What's up for 5:45am Fitness Camp?

We are going to start a 3 month program starting May 27th. I am very excited about this program and hope that all of you will see lots of great results.

 So this is how its going to work

1) Set a appointment to have the pre-Fitness Test completed (takes about 15 minutes)

2) Attend the 5:45am class as often as possible and work you butt off . You cannot expect awesome results if your not willing to put in the time and effort.

3) Complete workout log sheet to track your progress (I will be providing these)

4) You can check this blog or Facebook to see which workout we will be doing during the week.

More information to come so see me in class, contact me via email, text me or look me up on Facebook and get that Pre-Fit test done so you can see your progress.

So lets get going!!

In Fitness and Health
Arden Straw

Why do I perform so much Cardio Workouts But I'm Still Fat.

I often hear from people who tell me how hard they are working to get lean and toned, but they just aren't seeing results. Here's the harsh truth: the word "toned" essentially means "muscle," and you can't have tone without it.

I'm not saying cardio workouts are bad by any means. However, in some cases they can sabotage your undying attempts to get that awesome muscle tone and have your body ready for beach season.

Here are a few things to consider when gauging how much cardio you should do, as well as what kind and why.

Type

There are usually two options: long-distance, steady-state cardio, like jogging; or high intensity interval training (HIIT). HIIT can be applied to all sorts of things. It means going fast and slow for intermittent bursts, as with sprints.

This is important to consider, because too much long-distance cardio actually changes your muscle fibers. They go from fast-twitch fibers (which are stronger and bigger), to slow-twitch fibers (which are designed for endurance). This conversion makes the body a lot more efficient when you run long distances; however, your muscles are smaller and weaker, which is a bad thing if you want more muscle tone.

On the other hand, if you are doing HIIT training, you are working at a higher percentage of your max heart rate for shorter durations before you bring your heart rate down and recover. This does a few things. First, because of the higher intensities, your muscles are forced to burn carbohydrates and high energy phosphates to accomplish your quick bursts. Only type 2 fast twitch fibers typically rely on these energy sources. Remember, these are bigger, faster and more powerful muscles. Second, because your fuel source is different than steady-state running and you are forced to activate more muscles due to the explosive nature of HIIT training, your muscles won't adapt by shrinking. If anything, they are going to get bigger and stronger. Think of how a sprinter looks versus a distance runner. Get the point?

HIIT will also put you in "oxygen deficit." Basically, during the workout your body uses more oxygen than it takes in, and you burn a large amount of carbohydrates to fuel your maximal efforts. When the workout concludes, your body has to re-oxygenate, refuel and recover. This takes energy from calories. Specifically, fat calories are burned after an HIIT workout as you recover, a phenomenon known as excess post-oxygen consumption (EPOC), or the after-burn affect. This keeps your valued muscle and burns the fat around it, giving you "tone."

HIIT has proven to be a superior method for maximizing fat loss compared with moderate intensity steady-state training. Despite lower fat burn rates during exercise, fat loss is nevertheless greater over time in those who engage in HIIT versus training in the "fat burning zone"—providing further evidence that 24-hour energy balance is the most important determinant in reducing body fat.

Mode

What equipment are you using to do your cardio? Running, walking outside, treadmill, elliptical, bike, recumbent bike, stair stepper?

The mode of cardio makes a huge difference in terms of proper strength and size development in response to resistance training. Endurance running or walking has been shown to cause significantly more decrements in the development of muscle size than cycling—according to a study that compared cycling with incline walking on a treadmill (a common cardio practice in the bodybuilding community). The study found that cycling was significantly better for achieving hypertrophy (i.e., building muscle) than incline treadmill walking.

Researchers concluded that the differences are likely due to the joint angles and movements required to activate more musculature in cycling than in walking. This leads to the conclusion that doing the stair stepper and sprinting are more efficient because of a range of motion that mimics actual weight-training exercises. It also leaves us wondering: why would anyone bother with a recumbent bike unless they're coming back from an injury?

Duration/frequency

How much cardio are you doing and how often are you doing it? If you're reading this because of the title, I assume you're doing quite a bit of cardio, i.e., more than five times a week for 30-plus minutes. There's a fine line to walk here, and multiple factors need to be considered, such as: how often are you doing cardio and what type are you doing?

