RE:Born personal training in Poole, bring you information on why women shouldn’t be afraid of gaining muscle.
1. You’ll Have Less Body Fat
Muscle mass is the best defense against getting fat. For example, one study compared a 12-week periodized resistance training protocol using loads ranging from 60 to 80 percent of maximal with a muscular endurance protocol using light loads with 15 to 30 reps on body composition in women. The women that did the periodized program lost nearly 5 kg of body fat, gained about 3 kg of muscle, and had dramatic increases in strength. The women who did the high rep, light load muscular endurance program lost NO fat and gained no muscle. They didn’t get stronger either!
It’s okay to start getting strong at a young age. Studies show that girls from age 7 on up can develop equal strength as boys of the same age. Plus, in young girls, having a stronger handgrip, and more lower and upper body strength are all associated with better body composition, lower BMI, and greater functional ability as measured by vertical jump. By developing strength at a young age, you’ll set yourself or your kids up for a lean and strong future!
2. You’ll Look Better in Clothes…and Without Them
Strong, developed muscles can give women curves—glutes and abs with muscle development are much more aesthetically pleasing to the male eye—and you’ll look better in clothes. Perhaps more important than conforming to the male gaze is research that suggests that building strength by training is an effective way for women to take control of their body image.
Once you have a tool to help you get the body you desire, you’ll feel empowered. I guarantee that achieving personal records and squatting or deadlifting more than you weigh will make you feel and look awesome.
3. You’ll Have a Healthier Baby and A Leaner Pregnancy
A recent study found that pregnant women who participated in an aquatic resistance training program for 6 months until the start of the third trimester had healthier babies than a control group. The offspring had better insulin sensitivity over the first year, and less chance of being big or small at birth (both markers of poorer health and risk of disease development).
The women in the training group gained significantly less weight and had much better glucose tolerance throughout the study. There were no cases of gestational diabetes in the training group, whereas half of the women in the control group developed gestational diabetes.
4. You’ll Have Less Disease Risk: Cancer, Diabetes, etc.
As mentioned in part 1, the more muscle and bone you have, the greater the acid buffering power your body has, which correlates with a better immune system and higher levels of the endogenous antioxidant, glutathione. Lower glutathione is a primary predictor of fatal disease risk, especially cancer.
A new study has linked lower handgrip strength, which is correlated with low muscle mass in women, with poor health and a much greater risk of developing a number of chronic diseases. In women, stroke, poor posture (kyphosis), history of a fall, hyperthyroidism, and anemia were associated with a weak handgrip.
5. You’ll Have Better Posture
If you lift smart, you will develop structural balance, which basically means your muscles will be coordinated to help you move well and have better posture. A strong lower back and core will help you stand up tall, keep your abdomen tight, and avoid back pain. A stronger upper back will give you the ability to roll your shoulders back by retracting your shoulder blades.
More strength will help you develop better body awareness so that you keep you head in line with your spine (not sticking forward), and your movement patterns will be smoother. You’ll look and feel more confident, and people will have more respect for you!
6. You’ll Have Better Balance and Flexibility
A study of untrained women who participated in a 10-week resistance training program showed that they improved their balance by doubling the amount of time they could stand on one foot with outstretched arms from 43 seconds to 85 seconds. These women increased lower body strength by 32 percent and gained an average of 20 kilos on their leg press 1RM. The also decreased body fat by 2.2 percent!
Better flexibility isn’t a given because it depends on a variety of factors including whether you stretch or get body work on a regular basis. But, studies do indicate that women who perform better on tests of lower body strength have better flexibility. Naturally, a more active lifestyle will help you maintain flexibility and avoid immobilizing injuries, such as injury to the rotator cuff, hip, or knee.
7. You’ll Have A Better Mental Outlook
The 10-week study of women mentioned in #6 also found positive changes in the participants’ mental outlook from strength training. These women demonstrated greater physical confidence, much fewer mood disturbances and feelings of depression, and they had less fatigue by the end of the study.
8. You’ll Have a Stronger Immune System
Lifting weights improves gene activity and enhances the body’s natural antioxidant system so that it is ready to launch an assault when exposed to viruses. Research shows that people who do moderate to vigorous training get sick much less often than those who are inactive—one study found a 43 percent lower incidence of getting a cold during the winter months.
9. You’ll Age Better
Greater muscle mass percentage in older women is strongly associated with better mobility, faster gait speed, lower body weight, and lower fat mass. Gaining muscle now will help you stay leaner, maintain stronger bones, and avoid pain as you age.
10. You’ll Live Longer
At least six studies have shown that women who have more muscle mass will live longer. Being stronger means you’ll have better mobility and muscle power as you get older, which is another primary indicator of longevity.
A related bonus is that by getting strong, lean, and muscular at a young age, you’ll avoid what is being called sarcopenic-obesity, or being fat and having low muscle mass when you are old. Although it’s unclear whether older people gain fat first or lose muscle first, these two physiological actions go hand in hand. Once you start losing muscle, you are just about guaranteed to get fat if you don’t take action by lifting some iron!
Referenced from Charles Poliquin.
Many people think that sugar is okay in moderation, or that there are sweeteners that are better for us because they are raw, natural, or come from a plant. Just because it’s raw and plant-based doesn’t mean it won’t make you fat!
All sweeteners except artificial ones come from plants—refined sugar, brown sugar, molasses, evaporated cane juice, raw sugar, organic cane sugar, agave, maple syrup, fructose, juice concentrates, and corn syrup—they are all completely natural. Honey, the remaining sweetener, contains vitamins, antioxidants, and is thought to enhance the immune system, but if fat loss is your goal, it should be avoided because of the high fructose content.
To help you make your own informed decision about sugar intake, this article will look at how the body processes different forms of sugar and what the research tells us about sugar and health risks.
What Is Sugar?
For the purpose of this article, sugar includes all the sweeteners that are produced from sugar cane, sugar beets, corn, fruit, honey, agave, maple syrup, and fructose. White and brown sugar, evaporated can juice, raw sugar, and molasses are all made up of a sugar molecule called sucrose, which is about half fructose and half glucose.
Glucose is the sugar that is turned into glycogen and stored in the cells for energy, or if there is too much of it, it is turned into fat. Glucose isn’t sweet by itself, but when paired with fructose in an equal ratio it is what we know as sugar. If you need to replenish energy stores quickly after a very intense workout, glucose is the best choice, but from a body composition perspective it should be avoided.
