Category Archives: Exercise Routines and Concept 10 10

What future are you designing for yourself? The still strong at 75 one or the one where you wonder “what if. . .”

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I recently read an article in the New Zealand Herald that got me thinking. . . . the article was about how active people age better and why. They interviewed Jane Fonda, who at age 75, is still going strong. It was a great read since it was about one of my favourite topics – I am always talking about muscle loss and importance of actively maintaining it.

In today’s article I am going to talk about muscles loss and the “use it or lose it” phenomenon.

1185-Jane Fonda

Jane Fonda

The question is: “What future are you designing?” 

Quoting Jane Fonda:  “Some people mistakenly think, ‘Oh, I can’t exercise. I’ve never done it . . . or I stopped too many years ago! Well, we’ve all heard the truism, ‘Use it or lose it’. What this leaves out, however, is that if it’s lost we can get it back. Not only can we recover lost functions but in some cases we can actually increase function beyond our prior level.”

All of us know that we tend to put on weight as we get older. This is due partly to our tendency to be less active while continuing to eat the way we always have. But it is also due to the fact that we lose, on average, 3 to 5% of our muscle tissue each decade after the age of 30. This means our resting metabolism (basal metabolism) slows down. Unless we specifically tell our body to maintain our muscles and consciously eat the appropriate (and nutrient-rich) calories our metabolism will continue to slow and the Kgs will continue to pile on – not to mention becoming weaker and frailer.

Older StrongerThe great news is that this can be very easily addressed by maintaining your muscle mass. And of course this is achieved by lifting some heavy weights on a regular basis. If you are thinking “but heavy weights will bulk me up” – remember we girls don’t have the testosterone to get us “big and bulky” like guys. Also there is a whole “calorie storage vs usage” balance that our body has to adjust to when you start a program before the results (ie dropping layers and toning up) starts to show. Both of these topics are fascinating tangents – but topics for another day . . . for now just trust me it’s true :-)

Fitness centre older woman

The other great thing for men and woman is that we really only need 1 heavy weight lifting session, once per week and it can all be done and dusted in 30 minutes or less. This means there really is no such an excuses as “not enough time in my week”.

So what future are you designing for yourself? The still strong at 75 one or the one where you wonder “what if. . .”

They are offering our readers a FREE Introduction session to come experience

truly Personal and Private training that GET RESULT.

A Conversation with my Body – Melissa Smit from Concept 10 10 Fitness Centre Auckland aswers the Question we all have…

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Fitness CentreYour body responds and adapts to what you tell it to do so be careful of what you are saying.

Consider what your day-to-day lifestyle is telling your body to do:

  • Regularly load up on calories and your body will think “I guess I am going to need this later so I better store it up.”
  • Lead an active lifestyle and your body will think “I had better develop and maintain the level of fitness to cope with our level of activity.”
  • Decrease the physical demands and your body will think “Ok, I guess we don’t need to be that fit anymore – probably don’t need as much muscle or bone either.”

Every system in your  body works together towards a single goal – ‘Staying alive in the most efficient way possibly.” So, do you want to be fit and look healthy? – then make sure you tell your body!

While you decide on what your next “body conversation” will be – let’s get some insights from Melissa Smit at Concept 10 10  about the body conversation questions she gets the most often at her Fitness studio in Newmarket.

 

 

Is it true that one heavy weight training a week will burn fat for the rest of the week?

Yes, and that is the beauty of what the past 20 years of research is now pointing to. Sure, aerobics helps you burn calories while you’re doing it, but the mainstream fitness industry is only now starting to catch onto some basics truth about heavy weight training – also called High Intensity Training (or HIT).

Firstly, HIT places a lot of energy demands on the muscles during the session – ie calories burnt.

Secondly, over the next 3-5 days of recovery your body works hard to repair the muscles which requires what . . .? You guessed it . . .calories, which you would not otherwise have burned.

