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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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The Benefits of Weight Lifting on Mental and Emotional Health

Personal training equipment

Our personal training gym in Durham does not deny the physical benefits of weight lifting, the mental and emotional health benefits of weight lifting remain widely obscure. Young people mostly engage in strength training for aesthetic reasons, while for athletes, its more about getting a competitive edge in their sport. When it comes to mental and emotional health, weight lifting can offer you that confidence that allows you to push the limits in all aspects of your life.

Personal Training Makes You Happy

Weight lifting releases endorphins, which are neurochemicals produced by pituitary glands and the nervous system. These endorphins eliminate stress, depression, and worry. They also help release pain and induce pleasure, regulating your mood.

Boosts Self-Esteem

This comes about as a result of the changes that weight lifting brings in your body. As you experience the changes and get closer to achieving your weightlifting goals, your self-perception improves, giving you a sense of accomplishment. Not only will you be proud of your efforts, but you will also be able to impress others.

Releasing Stress

As mentioned earlier, the release of endorphins fights off depression and stress. To shed more light on how it does this, weight lifting increases the production and secretion of norepinephrine, a chemical that significantly improves the ability of your brain to cope with stress.

Strengthening Mental Abilities through Personal Training

Besides improving the mood, weight lifting also helps nurture your mental abilities. You’ll experience remarkable improvements in your mental toughness over time. For instance, when things feel impossible, you will be able to maintain your composure and reach new levels of emotional and mental strength. Also, you’ll be better able to focus on tasks without being distracted by what’s happening around you. 

Improve Your Dedication

Weight lifting requires you to dedicate yourself to multiple areas, such as diet, time-management, and nutrition. This helps enhance and transfer this sense of dedication to all other aspects of your life, including your relationships, work, etc.

The mental and emotional health benefits of weight lifting are numerous; a happier outlook, greater self-esteem, and the ability to deal with stress are just some of the benefits that one can gain from lifting weights. Therefore, for the sake of your physical and mental strength, weight lifting should be part of everyone’s exercise routine.

Interested in our personal training gym in Durham contact us:  https://themethodtraining.com/contact/

Read about vitamin and supplement results for Benefits Of Weight Lifting On Mental And Emotional Health: https://www.webmd.com/fitness-exercise/ss/slideshow-start-strength-training


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Benefits of Weight Resistance (Weight Lifting) Training vs. Other Types of Training (Cardio)

Strength training equipment in a private gym.

When it comes to exercise, there are many ways that one can go about it. There’s weight training, cardio, bodyweight movements, and others that can be incorporated into an exercise routine to achieve your desired strength and aesthetic goals. However, what we believe in our private gym is that the two main forms of training are weight lifting and cardio training. Let’s look at how the two differ from each other.

Basic Function of Weight Lifting and Cardio Training

Weight lifting is a form of anaerobic exercise that entails intense movement but in shorter bursts. Instead of requiring oxygen, it only burns carbohydrates for energy.

On the other hand, cardio training is a form of aerobic exercise that increases your heart rate for much longer periods by utilizing a steady supply of oxygen. To provide energy, though, it burns both carbohydrates and fats.

Weights vs. Cardio

When you’re looking to strengthen specific parts of your body such as your arms, legs, back, or abs, weights come in handy. Although you can’t burn fat from specific body areas through weight lifting, you can certainly increase your muscle tone and strength.

One significant aspect of weight lifting is the emphasis on having proper form to avoid injuries, broken bones, torn ligaments, and long-term shoulder and back issues. Unlike most CrossFit workouts, including cardio training, weight lifting prepares you well before pounding the weights.

For aging people, such as those over 40, weight lifting improves bone health and minimizes the loss of lean body mass – the loss that commonly occurs in people over a certain age. If accompanied by the necessary supplementation and nutrition, strength training significantly slows down the wear and tear of muscles and bones. It not only speeds up the metabolism in older people but also prevents injuries and conditions such as arthritis.

On the other hand, cardio training is aimed at enhancing your overall endurance and fitness. Supporting your respiratory and circulatory systems, it ensures the smooth functioning of your body in general.

Better Together

By adopting a workout routine that includes both weight lifting and cardio training, you can achieve the best of both worlds. A variable workout will not only make your workout routine more interesting but will also allow you to reach your fitness goals much faster.

Interested in our private gym contact us:  https://themethodtraining.com/contact/.

Want to learn how to start strength training read more here: https://www.webmd.com/fitness-exercise/ss/slideshow-start-strength-training


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Personal trainers tips: 12 Healthy Foods To Eat in the Morning.

Healthy diet food tips by personal trainer

Healthy Diet Foods Approved by our Personal Trainers in Durham

Good morning Durham! Today our personal trainers will share some healthy foods to eat in the morning! 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 get your workout in with our personal trainers in Durham!

Eggs

Studies have shown eating eggs at breakfast increases feelings of fullness, reduces calorie intake at the next meal and helps maintain steady blood sugar and insulin levels.

Greek Yogurt

It is made by straining whey and other liquid from the curds, which produces a creamier yogurt that is more concentrated in protein.

Coffee

It’s high in caffeine, which has been shown to improve mood, alertness and mental performance.

Oatmeal

It’s made from ground oats, which contain a unique fiber called beta-glucan. This fiber has many impressive health benefits, including reduced cholesterol.

Chia seeds

Viscous fiber absorbs water, which increases the volume of food moving through your digestive tract and helps you feel full and satisfied.

Berries

They’re lower in sugar than most fruits, yet higher in fiber. In fact, raspberries and blackberries each provide an impressive 8 grams of fiber per cup.

Nuts

They’re a great addition to breakfast because they are filling and help prevent weight gain.

Green Tea

Green tea provides only 35-70 mg of caffeine per cup, which is about half the amount in coffee.

Protein Shake

Several types of protein powder can be used, including whey, egg, soy and pea protein. It has also been studied the most, and provides several health benefits. Additionally, it seems to reduce appetite more than other forms of protein.

Fruit

All types of fruit contain vitamins, potassium, fiber, and are relatively low in calories, depending on the type.

Flaxseeds

They’re rich in viscous fiber, which helps you feel full for several hours after eating. Flaxseeds may also improve insulin sensitivity.

Cottage Cheese

It’s high in protein, which increases metabolism, produces feelings of fullness and decreases the “ hunger hormone” ghrelin

 

We want to hear– What’s your breakfast of choice?  See you soon Durham! Keep moving! Need personal trainers advice contact us at https://themethodtraining.com/contact/.

Find more healthy ideas here: https://www.pinterest.com/TheElleGee/healthy-breakfasts/


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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!

 


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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!



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What Our Clients Say About Our Durham Personal Training Studio…

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At the Method Gym in Durham, we love our clients! Here’s what a few of our clients have to say about our Durham personal trainers and gym:

 

“I absolutely love the vibe at The Method. Everyone is friendly and there is always great energy. Coming here makes me happy, and it has gotten me in great shape, thanks to the fantastic trainers.”
–Serena Kerrigan

 

“I’ve been training at The Method for the past six months. I’m working out with virtually no pain, and I’m stronger than I’ve ever been.”
–Damon Cory-Watson

 

“The trainers and atmosphere at The Method make me feel calm, safe and relaxed. Working out here has made me stronger and more aware of my body, as well as increasing my self-confidence.”
–Nico Hotz

 

“The staff at The Method are focused on the goals of their clients and helping them achieve those goals in the safest way.”
–Ben Fletcher

 


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