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Posted by on Jan 30, 2014 in Fitness | 0 comments

Muscle vs. Fat

Muscle vs. Fat

Fat cells are large and light, muscle cells are small and dense, and therefore takes up less space, leading to a leaner look rather than bulk. Of the two people with the same general appearance, the one with greater muscle, weights more. Ladies, don’t be afraid to hit the weights and put on some lean mass, and pleaaaaase, don’t pay attention to the scale. Your weight fluctuates on a daily basis, depending on when you ate last, hydration level, and speed of digestion. The number on the scale is not a true reflection of your health, neither should it be a reflection of your worth. Building muscles: Speeds Metabolism– Since muscle is an active tissue it burns calories quicker than fat. Per pound, muscle burns around 9 to 10 calories daily while fat only burns around 2 to 3 calories. Boosts Fat Loss– Increased metabolism indirectly speeds fat loss. Benefits Health – Having a greater percentage of muscle in the body decreases health risks associated with higher fat percentages such as: high cholesterol, high blood pressure, heart...

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Posted by on Jan 29, 2014 in Fitness | 0 comments

Renegade Rows

Renegade Rows

This is an intense compound movement that hits multiple muscle groups and kicks the heart rate up. It primarily targets the back, but requires immense core stabilization and a great deal of upper body power. Unlike traditional rows, where the body is propped up on a bench, renegade dumbbell rows are done from a fully-extended push-up position, forcing the abs into a deep isometric contractions to keep the body stable. Primary Muscles:  Abs (Obliques, Transverse Abdominis, Rectus Abdominis), Back ( Trapezius, Lats, Teres Major/minor and rhomboids). Secondary Muscles:  Biceps, Rear Deltoid and forearm. Technique: Begin in push-up position, gripping dumbells in each hand. Ensure your body is in a straight line from head to toe. Keep core tight. Bring one arm up as close to your chest as possible, bending at the elbow. Lower and repeat with the other arm.  Tips: Can be done with kettlebells as well as dumbbells , but be sure to use hex-shaped dumbbells, so they won’t roll out from under you. Do these only on a flat, solid surface. If...

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Posted by on Dec 2, 2013 in Drills, Mass & Might, Fitness | 0 comments

Holiday Season

During the holidays enjoy life with friends, family and pamper yourself with some of your favorite treats but make sure to practice moderation and maintain a workout schedule that includes cardio. In January we will commence our strength training program with a more disciplined approach to exercise and nutrition but in the mean time our task is threefold: Compile information on an effective nutrition scheme. Gradually infuse these strategies and practices with our current eating plan. And refrain from unfettered holiday food binges….probably the most challenging of all three. The setup will make for deeper roots and eventually a higher reach. Best of luck & happy holidays! Vida...

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