Your metabolism, and your ability to regulate it, are vital to your fitness success. Whether your goal is to build muscle, lose fat, or improve your performance in a specific sport or event, you can’t do it effectively without understanding your metabolism and the effects training has on it.
What is metabolism? The Dictionary of Sport and Exercise Science (Anshel 1991), defines metabolism as “chemical changes that utilize energy and result in tissue and compound building (anabolism) or breakdowns of substrates and release of energy (catabolism).” There are only three ways your workout can change your metabolism: 1) the workout session itself and the number of calories burned during the workout; 2), post-workout oxygen consumption; and 3) the addition of new muscle mass.
1 The Workout Itself
Muscle contraction requires energy (calories). The number of calories you burn during the workout is greatly determined by your exercise selection, intensity and weights used. You will burn more calories doing deadlifts, squats, or leg presses than you will doing bicep curls. Intensity and load also plays a large role in the number of calories burned during a resistance session.
2 Post-Workout Metabolic Effect
Intense weight training elevates your metabolism for up to 39 hours after your workout. Because of the intense weight workout, your metabolism has been stimulated to where you are now burning more calories while you are doing nothing.
When you train more intensely, you will deplete your carbohydrate stores and burn more fat during the recovery phase. As the training intensity increases, there is a proportionate increase in fat burning after the workout.
One study showed that 15 exercise sessions per month (50-minute sessions at 50 percent of oxygen uptake) could lead to an extra 2 plus pounds per month of fat loss, strictly from the elevated metabolism and extra calories burned – while doing nothing! That’s an extra 26 pounds plus, of fat burned per year.
3 Longer Term Metabolic Effect – The Addition of New Muscle
Another extremely important aspect of fat loss that occurs from training with weights is adding lean muscle to your body. Lean muscle is “metabolically active” meaning muscle burns calories even while doing nothing. So, the more lean muscle you have, the higher your resting metabolism and the more calories you burn each day while doing nothing. Studies have estimated that for each pound of muscle you add to your body, you burn another 35 to 50 calories per day. So, an extra 10 pounds of muscle will burn approximately 350 to 500 calories a day, or an extra pound of fat every 7 to 10 days, without making any other changes.
The addition of new muscle mass is the only way to permanently increase your metabolism because muscle is “metabolically active” because muscle burns calories at rest, so it is obvious that the more muscle you have, the more calories you burn in a day.
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We are extremely proud of The FIRM U client, Kyle Kettler. He has a TOTAL FAT LOSS TO DATE OF 35.3 LBS. While many people gain weight during the holidays, under trainer Ray Bessette’s direction, Kyle managed to lose 2.8 lbs. of fat while maintaining his muscle mass.
Kyle has put into practice the lessons he’s been learning from Ray about sustaining his fat loss during a season of indulgence. Kyle is the perfect example of digging deep and doing the work. He knows this is a marathon, not a sprint. Kyle is learning lessons for life and is a role model for his three young girls and everyone following his story. Keep watching for more updates. Kyle’s next goal is to get under 400 lbs. We’re sure he’ll be there soon! Stay tuned for further progress updates.
Read more and watch videos about Kyle’s journey here.
Are you ready to start on a fat loss goal or general fitness goal for yourself? Contact us today to discuss how The FIRM U can help you get started.
A new year is here and that usually brings with it New Year’s Resolutions to lose weight, get in shape, go to the gym, etc. The new year is a great time to turn over a new leaf for many people. If this is a resolution you’ve had year after year, then we want to encourage and motivate you to let this be the last year you resolve to do this. Fitness isn’t a seasonal hobby; it’s a lifestyle. A healthy lifestyle not only changes your body, it changes your mind, your attitude and your mood.
So, you’ve made the resolution and made up your mind that you’re going to lose weight and get in shape this year. You’re going to the gym and you’ve improved your diet. That is great! Now, for it to be effective and to get the results you want, you’re going to have to be consistent. Be true to yourself. If you are not getting results, ask yourself these questions:
Am I being consistent with proper nutrition?
Am I being consistent with my exercise routine?
(If you’re working with a personal trainer) Am I keeping my appointments with my personal trainer?
If you can’t answer yes to all of the above question, then how can you say this doesn’t work? You can’t be inconsistent and expect results, so just do it.
