Tuesday, September 29, 2009

“I’m a ______________ aholic”


Take your pick, fill in the blank. This is an all too familiar quote with people today. We have learned as a society to attach the suffix aholic to any word, and that somehow makes it okay. I have heard it all, carbaholic, sugaraholic, candyaholic, chocoholic,(Just a side note, chocoholic is actually in the dictionary) whatever the vice may be, by saying this you are attempting to take away any and all responsibility or control that you have in the matter. The fact is that all of these things are just excuses that we tell ourselves to make it okay to over eat foods we know we should not.
So what is the answer? Now before I get 100 emails telling me how insensitive that sounds, let’s look at it from my point of view. I am 26 years old, 215 lbs, and tend to stay around 10% body fat. Now I am not saying that to brag, or to get any applause, rather to prove a point. I LOVE chocolate. Now I am not saying just as an attempt to relate to all of you, I really LOVE CHOCOLATE. Now is it any harder for me to resist eating a pound of chocolate each day? Did I find a magic pill that takes away my chocolate cravings? While you think about that last one, I’ll tell you the answer is NO. I know how I want to look, and feel every day of my life. I also know that chocolate, no matter how much I want it to will not help me get there. So I CHOOSE not to gorge myself on chocolate. It doesn’t mean I don’t want to, doesn’t mean I still don’t eat it from time to time, what it means is that I am in control of what I put into my body. Too many times when I use myself as an example I get responses like “Well you’re different”, or “It’s easy for you.” NO it isn’t, and I am not immune to the temptation of food either. Truth be told, normally if there is chocolate around in my house when I crave it, I will eat it. Knowing that about myself, I have found a fail proof way to make sure that I don’t let my chocolate cravings get the best of me. Now this is a great tool, and I recommend that all of you write this down and put it into practice. Here it is: I DO NOT keep chocolate in my house. If I do have chocolate, it has to be a once in a while thing, because unless I leave my house, I can’t have it.
Now each of you has the same ability to control what you put into your bodies as well. There is no scientific evidence of a “carb-gene” or “sugar-gene” or any other food gene. There is only choice, and self control. We all hear people, especially in sports talk about mental toughness. Well mental toughness is not isolated to athletics, rather applies to all aspects of life. It is the idea that you are in control of you at all times, and can help you in all aspects of your life. It means that you and you only are in control of your decisions good or bad.


Written by, Geoff Etherson BS, NASM CPT, NASM CES, NASM PES

Monday, September 28, 2009

Train Insane Fit Tips.


1. Drink plenty of water- At least half your body weight in ounces. This amount can also fluctuate depending on the amount of exercise you are doing and also hot it is. The best solution for pollution is dilution!

2. Eat high quality foods- Stay away from highly processed foods. Get plenty of fruits and veggies each day

3. Compound exercises-If exercises are not compound movements we might be wasting our time. Compound exercises include such exercises as squat to press, deadlift, lunge with rotation and tiger crawls. These a few of the favorites at Train Insane Boot Camp.

4. Stress reduction- We all have stress its normal to our daily lives however we must learn to cope and deal with stress for it can lead to excessive weight gain. Specific exercise routines can lead to a reduction in stress. Moreover proper eating habits will also help reduce overall stress levels in the body

5. HIIT training- or better known as high intensity interval training- High intensity interval training is highly effective for melting away fat and flat out delivering results. The benefit of doing this type of cardio is that it will help boost your metabolism, doing 45 to 60 minuets of cardio is a thing of the past.

Written by, Aaron Anderson BS, NASM CPT, NASM CES

REASONS I SHOULD EXERCISE TODAY.

- I will have more energy
- My posture will improve
- I will get sick less often
- I will lower my stress level
-I will live a longer happier life
- The quality of my sleep will improve
- I will set a good example for my family
- I will build a better body
- I will be more successful at my job
- I will lower my blood pressure
- I will improve my balance
- My confidence level will go up
- It will prevent me from getting cancer
- I will be more inspiring
- It will improve my quality of life
- I will make more money
- My hearing will improve
- I will improve my coordination
- My sex life will improve
- I will strengthen my bones
- I will improve my mental state
- More vitality

Written by, Aaron Anderson BS, NASM CPT, NASM CES

Wednesday, September 23, 2009

HIIT TRAINING- Super Charge Your Workout



HIIT or better known as High Intensity Interval training is the best way to maximize your cardiovascular and strength training workouts. HIIT is bouts of highly intense exercise followed by small bouts of rest. The bouts of exercise time and rest periods will vary depending on fitness level and desired adaptation. Usually it would consist of 20 seconds of intense exercise followed by 10 to 20 seconds of rest. Again this can fluctuate depending on fitness level and goal. This type of training has been shown to sky rocket the metabolism and increase RMR( resting metabolic rate) for over 24 hours. As compared to steady state cardio which may elevate RMR for a few hours.
The reason HIIT is more effective for fat loss then long duration low intensity cardio is simple. When you do a cardio session at one continuous speed you are in what is known steady state. This is where your body has adjusted itself to the intensity and begins to become efficient and tries to conserve calories, which is the exact opposite of what we want. Let me try and clear that up, think about your car and gas mileage. When driving at a consistent speed on the highway your car becomes efficient and doesn't burn as much gas( burning less calories). Now think about the gas mileage you get when you drive fast or stop and go, the gas mileage is usually worse or you burn more gas ( Burning more calories). Now with that said HIIT interval training is a must if you want Results and want them fast!. The days of doing 45 to 60 minutes of cardio are a thing of the past.

Written by, Aaron Anderson BS, NASM CPT, NASM CES