Welcome back! Now that you understand some basics in your quest to shed some pounds, see some muscle tone and definition…I reflect back to the success formula- 1) Resistance training 2) Cardio training(voluntary activities) 3) Nutrition. It is your goal to find a way to pay homage to these 3 components equally! Or to rely more on one of them if your current life limits you temporarily! Now that you know your scale weight, body fat %, lean # and fat #, you are ready to begin. Don’t forget your water consumption /day? Yes half your body weight in pure water and that is on top of what you sweat out!

Resistance Training- You have to do it! I don’t care if you are Jim Fix Jr. and think running is the only thing you should do to achieve long lasting body transformation. Hogwash! Resistance Training is a MUST! Golfers resistance train, Tri-athletes resistance train, Tennis players resistance train, Runners even resistance train….and so should you but not for improved sport specific performance but for Body Transformation aka improved metabolism. You see, there is only one fitness activity that increases the number of mitochondria at the cellular level in muscle…you guessed it – Resistance Training! See, if you increase your lean body mass you now have more mitochondria and with more mitochondria you benefit by burning more calories at rest.

Here’s a mini explanation of mitochondria- the powerhouses of your cells.  Mitochondria are the parts of your cells that combine the calories you consume with oxygen and turn this mixture into energy, used to run everything in your body. The rate at which your mitochondria transform food and oxygen into energy is called your metobolic rate, and it is determined by two factors: the number of mitochondria you have and how efficiently they burn oxygen and calories. The more mitochondria you have and the more efficiently they consume oxygen, the faster your metabolic rate, the easier it is for your body to burn calories, and the more energy you have. Best part is YOU have the ability to influence both these factors. SMART EXERCISE! Resistance Training and Interval (cardio) Training!

If you are in need of a sound, results driven resistance training program, contact us to become a client, set up a consultation in person or by phone. Online clients welcome!

Now that we have substantiated Resistance Training as a MUST HAVE, we move along to voluntary activity(cardio training). The ‘old school’ slow steady-state aerobic training has it’s place and should be part of your weekly calorie burning / cardio respiratory program. But it does not affect the metabolic rate, it’s just calories out, the burning of calories. The Swedes introduced ’speed play’ known as fartlek training and today a refined high intensity, improved endurance performance training known as Interval Training has proven in numerous fitness studies to be thee best mode in reducing body fat. In addition to burning calories like slow steady-state aerobic exercise, Interval Training actually works at the cellular level with your mitochondria and improves the efficiency in consuming oxygen, thus training all your old and new mitochondria from Resistance Training to now be more efficient. This is where the calories you burn when not exercising are just as important.

Interval Training- short bursts of high intensity exercise followed by longer periods of lighter exercise. In a nutshell, you exercise aerobically at 80-90% of your capacity (all-out activity) for 1 minute then follow with 2 minutes operating at 50-60% of your capacity. Then repeat 3 minute intervals for 20 – 40 minutes total, much less than the 45-60 minutes plus of the ‘old school’ cardio. Perform Interval Training 2-3 times a week and mix it in with traditional cardio. All studies into body fat reduction benefits from Interval Training verses traditional slow steady-state cardio reveal drastic differences with Interval Training reducing body fat much much more. So now, what ever cardio type of activity you can do, find a way to applicate Interval training to it.

At this point you should be very excited, I just outlined 2 of the 3 major components in your body transformation quest, improving your metabolic rate! Finding the nutrition answer for you now remains. Remember from Part 1, that most fitness professionals believe Nutrition is the biggest factor or component to understand and pay homage to. Stay tuned for that next time. Happy exercising!

Flex-Fit Training provides all clients with body fat analysis, scale weight broken down into fat pounds and lean mass pounds. Also we determine your BMR and thus establish a baseline of where you are at now to set goals to accomplish your body transformation needs. Call for a consultation 919.995.4679. Online clients are welcome also! duane@flexfittraining.com

Some information in this blog article credited to Mark Hyman, M.D.

With our next Group Bike Ride set for tomorrow during another mid 90’s degree day, sweating over the course of 2-3 hours can take its toll. While pure water quenches your thirst the best, packing along some electrolyte replacement is an excellent strategy for any activity this summer. What’s the first product that comes to mind?…Right, Gatorade! But I’m not one to follow the masses in gulping down the colors of the G series. Here’s a better understanding of electrolytes and some better electrolyte products:

What are Electrolytes and Why Do I Need Them?

By Steve Born

Electrolytes are chemical substances which, when dissolved or lost in sweat, are missing the electrically charged particles or ions. These ions are necessary for cellular metabolism, for intra- and extra-cellular chemical balance, and for assisting in the neuro-metabolic expenditure of caloric energy. In simple terms, many normal bodily functions are dependent on these substances. As important as the fuel you consume and the water you drink during exercise is a consistent replenishment of electrolytes. Normal body functions, not to mention performance, are severely compromised if adequate levels of electrolytes are not present, especially in the heat and/or when exercise goes beyond the two-hour mark.

