Reality TV Contestant Speaks Out!

This past week Kai Hibbard, a former contestant on the reality TV show “The Biggest Loser”, came out publicly and spoke about her time on the show. According to Hibbard, contestants routinely had over a week to lose their weekly goal weight. She goes on to say, that they were taught how to drastically dehydrate their bodies, forced to workout with injuries while in extreme pain, and that towards the end of the contest all she was eating was coffee.

Check out the clip on the CBS Morning Show - here

Remember this is TV and is for your entertainment and anything that is extreme generates ratings, whether or not it is safe or even ethical.

Josh

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Need to tone up a little before your summer vacation? Try our 30-Day trial membership for only $39 and start toning up your body and getting that definition back. Call 724-698-7897 today to get started!

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Research Review - Little JP, Safdar A, Wilkin GP, et al. A practical model of low-volume high-intensity interval training induces mitochondrial biogenesis in human skeletal muscle: potential mechanisms. J Physiol. 2010. This study looked at the effects of interval training on cardiovascular endurance over a period of two weeks. Subjects participated in 6 sessions that lasted about 20-29 minutes each. Subjects used 60 seconds work intervals with 75 second rest intervals (8-12 minutes actual exercise). At the end of the study the research found significant improves in the subjects cardiovascular endurance.

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Shake of the Week - Peanut Butter Cup

1 Cup Milk

1 scoop PFC Bio-Whey Protein

1 tsp coco powder

1 scoop PFC Burn Fat Burn - optional

2 tbsp Peanut Butter - crunchy or smooth

3-4 ice cubes

Blend until smooth

Muscle For Everyday Use

Go Muscles vs. Show Muscles

By: Josh Proch

For the past 30 years we have been training wrong. Our fitness programs have been highly influenced by equipment manufactures like Nautilus, who invented pin-selected weight machines and then brain washed us to believe that exercising on a machine was more effective, and at the same time bodybuilders like Arnold who published “The New Encyclopedia of Modern Bodybuilding” and then the movie “Pumping Iron.” These programs have helped to develop great “Show Muscles”, but done very little to improve the function of our everyday activities and athleticism, our “Go Muscles”. At the same time over the past 30 years we have been continually getting fatter and more deconditioned as a population. How can this be if pin-selected machines are the best way to exercise and the techniques of bodybuilders are superior to everything else? They aren’t!

Unless you are a bodybuilder there is no benefit to building “Show Muscles”. Instead, you need to change you focus to building “Go Muscles”. Go Muscles are not developed on weight machines or by doing single-joint exercises, such as bicep curls and seated chest presses. Rather they are built through total body exercises, such as deadlifts, push-ups, cleans, etc., and are built off of the ability to lift and control your own bodyweight before adding any external resistance. Also, Go Muscles are developed standing, especially on one leg, not seated or lying down. When you are seated or lying down you are not engaging your core muscles, which are the foundation of a strong body.

So why is a 40-year-old mother of 4 still doing seated chest presses and bicep curls? She is never going to compete in a bodybuilding contest and just wants to lose 10 pounds and have more energy. But yet most programs still put her on a circuit of machines. The only thing this is going to help her do is flex for the other moms at soccer or tee ball, it’s not going to help her drop those 10 pounds or load and unload groceries into the car and still have enough energy to wash clothes, cook dinner, and help the kids with homework.

Many people are beginning to change their approach to fitness, but there are still many more that are using the same failing methods that went out of style in the 80’s with leg warmers and spandex unitards.

www.defined-fitness.com

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Need to tone up a little before your summer vacation? Try our 30-Day trial membership for only $39 and start toning up your body and getting that definition back. Call 724-698-7897 today to get started!

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Recipe of the Year - Strawberry Cream Protein Shake

1 cup milk

1 scoop vanilla PFC Protein Powder

Hanfull fresh or frozen strawberries

1 tsp plain greek yogurt

1 scoop PFC's "Burn Fat Burn" for some added fat loss - optional

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New Product - Burn Fat Burn

We just started carrying a new product called "Burn Fat Burn". This product is designed to help mobilize the fat in your body and speed up your fat loss. However, unlike many fat loss pills and supplements Burn Fat Burn is stimulate free and will not make you shaky or jittery. Best of all it comes in a powder that you simply add to your favorite protein shake or drink. It's completely tasteless! For more information see a Defined Fitness team member.

The Benefits of a Protein Shake

I’m often asked what the one thing is that a client can do to improve their results. Assuming you are already working out 3-4 days per week, it would be to drink a protein shake immediately after your workout and drink one in between meals. Of course, if you don’t workout consistently and/or eat healthy this is not going to do much for you. Exercise and Nutrition are the foundation of all results and always will be. So just how will a protein shake benefit you:

1. Research has shown that individuals who drank a whey protein shake after a workout lost 9.2 pounds more than those who only dieted.

2. Provides nutrients to the muscles after exercise to begin the repair process.

3. Helps to build muscle tissue, which will increase metabolism and burn more calories.

4. Provides a low calorie, high protein option, which is especially important when dieting.

5. Easy on the go snacks.

6. Breakfast. Shakes work well for individuals who are not used to eating breakfast and are not hungry in the morning.

7. Suppresses appetite longer that starchy/sugary snacks.

Are protein shakes created equal? No, there are definitely better shakes than others. Three things to look at are: 1) Ingredients, 2) Protein Type, and 3) Taste.

1. Ingredients. When choosing a protein shake or powder look for one that contains the least ingredients. Many powders and shakes contain filler ingredients (chemicals) that your body does not need to have. Also, look to see if an artificial sweetener is used, if so look for another protein powder . The only ingredients necessary are: a type of Whey Protein, Fructose (natural sweetener), and a digestive enzyme to prevent bloating that is sometimes associated with drinking protein shakes.

