LA Fitness in Perspective


A Marine of the United States Marine Corps run...

A Marine of the United States Marine Corps runs through a creek. Original caption: "Lance Cpl. Anthony M. Madonia emerges from the water during the swimming portion of the triathlon. Marines and Sailors of Marine Security Company and the Naval Support Facility in Thurmont, Md., participated in the Catoctin Mountain Triathlon, July 20." (Photo credit: Wikipedia)

Nowadays, many people, particularly those that have certain kinds of diseases, start exercising for the sole purpose of losing weight. When the pounds do not drop as quickly or as completely as they would like, they get discouraged and give up.

If you take away any message about exercise and certain illnesses, let it be this: Even if you do not lose weight, your investment in exercise is still paying off in reduced heart disease risk and better blood glucose control.

Moreover, exercise simply makes you feel better, both physically and mentally. Your energy level will rise and the endorphins released by your brain during exercise will boost your sense of well-being. The motivating factors here is that you should never give up before you really get started. You owe it to yourself to keep going.

Hence, many people have already realized the importance of employing physical fitness for the body.

Moreover, with the advent of the Internet, information regarding these fitness centers is gradually dominating the Internet. Take for example LA fitness. It has its web site readily available, 24-hours a day, to anyone who wish to get some information regarding physical fitness.

LA fitness is a conglomeration of different fitness centers in the United States.

Since its inception in 1984, LA fitness, as the sole owner of the different fitness clubs in the U.S., has continuously operated and managed the different sports clubs in Arizona, Georgia, Florida, California, Pennsylvania, New York, Texas, Connecticut, Washington, and New Jersey.

It continues to grow and expand its territory as it plans to have 135 additional fitness centers and sports clubs in the country. It aimed to operate new techniques and services for their new markets.

Therefore, for people who wish to know why LA fitness always rings a bell, here are some of the reasons why it became as popular as it is today:

1. Commitment to service

The best thing about LA fitness is that its management and staff are committed to bring forth the kind of service that their clients deserve. They provide their clients with facilities that are totally way above the rest.

Best of all, they also modify and develop their existing fitness equipments in order to give their clients the needed satisfaction as far as physical fitness is concerned.

2. Fitness programs

Another best thing about LA fitness is that they continue to provide their customers with the right and appropriate fitness programs that would truly drive their clients to a healthier life.

They have incorporated the concepts of yoga, indoor cycling, aqua aerobics, mat Pilates, and kickboxing among others. They have also employed the utilization of sports activities as part of their health and fitness programs.

With their sports fitness, they also have their own tournaments and leagues, which foster camaraderie and sportsmanship among their members.

In turn, these additional activities provide better alternatives to those who do not wish to be constrained on aerobic activities alone.

3. Revolutionary approach in aerobics

Like any fitness centers, LA fitness has its aerobic programs as the main attraction on their program. The only difference that LA fitness makes is that they focus on utilizing revolutionary approach to their aerobics programs. This, in turn, provides their clients with a better way of losing weight and maintaining a healthy, physically fit lifestyle.

Best of all LA fitness provides optimum customer satisfaction to their clients from the very start that they enter their clubs and centers.

Indeed, staying healthy and maintaining a physically fit body is possible in LA fitness clubs.

dieting programs, fat burners, Fitness, Health club, LA Fitness, Muscle, New Jersey, Physical exercise, Physical fitness, Sport, Top Weight loss, United States, Weight, weight loss, Weight Loss Tips, weight tips

Exercising Properly


A public demonstration of aerobic exercises

A public demonstration of aerobic exercises (Photo credit: Wikipedia)

There are two main types of exercise that you can do – aerobic and anaerobic.  The first one, aerobic, means with oxygen.  Aerobic type exercise has an important distinction, it burns fat as the main fuel.

Anaerobic on the other hand, burns sugar as the main source of fuel.  Despite common myths, exercise doesn’t have to be drastic in any way to provide massive benefits.  Even if you choose light exercise, you will still burn fat.

Light exercise will clear out lactic acid, which is a waste of the body, and stimulate your cells to regenerate.  To be sure that you are burning fat rather than sugar, it’s very important to make sure that you are doing several things as you exercise.

The most important thing you can do as you exercise is breath deep.  You should always breathe in deep into your stomach through your nose, hold it for a few seconds and then exhale hard through your mouth.

Second, you should make sure that you exercise at a comfortable level.  You should exercise at a level of 7 out of 10, and still be able to carry on a normal conversation while you exercise.  You should do this for 45 minutes or so each day, then you’ll begin to notice just how much your energy will explode.

