You ever left the gym, got in your car and you’re still sweating? Isn’t it a great feeling and can be a sign that your body is still burning calories even when you’re done exercising. Intense bouts of exercise triggers a response in the body that elevates your metabolism for up to 48 hours. This increased calorie burning effect after your workout refers to excess post oxygen consumption or EPOC. Your body increases oxygen utilization during EPOC to restore the body to pre-exercise levels. So for those looking to turn up the intensity and make the most of your workout when you have limited time, here are some steps to do so.

Step 1

Use the interval training method. High-intensity intervals provide the biggest effect on excess post oxygen consumption. Perform intervals by alternating between brief periods of running followed by short durations of walking. If you can not run, try power walking in-between sets. For those who have some room to spare, try high knees. Check out one of our videos of the day: HIGH KNEES

Step 2

Incorporate weights into your workout plan to increase EPOC. Resistance training stimulates a greater response for EPOC compared to aerobic training. Perform compound or multi-joint movements that involve multiple muscle groups per exercise. For example, in class we perform single leg deadlifts, but to make it a compound exercise, we perform a bicep curl to maximize the calorie expenditure.

Step 3

Use the circuit training method for increased EPOC. Circuit training produces higher EPOC effects than traditional weight training. Circuit training involves combining 8 to 10 exercises that are completed without rest.

·         10 Jumping Jacks,

·         10 Pushups,

·         10 squats,

·         10 lunges (right leg),

·         10 lunges (left leg),

·         10 mountain climbers,

·         10 dips

·         10 Crunches

Perform each exercise without rest. At the end of the set, rest for 60 seconds and then repeat.

Step 4

Increase the intensity of your workout routine. Intensity provides the basis for excess post oxygen consumption. Add intensity by decreasing rest periods or increasing the amount of weight used.

Tips and Warnings

• Always begin with a warm up before intense exercise. Proper warm up prepares your muscles for activity.
• Consult with your doctor before beginning an intense workout program. For more information about Hardbody Outdoor Fitness, LLC. Visit us at www.hardbodyoutdoorfitness.com

References

• Metabolic Effect.com: New Insights On Exercise For Weight Loss
• Dr. Len Kravitz.com: Resistance Training And EPOC
• Dr. Len Kravitz.com: Exercise Afterburn

For our February Challenge, we encouraged the entire HOF community to increase their omega 3's, flaxseed oils and vitamin intake. When I recommended putting the flaxseed oil (the refridgerated version) in oatmeal, there were a few people who never heard about the liquid version of the oils. So for those who never heard about the liquid version of omega 3's and other vitamins, they surely exist. I wanted to delve a little deeper into the absorption rate of each and why the liquid versions may indeed be the way to go. Please be warned, the cost of the liquid versions tend to be a little higher in price, but after reading about how much of the pill is excreted and wasted, it seems to be worth it. Unfortunately, not all pills come in liquid form, but maybe if you ask your doctor or pharmacist for the liquid option, they may have it available. Are you a multiple pill taker? Have you used the liquid version? Your comments are always welcomed. 

There have been many studies done, and the resounding answer is that the advantages of liquid far outweigh a pill-based products. One of the most referred-to statements is found in the Physician’s Desk Reference on page 1542. In this widely used medical reference book, it is noted that liquids can be absorbed up to 98%. Where as it states the absorption rate of pills and capsules is 5% - 18%. This means that 80-95% of the ingredients contained in pills are excreted or eliminated from the body, which in itself can be very difficult on one’s system. When this is translated into monetary terms, for every $100 spent on pills, approximately $90 ends up being flushed down the toilet. In contrast, liquid forms of the same supplement has an absorption rate of up to 98%.

Advantages of Liquids:

• Liquid absorption rate is up to 98%
• Liquids are prepared utilizing fresh elements
• Fewer doses required to receive the same amount absorbed into the body
• Liquids are far simpler to swallow, particularly for seniors
• Liquid ingredients are not compressed, which would require additional digestion by the human body before assimilation into the bloodstream
• Liquids are quickly absorbed into the bloodstream, resulting in faster (desired) effects
• Unlike pills, liquids are not powdered – this means that liquids do not require any sort of buffers, binders or fillers, which would (again) cause an additional delay in digestion – in other words, taking more time to enter the bloodstream
• Liquids do not “clog” sewers, cesspools, or septic systems – up to 98% of liquids are absorbed, while only 10% of pills are absorbed, leaving roughly 90% of pills ending up in our waste system

Pills:

• Pills are hard to swallow for seniors
• The absorption rate of pills is, at best, 18%
• The digestion rate for pills takes (literally) hours, with a minimal effect
• Pill ingredients can end up being powdered as long as one year after being collected or harvested
• Powdered pill ingredients are compressed into pills using buffers, binders and fillers; these binders and fillers require additional digestion by the body to either break down the capsules or the ingredients
• Buffers, binders and fillers affect the bioavailability, which can reduce the absorption rate and effectiveness of the ingredient(s)

 

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A great question this week was, "Can I drown myself by drinking too much water?". I laughed, but there comes a time when you have to balance out water with electrolytes in order to maintain your health. Here is the answer to; "What are electrolytes?", "Can I drink too much water?", and  "What happens if I do not drink enough electrolytes?"

