Game Plan for May

For the month of May our muscle group pairings will be Chest/Shoulders and Back/Legs. By switching up the muscle group pairings from month to month, we allow ourselves to avoid complacency and plateauing, hence why the first week of each month leaves us so sore! We also place an emphasis on conditioning ourselves to increase the amount of weight under shorter periods of tension, which will result in our overall ability to increase weight from month to month! In May  we will Increase  time under tension ( two exercises consecutively per muscle group) so  by trying to stay at the same weight will challenge you muscles getting them to grow stronger and with strength comes shape.

New May Exercise Additions!

Keeping with our monthly tradition, we will again be adding new exercises. Each and every month we will bring something new to our classes, which allows us to add to our extensive library of workout options which means not only do we keep things unique and fresh, but we are able to maximize our workout potential instead of getting caught up in the same thing month in and month out! In the month of April we will be adding two new workout exercises.

Rubber Push up In/Out

  • This is not your normal pushup and will undoubtedly challenge you in a entirely different manner

Decline Dumbbell Pullovers

  • By going into the decline position on the pullover we provide more resistance throughout the total movement to help see even faster results.

What You Need to Know About Diet & Building Muscle Mass

When you work out regularly, you’re getting stronger both physically and mentally. But for those who want to build muscle and lose weight by increasing muscle tissue in the body, this takes consistent dedication to both fitness and nutrition. Building muscle mass does not come easy!

The appearance of super-strength is usually characterized by bulky-looking muscles that are cut to stand out with every flex of movement. This outcome is commonly sought after by bodybuilders who are mostly men and typically resort to hormone enhancing drugs. For others who want the strength without the bulky appearance, the trick is to burn fat and build lean muscle tissue.

Eat a diet high in protein.

Start consuming a higher amount of protein than you’re used to, but don’t eat it all in one meal. Eat regular, high-protein meals throughout the day to fuel your muscles. According to the American College of Sports Medicine, increasing muscle mass with physical activity should require 0.5 to 0.8 grams of protein per pound of body weight per day.

Breakfast, lunch, dinner, and snacks should consist of foods rich in protein and other healthy nutrients. For example:

– Eggs
– Lentils
– Almonds
– Tuna
– Lean meats, like beef or chicken breast
– Greek yogurt
– Quinoa
– Protein supplements, like powders, combined into a shake
– Fish
– Certain veggies like broccoli and Brussels sprouts

While you’re planning your nutrition plan, don’t forget about water consumption!

Stick to high-intensity cardio.

It’s a common misconception that to lose weight and build muscle, we should resort to long cardio workouts. In fact, the opposite is true. Performing high-intensity training exercises, like sprints, will allow your body to use fat to fuel itself rather than the muscle you’ve worked so hard to build.  Studies have shown HIIT training to increase growth hormone and testosterone levels, elevate epinephrine and norepinephrine, speed up the sympathetic nervous system, depress the parasympathetic nervous system, increase heart stroke volume, among many other benefits!  These are very important to building muscle mass and shredding fat!

Don’t cut out fat from your diet.

Unfortunately, many fad diets claim that cutting fat from your diet is the fastest way to reduce body fat. Not only is this incredibly unhealthy, but if you’re building muscle mass and eating right, healthy fats are actually a crucial part of your diet. You want your body to use fat as fuel, so nourishing your body with omega-3s and 6s, monounsaturated and saturated fats will help give it what it needs to sustain your workouts.

Foods with healthy fat include:

– Salmon
– Walnuts
– Flax
– Avocado
– Olive oil
– Egg yolks
– Cheese

When grocery shopping, don’t always opt for low-fat or nonfat items, which can be loaded with sugar in place of the fat. You may want to stick with the full-fat version and read the ingredient label before purchasing anything that might have hidden added sugar.

Incorporate more weight, but less reps.

Make your circuit training efficient and calculated, with short rest times in between reps. Exercises that allow you to lift the maximum weight will prompt your muscles to stimulate and build tissue. For example:

– Squats
– Shoulder Presses
– Deadlifts
– Chest Presses
– Suspended rows
– Chin-ups
– Weighted push-ups

Gradually increase weight as you get stronger. If you try to go too heavy too quick, you risk injury so let your body adapt over time! Also, switch up your circuit every day to stimulate all areas of your muscles.

