Training at home / getting back to training

Everyone has suffered some time away from the gym during the weeks of this pandemic. Some of us are blessed to be able to train in the gym again, others are still having to workout at home.

Most people don’t have any equipment at home, they can only use resistance bands or some light dumbbells/bars or trx.

First of all: I know for some of you it’s been a long period of time, some of you have certain goals to achieve – whether it’s weight loss, building muscle or competition preparation. Your diet is really the key thing here, and then your training.

If your diet is not right, it wouldn’t matter even if the gyms were open, so first and foremost pay attention to that.

Second thing is, if you’ve been training with bands and light weights / body weight, you have probably learned or are learning how to use the right technique to feel the exercise. Once you don’t have the heavy weights to throw around, you have to focus on the technique to feel it. It’s probably a positive for everyone. Perhaps it has helped you to achieve a better mind – muscle connection that you can use once the gyms reopen.

To be honest, I would’ve never thought about training with bands, but once I was forced to do that, I felt a big difference in my body – and in a good way. It was like an ‘active rest’ for my body. I was still training, but with less pressure on the joints, with a different technique: longer squeezes at the peak, so that I could get the most out of my workouts. A set could’ve lasted for 4-5 or sometimes even 10-15 mins when I was doing body weight squats and different lunges back to back to burn out my legs/quads.

But here’s what to watch out for when you can finally go back to the gym:

Don’t try and lift the same weights that you did before the lockdown.

Don’t get frustrated because you’ve lost some strength. You will gain it back quickly once you can continue going to the gym.

You will probably have to adjust your diet again when you can start lifting heavier weights.

👉If you need any help with your current diet or training, drop me a line. I’m here to help you for free to adjust your diet or training plans, we can discuss different ideas.

👉If you’d like a proper plan, I’m also available for online coaching.

Online coaching / training plans / meal plans

💃 get into shape

🏋🏼‍♂️ build muscle

🚴🏼‍♂️ lose fat

🏆 contest prep

✉️ hello@tamaramakar.me

My take on supplements Part 1

Many people ask me about supplements, what to take to gain weight. It’s quite difficult to advise when I have no idea what they eat, but first I always recommend that you put your diet right. Most people wouldn’t need any protein shakes if their diet was spot on. You can have it, it’s your choice, but it’s not necessary to gain muscle. Protein intake is necessary, but most people should be able to have enough protein from their food intake: chicken, eggs, fish and beef.

If you’re vegetarian or vegan then it’s a whole different ballgame – depending on your end goal.

So what supplements do I recommend for gaining muscle?
👉Creatine –

  • Helps muscle cells produce more energy.
  • Improves high-intensity exercise performance.
  • Speeds muscle growth.
  • May lower blood sugar levels and fight diabetes.
  • May reduce fatigue and tiredness
  • Can improve brain function

👉Glutamine – which is an amino acid, therefore it’s a building block for protein and a critical part of the immune system. It also has a special role in intestinal health.

Some foods that contain glutamine are: eggs, beef, skinned milk and white rice

Glutamine is a critical fuel source for immune cells. If the body’s need for glutamine is greater than its ability to produce it, your body may break down protein stores, such as muscle, to release more of this amino acid.
Additionally, the function of the immune system can be compromised when insufficient amounts of glutamine are available.

Online coaching / training plans / meal plans
💃 get into shape
🏋🏼‍♂️ build muscle
🚴🏼‍♂️ lose fat
🏆 contest prep
✉️ hello@tamaramakar.me

How to build your bootie

Glutes are just like any other muscles. There’s no secret to building up your glutes. Many people ask me to send them a workout routine for different body parts. The truth is: you can google it and get a workout online – as long as you only need a generic workout. It’s not WHAT exercises you do, but HOW you do the exercises. That’s is the reason why you need a coach: to show you how to activate the right muscles, how to have the mind-muscle connection. Anyone can tell you exercises, how many sets and reps to do, but if you’re not using the right technique, if you’re not activating the right muscles, the session will be a waste of time.

I’ve found while working with clients, that glutes are one of the most difficult muscles to activate. No matter what exercise we did, when you have weak glute muscles, some other muscles will take over. So my advice is: drop the weight, don’t go heavy, focus on muscle activation, and squeeze!

Online coaching / training plans / meal plans

💃 get into shape

🏋🏼‍♂️ build muscle

🚴🏼‍♂️ lose fat

🏆 contest prep

✉️ hello@tamaramakar.me

About MCT oils

“MCTs” are medium-chain triglycerides, a form of saturated fatty acid that has numerous health benefits, ranging from improved cognitive function to better weight management. Coconut oil is one great source of MCTs.

MCTs are missing from our modern diets because the public has been led to believe that saturated fats are bad. However, recent research has shown a lot of evidence about the real benefits of saturated fats.

