Tag Archives: Weight Loss

Just Look Up For Motivation

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Try running up while this guy gives you motivation he always has & always will. When we got to the Top. True spiritual awakening Tough Spotters research studies have explored the idea of taking advantage of the body’s physiological changes at high altitude as a “natural blood doping” effect. As the blood increases its red cell volume in response to a lower availability of oxygen, VO2 max also increases. Sea level performance has been shown to improve as a result Happy Days Happiness Tough Spotters World wide

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Columbus Underground Gym Italy

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Trust me it doesn’t look like much but when the Beast come out to play there beware Happy Days


Be Like Water

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A Great Sensie & man who influenced every aspect of not only martial arts but our way of life some people would say the most important thing in a fight is winning Bruce Lee always said one important thing is leaving said arena taking a lesson from your opponent. Happy Days Tough Spotters Happiness


Is This Your Idea Of A Group Workout

imageMy complete lack of focus and also my ignorance of my surroundings were both things that alcohol can cause. Alcohol and bodybuilding simply don’t mix! This article is not intended to dissuade people from using alcohol moderately, for recreational purposes, but will point out, from an athlete and a researcher’s point of view, its significant shortcomings Alcohol consumption is not something that any bodybuilder wants to get involved with because it has many adverse effects on everything we need to gain muscle- hydration, recovery, anabolism, and focus being a few examples.I know nobody would ever think of consuming alcohol directly before a workout or after one – but even having a few drinks a night or two before a workout can cause a negative impact on you. Since alcohol consumption is very hard on the kidneys, drinking will have a negative impact on your body’s hydration. Your body’s water will go to the kidneys to metabolize the alcohol when it should be used to help process other substances! Hydration is key to performance in sports or weight lifting because water is needed in all energy-creating reactions. It can take the body awhile to become re-hydrated, so I suggest if you are out drinking, have a glass of water as well, to maintain proper hydration.


Keep Those Curves Ladies & Work It Out

Katy 1 body defination

When you think of muscle you think of guys, but muscle matters for women too! Muscle = weight loss, All women should be looking to build a bit of muscle, both to look good and lose weight. If you have the basics of building muscle down but simply need a few more pointers to get you along your way, take a look at the following tips from Spotter Katy on advice for women who want to build muscle.

1. Push yourself. While you don’t want to workout too often, when you are working out, you want to make sure you cannot do one more repetition in a set because you are too exhausted. You want it to burn (this feeling is lactic acid stimulating muscle growth), leaving the next set harder to do.

2. With burn comes resistance, and with resistance comes stronger muscles and a more toned look.

3. Harness the big three exercises. The big three exercises when you build muscles include the deadlift, squatting, and the bench press. They should always be included in your workout plan in some fashion as they build strength.

4. Workout a few times a week. You should workout at a minimum of 3 times a week – that should provide more than enough exercise required by your body to build muscles. If you’re more advanced at lifting weights and have done it for a while, you have the ability to attempt maybe one or two more sessions a week – alternatively, if you’re new, start with 2 a week. If you haven’t got a workout, follow our site for workout ideas.

5. Keep it balanced, but limited. You want to focus on both cardiovascular workouts like running and biking while you try to build muscles. However, if you never want to do both extremes at once – for example, training to run a marathon while still lifting 5 times a week. It is great to mix cardio and strength training, but just don’t push each to the max at the same time.

6. Eat well (www.thepaleonurse.com).  The importance of nutrition in the fitness equation cannot be overstated.  Adopt a whole food, nutrient-dense diet that excludes all processed foods.

7. Measure body fat, not weight. If you are participating in a diet and weight loss regime and perform strength training, be sure to measure body fat – not your weight. If you’re actually gaining muscle, you will be gaining weight (pounds on the scale), even if you’re losing fat in other places on your body. Remember, weight does not equal size – it’s about how you look in the mirror, not how much you weigh!

8.  Consume healthy carbohydrates.  Instead of processed carbohydrates and grains, opt for starchy vegetables, such as sweet potatoes and squash.  Include some fruit in your diet as well.

9. Consume protein before and after workouts. Consume about 10 to 20 grams of protein less than an hour before training to help increase the muscle-building effect of training.

10. Shoot for the stars, but it might take a while. It takes a long time to send a rocket shuttle into space and to complete a mission at NASA — this analogy applies to your weight building efforts. You need to make sure to set systematic, reasonable goals for your muscle building program that you can track, progress, and meet overtime. It also needs to be said that genetic plays a role in building muscles – if your body wasn’t designed for a large frame, it’ll be harder to achieve.

Spotters, the bottom line, however, is that if you keep training you will lose weight, and you will also gain muscle and strength. It’s time for the women to get in the gym and start training with weights! Girl Power all the way Spice up your life!

If you need any advice about training with weights or muscle building for women email us toughspotgym@gmail.com  and we will answer you.


The Importance of Nutrition in the Fitness Equation

One of the common questions that we receive at the Tough Spot Gym is, “How can I lose weight and get in shape?” (Or one of the many variants thereof- “What’s the fastest way I can lose 10 lbs?”, “How can I slim down my hips and thighs?”, “How can I lose the post-baby weight?”, “How can I reduce fat and build muscle?”, etc.).  Our philosophy at the Tough Spot Gym is that each person is unique and what works for one person may not be the right formula for another individual.  However, although the specifics may differ for each person, many may be surprised to learn that the fitness hierarchy does not actually start with physical activity- the cardio, the cross-training, and the weight-lifting.  Whether your fitness goal is weight loss, muscle gain, sports performance improvement, or chronic disease symptom reduction, one common factor is absolutely essential to your success…NUTRITION.
The importance of nutrition in the fitness equation cannot be over-emphasized.  It is simply impossible to out-train a poor diet.  No amount of time spent pounding the treadmill or hoisting the weights will be able to catch up with excessive amounts of hydrogenated fats, processed sugars and carbohydrates, and additives in your diet (or equally as devastating severe calorie restriction or malnutrition that is caused by many popular “diet” plans).  In the health and fitness world, this is sometimes referred to as the “80/10/10 Rule”.  It is estimated that for the average person, what you put into your mouth accounts for about 80% of your body’s appearance.  The remaining part of the equation is impacted by exercise (10%) and genetics (10%).

In our practice, we have seen rare exceptions to the 80/10/10 rule and the impact of nutrition on fitness goals is certainly irrefutable.  The proper combination of foods and timing of meals ensures that the body has the vitamins and nutrients it needs to function optimally,  increase the metabolism, and recover faster from workouts.  It is important to note that “healthy nutrition” does not equal “diet”.  Research shows that diets simply don’t work long-term.  Furthermore, many diets are actually unhealthy because they don’t provide the body with varied nutrients and they usually contain highly processed ingredients preservatives, and chemical additives.

Our nutrition philosophy is fairly simple- fuel your body with real, whole foods that are as close as possible to their natural form.  As inspired by the words of Michael Pollen (a nutrition journalist), if your great-grandmother wouldn’t recognize it, don’t eat it!  At each meal, combine protein, carbohydrates (only those that are properly prepared), and healthy fats.  For the macronutrient composition, most people should obtain approximately 40% of their total caloric intake from carbohydrates, 30% from protein, and 30% from fats.


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.


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