 

Shawn

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 Fluids have a substantial impact on your overall health, and water plays an especially critical role. Considered a chemical in terms of the composition of your body, water not only accounts for about two-thirds of your weight, but it also determines whether you can function or not. The minerals referred to as "electrolytes" help your body regulate water levels, which affects numerous biological processes.

Features of Electrolytes

Found in your blood and other fluids inside your body, electrolytes take the form of electrically charged salts, acids and bases. Blood tests can measure their levels to determine if your body has an adequate amount, too much or too little. Common types of electrolytes include the element chlorine, the salts bicarbonate and sodium, and the essential minerals calcium, magnesium and potassium. Electrolytes enter your body when you consume beverages containing them, and they can exit your body through sweat and urine. When your electrolyte levels lower, you must drink more fluids to raise them sufficiently and avoid complications.

Electrolyte Functions

Electrolytes assist your body in ensuring certain areas have enough fluids to function correctly. The three most important locations involved are your blood, cells and the area surrounding the cells. The amount of fluid in these locations varies, based on the presence of electrolytes. Large amounts of electrolytes concentrated in a certain area draws fluids to a location, while low levels of electrolytes within a certain area causes fluids to move away from the location. Additional ways electrolytes influence your body include helping to maintain normal blood acidity and to control how muscles and nerves operate.

Role of the Kidneys

 

Managing the level of electrolytes in your body involves more than just drinking adequate fluids. The kidneys contribute to electrolyte regulation, as well, which is one reason why they need to remain healthy. Your kidneys have the ability to remove electrolytes from your blood selectively and direct the compounds to areas of your body that need them, such as locations with an excessively low or high concentration. In addition, the kidneys participate in removing electrolytes from your body by eliminating them in liquid waste matter during urination.

Electrolyte Imbalances

An electrolyte imbalance occurs when your body has insufficient levels of the compounds. Situations that can lead to an imbalance include drug use, taking incorrect amounts of fluids intravenously, medical conditions such as kidney and liver disease, and dehydration due to drinking too little fluids. Consuming too much water can cause an electrolyte imbalance, as well. If you do not balance your fluid intake to stabilize your electrolyte levels, an imbalance can eventually require medical attention.

References

• MedlinePlus: Electrolytes; August 2011
• Merck Manual: Electrolytes; August 2008
• MayoClinic.com: Dehydration; January 2011
• MayoClinic.com: Water: How Much Should You Drink Every Day?; April 2010

 

 

If you didn't get the February "HARDBODY" Newsletter; Here it is for you to download.

 

 

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We're almost finished with our HOF website facelift. The old site is still up, but one feature you will find is having these newsletters available to download. They're not going to be long, but we intend to pack some information in it, that will be helpful. Take a look at our February "HARDBODY" Newsletter attached.

Thanks,

Shawn "Chev"

HARDBODY OUTDOOR FITNESS, LLC

http://www.hardbodyoutdoorfitness.com

For a $25 donation, you get entered into the raffle to win a brand new TRX Suspension Trainer and a TRX-focused training session by Shawn "Chev". In order to enter, you will need to email shawn@hardbodyoutdoorfitness.com. Once you send the email, your interest will be recorded and you will then in return, will receive a link to the TEAMFIGHT/Ulman Cancer Fund - fundraising page. When your donation is received, that's it. On Sunday, October 2nd, the lucky winner will be selected and notified via email and put on blast on the HOF and TEAMFIGHT Facebook pages. See the attached flyer and GOOD LUCK.

Non-Maryland Residents

This deal is open for you. The only draw-back is the you won't be able to get the TRX only training session. We'll evaluate your distance and ship the box to you. GOOD LUCK!!!

 

Below you will find a list of foods that contain no meat, but are a great source of protein. The question comes up all the time, "What foods can I eat that are high in protein, but contain no meat?". So this list is sorted from high to low and everything could basically be found at your local grocery store. On the second page, you'll find a sample of how an average person can get sufficient protein throughout the day (breakfast, lunch and dinner). Check it out, print and hopefully it helps you out when grocery shopping.

 

That's right people, the evening session is about to start. We are getting started on May 10th and the schedule is as follows; Tuesdays with Shawn, Thursdays with Nicole, 6 weeks which equals 12 sessions, we start at 6:30PM - 7:30PM (1 hour) and we meet at Meadowbrook Park, located in Ellicott City, MD. Are you looking to get ready for the summer time? Need a little pep in your step or just need a jolt in your exercise routine? Well, you've come to the right program.

