Nine Facts About Fitness

At Hybrid Fitness we are big fans of training that is efficient and effective. One of the things that has stopped folks from adopting exercise as part of their lifestyle is that they feel there just isn’t time to add anything meaninful to their already extremely busy schedules.

If you have been visitng here for a while, you should be aware that the secret is not in the quantity but the quality of effort you put forth. Check out this very interesting series of articles featuring Nine Facts about Fitness. Of special importance to me are numbers 2 & 4. Notice that these two sections clearly support what I have been saying for quite some time: “a little bit of something is better than a lot of nothing”. Pay close attention to the recommendations for strength training in section 4.

So stop making excuses and add some brief, intense and infrequent bouts of quality exercise to your weekly schedule. I promise you will be glad you did.

http://tinyurl.com/y9s44qz

PAU for NOW

TAKU
www.hybridfitness.tv

P.S. if you want to try a workout program that requires little to no equipment and will have you in super shape in about an hour per week, check out: www.blackjackfitness.com

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Developing Quickness

Question: Can strength training improve an athlete’s quickness?

Answer: Quickness is a product of many factors, including  but not limited to (1) the amount of muscle on the body, (2) the amount of body fat, (3) the lean muscle mass to total body weight ratio, (4) skill level of the individual in question, (5) bodily proportions, (6) motivation.

One of the easiest ways to accelerate the development of quickness is to increase your lean muscle mass (up to a point) and or increase your bodies ability to produce maximal force. Increasing lean muscle mass will favorably change your ratio of muscle mass to total body weight. Once you have reached an optimal weight (the most lean muscle mass you can gain without slowing down) you should then focus on improving Mass-Specific- Force. The most effective way to accomplish these goals is through goal appropriate strength training combined with a well balanced diet.

PAU for NOW

TAKU

www.hybridfitness.tv

Eight ways to find time to exercise & get fit

By now almost everyone knows that exercise is not only good for you, but it is important for the attainment and maintenance of optimal health levels. With this being said it still amazes me how many people do not take the time to include some form of regular, daily exercise into their lives. Not only do people not make time for exercise, they expend a lot of energy and waste a lot of time making excuses for why they can’t.

Below are eight ways to find more time to exercise. I could write a paragraph (or perhaps a page) on each of these but I am going to keep this short and sweet.

1. Watch less T.V.
2. Eliminate mindless phone chit-chat
3. While you’re at it eliminate mindless texting, IMing
4. Plan ahead
5. Have a sense of urgency
6. Consume nutritious food
7. Recognize that you do have time
8. Schedule exercise into your weekly regimen

There you have it, short and sweet, just like I said. An easy way to work on these items is to start at the top of the list and work on that one concept for a week. Each week keep the previous weeks work going while you add the next item on the list to your weekly focus. By putting a small amount of effort into each one of the eight items listed above I am sure you will quickly find that you do indeed have some time in your life to exercise. The truth is if you really want to get the most out of your life; you can’t afford not to exercise.

The time is always there…you just need to find it.

PAU for NOW

TAKU

www.hybridfitness.tv

Better Organization = Better Results

When it comes to fitness and tracking your progress, it always helps to be organized.   If you take care to chart your progress and keep track of your results, you’ll likely see better long-term results.

Hybrid Fitness has been posting updates or “tweets”, as they’re called, on the social networking site Twitter for a while now.  It’s always interesting to see who you meet, what you learn and, perhaps most importantly, who wants to follow you.  One of the connections we made on Twitter is with a company called LobotoME, LLC.  Their website is www.lobotome.com.  They offer a bunch of great organizational tools, one of which is a simple, effective fitness tracking form they call “Fit ME”.  What I like about the FitMe is that they don’t overthink it.  Instead of putting in a bunch of columns, rows and categories for things you may or may not need, they keep it very basic and give you just what you need to keep yourself honest and stay on track with your diet and exercise.

Do yourself a favor and check them out.  They’ve got a bunch of other organizational tools you might find useful as well.  Things for home, office, travel, etc.

If any of our readers have a Twitter account, please feel free to follow our posts here.

Keep training hard.
Jason
www.hybridfitness.tv

How to stimulate your metabolic rate

Diet and Exercise Changes Can Affect How Your Body Uses Energy

People who participate in fitness related activities strive to build, shape and tone their bodies to achieve their goals. The primary factor affecting this change is the body’s metabolic rate.

What Is Metabolic Rate?

