Does your bootcamp do THIS???

Most people never give much thought to the variables in their workouts. After all, there are tons of articles in popular fitness magazines that tell us the best new exercises, but rarely do they divulge from the standard 3 sets of 10 reps. Most people go to the gym, do their upper body workout of triceps extensions, 3 different kinds of biceps curls and maybe some shoulder stuff that the magazines tell them will "tone" their arms.

But the truth is that you can do the same workout for months on end and still get no where because the body adapts to the stress you put on it. You have to change something. And most people think it must be the exercises. When they aren't seeing change, they swear that they just aren't doing the right exercises. Or that there is some new fancy trick exercise that they haven't tried yet.

However, you can use the same exercises and just change some of the other variables and get mind boggling changes in strength, flexibility. So that is what we've done with this round of the Hi-5 FitCamp. Usually we stay somewhat based in 3-4 sets of 5-12 repetitions, with each set having the same number of repetitions. However, this time around we are doing a bit more density training, trying to add more volume of exercise within each set.

For this round of the Hi-5 FitCamp we are doing a form of cluster sets. A cluster set is basically a longer repetition set (14 reps in this case) broken into smaller sets within the set. Cluster sets have been shown to be more effective in highly trained individuals and just as effective as traditional training formats in untrained people. This makes it a great system to use for our current crop of Hi-5 FitCamp members as many of them have been regular attendees for between 1-4 years, while others are brand new or have only been here for a month or two.

MMMM...Deadlifts!

Cluster sets have been shown to increase strength in both experienced and novice weight lifters. However, cluster sets have been shown to be more effective than traditional training when performing power exercises such as medicine ball throws, squat jumps, medicine ball chest passes and split jumps. Why? Well with the rest afforded between smaller sets, the person is able to give more effort in subsequent reps. Here's an example.

Lets compare a traditional set of 12 squat jumps to a cluster set of 12 in which the set is broken into 4 clusters of 3 with :30 rest between sets. The person doing the traditional set will decrease power output with each subsequent jump because each jump uses available energy and there is no time for recovery. However, the cluster set person is able to recover a little bit after every 3rd jump. So if person A has his percentage of effort decrease by 10% every 3 jumps, then at his final jump he'll only be jumping at 66% of his max effort. But if person B decreased 10% every 3 jumps, but was able to recover 5% after each rest interval, his 12th jump would be at 82% of max effort. Basically he would be declining only 5% with each subsequent cluster set. See the difference a litte rest makes?

In summary, the benefit of doing cluster sets is increased time under tension (which results in more muscle gain) as well as increased strength. These are two of the major components to fat-loss! So why wouldn't we do this? Plus, it's a nice little change up for everybody!

A supplement you can lose with...

Supplement makers often pass their product off as "sports nutrition." Quite frequently supplement makers put a lot of money into marketing but very little money into research. 


But there is one supplement that has an abundance of research supporting its benefits. And it's one of the easier supplements to take and in addition to that is found as a very common addition to many recipes in "Gourmet Nutrition." (A little more on that AWESOME cookbook later!)


Fish oil, or more specifically omega-3 fatty acid supplementation, has a huge amount of research on it. Much of the research outlines the benefits of fish oil as an anti-oxidant and a free-radical eater.


But research also supports fat loss as one of the benefits of omega-3 supplementation.


A 2007 article in the Journal of Clinical Nutrition found that 6 g/day of fish oil and 45 minutes of exercise combined to decrease fat mass and that even taking fish oil alone increased lean muscle mass (important for us all attempting to increase our metabolism!).


Fish oil also serves to prevent muscle breakdown following strenuous exercise. The cardiovascular and blood lipid benefits of fish oil were an increase in HDL (good) cholesterol and a decrease in triacylglycerol as well as improving arterial compliance meaning that arteries and blood vessels were more pliable and provided less resistance to increased blood flow. This equates to lower blood pressure.

The take home here? Get yourself some fish oil and begin a supplement schedule. The study used 6 grams/day for their supplementation. However, up to 12 g/day has been found to be safe. I myself take 9 g/day to preserve muscle and improve cardiovascular health and function.

