More Complex Movements Burn More Calories
This past month a colleague of ours and fellow Results Fitness Biz Mastermind Member Josh Henkin of Ultimate Sandbag Training released the results of small study he recently did. He looked at 3 different exercises that are typically used for metabolic conditioning (burning fat), a kettlebell two handed swing, the rope, and a sandbag rotational lunge and then measured calories burned and average heart rate.
The results found that the kettlebell swing burned 53 calories for 100 reps as fast as possible and an average heart rate of 121 beats per minute. The rope (both hands up and down) burned 45 calories for 200 reps as fast as possible and had an average heart rate of 125 beats per minute. And the sandbag rotational lunge burned 83 calories for 50 reps to each side and had an average heart rate of 141 beats per minute.
While all of these exercises are more effective fat loss tools than aerobics we can see that the more complex and exercise is the more calories will be burned once the movement is mastered.
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What Our Members Say!! - watch a short testimonial by clicking here
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Need A Speaker? We are currently looking for opportunities to speak in our local community and would love to speak to your group! It interested contact Tammy at 724-934-2000 or tammy@definedfitnesswexford.com
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Ready To Lose 2 Jeans Sizes in ONLY 8 Weeks!! Get started today with a 30-Day Trial Membership for only $89 call 724-934-2000.
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Steelers Friday's - every Friday until the end of football season where you Steeler (or favorite team - if not the Steelers) jerseys and t-shirts to show you love for your team!
Thursday, September 29, 2011
Friday, September 23, 2011
Defined Fitness Wexford Tip of the Week #46
Eat your eggs for breakfast!
A 2008 study found that an egg breakfast compared to a calorie matched bagel breakfast for 8 weeks resulted in 65% greater weight loss, 34% greater reduction in waist circumference, and a 16% greater reduction in percent body fat. (Int J Obes (Lond). 2008 Oct; 32(10):1545-51. Epub 2008 Aug 5. Egg breakfast enhances weight loss. Vander Wal et al.)
In addition, it has also been found that eating a breakfast containing 30 grams of protein results in greater fat loss than eating less than the 30 grams.
What we are seeing is that protein is keeping you fuller longer than if you are eating carbs. Traditional breakfast foods have all been heavily carb based things such as doughnuts, bagels, cereal, and even the new high protein cereals really aren't that high, they are just higher than regular cereal.
Starchy and carb based foods spike your blood sugar levels, which helps to get you going in the morning - which is why doughnuts, bagels, and sugary cereals have become so popular - but they don't keep you full and in a few hours you are hungry again.
To start your day off with a high protein fat loss promoting breakfast, try the following:
3 eggs scrambled with 1/4 cup diced peppers
1 slice whole wheat toast (we still want some starch/carbs at breakfast, just not making up the majority of the calories)
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What Our Members Say!!
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Need A Speaker? We are currently looking for opportunities to speak in our local community and would love to speak to your group! It interested contact Tammy at 724-934-2000 or tammy@definedfitnesswexford.com
=============
Ready To Lose 2 Jeans Sizes in ONLY 8 Weeks!! Get started today with a 30-Day Trial Membership for only $89 call 724-934-2000.
=============
Steelers Friday's - every Friday until the end of football season where you Steeler (or favorite team - if not the Steelers) jerseys and t-shirts to show you love for your team!
A 2008 study found that an egg breakfast compared to a calorie matched bagel breakfast for 8 weeks resulted in 65% greater weight loss, 34% greater reduction in waist circumference, and a 16% greater reduction in percent body fat. (Int J Obes (Lond). 2008 Oct; 32(10):1545-51. Epub 2008 Aug 5. Egg breakfast enhances weight loss. Vander Wal et al.)
In addition, it has also been found that eating a breakfast containing 30 grams of protein results in greater fat loss than eating less than the 30 grams.
What we are seeing is that protein is keeping you fuller longer than if you are eating carbs. Traditional breakfast foods have all been heavily carb based things such as doughnuts, bagels, cereal, and even the new high protein cereals really aren't that high, they are just higher than regular cereal.