To change your body for good, there is no magic pill. You will have to dig deep and practice patience. Let’s be honest about this. If you are in need of losing excess weight, you’re going to have to be patient about it. You didn’t get in this shape overnight. To lose the weight in a healthy manner and sustain that weight loss, you can’t do it quickly. People who enjoy good health and fit physiques understand that it is a lifestyle. Don’t give up after a week or two of no scale results. The moment you want to quit is the moment when you need to keep pushing.
You’ve heard it before. Your mother probably told you this years ago. Good things take time. After some time has passed and you’ve been patient with your changes and consistent with your nutrition and training, you are going to see changes with your body and your health will be improved.
Your New Lifestyle.
This lifestyle you’ve chosen is new and everything that is new takes time to get used to. There will be a learning curve and it will be scary, but it can be done. Do not throw in the towel because you feel intimidated or that you’re not good enough or you can’t do it. What would happen if you just didn’t give up? You only have one life and you are the only one who can change your life. Dig deep and do the work. Otherwise, you’re going to have to start again. Imagine yourself six months from now. Don’t stop. It WILL be worth it.
Happy New Year! We hope everyone had a wonderful holiday and are looking forward to the many possibilities a new year brings.
Fit N Firm Foods Reopens After Holidays First 2018 Delivery January 4th
Kerrie has been enjoying the holidays, but she’s put together a wonderful menu full of new items to ring in the new year. Download your own copy of the January menu here. The first delivery to The FIRM U is on January 4th. To get your taste buds watering, check out a few brand new items Kerrie created for you. Place orders on the Fit N Firm Foods website.
Menu Items Debuting in January 2018
Kerrie will be making a Beef Pho (beef bone broth) which is available Mondays & Thursdays only. You’ll love her version of rich beef bone broth infused with star anise, cinnamon, ginger & garlic with zucchini noodles, beef brisket, bean sprouts, jalapeño, onions, cilantro, basil & sriracha.
We now have a low carb version of a famous chicken and biscuit breakfast sandwich. Ours is tastier than the fast food version and healthier for you. Chicken Biscuit with Cauli Hash Browns ~ Almond crusted chicken breast on an almond cheddar biscuit & cauli hash brown.
And how about this Portobello Burger, a 5 oz. (1/3lb) Burger topped with caramelized onions, wilted garlic spinach, tomato, cheddar cheese, & sandwiched between grilled Portobello mushroom served with zucchini fries. This burger and fries are better tasting than your favorite burger and fries, and much friendlier on your physique and your gut.
Want to See Something Special on Future Menus?
Our main goal with these meals is to provide our customers with meals that leave you feeling satisfied while nourishing your body with essential nutrients and anti-inflammatory properties. If you have a favorite meal you’d like Kerrie to overhaul for you, please drop her a line at email@example.com.
Give the gift of health to your loved one this Christmas. We offer several options to please everyone on your gift list. See below for descriptions and purchasing information on all gift cards we offer. Your loved one will thank you!
Benefits of practicing yoga from improved flexibility, strength, muscle tone & balance to stress reduction.
10 Yoga Sessions
Price: $149 (sessions must be used within 30 days following gift recipient redemption) To purchase this gift card, please click here.
1 Yoga Session
Price: $20.00 (session must be used within 30 days following gift recipient redemption) To purchase this gift card, please click here.
GROUP EXERCISE offers many benefits such as exposure to a social & fun environment, a safe & effectively-designed workout, a consistent exercise schedule, accountability for participating in exercise.
1 Group Fitness Session
$10 (session must be used within 30 days following gift recipient redemption) To purchase this gift card, please click here.
Monthly Unlimited Group Fitness Classes (excludes Yoga)
Price: $120 (session expire 30 days following gift recipient redemption) To purchase this gift card, please click here.
60 Minute Massage
Experts estimate over 90% of disease is stress related and nothing ages us faster inside and out than stress. Regular MASSAGE THERAPY can do a world of good for stress reduction. Other benefits: faster muscle recovery after exercise, decreased anxiety, better sleep, more energy, and improved concentration & circulation. To purchase this gift card, please click here.
Perfect for the loved one to use for any service we offer (Personal Training*, Hormonal Balance*, Group Fitness, Yoga, Massage, Strawberry Laser Lipo, Fit N Firm Foods).
*Online redemption is unavailable for these two services. To redeem for these services, recipient must print and bring the e-gift card to The FIRM U.
