Category Archives

Fitness

Are you working out TOO much?

wired fitness bootcamp exercise fatigue

If you have been trying to lose weight, you’ve probably tried exercising.  You’ve also heard me say that low intensity cardio is NOT ideal when it comes to fat loss.

You need to focus on high intensity exercise (HIIT, Bootcamp, etc…).   Today, I’m gonna bust another common exercise myth:

“You must work out every day to see results.” Have you ever fallen for this myth?

Don’t worry. Most people have at some point.  To be completely honest, this myth is really just a technique that salesmen use to sell gym memberships and exercise equipment.

Let me start by saying… this is NOT true.

You DO NOT need to exercise every day to see results.  In fact, exercising every day can actually be downright harmful.  It can make it harder to burn fat. Here’s why – Training every day doesn’t allow your body the time it needs to recover, so you end up overtraining.

What happens when you overtrain?

Fat-storing hormones flood your system!

That’s why ‘just eating less’ doesn’t work either. When you just eat less, you trigger your body’s starvation mode.

When this happens, your body does everything it can to hold onto fat… because it doesn’t know when it might get to eat again.

When you exercise too often, the SAME THING happens.  In other words, exercising every day will DESTROY your results and your chances of ever getting a flat, firm stomach.

The solution?

Try training for no more than four days a week. If four workouts per week doesn’t change your body fast, your program stinks!

Corporate Wellness Fitness Personal Training Trainers Weight loss Workout Programs0 comments

Drinking and Exercise: How Alcohol Affects Your Body

Alcohol in your system is detrimental to any kind of fitness activity (except maybe on the dance floor). Here’s how booze wreaks havoc on your regimen.

1. Slower Recovery Hard workouts drain the glycogen stores (carbs stored in the liver and muscles) and leave your muscle tissue in need of repair. “Pouring alcohol into your system as soon as you finish stalls the recovery process,” says Tavis Piattoly, R.D. High levels of alcohol displace the carbs, leaving your stores still 50 percent lower than normal even eight hours later, according to one study. Sip or snack on a combo of muscle-repairing protein and carbs (think low-fat chocolate milk or peanut butter on whole-wheat crackers) before tipping back.

2. Packed-On Fat When booze is on board, your body, besides having to deal with the surplus of calories, prioritizes metabolizing the alcohol over burning fat and carbs. Alcohol also breaks down amino acids and stores them as fat. “For some reason this process is most pronounced in the thighs and glutes,” says Piattoly. “Excessive alcohol consumption really chews up muscle in those areas.” It also increases levels of cortisol (a stress hormone), which further encourages fat storage, particularly in your midsection.

3. Disrupted Sleep Boozing also blows your muscle recovery and performance by sapping your sleep. In a study of 93 men and women, researchers found that alcohol decreased sleep duration and increased wakefulness (particularly in the second half of the night), especially in women, whose sleep time was decreased by more than 30 minutes over the night. “Disrupting the sleep cycle can reduce your human growth hormone output—which builds muscle—by as much as 70 percent,” says Piattoly.

4. Depleted Water and Nutrients Alcohol irritates the stomach lining, which can reduce your capacity to absorb nutrients (the reason you have an upset stomach after a few too many), says Brian R. Christie, Ph.D.—not to mention that alcohol makes you pee. For every gram of ethanol you suck down, you pump out 10 milliliters of urine (that’s about 9.5 ounces for two beers). As little as 2 percent dehydration hurts endurance performance. And by the way, you can’t re-hydrate with a dehydrating drink (e.g., beer).

 

IS IT REALLY WORTH IT?  Read #2 again :-)….

Fitness Lifestyle Nutrition Weight loss0 comments

Low Intensity Cardio is NOT the Answer!

Low Intensity Cardio is NOT the Answer!

Do you exercise because you want to lose weight?

Well, if so, Low intensity cardio is NOT the best way to go about burning fat.

 

 Low intensity workouts are great for building endurance, but they’re not the best choice if your goal is weight loss. When your muscles have to continuously contract for 30, 45 or 60 minutes (such as the case for low intensity cardio), that energy has to come from somewhere. The body is stubborn and doesn’t want to burn fat for energy so it often times eats up your muscle instead during this type of training.  This immediately kills your metabolism and it robs your body of strength and athleticism.

 

Why should you care about your muscles?

 Because the more muscle you have, the more calories you burn, even at rest- You have to treat your hard earned muscle like GOLD- As it’s what keeps your metabolism revving.  Even if you’re goal isn’t muscle growth, you need to AVOID losing muscle just for the fat loss benefits alone!  If you lose muscle, you’re making it harder to lose weight, not easier.  One of the keys to getting ripped – for girls and guys – is exercising in a way that stimulates your metabolism, even after you’ve stopped exercising.  