So what is the answer? How should I replace electrolytes?

The solution for proper electrolyte replacement during endurance exercise is to do it gradually and in a way that does not override normal body mechanics. Electrolyte intake needs to be below systemic detection, yet provide support to systemic depression. This simply means that you have to take in enough to support body functions while also preventing heat related issues such as cramping. But it also meant that electrolyte intake can’t be too much as to overwhelm the body and what it can handle. Put another way, when consuming electrolytes, it has to be done in a way that falls under the “radar detection system” of the body while still providing optimal support.

My personal 2 options are Ultima Replenisher and coconut water. For my bike ride I’ll mix coconut water with one packet of Ultima, then fill with pure water, shake and ready to go. Then I’ll have a second bottle with just pure water. After extensive research on electrolyte replacement products with ones health in mind, I found Ultima to be top notch. 13 electrolytes & minerals, no sugar, primary energy source is complex carbs, no artificial flavors colors or sweetners. Ultima is complemented with: water-soluble vitamins, vitamin enhancers and important minerals.

Since Coconut water mimics blood plasma 94% and is loaded with natural electrolytes, I use organic coconut water only to ensure potency.

There you have it, try my replenishing combination next time in the heat and/or in an endurance activity, you won’t be disappointed!

No, not because football is ready to start! No, not because the temps are about to change(well possibly on that one). But, because it’s time to rip out all the summer garden plants(leave the good ones that are still producing), amend the soil, add organic fertilizer and organic matter, and implement your fall food garden plan!

This is where most people stop the gardening, letting the summer ‘flashy’ plants linger on into October and wait til next year. Not me! Fall is the best time to grow the most nutritious food plants…period! I did extensive research a couple of years ago comparing many agricultural tables for different food plants and it was interesting to find out what were the most ‘nutritious’ food plants. Let’s just say #1 is Bok Choy! The reason I’m jacked about fall crops is that the leafy green ones are spring(not summer) and fall selections. I grow bok choy, spinach, loose leaf lettuces, broccoli, brussells sprouts, collards, and some more. BUT…you have to plant them now and not wait for October if you want to EAT. Refer to ‘Planting Times For N.C. Piedmont’ to get your extensive list and criteria.

Now that you realize that I am also ‘Farmer Duane’, I want you to understand 2 principles so that you can maximize your food growing. 1) Feed the soil and let the soil feed the plant 2) Operate by The Law of Return. Feel free to contact me for a full explanation of both principles, but following is what I do to grow my own food year round.

The vegetable Planting Guide for the N.C. Piedmont says now is the time to plant your seeds or transplants and typical planting times range from Aug 1- Sept 1, July 15 – Aug 15, and Aug 15- Sept 15. So, what do you do?

I will be ripping out all plants from my garden this weekend except for producing cucumber vines, tomato plants, and pepper plants. I’ll hard rake the bare areas moving around the existing soil. I’ll then add seaweed meal(for minerals), cottonseed meal as organic fertilizer(A by-product of the cotton industry, Cottonseed Meal is an excellent source of slow-release nitrogen, phosphorus, potash, and numerous trace elements), then add in on site compost(6 months of yard/household waste) and rake in all components. Let sit for a week or so and make sure it gets some water to activate everything. I will then transplant vegetables and add a mulch layer of leaf mold(leaves composted on my property). Job done! Nutrition awaits!

So what I have done in the past and will continue to do, is 1) feed my soil so my soil can feed my plants and 2) Respect The Law of Return by returning to the soil what I take out of it through; composting, organic fertilizers, organic matter, and organic mineral sources.

For the analytical ones, read ‘An Agricultural Testament’ by Sir Albert Howard 1943

* Duane Seybold, IFTA-CPT is available to show you how to grow Powercharged Nutritious foods on your property. I provide full services from planting area size and location to construction and completion of, with plants in place with organic mulch, all based on your specifications. FREE on-site consultation! 919.995.4679

I’ll be covering topics such as; Boot Camp info, general fitness, nutrition, disease prevention, antioxidant supplementation, personal training, sports training, upcoming events, seminars, wellness partner alliances, and fun cool active things to do.

Flex-Fit Training’s goal is to help our community become more aware of the benefits of taking action in improving one’s health and fitness, thus leading to more fulfilling lives!

I’ll keep you posted through this blog, Facebook and Twitter of our events, seminars, contests and video documentation. Our clients get results, but we have a lot of fun in the process!

I’ll be blogging about health, fitness and nutrition topics in the upcoming days. Stay tuned!