No recovery time – walk out and go back to your day!
Non-invasive – no incisions, no surgery, no discomfort!
“Melts the fat away! I saw immediate results!”
The areas only authorized Strawberry Laser provider. The Strawberry Laser is completely non-invasive, completely non-surgical, and completely non-painful! FDA cleared for U.S. use, the Strawberry Laser has been successfully melting the fat and re-contouring the figures of millions of patients in over 30 countries for several years. When liposuction or other surgical body contouring procedures are less desirable options, Strawberry Laser treatments can yield noticeable, measurable results. Most patients will see a difference with their very first treatment session! We’ve grown accustomed to our patients being thrilled with the results – right from their very first session! The Strawberry Laser helps our patients reshape their bodies – without liposuction, without surgery! Why not trim down those annoying, trouble spots of bulging fat by melting them away?! For patients looking for a simple “walk in, walk out” alternative to surgery, without any restrictions or downtime, the Strawberry Laser is a safe, affordable, non-invasive option that can achieve very reasonable results. Most patients will achieve their goals with a series of 6 -10 treatment sessions – just two a week – within only about a month! Results may vary.
For both men and women looking to shrink down pockets of unwanted fat from their arms, back, sides, hips, thighs, or abdomen, this safe, time-saving, cost-saving treatment can be ideal. The Strawberry Laser can help with everything from love handles, to spare tires, to saddlebags, to muffin tops!
Please call (833) FIRMU-Up or email firstname.lastname@example.org with any questions you may have.
No time to cook or looking for a quick healthy meal. Skip the foods from local fast food restaurants which are laden with trans fats and saturated fats, high carbs and calories, and inflammation. Instead, stop in at The Firm U to pick up a delicious, freshly prepared meal that will leave you feeling full and satisfied.
As the holiday season is approaching, if you are working on a fitness goal or are normally fitness and health conscious, you may be feeling anxious about the get-togethers you’ll be going to that revolve around food. Maybe you’re worried about the effect on the scale and your waistline. The holidays don’t have to derail the progress you have already made or keep you from achieving the goal you set for yourself. IT IS POSSIBLE to ENJOY everything about this time of year and stay on course so you start out the New Year ahead of the game. Here are a few tips to keep you on track.
START YOUR DAY OFF RIGHT.
There will be hustle and bustle in your house this time of year. Whatever you have planned, make sure you start your day with a good, healthy meal. Don’t eliminate this very important meal of the day. The American Dietetic association suggests that adults who eat breakfast have an easier time losing weight, while those who don’t are 460 times more likely to gain weight. Make sure to include a lean protein, a complex carb like oats. Careful here….If your body fat % is over 30% (1st stage of clinical obesity), you may want to avoid carbs. However, if you do drastically cut carbs, make sure your getting your 1:1 ratio of omega 3 & 6 fats. We recommend the EFAs we sell at The Firm U.
Is your gym open on Thanksgiving Day? Why not get up early and get in a quick workout before all the Thanksgiving Day activities start. You’ll feel better about it. Many gyms have reduced holiday hours…get in early and get it done! The FIRM U is OPEN Thanksgiving Day from 7:00a to noon. Come on in and get your workout on!
THINK TWICE ABOUT IT.
Choose the white meat (breast) of the turkey rather than the dark meat (thigh or leg) and avoid eating the skin. See below how the different meat types stack up against one another.
Mashed potatoes = mushy middles. At over 200 calories a cup and close to 40 grams of carbohydrates in mashed potatoes, you could choose Mashed Cauliflower instead and save yourself over half the calories and 25 grams of carbs. Your guests will barely taste the difference. They’re quick and easy to make. Just take a head of cauliflower and steam for about 15 minutes then transfer to the food processor or blender in small batches and blend with some garlic, a drizzle of olive oil and some low sodium beef broth added in an amount to get to your desired consistency. You’ll never want mashed potatoes again. These are delicious! Cauliflower is a cruciferous vegetable which has been shown to protect against cancer. Why not eliminate the potatoes and go for the cauliflower!