 

When it comes to cardio, scientific research shows that high intensity cardio is significantly more effective than low intensity cardio.

 

Why?

High intensity cardio forces your body to keep burning fat and calories after you stop training.  Think about this for a second.  If you do low intensity cardio, you’ll burn calories ONLY during exercise.  When you stop exercising, you stop burning calories.  But imagine this…

Even AFTER you’ve stopped exercising, your body burns fat. You could be sitting on the couch, watching TV, and your body would still be burning fat and getting you lean.  That’s what happens when you do high intensity cardio.  Instead of jogging, walking or swimming for 30 to 45 minutes, do high intensity cardio.

Do short, quick circuits of body weight exercises such as jumping jacks or burpees, similar to how we put together your Bootcamp workouts.  For example, do burpees for 20 seconds, then take a 10 second rest.  Repeat the circuit 8 times.

Now – there’s important lesson coming up.  It’s about a Fat Loss Myth – “Just eat less and you’ll lose weight.” Unfortunately, it’s not that simple.In fact, this advice can be downright harmful.  Cutting calories is NOT the way to lose weight.

In a few days, you’ll find out why……

Blog Corporate Wellness Fitness Lifestyle Motivation Nutrition Personal Training Weight loss Workout Programs Youth Fitness0 comments

Caffeine….Why Such a Bad Rap?

caffeine_molecule_shirt_large-01

 

 

 

 

 

 

 

 

 

Caffeine tends to get a bit of a bad rap

that is hardly warranted when used properly.

 

Studies show consuming approximately

200mg of caffeine pre-workout can increase

the number of calories you burn by increasing

your metabolism by about 10%.

 

Other benefits of caffeine can include enhancing

your focus, awareness, energy levels, and feeling

of well being while increasing fat oxidization.

 

On top of this, caffeine has been associated

with increased strength and endurance while training.

 

Personally I know I’ve had my best workouts when

I have a good jolt of caffeine in my system.

 

Now you can’t overdue it though, as this is when

the negative aspects of caffeine can rear it’s ugly head.

 

I find the sweet spot for myself is about 300mg of

caffeine 20 minutes pre-workout. Any more than

this and I tend to get jittery.

 

I’ll almost always include my caffeine in the form

of a pre-workout supplement from Adrenalyn, AAKG, and Beta Alanine,

but caffeine in the form of pills or plain black

coffee work well too.

 

A cool thing about consuming caffeine in the form

of plain black coffee is that it has a thermogenic

effect in the body meaning it takes more calories

to metabolize the ingredients than what you’re consuming.

 

Anyway, that’s your tip for the day!

 

Fitness Nutrition Weight loss0 comments

FATGRIPZ.COM “Wired Fitness’ Best Gym Tool”

BUY YOURS HERE!

 

  • Fat Gripz are being used by thousands of athletes and military around the world, including members of the US Special Forces, teams in the NFL/MLB/NHL, top MMA fighters and top bodybuilders
  • Thick bar training with Fat Gripz immediately targets your body’s weak links – increasing muscle activation and giving you more strength and mass (see how below)
  • Fat Gripz fit virtually all barbells, dumbbells, chin-up bars and cable attachments in seconds – making the bar more than twice as thick to help you get big arms
  • Made from a military-grade high-density compound, they grip the bar like a clamp and don’t compress – even when deadlifting extreme loads
  • Immediate Impact Guarantee: You must feel the impact in your first workout or we’ll give you a full and immediate refund – no questions (we’ll even pay for shipping)

        

 

1) Why Your Body Is Only As Strong As Its Weakest Link
Discover how your grip and forearms may be holding back your whole body. Read more…

2) How Fat Gripz Can Unlock Massive Increases In Your Strength And Mass An Help You Get Big Arms

  • … without the huge cost of buying thick barbells and dumbbells. Read more…

3) Using Fat Gripz: No New Exercises, No More Time In The Gym – Just Effective Training

  • Add Fat Gripz to your existing training and you’ll feel the difference in the very first workout. Read more…

4) Who Fat Gripz Are For: See What The US Special Forces, MMA Fighters And Athletes Are Saying

  • Fat Gripz work with your existing programme and deliver real-world results – whether you’re a bodybuilder, Olympic lifter, MMA fighter or athlete. Read more…

5) “But Can’t I Just Wrap A Towel Around The Bar?” And Other Common Questions

  • Find out why the military-grade compound in Fat Gripz is more effective, more practical and safer than wrapping a towel or foam around the bar. Read more…

6) Buying Fat Gripz: Feel The Difference In Your First Workout

  • We guarantee you’ll feel the difference immediately – and you’ll see the difference within weeks. Read more…

 http://www.fatgripz.com/images/img18.jpg

 Fat Gripz

 

 

 

 

 

Fitness Personal Training Workout Programs Youth Fitness0 comments

Abdominal Fat Impacted by Lifestyle

Researchers recently found, using data gathered from the Framingham Heart Study, that study participants who followed a diet consistent with the recommended dietary guidelines and exercised regularly had less abdominal fat.