Thirdly, very soon your body thinks to itself  “hey, if she is going to keep doing this workout I better start making this muscles stronger so I don’t have to do so much repair work each week” and hey presto, now you start getting stronger and more lean muscles.

Everyone knows lean muscle consume energy (or calorie) just to stay alive, so now have increased muscle tissue and increased your metabolic rate – your muscles consume calories all week long even when you are not active.

Therefore using the proper scientific based HIT training methods means that 1 heavy weight training a week will get your body burning fat – all week long. This is what a personal trainer at Concept 10 10 will help you achieve every week.

 

As a woman, will doing weights turn me into a body-builder?

The simple answer is no – There is no natural way for a woman’s body to take on the shape of a body-builder. if you want bulky muscles like the boys, you will have to do some very specific supplementing because the female body simply is not programmed that way.

It is called testosterone, you don’t have enough of it to naturally grow bulky muscles. What you do have is estrogens – and loads of it – which specifically tells your muscles to grown lean. So weight training will have you growing lean muscles. Now beware, your muscles are likely to increase in size a bit but again, this will not happen to the extent it happens in men.

Women of New Zealand here my cry . . . weight training will NOT accidentally turn you into a body-builder – but the health benefits of correct weight training cannot be over-estimated. Every part of your body is connected to every other part  – being fit and health translates into benefits for every single part of your body.

 

Why is Weight Training good for osteoporosis?

Our bones are made up of a densely interwoven mesh of collagen with small open spaces. Osteoporosis actually means “porous bones” and is the result of these open spaces haing become larger over time, which means the bone is more brittle and prone to fractures (breaks or cracks).

Research shows that bone mass can be regenerate by using the correct weight training under supervision which is why weight bearing exercise is the number one prescribed treatment to at-risk individuals. Once osteoporosis has set in, other treatments start but weight training remains the foundation.

Unless genetic in origin, a person’s bone density can naturally start to decrease from as early as the mid twenties, however the effects will usually not be noticed until much, much later. This drop in bone density is because we start placing less demands on the body so the body thinks it needs less bone mass.

Prevention is better than cure and the earlier we start to actively tell our bodies to maintain our bone mass the better. Research shows a sustained and science based exercise program such as the Concept 10 10 system will have bone-health benefits  - not to mention the health benefits for every part of your body.

 

Will resistance training stop me ageing?

That would be great!!  . . .wait lets think about that. . . . if it did, it would mean guys like Arnold Schwarzenegger would be around forever . . . eeegggh . . . that’s a scary thought.

Every cell in our body serves a specific purpose for a specific period of time so our bodies are constantly renewing its cells, making new ones to replace the worn out ones. In this process the body creates only what it thinks it needs.

As time goes on, a couple of things happen – 1) you start demanding less physically of your body than when you were younger, and 2) over time your body becomes less efficient at replacing cells with new ones or the new cells are not as great at their job as their predecessors. This is scientifically know as de-generation and occurs everywhere in the body. We experience this as ageing.

Eating healthy (at least most of the time J) gives your body the building blocks for cell regeneration and resistance training is the best way of telling your body to maintain its strength, health and vitality.

The human body was never designed to live forever so eventually your body’s ability to renew itself will run out, but through your lifestyle you get to tell significantly influence how long the body’s regeneration process stays on top of its game.

 

Can resistance work help with co-ordination?

Think about what it takes to stand on one foot. It requires hundreds of muscles all up and down your leg, in your core and possibly even in your arms to be tensed and relaxed in various direction every split second. They required very precise and controlled movements to achieve the goal and need to be strong enough to move the required body part precisely and quickly enough to be effective.

Resistance training improves muscle strength and tone which is exactly what is needed to move body parts accurately. Strong muscles makes it easier for your body to support and move itself around and hence will naturally help increase general and specific co-ordination.

The science behind Concept 10 10’s training system (both techniques and equipment) means that you get the best possible weight training experience every time. With a personal trainer dedicated to you every during every session, you know you are getting results.