Fructose is the sugar that is found in fruits and some vegetables, and it makes up at least 48 percent or more of all the sweeteners mentioned here. Fructose is metabolized by the liver and it doesn’t raise insulin. Still, studies show that eating foods with added fructose can put you at greater risk of diabetes, and lead to significant fat gain, especially visceral belly fat.
Orange and grape juice concentrates contain slightly more than half fructose, with the rest being glucose. High-fructose corn syrup is 55 percent fructose and 45 percent glucose, whereas agave is 88 percent fructose and 12 percent glucose, which is the reason that agave is not the wonder sweetener that it has been marketed to be. It is true agave has a low-glycemic index since it is mostly fructose, but that whopping dose of fructose appears to wreck metabolic havoc on the body.
The Problem With Sugar
There is a serious flaw with the argument that sugar is okay in moderation. Humans don’t seem to be able to control themselves when it comes to sugar intake. And for good reason: Sugar has the effect of altering hormone response and brain function so that we are driven to eat more of it.
Wakefulness, energy expenditure, and the brain’s reward center are all downregulated when we eat sugar. A network of transmitters in the brain respond to the food you eat, and if you eat carbs, especially sugary carbs, the network is inhibited, slowing energy use and making you less alert. For example, dopamine signaling is reduced so you feel less pleasure and want more sweets, while the hormone leptin, which suppresses hunger and signals fullness, is not elevated.
Humans aren’t to “blame” for loving sugar or being unable to control their intake since it basically hijacks the brain to persistently crave more sugar, a craving that the vast majority of humans are not able to overcome. And many people eat some if not lots of processed foods, nearly all of which contain some added sugar, making their intake that much higher and intensifying their cravings. Therefore, if you or your children eat foods with added sugar on a regular basis, there’s little doubt that you are getting too much, and putting yourself at risk of insulin resistance, diabetes, obesity, and disease.
If you don’t eat processed foods EVER, you have a shot at completely avoiding sugar, or choosing to eat it only in severe moderation. However, if are trying to lose fat, completely avoiding sugar is the best solution.
The Problem With Fructose
Fructose was originally thought to be a great alternative to sucrose because it doesn’t affect insulin. Recent research shows that when you consume food or beverages with added fructose, it will slow your metabolic rate, halt fat burning in the body, and the liver will turn any excess fructose into fat very quickly.
For example, a study in the European Journal of Clinical Nutrition compared the effects of eating a diet that was high in fructose-based carbohydrates with one that included mainly glucose-derived carbs on body composition in overweight individuals. Researchers had participants eat a diet that was 15 percent protein, 30 percent fat, and 55 percent carbohydrate (30 percent was complex carbs and 25 percent was either fructose or glucose) for 10 weeks.
Both groups gained fat, but the fructose group gained more fat, most of which was visceral belly fat. They also decreased their resting metabolic rate, meaning they burned fewer calories at rest after the 10 weeks, which is never a good thing because it will lead to an excess energy balance and fat gain. Fat burning was also decreased in the group that ate the fructose, which is a very unfavorable result because it leads to fat accumulation in the liver and decreased insulin sensitivity.
Other studies provide additional evidence that fructose is bad news: A Harvard review of 300,000 people found that for each 12-ounce serving of high-fructose corn syrup sweetened beverage ingested a day, diabetes risk was increased by 15 percent, and a similar finding linked fructose sweetened beverages with greater visceral belly fat and insulin resistance in teenagers. Aside from causing visceral belly fat gain, diabetes risk, and lower metabolic rate, fructose intake is thought to lead to elevated blood triglyceride levels, which is a primary indicator of heart disease risk.
All of these negative effects are set off by what happens with the liver when too much fructose enters the system. The liver can process a small amount of fructose efficiently, such as the amount found in a serving of blueberries or raspberries. But more than a few grams gets converted quickly by the liver into fat, and the liver appears to favor putting the fat into muscle, the abdominal cavity, and the liver itself. All this fat is called visceral fat and it is the worst kind for you to have because it sends out inflammatory factors that promote insulin resistance, raise triglycerides, and degrade muscle tissue.
Ten Tips To Avoid Sugar For A Better Body Composition
1) Eliminate All Processed Foods
The easiest way to avoid sugar is to eliminate all processed foods. Opt for whole foods: Organic meat, whole milk dairy, nuts, seeds, beans, vegetables, and fruit.
2) Read All Food Labels
You should avoid all processed and packaged foods, but in the rare cases that you can’t, try to buy foods that don’t have added sugar. First, check the ingredient list for all of the following: Sugar, evaporated cane juice, high-fructose corn syrup, corn syrup, beet sugar, brown rice syrup, agave, honey, molasses, brown sugar, and fruit juice concentrates.
Second, check the nutrition label to find out how many grams of sugar are in the food. This may be added sugar or naturally occurring sugar, which is found in milk, plain yogurt, and fruit. Don’t worry about naturally occurring sugar as long as you eat reasonable quantities. Obviously, you want to avoid added sugars whenever possible.
3) Start By Limiting Sugar Intake to 100 Calories a Day
If you are a sugar junkie and can’t fathom the idea of eliminating sugar, start by cutting back. Shoot for 100 calories a day, which is equal to about 25 grams a day or 6.5 teaspoons.
4) Avoid All Sweetened Beverages
Avoid all sweetened beverages and all other beverages that have added sugar, including diet and regular soda, tea, sports drinks, energy drinks, etc. There is compelling evidence that sweetened beverages of all kinds are linked to accelerated fat gain, greater risk of obesity, diabetes, and other health problems because liquid sugars are turned into fat very quickly and alter insulin sensitivity.
5) Avoid Fruit Juice
Avoid fruit juice. Juice contains none of the fiber of fruit and most fruit juices have a whopping dose of added sugar. Even if they don’t, from a body composition perspective, you need to avoid them because the liquid sugar (much of which is fructose) is quickly converted into fat just like with soda.
6) Minimize Your Fructose Intake
Save your fructose intake for fruit and avoid all other forms. Most fruits are high in fiber, vitamins, and antioxidants, making them an important part of your diet. For fat loss, limit your intake to 5 to 10 grams of fructose a day, with very active individuals maxing out at 20 grams. Lower fructose fruits and vegetables include most berries, nectarines, grapefruit, avocado and tomatoes. Bananas, apples, and pears are on the high end of the scale.
7) Don’t Add Sugar To Foods or Beverages
If you currently drink tea or coffee with added sugar, stop.