Be sure that your fish oil is from wild caught, ocean salmon, anchovy or sardine that are antibiotic and hormone free. A safe alternative to fish oil is krill oil. This can be purchased at health food stores or ordered online. When keeping fish oil, i recommend keeping it in the refrigerator so that the oils stay cold and do not denature from being at room temperature.


Keep in mind that and omega-3 supplement is not the end all to your weight loss problem. Instead it is just one piece of the puzzle. Take it in addition to altering your nutrition and eating habits. An easy way to change your dietary habits is to purchase a quality cook book that is geared towards weight loss. 


My recommendation for that is "Gourmet Nutrition." Gourmet Nutrition is the "Cook book for the fit food lover" and it is terrific. I have a copy and 29 other people in our Hi-5 FitCamp have purchased one, including both of our physical therapists! 


Gourmet Nutrition is a cook book that gives you the tools to wage your war on fat! Why would you not want that weapon? Now the list price from Amazon for Gourmet Nutrition is $39.90. I looked into shipping and it was $7 for shipping. So if you buy it from Amazon, you're looking at spending $47 for this book. 

However, we will be making another bulk order within the next week and when purchased as a part of our group, your price drops to $35 shipping included.

If you'd like to order this "secret weapon" in the fat loss battle, send me an email at aaron@pairmarotta.com. I will be placing the order next Wednesday so let me know ASAP!!


Here's to your health!

Back to the basics

Fat loss isn't sexy. It really isn't. I can boil it down to two basic concepts for you, and if you apply them you'll lose fat.

1. Make healthy food choices
2. When you workout, work as hard as you can.

Granted these two things are INCREDIBLY understated, but they remain the two parts to fat loss.

We have lots of toys that we use for Hi-5 FitCamp. We've got ropes, we've got cable machines, we've got medicine balls, we've got resistance bands and on top of that we've got plenty of dumbbells and olympic weights in our facility.


But what about when we get outside? Do we freak out because we don't have the stuff we "need"? No. We just use our body weight. 


It's fun to have all that equipment, but in reality I can kick your butt just as well with only a grass hill. To prove my point, here is a quick little 20 minute workout that you can do this weekend!


Work in super-sets, doing exercise 1A followed by 1B then rest for :60, repeat 3 times then move to 2A-2B, etc.

Mountain Climbers

1A. Cross body mountain climbers x 20
1B. Single Leg Hip Bridges x 15 each leg


2A. Jumping Jacks x 40
2B. Lunge up the hill (8 steps each leg)


3A. Push-up + 2 mountain climbers x 10
3B. Side to side Shuffle (shuffle left 3 times, then shuffle right 3 times) x 6


There you go. 

Now the nutrition is where most of us really struggle. Some of us are eating too much, others aren't eating enough. So how do we determine if we are eating enough? Well you have to know first how many calories your body needs.

So your first task is to go to www.caloriecount.com and get an estimate of how many calories you need. Now this estimate just goes off of height, weight and sex. But what also needs to be included is how much of your body weight is fat. So if you are aiming to lose weight, I recommend using a number for your weight that is 10-lbs under your current weight. This will put you in a calorie deficit and get things moving in the right direction.


The next thing is to make better food choices. How are we to do this? Educate yourself about what you are eating. it seems everybody has a smart phone these days. So download an application that will tell you how many calories are in that "healthy" buffalo chicken salad.


it's not rocket science. We aren't putting a man on the moon here. Here is an example for you: my dad is 52. Last year he lost 20 lbs in a month without exercise. I said, "dad, how did you do it?" He says, "I ate half of everything put in front of me." 

Make better choices, eat less. Pretty simple.

Moving the stone

DP. We all know what it stands for, right?

Dr. Pepper....

Double Play.....

Dual Purpose....

How about Discipline and perseverance?

These are the two things necessary for successful weight loss. But the great thing is that when, and I say WHEN, you change your eating habits you will not have as strong of a desire to go out and eat those foods you know are not good for you.

The hardest part is getting started. Just like exercise, the hardest part is getting off the couch. Once you get on a role of 2 meals, or 2 days or 1 week of great eating habits a few things will happen.

