Supplementation Without Representation

sup·ple·ment

1. Something added to complete a thing, make up for a deficiency, or extend or strengthen the whole.

I've been thinking about writing this post for awhile now and what's pushed me to go through with it is the recent abuse of supplements I've seen.

I would never ever name names, but I know a few people ignorantly supplementing. For whatever reason they are putting things into their body they believe will transform them, yet they don't exercise on a regular basis and don't have the best eating habits. They are also abusing stimulates and thermogens (aka fat burners) believing this alone will help them lose weight.

I'd like to believe that about 90% of people shouldn't be supplementing with anything more then maybe a protein powder and a decent multi-vitamin. This is because people don't research what they are putting into their body and how they are using it. They are literally pissing away expensive supplements without using them properly believing that if they shop at their local GNC it makes them serious about fitness.

I really believe you should not supplement unless you are:
1. Training with extreme dedication pretty much 5-6 days a week with hard set goals.
2. Know your body & mind intimately and have a firm grasp on good diet on how outside forces effect you.
3. Are educated so thoroughly on what you are taking that you could write a research paper on it blindfolded.

So why do people take supplements?

Well for one if you take them properly they can really help you get great results and help with recovery from your training. This is only with an already good diet and exercise plan though. Supplements aren't magic, you can't just start taking things and expect your body to change before your eyes. It's why I personally think that supplement companies shouldn't be allowed to advertise like they do.

Look in any fitness magazine and you will see every ad under the sun full of crazy ripped, glowing gorgeous bodies tell you if you take whatever it is they are taking you will look like them. WRONG!!

It's so wrong there should be a huge disclaimer.

You should already know how your body works and what your goals are before you put anything into it besides food and water. I must of read for months about certain supplements before even THINKING about taking them. I've been extremely careful and kept detail notes on how I feel and how I'm making progress.

One reason I also supplement is being a vegetarian and pumping a lot of heavy iron along with very intense cardio each week has its challenges. Because I don't eat meat there are components lacking from my diet that I want and need to get. I have to consume a lot of protein - a lot - especially if I want to see builds in lean muscle mass and be able to keep it. I found supplementation has been a tremendous help in this lifestyle choice, I know for a fact it's been one of the reasons I've seen such great progress.

That being said your body cannot live on sups alone. You need real food in conjunction with sups or they are useless. You also need to know what times to take them so that they benefit your body in the best possible way and know when to cycle off and stop taking them so your body doesn't get use to them (they won't be helpful if you over use). If this sounds like too much work you're right, it is. If you aren't willing to commit to learning it then you shouldn't be doing it... period.

I'm not sure I want to give a laundry list of what I supplement with (though my stack is very small in comparison to what a lot people take). I don't preach taking them and I don't want people to think it's the only way to get results. I didn't start supplementing with more then just a very basic protein & multi until about two and half months ago, so it does go to show you that my losses in fat and inches go to good old fashion diet and exercise.

I will throw props to Optimum Nutrition as I'm a very proud user of their supplements. They are forth coming with detailed information on their products and produce them with a level of quality that surpasses a lot of supplement companies out there. They are one of the few companies that produce many different forms and combinations of protein powders, including an all natural variety which I love. They also make a great woman's multi and I live and die by since it's the only one I've ever taken that doesn't make me feel sick to my stomach. I've recommended them as a source of protein to many people, but you still should READ THE LABELS. Know what's in it and what it's doing for you

Bottom line supplements are there to help fill a gap/deficiency in your diet and help assist your body in intense training. They should never ever be used without proper education of what they are and how they work with the right conditions and lifestyle. They can be very expensive and some, depending, can be dangerous if not taken properly (especially stims and thermogenics!).

If you don't know what is it, what it does or why it works you shouldn't be putting it in your mouth and don't let any amount of advertising change that. Be smart and safe with your body you only get one.

Bulky Schmulky - Ladies have no fear!

bulk·y

adj. bulk·i·er, bulk·i·est

1. Having considerable bulk; massive.

2. Of large size for its weight: a bulky knit.

3. Clumsy to manage; unwieldy.

 

I can't even begin to tell you know much this word drives me crazy. How much I hear women express concern and fear with this word in relation to lifting weights.

Today I'm going to set some misconceptions straight solely based on personal experience.

I'll admit I'm pretty unconventional for a woman. I don't like shoe shopping, getting my nails done and dumbbells do not scare me. This doesn't mean I'm a total butch either. I love feeling feminine and sexy, and having someone tell me how beautiful I am. I mean what women doesn't. To me curves as that defining point of womanliness.

This is why I never understood the draw to runway models, ever. They are sticks. Tall straight lines, which really doesn't define a sexy woman at all, at least not to me. When most women think about losing weight, they look at some of the most sickly definitions of women out there.

So what is the bizarre conception that picking up a dumbbell is going to make you look like Arnold Schwarzenegger?

 

First off men are larger then women hence they have to eat a much larger quantity of food. Men who are serious bodybuilders have to eat an insane amounts of food to keep those muscles not to mention are in the gym most of their waking life. When they aren't working out they are eating or sleeping, are you that way?

I know many women who don't think about working out in this way. I'm not sure what they signify as "tone". A tone lean body is one that has an ideal body fat percentage for that person's height. The reason you see muscle definition is because of lack of body fat. The way you lose fat is to build muscle. Eating right and exercising are all a part of that. It's why eating protein is important, it makes you feel fuller longer and fuels your muscles.

I've done nothing but shrink my body size by lifting weights. I've gotten smaller not larger, in every single part of my body and I'm stronger then I've ever been! We all want to be smaller, leaner and more compact. That' muscle. Fat makes you big, it takes up more space, hence making you, in essence, more bulky.

So when women ask me about lifting weights I always ask them if I look bulky. I weight train at my max least 3 days a week by myself, not counting what I do in Terri's A.R.T Bootcamp sessions which are an amazing combination of intense cardio and weight training.

 

Sure your muscles get what's called "a pump" after you finish lifting with them, but all it is is blood rushing to your muscles. You just worked them hard after all! Once you rest it goes away and you're left with your normal muscles again.

The combination of great cardio along with challenging weightlifting sessions keeps my body working hard in all areas. Cardio for training my endurance, heart and burning excess calories and weightlifting for developing muscles so I look tone and become stronger. It also keeps me from getting insanely bored. If all I did was run on a treadmill I'd give up my workout regimen too.

So to all the ladies out there, the next time you go to the gym don't be afraid of the weight racks. Look at that as another key to reaching your body's potential. It feels immensely empowering to know your inner strength.

If you're new to weights and afraid that you could hurt yourself, start small. You don't have to kill yourself. Don't be afraid to ask the staff at your gym about form and technique, they should be educated enough to help you. Also a great website that I use to understand certain types of lifting is Exercise & Muscle Directory it not only breaks the body down by parts, exercises and machine usage, it's a great website all around to educated yourself about the body and different types of training and exercise.

I hopes this puts some of your minds at ease about weights. I'm not a pro, I don't do competition and I don't look like a man! If anything I've gained a much more pleasing feminine shape from lifting. I'm sure my boyfriend would be willing to testify :)