8) Accept that There Is No Healthy Sugar
Although added fructose may be the worst sugar because of how it slows metabolism and halts fat burning, there is NO nutritional value in any form of sugar except possibly honey. For optimal body composition, avoid ALL sugar. Be aware that “healthier” sweeteners are a myth—agave is one of the worst sweeteners because it is almost pure liquid fructose with an even higher fructose content (88 percent) than high-fructose corn syrup!
9) Avoid Diet Sweeteners
Avoid diet soda and other diet sweeteners because many are chemically derived and have been linked with severe health problems and cancer risk. Ingesting sweeteners such as aspartame, splenda, etc., increases your toxic load, and there is evidence that humans naturally use sweet taste to predict the caloric content of food. Eating sweet non-caloric substances may degrade this predictive relationship, leading us to eat more calories, and producing fat gain.
For example, controlled studies of rats have found that feeding the animals artificially sweetened food reduces the correlation between sweet taste and the caloric content of foods, resulting in increased energy intake, fat gain, and a blunted thermic response to sweet-tasting diets. This means the rats’ bodies adapted to burn fewer calories in response to the same amount of food intake, indicating a slower metabolic rate.
10) Enjoy Stevia in Moderation
Stevia is a non-caloric sweetener that comes from the stevia bush, which is native to South America. It has been found to improve glucose tolerance and may help fight diabetes. Other studies have shown it can lower blood pressure and may convey additional health benefits. Stevia doesn’t cause an insulin release but it does need to be metabolized by the body, which happens via a detoxification through the liver and kidneys. So, it’s not turned into fat or used as energy in the body, but it still must be processed and excreted, meaning you don’t want to eat huge quantities.
Increasing your muscle mass and bone mass has a myriad of health benefits.
Vary the tempo of your lifts to lose fat and get more powerful. Manipulating tempo is an easy way to modify the amount of time your muscles spend under a load, making it one of the best tools to help you break through plateaus and drop a few pounds of fat.
A fascinating new study in the Journal of Strength and Conditioning Research shows how varying tempo and load will produce very diverse physiological results. This study compared the effect of performing the upright seated bench press on power, work output, exercise time, energy burned, and excess post-exercise oxygen consumption (EPOC) using the following four protocols performed to failure:
• Muscular endurance, 55 percent 1RM with a 4141 tempo
• Fast Force endurance, 55 percent 1RM with an explosive tempo
• Maximum Strength, 85 percent 1RM with an explosive tempo
• Hypertrophy, 70 percent 1RM with a 2121 tempo
(Here is a quick description of tempos :
The first and third are the amount of time it takes you to perform the eccentric and concentric portions of the exercise, respectively. The second and fourth are the number of seconds you are advised to pause after. So 2010 requires a 2 second eccentric portion (lowering the weight), no pause at the bottom, a one second concentric portion and no pause at the top.
the ‘X’ implies you perform the action as fast as possible with good form. You typically see this on the concentric (raising the weight) portion of an exercise. )
Results showed that the Fast Force protocol resulted in the greatest power output, followed by the Maximum Strength protocol—a finding that is not surprising since those exercise trials were performed explosively and the others used a controlled, deliberate tempo. Maximum possible velocity and loads in the 30 to 60 percent of the 1RM range will always produce greater output than restricted lifting speed or heavy loads. Still, the fact that the Maximum Strength trial produced the second greatest power output also supports the inclusion of heavy load training for power—it’s not that one tempo is always best, but that you must vary tempo to achieve optimal results.
The Fast Force protocol also resulted in much greater work to be performed than all other protocols. The Maximum Strength protocol was second in work output, but this protocol took the shortest amount of time to complete (only 30 seconds) compared to the Muscular Endurance, which was longest in 105 seconds. The Fast Force and Hypertrophy trials both took about 64 seconds.
Considering that energy is related to the ability to perform work, it can be concluded that the Fast Force protocol requires the highest energy cost, or for practical purposes, it results in the greatest calorie burn. However, the Maximum Strength protocol provides the greatest energy burn for the amount of time spent lifting, again highlighting the value of tempo variation.
One interesting point made by the researchers is that in the Hypertrophy protocol, the amount of work performed was similar to that of the Maximum Strength trial, but the Hypertrophy protocol took much longer to complete, indicating that building muscle is a result of longer exercise duration and the subsequent physiological and metabolic responses produced, rather than mechanical work.
The last thing you should be aware of is that all the tempo protocols produced similar EPOC, which refers to the amount of calories burned following the workout due to an elevated metabolism. Although EPOC was similar, you would achieve best fat loss and body composition by using similar time under tension as with the Fast Force and Maximum Strength protocols since these used the most energy during training, and EPOC can be maximized with higher loads or greater work.
Buitago, S., Wirtz, N., et al. Mechanical Load and Physiological Responses of Four Different Resistance Training Methods in Bench Press Exercise. Journal of Strength and Conditioning Research. 2012. Published Ahead of Print.
If your primary goal is lean abs, a high volume total body program with sprints is the way to go. You’ll gain strength and muscle mass in the obliques, rectus abdominus, and erector spinae, giving you better trunk stabilization and a rock hard stomach.
Call us today on 01202 671783 for more amazing info to get you looking great by this summer.
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Here are some more amazing top tips to help you lose your body fat.
1. Train using the most “bang for your buck,” multi-joint lifts like squats, deadlifts, bench press, chin-ups, and Olympic lifts.
3. Use very short rest periods (10 to 60 seconds) to trigger the greatest growth hormone response.
4. Vary the tempo of lifting phases and rest periods to provide new stimulus for the body to adapt.
5. To get lean fast, use a hypertrophy-type protocol (8 to 12 reps, more than 3 sets, 70 to 85 percent 1RM load).
6. Use a longer time under tension to burn more energy and increase postexercise oxygen consumption—try a 4-second eccentric and 1-second concentric phase.
7. Train to create an anabolic response. Increasing growth hormone is the priority because of its significant lipolytic (fat burning) effects.
8. Perform circuit training with little rest between sets for maximal growth hormone response.
9. For gradual fat loss over a longer period, include strength cycles that favor testosterone release with heavier loads (up to 95 percent 1RM), slightly longer rest (2 to 3 minutes), and lots of sets.
10. Work harder. If you’re not getting results, you’re not working hard enough.
11. Give priority to training the anaerobic energy system over the aerobic system when strength training and conditioning.
