Here are 12 reasons you shouldn't live another day without hitting the weights:
1. You'll lose 40 percent more fat.
If you think cardio is the key to blasting belly fat, keep reading: When Penn State researchers put dieters into three groups—no exercise, aerobic exercise only, or aerobic exercise and weight training—they all lost around 21 pounds, but the lifters shed six more pounds of fat than those who didn't pump iron. Why? The lifters' loss was almost pure fat; the others lost fat and muscle.
Other research on dieters who don't lift shows that, on average, 75 percent of their weight loss is from fat, while 25 percent is from muscle. Muscle loss may drop your scale weight, but it doesn't improve your reflection in the mirror and it makes you more likely to gain back the flab you lost. However, if you weight train as you diet, you'll protect your hard-earned muscle and burn more fat.
2. Your clothes will fit better.
Research shows that between the ages of 30 and 50, you'll likely lose 10 percent of your body's total muscle. Worse yet, it's likely to be replaced by fat over time, says a study. And that increases your waist size, because one pound of fat takes up 18 percent more space than one pound of muscle.
3. You'll burn more calories.
Lifting increases the number of calories you burn while your butt is parked on the couch. That's because after each strength workout, your muscles need energy to repair their fibers. In fact, researchers found that when people did a total-body workout with just three big-muscle moves, their metabolisms were raised for 39 hours afterward. They also burned a greater percentage of calories from fat compared with those who didn't lift.
Lifting gives you a better burn during exercise too: Doing a circuit of eight moves (which takes about eight minutes) can expend 159 to 231 calories. That's about what you'd burn if you ran at a 10-mile-per-hour pace for the same duration.
4. Your diet will improve.
Exercise helps your brain stick to a diet plan. University of Pittsburgh researchers studied 169 overweight adults and found that those who didn't follow a three-hours-a-week training regimen ate more than their allotted 1,500 calories a day. The reverse was also true— sneaking snacks sabotaged their workouts. The study authors say both diet and exercise likely remind you to stay on track, aiding your weight-loss goals.
5. You'll handle stress better.
Break a sweat in the weight room and you'll stay cool under pressure. Scientists determined that the fittest people exhibited lower levels of stress hormones than those who were the least fit. Another study found that after a stressful situation, the blood pressure levels of people with the most muscle returned to normal faster than the levels of those with the least muscle.
6. You'll be happier.
Yoga isn't the only Zen-inducing kind of exercise. Researchers found that people who performed three weight workouts a week for six months significantly improved their scores on measures of anger and overall mood.
7. You'll build stronger bones.
As you age, bone mass goes to pot, which increases your likelihood of one day suffering a debilitating fracture. The good news: A study found that 16 weeks of resistance training increased hip bone density and elevated blood levels of osteocalcin—a marker of bone growth—by 19 percent.
8. You'll get into shape faster.
The term cardio shouldn't describe only aerobic exercise: A study found that circuit training with weights raises your heart rate 15 beats per minute higher than if you ran at 60 to 70 percent of your max heart rate. This approach strengthens muscles and provides cardiovascular benefits similar to those of aerobic exercise— so you save time without sacrificing results.
9. Your heart will be healthier.
Researchers at the University of Michigan found that people who did three total-body weight workouts a week for two months decreased their diastolic blood pressure (the bottom number) by an average of eight points. That's enough to reduce the risk of a stroke by 40 percent and the chance of a heart attack by 15 percent.
10. You'll be way more productive.
Lifting could result in a raise (or at least a pat on the back from your boss). Researchers found that workers were 15 percent more productive on days they exercised compared with days they didn't. So on days you work out, you can (theoretically) finish in eight hours what would normally take nine hours and 12 minutes. Or you'd still work for nine hours but get more done, leaving you feeling less stressed and happier with your job—another perk reported on days workers exercised.
11. You'll live longer.
University of South Carolina researchers determined that total-body strength is linked to lower risks of death from cardiovascular disease and cancer. Similarly, other scientists found that being strong during middle age is associated with "exceptional survival," defined as living to the age of 85 without developing a major disease.
12. You'll be even smarter.
Muscles strengthen your body and mind: Brazilian researchers found that six months of resistance training enhanced lifters' cognitive function. In fact, the sweat sessions resulted in better short- and long-term memory, improved verbal reasoning, and a longer attention span.
http://www.active.com/fitness/Articles/12-Reasons-You-Should-Lift-Weights.htm?page=2
This Is a great article because it hits all the major benefits of weight training in a quick and concise manner. Brian
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Tuesday, September 20, 2011
Saturday, September 17, 2011
Mark your calendars!
