Jarli Humm Fitness Coach in Ballarat, Victoria | Sport & recreation

Jarli Humm Fitness Coach

Locality: Ballarat, Victoria

Address: 18 Endeavour Way 3350 Ballarat, VIC, Australia

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25.01.2022 So here's an interesting thing for you, inflammation, it's super important to understand for muscle growth. So straight up, excessive inflammation can impare muscle growth along with excessive anti oxidants suppliments. But doesn't that sound counter intuitive? Well yes but also no.... A study by sumi et al. Shows a a strong relation between inflimation and muscle growth. So the study showed that the higher the chronic level of inflimation the lower the muscle growth rate from strength training and the higher the muscle loss rate during detraining. Also anti inflammatory diet with omeg-3s reduced the rate of muscle wasting during disuse and promoted the protective effect from exercise. This study also showed that consuming fruit and veg post workout are okay even though they are high in anti oxidants. The issues occur with the suppliments that are high in anti oxidants. So one huge factor for high levels of inflammation is having an Exess of fat in the body. So 20% an above body fat for men can lead potentially to a deficiency in muscle growth compared to if they were 15% body fat. For women ideal body fat for maximum muscle growth is around 20% potentially as high as 25%. I'll explain further in my next post.

23.01.2022 Consistency and descipline. It's the two things that define success. Turning up even when you don't want to, to do a half assed workout will still bring about results. It in fact is far better then turning up once a week and doing a killer workout. Muscular growth occurs when the muscle has time under tension even if the weight is light. A terrible program will still bring about decent results if your consistent with it.... It's the same as a bad unhealthy weight loss fad diet. If you strictly adhere to it you will lose weight. Not that I'm promoting terrible fast fix diets. The descipline to push through past your boundaries is the only thing that seperates the successful from the failures. So turn up, do your workout, eat well, and keep on trying even when it gets hard because anything worth having doesn't come easily.

23.01.2022 Losing weight, how to Losing weight is easy, all you need to do is eat less then you burn in calories throughout the day and repeat this process everyday thereafter until you reach your desired weight. Complex diets and Internet forums like to complicate this process, below I'm going to describe a simple but effective weight loss stratagy. Find a small plate, smaller then a dinner plate and devide that plate into thirds. The first third you will fill with protien, as in fish,... beef, pork, beans ect. The second third you will fill with carbohydrates, potato, sweet potato, pasta, rice ect. The third and final third of the plate you will fill with fibrous carbohydrates, brocoli, peas, spinach, capsicum, basicaly most vegetables. Follow this simple approach and have three meals like this a day. If you have an active job where you may burn a large amount of calories such as a trade, then consider adding a fourth meal. Step on the scales every morning and track your weight loss, if you don't loose any weight in a week then you need to either do more exercise or eat less food in order to get rid of the fat. You will feel hungry, you may become irratable but that is okay. You need to eat food in order to loose weight, some poeple can eat 2500 calories a day and lose weight where others need to eat 1800 calories a day for the same result.

20.01.2022 So I'm sure we've all heard about the benefits of turmeric right? Well as it turns out it's all ballony, meaning useless. Now the study claimed it can improve memory and mood. Now let's assume these are true, although they may not be since one study proves little. But the main issue currently isn't on the studies validity but the fact that the studies conducted were done on curcimun, a component found in turmeric but in very small amounts roughly 3%. The studies tested doses... of 25grams of curcimun a day which is roughly the equivalent of eating a whole supermarkets package amount of turmeric that you can buy, every day, and still it wouldn't be a enough to illicit this response. Now there's alot of claims that are made by certain components in turmeric when individualy studied but even then they are still problematic. Simply put don't believe the hype around tumuric, in of itself there isn't any proven positive effect in normal and even high dosages. Although on a positive note it doesn't seem to be bad for you.

