Ladies ! Don’t fear the weights!

Hey Ladies! Are you avoiding weights because you believe they will only add bulk to your physique.  Well, in todays video I am going to help clear the confusion on resistance or weight training for ladies.  Proper, high-intensity strength training, safely applied, is one of the most important things that a woman can do to ensure an overall better quality of life. You will absolutely reap the benefits of increased lean muscle mass, improved bone density and cardiovascular health, better insulin control, fat loss, and better athletic performance. Rest assured, the notorious bulk will not happen.  The difference however between men and women when it comes to putting on muscle is in the amount of testosterone each has.  Men have up to 20 times more testosterone, the hormone responsible for building muscle mass.  Unfortunately, those women who look like they are becoming more manly, are most likely taking testosterone to help increase their muscle size, especially among female bodybuilders.  However, I still hear tales of women that started using weights and just looked larger than they already where without any real improvement in overall appearance, and yes that can happen but only if you start eating more than you did when you started.  Its not uncommon that when someone starts a weight training program that instead of also changing their diet they think they can start eating more and therefore keep putting on fat because an hour of weight lifting burning say up o 500 calories can be defeated in minutes with a couple slices a pizza or bag of chips that contain in excess of 800 to 1000 calories.  So yes, its easy to keep gaining body fat with any exercise program if you don’t change your diet. But by adding lean muscle you will help increase your metabolism so you will burn more calories even when your not working out and then if you modify your diet in addition to your workout you will really start to see amazing results.  In addition by incorporating HIIT style cardio to your weight lifting program you will really start shredding that body fat off, leaving your with a toned, shapely physique that is sure to please even the most body conscious ladies.

 


July Workout Game Plan

For the month of July 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 challenge ourselves to not decrease the weight while we increase  the amount of time our muscles stay under tension.  In July  we will Increase  time under tension (four exercises consecutively per muscle group) so  by trying to stay at the same weight will challenge your muscles getting them to grow stronger and with strength comes shape.

New July 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 July we will be adding two new workout exercises.

Rubber Band Hold with Rubber Band Side Step.

  • This is not your normal side to side squat, we could have just added the rubber band but went one more step to work the chest by placing a large rubber band around our upper body then pressing our hands away from us as we continue our side step, making for a highly effective chest and leg contouring exercise.

Bosu Ball Sit Out.

  • We continue to challenge the core by placing ourselves on an unstable platform such as the bosu ball while lifting our legs to one side causing our core muscles to have engage in order to hold our selves up during the exercise.

When many people think of high-intensity interval training (HIIT), they often mistakenly think that intensity and impact are the same. This myth often turns many people away from HIIT because they have hesitations that their body can’t handle the impact but they can with low impact HIIT training.

Contrary to popular belief, Intensity relates to how much effort you’re exerting, not how much pressure you’re putting on your body. Fortunately, low impact and high intensity can exist within one workout. You can still see amazing results without high impact pressure on your body.

Low Impact HIIT Circuit

For low impact HIIT workouts, create a HIIT workout plan that protects your knees, ankles, and other sensitive joints. This means engaging in movements that don’t require your feet to leave the floor. Short, intense training circuits are a great option. You’ll still get your heart rate up for a cardiovascular workout while building strength. Take short rests in between to keep the intensity up.

Low Impact Exercises

Cardio workouts that are low impact can seem contradictory, but there are many exercises that won’t put pressure on your joints and body. Low impact exercises are a safe way to get a cardio workout in for those who need to protect their joints.

For a cardio workout that is low impact, slam ball slams, medicine ball clean and press, and rubber band punches or squats with rotation are great options. Remember, though, that with high-intensity training, the goal is to build muscle and burn fat, so don’t fall into a routine of long-winded cardio sessions.

When using low impact exercises, use speed and resistance to increase the intensity of your workout. Switch off between light, medium, and high resistance, while switching up your speed to match to create the intensity.

Modify Group Fitness Classes

A group fitness class can always be modified when necessary. If some of the exercises involving jumping, like burpees, know that you can skip that part of the exercise. Talk to your instructor before you take the class and let them know you’re focusing on low-impact, high-intensity training. Your instructor is there to provide a safe environment, so they’ll be more than willing to provide modification options during class.

Create a custom fitness plan with Team Afterburn!

Remember, low-impact does not mean low effort. At Team Afterburn, you’ll sit down with one of our certified personal trainers to create a custom fitness plan that fits your goals. If you’re looking to burn fat and build muscle, we will talk about what it’s going to take to get you there. We will figure out specifically what it’s going to take to ensure YOUR results which involves diet and exercise. To ensure your success, we’ll meet with you regularly to check your progress.

