Monthly Archives: January 2013

Benefits of Kettlebell Training

kettlebellsAlthough kettlebells were originally developed in Russia for use as a farming weight in the 1700s, it is only in the last few years that they have become popular on the mainstream fitness scene.  We are long-time fans of kettlebell training at the Tough Spot Gym and we regularly incorporate them into our workouts.  To understand the benefits of kettlebell training, it is important to recognize the differences between a kettlebell and other weight training tools, such as dumbbells or  barbells.  The kettlebell’s center of mass extends beyond the hand, which allows for swinging and ballistic movements.  The offset of gravity allows for greater recruitment of both primary and stabilizer muscle groups and increases core stability.

The kettlebell is an incredibly versatile training tool.  The basic kettleball movements, such as the swing, clean and jerk, and snatch, are functional movements that mimic real-world activities and allow you to work several muscle groups at once.  Because a great deal of weight can be packed into a compact mass, the kettlebell is also portable and easy to transport when you are on the go and looking for a quick workout away from the Tough Spot Gym.  Kettlebells also make it possible to combine a great cardiovascular and strength workout by performing circuits of kettlebell exercises at high reps.

How do you incorporate kettlebells into your workouts?  We’d love to hear from you!

Academia Menega Fight Club – Aula de Muay Thai Rio De Janerio Brazil

A profile of A Muay Thai fight Club in Rio De Janerio Brazil I have been honored & priviledge to train & fight out off .

Muay Thai  is a combat martial art from Thailand that uses stand-up striking along with various clinching techniques. This physical and mental discipline which includes combat on foot is known as “the art of eight weapons” because it is characterized by the combined use of fists, elbows, knees, shins and feet, being associated with a good physical preparation that becomes a full-contact fight very efficient. The muay thai became popular in the sixteenth century, but began to be internationally distributed only in the twentieth century, when many Thai fighters won several victories over representatives of other martial arts. The sport of Muay Thai is solely governed by the International Federation of Muay thai Amateur and a professional league is governed by the World Muay thai Council.

About Your New Year Resolution

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We  understand. We  wish I had a magic solution for you and millions of others. Basically, keep doing something each day even if it is just stretching for 5-10 minutes or walking a few minutes after meals. There are many opinions on how long it physiologically takes to build a habit. For daily lifestyle changes, it may only take 3-4 weeks. For athletic movements like throwing a baseball, it may take 10,000 repetitions to get good at it. So, if you can just add in something to your world for 10 minutes a day for 3-4 weeks, you will build a habit. Then that will be able to grow to 20-30 minutes a day of NEW activity to get healthy. You have to do this IF you want to feel better, look better, and be an example to others.

About Your New Year Resolution

By week three of the New Year, the word “resolution” has left our vocabulary. Either by now you have made your resolution a daily habit and will be one of the less than 50% who actually accomplish their goal or, statistically speaking, have resorted back to your old ways. Do not feel bad, this happens every year to millions of us. Typically, 40-45% of Americans make resolutions. In fact, you are TEN times more likely to achieve a goal by making a resolution at the New Year than not – so that is the good news for those of you who started a resolution. It is NOT a waste of time. However, it is time to make it an obtainable goal

Cardio versus Strength Training for Weight Loss

weightlossThere are a lot of conflicting opinions in the health and fitness industry regarding which exercise modality is most effective for weight loss- cardiovascular (aerobic) exercise versus strength (resistance/weight) training. The weight loss law states that energy expenditure must be greater than energy intake in order for weight loss to occur. Of course, the importance of good nutrition in this equation cannot be overstated! But when it comes down to choosing which type of exercise will contribute the most to fat loss, which one is most effective?

A method of measuring energy expenditure is the amount of calories burned. When considering calories only, research shows that cardiovascular exercise burns more calories per hour than strength training. Accordingly, cardiovascular exercise is a very important part of a weight loss or maintenance regimen. Besides contributing to quick energy expenditure, cardio strengthens the heart and lungs and has numerous health benefits, including reduced risk of heart disease and some forms of cancer, increased bone density, decreased stress, elevated mood and relief from depression and anxiety, less fluctuation in blood glucose levels, protective aging effects, and many more!

While it is clear that cardiovascular exercise burns more calories per hour, the amount of calories burned after strength training is higher. In scientific terms, strength training leads to a higher exercise post oxygen consumption (EPOC). This means that strength training will lead to a higher metabolism, or amount of calories burned to maintain normal body functions, for a longer period of time than cardiovascular exercise. While the metabolism remains elevated for 30-60 minutes after a cardio workout, it will increase for up to 48 hours after strength training. It is also important to note that muscle mass itself increases the body’s resting metabolic rate (RMR). RMR determines the majority of calories burned during the day, so the more muscle mass that you have, the greater the number of calories you will burn, even when you’re not exercising. Like cardiovascular exercise, strength training also has numerous health benefits, including increased bone density and reduced risk of osteoporosis, anti-aging effects, injury prevention, and immune system boosting effects, among many others.

When it comes to weight loss, both cardiovascular exercise and strength training are critical components. The amount, intensity, frequency, and timing of cardio and strength training may vary depending on your specific goal and your fitness baseline. When designing a weight loss program, it is also important to include all of the components of fitness- cardiovascular fitness, muscle strength, muscle endurance, flexibility, and body composition.

At the Tough Spot Gym, our philosophy is that true fitness is about much more than weight loss!  We cultivate a comprehensive approach to fitness and health to help you become the best that you can be.

The Tough Spot Gym Never Give UP Happy 2013

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When things go wrong, as they sometimes will,

When the road you’re trudging seems all up-hill,

When the funds are low and the debts are high,

And you want to smile, but you have a sigh,

When care is pressing you down a bit,

Rest if you must, but don’t you quit.

Life is strange with its twists and turns,

As every one of us sometimes learns,

And many a failure turns about,

When we might have won had we stuck it out;

Don’t give up though the pace seems slow…

You may succeed with another blow,

Success is failure turned inside out…

The silver tint of the clouds of doubt,

And you never can tell how close you are,

It may be near when it seems so far;

So stick to the fight when you’re hardest hit…

It’s when things seem worst that you must not quit

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