You will physically FEEL different. You will have more energy, you won't find yourself dragging so much. and you'll start to feel a little more density where there used to be a bit more jelly filling.

But the BEST part?

You will be on a streak that you'll do just about ANYTHING to keep going!!

Compare it to moving a stone. The hardest part is to get the thing moving. But once it's moving you won't want it to stop and you'll find it rolls a little easier.

So get the STREAK started!!

How I eat to keep my belly full but my waist trim.

A few weeks ago I was thinking about different ways to change my eating habits. I've been eating the same way for about 5 years now and it comes as no surprise that as a result not much has changed in the way I look. Nobody likes squishyness on them, right?

However, one thing my wife and I started was to cut back on eating grains after lunch. Why?

Grains provide plenty of carbohydrates for energy. High quality grains are like a high quality racing gasoline. The stuff can really improve your bodies performance!!

But as the day wears on and we get closer and closer to sleep we don't need as much fuel. As the evening draws closer we don't need as many grains to provide energy. After all, I am usually asleep by 9-9:30.

So to eat a huge pasta dish for dinner when I will be going to bed 3 hours afterwards doesn't make much sense. Rather at that point in the day our bodies need protein, minerals and vitamins to aid in our recovery during sleep.

If I were to eat that huge bowl of pasta, I would have lots of fuel and no use for it. So what would my body do with it? Most likely store it. And when things get stored, they are stored as fat. Sure at night I still use calories, but i've got enough fuel in the form of fat that I don't need to "carb up" for a long nights sleep. When we eat grains at night, this is essentially what we are doing.

So try it for a few weeks and see if you notice a difference. Remember, I DID NOT SAY NO CARBS. ONLY NO GRAINS. YOU STILL NEED LOTS AND LOTS OF VEGGIES AND FRUIT TO GET VITAMINS AND MINERALS.

Then in the morning feel free to have a grain filled breakfast to give you fuel to get through the day. Let me know how it goes!!

What YOU can't do...but WE can.

I know a lot of you are struggling with your eating habits. Changing a routine that has been around for 20 years is not an easy thing to do.

But most of the good things in life take work. Weight loss is something that nobody can do for you.

YOU have to want it...

YOU have to work for it...

YOU have to learn to eat properly.

But WE can all be the ones to help and encourage each other if one of us falls of the band wagon. Lack of accountability and social support are two of the top reasons for not succeeding with weight loss goals.

So you have to ask yourself the following question:

Who is in my support group?

What I need you to do today is write down 3 people that you have already told about your weight loss goals. Make sure you talk to these people on a regular basis.

Because odds are your brother in-laws mother isn't going to remember that you are trying to change your shape and she certainly isn't going to ask you how it's going.

These people need to be people you see on a daily basis who can encourage you and support you.

Another option would be to join an online support group like the ones at www.calorie-count.com. Follow this link to see what I am talking about. --> CHECK IT OUT HERE.

Interview with Nutrition Expert Diane Campbell, RD

Our first interview with Diane Campbell, RD was great!! She is willing to share tons of the information that makes her an expert in her field.

Now although she is sharing a lot of information, we are all individuals and there will come a time when general nutrition information may not be enough to get you where you want to be. At that point, you'll need to make a serious effort to get in and see her for a private consultation.

Look at it this way, you can spend your money on getting better when you are sick, or you can spend your money taking care of your body and doing your best to reduce the frequency of illness.

At any rate, here is the most recent interview of our with Diane Campbell, RD.

Many people are just about clueless when it comes to nutrition and eating. What would
be the most important first step for somebody who is ready to change the way they eat?
The first thing most dietitians do for those who want to lose weight is to ask the individual to keep a food journal. Write it all down. It’s amazing how much we actually drink and eat!! Most people underestimate how much they eat by 500 calories or more.

Your food journal should be detailed and include the time you ate, what you ate and how much of it you consumed. Your food journal will help you identify areas of your diet you can improve on.

