We just had to get this urgent message out to you. Our partners over at Prograde have just informed me they will be ending their sale on Prograde Metabolism TONIGHT at 11:59 pm EST.
Now, they have also told me due to overwhelming demand they may have to end the sale even earlier.
You see, Prograde Metabolism is SPECIFICALLY designed to work in conjunction with a sound fitness and nutrition plan and because it's January they're almost out of stock.
I've personally reviewed the ingredients and can tell you this is one powerful product.
Click the link below for your 25% off coupon!
http://rialtowellness.getprograde.com/specials
Yours in health,
PS - If you think you're just going to sit on the couch and Prograde Metabolism is going to do all the work, you're mistaken. But if your exercise and nutrition plan is sound then Metabolism's powerful ingredients are just what you're looking for. Reserve your bottle NOW at 25% off before it's too late.
http://rialtowellness.getprograde.com/specials
Showing posts with label exercise. Show all posts
Showing posts with label exercise. Show all posts
Tuesday, January 18, 2011
Monday, October 4, 2010
Is Building Muscle Bad For Your HEALTH?
"That can't be healthy!"
"But that's bad for your health!"
These are probably the 2 BIGGEST scare tactics anyone
can use to derail you in the chase for the body you want.
And in fact, they can be used by ANYONE, no matter their
current physical status, and no matter if the person is
400 lbs or not, you'll still think twice about what you're
doing.
So, we think it's way past time to give you a way
to get an accurate snapshot of your overall HEALTH
(from a medical standpoint).
Don't you agree?
Revisiting this "Rule Of 3" from the other day, We've wrapped our
heads around the best way to keep a finger on the pulse of your overall,
total health, pun totally intended.
In Rule Of 3, we talked about the 3 basic controls of "health":
1. Work output
2. Substance Input
3. System Stress
From that, and doing some quick fact checking, it looks like you
can get a good idea of your overall "health" from these 3 metrics:
* Blood Pressure
* Height-to-waist ratio
* Shoulder-to-waist ratio
... in which there's a sweet spot for all of these.
For example, aiming for a maximum shoulder to waist, would
mean drug use, which leads to high blood pressure. Going for a super
low height-to-waist ratio would mean no lifting work and likely low
blood pressure due to a prolonged lack of food and blood thinning.
We were thinking of using "pulse rate" instead of blood pressure,
but blood pressure gives you insight into so much more, including
cardiac output AND gives you an idea of the EXTERNAL stressors in
your life (work, family, etc)
Some physical factors of blood pressure are:
* Heart rate
* Volume of fluid or blood volume
* Resistance. (plaque in vessels, diameter of vessels)
Shoulder-to-waist gives you insights into bone health, muscle
tone, coordination, joint health, and probably more. (our best guess
would be the sweet spot here is 1.5-1.7... mainly because you need
a narrower waist to achieve the 1.5)
Height-to-waist gives you insights into "metabolic syndrome"
such as the self-administered portion of high blood pressure,
diabetes, risks of heart disease, high cholesterol, etc
Current research supports a waist-to-height ratio of under 0.5
or a height-to-waist of over 2 for reduced risk of "metabolic
syndrome".
Blood pressure readings are pretty standard and known for "health":
Systolic (Top Number) ==> 90 - 120
Diastolic(Bottom Number) ==>60 - 80
Obviously, you still get your checkups for blood work to
determine other things that could be wrong, but for metrics you can
CONTROL... We can't think of a better 3.
Now, obviously, we're still looking to get the IDEAL body
size and shape, with appropriate leanness and muscularity...
... so don't forget that.
Here's to your Health & Wellness!
"But that's bad for your health!"
These are probably the 2 BIGGEST scare tactics anyone
can use to derail you in the chase for the body you want.
And in fact, they can be used by ANYONE, no matter their
current physical status, and no matter if the person is
400 lbs or not, you'll still think twice about what you're
doing.
So, we think it's way past time to give you a way
to get an accurate snapshot of your overall HEALTH
(from a medical standpoint).
Don't you agree?
Revisiting this "Rule Of 3" from the other day, We've wrapped our
heads around the best way to keep a finger on the pulse of your overall,
total health, pun totally intended.