12. Do high-intensity sprint intervals for conditioning. Two examples are 60 cycle sprints of 8 seconds each, 12 seconds rest; or 6 all-out 30-second running sprints on a track, 4 minutes rest.
13. Be as active as possible in daily life. Move more: Take regular brisk walks during the day, always take the stairs, park far away in any parking lot, or do your own yard work.
14. Do relaxing physical activity instead of sitting in front of a screen: yoga, stretching, foam rolling, martial arts, or walking mediation.
15. Eliminate all processed foods from your diet—don’t eat them ever.
16. Eliminate all trans-fats from your diet such as margarine and shortening—they MUST be removed from the diet.
17. Don’t avoid fat. Research shows that people with diets with 30 to 50 percent coming from smart fats have higher androgens and lower body fat.
18. Eat smart fat, favoring the omega-3 fats that come from fish and wild meats.
19. Take fish oil to boost omega-3 fat intake and ensure your omega-3 to omega-6 fat intake is balanced.
20. Eat a diet with high-quality protein—organic meats will provide the largest “bang for your buck” protein.
21. Eliminate wheat and avoid grains in favor of vegetables.
22. Raise resting metabolic rate (the amount of calories the body burns at rest) by eating a higher protein diet with 15 to 25 percent of the diet coming from high-quality protein.
23. Eliminate all high-glycemic carbs and eat only low-glycemic vegetables and berries.
24. Eat an antioxidant-rich diet to prevent inflammation, which leads to fat gain. Try kale, broccoli, cauliflower, bok choy, berries, pomegranates, and cherries.
25. Non-green veggies that help you lose fat are colored peppers, eggplant, garlic, onions, mushrooms, hearts of palm, spaghetti squash, and water chestnuts.
26. Drink a lot of water (at LEAST 3 liters a day) to stay hydrated and help detox the body.
27. Avoid alcohol, juice, soda, and sports drinks. Stick to water, tea, and coffee.
28. For a radical approach, eliminate all alcohol.
29. Try acupuncture—studies have shown it can aid in treating obesity.
30. Make sure your vitamin D level is over 40 ng/ml. Take vitamin D if not.
31. Take a probiotic to improve your gut health.
32. Make sure your magnesium level is up to par. Scientists suggest 500 mg of magnesium a day.
33. Take a liquid zinc test to see if you can taste zinc. If not, you are deficient and should take zinc to speed fat loss.
34. Don’t buy cheap, poor quality supplements because they will do more harm than good if they are tainted with heavy metals or pollutants.
35. Take B vitamins, especially if you eat a high-protein diet or take BCAAs because the extra amino acids take away from the pool of available B vitamins need for detox.
36. Drink coffee or take caffeine before workouts to increase fat burning and work capacity—research shows we will self-select heavier loads if we take caffeine before training.
37. Drink organic green tea to elevate fat burning and aid in detoxifying the body.
38. Take carnitine to help the body use fat for fuel and increase time to exhaustion when training hard.
39. Take the amino acid taurine because it lowers the stress hormone cortisol and helps the body digest fat.
40. Take R-form alpha lipoic acid because it supports detox and recovery from training.
41. Use the herb fenugreek with meals to improve insulin sensitivity and energy use.
42. Remove body piercings to lose fat fast, especially belly piercings.
43. Limit fructose in the diet because it gets in the way of losing belly fat.
44. Never eat fructose before workouts because it blunts fat burning and lowers metabolic rate.
45. Avoid milk before workouts because it is very “insulinotropic,” meaning it causes persistently high insulin levels that make you burn less energy.
46. Don’t drink caffeine after workouts because it may raise cortisol at the point where you need to clear it for the best fat-burning and recovery effect.
47. Eat high-quality protein for breakfast. Avoid cereal and all processed foods.
48. Eliminate all sugar from your diet. It’s way more trouble than it’s worth if you want to lose fat.
49. Make an effort to get enough sleep. An early-to-bed, early-to-rise sleep pattern has been shown to improve body composition.
50. Know that you have complete control over what you put in your mouth. No one ever ate anything by accident.
High intensity interval training, the reason why you will burn more FAT at RE:Born Bootcamps.
So many fat loss methods, so many celebrity fat loss videos, so many weight loss surgeries and i can’t believe it, the highest definition of laziness, there is even weight loss gastric band hypnotherapy!!! What’s that all about……..
So what is best? Well I hate to say it, but nothing beats good old fashioned hard work! Forget prancing around your front room following the latest celebrity in a low impact Pilates session, although this is a start you’ll never reach your maximum FAT loss potential.
So what should you be doing? you should be booking in to join us at RE:Born Bootcamp for HIIT it is the answer to your body composition dreams.
What is HIIT?
High intensity interval training (HIIT) is when you alternate between high and low intensity exercise(s) or between high intensity exercise and a short period of rest.
For example, a short sprint across the Sandbanks beach followed by a walk back to Jazzys is interval training. Or a set of burpees followed by bodyweight rows at the RE:Born Bootcamp.
If you’ve ever participated in HIIT, you know that alternating body weight conditioning exercises for 15 minutes can be a lot more challenging than a jog around the park.
Ok so why is high intensity interval training so important, sorry it gets a bit sciencey now..
It’s physiologically impossible to sustain maximal intensities during exercise for an extended amount of time. This is because of how our bodies use fuel.
A good way to explain these systems to you is to tell you to go outside and run as fast as you can for 20 minutes. Here is what will happen:
Stage 1 – Phosphocreatine
The first 10 to 20 seconds are going great! You’re sprinting like the wind! That’s because you’re using a high-intensity energy source known as phosphocreatine.
Stage 2 – Lactic acid and anaerobic glycolysis
After about 20 seconds, your phosphocreatine starts to run low, and anaerobic glycolysis would dominate. At this point, more lactic acid would be produced and used as a fuel source.
You’re still be running as hard as you can, but you’d be slowing down, and your lungs are working overtime.
If you were a Lance Armstrong, you could probably maintain this for up to 10 minutes. But those who are not well conditioned would need to slow down and even stop and if this is your first time off the sofa, you might even consider throwing up, YUK….however don’t worry this is just due to the change in blood pH levels.
Well, it looks like the spirit is willing but the flesh is weak. 20-minute sprint challenge: FAIL.
So why can’t you work at maximal intensity for an extended amount of time?