Starchy and carb based foods spike your blood sugar levels, which helps to get you going in the morning - which is why doughnuts, bagels, and sugary cereals have become so popular - but they don't keep you full and in a few hours you are hungry again.
To start your day off with a high protein fat loss promoting breakfast, try the following:
3 eggs scrambled with 1/4 cup diced peppers
1 slice whole wheat toast (we still want some starch/carbs at breakfast, just not making up the majority of the calories)
============
What Our Members Say!!
=============
Need A Speaker? We are currently looking for opportunities to speak in our local community and would love to speak to your group! It interested contact Tammy at 724-934-2000 or tammy@definedfitnesswexford.com
=============
Ready To Lose 2 Jeans Sizes in ONLY 8 Weeks!! Get started today with a 30-Day Trial Membership for only $89 call 724-934-2000.
=============
Steelers Friday's - every Friday until the end of football season where you Steeler (or favorite team - if not the Steelers) jerseys and t-shirts to show you love for your team!
Friday, September 16, 2011
Defined Fitness Wexford Tip of the Week #45
This past month MSN released at study headlined "Jogging Beats Weight Lifting for Losing Belly Fat: Study" the findings claimed that 196 participants were placed in one of two groups jogging or weight lifting and participants did this for 8 months. The jogging group did 12 miles per week at 80% heart rate. The weight training group did 3 sets of 8-12 reps 3 times per week (they did not mention how many exercises or what type of exercise, but we dug deeper and found the actually research and what was used!) The results found that the jogging group burned 67% more calories than the resistance training group.
But, here's the rest of the story!
1. This was a machine based weight training program that placed participants seated on a machine doing isolated single-joint exercises. Not what we espouse here at Defined Fitness, which is a multi-joint total body approach and nothing is done seated.
2. It's not because of resistance training that participants showed no results in 8 months, it's a sign that a machine based program does not work.
3. The jogging group burned 67% more calories than the resistance training group. What has been overlooked by most in the industry here, researchers and trainers alike, is that current caloric expenditure is only measured from the standpoint of the aerobic system, not from the standpoint of the anaerobic system, which is the system used when weight lifting. Basically, it's like comparing apples to oranges.
In 2005 research Christopher Scott published his study, Misconceptions about Aerobic and Anaerobic Expenditure. J Int Soc Sports Nutr. 2005 Dec 9;2:32-7. He found that when caloric expenditure was measured using the anaerobic system it was much, much greater than the calorie burn measured by using the aerobic system. If both energy systems caloric burn was measured for each activity the jogging group would be no where near 67% higher than the resistance training group. In addition the jogging group was doing pretty intense exercise (12 miles at 80% heart rate), much more intense than the machine based weight training program. Intensity has always been shown to correlate with fat loss.
In addition, EPOC (the number of calories burned after exercise) was not measured either. 2002 research has shown that after a workout similar to what we do here at Defined Fitness resulted in an elevated metabolism for 38 hours. And no elevated rate after was found after the completion of aerobic exercise. So after resistance training participants continued to burn calories from their workout for the next day and a half, while after completing aerobic exercise the calories burned from exercise stopped. Also, a 1999 study found that this type of specific resistance training program increased fat loss by 35% over diet and aerobic training.
The take away from the MSN study is that hard intense cardio at 80% max is better than easy, poorly designed machine based resistance training.
However, that is not what we do here at Defined Fitness. Our clients are put on a challenging program that involves total body movements with heavy weight and appropriate, but limited rest. In our current files we have close to 100 studies showing resistance training to be more effective than aerobic training. This is the first study to show the opposite.
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What Our Members Say!!
"Before coming to Defined Fitness I had tried other gyms, but never received much attention or direction from their personal trainers. When I first joined Defined Fitness I was skeptical because of my past experiences. However, after working with one of the fitness coaches at Defined Fitness I've lost 15 pounds and can finally do push-ups! Also, I had never worked up a sweat before when working out and honestly believed that I just couldn't sweat. Thanks!" - Maggie L.
