Takes Weights to lose Weight!

     When it comes to strength training there are some false perceptions out there…  “I can’t lift heavier weight because I’ll get bulky,” or how about this one… “I’m just going to lift lighter weight for more repetitions to tone up.”  Sorry to say if you believe and are following the methods of these quotes then you are most likely off the track to your goals.   I know, that just blew your mind!  It’s cool though I’ll explain.

       “I can’t lift heavier weight because I’ll get bulkly.”  This is a messed up statement on so many accounts, especially if you are female and not a steroid user.  First off, it takes a tremendous amount of testosterone in the body to even give an opportunity to produce bulky muscles, far more than any woman could produce naturally.  Second it takes a high calorie intake to produce bulky muscles, typically above 3500 calories/day.  Finally a normal “bulking” strength training routine is 5-6 days/wk for 90min.

        “I'm just going to lift lighter weight for more repetitions to tone up.”  Performing a few extra repetitions on a weight training exercise is not significant enough to burn extra fat and may in effect burn less fat. If intensity is compromised, less fat may be burned when light weight is used with high repetitions.  With strength training the idea is to boost your metabolism, increase fat oxidation and growth hormone in your body to burn more fat; lighter weight does NOT achieve this result.

         Now let’s discuss why you should push aside those light weights and step up to those heavier dumbells or kettlebells.  The obvious answer is heavier weight increases the intensity of your workout and therefore increases your caloric burn.  Above this heavier weight can stimulate higher metabolism, increased fat oxidation and release more growth hormone (helps burn fat) in the body.  Think of it this way…higher weight increases strength, strength increases intensity, intensity increases metabolism, metabolism regulates body fat….BAM, again just blew your mind!

        Next time you’re in Boot Camp, grab the next size kettlebells up.  Even if you can’t complete the timed circuit or reps given, know you did your body justice and doing better benefit for yourself and your goals.  As a rule of thumb you should fatigue after 8-15 reps opposed to 25-50 reps.  

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Exercise Myths You Should Know About

There are some common beliefs out there that might actually be misleading you and causing you to not see the results you truly deserve.  We are going to hit up 5 common myths that can really hinder your workouts, causing frustration and complete meltdowns.  Let’s put these myths to rest and reveal the truths behind them.

 

Lifting Weights will lead to bulky muscles –

 

That’s a negative ghost rider!  Here is the story ladies, fat makes you appear bulky, not muscle.  Bulkiness appears when someone holds a higher level of intramuscular fat; so what it actually comes down to is diet and the intensity at which you train.  If you follow a specific meal plan focusing on quality lean proteins and complex carbohydrates while your training routine incorporates high intensity strength and aerobic training then your body will be leaner and tighter.  If your diet is here or there and all you do is machines at your local gym then expect the extra fat on your body.  If that isn’t enough for you, know this, testosterone leads to muscle development and men have 20 to 30 times the amount women have giving the possibility for men to have increased muscle tissue or “bulky muscles”.

 

Crunches and abdominal work exclusively rids belly fat –

 

Nope!  Crunches and ab work will help strengthen and build muscle of the core which is very valuable because all body movements work through your center of gravity but will not shed the fat that over-lays this area. The truth is you cannot “target reduce” the fat over your abs or any other body-part at that. When you perform an exercise such as crunches, you do burn calories but this calorie deficit is taken from the body’s total fat, not just the layer over your abs. What will flatten my stomach? Following a consistent workout program consisting of high intensity strength training and aerobic exercise along with a balanced diet will help you to achieve a Tone body.

 

Machines are safer way to exercise –

 

Bogus!  Non-adjustable machines are typically built for Men approximately 6ft tall and unless you have a trainer setting up all your machines for you, adjustable machines aren’t any better.  So if the machines are not set up correctly it will automatically put you in an incorrect form causing possible injuries.  Machines also typically disengage your core by using seat backs and stabilization benches.  By only using machines you weaken your core, making the rest of your body weak and unstable.  This doesn’t seem safe at all!  The safest way to workout is with a professional that will guide you through a series of lifts that incorporate strength, balance, and core.