REGISTRATION IS NOW OPEN!!!!

$169/person

Bring your dumbbells and we'll bring the rest

Got a friend that wants to join you? Bring them too!!!

After you register, complete the form shown below and bring it to class..

WHAT ARE PEOPLE SAYING ABOUT HOF?

 

Meadowbrook Park

5001 Meadowbrook Lane

Ellicott City, MD 

(Meet at the playground ramp, located by the Park & Ride)

 

 

START STRONG, FINISH STRONGER!!!

Shawn & Nicole

Your Hardbody Outdoor Fitness Trainers

Once May hits, spring will be in full swing and we want to give you a taste of our evening classes. So we’ll be hosting “Test-Drive” Evening Classes until the official 6-week evening session begins. Last week was the first session and Nicole held it down. For these "test drive" classes, you get one-hour of HOF training for $10.00. Arrive at 6:30PM on Tuesday at the park & ride playground ramp and see what we’re all about. Make sure to bring your dumbbells, water, a positive attitude and a completed health disclosure form. We'll bring the rest:)

For the 6 week session, classes will be held on Tuesdays and Thursdays from 6:30PM – 7:30PM at Meadowbrook Park. Shawn will instruct on Tuesdays and Nicole on Thursdays. To get your form, click below and download. If you have additional questions, email info@hardbodyoutdoorfitness.com

Tuesday, April 26^th (Shawn Training)

Tuesday, May 3^rd (Nicole Training)

Meadowbrook Park / 5001 Meadowbrook Lane, Ellicott City MD

 

 

At anytime of the year, people are exercising. So I wanted to write something up to answer a very important question for those who may have trouble with eating; “What do I eat before I workout?”

Every individual is different and some may require very minimal food (eg. water only), but just as you put fuel in your car before you take it for a long drive, you want to put fuel in your body before you exercise for 60-or-so consecutive minutes. Think about it, we’re running, jumping, breathing properly (inhaling through your nose, exhaling through your mouth), contracting at the climax of every exercise and that requires fuel in the form of food and it requires energy. Your pre-exercise meal or snack will help energize your workout and here are some key reasons why you should give it a shot; 

1. It helps prevent hypoglycemia (low blood sugar). The most common symptoms are light-headedness, fatigue, blurred vision, and indecisiveness: all of which interfere with your performance.

2. It helps settle your stomach, absorb some of the gastric juices, and ward off your hunger.

3. It keeps your brain alert, with a combination of simple and complex carbohydrates that you eat within an hour of exercise, it enters the bloodstream and feeds your brain.

4. It gives you the peace of mind that comes with knowing your body is well fueled and ready to tackle those burpies. What are burpies? You’ll find out J

In a nutshell, you'll be able to exercise harder and burn more calories if you eat a pre-exercise snack. Yes, many people are afraid that pre-exercise food will result in an upset stomach or sluggish performance. Now please note that you’re not eating a 5-course meal. Eating too much of the wrong kinds of foods can cause intestinal problems, but starting an exercise session when you are under fueled will surely result in sluggish performance. So make sure you fuel yourself adequately before working out. If you roll out of bed and eat nothing, you may be running on that “exercise high” and feel fine then, but we don’t want to take chances. During the night, your body depletes your liver glycogen (the source of carbohydrate that maintains normal blood sugar levels). When you start a workout with low blood sugar, you fatigue earlier than you would have if you had eaten something. Now some people have a large “snack” before bedtime and you'll be less needy of early morning food. But if you've eaten nothing since a 6:00 p.m. dinner the night before, your blood sugar will definitely need a boost.

Choices of what you can eat before exercising. Again, this will vary from person to person;

• english muffins
• crackers
• oatmeal
• an average bowl of cereal
• granola bars

These are a just a few of the most popular high-carbohydrate, low-fat pre-exercise choices. Find what's comfortable for you, and learn what is the right amount of food to fuel your workouts but still settle well.

Above in #2, I mentioned “complex carbohydrates”, let me give you a little insight on it’s importance and why the combination of simple and complex will serve you well.

Complex carbohydrates are broken down into glucose more slowly than simple carbohydrates and thus provide a gradual steady stream of energy throughout the day. All carbohydrates are broken down to glucose to produce the energy molecule ATP (adenosinetriphosphate). Sorry, I can’t help but get into the biology side of things. Now simple refined carbohydrates found in many processed, convenient foods tend to be missing a lot of natural nutrients, therefore there is a greater risk that some of the energy (aka sugar) will be converted into fat and stored. You don’t want that, even if the calorie content of the simple carbohydrate is lower than the calories in the complex carbohydrate source.