In Rule Of 3, we talked about the 3 basic controls of "health":
1. Work output
2. Substance Input
3. System Stress
From that, and doing some quick fact checking, it looks like you
can get a good idea of your overall "health" from these 3 metrics:
* Blood Pressure
* Height-to-waist ratio
* Shoulder-to-waist ratio
... in which there's a sweet spot for all of these.
For example, aiming for a maximum shoulder to waist, would
mean drug use, which leads to high blood pressure. Going for a super
low height-to-waist ratio would mean no lifting work and likely low
blood pressure due to a prolonged lack of food and blood thinning.
We were thinking of using "pulse rate" instead of blood pressure,
but blood pressure gives you insight into so much more, including
cardiac output AND gives you an idea of the EXTERNAL stressors in
your life (work, family, etc)
Some physical factors of blood pressure are:
* Heart rate
* Volume of fluid or blood volume
* Resistance. (plaque in vessels, diameter of vessels)
Shoulder-to-waist gives you insights into bone health, muscle
tone, coordination, joint health, and probably more. (our best guess
would be the sweet spot here is 1.5-1.7... mainly because you need
a narrower waist to achieve the 1.5)
Height-to-waist gives you insights into "metabolic syndrome"
such as the self-administered portion of high blood pressure,
diabetes, risks of heart disease, high cholesterol, etc
Current research supports a waist-to-height ratio of under 0.5
or a height-to-waist of over 2 for reduced risk of "metabolic
syndrome".
Blood pressure readings are pretty standard and known for "health":
Systolic (Top Number) ==> 90 - 120
Diastolic(Bottom Number) ==>60 - 80
Obviously, you still get your checkups for blood work to
determine other things that could be wrong, but for metrics you can
CONTROL... We can't think of a better 3.
Now, obviously, we're still looking to get the IDEAL body
size and shape, with appropriate leanness and muscularity...
... so don't forget that.
Here's to your Health & Wellness!
Saturday, February 20, 2010
Last Day To Save $15 On Prograde Protein
Ok, so President's Day is long gone. But our partners over at Prograde Nutrition apparently weren't paying attention ;-)
Today is the LAST day you can save $15 on any Prograde Protein purchases to celebrate President's Day. In fact, you only have a few hours left.
Sure, it ends TONIGHT at 11:59pm EST, but you need to order NOW before you get busy and forget to do it.
And Jayson Hunter has delivered yet again with his best recipe of the week. He's saved the best for last with his incredible Vanilla Cinnamon Pudding!
The recipe and the coupon code to save $15 is all right here:
http://rialtowellness.getprograde.com/protein-recipe-3.html
PS - Again, the $15 off Prograde Protein savings ends TONIGHT, February 19th at 11:59pm EST. You need to stop reading this and order yours right NOW: http://rialtowellness.getprograde.com/protein-recipe-3.html
Today is the LAST day you can save $15 on any Prograde Protein purchases to celebrate President's Day. In fact, you only have a few hours left.
Sure, it ends TONIGHT at 11:59pm EST, but you need to order NOW before you get busy and forget to do it.
And Jayson Hunter has delivered yet again with his best recipe of the week. He's saved the best for last with his incredible Vanilla Cinnamon Pudding!
The recipe and the coupon code to save $15 is all right here:
http://rialtowellness.getprograde.com/protein-recipe-3.html
PS - Again, the $15 off Prograde Protein savings ends TONIGHT, February 19th at 11:59pm EST. You need to stop reading this and order yours right NOW: http://rialtowellness.getprograde.com/protein-recipe-3.html
Thursday, December 24, 2009
HAPPY HOLIDAYS & HAPPY NEW YEAR!
We wish everyone a safe, healthy, and happy holiday!
Remember it doesn't matter what you eat or how you train between Christmas and New Years.
It matters how you eat and train between New Years and Christmas!
All the best for 2010! YOU win in 2010!
Remember it doesn't matter what you eat or how you train between Christmas and New Years.
It matters how you eat and train between New Years and Christmas!
All the best for 2010! YOU win in 2010!
Tuesday, October 27, 2009
Dr Tabata!