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Need A Speaker? We are currently looking for opportunities to speak in our local community and would love to speak to your group! It interested contact Tammy at 724-934-2000 or tammy@definedfitnesswexford.com
=============
Ready To Lose 2 Jeans Sizes in ONLY 8 Weeks!! Get started today with a 30-Day Trial Membership for only $89 call 724-934-2000.
=============
Missed Last Night's "Rock Your Jeans" Kickoff? Here is the presentation: http://www.youtube.com/watch?v=PLXT2jjI5Y0
www.DefinedFitnessWexford.com
But, here's the rest of the story!
1. This was a machine based weight training program that placed participants seated on a machine doing isolated single-joint exercises. Not what we espouse here at Defined Fitness, which is a multi-joint total body approach and nothing is done seated.
2. It's not because of resistance training that participants showed no results in 8 months, it's a sign that a machine based program does not work.
3. The jogging group burned 67% more calories than the resistance training group. What has been overlooked by most in the industry here, researchers and trainers alike, is that current caloric expenditure is only measured from the standpoint of the aerobic system, not from the standpoint of the anaerobic system, which is the system used when weight lifting. Basically, it's like comparing apples to oranges.
In 2005 research Christopher Scott published his study, Misconceptions about Aerobic and Anaerobic Expenditure. J Int Soc Sports Nutr. 2005 Dec 9;2:32-7. He found that when caloric expenditure was measured using the anaerobic system it was much, much greater than the calorie burn measured by using the aerobic system. If both energy systems caloric burn was measured for each activity the jogging group would be no where near 67% higher than the resistance training group. In addition the jogging group was doing pretty intense exercise (12 miles at 80% heart rate), much more intense than the machine based weight training program. Intensity has always been shown to correlate with fat loss.
In addition, EPOC (the number of calories burned after exercise) was not measured either. 2002 research has shown that after a workout similar to what we do here at Defined Fitness resulted in an elevated metabolism for 38 hours. And no elevated rate after was found after the completion of aerobic exercise. So after resistance training participants continued to burn calories from their workout for the next day and a half, while after completing aerobic exercise the calories burned from exercise stopped. Also, a 1999 study found that this type of specific resistance training program increased fat loss by 35% over diet and aerobic training.
The take away from the MSN study is that hard intense cardio at 80% max is better than easy, poorly designed machine based resistance training.
However, that is not what we do here at Defined Fitness. Our clients are put on a challenging program that involves total body movements with heavy weight and appropriate, but limited rest. In our current files we have close to 100 studies showing resistance training to be more effective than aerobic training. This is the first study to show the opposite.
=============
What Our Members Say!!
"Before coming to Defined Fitness I had tried other gyms, but never received much attention or direction from their personal trainers. When I first joined Defined Fitness I was skeptical because of my past experiences. However, after working with one of the fitness coaches at Defined Fitness I've lost 15 pounds and can finally do push-ups! Also, I had never worked up a sweat before when working out and honestly believed that I just couldn't sweat. Thanks!" - Maggie L.
=============
Need A Speaker? We are currently looking for opportunities to speak in our local community and would love to speak to your group! It interested contact Tammy at 724-934-2000 or tammy@definedfitnesswexford.com
=============
Ready To Lose 2 Jeans Sizes in ONLY 8 Weeks!! Get started today with a 30-Day Trial Membership for only $89 call 724-934-2000.
=============
Missed Last Night's "Rock Your Jeans" Kickoff? Here is the presentation: http://www.youtube.com/watch?v=PLXT2jjI5Y0
www.DefinedFitnessWexford.com
Tuesday, September 6, 2011
Metabolic Workout
Stretching routine and metabolic workout.
Stretching routine: http://www.youtube.com/watch?v=RzDqiXrqfIg
Metabolic Workout:http://www.youtube.com/watch?v=Sp_XPMHTWac
Enjoy!!
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