We now know that ideally MCT oils should actually be consumed every day. Certain saturated fats, especially MCTs and other healthy fats found in things like coconut oil or grass-fed beef, are in fact easier to digest than long-chain triglycerides (LCTs) and might even have more benefits related to heart health, obesity prevention and brain health, too.

MCTs are digested easily and sent directly to your liver, where they have a thermogenic effect. That’s why MCTs have been claimed to be burnt by the body for energy, instead of being stored as fat.

Medium-chain fatty acids are capable of helping you:

• Maintain a healthy weight — since they make you feel full

• Specifically reduce stored body fat — since they also raise your metabolic function

• Have more energy

• Think more clearly

• Experience better digestion

• Balance hormone levels

• Improve your mood

• Fight bacterial infection and viruses

• Absorb fat-soluble nutrients from various foods

EHPLabs Oxywhey contains 300Mg of MCT oils, as well as essential and non-essential amino acids andBCAAs, and a blend of whey protein, isolate and micellar casein which makes it an ideal supplement, especially during Ramadan, to provide you with fast and slow absorbing proteins that will see you through the fasting hours.

About caffeine

Caffeine can increase alertness, sharpen focus, improve mood, boost pain tolerance, help burn fat, and help athletes do more work for longer periods in the gym and in sport.

Caffeine was previously banned by the International Olympic Committee (IOC) pre-competition but since January 2004, any restriction on caffeine’s use pre-event has been lifted.

Caffeine works on the central nervous system.

In bodybuilding and sports, many people also use caffeine pills to enhance performance, these are typically 50-200mg each, and doses may be as much as 300-400mg.

Caffeine is rapidly absorbed from the digestive system reaching peak concentration in blood 60-90 minutes after ingestion. Caffeine is then metabolised in the liver. Complete clearance of caffeine from plasma and urine is not until 24-48 hours after ingestion of the last dose.

Caffeine has been shown to increase both short term intense exercise performance, ‘stop-start’ activities (football, rugby, etc), long distance running and help our performance in the gym, so we can train more effectively and ultimately increase size and strength.

About water balance in your body

The competition season is upon us, and a lot of athletes struggle to get dry on stage. Here are the basics of how your body works when it comes to water balance:

The majority of fluid output occurs from urination. Some fluid is lost through perspiration (part of the body’s temperature control mechanism) and as water vapor in expired air.

The body’s homeostatic control mechanisms ensure that a balance between fluid gain and fluid loss is maintained. The hormones ADH (antidiuretic hormone, also known as vasopressin ) and aldosterone are responsible for this.

What does this mean: your body is smart, it will always try and restore the water balance.

If you drink too little water, it will retain fluid by the kidneys and reduces the urine output.

When you drink too much water, your body will try and push it out by increasing your urine output. Drinking too much water also increases the amount of water in your blood and your sodium and electrolyte levels drop. Sodium helps balance fluids between the inside and outside of cells.

When sodium levels drop due to excess water consumption, fluids shift from the outside to the inside of the cells, causing them to swell. When brain cells swell, pressure inside the skull increases. This pressure causes the first symptoms of water intoxication: headache, nausea, vomiting.

Aldosterone  increases water reabsorption through sodium cotransport.

ADH increases water reabsorption by increasing the nephron’s permeability to water, while aldosterone works by increasing the reabsorption of both sodium and water.

Over hydration happens when you drink more water than your kidneys can get rid of via urine.

But the amount of water is not the only factor. How long you take to drink the water also counts.Your kidneys can only get rid of about 0.8 – 1 liter of water per hour. Therefore to avoid water intoxication you should not drink more than 1 l of water per hour on average.

Extra care should be taken when you ‘load’ the water before a competition, and also when you rehydrate following a dehydration after a competition – don’t drink too much water at once.

About Collagen

Collagen is the most abundant protein in our bodies, especially type 1 collagen. It’s found in muscles, bones, skin, blood vessels, digestive system and tendons. It’s what helps give our skin strength and elasticity, along with replacing dead skin cells. When it comes to our joints and tendons, in simplest terms, it’s the “glue” that helps hold the body together.

As we age, collagen production declines. You’ll notice it physically: looser skin, more wrinkles and less elasticity. Increasing collagen levels can help your skin look firmer, increase smoothness, and help your skin cells keep renewing and repairing normally.

Collagen also reduces cellulite and stretchmarks.

When we lose collagen, our tendons and ligaments start moving with less ease, leading to stiffness, swollen joints and more. With its gel-like, smooth structure that covers and holds our bones together, collagen allows us to glide and move without pain.

A boost in collagen may help increase your metabolism by adding lean muscle mass to your frame and helping with the conversion of essential nutrients. One of glycine’s most important roles is helping form muscle tissue by converting glucose into energy that feeds muscle cells.