Next Saturday, September 24th, Joe and Molly will be at Watertown's Faire in the Sqaure...make sure to stop by and say hello and show your support for your favorite studio! Check the link below for more general info for the day events.
CM
http://www.faireonthesquare.org/
CM
http://www.faireonthesquare.org/
Wednesday, September 14, 2011
Have you heard about the new Cardio Club Challenge that started this week? If not you better get crackin'! Next time you're in the studio check out what team you are on and start logging those minutes! Don't fall behind, your team members need you!
Also, check out the trivia board and earn more miles by answering correctly. If you're not sure where to start ask your trainer. Remember more cardio means more calories burned. Good Luck Everyone! ~JC
Also, check out the trivia board and earn more miles by answering correctly. If you're not sure where to start ask your trainer. Remember more cardio means more calories burned. Good Luck Everyone! ~JC
Tuesday, September 13, 2011
How To Lose Weight By Eating More
How To Lose Weight By Eating More
The reason diets don’t work is because we associate pain with food deprivation. Diet equals hunger, and hunger is pain. How could anyone succeed on a diet when pain is the result? Luckily, there is another way. After losing 40 pounds, I can testify that it works. The trick: Eat More!
The problem with dieting is the restriction. Eat less fat. Cut out carbs. Restrict calories. Only eat cabbage soup. Yuck. Do these diets work? Maybe sometimes, but at what cost? When we restrict our diet, the body’s metabolism adjusts to starvation mode. The metabolism thinks that it’s starving, and becomes better at storing fat. This is why people gain even more weight when they come off a diet. They have effectively trained themselves to retain more fat.Instead of depriving yourself only to gain more weight, you can choose to lose weight and keep it off by eating more, and you still get to eat what you enjoy. Here’s how it works:
Think of your body as a gas tank. It can only hold so much. You are permitted to fill your tank with as much of whatever you like after you fill it with a few essentials to make sure it runs properly.
1)Fill your tank with 70% water rich foods like fruits and vegetables.
It’s too complicated to count all your food during the day, so look at each meal individually. Always fill your plate with a proportion of about three-quarters vegetables to whatever else you want to eat. Eat delicious, sweet fruits instead of deserts made of processed sugar. For breakfast, choose to fill your omelets with spinach. We are made almost entirely of water, so give yourself the gift of eating as much water rich foods as you like.
2)Eating vegetables and fruits until the cows come home isn’t always the most filling fare, so load up on high fiber and whole grain foods such as bulgar, quinoa and spelt. A bunch of great companies make pasta, bread and other products from whole grains so that you can eat more, increase your fiber and not even realize that you have reduced your intake of processed flours.
3)Eat more beans, legumes and nuts. They make great snacks, chili and stir-frys. Like high fiber grains, you will be nice and full from a diet rich in beans and nuts. Don’t be afraid to check out soy products too. Almost anything can be made from the soybean, and soy products are tastier than ever.
4)drink more water, and flavor it with lemon, lime, or juice. Add your favorite juice to seltzer. Most people consume a huge amount of their daily calories through fluids. Drinking water, seltzer and sugar-free beverages like unsweetened iced-tea will help flush your body and make it easier to digest.
Finally, don’t beat yourself up over eating food that you like such as meat, dairy or sweets, as long as you treat those items as delicacies that come once the tank is filled with quality fuel. When you eat meats or dairy, just make sure your plate is filled with green leafy vegetables, and a serving of high fiber whole grains.
Adding more of the above foods to your diet will naturally leave less room for the garbage we usually eat. This change in your lifestyle coupled with movement that you enjoy such as swimming or playing with your kids, will dramatically affect your weight, energy and quality of life.
Written on 6/04/2009 by Tommy Galan.
http://www.dumblittleman.com/2009/06/how-to-lose-weight-by-eating-more.html
I Like this Article for a few reasons. I like the analogy of the gas tank. He is right in terms of what happens when you try it eat less to lose weight. I also like the way he approaches how you should look at food, and pit falls of the traditional diet. The only thing I think should be more emphasized is protein and fat intake for both nutritional value and satisfaction you get from the meal. What do you think? ~Brian
The reason diets don’t work is because we associate pain with food deprivation. Diet equals hunger, and hunger is pain. How could anyone succeed on a diet when pain is the result? Luckily, there is another way. After losing 40 pounds, I can testify that it works. The trick: Eat More!