Maybe you didn’t realize you were overeating at 3:00pm or that you were eating most of your calories after dinner time. Or maybe it’s just you have not been eating enough protein and way too many carbohydrates. Identifying the problems in your diet is the first step in achieving weight loss.

We've heard over and over that breakfast is the most important meal of the day. Is that true? If so, why is breakfast so important?
Breakfast is so important because it breaks the fast from the night before. Breakfast jump starts
our metabolisms. A boost in metabolism in the morning helps burn calories. Skipping breakfast is often a common strategy for losing weight, but is not one that works. Many people believe skipping breakfast will help them lose weight, but that just isn't true; the body wants and needs to be feed regularly -- starting with breakfast.

Studies have shown eating habits of adults who successfully maintain weight loss include eating
breakfast almost every day.

Many people eat cereal for breakfast and it can be a good choice. Here are 3 things to help you
choose a healthy cereal.
1) The first ingredient should be whole grains.
2) There should be at least 3 grams of fiber per serving.
3) Sugar (or high fructose corn syrup) should not be listed in the first 3 ingredients (less than 6 –
8 grams of sugar per serving)

We hear over and over that whole grains are better. But what is the difference between
refined grains and whole grains and how do I tell the difference at the grocery store?
Grains are divided into 2 subgroups, whole grains and refined grains.
Refined grains have been milled, a process that removes the bran and germ. The refining
process removes dietary fiber, iron and many B vitamins. These products are often enriched which means some of the B vitamins have been added back. However fiber is not added back. Examples of refined grains are white flour, white bread, white rice.

Whole grains contain the entire grain kernel -- the bran, germ, and endosperm. Whole grains
provide us with fiber, vitamins, trace minerals, antioxidants and more. Examples include: whole
wheat flour, bulgur, oatmeal, whole cornmeal and brown rice.

When at the grocery store don’t be fooled into buying bread because of its brown color. Often
refined white flours are used and molasses is added to give it its color. Foods that claim to be
“multi-grain” or “100% whole wheat” are not necessarily whole grain.

At the grocery store, you must read the ingredient label. Look for the word whole grain near the top of the ingredient list.

Also you know you are getting a whole grain product by seeing the whole grain counsel stamp.
The latest recommendations from U.S. Dietary Guidelines recommend at least 3 servings (48
grams of whole grain foods daily. 9 out 10 Americans do not get enough… Are you?
For more information on whole grains go to www.mypyramid.gov

Why has America gotten so overweight? What about our eating habits has changed so
much to cause such an epidemic?
66 percent of adult Americans (2 out of 3) weigh too much, and 17 percent of American children
and teens are overweight or obese. “Overweight” is defined as having a body mass index (BMI)
of between 25 and 29.9, and “obese” as having a BMI of 30 or higher. NHANES [2001-2004], NCHS. Health, United States, 2006.)

Obesity doesn't just make people feel uncomfortable about their appearance. It increases the risk of chronic and deadly conditions such as cancer, type 2 diabetes, hypertension and heart
disease.

There are many theories as to why obesity has become an epidemic. One of the big reasons is
because people are so busy and are no longer meal planning. Instead they are consuming highly
processed, refined foods that are generally high in calories, fat, sugar and salt. Even in this
economy fast food restaurants are thriving.

People need to slow down and start meal planning. If you plan a dinner, and have the ingredients at home, you will be less likely to stop for that pepperoni pizza on the way home from work.

5 Ways to Improve your Results

Now that we have officially started a new 4-week period of our Hi-5, there are a few things I would like to recommend to everybody to get the most out of the time.

1. A heart rate monitor - a heart rate monitor allows us to see what your maximal heart rate is during workouts. Knowing this number allows you to know how long to rest for as well as determine your heart rate recovery during intervals. The higher your heart rate, the more calories you're using!!

2. Eat Breakfast - Most of you have heard this and can truly testify to the truth of it. If you show up without eating breakfast, odds are you're going to be on your way home after class and swear you're never coming back. Breakfast can truly make the difference between a quality workout and miserable time. So be sure to eat something right early in the morning like a banana, or a small cup of yogurt, or a slice of toast with a little peanut butter on it.