Concept 10 10 is based at 9 Morgan st, Newmarket in Auckland.

They are offering our readers a FREE Introduction session to come experience

truly Personal and Private training that GET RESULTS in only 20 min a week.

 

Our Birthday . . . but you get the best gift ever. . .

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Happy Birthday – CONCEPT 10 10

Our Birthday . . . but you get the best gift ever. . .

Concept1010

Concept 10 10 is 2 years old.

You could pay over $100 a week for a personal trainer -  But not with Concept 10 10:

 Personal & Private training for less than $39 a week

1-on-1 Personal and Private training affordable for everyone in a safe and positive atmosphere. Come experience our difference . . .

. . . and this year, be ready for summer :

Commit to a 50 or 25 session package and get our Amazing Birthday Deal. That is 6 or 12 months of personal and private training with real results.

  • 50 session package: less than $39 a week

That’s less than $6 a day

or

  • 25 session package: less than $47 a week

That’s less than $7 a day

or

  • 10 session package for less than $9 a day

How:  Email us your confirmation before  9 June ’12 / sign the forms during your next appointment.

Limited Offer:  Only 20 Packages available – Confirm your package now – Email us on info@concept1010.co.nz

Make the commitment to look and feel great – email us now!

Calorie my best friend and my worst enemy…Part 2

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How Many Calories Do We Need?

When reading food labels, the “Percentage of Daily Intake” variables are based on a calorie intake of 2000 calories per day. Obviously this is an average – everyone has different calorie averages based on their basal metabolic rate, amount of activity and exercise, genetic predisposition, and gender (among others). Men typically have higher calorie averages than women (like 2700-2800 calories per day). This is due to a higher proportion of muscle to fat.

Basal Metabolic Rate (BMR) is the amount of energy the body needs to function while at rest. This energy is used to keep the heart beating, temperature regulated, and other organs functioning. There are a number of formulas used to calculate BMR – often based around your weight. Note that the thermic effect of food also impacts on your calorie intake. This is the amount of energy your body needs to digest food.

Even if you did absolutely nothing, your cells would still draw on energy to function; this accounts for 65 to 75 percent of your total calorie needs. Interestingly, some of your organs demand more energy than others: To keep your brain humming, for instance, takes around 20 percent of your BMR. Separate from BMR, digesting, absorbing, and storing food accounts for about 10 percent of your total calorie needs. Any physical activity, from walking around your house to running a marathon, consumes the remaining 15 to 25 percent.

Are All Calories The Same?

Think about  the value of the Calorie you are consuming – What are energy-dense and nutrient-dense foods? Energy density may sound like a good thing — after all, we all want more energy. But in the food world, energy just means calories, so an energy dense food is high in calories. Nutrient- dense foods, on the other hand, usually offer exactly what their name declares — lots of vitamins, minerals, and other good-for-you nutrients. Ideally, you want the majority of your foods to rank low in energy density but high in nutrient density. Say, for instance, you’re given a choice of a third of a chocolate bar  or a cup of blueberries. Both contain 84 calories, but you’ll get 19 percent of your daily vitamin C requirements from the blueberries, plus 14 percent of your fiber and important antioxidants. A candy bar can’t compete.

Does it matter where calories come from?
 From a nutrition standpoint, the answer is a resounding yes. Food provides more than just calories; nutrients such as vitamins, minerals, and omega-3s are essential for good health. But let’s focus on two other factors: the energy a food provides and the pounds you gain or, more important, would like to lose.

Energy can come from any of the three macronutrients: carbohydrates, protein, and fat. For quick energy, it’s hard to beat carbohydrates. Your body breaks them down and converts them to glucose, its favorite energy source, more easily than it breaks down fats and proteins (which is why marathon runners often indulge in a big pasta meal before a race). While some cells in your body can use either fatty acids or glucose for energy, your brain and nervous system run solely on glucose. Case in point: When dieters in a recent study severely restricted their carbohydrates, they performed poorly on memory-based tasks. Fat contributes energy for sustained activity, but some of the fat you eat goes into storage to be used later when — and if — it’s needed. So what about protein? It, too, can provide energy, but it takes the most effort to convert. Your body prefers to use it to build and repair tissue (such as muscle).

