Here we are beginning a new month, another chance to challenge and change our selves for the better. Strong, balanced, healthy and capable bodies are what we’re all about. And the best part? Well, because we’re focusing on High-Quality, Multi-Muscle Exercises, we will not need to work out longer to see those changes, but we will have to work out SMARTER. My “Less Is More” philosophy will be proven once again and that’s good news! First some science; OOHHHH!!! We all love science Here’s two studies that you’re gonna love: University of Virginia researcher B.A. Irving took two groups of women and had them do traditional cardiovascular exercise or smarter and shorter cardiovascular exercise. The two groups burned the same number of calories exercising, but the smarter and shorter cardiovascular exercise group spent significantly less time exercising, while losing significantly more belly fat. McMaster University researcher M. Gibala separated people into smarter and shorter cardiovascular exercise and traditional cardiovascular exercise groups. Over the course of the two-week study, the smarter and shorter cardiovascular group exercised for two-and-a-half hours while the traditional cardiovascular exercise group exercised for ten-and-a-half hours. At the end of the study both groups got the same results even though the smarter and shorter cardiovascular exercise group spent 320% less time exercising than the traditional cardiovascular exercise group. The researcher put it like this: “We thought there would be benefits, but we did not expect them to be this obvious. It shows how effective short intense [high-quality Brief] exercise can be.” The studies are clear; less is more when you get science on your side. So, now that you’re up on your scientific studies let’s talk about how we’re going to get these great results for ourselves. We’re going to exercise for less time, but with High Quality exercises that use MORE resistance to build muscle and burn more body fat. And what’s really cool is we will be exercising our muscles more deeply, which means we can exercise less often. (And the crowd goes wild!) The reason we can get away with exercising less often is because the more muscle fibers we exercise, the more time we need to recover. Think about this, If we are able to perform our workouts more than two or three times a week, we are either not working out hard or deep enough, or we’re just continuing to tear down muscle and soon will experience injury or burn out and fatigue, causing damage to our hormones and metabolism. Either way we are spending more time exercising and burning less body fat and getting less than optimal results from our fitness program. Frustration ensues. The trick is to Exercise More Muscle Fibers to Burn More Body Fat. Just as we get more results in less time by working more muscles within our body, we get even more results in even less time by working more of the muscle fibers which make up our muscles (huh?) We need to work the deeper fibers within the muscles forcefully in order to get the most benefit metabolically. When we engage these deeper muscles we incorporate more overall muscle fiber which requires a greater energy expenditure thus using more energy and stressing more muscle overall. Metabolic Resistance Training can get you results faster than the traditional cardio or even High Intensity Interval Training due to the greater muscular demand required to perform each exercise. The exercise below is a very advanced version of a Swing Squat. This will be a foundational exercise for our Group Training Sessions this month. As you watch me demonstrate it, notice how many joints are involved from the ankle, to the knee, to the hip, to the shoulder. Wow! That’s a lot of movement for one exercise. And that’s the point! Large muscles working together with resistance added for greater intensity=one of the best exercises to improve overall strength, power, and seriously challenge your cardiovascular system as well. (BURNS LOTSA FAT!) If you get a hankerin’ to try this, please, please, please do not add any weight to your squat until you can complete a deep squat with your back flat and head up. If you’re already a professional squatter than gradually build resistance with light weight to begin with and work up to heavier weight slowly. If you have any questions don’t hesitate to ask. See ya Thursday! Your Trainer
Posted on: Tue, 01 Jul 2014 00:56:26 +0000
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