Ready to start your muscle-building journey? Try us out for an entire 6 weeks for only $75! Check out our workout schedule to see what fits best in your schedule. You can also follow us on Facebook for more helpful tips. Or sign up for a workout online for free!

For those who want to build muscle and lose weight, consistency is key no matter if you do cardio before or after weights! There are many common myths when it comes to shedding fat and building lean muscles. When you look beyond the distractions and focus on your personal fitness plan, you’ll start to feel stronger both physically and mentally.

Myth: It takes more energy to do cardio than lift weights.

Many people think it takes more energy to do cardio, and so they think should do their cardio workout first while they have the most energy. But it takes just as much, if not more, energy to lift heavy weights.

Think about the recovery period rather than which one takes more energy. Completing a cardio workout before weights tires out the body and uses up your energy stores, which could cause you to skip the weights or complete half the workout. After a successful weight training session, your muscles build tissue at a higher rate than after cardio, so it’s in your benefit not to skip the weights or tire yourself out before lifting.

Myth: I should just do a lot of cardio if I want to lose weight.

It’s a common myth that to lose weight and build muscle, we should resort to long cardio workouts. Too often we hear of people doing long treadmill workouts and no weight training. In fact, the opposite is true. Your workouts should be high-intensity, short, and consistent. Your body needs a balance of exercises that get your heart rate up and build muscle.

The goal to building the look of lean muscle is to have your body use fat to fuel itself rather than muscle. This is accomplished when you complete short reps of heavy weights combined with intense bursts of cardio.

Should I do cardio before or after weights?

The short answer: after. When your goal is to build lean muscle, lifting weights is an important piece of your workout plan. You don’t want your body to be tired when you’re lifting. Hitting the heavy weights before you do cardio is your best bet.

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 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.

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. Try us out for an entire 6 weeks for only $75! Check out our workout schedule to see what fits best in your schedule. You can also follow us on Facebook for more helpful tips. Sign up today to start seeing results now!

One of the greatest pitfalls of joining a new gym is walking in and feeling insecure. When you look around and everyone seems to know what they’re doing, it can make you feel unsure and nervous but within no time you can start feeling more confident at the gym.

We’re here to let you in on a little pro tip: no one really knows what they’re doing. For real! Fitness is a work in progress. Even some regular members tend to forget the correct form, or they get in a rut and forget to focus on other muscle groups.

That’s why there are coaches and trainers to assist and motivate you.

That’s why, at Team Afterburn, we create a personal fitness and nutrition plan so you have a plan of action when you walk into our gym.

But most importantly, that’s why we promote a positive, community environment, so you feel comfortable and confident asking questions and giving it your all.

Before you sign up for an incredible fitness journey at Team Afterburn, check out these tips for feeling more confident at the gym.

1. Follow a Personal Fitness Plan

When you have a plan, you know exactly what is needed to get to where you want to go. A personal fitness plan is a great way to take control of your workouts and feel more confident when you’re at the gym.

2. Wear Clothes That are Comfortable

It may seem silly, but we believe what you wear to the gym has a lot to do with your confidence. Unless you don’t have anything that fits, you don’t need to go out and buy a new workout outfit. In fact, we suggest wearing something that’s familiar. As long as you feel comfortable, your confidence level will benefit.

3. Get to Know Your Coach

When taking a group fitness class or meeting with a personal trainer, get to know who will be guiding your workouts. Put yourself out there. Keep the mood light with casual conversations. Trust us, you’ll feel more confident and the time will fly by when you’re more engaged.

4. Ask Questions

One thing about working out at a community-driven gym is that you can ask almost anyone for help. People working out love to help other people working out. If you’re not sure about form, ask someone!

5. Don’t Slack on Nutrition

If you work out hard at the gym and then go home and binge on processed food, you’ll likely feel less confident at your next workout. Take your nutrition consultation seriously and stick with your plan even when you’re at home.

6. Start Seeing Results Fast

“When you focus on the positive, the positive gets better.”

Have you ever heard someone say that? There’s nothing like seeing visible results to help you feel a lot more confident at the gym! At Team Afterburn, when you work hard and dedicate yourself to a plan, you can start seeing results in weeks!

7. Choose a Gym That Values You

Far too many gyms foster a negative environment that makes it hard to be confident at the gym. Find a gym that promotes positivity, community, and hard work. Team Afterburn is more than a gym, it’s a second family. We want to see you succeed and have fun along the way.

Feel More Confident at Team Afterburn!

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, and we regularly check in with you to assess your progress.

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 gets 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’re looking for a community-driven workout environment, try us out for an entire 6 weeks for only $75! Check out our workout schedule to see what fits best in your schedule. You can also follow us on Facebook for more helpful tips. Or sign up for a workout online for free!