 

Aerobic exercise boosts metabolism for hours after workouts –

 

Incorrect, you are the weakest link!  If only this was true.  Fact is doing only Aerobic Exercise has been shown to burn an additional 20 calories for the rest of the day.  However, high intensity strength training that engages your muscles and elevates your heart rate can burn a significantly larger amount of calories long after the workout has ended; up to 36 hours post exercise.  So what is more valuable to you: a metabolism that is only elevated during cardio or one working for you an entire day?

 

More fat is burned if you exercise longer at lower intensities –

 

Wrong!  This myth drives me insane!  Everyone wants to work in the fat burning zone that is graphed on the piece of exercise equipment but this will only waste your time.  Yes, it is true in the fat burning zone your body will burn a higher PERCENTAGE of fat to carbohydrates but actually a lower OVERALL amount of fat.  Let’s break it down; say you are working in a fat burning zone and burning 6 calories a minute and burning 60% of that fat.  That’s 3.6 calories/min of fat.  Now say you are in the Cardio Zone burning 10 calories a minute at 50% fat burning.  That’s 5 calories/min of fat plus you burn a higher amount of overall calories which leads to better weight loss.  What it bubbles down to is this: exercising at a higher intensity is going to yield you better results and save you a ton of time.

 

 

Remember, knowledge is power and power drives RESULTS!

   

Protein Power

Your workout is dialed in yet you are not seeing the increase in tone of your muscles and body.  Perhaps you are not getting enough protein. Protein helps maintain lean muscle mass while utilizing fats as fuel.  Protein also helps suppress appetite. So to get all the amino fatty acids (what makes up protein), you should consume 30% of your diet as protein.  Ie.- A 1600 calorie diet for a woman would amount to 480 cals or 120 grams of protein.  So how do we get enough protein in our diet?  Simple, use these protein powered foods to fuel you:

1. Chicken/Turkey Breast - A 3 oz portion of this lean meat will net you 27 grams of protein!  Definitely a very versital protein that can be diced and thrown in salads, used in sandwiches, or as a dish itself.  Optimal meal - 3 oz of grilled chicken breast, 3 oz sweet potatos, 1 cup brocoli.
2. Egg Whites - You'll find all the protein in the white portion of the egg and virtually no fat.  Eggs are a very popular breakfast item yet you can have these at any time of the day.  Boil them up and take them on the road or scramble them and throw them in a stir fry.  Optimal meal - 4 egg whites scrambled, 1 medium apple split and filled with 1 tablespoon almond butter
3. Whey protein powder - A quick digestive protein great for when you wake up or around a workout.  Whey is processed in the body in less than 2 hours, making it the fastest working protein.  Optimal meal - 1 cup almond milk, 3/4 scoop protein powder, 1/2 cup berries, 2 teaspoons flax seed and blend.
4. Lean Ground Turkey - Sub out the beef and go to turkey.  4 oz will get you 22 grams of protein.  Ground it up and mix with vegetables or make a patty and grill up!  Optimal meal - 3 oz ground turkey mixed with 1/2 cup marana sauce topped over 2 cups spagetti squash.
5. Cottage Cheese - Full of Casein protein, this food is perfect at the end of the day to help fuel your body through the night while you sleep.  3/4 cup of this item will grab you 21 grams of protein and satisfy you for hours.  Optimal meal - 1/2 cup low fat cottage cheese, 1/2 cup sliced raw peaches, 8 walnut halves. 

Lacking enough protein could be the difference between you and your tone body.  Make sure you are supplementing enough in your nutrition.  It's recommended to do a 3 day food log and track your macronutrients (carbs, proteins, fats) to find out where you fall into as far as percentages and amounts. 

Scott Graham
Adrenaline Fitness

Super Charge Your Metabolism!