Oxygen: The molecule that makes the magic
One reason is the supply and demand of oxygen when working so hard, nature is full of trade-offs. In this case, we trade efficiency for intensity.
When you work at a lower intensity (such as plodding along on the treadmill at your gym), aerobic metabolism.
Your body uses oxygen to break down carbohydrate and fat for energy. This is very efficient, but you can’t work at top speed. With aerobic metabolism, you gain efficiency but lose intensity. Back in the caveman days, this would be useful for traveling long distances while foraging for food or water.
On the other hand, when you work at a higher intensity (such as sprinting), anaerobic metabolism.
Your body can’t get oxygen to where it needs to go fast enough. This is very inefficient, but it lets you produce short bursts of speed or high energy — very handy when you’re running away from a sabre-toothed tiger or similar.
So, we have these two systems, both of which have their own advantages and disadvantages. What if we could have our cake and eat it too? (Or, in this case, lose the fat we gained by eating the cake in the first place.)
With HIIT, you alternate short bursts of very intense exercise (such as 10-20 sec of sprinting) with periods of lower intensity (such as 1 min of walking).
- The higher intensity periods create a metabolic demand that is very effective for long-term fat loss and overall conditioning.
- The lower intensity periods let you recover and use the aerobic energy system.
What you should know about HIIT
Exercise can range from gentle movements to maximal efforts. HIIT and heavy weights can elevate stress hormones.
Mostly every high intensity physical activity is a state of “crisis” in the body. It endangers oxygen supply to tissues, increases body temperature, reduces body fluids and fuel stores, and causes tissue damage.
Intense exercise creates endocrine and defense reactions that are similar to those elicited by low blood oxygen, high blood carbon dioxide, acidosis, high body temperature, dehydration, low blood sugar, physical injury and psychological stresses.
Hormonally, your body basically freaks out. Then it brings out the big guns to deal with the problem. High intensity exercise stresses the body so much that it’s forced to adapt.
HIIT is excellent for:
- losing body fat (while retaining lean body mass)
- strengthening the cardiovascular system
- developing sport-specific energy systems (e.g. training for that England Rugby team)
- developing “work capacity” (i.e. the ability to tolerate a high level of intensity for a longer period)
- improving fat and carbohydrate oxidation in skeletal muscle
- developing “mental toughness”
- making you a badass exerciser
- challenging the fast twitch muscle fibres — the fibres that are great for strength, power and looking great
HIIT is extremely efficient. It lets you get a bigger training effect with less time spent.
How to do HIIT
There are many ways to do HIIT. One is to come down to one of our Bootcamp classes for full a varied, motivational, high intensity and safe class or bust it alone with HIIT and remember the following principle: Alternate short bursts of very high intensity with periods of recovery/low intensity, such as…..
Don’t forget: Perform an adequate warm up and cool down when performing HIIT.
People always at this point ask what is HIGH intensity? Well, during your next sprint, envision a great big crazy polar bear chasing you. That should suffice.
So what are you guys and girls waiting for….get out there and smash some intervals.
Self-directed fat loss programs fail 98% of the time, but not because fat loss is so hard. It’s because most people make fat loss hard by trying to learn and do too much at once. It’s “all or nothing” at its worst, and it leads to a staggeringly high rate of failure.
Here at RE:Born, on the other hand, our clients enjoy an amazingly high success rate.
And that’s because we understand how successful change really happens. You see, successful, lasting change only happens by introducing new habits/behaviors slowly — and only when a client is truly confident they can do them.
If you don’t want to be part of the 98% that fail at fat loss, I strongly recommend you do the same thing we do.
So here’s a list of proven habits and behaviors that’ll help you lose fat. And what do you do with them? Simple: first, read through them and choose one habit to follow for the next 14 days or so. Pick whichever one seems easiest for you.
Once you choose, ask yourself the following question:
“On a scale of 1-10, how confident am I that I can do this habit every day for the next 14 days?”
If the answer is a 9 or a 10, you can get started on that habit.
However, if your answer is less than a 9, either choose a different habit or make your chosen habit easier until you’re really confident you can do it. For example, instead of exercising 30 minutes a day, could you do 15? How about 5? Give yourself permission to make it easier and easier on yourself until you’re at least 9/10 on the confidence scale. Then do it.
Remember, this is about truly being honest with yourself. Forget about what you think you should be able to do; what can you do, right now? In my experience, to be truly confident (which is what separates those who succeed from those who fail), people need to start with one, quick, easy habit each day.
Pick ONE of the following habits, and do it every day for 14 days.
1. Exercise for 30 minutes
2. Take fish oil and a multivitamin at breakfast
3. Drink at least 8 cups of water
4. Eat at least 4 one-cup servings of vegetables
5. Sleep at least 8 hours (including naps and night-time sleep)
6. During each meal, stop eating when 80% full
7. Twice during the workday, get up and do 5 minutes of muscle stretching
8. Eat 4 – 5 meals
9. Eat lean protein with each meal
10. Replace grains with greens during each meal
for more info on FAT burning and looking great why gives us a call at RE:Born Sandbanks Poole on 01202 671783
This year you said to yourself that this “IS” the year you would; make a difference to your health, change your physique, improve your fitness or cleanse your lifestyle.
So now on this Friday afternoon take a good hard look at yourself and self evaluate. Its only the end of January 2012, but already can you truly say that you have given it your all, tried your hardest, made those correct food choices, ran that extra mile, walked from one bus stop earlier, booked a PERSONAL TRAINER, attended a BOOTCAMP, gone through with a DETOX plan…have you done any of the things that will, i promise you, make a difference to who you are.
Can you say, Yes I have ACHIEVED this month?
Well I guess the answer is probably no for some of you, and its a hard pill to swallow but there is no-one else to blame but you. Maybe your lacking in motivation, waiting for next Monday to start your training, don’t know what exercise is best, not sure what food to eat, all of which are fair enough, but come on get off that sofa or from behind that desk and start to take accountability for your health.
Call and book in today, your not going to find the answer at the bottom of your coffee cup or from watching Eastenders.
There are 24hrs in a day, make just 30mins of that your time!
At REBorn we employ staff who completely understand this feeling that you do need a motivator, instructor, coach or support mechanism, that YES you do want to achieve this year, but simply dont know how to.
Well please lets not leave it another month, pick up the phone today and call REBorn on 01202 671783 to book in for your FREE weeks trial in which we will train, coach and guide you towards becoming that person you aspire to.