The problem with dieting is the restriction. Eat less fat. Cut out carbs. Restrict calories. Only eat cabbage soup. Yuck. Do these diets work? Maybe sometimes, but at what cost? When we restrict our diet, the body’s metabolism adjusts to starvation mode. The metabolism thinks that it’s starving, and becomes better at storing fat. This is why people gain even more weight when they come off a diet. They have effectively trained themselves to retain more fat.Instead of depriving yourself only to gain more weight, you can choose to lose weight and keep it off by eating more, and you still get to eat what you enjoy. Here’s how it works:
Think of your body as a gas tank. It can only hold so much. You are permitted to fill your tank with as much of whatever you like after you fill it with a few essentials to make sure it runs properly.
1)Fill your tank with 70% water rich foods like fruits and vegetables.
It’s too complicated to count all your food during the day, so look at each meal individually. Always fill your plate with a proportion of about three-quarters vegetables to whatever else you want to eat. Eat delicious, sweet fruits instead of deserts made of processed sugar. For breakfast, choose to fill your omelets with spinach. We are made almost entirely of water, so give yourself the gift of eating as much water rich foods as you like.
2)Eating vegetables and fruits until the cows come home isn’t always the most filling fare, so load up on high fiber and whole grain foods such as bulgar, quinoa and spelt. A bunch of great companies make pasta, bread and other products from whole grains so that you can eat more, increase your fiber and not even realize that you have reduced your intake of processed flours.
3)Eat more beans, legumes and nuts. They make great snacks, chili and stir-frys. Like high fiber grains, you will be nice and full from a diet rich in beans and nuts. Don’t be afraid to check out soy products too. Almost anything can be made from the soybean, and soy products are tastier than ever.
4)drink more water, and flavor it with lemon, lime, or juice. Add your favorite juice to seltzer. Most people consume a huge amount of their daily calories through fluids. Drinking water, seltzer and sugar-free beverages like unsweetened iced-tea will help flush your body and make it easier to digest.
Finally, don’t beat yourself up over eating food that you like such as meat, dairy or sweets, as long as you treat those items as delicacies that come once the tank is filled with quality fuel. When you eat meats or dairy, just make sure your plate is filled with green leafy vegetables, and a serving of high fiber whole grains.
Adding more of the above foods to your diet will naturally leave less room for the garbage we usually eat. This change in your lifestyle coupled with movement that you enjoy such as swimming or playing with your kids, will dramatically affect your weight, energy and quality of life.
Written on 6/04/2009 by Tommy Galan.
http://www.dumblittleman.com/2009/06/how-to-lose-weight-by-eating-more.html
I Like this Article for a few reasons. I like the analogy of the gas tank. He is right in terms of what happens when you try it eat less to lose weight. I also like the way he approaches how you should look at food, and pit falls of the traditional diet. The only thing I think should be more emphasized is protein and fat intake for both nutritional value and satisfaction you get from the meal. What do you think? ~Brian
Monday, September 12, 2011
Walk for Animals
Hi Everyone!
I'm sure you've all seen our signs around the studio and received our e-mails about Farm Sanctuary's Walk for Farm Animals but here is a little more information. The walk is an opportunity for those who want to stop animal abuse and help farm animals and who are concerned with the cruel and horrific practices of factory farming to take a stand in support of compassion for all! The Walks raise vital funds for Farm Sanctuary’s life-saving work and bring together thousands of people to promote kindness towards animals. When you walk, you give hope to billions of farm animals who are suffering right now on factory farms. You do not have to be a vegetarian to participate. The walk is about animals be treating fairly! The Walk for Farm Animals is a positive way to speak out on behalf of animals who cannot speak for themselves and to make a real difference in their lives.
The Walk will be held rain or shine. Dogs are welcome at this event. There will be music, delicious food, and raffle prizes after the Walk! Children's activities will include face painting (by Molly!) and a farm animal costume/stuffed farm animal "parade." The walk route is two laps around the Boston Common and the total distance is just over two miles.
