The Method Gym

The Method Blog

Get the Scoop from Our Durham Personal Trainers: BCAA’s

 

 

BCAA’s… Maybe you’ve heard of them, maybe you haven’t! In either case, BCAA’s, or Branched-Chain Amino Acids, have shown to have many benefits for healthy individuals who are active and striving to build muscle and lose fat. BCAA’s stimulate protein synthesis, perhaps even more than normal protein alone. In addition, BCAA’s increase the synthesis of the process that is responsible for building muscle (protein synthesis.)

So what does this all amount to and HOW do you incorporate BCAA’s into your diet? Many athletes get their BCAA from a dissolvable powder you put in your water or other beverages, either flavored or unflavored, and then consume either before, during, and/or after your workout. This can be especially helpful in maintaining muscle mass while on a calorie-deficit diet, as dieting can also take a chunk out of your muscle mass IN ADDITION to the fat you are also losing. This is because dieting is a catabolic process, or muscle breakdown. This is because the leaner a body gets, the harder the body tries to hold onto body fat stores. As a result, the body will turn to muscle as an energy source. No bueno!

 

To fight against this process, many take BCAA’s, particularly leucine, to stimulate protein synthesis and decrease the rate of protein breakdown. So if one of your goals at our Durham personal training gym is to increase muscle and lose fat, BCAA’s might be your answer!

From our personal trainers in Durham…. Happy muscle building and fat burning! Perhaps with the help of BCAA’s!

 


News, The Method Blog, Uncategorized
Comments Off on Get the Scoop from Our Durham Personal Trainers: BCAA’s

All About Rest Days

 

Hey Durham fitness fanatics! We all know rest days are critical to repairing our muscles and building strength… But for some of us, it’s hard to just sit still without dreaming about the gym or a nice run outside! If this sounds like you, good news! You don’t have to spend your rest days just sitting! Read the tips below 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.

Just remember, a lack of proper recovery days can lead to plateaus and can lead to injury! If you need some fitness motivation, come meet one of our durham personal trainer to get started today!

 

 “It is not how hard you train, but how well you recover.”

 

 

  1. Find a local walking trail and take 1-3 mile walk at a leisurely pace. Even a simple walk around the neighborhood will help!
  2. Make sure you eat healthy and stay hydrated on your rest days so your body can recover and feed your muscles. Protein is key!
  3. Go to bed early to allow your body the extra  rest. Sleep is when our bodies are able to rebuild and heal!
  4. Use your rest days as a time to stretch your body. You can work this into your relaxation time as you unwind with your favorite TV show
  5. Yoga is a great activity for rest days. Not only does it stretch your muscles it has also shown to have positive benefits for the mind

 

How do you use your rest days to recuperate and recharge? We’d love to hear!

From our personal trainers in Durham… Happy recovery!

 

 

 


The Method Blog
Comments Off on All About Rest Days

Are you In?

Are you in? Are you subscriber?



We just released our winter newsletter that features fitness inspiration and tips from our Durham personal trainers!










Don’t miss out! Visit the link below and subscribe today! As always, come by our private Durham gym in downtown Durham near Duke!




News, The Method Blog
Comments Off on Are you In?

New Year, New You!

 

To kick off the new year, we are recapping what our private gym in Durham can do for you.

The Method is a safe and individualized approach to exercise

Our method employs the latest weight resistance training exercises and coaching for healthy living.

Not only is our workout methodology effective, it’s safe.

Our Method…

  • -Improves Functional Movement
  • -Promotes Weight Loss
  • -Builds Strength
  • -Increases Flexibility

Change Your Body. Find Your Strength.

There’s 40 years of success behind our proven method

 

What is The Method? 

 

The Method is all about teaching our clients how to lift weights and exercise with the proper technique. There’s no slinging or jerking at our gym; only controlled movements that yield real results.

 

Come workout with us in our private gym. We are located in Durham adjacent to Duke Campus and 5 minutes from downtown Durham.

 


The Method Blog
Comments Off on New Year, New You!

Carbs vs. Sugar Intake


 

It’s no secret… An excess of sugary carbs aren’t the best when you’re trying to slim down and define your muscles. While some carbs are OK and completely necessary as an energy source, too much can completely stall your goals and progress. The key here is the type of carbs your ingesting into your body.


When mindfully eating, “good carbs” are those that get absorbed slowly and avoid spikes in blood sugar levels. Examples of good carbs include whole grains, vegetables, fruits, and beans. On the other hand, bad carbs include baked goods, white bread, and simple sugars and syrups.


Something important to keep in mind is that just like calories, not all carbs are created equal. Complex carbs– such as oatmeal, whole wheat bread, and sweet potatoes– can fuel your body and workouts and keep you full and focused on your goals. Other carbs, like sugary baked goods and candies, have little nutritional value and will spike your blood sugar instead of providing you with a lasting energy source.


When choosing what carbohydrates you are going to put in your body, look for complex carbs vs. simple sugars and carbohydrates. Any carb that also has protein and fiber is a likely a good source, such as steel cut oats, beans, legumes, and fruits and vegetables.