16.01.2022 What is creatine and how does it work. So here's an updated post from my last upload where I'm going to explain the process of creatine and why it works. What is it? Well creatine already exists in your body and is found in muscle cells and helps them produce energy for strength. Now a large amount of creatine is stored in your muscles with the remaing 5 or so % being stored in your brain kidneys and liver. When you suppliment you increase your stores of phosphocreatine whi...ch is what's stored in your muscles although creatine can aid cognitive ability meaning perhaps some of it goes to the brain. It's a combination of 3 different amino acids, glycine, arginine, and methionine. But that simple compound is involved with a vast number of processors within the human body, one of them being an increase in water content within your muscle cells, which causes a cell volumization effect that may play a role in muscle growth. It's also a primary source of how your body creates energy in muscle cells, the compound adenosine triphosphate, or ATP So previously mentioned it increases strength by 8% according to one review, now these improvements are largely due to your bodies ability to supply an increase in ATP. Normally, ATP becomes depleted after 810 seconds of high-intensity activity. But because creatine supplements help you produce more ATP, you can maintain optimal performance for a few seconds longer. Most of the creatine in your body is created in the liver and kidneys, but the majority of it is stored in muscle tissue. Creatine is not considered an "essential" nutrient, because healthy human bodies are capable of creating it, and it can also be easily obtained through a diet that contains animal products. This means vegans and vegetarians don't get a ough of the compound as it is, so that they should supplement it. Definitely the most important suppliment if your going to take any at all. ironically my next post will be about how the vast majority of suppliments are a complete waist of money, even if you are an elite athlete or just an average person.

15.01.2022 Which workout program is best. There's alot of talking going around online as to which style of training is the best. You have calisthenics, bodybuilding, Powerlifting, crossfit and others. So which one is the best? Simply put they all are great and they all are terrible, it all depends on your goals.... If you want to bench press a heavy weight then Powerlifting would be the best style of training, but if you want to do tons of chin ups then calisthenics would be best. Your goals define the intentions of the program, along with your strength, experience and overall discipline. Even a terrible program will get results if your consistently turning up and doing it. So take home message, talk to your trainer about what program you should be following specifically for your goals, because everyones program should be different even if they are very similar.

09.01.2022 Here Jacob is Sqauting to a lower depth then he previously has done. The benefits of these are simple, it moves the knee through a full range of motion activating all the tendons and muscles which strengthen the knee, which is extremely important for knee health and the prevention of injury. The only downside is that people tend to not be able to lift as much weight, but in a way that is a good thing because it prevents you from pushing your body to far with a shorter range of motion. Now this is the first time Jacob has done this so his form isn't perfect but we did it again later on and it looked so much better. He's strength funnily enough increased over a few weeks with this form and it puts less pressure on his body.

07.01.2022 My next few posts are going to be on gender differences within training. Here's an exert from menno henselmans website explaining evolutionary what activities women mainly performed. It may shock some to realise the gender stereotype of women being inactive is complete rubbish (obviously) ''... walking sometimes for hours to find, retrieve, and carry home items such as food, water, and wood. Women would also help to carry butchered game back to camp. These foraging efforts of...ten demanded digging, climbing, bending, and stretching and frequently involved carrying heavy loads back to camp. In addition, these hunter-gatherer women often had to carry their children for long distances. The average forager-mother carried her child until he or she was about 4 years, covering upwards of 3,000 miles with the child in her arms or on her back during this interval of time. Other routine female responsibilities included shelter construction and butchering. As you can understand now, women where no push overs then and arnt now. Over the next few days I'll explain why women can perform better in the gym then their male counterpart.

05.01.2022 Sled pulls with the rope are a great way to finish the workout. They build muscle and brun a ton of calories. These two girls have been consistently coming in every week for the last 3 months and I can easily see some massive improvements in their physiques. They have lost alot of fat and built a good foundation of muscle whilst fixing their diets. The thing people don't talk about enough is that changing your life is a slow process especially if your trying to lose weight, the best advice I can give is stay consistent because you can go months without seeing any progress and then BAM! you've lost all these weight overnight. The truth is it doesn't happen over night it's moths of hard work, the body just takes a while to catch up.

05.01.2022 So here's a few more relevant things that womens bodies respond to differently to then men. For one, women perform better with a slower lifting tempo and less rest between sets. So to take advantage of this, lift the weight slower on the eccentric part of the lift. When training something to consider is how long you rest between sets. For men you need to rest a minimum of 2 min but women seemed to be able to rest for shorter periods and still get the same results since they ...don't fatigue as much as men. The reason men need the rest is in order to lift a heavy weight once more, the less rest they have the less weight they can lift which decreases their overall volume which decreases their muscle growth. Another extremely important factor to be aware of is that women don't suffer the same metabolic stress as men when conducting resistance training. Women have lower arterial blood pressure during exercise, so they can get more blood and oxygen to their muscles than men. Also less metabolic byproducts like lactate, which causes ‘the burn’, accumulate in the blood, so the muscles are capable of functioning for a longer time under stress than in men. Now finally what's better for those girls out their, steady state cardio or hiit?? Well simple answer, steady state cardio. Like I've said previously, women don't react aswell to high intensive explosive training. But studies also show that mood improvements are greater in women who do ssc compared to men. Also hiit training comes with a high risk vs reward. The chance of injuries is high with hiit meaning it is less ideal for all to perform.