3. Drink Water - As hard as you are going to be working over this next 4 weeks, your body will need extra water to replenish what leaves in sweat and also to improve the efficiency of muscle contractions. This will allow you to push yourself harder and get more out of your workouts (bigger bang for the buck!!)

4. Stretch - I am going to bet dollars-to-donuts you're going to be sore at some point during this 4-weeks. You might be reading this and saying, "i'm already sore!" But don't be afraid. Moderate soreness is a sign of progress. Intense soreness, not so much. A way to reduce soreness as well as improve recovery time is to stretch. Go through the warm-ups in the evening, during the day get up and put your joints through their end range of motion.

5. Don't be afraid to use some weight - part of losing fat and feeling better is gaining a little muscle. The "I don't want to bulk up" line is a complete joke and if anybody uses that line as an excuse, I will take it as meaning you are afraid of hard work. Here is why that is a lie. In order for you to build enough muscle for you to feel as if you are bulking up, you would have to eat an extra 500-600 calories a day and you'd have to workout 6-7 days a week for much longer than we workout.

These 5 things will put you on your way to improving the way you feel, look and move.

Looking for Volume...and occasional soreness

This past 4-week session of the Hi-5 FitCamp included our first time outdoors. The weather was nice, fresh air was great and the challenge was met with hard work and determination.

Now with the off-week here, it is time to see if you have developed the drive to continue exercising on your own. Because here is the where most people struggle: when motivated by somebody else it is easier to stick with an exercise program. However, when that drive has to come from inside you it can be very difficult to get the engine going.

But one thing you have now that you did not have when you first started was momentum. Newton's first law is that of inertia. An object in motion will stay in motion until acted on by an external force. The same could be said for staying still. So now that you're moving and you have momentum, here is your off-week challenge.

Beginner Body Weight 200 Challenge
(This is for the guys who were beginners during last months Hi-5. If you have not yet completed a 4-week Hi-5 FitCamp, this will be very difficult!!) Perform the following circuit for a total of 200 repetitions. Go for time - Fastest time wins!!

**Do not move on to the next exercise until you complete all the repetitions for the exercise before it, even if you need to rest in the middle of a set!**

• 30 Body Weight Squats
• 20 Modified Pushups
• 30 Lunges (15 each side)
• 30 StickUps
• 40 Side Plank reaches (20 on each side)
• 30 Hip Bridges
• 20 Mountain Climbers

Be sure to time yourself so I can email out the top times and you can get some recognition as being the BW 200 Champ!

Mid-level guys (the ones who have been here for a while but don't feel that you are to the advanced level yet) then the BW 300 is for you!!

**Do not move on to the next exercise until you complete all the repetitions for the exercise before it, even if you need to rest in the middle of a set!**

• 40 Squats
• 30 Pushups (begin with regular and then switch to modified if needed
  
• 40 Lunges
• 30 Stick Ups
• 40 Jumping Jacks
• 50 Side plank reaches
• 30 Hip Bridges
• 40 Mountain climbers

And for you guys who are just short of professional athletes (we know who you are!!)
Here is the Body Weight 400!! (By the way, this makes a good beach workout!!)

**Do not move on to the next exercise until you complete all the repetitions for the exercise before it, even if you need to rest in the middle of a set!**

• 50 Squats
• 40 Pushups
• 50 Lunges
• 60 Mountain Climbers
• 20 Squat Jumps
  
• 30 Pull Ups (find a tree or a play ground to do them on, be creative)
• 20 4-Count body builders
  
• 50 Side plank reaches (25 each side)
• 80 Jumping Jacks

So there it is!! Give this a shot once or twice this week. In total it should take about 20 minutes. If you get together with somebody in the group, push each other to go faster!!

Nutrition Tip of the Week

So last week we talked about preparing food for the week so you are not subject to satisfying cravings with Doritoes and Twinkies. This week the big topic of concern is water consumption.

Whether we are trying to lose fat, gain muscle, or both, water is essential. Muscle is made up of mostly water and uncountable reactions in your body require water to take place. So what happens if we do not drink enough water?