Many campers have asked where we get the concept for tabatas. Well you asked, and here's your answer. This posting is in honor of Dr. Izumi Tabata!!
Dr. Tabata is a Japanese fitness researcher. The Tabata Protocol was developed for Olympic caliber athletes. It consists of six to eight 20 second full speed sprints followed by rest periods of 10 seconds. Dr. Tabata’s study found that doing this kind of exercise 5 – 6 days a week increased both aerobic and anaerobic capacity at a greater level than an hour of endurance exercise.
The key to the Tabata Protocal is the rest periods. Conventional training suggests that a rest period should be 3 times as long as the period of work. But the Tabata protocol calls for a rest period that is half as long as the period of work. This gives a physical and mental break while keeping the intensity at a high level.
At boot camp, we have learned that you can apply the tabata protocol to almost anything. Tabata squats, tabata sprints, tabata, push-ups, tabata dips…well, you get the point! But apparently The Tabata Protocol can be influential in all aspects of life. Check out this article called Tabata My Job about working more efficiently.
Dr. Tabata is a Japanese fitness researcher. The Tabata Protocol was developed for Olympic caliber athletes. It consists of six to eight 20 second full speed sprints followed by rest periods of 10 seconds. Dr. Tabata’s study found that doing this kind of exercise 5 – 6 days a week increased both aerobic and anaerobic capacity at a greater level than an hour of endurance exercise.
The key to the Tabata Protocal is the rest periods. Conventional training suggests that a rest period should be 3 times as long as the period of work. But the Tabata protocol calls for a rest period that is half as long as the period of work. This gives a physical and mental break while keeping the intensity at a high level.
At boot camp, we have learned that you can apply the tabata protocol to almost anything. Tabata squats, tabata sprints, tabata, push-ups, tabata dips…well, you get the point! But apparently The Tabata Protocol can be influential in all aspects of life. Check out this article called Tabata My Job about working more efficiently.
Saturday, October 10, 2009
Got Goals!?
So, around 5:00 or 5:15 this morning you heard an obnoxious noise and couldn’t figure out what was going on. Then you remember the noise is your alarm and that this is your first day with Rialto Wellness Boot Camp! After those thoughts of “what was I thinking?” left your head, you got up, got dressed and headed out. You have now become one of those weird people who roll around in the dirt for fun! Was it everything you expected? Were you pushed beyond your comfort zone? For those of you with PM camps, are you excited for your first workout?You joined boot camp for a reason, right? That reason can usually be translated into a goal. So what are your goals this month? Run with the fast group? 6-pack abs? Lose a size? How about just making it through the month? All of these goals require small steps in order to reach the prize. Take small bites out of these things. Step One: Decide to make it all your sessions this week. Then make a deal with yourself to make it to all week 2 sessions, and so on and so forth. Pretty soon, the month is over and you are running fast or showing off your baggy pants!
This article about setting a fitness goal reminds us that our goals need to be achievable. Setting short term goals like making it to boot camp every day gives us a sense of accomplishment before we reach the end result of losing 10 pounds. The sense of accomplishment you feel with the short term goals makes staying on track to reach the long-term goals easier.
This blog is for you. Tell the world your goals in the comments and we'll help you stay accountable. You can do this...whatever "it" is!
Have you come up with your Halloween costume yet?
Wednesday, September 2, 2009
Miss Us Yet?
The Rialto Wellness Staff knows how much you must be missing camp this week. So we put together a couple of workouts you can do at home...you can thank us later...
1) I'm So Excited!!
30 - 20 - 10
Vertical Jumps
Xtreme Jacks
Vertical Leg Scissors
Do 30 of each, then 20 of each, then 10. Not enough? Build it back up! Do 10 of each, then 20, then 30.
2) Jump Rope
Grab a rope and see how many skips you can get in a minutes. Take 3/4 of that number and skip that many times each minute for 20 minutes.
So if you can skip 100 times in 1 minute. Then for each minute for 20 minutes, you need to try and skip 75 times. Try to complete each minute as fast as possible and use the remaining seconds as rest.