Weight loss is a trickier subject. We’ve all heard about — or perhaps tried — diets that emphasize one type of food, whether it’s protein, fat, or carbohydrates, over another. But does it really matter where your calories come from? Research shows that protein generally produces the greatest satiety, so a meal high in protein should help you feel full longer. You also burn more calories metabolizing protein (because it’s so tough to convert to energy). High-fiber carbohydrates make you feel full longer, too. Fats may possess a luxurious texture and make foods taste rich, but they aren’t particularly satiating.

And the list goes on – but what I am again convinced of as I study different views on this – is the importance of balance.  Healthy food with a high nutritional value and a good exercise program.  Simple isn’t?  :-)

Calorie my best friend and my worst enemy…Part 1

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We count them, cut them, burn them, obsess over them. Yet for most people, calories — what they are, how they affect us — remain a mystery. For instance, a 2009 poll of 1,000 people revealed that 70 percent were concerned about their weight, but only 11 percent knew how many calories they could eat each day without gaining. In fact, because of the growing obesity problem many governments are requiring that companies do even more to make the consumer aware of exactly how many Calories they are consuming.

What is a Calorie?

A calorie is a unit of energy. Technically a calorie is the amount of heat energy required to raise the temperature of 1 gram of water up 1 degree Celsius (1.8 degrees Fahrenheit). When applied to food, we are actually talking about a kiloCalorie (1000 calories). However the word Calorie (note capitalization) is used in most literature.

The measure of Calories gives us an indication of the potential energy that food possesses. This can easily be calculated with the following formula:

1 gram of Protein = 4 Calories

1 gram of Carbohydrate = 4 Calories

1 gram of Fat = 9 Calories

1 gram of Alcohol = 7 Calories

Therefore Calories can be calculated simply by knowing the amount of these three building blocks in the food.

Burning Calories

The body burns calories by a process called metabolism. This process uses enzymes to break down the carbohydrates, fats, and proteins into materials that can be transported through the bloodstream and used by cells. Here the energy is either used immediately or stored for later. Generally the calories that are stored, are stored as fat.

Therefore if you burn more calories than you consume, you will lose weight. If you consume more calories than your body can use, you will gain weight. (Weight variance could be either muscle or fat).

Facts about Post-Workout Soreness

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There is a major misconception about lactic acid.  Is Lactic Acid the reason you feel sore after a really tough workout because of lactic acid build-up? No lactic acid is not the culprit! It is also mistakenly believed that lactic acid contribute to muscle fatigue and muscle pain.


Then what causes the pain?  Muscles use glucose for energy and glucose is stored in your body as glycogen. Lactic acid is formed by the anaerobic breakdown of glucose – ie. when you are “burning energy” without enough oxygen being present.

 

Lactic acid is simply a bi-product formed by your metabolism. In the process of converting glucose to ATP (the energy molecule) it goes through several stages, one involving pyruvic acid. Pyruvic acid can become either, lactic acid if there is not enough oxygen present (ie. anaerobic conditions), or acetyl coenzyme A, if there is lots of oxygen present (ie. aerobic conditions). Therefore the production of lactic acid is inevitable and simply a by-product of your metabolism since not every conversion has oxygen available to it. There is a growing awareness of the need for correct breathing techniques while doing strenuous exercises to help train the body in delivering maximum oxygen to the cells during “energy burning” stages.

 

Recent studies also show that lactic acid actually helps maintain the function of fatigued muscles by maintaining the chemical conditions required for muscle fibre contraction. Lactic acid does cause the burning sensation we feel when we are working-out our muscles, but our bodies are very effective at removing it – usually within 30-60 minutes after a workout – and it gets recycled back to pyruvic acid to help create more energy elsewhere.

