Protein, Protein, Protein!

One of the Furious Fitness Trainers, Steve, has been working with a client for over 6 months now. Jojo has seen amazing results. A lot of the results have come from Jojo's change in diet.

When anyone starts to exercise they will be doing damage to their body. They will need more protein than usual to be able to repair their body and see the wanted results. The recommended amounts of protein for an active individual is about .8 grams for every pound of body weight, so a 180 lb person should have roughly 144 grams of protein daily. For people who are trying to gain a great deal of weight and are lifting heavy weights for longer sessions 1 gram of protein for every pound of body weight is recommended.

"Steve was recommended to me by a friend at the gym, no particular reason, just because he was a good trainer. However, after my third session I realized that he was not only a great trainer, but maybe the best trainer I've ever had. And I mean this for numerous reasons: his punctuality, his will to always explain every movement, his positive reinforcement, his knowledge, his impeccable appearance, his patience, his excitement and his professionalism.

My experience with Steve has been nothing but positive and my physical improvement was remarkable, thank to his influence. I could go on and on... so if you have further questions please feel free to contact me."

Jojo Corväiá
jojo@arabicalounge.com

Thanks,
Furious Fitness Seattle

Smart Shopping: Save Money and Lose Weight

Nutrition is by far the largest factor in determining your fitness goals. Getting a solid balance of fat, protein and carbohydrates can be tough. So why not make it easier on yourself and only keep around what you need to eat and what is healthy? When going to the grocery store plan out all your meals and all the ingredients that are needed to make them. Then when you go to the store you have a list of exactly what is need. This way you are not buying foods you do not need and should not be eating. Planning out meals is a 15 or 20 minute time commitment each week but can save you money and unwanted calories.

Thanks,
Furious Fitness Seattle

P.S. Try to make sure you eat before shopping that will help you to keep the temptations of buying what is not needed down!

Bigger and Stronger Arms

Did you know that the bicep muscle is not the primary mover of elbow flexion? The biceps muscle crosses both the elbow and shoulder joint and is used in both elbow flexion and raising the shoulder. The primary mover of the elbow is a much ignored muscle called the brachialis. It lies beneath the attention hogging bicep muscle and is often ignored during workout routines. So how do you work this strong, yet under worked muscle? Simple. Since the primary motion of the muscle is to flex the arm, and the connection of the muscle lies on the ulna bone, you must either turn your wrist so your thumb is up (hammer curls), or to isolate it more, turn your palms down facing the ground(reverse curls). You can see the different muscles working right at your computer. Try flexing your arm with your palm facing you. You will see your bicep muscle shorten and bulge. Now turn your wrist so it faces away from you. Your bicep no longer is shortened, but there is another muscle (your brachialis) holding your arm in this position. Working both the biceps muscle and the brachialis will increase strength and size of your arms without having to take supplementation.


Thanks,
Furious Fitness Seattle

Tip of the Week: How to get started on your fitness goals

As personal trainers it is our job to assist you in obtaining results. However, these results are completely reliant on what your individual goal is. Not everyone wants to lose weight, but most want to drop body fat. Not everyone wants to gain muscle mass, but most at least want to tone up. So how do we obtain results for your individual desires? By making goals. When we ask people why they exercise many people simply state “I want to stay in shape”, “I want to lose weight”, or “I want to gain muscle”. These are all legitimate goals, but how do you assess whether or not you are “in shape”, whether or not you have lost body fat and not just water weight, or whether or not you have gained muscle and not fat? The answer is to make short term goals and to assess and reassess with the proper equipment. A scale is not the preferred method. Fitness assessments, body fat measuring and circumference measurements are all more accurate ways of determining if you are progressing toward your individual goal. Having a personal trainer to monitor this with you and keep you on track using numbers and exercise assessments can ensure results. So the first step to moving toward better fitness is to make a short term goal and set a goal date. On this day you will find out if what you are doing is working, and if not, it is important not to get discouraged, but to find out why and fix the problem.

Thanks,
Furious Fitness Seattle

Out of Town

I am out of town, tips will be back up this week.

Thanks,
Furious Fitness Seattle

Tip #2: Use a Stability Ball

Not seeing results on your weight loss goals? not gaining lean muscle mass like you want? Try adding a stability ball to your work out regiment.  It will work more muscles than you can imagine.  For those of you trying to lose some weight, try doing exercises you would normally do laying down on a bench or sitting laying on a stability ball or sitting on the ball.  For people who want to gain lean muscle mass, try super setting a normal lift with a lift on the stability ball, try a standard bench press followed by a dumbbell bench press on a stability ball.  Give it a try and tell us what you think! Comments and questions are always welcome!


Thanks,
Furious Fitness Seattle

First Ever Fitness Tip of the Week!

Cut the sugared beverages and drop pounds.  There are about 150 calories in a can of soda, if you consume on average 2 cans a day that's an extra 300 calories every day!  There are roughly 3500 calories in a pound of body fat. I'm sure you can do the math! Cutting soda out of your diet can help you lose about a pound every 11-12 days! Try it and tell me how it goes!

More fitness tips to come!
Furious Fitness Seattle