Pecan pie is a traditional Thanksgiving dessert you’ll probably run up against this season. Just one slice has over 500 calories with half those calories from fat and 64 staggering grams of carbs. You would have to walk very briskly (4.5 mph) for 90 minutes to burn off that one piece of pie. So, think about it….is it Worth it? You can still enjoy the tastes of fall and Thanksgiving without all the guilt. Instead or pecan pie, why not prepare our 50 calorie per serving Crustless Protein Pumpkin Pie recipe? Pumpkin is a good source of Vitamin A, so have some!
• Sounds silly, but plan and rehearse how you are going to deal with temptations at the upcoming event. • Don’t go to the social event hungry. Have a Marigold Bar ahead of time and pack one in your purse or pocket when you go. • Stand away from the food. You could be tempted to graze on unhealthy options.
DID YOU OVERDO IT?
Enjoy yourself this holiday season, but don’t let the feasting around the season turn into a complete abandonment of your program. Remember, no one is perfect, and you don’t want to beat yourself up if you help get off course a little bit. Think of it this way: this new way of life for you is a journey. If you were on a road trip to Washington and you made a wrong turn in Utah, you wouldn’t turn around and go home, would you? No, you’d get your map out and get back on course and continue to Washington. The same philosophy applies to your journey to improved eating habits and fitness. Find your way back to the intended course and continue on your journey!
In 2016, Jeff Udelson had spent over two years suffering with pain in both elbows. He was diagnosed with Medial Epicondylitis (Golfer’s Elbow) on his right arm and Lateral epicondylitis (Tennis elbow) on the other. Jeff has been an avid golfer for many years and the pain he was experiencing made enjoying the game he loves difficult if not impossible. Jeff went to an orthopedic surgeon who started him out on conservative, non-invasive treatment which included several rounds of cortisone injections in both elbows; two months of physical therapy; Airrosti treatments; acupuncture; and cryotherapy. With no relief from these treatments, Jeff did what most people do…went to another orthopedic specialist On July 19, 2016, Jeff had a visit with the specialists at The Fondren Orthopedic Group who had him get an MRI. Given the MRI results and everything else Jeff had tried with no success, the doctor said the best option for him would be surgery, which he scheduled for December 2, 2016.
On August 23, 2016, Jeff came to The FIRM U and met with Owner and Co-Founder, Ray Bessette. After this meeting, everything changed for Jeff. Ray assessed Jeff’s elbow condition and developed a plan for Jeff. Ray’s initial goal was to create circulation in Jeff’s elbow to speed up the healing process in the area and slowly build strength and flexibility in the forearm area. Improving grip strength by building the muscles of the forearm can improve Jeff’s ability to perform day-to-day activities and get him back to playing tennis and golf. Once hearing this plan, Jeff committed to working out with Ray three days a week. Jeff had other fitness goals in addition to eliminating his elbow pain which were to lose belly fat, increase range of motion and correct bad posture.
Ray began with using light cable and dumbbell weights with bands to stretch and create strength around Jeff’s forearms and wrists. Ray had Jeff apply ice to his forearms after workouts to the reduce inflammation. Ray also had Jeff work out his legs, explaining that the best way to lose belly fat, gain better posture, burn more calories even at rest, and to not overtrain his upper body was to achieve a better body balance by working the larger muscles…his legs. This helps build muscle mass, and muscle tissue burns more calories — even when you’re at rest — than body fat. After a couple of weeks, Jeff started slowly adapting to lifting heavier weight.
Ray also worked on Jeff’s nutritional intake and suggested a hormonal blood panel* to check for his A1C (sugar levels), CRP (Inflammation levels), Testosterone and Cortisol levels to name a few. A deficiency in any panel mentioned could influence Jeff’s elbow condition as well as his overall health.
The prescription for exercise, diet and supplements worked perfectly. After two months, Jeff was moving and doing daily activities with little to no pain, he canceled his December 2nd surgery and even got off his pain and inflammation medications.
Jeff continues to train with Ray at The Firm U and he continues to show improvement, not only in his elbows, but in other areas. Jeff has loss 16 lbs. of fat weight; his cholesterol & triglycerides levels have come back to the normal range; his posture, range of motion, strength, energy, muscle tone and flexibility have all dramatically improved; and he claims he hits the golf ball further than he ever has!
“I can now say that after more than 12 months of working out with Ray, I am now pain free and no longer need surgery…and I look and feel better than I have in years! THANKS, RAY!!”
