During the semester, the objective of my learning journey was to investigate the effects of creatine supplementation on muscle growth and exercise performance. This learning goal held significant personal value for me as I aimed to improve my strength, optimize my training results, and understand how to use supplements safely. Throughout this journey, I not only progressed in my knowledge about creatine supplementation but also in skills such as research analysis, self-monitoring, and critical thinking about fitness nutrition.
To achieve my learning output of a comprehensive fitness transformation, I employed several strategies that significantly influenced my learning. I began with an exploration of diverse perspectives regarding fitness and nutrition. I consulted with personal trainers, nutritionists, and fitness enthusiasts, and delved into videos and articles from various health experts to understand effective workout techniques and dietary approaches. This holistic approach was highly valuable to me as it allowed me to discover my own preferences through trial and error, which was beneficial as I could learn from my mistakes and adjust my routine accordingly, as outlined below.
A pivotal approach I used was seeking feedback by regularly tracking my progress through measurements, progress photos, and performance metrics. Each week, I actively sought input on various aspects of my fitness journey, from form and technique in exercises to the effectiveness of my meal plans. Gaining valuable constructive feedback highlighted the areas that I needed to improve, and this strategy was crucial for refining my approach to progress my learning. I found that the most beneficial feedback came from fitness professionals and experienced gym-goers, as their expertise allowed them to provide in-depth guidance on proper form and exercise variations.
Another valuable strategy was utilising fitness apps and online resources to guide my workouts and meal planning. These tools provided me with structured workout plans, exercise demonstrations, and nutritional information. For example, I used MyFitnessPal to track my daily caloric intake and macronutrient balance, which was instrumental in helping me understand the relationship between nutrition and physical performance. This strategy was particularly helpful as it offered a practical reference point for my fitness journey, enabling me to measure my progress consistently.
My creatine supplementation regimen consisted of 7 grams daily, split into two 3.5g doses taken pre and post-workout. To track my progress comprehensively, I implemented daily weight tracking, strength progress logging, body measurements, side effect journaling, and weekly progress photos. My initial measurements, taken on August 26, 2024, were as follows: body weight 71 kg, body fat percentage 12%, bicep circumference 35 cm, chest circumference 98 cm, and thigh circumference 58 cm.
To ensure safety and effectiveness, I consulted with both the owner of Optimum Nutrition, who holds degrees in sports science and nutrition, and my General Practitioner. These expert consultations provided valuable insights into optimal dosage, potential side effects, and best practices for monitoring progress.
While monitoring my body for changes during creatine supplementation, I unexpectedly encountered psychological challenges. The process reignited past body image issues and triggered body dysmorphia symptoms. This experience highlighted the complex relationship between physical fitness goals and mental well-being.
To address these challenges, I incorporated mindfulness practices from "Mindfulness-Based Cognitive Therapy for Depression" (Segal, Williams, & Teasdale, 2018) and sought support from mental health professionals. I also drew insights from "Body Image: A Handbook of Science, Practice, and Prevention" (Cash & Smolak, 2011) to better manage the psychological effects.
This unexpected turn in my research emphasized the importance of considering both physical and mental aspects of health in fitness pursuits. It added depth to my understanding of holistic well-being and will inform my future approach to health and fitness goals.
Notably, after engaging in this research and implementing these strategies, I found that my mental health actually strengthened. The process of confronting and addressing these challenges head-on, armed with evidence-based techniques and professional support, not only helped me overcome the immediate issues but also built my resilience and self-awareness. This unexpected outcome further reinforced the value of integrating mental health considerations into fitness and nutrition research.
An important learning experience was the process of creating a sustainable workout schedule that fit into my daily routine. I experimented with different workout times and durations, noting how they affected my energy levels and productivity throughout the day. I also interviewed friends and colleagues about their fitness routines to gather insights on balancing exercise with other commitments. This led me to adopt a morning workout routine, which I found most effective for maintaining consistency and starting my day with increased energy. This strategy was incredibly beneficial because it taught me the importance of adapting my fitness goals to my lifestyle, ensuring long-term sustainability.
Reflecting on my journey, I am extremely satisfied with the progress I made towards my learning goal. Comparing my current fitness level, body composition, and energy levels to where I started reveals significant improvements in strength, endurance, and overall well-being. In the first two weeks, I observed an increase in body weight from 71 kg to 72 kg, improved workout endurance, and increased strength, particularly in week 2. The strategies I explored throughout my journey can be applied to various aspects of my life, from academic pursuits to personal development. Additionally, I have learned to develop self-agency by researching independently and reaching out to fitness professionals for guidance.
Overall, this fitness journey has not only improved my physical health but also deepened my understanding of the mind-body connection and the importance of holistic well-being. The skills I acquired, such as discipline, goal-setting, and perseverance, will have applications far beyond my fitness routine. These ongoing benefits highlight the lasting impact this learning journey will have on me, as I continue to prioritise health and wellness in my personal and professional life.
Throughout this process, I relied heavily on key resources such as "Advanced Sports Nutrition" by Dan Benardot and "Biochemistry Primer for Exercise Science" by Michael E. Houston, which provided valuable scientific insights into the effects of creatine supplementation on muscle growth and exercise performance.
My Output of Learning for this project includes comprehensive progress photos documenting physical changes over time, detailed data charts tracking strength gains and body composition changes, written reflections on my experiences and challenges, video clips demonstrating improvements in form and performance, and testimonials from fitness professionals who observed my journey. This multi-faceted approach provides a holistic view of the effects of creatine supplementation on my fitness journey.
My Output of Learning for the AIF Appraisal will include progress photos documenting physical improvements, written reflections providing context, and a video presentation. This multi-faceted approach combines visual, written, and dynamic elements to comprehensively demonstrate my growth and progress towards my Learning Goal in AIF.