Even if you don’t think you have the time to exercise, rest assured that there is always time. If you have to, use the time that you would normally spend sleeping.  With exercising, you’ll actually need less sleep than before.

You can also use the time of your lunch break to exercise as well.  The increase in productivity will have you more on the ball, and you can save your time through the dramatic increase in your overall productivity.

Cellularise, or rebounding, is one of the best forms of aerobic exercise there is.  If you have access to a rebounder, you shouldn’t hesitate to use it.  Use any break you have at work to engage in some type of movement and deep breathing.

Any type of exercise you do will strongly benefit your heart.  It will make it a stronger and larger organ.  Deep breathing will help your lungs become stronger and larger as well.  There is research now that links exercise to helping benefit and almost prevent each and every type of disease or ailment.

Movement of the joints will promote proper blood flow and create energy, as sitting down all day will rob your body of much-needed energy.  If you sit down all day, it’s very important that you promote blood flow, circulation, energy, brain flow, and the strength of your heart.  With just a little bit of your time devoted to exercise, you’ll find yourself healthier than you have ever been in the past.                                                                                                                Aerobic exercise, Anaerobic exercise, Calorie, Energy, fat burners, Fitness, Health, Human nutrition, Lactic acid, Loss Weight, Physical exercise, Portion Control, Top Weight loss, Weight Loss Tips, weight tips

3 HORMONES YOU MUST ADRESS FOR FAST FAT LOSS


Reblogged: from Diet Tips & fitness

It seems like most fat loss programs focus on one main thing: To burn fat, you have to expend more energy than you take in. Such a focus makes sense of course, because if there is a universal truth to fat loss, that’s it.This is what we call “energy balance”. In order to lose fat, you have to create what we call “energy debt” or “energy deficit” – that is, eliminate the balance and instead be on the negative side of the balance scales.Of course, that works very well for “beginning” fat. However, success doesn’t last forever.As anyone who’s ever been on a diet and exercise program of any kind can tell you, at first it’s pretty smooth sailing. Eat less, do more, lose fat. And then it stops! And as those same people can also tell you, it usually stops suddenly.Of course, the first instinct people have is a very natural one… To simply do more of what was bringing them success in the first place.So they eat even less and do even more.And… have no results.You see, what these people fail to realize (and what most fat loss programs fail to address) is after a certain point, simple energy deficit no longer covers the tab. It becomes more about what type of deficit.Speaking generally, you actually have to eat closer to maintenance calorie levels (instead of far below) and expend more Calories through exercise. Even then, things don’t always happen as quickly as you want.You see, once you’ve hit a fat loss plateau or when you’re trying to lose the last few pounds (like I was when I was dieting for the beach house), fat loss becomes less about energy balance a lot more about hormones.You see, some hormones, such as leptin, actually control the majority of your general fat loss efforts and all of the factors thereof: Appetite, satiety, “starvation mode”. However, assuming you’re eating enough and trying to create an energy deficit through training, leptin isn’t the issue.                               In Final Phase Fat Loss, you’re never on a severe diet, so you don’t have to worry about Leptin.There are other hormones which are a bit more insidious in their effects on your physique. They don’t just determine IF you gain fat-they determine where you gain it, and whether you’re able to lose it from those areas.Those “problem” areas on your body are there for a reason.“Problem areas” are created by your hormonal environment, and it’s your hormones that force your body to have particular fat storage patterns.In this article, we’re going to talk about the three most common types of regional fat storage, and the hormones that cause them.

 Back Got Back: Low Body Fat Storage                                                                                                                      One of the most common types of fat storage that we see in women is the “pear shape” -fairly thin on top but heavy on the bottom (and IN the bottom, if you know what I mean).This is so common that we often refer to a “pear shape” as a body type. This is true to an extent, but this type of fat storage is also heavily dependent on the female sex hormone estrogen. This is one reason why you see this type of fat storage primarily in women.High levels of estrogen are awesome for enjoying Grey’s Anatomy and makin’ babies, but terrible for fat loss, which makes it obvious that women usually have more trouble losing fat than men.However, anyone male or female with high estrogen levels will have trouble losing fat, especially from the lower body. In essence, the higher your estrogen levels, the greater the likelihood you’ll store fat in your lower body; mainly in the hips and thighs.