 

The Real Culprits is DOMS  –  Delayed Onset Muscle Soreness is the pain we feel hours or days after a strenuous workout. This pain is exercise-induced muscle damage and is actually a combination of micro-tears in the muscle fibres and inflammation caused by your body working to heal these tears. The micro-tears release chemicals that aggravate pain receptors, and the inflammation can also cause enough pressure to irritate pain receptors.

 

DOMS is usually accompanied with stiffness, tenderness and swelling. Our body’s response to this exercise-induced muscle damage is to repair the damage. It is believed that one of the reason our body creates this pain is to limit us from exerting ourselves further, so as to give the body a chance to do repairs.

 

So is DOMS good or bad for me? A misconception is that DOMS is bad. In fact it is the perfectly natural response of the body. In essence every system and process in your body works towards one goal – Survival. DOMS is but one of these. DOMS indicates that you have had a “survival-testing” exercise experience which means your body is a) repairing itself to be better and stronger for the next survival-testing experience, and b) is trying to get you to rest so that these improvement repairs can take place.

 

In our teens our body is geared towards building muscle but as we get to 25 and older our bodies stop actively building extra muscle and we start losing muscle mass gradually – unless you challenge your body to maintain that “fighting-fit” youthful muscles tissue. An appropriate muscle mass is the corner stone of nearly every other fitness measure and the starting point for a healthier life. Think about it: more muscle means more calories burned and a more active lifestyle.

 

Exercise that results in DOMS is the most effective way for any person to build muscle. THE GOLDEN RULE however is that your body then needs good nutrition and rest to perform a repair cycle. That is why pumping iron and straining on a treadmill for a couple of hours 3 times a week is not ideal – does this routine active muscle growth? Does it allow repair? No wonder results are so slow, and very few of us really have time for that sort of carry-on anyway which is why most gym memberships sit unused.

 

Concept 10 10 is a DOMS inducing workout once a week with a Personal Trainer making sure you get the maximum results and the time to recover. You have never had a work out like a Concept 10 10 workout and 1 session a week fits into anyone’s schedule especially since a session takes only 20 minutes . Don’t believe it? Try it!

 

Call them on 09 940 7744 to book a FREE intro session when you mention M2 magazine.

http://www.concept1010.co.nz  |  info@concept1010.co.nz  | 9 Morgan st, Newmarket

How Weight Lifting at Concept 10 10 Can Help Rheumatoid Arthritis

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Lift weights with sore joints? Yeah, right. You might think weight lifting would make arthritis worse. But think again. The benefits of strength training for arthritis are just being recognized. Weight lifting can help people with rheumatoid arthritis (RA) function better and reduce soreness, stiffness and pain.

Research has shown that strengthening exercises are both safe and effective for women and men of all ages, including those who are not in perfect health.

Strength training can help reduce the symptoms of numerous diseases and chronic conditions, among them:

  • osteoporosis
  • heart disease
  • diabetes
  • rheumatoid arthritis
  • osteoarthritis
  • obesity
  • back pain
  • depression

Strength training, particularly in conjunction with regular “Fun” exercise, can also have a profound impact on a person’s mental and emotional health.

A study from Great Britain shows that a strength-training program called progressive resistance training (PRT) may improve physical function in people with mildly disabling, well-controlled Rheumatoid Arthritis. PRT involves periodically increasing the amount of weight used during an exercise so benefits continue as muscle strength improves.

Data from participants in the high-intensity (HIT) – not high-impact – program dispelled the long-held notion that joints affected by Rheumatoid arthritis needed more rest and protection than movement. None of the participants experienced a flare, and all improved endurance, gained lean body mass and lost abdominal, back and chest fat. Improve­ments also were seen in people with cachexia (see “What Is Cachexia?” below) – so much so that a larger trial is nearing completion to determine the effectiveness of PRT as a treatment for cachexia along with medications that control Rheumatoid arthritis.