Get started on your fitness journey with Team Afterburn and join so many that have experienced amazing results! Experience high-intensity group workouts, nutrition consulting, certified personal trainers, and monthly assessments, all in a community-driven environment. Check our schedule for a time that works best for your schedule! Considering we start at 4 am and go until 7 pm, you’re sure to find a time that works perfectly for you and not what you have to work around! Sign up today for our 6-week trial or try us for FREE and starts seeing the results you are looking for! You can also like our Facebook page and get even more valuable fitness tips!

Is There a Best Time of Day to Work Out?

If you’re asking yourself if there is a best time of day to work out, don’t sweat it, we’ve got some answers for you.

Though many people tout the benefits of working out first thing in the morning or later in the day, we believe working out according to your lifestyle is the best option. Not everyone is a morning person, and some people have jobs that require an early call time.

When it comes to seeing results, it’s about consistency and dedication, not about what time of day you hit the gym. If you’re trying to figure out when you should work out, think about what a typical day looks like for you.

Wake Up Early or Stay Up Late

Usually, people are quick to identify if they are a morning person or a night owl. If you already like to start your day early, you may be able to easily adapt to an early morning workout. Morning workouts are a great way to start the day on a productive foot. That’s not to say that an evening workout can’t work too. Many people love to exercise and sweat after a long day at work. Evening workouts can be a nice release for the day’s stress.

Stay Consistent and Stick to a Schedule

No matter what time of day you work out, it’s more important to stay consistent. If your daily schedule is predictable, it’s easy to determine the best time of day to work out. Our best advice is to stick to a routine. When your body exercises around the same time a few days a week, it will get used to performing at that time of day. This is why the best time of day to work out is so personal. At the end of the day, it’s about getting it done so that you can feel the physical and mental benefits of sticking to your fitness plan.

Engage in Daily Activity Between Workouts

For many of us, making fitness a priority is not always easy. Finding time to go to the gym is difficult for those with busy schedules. At Team Afterburn, we encourage our members to commit to making physical fitness a priority. When you shift your perspective, you end up making time for exercise rather than trying to find the time. If this doesn’t work for you, you can still be active throughout the day. Taking the stairs, going on a run, playing outside with your kids, and going on a bike ride are all things you can do to stay active, no matter what time of day.

Schedule Your Workout at Team Afterburn!

Get started on your fitness journey with Team Afterburn and join so many that have experienced amazing results! Experience high-intensity group workouts, nutrition consulting, certified personal trainers, and monthly assessments, all in a community-driven environment. Want to figure out what the best time of day to workout is for you, check our schedule for a time that fits your schedule best. Considering we start at 4 am and go until 7 pm, you’re sure to find a time that works perfectly! Sign up today for our 6-week trial or try us for FREE and starts seeing the results you are looking for! You can also like our Facebook page and get even more valuable fitness tips!

What Are The Benefits of Fasting?

Intermittent fasting takes place when you willingly and temporarily stop your food intake for a set period of time and according to some studies, there are some significant benefits of fasting. Most fasts last anywhere from 12 to 72 hours.

According to a recent article published in Health Line, studies have found the benefits of fasting may improve blood sugar control, may enhance heart health, and could boost brain function. Besides these health benefits, fasting is also known to boost metabolism and assist with weight loss. In fact, the article states that fasting is known to be a better option than simply cutting calories when it comes to shredding fat and preserving muscle tissue.

This all sounds great, but those looking to try fasting should proceed with care. Fasting should be executed properly and in consultation with a certified coach or trainer.

The Right Way to Fast for Weight Loss

The type of fasting used for weight loss is called intermittent fasting. Various methods work for different people.

For beginners, a 12-hour window of fasting is a great way to start. This is because most of the fasting time takes place during sleeping hours. During the day, you would consume the same number of calories you normally would according to your nutrition plan.

Using your sleep time as part of your fasting window makes this plan attainable for many people. Eating dinner before 7 p.m. and then waiting until 7 a.m. to eat breakfast is not that big of a stretch for most.

If you don’t see results with the 12-hour window, you can stretch that window to 16 hours for men and 14 hours for women. This would likely mean that you skip breakfast and get your calories in later in the day.

During your fast period, it’s common to still drink water, tea, and other low-calorie beverages. Some may even choose to drink diet soda or coffee.

The 24-Hour Fasting Method

Once you’ve tried both of the above methods, you may be ready to do a 24-hour fasting method. Fasting for an entire day may cause some side effects like fatigue and headaches, so it’s important to work up to it but the benefits of fasting can be well worth the effort.

