The Biggest Myth in Fitness

For years people have been following the advice that long, slow duration cardio is the best way to burn fat because it uses more calories from fat in our body. That's why in big mega gyms you see hundreds of pieces of cardio equipment with people slowly moving along each and every day. Unfortunately, science has disproved this myth years ago but people still continue to buy into it. But just for conversation sake, here's another study that came out last year.


Irving et al.
Effect of exercise training intensity on abdominal visceral fat and body composition.
Med Sci Sports Exerc. 2008 Nov;40(11):1863-72.

The study consisted of three groups:

1. No exercise
2. Low intensity aerobic exercise (5 days per week low intensity)
   
3. High intensity (above Lactate threshold) exercise (3 days high intensity, 2 days low)
   

The exercise groups burned the exact same calories (so exercise time was adjusted down in the higher intensity group.

At the sixteen week point the high intensity group had significantly reduced abdominal fat
The low intensity group saw no changes.

It's clear that if you want to target belly fat - a higher intensity training program works better. But here's the take home advice -- these researchers adjusted the time down in the high intensity group (so that calories burned were the same) - for example only doing 20 mins instead of 30 mins.

But that's not real world. So if you have 30 mins to train - 30 mins of high intensity work would make an even bigger difference. Because when calories burned are the same - it's more effective - you'd see an even bigger effect when the calories burned were higher.

Bottom line - train harder to target belly fat more effectively.


Here's something else to keep in mind. High Intensity exercise doesn't necessarily mean on a treadmill, elliptical or bike. Circuit training performed properly can build strength and become an interval workout at the same time. Don't believe me? I guess you'll have to try it and find out.

Happy Father's Day

Sunday it's time to take a day and wish our dad's a Happy Father's Day! Becoming a father for the first time over 2 years ago and again a little more than a year later, there is nothing quite like being a dad!

With all that being said, there is a huge problem facing the dad's of the world today. Did you know that around the age of 30 (some say as early as 25) men start to lose up to a 1/2 a pound of muscle each year. You may be thinking, what's the big deal? Well, the big deal is less muscle equals slower metabolism, more fat. less energy, lower testosterone levels, less strength, etc. etc.

If we don't do something to combat this muscle loss it's easy to see how quality of life can drastically decline over the course of 5-10-15 years.

Thankfully, there is an answer. What's the answer??? You guessed it, Resistance Training! Resistance training has been shown to not only slow the effects of muscle loss but also actually stop it!

Here's the really exciting news...Studies have also shown regardless of starting age (for example if you never did any type of resistance training until you were in your 60's, 70's etc.) you can still reduce or stop the amount of muscle loss from that time on. It is possible to actually regain and rebuild some of the muscle lost in previous years B.T. (Before Training)

So to all the dads out there, have a great day on Sunday! Relax, kick back and enjoy your day! But on Monday morning, get to the gym and start training. Your family is counting on you!

Sir...Yes Sir

Over the last few weeks, I've had a great time training and getting to know Wil Braun. Wil is the captain of his ROTC at Rochester Institute of Technology. He's leaving July 1st for Airborne training at Fort Benning and will be back in August to keep training for the Ranger challenge coming up in October.

Here's the cool thing about Wil. I'm trying to put together some of the toughest workouts I can come up with and there is no quit in this guy. He keeps going and going and going. I guess that's how you knock out 100 push ups and 97 sit ups in 2 minutes and become the captain of your Ranger Challenge team.

Anyway, I always like to share with you some of the cool stuff the people in our community are doing and we'll miss Wil when he heads down to Atlanta. Check out some pics below of last year's Ranger Challenge.

What's your function

Do you guys remember this clip from Saturday Morning cartoons?



It's a classic. Takes me way back to my early days. But here's why I like it. I want everyone to ask themselves this question, "Conjuction junction, what's your function?"


Seriously, what's your function? I learned a long time ago that to be continously motivated in the world of health and fitness it has to be about more than weight loss and looking good. It has to have some deeper meaning than that. If it doesn't, we'll just float from one fad diet and workout to another only to never make any progress.


So here's my function. I'm a husband of a wonderful wife and father to two amazing kids. I'm a son to 2 great parents and a brother to an unbelievable sister. I'm a business owner and I get to work with the best people in Carlisle and the surrounding area. People who care about themselves and their community. I'm a guy who's been blessed with some amazing friends and opportunities. These are my functions.


You may be thinking ok, great, so what's the big deal. I realized a long time ago that when I ate properly and worked out regularly (and following the right plan) and got enough rest that not only did I look my best, but I was a better husband, a better a father, friend, son business owner etc.


My anxiety levels plummeted, my confidence rose, my energy level went through the roof, my mental abilities were on point. Is this all coincidence? Nope, there is plenty of science to back it up.


So here's my challenge to you. Figure out your function and figure out if you are doing everything to be the best at it. If not, what changes do you need to make? You owe it to yourself, your family, friends and community.

Big Week 1

The 6 week challenge is off to a fast start. We've lost over 20lbs as a group during the first week and with our next weigh in coming up tomorrow, we'll see what happens next.

Not only is weight being lost, we've already seen some improvment in push-up and pull up strength. Everyone has been really dedicated to following the plan to double their push up and pull up total in 6 weeks.

Just a reminder to all those who aren't participating. This isn't rocket science. Find a good plan, stick the plan, see results. It's as simple as that! I'm really proud of everyone after the first week and anxious to see what happens next.

Train like a Warrior

Lately I've come across a show called "The Deadliest Warrior" on TV. The show basically takes a look at all the warriors in history and stages hypothetical battles between these warriors. For example, a knight vs. a pirate or a gladiator vs. a ninja. It's actually a pretty violent show so I wouldn't recommend it for everyone.


However, what's pretty cool about the show is looking at how fast, strong, powerful, agile and lean these warriors were/are. But yet, I'm positive that none of them ever performed a leg extension at their local gym or ran on an elliptical. So how did they get this way?


Simple really. They performed full body training. They ran fast, jumped high, lifted heavy and ate well (to our defense, most of these warriors didn't have to choose between a fruits and veges and Brewster's ice cream. Different time, different place)


Shows like this remind me how important it is to train the body the way it's supposed to move. All of us need to lunge, push, pull, squat, jump, run, etc. If we do that not only will we look at our best, we will also perform at our best at work or at play. We would be Everyday Warriors. (Hey, I like that...I should look at copyrights)


Here's a quick clip of my little warrior, (Engarde!)

Now That's Fast

One of our readers recently let me know that a group of boys at Carlisle High School are getting national recognition. The 4 x 800 relay team at Carlisle is currently ranked #10 in the nation. You read that correctly...the nation! Great job guys! Keep working hard and good luck in future races.

Here's a clip of them winning the District 3 4 x 800 relay.

Click Here to see speed in action

By the way, if any of you know of local athletes that are excelling in their sports, we'd love to hear about it. Email me and let me know

Green Eggs and Ham(strings)

We had a great time this weekend at our workout/breakfast combo. 21 friends and family members showed up to get a good workout and then eat a really good breakfast.

Thanks to everyone for coming, bringing food and just being you! Everyday I'm thankful to be surrounded by such wonderful people. Stay tuned for the next "circuit buffet"

Here's a quick clip of saturday's workout. Thanks again!