[Help] Ask me questions regarding health,training, and nutrition!

I'm currently in college studying health, body nutrition, my goal is to become a personal trainer and a High-school P.E teacher.

With that said, i have a good knowledge base of this area. If you have questions regarding:

-Supplementation( I prefer to stay off the topic of steroids as they are drugs )
-Nutrition
-Training

My answers are not just based off books and information I am also an experienced athlete who has competed in high levels of rugby and been quite successful.

 

What fitness components should I work on when executing my sport specific subphase for a season of Badminton?

Also what energy systems will my body be utilizing during a game of Badminton? (high / elite level)

If so, could you also tell me the average work:rest ratio for Badminton been played at an elite level.

Assumptions can be made when answering my questions, thanks.

 

To develop a 'six-pack' would I have to just do sit-ups or different exercises as well?
What muscles do sit-ups develop?

I don't plan on getting a full on six-pack as I don't like the look of them. Just want to keep the old belly toned.

 

You have to do full body exercises, along with variations of crunches. Make sure your diet isn't crap as well.

Woops I shouldn't be the one answering but meh.

 

Having visible abdominal muscles is mostly a function of diet. Direct ab work will help, but without low body fat your efforts will be fruitless.

 

Okay whats the quickest way to lose weight without starving. And what's the best way to workout and lose weight, and could i lose 100 pounds this summer.

 

Are muscular cores (like a 6 pack) more beneficial for hockey, or not quite as much of a 6 pack but more being lean.

Also, what are the effects of Adrenaline pills on your body? (Other then increased Adrenaline, ofcourse.)

Pros/cons of the pills.

 

I don't care much about having a cut body. But I'm a Rugby player and play tight end prop so I need to work on my core, my lower back, and my thighs. Also, what dietary supplements do you recommend to replace meals? I don't want muscle milk or calorie/protein heavy mixes, I need a supplement to make me leaner while I do exercise to gain muscle on the parts mentioned earlier.

 

Don't use adrenaline pills , end of story(raises bp,irregular heart beat, it can create alot of problems). Im not sure if you want to burn fat or are looking for an energy increase. A strong core would be very benificial to a hockey player, as core is VERY important in regards to balance. If your looking for a boost during game's try carb loading the night before, taking caffeine or pre-workouts for games is not reccomend, as you will crash and dehydrate quickly, so at a first glance, your performance is great, but it will quickly decline. Carb loading is just eating lots of good carbs, such as spahgetti. One supplemet i can reccomend, is beta alanine, it slow's down the time it takes to build up lactic acid(which caues fatigue and muscle cramping) it is cheap, and safe to use, and provides a nice tingling sensation : ) also look into creatine monohydrate it will help with energy as well, its safe and wallet friendly as well.

You need to get on a good diet, if you are obeast i would reccomend a dietritian, they can point you in the right direction. A good diet for cutting is finding out your daily required calorie intake and subtracting it by 500 calories. Sticking with a 40/40/20 Diet is also a good choice in regards to required macros (Protein/carbs/fat). You can easily find out your calorie needs by searching for a calculator on google. Also, 100 pounds is a very unrealistic goal. It is unhealthy to cut more than 2 pounds per week, and very hard to even do so. Realisticly, if you stuck to your goals you could probably lose 12 pounds over the 2 month summer. That obviously does not sound like a lot, but imagine the possibilites if you worked hard for 1 year, you could lose 60+ pounds.

^^ this is 100% correct, when i bulk weight, i NEVER train abs except with a few strength exercises.

Look into a program called West side for skinny bastards, It will make you very strong and throw some extra muscle mass on you. Expect big jumps for squats, deadlift, bench press on that routine. It is very diffucult though, i have done it multiple times, its a very unique routine. In terms of supplements i completely dispise weight gainers, stay far clear from them, if you need extra calories, pick up cottage cheese a down half a cup before bed, it is fairly high in calories, and has a high percentage of caesin protein, which is slow digesting proteins which would benifit you while your sleeping.
Supplements you can look into:
-Creatine Monohydrate(there are many types of creatine, give this a go first as it is very cheap, you can pick it up for 20$ for around 1000 servings if your interested in a brand label creatine, i wouldnt suggest jumping the gun on the very expsensive brands yet, but you can look into Green Magnitude which is an excellent product and not to exspesnive)
-Whey protein (I reccomend Myofusion by gaspari)
-Glucosamine for joint support as a prop ill assume your going to want to move heavy weight and will tax your joints hard.
-Thats really it, you can look into a pre-workout supplement that will boost you through the training session, i wouldn't use it during practice though. Look into Pre surge unleashed, as it is a new product that has NO boosting properties to it and is very cost efficient and devloped by a well know company. (i believe it sells 27.99$ for 45 servings, keep in mind you probably only need 3 servings a week so it would last maybe 2 months)

 

I have little knowlege of mechanics for badminton. Look into Plyometric training, it will increase reaction times which would obviously be a benifit. Realisticly, during any sport, carbs are used first , when i would play rugby, i would begin carb loading 2 days prior, and the night before i would eat around 150-200g of carbs in whole wheat spahgetti, i can notice the difference in endurance and energy. But my main advice is, if what your doing is working well for you now, and your improving, do not change anything.

 

I avoid stocking up on carbs because even though I may burn them during a 70 minute rugby game or during my every-other-day practice, I still feel shitty going into the game until I have burned alot of the carbs.

Would you still recommend the West Side workout for me, I'm a fat guy I weigh 300 lbs and have an LBM 240ish.

 

I kinda need ur help. i know someone that needs to get on a diet and workout plan fast. he is about 5'6, 17 years old, 180 pounds, 20 percent body fat (maybe a bit more) Poor eating habits, (eats little meals per day, and eats mainly at night.) and does excercise about 4 days a week ( daily gym class at school) If you could write me up a nice diet and excercise routine for my friend that would be really helpful. I have told him to eat right and exercise more but he says he wants a full out plan before he even starts.

to sum it all up, he just wants to lose the fat, and look good.

 

Friend eh?

Do you have any ideas on a what would be an ideal weight for someone 6' heigh?

 

Does your friend's school have a weight room with basic equipment (squat rack, Olympic bars, plates, etc.)? It it does, tell him to look into the 5x5 Stronglifts program. Anyone can do it and you only do it 3x a week.

1m85/6′1″ at least 85kg/187lbs

 

I thought Plyometric training helped develop speed, strength (power) in muscles.
Thanks for the dietry advice.

 

Eat them the night before a game, 2 hours before bed. If your looking for strength and muscle mass yes i reccomend it.

Ill pm you when i have to to make it probably within the next day. 20% is easily changable.

I am 5'11 194 pounds with about a 12.7bf% im bulking at the moment as well. 6'0 someone weigheing 205-210 at 10% would look excellent a complete beast, obviously that would be a long term goal. My current goal is 205 at 11%.

Would that not improve your game? Being faster, stronger, more agile than your opponent?

 

I'm at a stage where I feel I'm really quite fit and healthy; I eat well and exercise regularly. I'd just like some advice on the difference between "show" muscles and "strong" muscles. I mean, what methods would help increase my biceps's strength, and what would make them look bigger.