5 Benefits of Having a Personal Fitness Plan

Have you ever walked into a gym and felt completely lost? Maybe you wandered around for a little bit, did a few reps on some machines, and then settled onto an elliptical machine for 40 minutes where you watched more people wandering aimlessly.  You can lose that lost feeling with a personal fitness plan.

Unlike most gyms, Team Afterburn gives you a purpose from day one. We won’t throw you into the fire to figure it out on your own. We believe fitness is one of the most important journeys you’ll ever embark on that requires guidance, motivation, and a community to cheer you on along the way.

Personal Fitness Plans

Before you begin your fitness journey, we sit down with you to create a personal fitness plan. We’ll talk about your lifestyle, nutrition, mood, and your current relationship with fitness and nutrition. From there, we define attainable and measurable goals that are personal to you.

We recommend a personal fitness plan for anyone looking to see real results. Let’s look at some of the benefits of having a personal fitness plan.

1. Accountability Partner or Fitness Coach

Everyone says the third day is the hardest. You might start out strong, but slowly lose steam until you’re back to your old ways of not exercising. If you’re working out on your own, it can be hard to stay accountable. When you create a personal fitness plan, your coach automatically becomes your accountability partner. They’ll be checking in with you regularly, which is why most people are more inclined to stay on track

2. Customized Exercises & Ability to Adapt as You Go

Have you ever tried something at the gym and quickly learned that your body just doesn’t go that way? This shouldn’t discourage you to quit. A personal fitness plan is created with your body in mind. Do you need some low-impact options, no problem! If you can’t move the way that some of the exercises require, easy! Are you wanting to lose fat and build muscle, let’s get you on a high-intensity circuit routine. The best part is you can adapt as you go because it’s your plan!

3. Clearly Defined Roadmap to Achieving Your Goals

You know that unsure feeling we mentioned in the beginning of this blog? We can guarantee you won’t feel lost when you have a personal fitness plan. Everything is figured out for you so you know exactly what your goals are and what it takes to achieve them.

4. Nutrition & Lifestyle Consultation

Many people who work out at the gym on their own are missing one key component: nutrition! You can have the best high-intensity fitness routine, but if you’re not fueling your body with the proper nutrition, you probably won’t see results. With a personal fitness plan, you get the nutrition aspect of fitness. That way, you’ll know what foods to eat, what to avoid, and any lifestyle adjustments you may need to make, like getting more sleep or exercising at a different time of day.

5. Progress Reports

As you’re working your way through your personal fitness plan, progress reports are a great way to stay motivated. There’s nothing like seeing results to make you want to keep pushing forward. Sure, you could give yourself a progress report, but let’s be honest, would you really do it?

Start seeing amazing results in as little as six weeks or less!

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. Each month we’ll meet again to check in and make sure you’re on track and feeling great.

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. Try us out for an entire 6 weeks for only $75! Check out our workout schedule to see what fits best in your schedule. You can also follow us on Facebook for more helpful tips. Or sign up for a workout online for free!

June Workout Game Plan

For the month of June 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 challenge ourselves to not decrease the weight while we increase  the amount of time our muscles stay under tension.  In June  we will Increase  time under tension ( three exercises consecutively per muscle group) so  by trying to stay at the same weight will challenge your muscles getting them to grow stronger and with strength comes shape.

New June  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 June we will be adding two new workout exercises.

Over Head Dumbbell Rubber Band Side to Side Step.

  • This is not your normal side to side squat, we could have just added the rubber band but went one more step to add an over head dumbbell hold along with the rubber band making for a highly effective leg contouring exercise.

Decline Dumbbell Press

  • By going into the decline position on the chest press we emphasis more tension on the lower pec to make sure we continue to hit all three areas (lower, mid and upper) of the chest for better over all symmetry.

June Workout Game Plan

For the month of June 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 challenge ourselves to not decrease the weight while we increase  the amount of time our muscles stay under tension.  In June  we will Increase  time under tension ( three exercises consecutively per muscle group) so  by trying to stay at the same weight will challenge your muscles getting them to grow stronger and with strength comes shape.

New June  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 June we will be adding two new workout exercises.

Over Head Dumbbell Rubber Band Side to Side Step.

  • This is not your normal side to side squat, we could have just added the rubber band but went one more step to add an over head dumbbell hold along with the rubber band making for a highly effective leg contouring exercise.

Decline Dumbbell Press

  • By going into the decline position on the chest press we emphasis more tension on the lower pec to make sure we continue to hit all three areas (lower, mid and upper) of the chest for better over all symmetry.

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!