Pedro’s 90lbs

Pedro [Read more…]

Intermittent Fasting and Blood Sugar

Fasting and blood sugar levels - Fitness Revolution RowlettOver the course of the past several months I’ve been getting more and more questions about fasting, I guess people think I know what I’m talking about lol. Honestly, the concept of fasting is very simple… shut your mouth people; just don’t eat. THERE YA GO!

As I see more and more the concept of a person not eating every three to four hours really freaks them out. They want and have an interest in losing weight but not eating at all seems counterproductive to everything they have heard over the years. I won’t go into that dogma of media and bro-science in this blog but the point I was leading towards is that we are under the impression that fat loss is hard. We are under this impression that you must be on a complicated diet of 6 meals a day so the concept of fasting must be difficult… (I’m thinking… dafuq)? Let me just say one more time… fasting is simple, just don’t eat. [Read more…]

Training while sick

Working out while sick - Fitness Revolution RowlettIt’s going to happen. It’s just a matter of time, you find that you’re in this beautiful rhythm with your training. You’re hitting all your goals, you’re incredibly strong and feel fitter than ever, you’re losing weight and you feel amazing.

Then out of nowhere, you notice that little “tickle” in the back of your throat that’s an indicator of what’s to come if you don’t slow down. You think: “I can’t slow down! I’m kicking too much a$$ to slow down!” so you begin doing every trick that you know to prevent what’s about to happen, you up your vitamins, drink more water, go to the local supp shop to pick up something, then when you wake up the next morning you feel like crap.

Damn…

Right when you’re getting somewhere in the gym you get sick, what a bad time for this. [Read more…]

A fat melting workout on a treadmill?!

 

I’ve always thought that treadmills are for gerbils… but I then remember this workout I’m about to show you.

I’ve been a victim of the cardio monotony for years at big health clubs, I was brought up that if you wanted to lose weight and get lean you had to spend hours a week to steady state heart rate training or low intensity heart rate intervals to get lean.

I would get on press the start button and go anywhere from 30-60min sometimes twice a day just to get that extra lean appearance that we all seek. Problem was I felt like I was wasting time and my workouts were taking too damn long! Heck when I was getting ready for some fitness events I could spend almost 3 hours a day in the gym!!! Now I love the gym but even I get sick of it after a while.

Plus what bothered me was I was losing weight but I started to lose valuable muscle as well. Towards the end I would usually cap out at around 8% body fat then I would notice that for every pound of fat that I lost I would lose nearly a pound of muscle. So great, I lost 10lbs but my body fat moved very minimally…

Finally I wised up and started implementing sprint training into my workouts and what a difference that made! 10-15min 2-3 times a week and I was leaner than ever and maintained if not had a slight increase in muscle mass! Yeah I no longer needed a treadmill!

There was a problem though…

I needed a sprint track and sometimes finding those could be difficult and if it was cold outside forget it. I mean I love the hard core rocky training principle but I hated slipping on ice when I was up north. Can’t run sprints with a busted knee.

The solution… a treadmill?

Really!?

Well I was shown this principle a year back and I have implemented it not only into my workouts but teaching this to my clients as well. Its actually pretty simple 🙂

  • Do a 2-5min warm up (some need more or less depending on your day)
  • Increase your incline to a 12 (yes I said 12)
  • Pick a speed that on a scale of 1-10 is about a 7
  • Run for 30 sec
  • Straddle the treadmill and rest for 30sec
  • Repeat for 10min
  • Drop the speed and incline and walk for 2-3min

 

One thing that I want you to get over the is “I’m going to fall and eat my face if I take off on a moving treadmill” If you follow the video people I’ve shown you how to “peddle” your feet to get your pace down before you take off running.

 

 

 

The workout may seem quick and short but thats the point!

Just do this workout twice a week (anything more and you’ll stress your nervous system too much) and on your third day go do a steady state cardio workout for about 30min on anything that you want: elliptical, bike, swimming, etc…

**You can always change the interval  duration’s, 30 sec on 30 sec off. 45 sec on 15sec off.  15sec on 15sec off… its limitless!

***It may be easy for the first few rounds so you’ll think that you should increase the speed but DON’T, after about 5 or 6 intervals you’ll hate yourself for even thinking it 😉

 

Let me know what you think!

 

 

In Health and Fitness,

 

 

 

Travis Merritt, BS, CPT is the owner of Fitness Revolution in Rowlett, TX.

P.S. – If you enjoyed this post please share it with your friends using the social media buttons below.

P.P.S. – Please ask a question or share a comment with us in the Leave a Comment section at the very bottom of the page.  We love your feedback and will use it to develop future blog posts.

PLEASE CLICK THE “LIKE” BUTTON, POST A COMMENT AND SHARE WITH YOUR FRIENDS…

 

WE HAVE MOVED!

CLICK BELOW TO GO TO OUR NEW WEBSITE

WE HAVE MOVED!

CLICK BELOW TO GO TO OUR NEW WEBSITE