•September 25, 2011
•Check-In: 9:00 AM
•Walk: 10:15 AM
•Celebration: 11:15 AM
•Early adult registration is only $15; teens register for $5; and children under 12 are FREE!
•Day-of adult registration is $35.
•Earn prizes while helping farm animals everywhere!
Fitness Together is going to have our own team so please come walk with us! If you have any questions feel free to ask me next time you're in the studio =)
-Molly
I'm sure you've all seen our signs around the studio and received our e-mails about Farm Sanctuary's Walk for Farm Animals but here is a little more information. The walk is an opportunity for those who want to stop animal abuse and help farm animals and who are concerned with the cruel and horrific practices of factory farming to take a stand in support of compassion for all! The Walks raise vital funds for Farm Sanctuary’s life-saving work and bring together thousands of people to promote kindness towards animals. When you walk, you give hope to billions of farm animals who are suffering right now on factory farms. You do not have to be a vegetarian to participate. The walk is about animals be treating fairly! The Walk for Farm Animals is a positive way to speak out on behalf of animals who cannot speak for themselves and to make a real difference in their lives.
The Walk will be held rain or shine. Dogs are welcome at this event. There will be music, delicious food, and raffle prizes after the Walk! Children's activities will include face painting (by Molly!) and a farm animal costume/stuffed farm animal "parade." The walk route is two laps around the Boston Common and the total distance is just over two miles.
•September 25, 2011
•Check-In: 9:00 AM
•Walk: 10:15 AM
•Celebration: 11:15 AM
•Early adult registration is only $15; teens register for $5; and children under 12 are FREE!
•Day-of adult registration is $35.
•Earn prizes while helping farm animals everywhere!
Fitness Together is going to have our own team so please come walk with us! If you have any questions feel free to ask me next time you're in the studio =)
-Molly
Saturday, September 10, 2011
What is your favorite post-workout snack?
Overview
Before a workout, your goal is to eat nutrition-dense food that does not linger in your system. But exercising depletes glucose and fluids from your system. After your workout, refuel and recover by replacing some of the nutrients lost. A mix of protein and carbohydrates may replenish lost glucose while helping to rebuild hard-working muscles.
Whey
Replace fluids and carbohydrates lost during exercise while adding the satiety and muscle-building properties of protein by having a post-workout protein drink. Protein shakes deliver nutrients more quickly than solid food, according to Bodybuilding.com, with the protein arriving at your muscles within about 30 minutes. Whey is the top choice for protein, which includes all essential and non-essential amino acids. Drink protein shakes immediately after exercise to encourage quick muscle repair.
Yogurt and Fruit
A combination of fruit and yogurt provides your post-workout nutritional needs. Smoothies, recommended by sports nutritionist Nancy Clark in her book, "The Sports Nutrition Guidebook," are fast and easy to fix, and travel well. Blend 1/2 cup plain yogurt, 1/2 cup fruit of your choice, 1 cup fruit juice and a few cubes of ice until smooth, for 250 calories, 50 g carbohydrates, 3 g fat and 5 g protein. Add protein powder for a larger protein boost. Serve fruit mixed with yogurt, topped with nuts, for a faster after-exercise option.
Peanut Butter on Toast
With the time constraints of fitting exercise into your routine, eating a simple post-workout snack might be your best bet. Whole wheat toast spread with 1 tbsp. peanut butter packs a strong nutritional punch with 6.5 g of protein and only 175 calories, plus 3 g of fiber. If you have active children in sports, top the snack with whole-fruit spread and even picky-eaters will refuel.
Edamame
Edamame is another easy post-workout option that includes both protein and carbs all in one package. Nancy Clark says 1/2 cup of soybeans provides 11 g protein, 127 calories and contains heart-healthy polyunsaturated fat. Add frozen edamame to boiling water for a few minutes, then rinse under cold water. Add a sprinkle of kosher salt and enjoy a meat-free snack that includes all the essential amino acids needed for good health.
Garbanzos
Garbanzos alone combine carbs and protein in one handy package, too. But If creating a culinary masterpiece suits your style, remember it's best to eat within one hour of completing your workout and keep gourmet foods simple too. Make lemon garbanzo salad by quickly boiling bulgar to hydrate, then adding lemon juice, feta cheese, chopped red onion, slices of cucumber, canned chickpeas -- or garbanzos -- a little olive oil, plus salt and pepper. A 1 1/2-cup serving has more than 12 g protein and fewer than 400 calories.