3) Grind it Out
Push ups on the wall
Wall Jumps
20+1
19+2
18+3
all the way down until 1+20
So start with 20 push ups on the wall and 1 wall jump. Then 19 push ups and 2 wall jumps.
4) Lunge Walk 400 meters (1 loop around a track)
1) I'm So Excited!!
30 - 20 - 10
Vertical Jumps
Xtreme Jacks
Vertical Leg Scissors
Do 30 of each, then 20 of each, then 10. Not enough? Build it back up! Do 10 of each, then 20, then 30.
2) Jump Rope
Grab a rope and see how many skips you can get in a minutes. Take 3/4 of that number and skip that many times each minute for 20 minutes.
So if you can skip 100 times in 1 minute. Then for each minute for 20 minutes, you need to try and skip 75 times. Try to complete each minute as fast as possible and use the remaining seconds as rest.
3) Grind it Out
Push ups on the wall
Wall Jumps
20+1
19+2
18+3
all the way down until 1+20
So start with 20 push ups on the wall and 1 wall jump. Then 19 push ups and 2 wall jumps.
4) Lunge Walk 400 meters (1 loop around a track)
Friday, August 14, 2009
"Why Exercise Won't Make You Thin" - ...Sans Proper Diet!
TIME Magazine recently published a very controversial article on the effects of exercise on weight loss.
The article was called “Why Exercise Won’t Make You Thin” (to read the article in full: http://www.time.com/time/health/article/0,8599,1914857-1,00.html)
The article was called “Why Exercise Won’t Make You Thin” (to read the article in full: http://www.time.com/time/health/article/0,8599,1914857-1,00.html)
Not exactly a sweeping promotion for fitness!
Though there were a lot of things within the article that I found misleading or flat out incorrect, the article does bring to light some very important concepts that are critical for the general population to understand:
1.) Exercise WILL make you hungrier
There is no question here. Exercise, especially intensive exercise, ramps up metabolism and our body’s natural response to energy expenditure (calories burnt from activity) is to increase energy consumption (food intake).
However, being hungrier from exercise is not the culprit- choosing the wrong type of food following exercise is!
In other words, if our diets focus on lots of lean protein, healthy fats, and high-fiber fruits and veggies every 2-4 hours, then we will be able to squash our exercise-induced hunger and build muscle and burn fat from exercise like we intend to. These foods are proven to promote optimal health, performance, and body composition.
However, if you are are a carb addict (think lots of refined grains and sugars), exercise will only make you crave more carbs leading to intense feelings of insatiability throughout the day due to unstable blood sugar levels. Make no mistake about it- in this case, exercise will not only cause you to NOT lose weight, but most likely will cause weight gain.
Here’s the line we tell most people who come to us to lose weight for them to understand they key to the success they crave:
“If you want to bulk up, add size, and gain weight, be sure to eat plenty of starches and sugars. But if you want to be lean and muscular, swap the starches and sugars for high fiber fruits and vegetables, with a special emphasis on green veggies.”
It’s really that simple, which brings us to point #2…
2.) Exercise sans proper nutrition WILL NOT cause significant weight loss
Nutrition is without a doubt 80-90+% of the equation when it comes to weight management. Hormones govern fat loss and both exercise and nutrition impact your body’s hormone levels- positively or negatively depending on what type of exercise and diet plan you follow.
However, you can never wipe out poor nutritional habits with exercise- NEVER! In terms of diet, the hormone we must be most concerned about is insulin, a storage hormone that’s released in large amounts when consuming refined starches and sugars.
Not matter how hard you workout, if you are releasing insulin through the day with a high carb diet, you will be helpless to its fat-storing effects.
On the other hand, lean proteins, healthy fats, and high-fiber fruits and veggies do not significantly impact your insulin levels thus allowing you to preferentially burn fat and build muscle in conjunction with the right exercise plan, which brings me to point#3…
3.) Not all exercise is created equal
The aforementioned article failed to distinguish between different forms of exercise. It misleadingly uses the word “exercise” to refer to aerobic activity or any form of exercise of low to moderate intensity.
Well, we already know that aerobic training has zero effect on fat loss over dieting alone- many studies support this.