REBorn Health Studios, Sandbanks Poole, BH13 7RD
The BCAAs include leucine, isoleucine, and valine, they support everything from anabolic muscle building to high-intensity endurance training to improving mental function and mood. They are among the nine essential amino acids that the body is unable to make, meaning they must be ingested through food or supplements. BCAAs are found in high-protein foods such as meat and whey protein. As their name suggests, BCAAs have a branched side chain that simplifies the job of converting each amino acid into energy during intense exertion. The more BCAAs that are present in the muscles, the more they will be used for energy, slowing the breakdown of muscles cells and preventing catabolism. At the most basic level, BCAAs trigger protein synthesis, increase energy expenditure and have been shown to improve glucose tolerance (glucose intolerance is a precursor to diabetes).
What’s exciting about this is that BCAAs work even when you aren’t working out, meaning that if you have to take time off, BCAAs will help minimize fat gain and muscle loss from inactivity. Equally, on days when you don’t exercise, BCAAs are just as important as during and post-workout.
1) BCAAs Enhance Muscle Protein Synthesis: Leucine-Enriched BCAAs Support Muscle Growth And Fat Loss.
A study in the journal Medicine and Science in Sports and Exercise found that BCAA supplementation can contribute to an anabolic environment in the body. Leucine-enriched BCAAs (a BCAA mixture that is 40 percent leucine) was shown to elevate and prolong protein synthesis after resistance training. There was evidence of a dose-dependent response to BCAAs, meaning that more is better, which is why I suggest taking them before, during, and after training. BCAA supplementation results in maximal protein synthesis because it increases the intracellular availability of amino acids and activates something called the mTORC1 signaling pathway that is essential for muscle building. Take note that aging is associated with an impaired ability to activate mTORC1 signaling and protein synthesis. Are you getting this? In older individuals, this pathway is not activated to the same extent as in younger trainees after training unless leucine-enriched EAAs are ingested! Another great benefit of BCAAs is that if you have to take time off from training due to injury, a need for a break, or lack of time, they will minimize muscle loss and fat gain. A study in the European Journal of Applied Physiology found that giving BCAAs to rats who had their hind-limbs immobilized for six days helped preserve protein synthesis that regulates cell growth. The BCAAs didn’t completely prevent protein degradation and muscle atrophy in the rats’ hind limbs, but they helped preserve the muscle to a greater extent than a placebo. The BCAA-fed rats also had lower body fat levels following immobilization.
2) Higher BCAA Levels Correlate With A Lean Body Composition: BCAAs Increase Fat Burning And Keep You Lean.
Research shows that individuals with a higher BCAA intake in their diets have lower rates of obesity, lower body weight, and better body composition. Researchers suggest that leucine increases energy expenditure and improves glucose tolerance. A review in the journal Aging found that BCAAs, and in particular leucine, “appear to have unique obesity-reducing effects” because they decrease food intake and body weight by increasing the gene signaling of that mTOR pathway that I mentioned in #1.The benefits of BCAAs for a lean physique are confirmed with a large study of 4429 subjects in which those with greater amounts of BCAAs in their diets were the slimmest and had significantly less chance of being overweight than those with lower BCAA intake. Researchers think leucine is the magic bullet for a slim body comp, although only in conjunction with the other BCAAs—a leucine-enriched mixture is best.
3) Greater Strength Gains from Taking Leucine with Training: BCAAs Enhance Strength Gains From Training Because They Allow You To Train Harder And Longer.
A British study showed that taking the leucine actually translates into greater strength in addition to the protein synthesis effects I’ve already mentioned. Previously untrained participants ingested 4 grams of leucine a day in conjunction with a 12-week resistance training program and increased strength by 41 percent. A placebo training group had strength increases of 31 percent after completing the same training program.
4) BCAAs Result in Lower RPE and Greater Endurance Performance: Take BCAAs To Stay Strong Longer. BCAAs Are Crucial For Strength And Endurance Athletes.
Researchers from Sacred Heart University compared taking a BCAA supplement with consuming a carbohydrate beverage prior to a 90-minute endurance cycling trial at 55 percent of maximal oxygen uptake. The BCAA supplement significantly lowered participants’ rating of perceived exertion during the exercise trial in comparison to a placebo group and the carb-supplement group. Additionally, BCAA supplementation raised blood amino acid levels during exercise, a factor that likely has the effect of reducing muscle damage. Researchers suggest that BCAAs can be added to a carb supplement to help lower RPE and allow for more intense training at the same relative level of exertion. A new study in the Journal of the International Society of Sports Nutrition produced even more impressive results by adding caffeine to the BCAA drink. Endurance-trained men who received the BCAAs had a 2 percent increase (roughly running an extra 400 metres) in performance during a 2-hour treadmill run over a placebo group. Central fatigue was also lower, which indicates lower RPE during a debilitating endurance trial.
5) BCAAs Can Decrease Muscle Soreness, Particularly DOMS: Take BCAAs Throughout The Day To Reduce Muscle Soreness From Training.
A University of Birmingham study found that taking BCAAs at strategic points throughout the day will significantly reduce delayed onset muscle soreness (DOMS) from high-intensity eccentric training. Researchers found a 64 percent decrease in muscle soreness at 72 hours following exercise from BCAAs compared to a placebo. The exercise consisted of 12 sets of 10 eccentric repetitions at 120% of 1RM. If those loading parameters don’t produce insanely nasty levels of muscle soreness, nothing will!A well known Japanese study confirmed that BCAAs decrease DOMS where the exercise consisted of squats for 7 sets of 20 reps with 3 minute rest intervals—my kind of researchers. The subjects were either given a placebo or 100mg/kg of BCAAs (about 9 grams for a 200lb person), with significantly less soreness at 48 and 72 hours after training.
6) Take BCAAs to Improve Mental Function and Reaction Time: BCAAs Are Essential For Brain Nutrition. Boost Your Brain, Especially When Fatigued, With BCAAs. Quick Timing Athletes (Baseball, Basketball, Hockey) Need BCAAs For Peak Performance.
Reaction time, which is virtually untrainable—you’re either born with it or you aren’t, has been shown to improve if you have higher BCAA blood levels. A new study found that a high-protein diet improves mental function and reaction time. Participants who ate a high-protein diet (3 grams per kg of bodyweight of protein a day) performed significantly better on verbal fluency tests and had faster reaction time than participants who only ate 1.5 grams of protein per kg of bodyweight a day. At the end of the study period, the high-protein group had elevated levels of BCAAs, which researchers suggest are the source of the improvements because BCAAs have been shown to reduce fatigue and heighten brain function after heavy training, highlighting their value in post-workout nutrition.