2. Protein Type. The body doesn’t absorb all types of protein equally. The old standard was the egg, as it was the fastest and easiest absorbed form of protein. So it was given a score of 100. That was until Whey Protein was discovered, which is the by-product of cheese. Whey scores a 110-120 making it more absorbable and faster than the egg. Other common types of protein (e.g. soy, rice, hemp, etc.) are inferior to Whey and score somewhere below 70.

3. Taste. With the variety and quality available today there is no reason to settle for a bad tasting powder or shake.

Josh

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30-Day Trial Membership!! - Defined Fitness is now offering a 30-Day Trial Membership for only $39. Your trial membership includes: a fitness evaluation and movement screening, an individually designed fitness program for your needs and goals, 8 sessions with a coach, unlimited access to group fitness coaching classes, and unlimited access to the club. Call 724-698-7897 today to get started with your trial!

www.defined-fitness.com

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Research Review - Int. J obes. 2006 March - The Effects of Changing Exercise Levels on Weight and Age-Related Weight Gain. The researchers of the study found that men and women who ran the same distance each week, regardless of age and distance run each week, gained weight year after year. Even those who ran more than 40 miles per week. The researchers concluded that the only possible way to lose weight would be more male runners to increase their weekly mileage by 1.7 miles every week, totaling up to and increase of 88.4 miles in a year above what they were running per week a year ago. And women would have to increase their weekly mileage by 2.4 miles per work, totaling up to 125 miles in a year above what they were currently running a year ago. And this would have to continue week after week, year after year.

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Recipe of the Week - Peanut Butter Cup Protein Shake

1 scoop PFC Vanilla Bio-Whey Protein Powder

1 tbsp natural peanut butter

8 oz. water or skim milk

1 tsp coco powder

3-5 ice cubes

Blend until mixed.

If you are a MUFFIN TOP MELTDOWN participant this is todays VIP SHAKE!!

The Right Tool For The Right Job!

I stand behind the fact that the most effective, efficient, time-friendly, successful way to lose weight and get into shape is functional training. This is not my opinion; this is backed by scientific research and numerous studies! We have a binder full of research studies to prove it. Is it possible in 3, 5 or 10 years all this will have changed and new, more efficient ways will be found? ABSOLUTELY!!

Knowing I may tick some people off, I still feel compelled to voice my belief. All exercise is not created equal. There are so many options out there, some good, some not so good. A lot of us are still stuck in the cardio mentality. Now don’t get me wrong, I LOVE running. Nothing feels better than taking off in the morning on a beautiful day with birds chirping, sun beating down on you, wind blowing in your face and appreciating nature for its beauty. I would settle into a 5 – 6 mile run and not even get out of breath. Just cruise along and settle into a stride that felt amazing. That should have been my first red flag. I was running 5-6 times a week and doing my strength training 3 times a week and got great results! For a short period of time unfortunately. After about 6 months I noticed even though my nutrition and exercise was the same week after week, I was gaining body fat and losing muscle. I increased my running, things got worse. Next, cut back on calories, things got worse. My body fat kept increasing and I kept losing more and more muscle. My body was so efficient at running it would use the most efficient way of obtaining energy for that run which was using my muscle as energy. It still is not really known why our bodies would rather use muscle for energy instead of fat but the sad reality is that is the way it works for cardiovascular exercise. As much as I hated to admit it I knew the truth. Running was making me fat. Our bodies are so good at becoming efficient at what we do on a regular basis which is why running, walking, spinning, etc. stops being effective at losing or maintaining weight. With strength training you are able to change the exercise enough to keep your body guessing and working hard causing enough of a disturbance in the muscles to keep creating changes. With the right program, your body never becomes “efficient at it”. The intensity is enough that your body will go to the fat stores for energy because of the higher demand for energy. I am sorry but exercise such as walking, running (unless you are running sprints intervals with rest periods in between); yoga/Pilates (has tremendous benefits, but sorry, weight loss is not one), spinning, and Zumba (yes I said it out loud) will not get you long-term results. Anything new that you start to do will get you initial results. But if the intensity and load does not increase you will plateau. I do not think the above exercises are “evil”. I still run 3 miles 3 times a week. But I do so because I enjoy it. You have to take the exercise (tool) and realize what job it is good for. If you enjoy it that is great, but just remember it may not get you the results you are looking for.

Tammy

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Muffin Top Meltdown - After releasing the info last Wednesday about our Muffin Top Meltdown Contest the response has been amazing. Make sure to get yourself registered by June 10th for your chance to be Defined Fitness's Most Muffinless Member!! The contest is FREE to members and only $59 for nonmembers. The contest will begin June 1st and end June 30th. For more information or to register call 724-698-7897.

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Research Review - Core Muscle Activation During Swiss Ball and Traditional Abdominal Exercises. JOSPT. May 2010. This study looked at the abdominal muscle activation of 18 subjects while they performed swiss ball pikes, roll outs, decline push ups, and right and left hip extensions and compared them to crunches and bent knee sit ups. The pike and roll outs scored the highest and the crunch and bent knee sit ups scored the lowest. The conclusion of the study is that core stability exercises (e.g. pikes, planks, etc.) activate and work the abdominal muscles more than crunches and sit ups.

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Recipe of the Week - Banana Cream Pie Protein Shake

1 Cup Fat Free Milk

3-4 Ice Cubes

2 Graham Crackers

1 Scoop PFC Bio-Whey Vanilla Protein Powder

2 tsp Sugar-Free Instant Pudding

1 Banana

4 tbsp Plain Yogurt

Blend until mixed. This is a perfect post-workout shake to give your body everything it needs after a workout!