Experienced Fitness

10/09/2022

This just in! Two more pieces have been added to the gym: a multi-angle bench and a Rogue Rhino belt squat. If you have lower-back issues while squatting then the Rhino is the solution: all of the benefits of barbell squats without the lower-back pain.

06/25/2022

06/25/2022

Ever try adding some chains to your lifts? They're a great way to change up the lifting stimulus and bring some variety into your training.

05/31/2022

The newest addition to the gym: a Safety Squat Bar!

11/11/2021

https://youtu.be/FS7SQKXCyM0

Have you ever been curious about low-carb dieting? You may have heard it’s either the greatest thing out there or that it’s a horrible way to eat. If so, this video is for you.

The vast majority of low-carb proponents will say that your own naturally produced insulin is the reason why one gains body fat and suffers health detriments. It’s not lack of activity or overeating; no, it’s just too much insulin in your system from all of the carbohydrates. Cut your carbohydrates back and you will reap the benefits of weight loss. Why, because your circulating insulin will be much, much lower, and storing fat will be impossible. On the flip-side, if you’re consuming complex or simple carbohydrates, you're putting your body in a non-stop state of fat storage and no matter what you do, the food you eat will be turned into fat.

The only problem is that science doesn’t support this.

Low-carb diets absolutely can work. That goes without saying. But is the low-carb diet the de facto King of all nutrition strategies? No, not at all. The current data suggest that the low-carb diet is merely as effective as all other eating strategies or even a bit worse than a low-fat diet.

Nutrition headlines were recently shaken up with a paper authored by several noted Low Carb Proponants (David Ludwig, Gary Taubes, etc) was published in the ...

10/22/2021

My newest addition just showed up: a Concept 2 Rowing machine!

10/17/2021

This study strongly implies that when you're in hypo-caloric state, increased amounts of protein not only promotes more lean mass but also helps in losing body fat.

Our results showed that, during a marked energy deficit, consumption of a diet containing 2.4 g protein · kg(-1) · d(-1) was more effective than consumption of a diet containing 1.2 g protein · kg(-1) · d(-1) in promoting increases in LBM and losses of fat mass when combined with a high volume o...

10/15/2021

It appears that the moral of the story is: in order to gain lean mass you need to have a slight calorie surplus. Five hundred appears to be a good number. If you running a negative caloric balance, you run the risk of short-changing your lean mass gains.

10/11/2021

Regular exercise can lower blood pressure, improve cholesterol levels, improve symptoms of depression, and slow down cognitive decline...just to name a few of the positive benefits.

You'll be hard-pressed to find a medical professional who doesn't recommend strength training to their patients. The older that you become, the more important it is. If you're unsure of where to start or how to approach exercise and strength training, contact me and I'll be happy to start you on the path.

Here's what to know.

10/11/2021

https://www.seattletimes.com/nation-world/why-exercise-is-more-important-than-weight-loss-for-a-longer-life/?amp=1

The study, which analyzed the results of hundreds of previous studies, adds to mounting evidence that most of us can be healthy at any weight, if we are also active enough. In terms of mortality risk, being active is better...

10/02/2021

While Chris Hemsworth didn't use BFR (blood-flow restriction) training exclusively, according to him and his trainer, they incorporated BFR training into his training to get him into tip-top shape. This technique was also used recently by top Olympic athletes in their own training.

I've been using BFR myself and with clients and it's a pretty radical departure from conventional strength training: one uses dramatically lighter weights and much higher reps along with short rest periods. This "hack" creates a metabolic environment in the muscle that tricks it into thinking it's going through a severe workout, even though the weights are incredibly light. This has incredible potential for people trying to rehab soft tissue injuries.

Chris Hemsworth said blood-flow restriction was "one of the most uncomfortable training methods I've experienced" but got his arms huge for Thor.

10/02/2021

A new study shows that strength training gives you a leg-up on burning fat and staying lean.

Findings from a new study add to growing evidence that resistance exercise has unique benefits for fat loss. Researchers found that resistance-like exercise regulates fat cell metabolism at a molecular level.