Do you ever feel like you’re wasting your time in the gym? One of the worst misconceptions, especially around weight training in the gym, is that it should be easy to see results from the get-go. The truth is, weight training and bodybuilding, in particular, take an average of 6 weeks to make visible changes. Even then, the visible changes don’t often meet expectations. There are, however, some things you can do to speed up the transformation process. Read on the find out more.
Diet And Supplements Are Almost More Important Than Weights
Another common misconception about gaining muscle and the desired physique is that weights are more important than diet and supplements. Weights are one part of the equation – diet and supplements are typically the deciding factors, particularly for tall, slim people with a high metabolism.
There are a few rules of thumb that people wanting to put on muscle should follow to see results faster in the gym – eating in a calorie surplus, taking muscle growth-promoting supplements, and considering the temporary use of steroids to promote muscle growth. Steroid use is on the rise, helping people that struggle to put on weight and muscle to finally achieve results – search for steroids Canada to learn more.
Consistency With Progressive Overload Is Key
One of the many pitfalls of people starting in the gym is misunderstanding how to build muscle through weights. Without progressive overload, building muscle will take far longer than it potentially has to. Progressive overload gradually puts the muscle under stress to cause tears in the fibers – as these tears heal, muscle grows and becomes stronger. It’s one of the key principles for muscle growth and development that many newbies to the gym ignore.
Consistency, in general, also plays a factor. To see results quickly, people need to develop a routine that’s consistent from week to week. Training three, four, or five times a week doesn’t necessarily matter, but finding consistency with training the different muscle groups does. That’s what’s known as a training split. A training split might include the upper body, lower body, and core. As confidence in training goes, this can progress to specific movements that target different muscles – for example, a push, pull, and legs split.
The Best Exercises For Desired Results
Diet, supplements, consistency, and a well-planned training split are essential, as is doing the right exercises. As a general rule of thumb, compound exercises are the best for yielding the fastest results. These are exercises that target multiple muscle groups at once – for example, deadlifts, squats, and shoulder presses. As people progress along their gym journey and notice results, they can begin to incorporate isolated exercises that target improvements of specific muscles. Compound exercises build the general foundation, and isolated exercises perfect the physique.
Experts believe it takes around three to six months to see physique improvements from the gym. They also say it takes an average of six weeks to build a routine and passion for the gym. The gym will never yield instant results, but there are things you can do to speed up the process.
Health unit hosting pop-up COVID vaccine clinics – BradfordToday
SIMCOE MUSKOKA DISTRICT HEALTH UNIT
The Simcoe Muskoka District Health Unit is continuing to offer one-day pop-up COVID-19 vaccination clinics at locations throughout Simcoe Muskoka, with upcoming clinics taking place from Sept. 26 to Oct. 2. Walk-ins for individuals aged 5 years and older will be available, including the bivalent booster dose for people 18 years of age and older, as capacity allows as follows:
Monday, Sept. 26
- Clinic location: POP-UP Clinic – Stayner Arena and Community Centre, 269 Regina St. Stayner
Time: 1 – 6 p.m.
- Clinic location: POP-UP Clinic – Chappell Farms, 617 Penetanguishene Rd., Barrie
Time: 10 a.m. – 4 p.m.
Tuesday, Sept 27
- Clinic location: POP-UP Clinic – South Innisfil Community Centre, 1354 Killarney Beach Rd, Innisfil
Time: 10 a.m. – 3:30 p.m.
Wednesday, Sept 28
- Clinic location: POP-UP Clinic – Huntsville Trinity United Church, 33 Main St. E., Huntsville
Time: 10 a.m. – 2 p.m.
Thursday, Sept. 29
- Clinic location: POP-UP Clinic – Orillia Common Roof – Boardroom, 169 Front St. S., Orillia
Time: 9:30 a.m. – 3:30 p.m.
GO-VAXX bus and mobile clinics continue to operate on an appointment only basis. Appointments for the GO-VAXX clinics may also be booked up to four days prior to the clinic through the COVID-19 vaccination portal or by calling the Provincial Vaccine Contact Centre at 1-833-943-3900.
The health unit continues to offer COVID-19 vaccinations on an appointment only basis to individuals aged six months and older at the Georgian Mall, 509 Bayfield St. (upper level) in Barrie:
- Wednesday: 1 p.m. – 7 p.m.
- Friday: 10 a.m. – 4 p.m.
- Saturday: 10 a.m. – 4 p.m.
Appointments are also available at the health unit office immunization clinic locations in Midland, Orillia, Cookstown, Collingwood, Huntsville and Gravenhurst and can be booked through the COVID-19 vaccination portal or by calling the Provincial Vaccine Contact Centre at 1-833-943-3900.
In addition, the RVH COVID-19 Immunization Clinic at 29 Sperling Dr. in Barrie continues to offer booked appointments and walk-ins from 10 a.m. to 6 p.m. on Tuesdays and Thursdays. Appointments may also be booked with the Couchiching Ontario Health Team Clinic located in the Orillia Soldier’s Memorial Hospital Kiwanis Building – West Entrance 170 Colborne St., W.
Individuals six months of age and older may also receive the vaccine at some local pharmacies or booked appointments through some primary care providers, and Family Health Teams who are offering the vaccine as part of their regular clinical practice. Pop-up and GO-VAXX mobile clinics will continue to be scheduled throughout Simcoe and Muskoka.
Staying up to date with all COVID-19 vaccine doses you are currently eligible for remains the best defense against infection, severe illness, long term COVID-19 symptoms, hospitalization and death.