7) Improve Mood and Decrease Depression with BCAAs: BCAAs Can Make You Feel Better And Get Rid Of Depression. BCAAs Are Essential For The Elderly.
Taking BCAAs for the brain is especially important as you age. And I bet that if you ask your parents and grandparents, they aren’t taking BCAAs or even eating a high-protein diet (3 g of protein per kg of body weight). Researchers note that for older individuals who sometimes have difficultly eating enough high-quality protein, BCAA supplementation is essential.Supplementing with BCAAs will improve production of the neurotransmitters, boosting cognitive function. BCAAs have been shown to play a role in the synthesis of the neurotransmitters glutamate and GABA, which will help you generate energy and drive when you need it and calm you when you don’t.Additionally, taking 10 grams of essential amino acids, which include BCAAs, has been shown to improve depressive symptoms and overall physical performance in an elderly population. BCAAs likely increased brain serotonin synthesis, improving mood and decreasing depression. BCAAs were thought to have improved participants’ nutritional status by inducing protein building and increasing insulin sensitivity. Researchers point to the importance of leucine (the supplement used contained 2.5 grams), because it is the most important BCAA for protein building.
8) Take BCAAs To Protect the Liver and Prevent Liver Disease: BCAAs Protect Liver Health And Prevent Cirrhosis.
Perhaps the most interesting emerging evidence shows that BCAAs will help the liver regenerate after removal of part of the liver. They can also protect the liver from cancer in patients with cirrhosis. Plus, BCAAs improve insulin sensitivity and when improved insulin health is combined with the protective effects in the liver, BCAAs can help prevent fat gain in the liver and avoid non-alcoholic fatty liver disease.
9) BCAAs Prevent Diabetes and Improve Insulin Sensitivity: TAKE BCAAs To Prevent Diabetes And Improve Insulin Health. Stay Young And Lean!
A primary way BCAAs prevent aging and support a lean body composition is by how they improve insulin sensitivity and glucose tolerance. High insulin levels cause accelerated aging along with nerve and cell damage, making it essential to control this hormone. Luckily, it’s the one hormone you can manage and BCAAs will help. Researchers are using BCAAs as a treatment for diabetes and there’s ample data that they lead to weight loss.A new study in the journal Diabetologia found that the individuals who were in a weight loss study who lost the most weight had the highest BCAA levels—not surprising based on previous evidence. But there was an even stronger correlation between improvements in insulin sensitivity and BCAA levels than weight loss, indicating that the participants overall health and metabolism had improved.Another study found that rats that were given BCAAs in conjunction with a high-glucose solution, had improved glucose tolerance compared to a placebo group. Glucose tolerance means that once the rats ingested a large amount of glucose and their blood sugar was elevated and insulin was secreted, their bodies managed to process the glucose for energy more effectively than the less tolerant placebo rats.
10) Live Longer and Improve Your Health with BCAAs: BCAAs Improve Health And Keep You Young!
Recent evidence shows that BCAAs have an anti-aging effect and increase the formation of new mitochondria, which can increase energy production. Giving a BCAA supplement to mice resulted in extended life spans and supported cardiac health.Indirectly, there are other ways that BCAA supplementation can prolong life. As mentioned above, BCAAs promote liver health, and there’s evidence that individuals with chronic liver disease may have better insulin sensitivity with BCAA supplementation. Plus, taking leucine with fish oil and a high protein diet can reduce muscle loss associated with cancer.
How and When to Take BCAAs: You Must Take BCAAs Before – During and After Training!!!!
To order the perfect supplement with the correct dosage click here. AMINO WORK CAPACITY
Information gathered from Charles Poliquin, benefits of BCAA.
Thats right guys and girls, REBornpt’s weight loss club Poole has arrived and we’re going to kick it off it style…with a BIGGEST LOSER COMPETITION.
The REBorn Weight Loss club is a 12-week course designed to give you the knowledge and support you need to get to lose weight in 2012 and keep it off for the rest of your life.
The club is much more than a ‘pay-weigh-and go’ weight loss classes. Every attendee is offered a comprehensive lifestyle questionnaire, food diaries to keep track of those little demons, a bespoke exercise plan to follow, professional body composition tests and advice from fully qualified certified personal trainers on simple changes they can make to improve their lifestyle.
You will also get the opportunity to join in our renowned fun packed Beach bootcamp classes on sandbanks beach in poole.
There simple steps that each REBorn Weight loss Club uses to deliver weight loss and health to its customers.
1. FULL BODY COMPOSITION ANALYSIS
Unlike most weight loss clubs and slimming clubs which only weigh and measure you we carry out a comprehensive body analysis to identify your weight, height, chest, waist, hips & thigh measurements, BMI, muscle mass, Body fat & lean muscle %, body water percentage %, visceral fat rating and your basal metabolic rate.
2. IDENTIFY & AGREE YOUR GOALS
Your REBorn Weight loss Club Coach will help you identify clear, achievable personal goals and work with you to ensure you achieve your goals.
3. DEVELOP A NUTRITION PLAN
You will receive a simple, easy to follow diet plan that is exactly right for your body and will enable you to achieve your goals.
4. INTRODUCE EXERCISE CORRECT FOR THE PARTICIPANT AND GOAL
Each member of the club, will have the opportunity to sit down with a qualified personal trainer to outline a bespoke exercise plan for the 12 weeks, this will include cardiovascular, toning, core strengthening and flexibility work. All designed for you, by us.
4. EDUCATION TO ENSURE YOUR WEIGHT LOSS IS PERMANENT
Every week of the course will include simple clear information on all the topics you need to understand to lose weight and keep the weight off! Topics include hydration, calories, fat, protein, metabolism etc and by the end of the course you will not only have achieved your weight loss goal but also be able to maintain a healthy weight for the rest of your life.
Don’t forget your RE:Born Weight loss Club Coach will be with you every step of the way to encourage, support and help you achieve your goals.
So don’t delay, class starts 30th January 2012 call us to book on 01202 671783 today
Here are a couple of words from some of our RE:BORN clients in sandbanks poole.
At RE:Born we run both Bootcamps in Poole and personal training in Poole and here are just a couple of kind words from our clients. We thank you all for your support, and can’t wait to train you all in 2012.
