Call Us (617) 477-8517

COACH'S BLOG

POSTED ON: July 31, 2018 BY: Andre Thomas

At-Home Cardio Ideas

For many people, one area of their workout program that they struggle with the most is getting in their cardio training. They’re fine getting into the gym to perform weights and if they’ve structured their weight lifting routine properly, they really don’t have to be in there for all that long to execute an effective workout session.

But when it comes to cardio training, that’s a whole other manner. Not only is cardio training usually the more boring training mode of the two, but most people find that they just don’t have the time in the day to get to and from the gym to do it.

If that’s your problem, then it might be time to consider some of the at-home varieties of cardio training that you could complete to help you burn more calories and take your fat loss one step further.

You definitely don’t need to invest in pricey home gym equipment either to get this cardio training in.

Let’s have a quick look at a few of the top at-home options for your cardio training so you can get a better idea of what might be right for you.

Skipping
The very first of the at-home cardio workouts to consider is skipping. Skipping is great because it’s going to help to enhance your cardiovascular fitness level while also offering the same calorie burning effects that running would.

Plus, you’ll also stimulate both the upper and lower body muscles while doing it, making it a more complete form of workout.

Stair Climbing
The second of the at-home cardio methods to consider is stair climbing. Stair climbing is also ideal for those looking to torch calories because of its intense nature.

To add to this, stair climbing is perfect for those looking to enhance their lower body strength as with each step you take you’ll be working the glutes, hamstrings, and quads.

Try incorporating some single leg stair climbing into your workout to really kick the intensity up a notch.

Aerobics Videos
Aerobics videos are another option that you might consider for your at-home cardio workouts. For those who like a lot of variety, these will likely satisfy your need quite well.

Choose between step aerobics or circuit training, both of which will get your heart rate up and help you burn fat faster.

Dancing
Finally, if you’re the creative type who wants to break away from traditional cardio methods, consider some dancing instead.

Crank the music up and just dance around your living room. You can easily blast 100 calories per fifteen minutes of doing this, so play six songs and you’ll have a fantastic workout completed.

So don’t let having to go to the gym keep you from your cardio training any longer. Instead, consider these options and you’ll be on your way to success.


POSTED ON: July 25, 2018 BY: Andre Thomas

Exercise Versus Diet For Fat Loss

If you’re someone who’s looking to shed a few pounds and get down to your goal weight, one thing that you might be questioning is what is more important – getting a good diet in order or performing some intense workout sessions.

While there’s no question that a combination of both will yield the best possible results, if you had to choose between one or the other, is one more important?

Let’s take a closer look at this factor so you can see for yourself what you must consider.

The Question Of The Calorie Deficit

The very first thing that you must take into account is what it is actually required to lose body fat.  In order to successful melt pounds of fat from your frame, you have to consume fewer calories than you burn.

You can either achieve this by reducing your food intake on the diet side of things or increasing your calorie expenditure on the exercise side of things.

Now, when it comes to accomplishing this goal, diet tends to win out.  You can easily create a 200-400 calorie deficit with your diet plan, but it would take exercising for 30-60 minutes to do the same.

Most people grossly overestimate just how many calories they burn during a workout and don’t realize how hard it is to create that deficit through activity alone.

Maintaining Your Lean Muscle Mass And Metabolism

On the flip side of the coin, exercise is what will ensure that you maintain your lean muscle mass as you go about the fat loss process and it will also help to boost your metabolic rate.

A low calorie diet however can put you at risk for lean muscle mass loss and will naturally cause a slow-down to your metabolism.

So from a long-term point of view, exercise will yield weight loss that may be easier to keep off, provided you don’t eat back all the calories that you burn off.

Your Body’s Tolerance

Finally, the last thing that you must take note of when asking yourself which is better in terms of the overall fat loss results it will provide is what your body’s tolerance level is.  Are you someone who can take exercising for high volumes each week?

Some people simply do not have the recovery capacity to do so and will find that they burnout very quickly.


POSTED ON: October 16, 2014 BY: Andre Thomas

9 Reasons You’re Not Losing Weight

1. Stuck In A Rut.

Our bodies eventually adapt to the demands we place upon them. If you’re doing the same routine week after week or month after month, your body has likely become very efficient at that routine, and is no longer burning many calories or getting a fitness response. I personally change up my routine every week, and recommend you introduce new exercises and workouts at least once a month. This is the #1 the reason why F.I.T.T. Body BootCamp is such an effective weight loss strategy.