It's the beginning of the year and we made it through the holidays...barely.  We did however make it through with a few extra pounds as well from the holiday goodies and comfort foods.  So you've declared to yourself that you are ready to take those pounds of fat back off of your body but you now feel like your metabolism just turned to mush and moves at a snails pace.  Well don't fret, I got some sure fire ways to get that engine turning again and burning mass calories!

1. Strength training with limited rest.  Lifting weights helps strengthen and produce muscles that can increase your metabolism.  The secret, however, is to limit the rest inbetween sets while combining multiple exercises.  Traditional lifting methods targeting only 1 muscle group while resting inbetween individual sets are great for increasing strength but to boost the metabolism, drop the body fat, and reveal toned muscles requires stepping up your game and pushing multiple muscle groups while keeping the tempo going; exactly what you'll find in Adrenaline Fitness' boot camps.
2. Up the intensity.  It's a false perception that the body will burn more fat in a "fat burning zone".  The truth is your body stores excess carbs, not fats.  Let's break it down:  your heart rate is in the fat burning zone at 120 bpm and burns 6 cals/min with 50% being fat.  That's only 3, yes 3 cals of fat/min.  Now kick that heart rate up to 160+ bpm and burning 12-18 cals/min while 40% is fat or 5-8 cals of fat/min.  Not only do you burn way more overall calories but you are burning more fat calories as well.  In addition you are burning off much much more carb cals that otherwise be converted to body fat.  So push your body and your heart rate and you'll see your metabolism will do the same!
3. Frequency.  This works for both workouts and nutrition!  Doing 5 thirty minute workouts a week is much more beneficial than 3 one hour sessions.  This is because stressing the muscles raises your metabolism for 12-24hrs.  If you punch out the math, the more frequent workouts will maximize your metabolism more hours of the week!  On the nutrition side of things, eating 5-6 meals/snacks a day instead of traditional 3 meals will keep your body using the right systems to continue to burn fats and carbs rather than storing them.  Think of meals like coal in a steam engine, every time you throw coals on the fire you get a little more steam!
4. Play the percentages.  Meal planning does a lot for your metabolism including giving you the correct percentages of carbs, fats, and proteins to sustain your muscle and burn fat.  Over loading your body with carbs will decrease the metabolism; same thing with not getting enough appropriate fats or proteins.  Despite what many think, maintaining a certain level of fat in the diet is important towards a healthy metabolism and energy levels.
5. Eat clean, burn clean.  Focus on whole foods such as fruits, vegetables, lean meats, and omega 3 rich nuts and avoid processed things like grains, canned items, and other foods that have multiple item ingredient lists.  Rule of thumb, shop the parameter of the grocery store.  Typically you'll need very few items from the interior which are usually cereals, canned items, breads, and sugar added foods.  If you put whole foods in your body, your body's metabolism increases to properly digest and burn those calories.  Processed calories pretty much require very little work of the body and therefore converts to sugar and stores away (usually on your stomach or hips)

Follow these 5 tips and you'll be feeling your ab muscles and walking around with more bounce in your step in no time!  Please email me for questions or guiandance to get you on the right track.

Happy New Year,

Adrenaline Fitness

My Challenge to You!

As we enter this holiday season it's important to realize how much weight is gained by the average American.  Out of surveys given, American's claim to gain on average 5lbs during the holiday season!  That's quite a few pounds especially for those already carrying extra pounds they would like to lose.  This holiday weight gain is also what causes New Year's resolutions to fizzle so quickly.  Think of it this way, if you had 10 pounds to lose prior to the holidays, add 5 pounds during the holidays, you'd end up with 50% more weight to lose after the holidays!  So this is where my challenge to you comes into play!