I was walking some distance on the beach with the dog, Snoop, this morning and realised that this would not have been so easy or enjoyable a few months ago. I now have a lot more energy, have lost one and a half stone in weight and gone from a size 14 dress to a 10. This is all due to the regular exercise that you have set out and the diet which i am really enjoying and which is sustainable as i am never hungry. To have achieved this in just over 12 weeks is remarkable, especially as Christmas/New Year has been part of that period. I would recommend your programmes to everyone as I am feeling really great.
Happy New Year! And what a New Year I have to go into: After 12 weeks of your guidance in both diet and exercise I have gone from 12st 10 lb to 11st (and that is after putting on only 2lb over Christmas and New Year and having a week’s holiday in Tenerife). However, the reality is that my waist size has gone from 38” to 33” and, as you have measured, my body and organ fat percentages have gone down by over 25%, despite the fact that I seem to be eating more food!.
All of this adds up to feeling fitter, with more energy and suits/trousers that I have not been able to wear for some years are now, are fitting me again. I do understand that this now has to become a way of life but the benefits I feel mean that I do not want to go back to the old style of eating and exercising.
I would recommend this to everyone if they value their long term health.
I was flabby 45 and fed up with the on/off diet cycle. I decided to run but the results were slower than I had hoped, so after bumping into a friend who’d attended boot camp with James I resolved to try it.
As a result I am fitter , slimmer and more toned and I am an addict…. I look forward to starting in January
‘’I started the RE:born bootcamp several weeks ago now and I am feeling a great improvement not only physically but also mentally! James is a breath of fresh air in his approach to coaching so much so that I have decided to extend my activity through bootcamp for 2012 and possibly start James’ 3 months ‘Lose weight and tone up’ programme. James seems to be the personal trainer I have been looking for in my aim to turn my life around in terms of my over weight situation!’’
Boot camp has changed my life…. Over Xmas I normally pile on the pounds but this year not so….all hail James…!!!!
All the best
Training with James has taken my fitness level to a much higher stage. His professionalism and motivation has been an inspiration for me.
Thank you James for all your hard work and putting up with my moaning!!
Thank you all so very much for your kind words…
If you would like to become one of our clients, or simply have a chat to us regarding your health and fitness goals for 2012, then please call us on 01202 671783 or email us on firstname.lastname@example.org
Well its here and we are off to a flyer!!!
Here is the outline for our Bootcamps on Sandbanks Beach, Poole, Dorset.
The REBornpt Bootcamp this new year will be a six week, 4 session per week (Don’t worry you don’t need to attend them all) program run by some of the South’s finest personal trainers.
It’s all about high impact, quick result, fat burning intensity, bringing you all the benefits of a personal trainer at a fraction of the normal cost. The REBornpt BOOTCAMP mixes functional body weight movements, tough, challenging core exercises and peak intensity cardiovascular components.
Our Bootcamps are high energy no holds barred workouts which burns body fat and improves muscle tone faster than any other method of training.
And there’s more….the programs are designed specifically to raise EPOC – Excessive Post Exercise Oxygen Consumption. Sounds complicated, perhaps, but the results are simplicity itself – your metabolism will be boosted to such a degree that you’ll still be burning those calories a massive thirty six hours after you’ve finished your sessions.
There’s even more to REbornpt Bootcamps than a dramatically effective exercise regime. As a REbornpt Bootcamp member you’ll be able to benefit from an array of full nutrition and supplement program, exercise videos, recipes, articles, tips and much more in the way of ongoing support expressly designed to help you achieve extraordinary results in a short space of time.
And please do’nt forget…..REBornpt Bootcamps are all about having awesome FUN, with like minded people!!
Saturday and Sunday 9am
First class Saturday 7th January 2012….we look forward to see you all very soon.
Call us today on 01202 671783 or email email@example.com to book in for your first session.
Time to get outside again and hit a tempo run, and why not, its absolutely gorgeous in Poole, Dorset.
So what is a Tempo run, also known as an anaerobic threshold (AT) run or lactate-threshold run, the tempo run was popularized by Jack Daniels, Ph.D., about a decade ago. Here’s his definition, taken from Daniels’ Running Formula (Human Kinetics): “A tempo run is nothing more than 20 minutes of steady running at threshold pace.” (He goes on to say that 20 minutes is ideal, but may be varied to suit the needs of a particular course.) Without getting too technical, threshold pace is the effort level just below which the body’s ability to clear lactate, a by-product of carbohydrate metabolism, can no longer keep up with lactate production. Daniels states that this pace is, for most people, about 25 to 30 seconds per mile slower than current 5K race pace.
Exercise physiologist and coach Pete Pfitzinger adds: “For very fit runners, the pace is between 15K and half-marathon race pace.” For those fond of using heart rate monitors, Daniels notes that tempo runs are done at 90% of maximum. However, most runners seem to find it easier to use running speed as a guide.
For those who have neither HRMs nor marked courses at their disposal, Daniels stresses that the effort associated with a tempo run should be “comfortably hard”—one that could be maintained for an hour in a race.
So bearing that al in mind, find your runners, hoody and ipod and get moving…….RUN HARD!!!!
Boring disclaimer part.
Here at RE:Born we advise everyone before entering a new exercise programme to get a full health assessment and sign off by the GP, reborn also accept no responsibility of anyone suffering from injury, illness or shear stupidity to hurt themselves with these basic exercises)
Saturday afternoon its really cold, but very sunny in Sandbanks, Poole
So what better way to spend our time, but to bash out some serious full body, dynamic, plyometic work!!! OH yeah, bet you did think that was coming.
Today we’re just going to do two exercises (Well maybe three, if you count the first exercise as two)
So here goes, today session……..
5 – 10min: be as dynamic as possible, work through all your joints, moving in as many planes of movement as possible.
i.e multi-directional lunges, some jops (cross between hop and jogging, google it), some press ups, chin ups and ab work.
27-21-15-9 reps of:
20″ box jumps.
AGGHH, burning quads and massive pump on lats, chest and arms….love it!!
Now time to stretch, go through a whole body stretch routine, inc. tris, bis, quads, hams, hip flexors, claves, lats etc etc, hold each stretch for a 90sec period.
All the best, see ya tomorrow.
Boring disclaimer part.
Here at RE:Born we advise everyone before entering a new exercise programme to get a full health assessment and sign off by the GP, reborn also accept no responsibility of anyone suffering from injury, illness or shear stupidity to hurt themselves with these basic exercises)