Don't Forget Water
Drink two or three glasses of water two to three hours before you exercise, plus a half-cup to a cup every 15 to 20 minutes during your workout. After you finish, replenish with two or three cups of water for every pound of weight lost during exercise, says the American College of Sports Medicine.
About this Author
Allison Stevens has been writing since 1978. She has been both writer and publisher of the Calvary Christian Fellowship quarterly newsletter. Stevens has certification to teach group fitness classes and licenses to teach Zumba fitness classes. She also holds an Associate of Arts in liberal arts from Golden West College.
Read more: http://www.livestrong.com/article/506479-5-great-post-workout-foods/#ixzz1XZ1vVGjm
Before a workout, your goal is to eat nutrition-dense food that does not linger in your system. But exercising depletes glucose and fluids from your system. After your workout, refuel and recover by replacing some of the nutrients lost. A mix of protein and carbohydrates may replenish lost glucose while helping to rebuild hard-working muscles.
Whey
Replace fluids and carbohydrates lost during exercise while adding the satiety and muscle-building properties of protein by having a post-workout protein drink. Protein shakes deliver nutrients more quickly than solid food, according to Bodybuilding.com, with the protein arriving at your muscles within about 30 minutes. Whey is the top choice for protein, which includes all essential and non-essential amino acids. Drink protein shakes immediately after exercise to encourage quick muscle repair.
Yogurt and Fruit
A combination of fruit and yogurt provides your post-workout nutritional needs. Smoothies, recommended by sports nutritionist Nancy Clark in her book, "The Sports Nutrition Guidebook," are fast and easy to fix, and travel well. Blend 1/2 cup plain yogurt, 1/2 cup fruit of your choice, 1 cup fruit juice and a few cubes of ice until smooth, for 250 calories, 50 g carbohydrates, 3 g fat and 5 g protein. Add protein powder for a larger protein boost. Serve fruit mixed with yogurt, topped with nuts, for a faster after-exercise option.
Peanut Butter on Toast
With the time constraints of fitting exercise into your routine, eating a simple post-workout snack might be your best bet. Whole wheat toast spread with 1 tbsp. peanut butter packs a strong nutritional punch with 6.5 g of protein and only 175 calories, plus 3 g of fiber. If you have active children in sports, top the snack with whole-fruit spread and even picky-eaters will refuel.
Edamame
Edamame is another easy post-workout option that includes both protein and carbs all in one package. Nancy Clark says 1/2 cup of soybeans provides 11 g protein, 127 calories and contains heart-healthy polyunsaturated fat. Add frozen edamame to boiling water for a few minutes, then rinse under cold water. Add a sprinkle of kosher salt and enjoy a meat-free snack that includes all the essential amino acids needed for good health.
Garbanzos
Garbanzos alone combine carbs and protein in one handy package, too. But If creating a culinary masterpiece suits your style, remember it's best to eat within one hour of completing your workout and keep gourmet foods simple too. Make lemon garbanzo salad by quickly boiling bulgar to hydrate, then adding lemon juice, feta cheese, chopped red onion, slices of cucumber, canned chickpeas -- or garbanzos -- a little olive oil, plus salt and pepper. A 1 1/2-cup serving has more than 12 g protein and fewer than 400 calories.
Don't Forget Water
Drink two or three glasses of water two to three hours before you exercise, plus a half-cup to a cup every 15 to 20 minutes during your workout. After you finish, replenish with two or three cups of water for every pound of weight lost during exercise, says the American College of Sports Medicine.
About this Author
Allison Stevens has been writing since 1978. She has been both writer and publisher of the Calvary Christian Fellowship quarterly newsletter. Stevens has certification to teach group fitness classes and licenses to teach Zumba fitness classes. She also holds an Associate of Arts in liberal arts from Golden West College.
Read more: http://www.livestrong.com/article/506479-5-great-post-workout-foods/#ixzz1XZ1vVGjm
Wednesday, September 7, 2011
Joe's First Blog!
I am really excited to start PACK Training! I witnessed my first PACK session today and it seems like a ton of fun! The best part of all is that everyone can do it together regardless of fitness level or expertise. Whether you're a stay at home parent or an athlete or anything in between; PACK training will kick your butt and make you feel great! Looking forward to getting it started in Belmont.
JC
JC
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