What is Cachexia?

Cachexia is a condition of muscle wasting that occurs in more than half of people with Rheumatoid arthritis. In many people with Rheumatoid arthritis and cachexia, muscle mass decreases while fat mass increases. That can cause fatigue, disability, infection and premature death.  Theories to explain the breakdown of muscle tissue include inflammatory cytokines blocking the growth of muscle cells and people with Rheumatoid arthritis getting too little exercise because of pain.

 Resistance training offers numerous benefits to help manage arthritis pain. Exercise keeps muscles around affected joints strong, lubricates joints, decreases bone loss and helps control joint swelling and pain.

Knee osteoarthritis is common, but strengthening quadriceps muscles at the front of the thigh helps stabilise your knee and prevent osteoarthritis — or at least keeps it from getting worse.

“It’s as easy as leg lifts,” says rheumatologist Frank Arnett, Jr., M.D., a professor at the University of Texas Medical School in Houston.

A small 2001 Tufts University study of 46 people with knee osteoarthritis found that people in a four-month strength-training program had a 71% improvement in knee strength and a 36% improvement in pain.

Below a client testimony with severe Arthritis is Knees and arms.

Concept 10 10 made her life better – phone us today to find out how?

Concept 10 10 strenght training systemThank you so much for introducing me to the latest technology in gym equipment. I have tried various machines to relieve pain and find more mobility in my sore joints, caused by wear and tear on the muscles with age. Some of this discomfort is due to arthritis setting in on the injured joints.

The trainers at Concept 10 10 drew out a plan to strengthen my muscles and improve my flexibility. I discussed my arthritis with them and the gentle exercises and their training program that followed improved my range of motion, which has helped me to make everyday tasks easier.

The work out each week is very enjoyable and rewarding. Lalitha Boralessa, Auckland

Can Women Strength Training to Tone-Up?

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At Concept 10 10 we often get asked about strength training for women. Will it be too strenuous and will I end up looking like a body builder?

Women have the same musculoskeletal system as men so it is safe for women to strength train. You will not ‘bulk up’ with health-oriented strength training.  Bulking up is very much a hormonal balance in the body and as woman we have estrogen which allows for us to be lean and toned.  As muscle strength grows, your muscles will attain more mass.  However, health-oriented strength training aims to increase muscle strength, tone, mass and endurance as opposed to strength, mass and power.  Concept 10 10 training has significant health benefits for women of all ages:

  • Aids in the management of chronic conditions – arthritis, diabetes, obesity, back pain
  • Increases BMR (basal metabolic rate)
  • Give us more emery because of stronger muscles
  • Increases the strength in total body workout. The more you have developed your muscles it will aid you in doing daily activities which will reduce the risk of injury.
  • Improves your ability to carry out daily work, home and recreational activities with lots of ease and having the feeling of being fit.
  • Helps prevent Osteoporosis which helps with bone loss to the female body.
  • Toning of muscles in the body which gives us a toned look.
  • Improves our postures as a direct cause of muscles training
  • Enhances a feeling of physical and emotional and mental wellbeing

Call us to find out how this works?

or have a look at our website for more info.

10 Reasons to get more active

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Generally at this time of year we all want to get our bodies back in shape.  Below I have listed a few good reasons why we should try to keep to our New Year’s resolutions to do this.

10 Reasons to get more active

  1.  Helps you lose weight, especially fat weight.
  2.  Helps increase your level of muscles strength and lean tissue.
  3.  Improves posture and decreases the risk of lower back pain.
  4.  Reduces the level of anxiety and stress.
  5.  Reduces the risk of cardiovascular diseases, stroke, diabetes, hypertension and some cancers.
  6.  Helps you maintain a healthy body weight and become a better fat burner.
  7.  Improves appearance and self-esteem.
  8.  Helps you sleep better.
  9.  Improves your immune function and reduces the number of sick days.
  10.  Improves overall quality of life.