As I said earlier, too much steady-state cardio changes your muscles. They become smaller and more efficient. Over time, this efficiency leaves you burning fewer calories both during and after your workout, because your overall muscle mass has gone down and your metabolism is slower because of it. More muscle equals higher calorie burn and higher metabolism.

On the other hand, if you are doing too much HIIT cardio, your body may become over-trained. If this happens, you will find it very difficult to recover and continue holding onto muscle mass while burning fat.

When are you doing your cardio? One of the big mistakes I see people making in the gym is doing cardio before resistance training. The problem is that they are  working against their bodies'  primary order of energy systems, which work more efficiently for a reason.

This means you should do cardio after resistance training. Your body uses up its stored energy during the resistance training and is then primed to burn oxygen and fat for fuel during the cardio session. If you follow this sequence, you can make the most gains and get more "bang for your buck."

Should you do cardio on an empty stomach in the morning? This topic has been debated for years. Some people claim it works wonders for them; others claim it kills their muscle gains in no time.

Both can be true. Here's why:

Protein loss is estimated at 10.4 percent of the total caloric cost of exercise after one hour of moderately intense cycling. This suggests that performing cardiovascular exercise while fasting might not be advisable for those seeking to maximize muscle mass.

Studies have also shown that during moderate to high intensity cardiovascular exercise in a fasted state—and for endurance-trained individuals, regardless of intensity—significantly more fat breaks down than the body can use for fuel. Free fatty acids that are not oxidized ultimately reform as fat cells, nullifying any fat-burning benefits afforded by pre-exercise fasting.

So there you have it. Cardio on an empty stomach is not the best idea. If you want to perform low-intensity walking, that wouldn't be a terrible idea. However, I'm not sure the extra time and work balances out with the low amount of calories you would burn. For the "chemically enhanced" bodybuilder, chances of muscle loss are on the low side, while maximizing fat burn only increases.

How much are you eating? This can make or break your progress. Eat too little and your metabolism slows, you lose muscle and you get closer to over training. Eat too much, and your caloric deficit won't be great enough to see visually.

Finally, how often are you lifting weights?  This is all over the place nowadays but it's a serious question. Lifting is just as important as cardio training for getting toned and lean. As you know by now, muscle tone = muscle. The more muscle you have, the more calories you burn, the more toned you can become. Keeping and building muscle should be your primary concern when you're trying to get lean or toned.

Recently a friend of mine who I know for a fact does a ton of cardio told me he needed to lose weight and get rid of his gut. In fact, he needed to do just the opposite. His body had become so used to aerobic activity and lighter weights that he had become "skinny fat." He needed to put on muscle.

If you fall in this category, my suggestion is to pick up some heavy weights, dial back the cardio and let your body put on some muscle. If you can put on clean muscle, your body fat percentage will go down, your gut will shrink, and you will be leaner and meaner with a higher metabolism.

So there you have it, any questions? Mix it up, change your "routine". Maybe it time to hire a personal trainer to help you put the fitness puzzle together, so lets get going!

Introducing A&D Home Watch

You have trusted Me with your fitness and nutrition now you can trust me to keep an eye on your house while your away. If your gone for a month, six months or whatever let me check up on your investment and insure that everything is ok!

A&D Home Watch services included in a standard inspection:

• Check for any exterior signs of trespassing, intrusion, vandalism, and weather damage
• Check screens, windows, window coverings for signs of damage (tears, condition, etc.)
• Remove all newspapers, phone books, flyers, business cards, etc. from front door/driveway area
• Sweep up front entry area
• Inspect landscaping and pool/spa to ensure maintenance has been completed or if it needs attention
• Run drip irrigation to ensure there are no visible leaks
• Ensure all doors and windows are secure
• Inspect interior for visual signs of pest intrusion
• Inspect interior ceilings, walls and floors for obvious water damage
• Ensure light timers are in working order and bulbs are functional (homeowner provided)
• Run garbage disposal
• Run dishwasher and washer once per month
• Run faucets, shower heads, tub spigots, toilets, ensure no visible leaking
• Add water to evaporation buckets
• Maintain interior temperatures to ensure systems are in order-84F (summer)/ 50F (winter)
• Check temperature of refrigerator and freezer
• Inspect water heater for leakage
• Attend to golf carts and vehicles as needed
• Reset alarm system upon exit, secure door lock and shut off household water at valve (unless there is a pool) upon vacating premises
• Inspections to be performed on rotating day and time schedule
• Phone/Text/Email report after visit for items needing further attention

So contact me now to get prices and to answer any questions that you may have, We are here to serve your house sitting needs.