 And yes, it IS possible for men to have high estrogen levels.                                                        Unfortunately, outside of having to deal with a declined rate of fat loss and lower body fat, these guys ALSO have to deal with the ignominy of man-boobs.On the whole, estrogen related fat storage is a pain in the ass (get it!?) but it is not completely unmanageable. You see, you can offset this phenomenon with certain types of training.In addition to helping you lose fat stored in the lower body, these specifically designed workouts will also be great for fat loss in general. Essentially, they’re great for burning calories and for shedding lower body fat through estrogen management-combine the two and the result is rapid fat loss, with a heavy concentration on lower body fat stores.No worries, ladies (and gents!), I’m here to help.                                                                                                                                                                                             Muffin Tops: No Love for the Love Handles

 Probably my least favorite incarnation of regional fat storage is love handle and lower back fat. This is, of course, because I personally suffer from such.Even when I am in lean condition -I’m talking shredded pretty much everywhere else I store some fat in my love handles and lower back. It used to take me an extra 3 weeks to get rid of it.The reason I tend to store fat this way is because of how my body reacts to certain hormones, and because of the effect those hormones have on fat storage.When I was a fat kid and ate lots and lots of goodies, I screwed by my endocrine system a wee bit. Nothing too serious, but a decade of eating rapidly digesting carbs followed by… well, followed by more rapidly digesting carbs made my insulin spike and crash and spike and crash all over the place.On top of making me fat in that immediacy, it also completely had a pretty negative effect on the way my body processes and handles insulin period.The degree to which you are able to process and respond to glucose (sugar) in your body is called insulin sensitivity. The higher this is, the easier and more efficiently your body utilizes carbohydrates for energy, and the less like you are to store carbs as fat.On the other hand, insulin resistance is the opposite: You don’t deal well with carbs, and anything other than a low carb diet pretty much means you’re gonna hang on to some fat.And, to make matters worse, as I mentioned previously, there are regional effects. It’s been shown that people who store fat in the love handles are generally very insulin resistant and therefore it can be reasoned that insulin resistance leads to love handle and lower back fat storage.Which means, of course, that insulin resistance makes it very hard to lose fat from that area as well.I’m sure many of you out there who have been heavy before are experiencing much the same problems that I used to have.The good news is that insulin resistance (and the resulting regional fatness) can be mitigated with certain types of training. For example, with careful planning and selection of exercises, you can start to whittle away at love handle and lower back fat while you increase insulin sensitivity.The better news is that I’ve figured out a specific series of training sessions that will do just that.

 The One, The Only: Belly Fat

 belly-fat

 Without question, the most common type of regional fat storage is belly fat. If this isn’t you, it’s someone you know.Abdominal fat storage obviously has a lot to do with your diet and overall body fat level; that should be obvious but it never hurts to touch on it.Outside of that, it’s hormones baby, hormones.The one we’re talking about here is cortisol. This hormone has been in the media a lot the past few years, and I’ve talked about it a bit, so by now you know that cortisol is sometimes called a “stress” hormone.That moniker is more appropriate than you know.Basically, that means your body will produce cortisol (and encourage belly fat storage) under conditions of nearly any type of stress -both emotional and physical. So to combat cortisol, it’s not enough to just get more sleep or stop drunk dialing your ex-girlfriend. (Although that helps, I’ve heard.)Instead, it is of far greater effect to combat cortisol through resistance training.Now, if you’re observant, you may have noticed what seems to be a contradiction.As I said, cortisol is also produced through physical stress. In fact, training is actually one of the primary means through which your body will produce this sneaky little hormone. Additionally, because cortisol has been linked to overtraining and has a catabolic (muscle wasting) effect, producing too much of it through training is certainly counterproductive.

 It’s important to note, however, that long duration cardio and extended lifting sessions are what produce the most cortisol, and I always recommend against those.                                                                                                                                                                               Instead, short, intense training sessions using a particular type of training modality will help to counteract the effects of cortisol; both the muscle wasting effect, and the cortisol related belly fat storage.                                                                                                                                                                                                  Are you ready to fight these hormones?

Click here to learn more and find out about using specific types of training to combat the nefarious three hormonal nemeses by producing hormones that offset the effects of estrogen, insulin, and cortisol.     Adipose tissue, Appetite, Calorie, Dieting, dieting programs, Energy balance (biology), fat burners, Fitness, Food, Health, Hormone, Human nutrition, Leptin, Physical exercise, Portion Control, Top Weight loss, Weight, weight loss, Weight Loss Tips, weight tips

How to Find (and Use) Your Fat-Burning Zone


Using the diagonal sled-type leg press machine.
Image via Wikipedia

Reblogged: from Huffington Post                                                                                                                           Your body’s most efficient energy source is fat.

