FIVE RULES FOR A FIT SUMMER!

5

FITNESS
RULES FOR A FIT SUMMER!

The absolute best way for you to get into shape this summer
is for you to commit and be willing to put in the hours at the gym and stay
disciplined with a lean and clean diet.
Plain and simple.

Here are a few suggestions on how to stay on track and give
you a slight edge:

RULE 1
– WORKOUT IN THE MORNING

This has always been a good fat loss strategy.  Exercise first thing in the morning on an
empty stomach is a quick way to burn fat.
Testosterone levels are at its peak in the morning.  High testosterone levels can enhance muscle
growth following exercise.  Training in
the morning will ensure testosterone levels are optimized for greater muscle building
results and enhanced aft loss.

RULE 2 –
RELAX

Stress causes the body to store fat – usually around the mid-section.  Stress causes the body to release a stress
hormone called “Cortisol”.  Cortisol
causes the body to burn muscle for fuel instead of fat.  A fully rested and recharged body will easily
burn more fat than a stressed body.  Get
enough sleep and stay positive mentally to avoid the daily stresses that you
may face.

RULE 3 –
CARDIO-CARDIO-CARDIO

Cardiovascular exercise is one of the best tools to burn
fat and helps you build a lean physique.
However, too much cardio may cause the body to burn muscle instead of
fat for fuel.  The less muscle tissue you
have – the slower your metabolism, and the more likely your body is to store
fat.  Make sure to add a three or four
day weight/resistance training program to your weekly training schedule.  This will help address both the muscle
building and fat burning aspect you are striving for.

 

 

RULE 4 – COMPOUND
MOVEMENTS

Multi-joint compound movements will help the body release
greater amounts of testosterone and stimulate more fat loss by the metabolic
effects it creates.  This high-intensity
type of resistance training stresses the body to a point where it causes the
body to build muscle.  The more lean
muscle the body has, the higher your metabolic rate is; therefore causing the
body to burn fat during the workout and for hours after the workout.  Exercises include squats, bench press,
barbell rows, and deadlifts.  These
exercises employ more than one muscle group forcing the body to burn more fuel
than isolation exercises.

RULE 5 –
DRINK WATER

Water aids our bodies in the waste removal process,
therefore preventing any further waste build up.  Water helps our cells rebuild and get
replaced, and the proper functioning of our metabolic process.  Metabolism is what helps our body burn fat.

I hope these five rules will help get you started on a
fitter summer.  The first step is to get
moving!  Remember one day at a time –
stay focused and work hard.  The results
will come.    Be patient and trust the
process!  Have a great summer!

Jay Raymundo

Certified Personal Trainer, Nutrition and Wellness
Specialist, Pre and Post Natal Fitness, Level 2 Fitness Kickboxing Instructor,
MMA Strength and Conditioning Coach

REFEREBCES:  DAVID
ROBINSON, INSIDE FITNESS MAGAZINE JUNE/JULY 2011

Eat and Exercise to Stay Lean

 

  

LEAN BODY MASS

 

Lean body mass burns more energy!  The amount of lean body mass affects our basal metabolic rate (the energy used when our body is at REST.)  People with a higher percentage of lean body mass have a higher basal metabolic rate – meaning they use up more calories even when they are sitting still.

Every pound of lean muscle we carry will burn an extra 50 calories a day – without doing any physical activity.

 

If our objective is to lose weight, we must increase our energy expenditure through increased physical activity and to raise our basal metabolic rate by increasing the amount of lean body mass we have.

Increasing your Lean Body Mass will raise your metabolism!

 

We can increase our lean body mass through low intensity, longer duration exercise.  Exercises that generally involve our larger muscle groups (legs, chest, back, etc.) that last approximately 30 minutes to 60 minutes – four to five times a week. A diet lower in fat will also help us increase the calorie-burning effect of food.

Starving ourselves will only burn off more lean body mass (burn muscle instead of fat) and lower our metabolism.  In the long run, this could cause us to gain weight instead of lose weight!

 

Jay Raymundo

NRG FITNESS INC.

Certified Personal Trainer

How to Build Muscle – Drink Water

Many of us walk around in a constant state of dehydration.  If our goal is to transform our physiques – dehydration is the worst state to be in!  If our bodies are dehydrated by one or two percent; our work capacity and physical exercise performance are going to be significantly compromised.  A lousy, lazy workout is going to equal lousy and lazy results.

This does not mean – drink colas and coffee to meet your hydration needs, because numerous scientific studies have shown that those who consume a 450 calorie sweetened fruit drink gained a significant amount of weight (bad weight) versus those who ate the same amount of calories with whole, clean foods. 

The ultimate no-calorie drink is water!  Drink water to meet your hydration needs.  Water is needed for your body’s metabolic and physiological systems to function optimally.  Don’t wait until you’re thirsty to drink, because by then it may be too late and you’ll be playing catch up. 

This is the result of a clean diet