But most people struggle with: When and How. . .  do you get yourself to do this?

Come see us at Concept 10 10 and we’ll kick-start your New Years resolutions with as little as 20 mins a week.

What is HIT – High Intensity Training

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Muscles: BMR and HIT

Apart from enabling every single movement of your body and in your body (even the pumping of your heart, or movement in your digestion), your muscles also support your joints – most forms of back pain is related to weakened back muscles and often the only real solution is strengthening the muscles supporting the spine. Furthermore, your muscles play a major role  in our Basal Metabolic Rate (BMR). In simple terms, your BMR determines how many calories you burn doing your normal daily activities.

Physical activity burns calories above or in addition to your BMR – an hour of jogging will burn approximately 150 calories above your BMR – the sad part is, it takes only about 30 seconds to eat 150 calories of cookies and undo your hard work. However it is widely accepted and scientifically documented that High Intensity Training or HIT (rather than low intensity steady-state exercise ) significantly increases the calorie requirements on your body in order to perform the workout. The second, and in my book even more significant benefit of HIT, is the fact that it stimulates muscle growth much more effectively.

As we age we lose muscle mass – from about the age of 25 onwards your body naturally starts to shed muscles and we become weaker – unless you actively do something significant to keep them. Going for a walk or a run is not enough to maintain the muscle mass of your youth.

Theories abound on just how many extra calories you would burn per day if you increased your lean muscle mass. So let’s take one widely held (and literature supported) view: The loss of 2.5Kg of lean muscle equates to about 250 fewer calories burnt per 24 hours. This may not sound like much but  it adds up. Continue eating like a teenager and you will gain half a kilo of fat in about 14 days. The downward spiral begins – as you gain weight, you become less active and this simultaneously means a lower BMR and more muscle loss which further decreasing your calories burned per day.

Now think about it in reverse, think about having an extra 2.5 Kg of lean muscle on your side – helping you burn more calories.  Combined with a sensible diet you’ll be burning off the excess fat in no time. An now for the upward spiral, as you increase muscle mass, you’ll become stronger and more active in your daily life (ie.  increasing your BMR). As your muscle mass increase you also burn more calories during your work out further cutting the fat. And by the way, any amount of lean muscle looks better than even a little bit of fat – so tick that box too!

How do we regain and maintain muscle mass tehn?

At some point during a workout your muscles will “give out”. If this occurs due to the energy being depleted your body will over time become efficient at using and recharging the energy levels – this is what you experience as “getting fitter” and is called conditioning training.

However if your muscles reach this point of failure  due to “micro-tearing” of the muscle fibres (a result of High Intensity Training or HIT) then you will have triggered your bodies muscle building response (hypertrophy).

Your body sees the damage to your muscles as a threat to its survival, and will rebuild the muscle tissue bigger and stronger than before to protect against future threats (this uses loads of calories). This results in muscles that are stronger, usually slightly larger and hence capable of sustaining more “exercise stress” next time (ie. more calories burned during exercise). This repair process is the key to building or growing muscle. HIT not only burns calories while you train, it also burns calories after you finish, during the repair process and increased muscle mass increases you BMR.

Conventional weight training often do not create sufficient micro-tearing to trigger a full muscle rebuilding response. Now, for any ladies in the audience – you will not become big and bulky through High Intensity Training. Do I need to repeat that? Your body does not have enough testosterone to rebuild muscle in the same way men do – deep breath in . . . and out. We are calm.

Concept 10 10 in Newmarket specialises in High Intensity Training – based on the science of regaining lost muscle tissue. You get a private trainer, private training room, medical grade equipment, a workout system that takes only 20 minutes to give you maximum results and since you have to heal, you only train once a week. Concept 10 10 is not a gym, we are a highly specialised fitness facility focused on your results!

We help regain and maintain natural muscle mass, we build cardio conditioning, strength back muscle (no more back pain). And all of this cost less than you think. Give us a call to a book a free Introduction session