So this article should not be using aerobics as the marker for “exercise” and it’s impact on weight loss… it’s like taking a dull knife to a gun fight!
Furthermore, we know that high-intensity interval training (HIIT) burns 9x more fat than ordinary exercise (aerobic training) and actually builds lean muscle and elevates metabolism for up to 24-48 post-workout (please reference our most recent blog posts for a ton of interval workouts that fit the bill here)
In conclusion, study after study proves that when it comes to exercise for fat loss:
CARDIO SUCKS AND INTERVALS ROCK!
So this TIME magazine article missed the ball on the big picture here: When it comes to being lean, muscular, and healthy, the key is an integrated and research based diet AND exercise regimen- exercise alone simply doesn’t cut it!
PS- What are your thoughts about this article? Does this hurt or help the weight loss cause? Please share your mind by making a comment to this blog post below, thanks!
Though there were a lot of things within the article that I found misleading or flat out incorrect, the article does bring to light some very important concepts that are critical for the general population to understand:
1.) Exercise WILL make you hungrier
There is no question here. Exercise, especially intensive exercise, ramps up metabolism and our body’s natural response to energy expenditure (calories burnt from activity) is to increase energy consumption (food intake).
However, being hungrier from exercise is not the culprit- choosing the wrong type of food following exercise is!
In other words, if our diets focus on lots of lean protein, healthy fats, and high-fiber fruits and veggies every 2-4 hours, then we will be able to squash our exercise-induced hunger and build muscle and burn fat from exercise like we intend to. These foods are proven to promote optimal health, performance, and body composition.
However, if you are are a carb addict (think lots of refined grains and sugars), exercise will only make you crave more carbs leading to intense feelings of insatiability throughout the day due to unstable blood sugar levels. Make no mistake about it- in this case, exercise will not only cause you to NOT lose weight, but most likely will cause weight gain.
Here’s the line we tell most people who come to us to lose weight for them to understand they key to the success they crave:
“If you want to bulk up, add size, and gain weight, be sure to eat plenty of starches and sugars. But if you want to be lean and muscular, swap the starches and sugars for high fiber fruits and vegetables, with a special emphasis on green veggies.”
It’s really that simple, which brings us to point #2…
2.) Exercise sans proper nutrition WILL NOT cause significant weight loss
Nutrition is without a doubt 80-90+% of the equation when it comes to weight management. Hormones govern fat loss and both exercise and nutrition impact your body’s hormone levels- positively or negatively depending on what type of exercise and diet plan you follow.
However, you can never wipe out poor nutritional habits with exercise- NEVER! In terms of diet, the hormone we must be most concerned about is insulin, a storage hormone that’s released in large amounts when consuming refined starches and sugars.
Not matter how hard you workout, if you are releasing insulin through the day with a high carb diet, you will be helpless to its fat-storing effects.
On the other hand, lean proteins, healthy fats, and high-fiber fruits and veggies do not significantly impact your insulin levels thus allowing you to preferentially burn fat and build muscle in conjunction with the right exercise plan, which brings me to point#3…
3.) Not all exercise is created equal
The aforementioned article failed to distinguish between different forms of exercise. It misleadingly uses the word “exercise” to refer to aerobic activity or any form of exercise of low to moderate intensity.
Well, we already know that aerobic training has zero effect on fat loss over dieting alone- many studies support this.
So this article should not be using aerobics as the marker for “exercise” and it’s impact on weight loss… it’s like taking a dull knife to a gun fight!
Furthermore, we know that high-intensity interval training (HIIT) burns 9x more fat than ordinary exercise (aerobic training) and actually builds lean muscle and elevates metabolism for up to 24-48 post-workout (please reference our most recent blog posts for a ton of interval workouts that fit the bill here)
In conclusion, study after study proves that when it comes to exercise for fat loss:
CARDIO SUCKS AND INTERVALS ROCK!
So this TIME magazine article missed the ball on the big picture here: When it comes to being lean, muscular, and healthy, the key is an integrated and research based diet AND exercise regimen- exercise alone simply doesn’t cut it!
PS- What are your thoughts about this article? Does this hurt or help the weight loss cause? Please share your mind by making a comment to this blog post below, thanks!
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