Your metabolic rate is the energy expended to sustain your body’s functionality. This includes the internal organs such as the heart, kidney, and stomach and all of the small cellular reactions taking place in your blood that keep your cells working so that your body can keep you alive.

Exercise

The most significant effect on metabolic rate is achieved through exercise. During moderate to vigorous activity you elevate your metabolic rate expending hundreds of additional calories. This can be accomplished by aerobic activities. The more vigorously you exercise the more calories you use per minute. Regular resistive training (weights, body weight, and medicine balls) can also help. The benefits are lower blood pressure, better endurance, stronger muscles, joints and bones. The more muscle mass you create, the more calories you burn. Every pound of muscle that you build burns an extra 50 calories of stored energy. (One pound of human fat equals 3500 calories.)

Sleep

We all know we need sleep. Apparently, good sleep helps us lose weight. Interrupted sleep increases a hormone in our bodies called “ghrelin” that increases appetite. So try and get your 6-8 hours a night. Read a book before you sleep. Practice meditation and gentle stretching before you go to bed. It can help relax you and you’ll enjoy a deep and restorative night’s sleep.

Diet

Eat small regular meals.

Eating small meals or snacks at regularly timed intervals seems to result in a slightly higher metabolism. The reasoning is that if someone eats small meals consisting of a balance of protein, carbohydrates and fats their metabolism burns energy more evenly over the course of a day. Skipping meals or making the wrong food choices can alter your metabolism making it erratic and confusing your body as to how it is to process energy. If you are changing your eating habits to eat more frequently please make sure you are not adding calories to the change.

Consume protein

It takes more calories to digest protein. A high protein diet intake may also reduce hunger. Why? Sugars in the diet (carbohydrates) stimulate the pancreas. The pancreas produces insulin. Insulin is the chemical hormone that your body produces to facilitate the uptake of sugar into our bodies. Replace high carbohydrates and empty calorie foods with proteins such eggs, fish, nonfat diary products and lean meats. The correct balance of non-meat sources such as whole grains, minimally processed, soy based foods as well as rice and beans may also create complete proteins.

Avoid restrictive dieting

Limiting caloric intake too severely can decrease your resting metabolic rate. A reaction known as the “somatic response” your body goes into energy conservation mode. In other words, it slows down to cope with the food decrease. This response creates a yo-yo response to your metabolism speeding it up and down and making it difficult for your body to kick start your energy burning center (i.e. Muscles). As illustrated before, eat small regular meals throughout the day and you’ll be more likely to burn stored energy more effectively.

Summary

Enjoy flavorful foods and small portions of food. Increase your exercise intensity aerobically and participate in regular strength training 3-4 x week, Practice these things consistently and you’ll soon see your body the way you want it to be.

Abu Pigott D.C.

www.nextlevelpersonaltraining.com

“Almost” RAW Eggs

You know those movies like Rocky, or Electra Glide in Blue, where you see the hero drink down a big gulp sized glass of raw eggs? Have you ever tried it? Drinking raw eggs is not the easiest thing to do. The texture is not the greatest and the flavor is not so great either.

Now don’t get me wrong, I love eggs. I use eggs quite a bit in my personal eating plan, they are a great source of protein as well as other important nutrients. I even use raw eggs in some of my favorite recipes. I’ll admit however that I have only actually been able to drink a glass full of raw eggs on one occasion.

Some people are afraid that raw eggs may be a source of salmonella. The secret to eating raw eggs safely is to get the freshest eggs possible and to know the source. If you are worried about getting sick but still would like to use eggs in your recipes, try using “almost” raw eggs. Almost raw eggs allow you to enjoy your eggs with no fear that they will make you sick while you still have an egg with a loose consistency for salad dressings, home made mayo, aoli etc.

Here is how you make them “almost” raw:

1. Put egg(s) out at room temperature

2. Boil water and then turn it off (leaving on burner)

3. Put egg(s) immediately in water and leave for 5-6 minutes

4. After 5-6 minutes has elapsed, empty hot water

5. Before breaking eggs run under cold water for a few seconds ( you don’t want to burn your hands)

6. Break open egg(s) into bowl or blender etc. You may need a spoon to scoop out some of the whites which may be slightly stiff.

Well there you go, an easy way to make your eggs safe and still enjoy them in your favorite recipes. Remember to check back here for more nutrition tips as well as other ideas about how to enhance your own personal eating plan.

PAU for NOW

TAKU
www.hybidfitness.tv