pilates where poor form can cause problems.

Start slow and pace yourself

Webb has been quick to remind people that she didn’t start out in “beast mode” but with light weights and a program to raise her overall fitness level. To get where she is now, she simply lifted slightly heavier weights as Wright introduced them. A slow and methodical approach can lead to big improvements over time without the risk of injury from trying to do too much, too soon.

Set realistic fitness goals

Webb has said she’d like to work up to deadlifting 275 pounds, and then maybe go for 300. For seniors who are new to fitness, she suggested more attainable goals – showing up and feeling better. “Go join a gym. You don’t have to lift heavy weights,” she told ESPN. “When I go to the gym and work out for an hour, I feel so much better than I did when I walked in.”


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