For more information about COVID-19 vaccination, dose eligibility and booking an appointment, please visit www.smdhu.org/GetVaccinated.
Advancing care for burn patients | Queen's Gazette – Queen's University
New research finds that glutamine, previously thought to help with burn injuries, does not improve patients’ time to discharge from hospital.
Queen’s researcher Daren Heyland (Medicine) has spent his career studying what nutrients are best for intensive care patients who cannot eat for themselves, trying to understand if certain nutrients assist with their recovery. Patients in intensive care who cannot eat for themselves are fed artificial nutrition through a feeding tube or an intravenous catheter. For over 20 years, Dr. Heyland has been evaluating the role of glutamine, which is an amino acid that is made in the body and is found in foods like fish, eggs, and nuts.
Worldwide, burn injuries are among the most expensive traumatic injuries to treat and 50 per cent of burn patients are treated using glutamine. Before adopting this practice more broadly, however, the medical community wanted more evidence of the efficacy of glutamine.
Seeking to understand the role of the amino acid in burn recovery, Heyland has been involved in a decade-long scientific trial involving 1,200 patients around the world with severe burns. The study was recently published in the high-impact New England Journal of Medicine (NEJM), and marked the first time a clinical trial on burn patients was featured in the prestigious publication. It yielded some unexpected results – the glutamine did not appear to harm or help burn patients.
“In the past, small, single-centre trials had suggested that glutamine was beneficial in the recovery of patients with severe burns. However, our previous work with glutamine in stressed, sick patients suggested that glutamine might actually be harmful in critically ill patients with organ failure. The only way to resolve these conflicting data was to conduct a large trial evaluating glutamine in severe burns,” said Dr. Heyland.
Dr. Heyland is the Director of the Clinical Evaluation Research Unit at Queen’s University, which functioned as the coordinating centre for the trial. He also serves as the principal investigator and sponsor of the trial, partnering with over 60 hospital burn units in nearly 20 countries.
“It took us 10 years to complete the trial, including recruiting patients and securing funding,” said Dr. Heyland. “The results of this trial will hopefully cause burn units that were using glutamine to put a stop this unnecessary practice.”
The trial was funded by the Canadian Institutes of Health Research and the Department of Defense (DOD) in the U.S. through their competitive granting programs. About 20-30 per cent of wounded soldiers have burns, and the DOD is looking for new ways to manage burns.
Dr. Heyland’s research evaluating the use of nutrition or specific nutrients and their role in improving the recovery of critically ill patients is not over. With $1.5 million in new funding from the DOD, he is now looking at high-dose intravenous vitamin C in burn-injured patients, which may help reduce the amount of fluid burn patients require to stay alive.
Feds lift border vaccine requirements, mandatory masks on planes and trains
OTTAWA — Federal ministers say all COVID-19 border restrictions will be removed as of Saturday, including mandatory vaccination, testing and quarantine of international travellers, as well as the requirement for masks on planes and trains.
The cabinet order maintaining COVID-19 border measures will not be renewed when it expires on Sept. 30.
But Health Minister Jean-Yves Duclos is once again warning that pandemic restrictions could be reinstated if they are needed.
“We have learned over the last (two-and-a-half) years the type of measures that can work,” Duclos said Monday.
“We will therefore leave open all possible options when it comes to protecting the health and safety of Canadians.”
The changes mean foreign nationals will no longer require an approved series of vaccinations to enter the country.
In addition, Canada-bound travellers will no longer be subject to random COVID-19 tests, and unvaccinated Canadians will not need to isolate when they return to the country.
Cruise passengers will not have to do pre-board tests or prove they have been vaccinated.
And people who enter the country after Saturday will not need to monitor and report if they develop signs or symptoms of COVID-19.
The five federal ministers making the announcement said the changes are informed by science and epidemiology, adding that modelling indicates the peak of the latest wave of the disease has “largely passed.”
But they did face questions about whether the move is at least partially politically motivated as the Liberals contend with the newly elected Opposition leader, Pierre Poilievre.
The Public Health Agency of Canada is still strongly recommending that people wear masks, particularly in crowded environments such as planes and trains.
“The science is clear: wearing a mask is clearly a means of personal protection that is extremely effective,” said Dr. Howard Njoo, Canada’s deputy chief health officer.
“I hope Canadians will make an enlightened decision about this.”
Duclos said the negative attitudes of some passengers have made things very difficult for airlines and crews to enforce the mask mandate in recent months, and cited that as a factor in the decision.
“The transmission of the variants of COVID are domestic-based, for the most part, and therefore, this is what we should stress: masking is highly recommended … but it is not something that can be, in a sense, forced.”
That is a change in messaging from earlier in the summer, when the government and public health officials insisted that maintaining measures at the border was necessary to track and prevent the introduction of new variants.
Public Safety Minister Marco Mendicino said there have been 38 million entries at the border in 2022 so far, more than double the number in all of last year. “We want to keep that momentum going.”
The controversial ArriveCan app will no longer be mandatory when the order expires.
“Going forward, use of ArriveCan will be optional, allowing travellers who so choose to submit their customs declaration in advance at major airports,” Mendicino said.
So far that option is available at international airports in Toronto, Montreal and Vancouver, but that will be expanded to include Calgary, Edmonton, Winnipeg, Ottawa, Quebec City, Halifax and Billy Bishop airport in Toronto.
In addition, the Canada Border Services Agency is looking at adding features to ArriveCan to be able to provide information such as border wait times.
The changes do not remove the quarantine or testing requirements for people who enter Canada before Saturday.
This report by The Canadian Press was first published Sept. 26, 2022.
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