On a 24-hour fast, like the other fasting methods, you can drink low-calorie beverages, water, and tea. An easy way to measure your fast period is to go from breakfast to breakfast. Then, after the 24 hours, you would resume your normally nutrition consumption.

Get on Track With Your Nutrition at Team Afterburn

Proper nutrition combined with high-intensity workouts leads to the amazing results you see at Team Afterburn. You can check out just some of the success stories on our website.   We encourage all our members to engage in proper nutrition and meal planning. If you need assistance with your nutrition planning or healthy lifestyle adjustments, we’re here to help with expert knowledge and recommendations suited for your goals.

Get started on your fitness journey with Team Afterburn. Experience high-intensity group workouts, nutrition consulting, certified personal trainers, and monthly assessments, all in a community-driven environment. Check the schedule for a time that works best for you. Sign up today for our 6-week trial or try us for FREE and starts seeing the results you are looking for! You can also like our Facebook page and get even more valuable fitness tips!

Your Guide to the Most Progressive Gyms in Gilbert AZ

“Fun atmosphere, great workouts, and overall a great group of people.”

“Love the staff, overall just an awesome place to workout!”

“All the trainers are very knowledgeable and will push you to work harder.”

These are just a few of the amazing reviews from our members. At Team Afterburn, we go beyond traditional personal training with high-intensity workouts in a community environment. With world-class coaches and a unique, results-driven program, we’ve transformed the lives of so many members of the community. Will you be next? Read on to learn more about Team Afterburn, one of the most progressive gyms in Gilbert AZ.

Group Workouts

It’s a known fact at Team Afterburn that when you surround yourself with other people, you’re going to work harder. This is why we offer personal training in a team environment. Our boot camp-style personal training program invites larger groups of individuals to train together in a fast-paced, metabolic, interval training program while still receiving individual attention from a personal trainer. The high-energy music, inspirational coaching, comradery, and friendly competition keep our members coming back day after day.

Personalized Plans

When you walk into Team Afterburn, you don’t become just another member, you become part of our family. We personally sit down with you before you begin your fitness journey to create a personal fitness plan. After all, your goals may be different than the others in your group, so it’s important to customize your workouts. Each month we’ll meet again to check in and make sure you’re on track and feeling great.

Nutrition Consultation

Exercise and nutrition combined lead to the amazing results you see at Team Afterburn. We encourage all our members to engage in proper nutrition and meal planning. If you need assistance with your nutrition planning or healthy lifestyle adjustments, we’ll provide meal plans and make recommendations for diet supplements in support of your fitness goals.

Real Results

The workouts at Team Afterburn are designed to help you shred fat and build lean muscle tissue. The HIIT methodology, resistance training, anaerobic training, heart rate training, and custom nutrition to get you into shape in a healthy way. Because of this unique combination, you’ll see 3x the results in 1/3 the time! If you haven’t already, check out some of our success stories on our website.

Will you be our next success story? Get started on your fitness journey with Team Afterburn. Experience high-intensity group workouts, nutrition consulting, certified personal trainers, and monthly assessments, all in a community-driven environment. Sign up today for our 6-week trial or schedule your FREE workout today and start seeing results and you’ll see why Team Afterburn is one of the most progressive gyms in Gilbert AZ!  You can also visit us on Facebook for more valuable fitness tips!

April  Workout Game Plan

For the month of April our muscle group pairings will be Chest/legs and Back/Shoulders. By switching up the muscle group pairings from month to month, we allow ourselves to avoid complacency and plateauing, hence why the first week of each month leaves us so sore! We also place an emphasis on conditioning ourselves to increase the amount of weight under shorter periods of tension, which will result in our overall ability to increase weight from month to month! In April  we will decrease from time under tension ( one exercises consecutively per muscle group) so we can have more rest to allow us to go heavier for April.

New April Exercise Additions!

Keeping with our monthly tradition, we will again be adding new exercises. Each and every month we will bring something new to our classes, which allows us to add to our extensive library of workout options which means not only do we keep things unique and fresh, but we are able to maximize our workout potential instead of getting caught up in the same thing month in and month out! In the month of April we will be adding two new workout exercises .

Rubber Band Lat Pull Down

  • Lat Pull Down can be extremely beneficial in building upperbody strength and target the upper body muscles, especially the latissimus dorsi, biceps, and deltoids muscles. It is also quite beneficial in keeping the shoulder healthy.

RB High Knees 

  • Using Rubber Bands during a high knees cardio station requires additional core and energy to keep tension on the bands, making for a great core and anaerobic exercise