This is one example of results the experts at The FIRM U help our clients achieve. We start with the foundational fitness assessment and use our vast knowledge and education with corrective exercise techniques and our thorough understanding of the body’s structural system (bones, muscles, tendons, ligaments, joints, etc.) we can help you strengthen your weaknesses and get back to doing what you love, whether is golf, dancing, swimming, tennis, playing with your children/grandchildren or walking the dog.
Contact us today to schedule your free fitness assessment, email email@example.com or call 833-FIRMU-Up.
Not seeing results in your workouts? There may be many reasons…let’s look at a few:
You’re doing too much cardio or you’re only doing cardio. To improve the shape of your body, cardio is not the best option.. Yes, you will lose weight at first from cardio and fad diets, BUT, what you’re losing is water, not fat. This will leave you dehydrated and you’ll get headaches if you stick with it long enough. We’re not knocking cardio whatsoever. Cardio has its place, but if your goal is permanent fat loss, weight training is your best bet. At The Firm U, we use a Bio-impedance scale that measures water, fat and muscle weight in pounds. We can track your progress to keep you motivated and on track with your fitness goals. Most bathroom scales just measure total weight. With our scientific information, you can intelligently adjust your fitness program and permanently burn the fat weight.
You’re not training with weights. There is no metabolic effect after a cardio workout. When you burn 500 calories doing cardio (takes about an hour), that’s all you get. When you burn 500 calories with weight training, you not only balance your muscle and bone structure, you continue burning calories as your body repairs the breakdown and buildup of muscle, increasing your metabolic system. The result: FAT WEIGHT LOSS, not water weight loss. Muscle burns more calories at rest. We’ve got you covered with #1 below.
You’re diet needs to be cleaned up. You think you’re eating well, but you’re filling your body with inflammatory foods and disease-causing agents. We’ve got you covered with #2 below.
You could be insulin resistant or diabetic and not know it. If you have either condition, you’re only burning sugar for energy and never getting to fat. We’ve got you covered with #3 below.
Our Three Fitness Components & Solutions at The Firm U Cover all The Above
1. Weight Training. Train with our nationally-certified personal trainers. We have plans for everyone…1:1, couples, group.
2. Nutrition. Eat our Fit N Firm Foods for meals and enjoy a MariGold bar in between. Both are not only delicious and satisfying…they’re also made with only the highest quality ingredients and are anti-inflammatory. Inflammation is a normal part of the body’s immune response. When inflammation serves no purpose, it damages the body and causes disease and illnesses. Eating an anti-inflammatory diet reduces inflammation in the body; helps our bodies maintain optimum health; provides energy, vitamins, minerals, essential fatty acids, dietary fiber and disease-preventing phytonutrients (healthy plant foods).
3. Hormonal & Weight Loss Blood Panel. This test is optional; however, it is also one of our greatest tools to fix that person that has tried everything. Our comprehensive lab blood test can detect many issues and conditions that may be getting in your way of losing belly or butt fat for good. It takes about a week to get back from our lab, our doctor reviews the results and addresses your situation with suggestions to get your hormones or other discrepancies to get you balanced.
It takes a deficit of 3,500 calories from your total caloric intake to burn one pound of fat. To lose one pound a week, you’d burn 500 calories every day doing about an hour of cardio for seven days a week to burn one pound of fat. With our program, you weight train 3 days a week for a one hour session and burn calories every hour of the week (168 hours), even at rest! We’ve just given you four hours back in your schedule. Imagine what you could do with an extra four hours a week. Important to remember… The Purpose of exercise is to not burn as many calories as you can in one training session, but to stimulate your muscles to burn calories when you’re resting! See image below….
Would you like more information? Click here to send a private message, or call us at 1-833-FIRMU-Up.
The FIRM U is a private personal training & clinical fitness studio located in the Spring, Tomball, Cypress, NE Houston area. Our main goal is to bring about meaningful, positive change in the lives of our clients.
9803 Spring Cypress Rd Suite 600 Houston, TX 77070 Call us: (281) 713-5700
MariGold Bars are gourmet tasting, extremely healthy, gluten free protein bars that we hand-craft and deliver fresh. MariGold Bars only contain the kinds of real foods that we like to put into our own bodies… without artificial ingredients, preservatives, excess sugar or chemicals.
Give these true-gluten free MariGold Bars a try and you’ll discover that it really is possible to “Treat Yourself Well!”