Welcome to another edition of the Amino Z newsletter.  After last week's newsletter which put James' amazing 12 week transformation on display, another couple of online personal training clients have signed up for my personal training services!  As an online personal trainer, I am able to provide you with an extremely intensive program with daily support and programs to follow.  If you're interested in these services, please click here to find out more!

Circadian Rhythms - Getting the most out of the Gym

As a personal trainer, I am consistently reading the latest reports within the fitness industry in order to stay on top of the 8-ball, so to speak.  I read an interesting article on chronobiology, (focussing on circadian rhythms) the other day and thought I'd share an overview of the report with you.

You may have heard the term "circadian rhythm" thrown around here and there.  Basically life functions on a series of rhythms.  According to the ancient spiritual study of Kabbalah, "rhythms is the basis of life - not steady forward progress".  This is so true in many aspects of life - everything from working in a sales job to the physical growth of a human being.

Our bodies experience daily rhythms that actually last just over 24 hours.  Our core body temperature rises and falls, just as with our melatonin levels, triacylglycerol levels, subjective altertness and performance reaction times.  When we are exercising, why not make the most of these rhythms in order to maximise our progress in the gym?

Have you ever felt a workout first thing in the morning is much harder than in the evening?  I have experienced this first hand, particularly with my cardio training.  There is a reason for this however.  Typically our core body temperature peaks at around 6.30pm in the evening.  The higher our core temperature, the better blood will flow due to a lower viscosity.  Less energy will be lost from internal friction and power output is increased.  There is also evidence to suggest that at a lower core temperature, our bodies are in "heat gain" mode (thus trying to conserve energy) - versus at a higher core temperature, our bodies are in "heat loss" mode (thus trying to expend energy).  As a result, many studies have concluded that power output is significantly increased at a peak core temperature as a result of circadian rhythms.  A higher performance means a greater intensity, resulting in further overload and thus RESULTS.

Lesson 107 on Water Released!

Okay I'll admit it, it's been a couple of weeks coming.  But the latest edition to the Introduction to Physical Freedom Course has been released!  After covering calories, protein, carbs, fat, glycemic index, exercise and recover, it is now time to look at one element that is crucial to life itself - water.

Click here to read LESSON 107 - Water

 

That's all for this week.  Have a great long weekend (don't go too crazy on the chocolate eggs)!

Yours in health & fitness

Jay Bonaretti
2005 BodyBlitz Grand Champion & Mobile/Online Personal Trainer

James Singh - 12 Week Transformation
An inspirational story of James Singh, an Amino Z Personal Training client.  This is a man that managed to shed weight, build muscle and completely turn his life around in just 12 weeks!

What will result in greater fat loss and muscle loss, HIIT cardio or low intensity endurance cardio?

Are Weight Watchers, or point system diets, a good weight loss approach?

Do different types of cardio produce different results? For example, will the fat burning zone burn more fat than the cardiovascular zone?

I am on a restricted carbohydrate diet. Will intense exercise result in excessive wastage of muscle tissue? Should I stick to endurance cardio?

If I lose weight will my chest/bust size decrease? I'm concerned about looking less feminine.

During your Australian BodyBlitz Challenge, how did you achieve such a great tan for your final photo Jay?

Will too much protein in my diet in cause fat gain?