Just one pound of stored fat can provide about 3,600 calories of energy, which is far more than most people actually burn in a single day. In comparison, a pound of storage protein or carbohydrate provides less than half that much energy.

Since it’s so efficient to use as energy, your body relies primarily on fat during rest and during relatively slow and easy physical activity. But once you begin moving quickly, your body begins to burn more carbohydrates, since fat doesn’t provide energy as quickly as carbohydrates. When you need to get from point A to point B quickly (like a running race), or need to hoist a heavy object overhead (like weight training), your body needs more immediate energy, and that’s where carbohydrates come in. They don’t provide as much energy, but they certainly provide it far faster than fat.

So when you move from a standstill to a walk to a jog to an all-out sprint, your body begins to tap into carbohydrates more and more, while gradually reducing reliance on fat as a fuel.

Of course, it’s important to remember that as you move faster, you’re burning more overall calories, too — so while the percentage of fat used as a fuel is decreasing, the total fat calories you burn might still be increasing since your overall calorie burn is significantly increasing. And this is where the “maximum fat-burning zone” comes in.

If you burn 200 calories per hour while walking, and get 60 percent of those calories from fat, then you burn 120 fat calories per hour. But if you burn 600 calories per hour while jogging, and only burn 40 percent fat during that time, you burn 240 calories of fat per hour, twice as many as when you were walking. You’re burning more overall fat calories, but using less fat as a percentage of your overall fuel utilization. Using this concept, you can approximate the point at which fat burning peaks during exercise — aka, your “maximum fat-burning zone.”

The maximum fat-burning zone typically occurs at 45-65 percent of your maximum heart rate, and that is the calculation ordinarily used by personal trainers or gym machines. They’ll take the number 220, subtract your age to find your maximum heart rate, and then take 45-65 percent of that number to find your maximum fat-burning zone.

But the result you get from this method is highly variable and tends to be inaccurate, primarily because your maximum heart rate is highly variable, and that 220 equation doesn’t pinpoint it very well. So here is a better way to find your maximum fat-burning zone:

Warm up on a bicycle for 10 minutes. An indoor bicycle is better, since there’s no traffic, hills, etc.

  1. Pedal at your maximum sustainable pace for 20 minutes. You should be breathing hard and your legs should be burning, but you should be able to maintain the same intensity for the full 20 minutes. If you’re looking at RPM, go for about 70-90 pedal turns per minute.
  • Record your average heart rate during those 20 minutes by using a heart rate monitor or the handles on an exercise machine.
  • Subtract 20 beats from that heart rate. Add and subtract three beats from the resulting number to get a range, and that is your maximum fat burning zone.

For example, if your average heart rate was 160, 160-20 is 140, 140+3 is 143, 140-3 is 137, and so your maximum fat-burning zone is when you have a heart rate of 137-143 beats per minute.

Compared to the results that I have obtained from hundreds of individuals in a professional exercise physiology lab with all sorts of gas masks and gadgets, this method obtains very similar results.

Finally, remember that the maximum fat-burning doesn’t necessarily burn a high number of calories; and if you do all your exercise in that zone, you won’t necessarily develop strong lungs or muscles, or much fitness or athleticism. As a matter of fact, because they burn so many calories and boost your metabolism so much, hard cardio bursts and weight training help you lose fat much faster than exercising in your maximum fat-burning zone.

So your ideal workout program should combine cardiovascular exercise in your maximum fat-burning zone (for example, in the morning or on easier, recovery days) with a combination of resistance training and cardio intervals that go above the fat-burning zone (for example, on afternoons or alternate days). Here is a sample workout week that incorporates the fat-burning zone:

  • Day 1: Strength training — 30-60 minutes
  • Day 2: Peak fat-burning zone cardio — 30-60 minutes
  • Day 3: Cardio intervals — 30-60 minutes
  • Day 4: Off
  • Day 5: Strength training — 30-60 minutes
  • Day 6: Peak fat-burning zone cardio — 30-60 minutes
  • Day 7: Cardio intervals — 30-60 minutes

With the workout above, you give your body a chance to burn fat fast with the resistance training and cardio intervals, but you also get to utilize easier days to burn fat in your maximum fat-burning zone, without quite as much strain on the body.

So now that you know how to find your maximum fat-burning zone, it’s time to head to the gym and do your test!