Arden and DeAnn Straw

623-302-4944

adhomewatch@ymail.com

Do you really want those Fries?

8 Fitness Myths That You May Believe

There is no shortage of opinions on the best ways to lose weight and get into shape. Over my career I have heard some fitness myths over and over again, and still hear them today! To help decipher fact from fiction, here is some more information about eight persistent assumptions that might be holding you back.

1. It's better to use a machine. Machine-only based programs train your body in a single, linear motion. These one-dimensional forms of exercise make you more susceptible to injury. Think about it: We live in a multi-dimensional world. Completing multi-joint exercises such as weighted squats, lunges, and deadlifts will prepare your body better for real life.

2. Losing weight only happens in the gym. It takes 250,000 crunches to burn one pound of fat. I believe that 80 percent of all fitness success happens in the kitchen, not the gym. If you spend one hour (or just four percent) of your day working out, you have the rest of you day to nullify your hard work. Nothing you do in the gym is going to combat the rest of the equation when it comes to weight loss. That equation of course includes fitness, as well as diet, sleep, hydration, and stress management. 

3. You can spot reduce. This is a myth that has withstood the test of time, even after it's been reported time and again as being completely false. So I repeat, you cannot select certain places on your body to reduce fat. Crunches are not going to target the fat in your core region. Fat is burned through a combination of cardiovascular and strength training that decreases your body's overall fat content when coupled with a healthy diet. 

4. Running is the best form of exercise for weight loss. A lot of people think steady-state cardio is best form of exercise to lose weight, but strength training combined with short spurts of high intensity cardio creates more damage on your muscles and thus a better after-burn effect due to more required repair. Read: More calories burned at a faster rate, even after the workout is over.

5. Staying fit takes up a lot of time. Speaking of which, science has shown that HITT  (high-intensity interval training) really works when it comes to building muscle and burning calories in less time. Also, there are simple exercises, like jumping rope, that burn major calories in not a lot of time. (One minute of jumping rope burns 11 calories!) The long drawn-out days in the gym are over. Try one of my classes or training sessions to find out more.

6. Women will get "bulky" if they lift heavy weights. This is another misconception that I've heard many times over the years and still hear over and over again. Enough! Heavier weights will not make you bulk up and they are not just for men. Reason: Women and men are not created equal. It's cliché, but it's especially true when it comes to our biology. Testosterone is a key component to muscle building, and women have up to 20 times less testosterone than men. Because of their low levels, it's almost impossible for women to get that bulky effect.

7. You need a gym membership to stay in shape. Bodyweight exercises and workouts are all the rage lately, and for great reason. You can get a great workout more safely when you use just your body to challenge yourself than when you use a machine or equipment you may not know how to use correctly. Also, this style of exercise allows your body to work on all different planes and challenge muscles from all angles. So forget the idea that you can't get a workout if you don't go to the gym. Pull out a mat in your living room and get to work!

8. If it works for her, it's going to work for me. Everybody's body is different. I hear many people talk about a certain celebrity's favorite workout or quote someone else's trainer about a new training plan or workout they should try. However, the main reason anyone finds success in their fitness routine comes down to more than just what type of workout they're doing. It's because they've adapted it into their lifestyle, it keeps them committed, and they're comfortable with it. Find a workout that does the same for you and you will reach your goals. 

5:45AM Fit Camp Week of Nov 18th

Here we go another week to improve your fitness level, here is whats in store for this week:
1) Tuesday - Heavy Back and Biceps - Steps, risers, DB, mats and bars
2) Wednesday - HIIT full body - steps, riser
3) Thursday - Heavy Chest and Triceps - Steps, risers, DB, mats and bars
4) Friday - Legs, Core and More

Need a Massage?

Feeling sore, tired or just need some time to relax? Well sounds to me like you need a massage and I would like to take this opportunity to introduce you to Healing Oasis. I personally use this company and highly recommend them. Give them a call and set up an appointment and feel the benefits of a great massage! They offer many different types of massages and other health products.

Healing Oasis
12133 W. Bell Rd. Suite 104
Surprise, AZ 85378

623-518-6912

Make the call now!!