Collagen protein is the building block of your fingernails, hair and teeth. Adding collagen into your diet regimen can help keep your nails strong and possibly reverse signs of hair loss.

If you’d like to detox your body of harmful substances, improve blood flow and keep your heart young, collagen is extremely helpful. That’s because glycine helps minimize damage your liver experiences when it absorbs foreign substances, toxins or alcohol that shouldn’t be passing through it.

About digestive enzymes

Digestive enzymes aren’t just beneficial, they’re essential! They break down food into amino acids, fatty acids, cholesterol and simple sugars.

The role of digestive enzymes is primarily to act as catalysts in speeding up specific, life-preserving chemical reactions in the body. Essentially, they help break down larger molecules into more easily absorbed particles that the body can use to survive.

If you have any type of digestive disease such as acid reflux, gas, bloating, leaky gut, irritable bowel syndrome (IBS), Crohn’s disease, ulcerative colitis, diverticulitis, malabsorption, diarrhea or constipation, then digestive enzymes can help. Digestive enzymes can take stress off of the stomach, pancreas, liver, gallbladder and small intestine by helping break down difficult-to-digest proteins, starches and fats.

• Liver disease could indicate a concurrent enzyme insufficiency.

• Crohn’s disease may result in enzyme deficiency.

• Iron deficiency or vitamin B12 deficiency may suggest that the digestive process is failing to cleave these nutrients from food.

• Vitamin D deficiency may indicate another malabsorption issue.

What are the benefits of digestive enzymes?

Without them, we couldn’t process food! The main reasons why most people should take digestive enzymes:

• Assists the body in breaking down difficult-to-digest protein and sugars like gluten, casein and lactose.

• Greatly improve symptoms of acid reflux and IBS.

• Enhance nutrition absorption and prevent nutritional deficiency.

• Counteract enzyme inhibitors naturally in foods like peanuts, wheat germ, egg whites, nuts, seeds, beans and potatoes.

Digestive enzyme products are derived from three sources:

• Fruit-sourced — usually pineapple or papaya-based

• Animal-sourced — including pancreatin sourced from ox or hog.

• Plant-sourced — from probiotics, yeast and fungi.

Source: https://draxe.com/digestive-enzymes

About HIIT cardio

The competition season is upon us, many of you guys do endless cardio to lose body fat. Sometimes we go through phases when the weight loss stops and it seems almost impossible to get it going again. The body is trying to hold on to that little bit of fat – it’s a normal survival mechanism.

When weight loss stops, it’s a sign that your body has adapted to your current training and diet, and you just need to change something to kick it off again.

Sometimes it’s a good idea to switch up your cardio from steady state to HIIT. Many bodybuilders are scared that HIIT training will make them lose muscle. If you use it wisely, that can be avoided.

First of all you don’t need to do it all the time. If you do cardio 1x or 2x a day, you shouldn’t do HIIT both times. Actually, doing HIIT increases your metabolic rate for the next 24 hours, so you could even do it only every other day and on the other sessions stick to steady state cardio. And don’t forget: your body adapts to HIIT cardio, too, so after some time (could be about 3-4 weeks) you can change back to normal cardio again.

Now let’s see how we do HIIT cardio:

The essential framework of high-intensity interval training is always the same: Brief, all-out work periods, separated by rest periods. The work-to-rest ratio can vary from 1:1 (for example, 30 seconds on, 30 seconds off) to 1:4 or more, and the rounds can be just a few or 15 or more. Always try and gradually progress: either by reducing the rest periods, extending the work periods, adding one more round at the end or all these 3.

Don’t forget to supplement with BCAA before and after your cardio to minimise catabolism.

@wawannutrition WBCAA or Ronnie Coleman series Aminotone are a good choices for your BCAA supplementation

@wawanbahrain

http://www.tamaramakar.me/wp-content/uploads/2018/03/img_0033.trim_.mov

About oats

Fit Oatmeal

Oats are a gluten-free whole grain and a great source of vitamins, minerals, fiber and antioxidants. They have a lot of health benefits:

⁃ lower blood sugar levels

⁃ Reduce the risk of heart disease

⁃ Reduce blood cholesterol levels.

Oats are a good source of carbs and fiber and they’re rich in antioxidants. Antioxidants play a role in keeping blood pressure low by increasing nitric oxide production.

Oats also contain beta-glucans, which is a soluble fiber and it helps with:

⁃ reduced levels of bad cholesterol

⁃ Reduced blood sugar and insulin response

⁃ Increased feeling of fullness

⁃ Increased growth of good bacteria in the digestive tract.

Fit Oatmeal also contains 30gr of slow and fast releasing protein making it a very healthy and protein rich meal replacement snack when you’re on the go.

Available at any branch @wawanbahrain