This holiday season let's set up a series of goals to get us to the New Year with less body fat than more!  I, myself, have even dedicated and set up a plan to lose 4% body fat by the New Year.  If I can set up a plan to lose almost half of my total body fat by then, you can lose the weight as well!  Here are the points that you will need to plan and write out:

1. Set up fitness goals.  You'll have to set up a goal for November and a separate 1 for December.  Ie.  November I will attend 5 Adrenaline boot camps/week.  December I will attend 6 Adrenaline Boot camps and do 30min mod-intense cardio 2/wk.  
2. make a meal plan.  Again you should have a meal plan set up for November and another one for December.  If you are not sure how to design a meal plan, seek guidance from a professional.
3. Structure the times you cheat.  Soon we'll be starting Christmas parties, Thanksgiving left-overs, social gatherings, etc etc.  Have a plan walking in and stick to it!
4. Don't think, DO.  This sounds like a no brainer however everyone starts with good intentions but only those willing to do what others won't will get what other don't.
5. Write everything down!  Seriously!  From your goals to your food intake, write it down.  Here's a stat for you... Research recently conducted shows that people who wrote down their goals, shared this information with a friend, and sent weekly updates to that friend were on average 33% more successful in accomplishing their stated goals than those who merely formulated goals.  Boom!

So join me in going against the average and making a better, more happy you before we even hit the New Year!

Scott Graham
Adrenaline Fitness

Try Some Protein Pancakes...Yum!

Got a Magic Bullet or something equivalent?  Try this recipe for some nutritious and delicious pancakes!

Ingredients:
1/2 cup old fashion oats
3 large egg whites
1/2 cup non-fat cottage cheese

Topping:  1/2 cup frozen berries microwaved.

How to prepare:

Using magic bullet or equivalent, mill the oats to a fine powder.  In a separate container, blend egg whites and cottage cheese until fluffy.  Mix ingredients together and pour onto the griddle.  Cooks just like regular pancakes!

Nutrition facts w/fruit topping:

Fat: 2.5g
Pro: 26g
Carbs: 41g
Total Cals: 288

Nutrition facts w/o fruit topping

Fat: 2.5g
Pro: 26g
Carbs: 33g
Total Cals: 254

The Proper way to Cheat

      So you instituted a meal plan but struggle in and out with sticking to it.  Constant slips from this developed plan is called “cheating”.  So how can we turn something that has caused so many slips and setbacks to our goals into a positive thing?  Simple, with a little structure and some guidelines we can all have our chance to cheat and feel good about it.   Now don’t get me wrong, that doesn’t mean we can continue to have “cheat weekends” or grab candies from the dish at the office every time we pass it.  Cheating demands clear and precise rules, and they are as followed:

1.       Limit yourself to 1-2 meal/snack that you “cheat” on.  Avoid cheat days or weekends, limit to a chosen meal of that particular week.

2.       Limit the time allowed to cheat.  Typically I’ll allow myself 30 minutes to cheat and eat whatever I want.  Outside this time frame no more cheating, this is how setbacks occur.

 

3.       Pre-plan your cheat meal.  Determine at the start of the week which meal or time period you will institute your cheat meal.  Once determined stick to this time and don’t cheat outside of it.

4.       Don’t limit yourself during your cheat time.  This is crucial in preventing you from cheating outside of this allotted time.  If you want to eat cake, then is the time to do it.

5.       Cheating classifies all food and drink.  Going out for drinks with friends counts, so plan accordingly.  Going out for drinks one night and having your cheat meal the next is no bueno and doesn’t help your cause.

6.       Keep it “black and white”.  The more your meal plan and your arranged cheat time are structured and organized the less chance you have from slipping.  Stay away from the grey areas (ie.  Talking yourself into meals outside of the plan) because you’ll always talk yourself into slipping further.

 

Having a cheat meal every week following these rules will help keep structure to your nutrition plan, prevent from slipping, and keep you sane.  It will add consistency and prolong the length of time you can stay on the routine.  Even the most disciplined of “dieters” use this cheat method.  Take for example those who train for fitness or body competitions who need to be very lean.  To help those participants to stay on track and focused, they too will have a set cheat meal in their routine.

To get help in setting up a nutrition routine email Scott with Adrenaline Fitness