The study, which was published in Diabetes Care, followed 2,926 adults who underwent CT scans to measure abdominal fat. Exercise and healthy eating weren’t the only lifestyle factors that impacts abdominal fat. The study found that smokers had higher levels of VAT (a deep layer of fat that surrounds the abdominal organs and is linked with metabolic risk factors).

In addition, men whose lifestyle includes consuming higher amounts of alcohol had higher volume of this abdominal fat (VAT) .

While the idea that lifestyle impacts abdominal fat is nothing new, the specific type of abdominal fat that is increased by these lifestyle choices seems to be more harmful than previously thought. Authors concluded the volume of dangerous VAT can be significantly reduced when more healthy habits are adopted.

Fitness Nutrition0 comments

Cortisol & Abdominal Fat

Back in the bad old hunter-gatherer days, the human species got a lot of use out of the hormone cortisol. That’s the stress hormone activated during the fight-or-flight response, causing our blood pressure to rise and heart rate to increase.

Throw in a little adrenaline and these useful, even essential, physical adjustments made it possible for our forebears to do things like battle marauding tigers on a moment’s notice, or scoop up their offspring and flee from raging wildfire.

But in the modern world, there’s little need to either fight or flee, yet the cortisol release remains functional in the species, only now, it’s activated in response to the stressors of modern society-bad traffic, malfunctioning machinery, domestic discord-rather than natural perils or challenges to survival.

There are some real downsides to this artifact of our rugged past. Research indicates that cortisol is also associated with abdominal fat production. And without the physical release demanded by, say, wrangling an enraged wildebeest, cortisol seems to end up accelerating abdominal fat production.

For virtually anyone, this can lead to higher cholesterol levels, blood sugar levels and elevated blood pressure, all factors for heart disease. But people who are genetically prone to holding their fat stores around the middle are especially susceptible, which makes this a bigger concern for these apple-shaped people than it is for those pear-shaped individuals who tend to carry their extra on the hips and thighs.

And there is other research that shows that abdominal fat retention–distinct from lower-body fat retention–causes specific, recognizable chemical changes in the body that can ultimately lead to lowered metabolism and symptomatic cravings for sweets.

In this way, abdominal fat retention can lead to ever more weight gain, putting overweight people with a predisposition to the apple shape at a much elevated risk for disease. Add a stressful lifestyle and excess cortisol production to those factors, and you have a time-tested recipe for a heart attack.

Fitness Nutrition0 comments

March 23, 2013 …  GI JOE Promo Bootcamp!

March 23, 2013 … GI JOE Promo Bootcamp!

Free pre-screening passes to ALL that attend!  Free swag to winners of some strength contests and endurance drills we have after class.  PLUS++  The class is FREE that day so make sure you RSVP by clicking Schedule on our website, Facebook Page, or on your smartphone using the ‘Schedulicity’ app.  ONLY 50 spots available that day!!

Facebook Event Page

Events Fitness Motivation Workout Programs Youth Fitness0 comments

Workout of the Week (WOW)

Body Weight Tabata
4-6 Rounds

 

20 sec Speed Squats
10 sec rest
20 sec Burpees
10 sec rest
20 sec Mountain Climbers (keep neutral spine)
10 sec
20 sec Speed Skips (in place) (lift knee above hip)
10 sec rest
20 sec Speed Squats
10 sec rest
20 sec Burpees
10 sec rest
20 sec Mountain Climbers (keep neutral spine)
10 sec
20 sec Speed Skips (in place) (lift knee above hip)

Corporate Wellness Fitness Locations Motivation Personal Training Workout Programs0 comments

Wired Fitness Workout of the Week (30-Minute Fat Blast)

  • 20 Bulgarian Squats (10 each leg)
  • 20 Deep Squats
  • 20 Walking Lunges (10 each leg)
  • 20 Wall Hops 
  • 10 Pull Ups or Reclined-Pulls or 20 Band Rows
  • 15 Tricep Bench Dips
  • 20 Thumb Up ‘X’ Supermans
  • 15 Wide-Close-Diamond Pushups
  • 30 Second Plank

3 Rounds, fast tempo with good form!  After 1st round, perform 60 Mt. Climbers.  Upon completion of the 2nd round, 30 Sumo Jacks.  Finally at the completion of round 3 push to complete 30 Squat Thrust Jumps.  This is a great 30-minute Fat Blast!

We sell a 5 Set Resistance Band Set for sale for $25 (comes with door anchor and carry bag)

Featured Fitness Workout Programs0 comments