04.01.2022 So first thing that women should do when they train is use higher reps, anywhere from 10 to 30 per set. So why is this. Well untrained men and women both have similar distribution of muscle fibre types but when training commences these convert predominantly to type l. Whereas with most men they mainly change to type lla fibres. Now this means that women are more resistant to fatigue then men. Women can do more reps at a given intensity then men.... Because women have more slow-twitch muscles, they should train their type I fibers more than men to grow to their full potential. This can be done by performing more reps per set. This leads to women being able to handle more volume. However there is also another extremely relevant factor.. Estrogen. Its an anti-catabolic hormone that aids in muscle repair, reduces protein break-down during exercise and protects you against muscle damage. This allows women to train with a higher training volume without becoming overtrained. Women are machines in the gym, recently a girl weighing 52kg sqauted 160kg at a powerlifting meet which is insane, proving that women are most definitely not weak. But there's one thing they don't seem to be great at and that's maximum energy exertion of 1 rep max. (although take note that just because they don't do explosive training nearly as well as men doesnt mean you can't so it, its just not going to be the most effective or efficient way for you to train as a women.) The superior work capacity of women dispears when we talk about 1 rep max training. Meaning women are not nearly as explosive as a man, men generate force faster. A more efficient motor cortex is why men do better in explosive sports. Woman tend not to recover well after this type of training but it doesn't mean that you shouldn't lift heavy as a women you just need to focus on your strengths. So lift heavy but in the 10 +rep range to maximise muscle growth. Plenty of women do perform pwerlifting with 3 rep type training and do definitely see results, just be aware that it will take your body longer to recover with that type of training compared to men and you'll perform less volume. Often I talk about men doing 20 sets per muscle group but for women you could potentially do alot higher as in 30 or higher. Next I'll talk about wether women should do hiit training or steady state cardio

03.01.2022 How hard should you train? It seems like a simple question but there is alot of debate around wether you should train to failure or not, failure meaning you are unable to perform one more repetition of an exercise. Largly the debate is associated around recovering from the workout. Training to failure places more stress on your metabolic system and increases muscle tissue damage, tears that naturally occur when you perform exercise. These tears are increased when performing f...ailure type training, think of videos of Arnold in pumping iron where his face is screwed up in pain. It makes sense that you wouldn't want to allow for extra damage to occur but it does actually increase muscle growth even if it's by a small amount. So the bottom line is you should train to failure as long as your form doesn't die on you, so the technique remains clean. Just keep in mind you don't want to I jure yourself but often people stop long before they have reached their maximum limit. Recovery is extremely important so resting between sets for multiple minutes will allow you to train harder. Think of intensity being more important then volume.

03.01.2022 How hard should you train? To absolute failure is what the scientific literature measures as a way of creating an indistinguishable consistency between sets. However the one negative of this is that often the participants of the study generally don't do anymore then 10 sets per muscle group per week. So if your doing 20 sets per week on chest and your trying to take each set to failure then your accumulative fatigue will be extremely high, meaning you won't be able to sustain... that type of training for long. One way to get around this is to break your chest training into 3 or 2 sessions so now your doing the same accumulative volume of 20 sets but evenly decided into three workouts. But again fatigue will build up of your taking every set to failure it will just take longer for it to impact your training. So one of the best ways to avoid accumulative fatigue is to take a deloid week meaning you either don't train at all in that week or you only come in twice to activate tension through the muscles with maybe 5 sets instead of 20. However this approach can be annoying since injuries are likely to occur with the accumulation of fatigue. So what I recommend doing is stopping 1-5 reps shy of failure per set which drastically reduces fatigue but still causes growth in the muscle. It also allows you to lift heavier the next set since your muscles arnt gassed out from going to absolute failure. So take home message leave 1_5 reps in reserve every set and make sure your technique is perfect. You will get stronger over time without the risk of injury. It's a win win.

01.01.2022 Why losing weight may not be enough. So let's say you lost alot of weight and you felt amazing and super fit, but then you put all that weight back on again. It's a common example of what happens to most poeple who attempt a weight loss endeavour. Why? ... Because you didn't lose the weight in a long term sustainable manner. If you lost weight with oats for breakfast and chicken and rice for lunch but you hate eating those foods then of course your going to put the weight back on. You need to find foods and exercises that you enjoy, otherwise it won't be sustainable. Weight loss is a drastic lifestyle change that involves potentialy changing everything that you do on a day to day basis. It's a lifestyle that focuses on health as a priority and that increased help drastically improves quality of life and happiness which is ultimately the end goal.