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 :-)….
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.
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……
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!
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!
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)
San Diego’s ‘Best’ Outdoor Fitness Bootcamp Class
San Diego Bootcamp, Group Fitness Class, Personal Training, Youth Fitness
Mid-50’s…Strength increased dramaticallyI am 56 years young; post menopausal female; 50 pounds over weight; who has not exercised in over 25 years. When I started boot camp I had not been able to run, at all. I have arterial disease, specific to my legs, so even walking was a problem. Today, less than 90 days later, just going twice a week, Bryan has managed to not only get me running, but my strength and agility have increased tremendously. Every class I attend makes me stronger and my family has commented on the improvements made. Thanks to “Wired Fitness” and the programs they offer I now know that I can still make a difference in my life. Thank you Bryan, I will forever be grateful for your training.
I really enjoy these classes! I’ve never been one much for working out in a gym- throughout my life I’ve been a very active outdoors hiking, bicycling and swimming. I was wary about trying a bootcamp but running a full time business and keeping up with a half acre yard and home remodeling led to an out of shape body so I had to do something! Surprisingly, I really enjoy these classes. My trainer has great energy and a wonderful spirit. And I like being outside so the number of classes that Wired offers and various locations makes it easy to find a class that fits my schedule. At Wired Fitness, every class is completely different and the exercises are challenging, but fun! The variety of exercises really gets the full body and I feel great afterwards. I’ve only been going for about four weeks and have already lost 10 lbs. I’m very pleased with the results!
Pushed beyond my comfort zone…. I tried 10 Bootcamp classes about a month ago as a promotional deal and I definitely look forward to signing up for more. It’s all about what YOU put into it. I approached each class with the determination to do my personal best and I also allowed myself to be pushed beyond my comfort zone. The result is that I awakened muscles that have been asleep for a long time and I felt energetic and strong throughout the rest of the day (I went to the 6 AM class in Carmel Valley, 3x/week). I am a moderately athletic person who normally works out for at least one hour per day, 7 days a week. But even after 10 sessions of Bootcamp I could certainly feel the improvement in my core and upper body strength when participating in the other athletic activities that I like to do on a regular basis (running, swimming, biking and yoga). Overall, I felt more balanced and much stronger. If you’re into stretching out those muscles after your workout though you’ll have to do that on your own. The entire one hour session is chock-full of really intense, fat blasting and muscle building activities so you’ll have to factor in some time to stretch after class or later in the day. Thanks Bryan for all of the great workouts! I’ll be back for more.
Loving every minute of it… Going on 3 years with Wired Fitness and loving every minute of it!!! Prior to joining I had tried multiple gyms, bootcamps, and different workout routines but nothing kept me motivated enough to work out consistently on a regular basis. The challenge I get from these workouts is addicting and keeps me attending 3-4 classes a week!! Every workout is a unique experience and is constantly varied. The work outs are high intensity and the trainers accommodate every level of fitness. Three weeks ago I completed my first Triathlon and I owe it all to Wired Fitness. If it wasn’t for the energy and strength I discovered in these workouts, I would have never thought capable of achieving such endurance. To think that 4 years ago I came off the couch from not having done any physical activity in over a decade, suffering from high blood pressure/cholesterol…to where I am now!! I’ve had the privilege of working out with every trainer at Wired Fitness and have enjoyed each trainers exclusive approach! Special shot out to Amber from their Eastlake class and of course to Bryan “The Muscle Man” Schuler from Mission Bay!! Wired Fitness has a “Lifer” in me and I’m confident you will be too if you give them a try.
Best one hour workout ever!!! I’m a runner, and I go to the gym on a regular basis, but it’s nothing compared to the this boot camp. I’ve never been a group workout person, but now I can say I’m officially a fan. The trainers are great and friendly, always there to help, at least two trainers per session that has a group more than 5 persons. Bryan, Alvin and Amber are awesome trainers. Come out and try it and you will see it’s the best investment on yourself ever.
I could feel the difference immediately… I thought I was decently fit before coming to Wired Fitness, doing strength and cardio workouts on my own. But after going to Bryan’s classes for a few weeks, I could see and feel the difference his workouts made. His workouts are challenging and interesting (never boring!), and I love working out outside in beautiful San Diego with such a great group of people to support and motivate me (at a time and location that work perfectly in my schedule). Bryan comes off as a pretty tough guy, but I know it’s because he knows his stuff and wants everyone to get the results they want. So just be sure that when you sign up for a class, you show up on time and give it your best, and you’ll see results!
Service Second to None! I believe it time to give a review for Wired Fitness as I have been attending the classes on and off for almost five years now. I initially found Wired Fitness through a Daily Deal. I was skeptical of daily deals in general as I had been unhappy with similar services offered in the past. I did my homework and read up on the company through Yelp reviews. I was relieved to see the positive comments for all of the trainers. Long story short I purchased the deal and have never stopped attending. Each instructor has their own style and routines and I believe you find your favorite and find your place within the group. Most of the long time clients are friendly and approachable to try to help the new members as much as possible. When you are a new student motivation is a tough thing to come by when it is so easy to quit. Bryan and Amber have always been first to step up and try and help with form and critiques for a better form or posture. They are receptive to issues brought to their attention, if you bring it to their attention. Example would be I had injured my groin and worked with the trainers when I needed to modify the exercise as to not prolong the injury. Not once can I think of did I receive anything but the most personal care and input. As I stated during 3 years I have been with them I have tried other “boot camp” classes and fitness programs but I keep coming back. To me their service to their clients is second to none. They push, cheer, consul and motivate to the best of their ability. Fact is it comes down to you and your willingness to endure a little discomfort in your muscles while your body adjusts to a new feeling. You can be in shape, out of shape and somewhere in the middle and their workouts will push you and your limits! I would and do recommend them every chance I get!
Challenging my body in ways I couldn’t do on my own.I signed up for Wired Fitness Bootcamps in March 2012 through a Groupon deal because I was bored of my gym workouts. The bootcamp classes got me outside and challenging my body in ways I could not do on my own. Ten months later I am still attending classes weekly; this bootcamp continues to push my body’s limits in ways I did not think were possible. I am now preparing for my wedding and I wouldn’t trust results to any other program or trainer. Bryan is the best trainer to push me to where I want to be. Wired Fitness is a great program for those who want a challenge and want results.
This Workout Will Kick Your Butt! Bootcamp isn’t for everyone. These classes are challenging and hard. Even if you think you are in shape, if you go to the gym regularly, you will be surprised at how tired you get in these classes. But don’t give up! If you stick with it your endurance will build and you will see results. Personally, I love group classes. They motivate me and push me to work harder. Some people, my husband included, prefer to work out alone. That’s totally fine, and in that case, bootcamp may not be for you. But if you are looking for a workout that is different and will kick your butt, give it a try! Hopefully you will love it as much as I do….2 years later!
I’m Addicted! As I go on my third year with Wired Fitness I can honestly say I AM ADDICTED! When I first started the classes I had not done any type of physical activity since I had my first son 9 years ago and was still carrying around the baby weight. In just a few short months the pounds and inches melted off. All 20 of them! Since then I have had my second son and was able to maintain my works out through my 5th month of pregnancy. When I came back to the classes 8 weeks after having my son it was difficult but the trainers catered to my needs and were able to help me lose all of my pregnancy weight in 3 months!! I’m in better shape now than I have ever been. All the trainers are great and cater to every level of fitness. A special shot out to Amber at Eastlake who always keeps me motivated and challenged 🙂