So how many carbs should a man or woman have per day from sugar? According to the American Heart Association (AHA), the maximum amount of added sugars you should eat in a day are 150 calories per day, or 37.5 grams for males, 100 calories per day or 25 grams for women.


Those recommended numbers are less than you probably thought… And there’s more where that came from! For more tips and nutritional guidance, come chat with our personal trainers in durham at our durham gym so we can help you meet your goals!



News, The Method Blog, Uncategorized
Comments Off on Carbs vs. Sugar Intake

Winter Motivation from the Method Gym in Durham…

Happy December, friends! We know for most of us that means time of work and a lot of extra treats and sweets! We just want to be the ones to give you a friendly (and slightly obnoxious) reminder that…

 

SUMMER-BODIES-ARE-BUILT-IN-WINTER-1

We know, the truth hurts! If you’re needing some extra fitness motivation or an accountability partner to keep you on track, get in touch with us today! We have a fantastic group of experienced personal trainers in Durham that would love to help you meet all of your health and fitness goals!


The Method Blog
Comments Off on Winter Motivation from the Method Gym in Durham…

10 Reasons Why You’re Not Losing Belly Fat

CW-6176

Today our personal trainers in Durham are sharing 10 reasons why you may not be losing belly fat despite your best efforts at the gym and in the kitchen… Sometimes, the truth hurts!

Chances are if you are having a hard time busting that belly fat, it’s because of one or a combination of the issues above! Some of those items we can’t always control– like genetics– but it’s good to be aware of the culprit and work harder in other areas to offset areas of weakness!

From our personal trainers in Durham, we hope you have a fantastic day!

 

 


The Method Blog
Comments Off on 10 Reasons Why You’re Not Losing Belly Fat

Durham Trainer Tips: The 3 Rules of Breakfast

breakfast2

We all know we need to be eating breakfast, but the real question is, are we doing breakfast the right way? Read on to find out if your breakfast is working for you.

 

Eat a High-Quality Breakfast

Eating a “good” breakfast does not mean eating a big bagel or processed muffin. Chances are if this is what you consider a good breakfast, you’re likely going to have a hard time losing weight. During the week, make sure you are choosing whole foods that are rich in protein and fiber. Examples include omelets, oatmeal with fruit and nuts, a green smoothie with some protein powder, or an egg and avocado toast. For those of us who don’t have time to make breakfast, opt for the protein bar over the bagel.

Eat First Thing in the Morning (But Listen to Your Body) 

Some of us may have a hard time eating a full meal when we first wake up and that’s ok. Eat something small within the first hour of waking up and then eat the second half of your breakfast post-workout or just an hour later. Just get healthy food in your body– Plain and simple!

There Are No Rules When it Comes to Healthy Breakfasts

There are no rules for breakfast, as long as it’s healthy! If you wake up and you want last night’s chicken for dinner, by all means go for it! Don’t confine yourself to eggs if that’s not what you enjoy. The more vegetables and protein you can get in the morning the better!


 

What’s your favorite weekday breakfast? Let us know in the comments below! If you need some fitness guidance be sure and stop by our private gym in Durham!


The Method Blog
Comments Off on Durham Trainer Tips: The 3 Rules of Breakfast

In Need of a Detox? Read These Tips from our Durham Personal Trainers

Halloween can be a time of temptation for many of us with all of the extra treats and sweets laying around! If you went a little crazy this year, it may be time to give your body a break with a detox! A detox is all about limiting the amount of “junk” that enters your body and only eating and drinking things that will help your body do it’s job! Here are our 5 simple detoxing tips (that don’t involve juice fasting!) 

  1. Wake up with warm water with fresh lemon juice. This will hydrate you and replenish your body first thing in the morning and is known to aid digestion and purge toxins.
  2. Stretch! This will not only help with your workouts and recovery but can also stimulate digestion and elimination.
  3. Eat your Broccoli and leafy greens! This will help reduce inflammation and are high in antioxidants which aid the body in fighting off toxins.
  4. Exfoliate. Exfoliating your body can not only make your skin softer but it can also unclog your pores and stimulates circulation.
  5. Drink lots of water and tea. This is the best way to stay hydrated and to ensure your liver and body is functioning properly!

When your feeling heavy what’s your favorite way to detox? We’d love to hear your tips! If you’re in need of some extra fitness guidance to reach your goals, come chat with one of our fantastic personal trainers in Durham!


The Method Blog
Comments Off on In Need of a Detox? Read These Tips from our Durham Personal Trainers

Durham Personal Trainer Tips: 10 Foods that Help Lose Belly Fat

With Halloween just around the corner we could probably all use a little more nutritional guidance! If you’ve hit a weight loss plateau, it’s time to swap in some foods that will help jump-start your slim down. Watch this video for low-calorie foods that you can eat to help you shed the extra pounds!

Come by and visit us at our private gym in Durham!


The Method Blog
Comments Off on Durham Personal Trainer Tips: 10 Foods that Help Lose Belly Fat