• Muscle shrivels
  
• necessary nutrients are not absorbed
• Metabolic processes are slowed
• Hunger levels increase
• Concentration is reduced

And these are just a few things. Another area of concern is what you are drinking your water out of.

BPA has been shown to leach into food or fluids that touch it. It has also been shown to cause cancer. My recommendation is to get a reusable plastic bottle that is BPA free, or just go with a non-plastic bottle. They may seem expensive, but these things will surely not leach poisonous material from their material surface. You can find some here.

So get a bottle and get drinking!! Replace 3 non-water drinks per day with water, trying to get 1 liter per day of pure water.

How to sabatoge your weightloss goals without even putting food in your mouth!!

So watching Biggest Loser last night I saw something that really hit home. And I needed to talk about it. But first let me set the background. (If you watched then you probably know what I am talking about). Bob asked his group to create video log of what they eat for a day. So they did it, thinking they were doing so good. But Bob reamed them for eating too little.

Unfortunately people get so hung up on eating less that we some how skip over this very important fact and sabotage ourselves by not giving ourselves enough food-

You must eat because your body needs fuel

I know it sounds simple yet contradictory to weight loss but lets take a look at how this fits into the car analogy. If I overload on fuel, I will have too much and extra weight will not allow my car to function optimally. But if I don't have enough fuel, I will not be able to get where I need to go.

Your body has a minimal amount of energy it needs throughout the day. If you do not meet this energy need, your body will start breaking down muscle for fuel. This is not what we want. If you do this, I can promise you will end up with a "skinny-fat" look. You will be thinner than you were before, but you can count on flabby arms, flabby thighs and the dreaded "cankles." Who wants that?? This happens because your body breaks down muscle and leaves the fat behind.

There is a very detailed cause for this but suffice it to say, protein offers a quicker energy source than fat. So when your body needs fuel quickly and has no energy from food, it will cannibalize muscle.

So take the estimated number of calories you need (find it here) and multiply by .8. This will give you how many calories you should be eating to lose weight through diet alone. If we increase activity levels, we will see even a greater deficit and before you know it the fat starts dropping off and the muscle stays.

It's simple but not easy. You can do it and remember, summer is on its way. There are no substitutes for hard work and perseverance.

Is "it" really better than nothing?

We hear it all the time. Or at least I do.

And I hear it without regard to topic. If it is anything that requires commitment, people seem to use it as a scapegoat. And it is VERY, VERY aggravating. More importantly because once people find out what I do for a living they seem to offer up this information freely.

"Well I walk in the morning. And I know that isn't much, but...[shrug] something is better than nothing."

And you know what, I guess they are right. But at the same time, it is such a cop out. Is that the kind of effort you put into your marriage, your job, your parenting, your personal relationships? Your health should be no different!!

Think about all the people that rely on you, on the things that have you as a common theme. If you are not healthy, fit and able to do them then those jobs, kids, and relationships are going to suffer. If you are going to do something, commit to it and put all of your effort into it.

if you've only got 45 minutes in the morning to exercise, then get to business!! Don't mess around "warm-up" on the treadmill, then do 15 minutes on the e-lie-ptical. If you're serious about changing the way you look, feel and get things done through the day, you need an exercise program that can deliver a butt-kicking of a workout in 45 mintes.

This is the type of workout we do at our Hi-5 FitCamp. We get in, spend 10 minutes actually preparing our bodies for exercise and then start cranking out some fat-blasting, muscle building, exercises like single leg squats, lunges, push-ups, modified pull ups, planks, ball slams and cable chops. I can tell you if you AREN'T doing these exercises, then you are missing the boat.

If you're ready to start an exercise program that can literally change your life, then sign up for our next Hi-5 FitCamp. This is without a doubt better than any other "bootcamps" in town. How do I know? Because i've been through them worked for them and I have seen how they design their programs. And it's just like 90% of gym goers, and it goes something like this, "What do we want to do today?"

You gotta have a plan, man!! You can't wing it. If you fail to plan, you plan to fail. We start on April 13th. I hope to see some new faces who really want to change their life and drop some fat of their frame.