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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 :-)….

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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……

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Caffeine….Why Such a Bad Rap?

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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!

 

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HCG Diet Dangers!

It wasn’t long ago that a very popular doctor developed a weight loss plan that involved the hormone HCG, better known as the Human Chorionic Gonadotropin. This may sound like a mouthful, but many people thought that injections of this hormone, with a strict caloric diet would be their key to weight loss glory. The recent rebirth of this diet in today’s society reveals that there are many HCG diet dangers that most people aren’t aware of.

HCG was first prescribed as a treatment for obesity back in 1954, by Dr. A Simeons. His method consisted of prescribing patients with a strict diet of about 500 calories per day, combined with 125 units of HCG injected six days per week for eight weeks. (Whoa! Sounds fun, huh?)

This solution for obesity became more popular in the 1970’s when people displaying their love for this method took to the streets and claimed that they had experienced rapid weight loss with minimal hunger, no weakness, and noticeable loss of fat in their stomach, hips, thighs, and upper arms.

Contrary to these joyous claims, there has been recent scientific evidence that shows the hormone HCG has no effect on the treatment of obesity.

Although there have been no specific claims of HCG causing harm or weight loss in patients, it is the intense calorie-restricted diet that is the cause of most concern.

500 calories a day is like telling your body, “I don’t like you, so I’m going to punish you for making me so overweight.” This way to lose is not the answer.

If you suffer from obesity, or just need to lose weight, the best thing you can do for your body is to eat satisfying portions of foods that are well-balanced with essential protein, carbohydrates, and yes, even fat. (the healthy kind!). You definitely don’t need hormone injections of HCG to maintain successful weight loss.

Harmful diets like the HCG diet are detrimental. Why? Since your body is literally starving, it forces your body to feed off itself for energy to fuel your metabolism. This is a very disturbing fact, but it’s true.

You can still stick to a calorie-restricted diet, it just can’t be TOO restricted. In fact, Dr. A’s diet is dramatically far below the RDA’s recommendation for daily caloric intake in adults.

In order to avoid HCG diet dangers, find a diet or meal plan that contains a controlled caloric intake between 1,200-1,500 calories. This may seem a like a lot compared to Dr. A’s prescribed 500, but diets like these actually cause your body to retrain its metabolism to maintain weight loss more effectively.

So, if someone tells you that the HCG diet is the way to go, remember the simple facts: Starving your body is never the answer. Our bodies need nutrition to function, and can’t maintain successful weight loss without it.

By skipping the hormones, and eating properly balanced meals, you can avoid these diet dangers and lose weight the safe and smart way!

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Wired Fitness San Diego | Outdoor Group Personal Training Classes

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It’s hard doing it on your own, at Wired Fitness San Diego we have created a culture of motivation in our fitness bootcamp classes!  We motivate you into learning how to get fit for life and help you maintain this progress over time.  We track your progress by measurements and before and after pictures while participating in our outdoor boot camp training programs. Our convenient schedule of morning and after work classes help to ensure you can fit us in your daily routine. We suggest you attend class a minimum of three days per week, although you can participate as much as you want with our unlimited packages!  Your training journey starts with a free class or consultation.  From there your trainer will set a schedule for you based on your goals, and other activities you are participating in. 

Your program will include:

  • A constantly varying workout regimen
  • HIIT interval styled training sessions 
  • Body assessment & composition testing (Optional)
  • Personalized macro & nutrition plan (Optional add-on)

 

Online scheduling

 

San Diego’s ‘Best’ Outdoor Fitness Bootcamp Class

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 Read Reviews

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San Diego Bootcamp,  Group Fitness Class, Personal Training, Youth Fitness

I’m definitely hooked! I starting attending Wired Fitness Boot Camp in April 2012 through my Groupon purchase.  Since then I’ve been hooked on this boot camp.  Prior to this boot camp I was working out at the gym taking group classes.  I hit a plateau with my workout and I wasn’t getting any results. I was looking for a workout that would challenge and build my endurance and add more strength training.  This boot camp did exactly that for me and much more.  I have seen such a drastic change physically in just these past 8 months than I have in the last 3 years with my previous workout regimen.  I highly recommend this boot camp to anyone who is looking to challenge themselves and really work your butt off.  The trainers are very supportive and friendly.  They really motivate the class and push us to work hard.  I’m definitely hooked and I really look forward to my workouts. 
Mercy E., Carmel Valley

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