After our members completed a 12 week strength program, we went after new 1RM PR’s (1 Rep Max Personal Records) for the following 6 lifts: Back Squat, Front Squat, Dead-Lift, Bench Press, Power Clean and Push Press. As the testing wound down, I uploaded a number of videos to our FaceBook page showing our members hitting a new max.
What we can do is help you get stronger, leaner and better at whatever sport you enjoy, be it golf, tennis, running, swimming, hiking, biking, carrying all the grocery bags from the car to the house in one trip, or picking up and playing with your kids or grandkids! One of the toughest jobs we have as coaches and trainers is to get our members (particularly women) to understand that the number on the scale isn’t a true indicator of overall health and fitness. Also, the more muscle you have in relation to your overall weight will allow you to burn more calories. The point of this is: If you’re a woman, lifting heavy as we do at CrossFit Lanier is going to make you stronger, fitter and help you look good naked, it’s not going to make you bulky! There’s never been a day I spent in the gym without hearing someone comment (brag, exclaim or shout) about accomplishing something they never believed they could do. Many times, it’s seemingly small things like finishing one more round of a WOD before times runs out, swinging a heavier kettlebell than the last time or jumping a higher box than they ever thought they would, but I know better. Other times, it’s a really big thing, like getting a new PR (Personal Record) on a lift, linking together Kipping Pull-Ups or Double Unders for the first time or finally getting up that damned rope! However, nothing demonstrates the power of CrossFit like putting your butt on the line and agreeing to join two, three or four of your fellow athletes to represent yourself and CFL at a CrossFit team competition.
When you agree to compete, you’re putting your training, skills and mental toughness out there for everyone to see. As an owner and trainer, seeing our CFL athletes take that next step, from athlete to competitor, is a real pleasure. Last weekend I had the honor of serving on the Athlete Services Team for the SouthEast Division of the CrossFit Regionals Competition, "Team Dirty South". These competitors had certainly come too far in training and travels to let pain stop them or slow them down. I'd learned through this experience, that even though this event was "Regionals", that these elite athletes deal with many of the same challenges we do in our own home boxes. Functional fitness movements are movements that help your body function like it should, giving one the ability to get normal things done in your daily life.  CrossFit Kids workouts consist of constantly varied, functional movements that deliver a level of conditioning that is broad, inclusive and general, as well as scaleable for any participant, at any level. For the most part, no two workouts are the same, so kids and teens never get bored and the novelty of each workout keeps them excited about participating.
The brain, which controls every action and every metabolic reaction in the body, is comprised of billions of neurons which ultimately serve as the fabric of communication for messages it sends to all systems of the body. After exercise, glycogen repletion requires specific timing and nutrients to ensure maximum recovery.
If you are interested in a great Recovery Based Protein Powder which is fantastic for replacing lost nutrients, a line I recommend the Stronger Faster Healthier Line of protein powders and supplements.
CFL sells these products right here, discounted, and there’s no shipping costs which is great! As a CrossFitter, do you ever wonder what is actually going on with your body while you are going through your workout; or have you wondered what is different about CrossFit workouts on the body as opposed to other sports or workout routines?
So, step 1 get your FMS done!!  Step 2 Attend Mobility Wad and learn how to address any of those “problem areas” You and I have already discussed from your FMS.
For those of you who were able to perform the Deep Seated Squat better when we added a board under your heels as a lift, this video is for you!  This is Starrett, using a yoga ball to increase ankle joint mobility.  This is easy for anyone to do; I highly suggest that you watch this one – very useful! Just a couple of quick things, If you haven’t scheduled your FMS yet please do so, my schedule is up next to the white board and its Free! I am a Doctor of Chiropractic and also the daughter of one of your current CrossFit members, The Always Cheerful Gerry Grande!  In practice as a chiropractor, I have worked with many athletes of all ages – including professional athletes like the Atlanta Falcons. So, in closing – Thank you Jesse, Lauren, Bruce and Louanne for this awesome opportunity to serve your CrossFit members.  I’m deeply honored and looking forward to contributing towards a richer, healthier, safer, CrossFit Lanier Community.  Thanks!! Sign up for your free introductory class to see our facilities, meet the trainers and try CrossFit!
And before you say that's garbage, let me immediately give you the science behind my statement. On the contrary, if you want to gain muscle mass you MUST eat slightly more calories than you burn.
Since there is NO WAY you can be both at the same time, there is NO WAY that you can gain muscle and burn fat simultaneously.
As I said this type of muscle gain while (most likely) deficient on calories may happen only in the beginning and only until the body adapts to the new stress. If you are still reading this article I assume you are pass that point, so like I said this occasion shouldn't concern you. The second occasion is if you (well, not you of course) use banned medication of some type (steroids, hGH, IGF-1), which may cause muscle mass gain in a state of negative calorie balance. What happens in reality is instead of gaining muscle mass, or in other words increasing the circumference (or the number) of contractile tissue, you increase the water content in the muscle fiber. There is a huge myth going around that gaining muscle is the best way to burn body fat and stay lean in the long run.
Important Message: Although this site has received 25+ million visitors, I am starting from scratch and abandoning it. I’ve trained a lot of people and I have seen incredible results with weight training.


The one thing i will give you is that your treadmill routine is good for fat loss compared to the average gym goer who walks at a snails pace and reads a magazine for an hour and claims to have worked out. If you want to look at a women who has embraced weight training and i think has the ideal womens physique, look at jessica biel, not SHAPE cover models. I actually think that most women would LOVE to look like the cover models of SHAPE magazine. But that girl in the pic is Jaslene Gonzalez from season eight America’s Next Top Model.
Follow up to last comment: I should have mentioned that this works great with the biggest and hardest exercises. I find it very unfortunate that you and the rest of the world seems to find emaciated women to be attractive. Remember, that increasing muscle mass (especially fibre type 1 muscle) has shown to decrease insulin resistance, effectively making your body store less fat. The only problem with dieting and doing cardio to loose weight is that you loose muscle within that weight loss too, is it much worth worrying about? I am a 23 year old female and have been lifting weights (with miminal HIIT cardio) for a few years now, and have never been leaner in my life. After 8 years and 25+ million visitors, I've decided to start from scratch and shut down this site.
Since we have a large number of female members, many of these videos are of them lifting heavy.
Every time it happens, I see them stand a little taller, and smile a little bigger through the sweat and chalk.
You’re telling your teammates, “I’m willing to suffer with you and will do my best not to let the team down”.
It’s a great way to show yourself, the other members and the wider CrossFit community, that you are willing to risk it all to demonstrate the results of all that sweat, pain and most of all, commitment to your training, your team and your Box.
By screening these patterns, the FMS readily identifies functional limitations and asymmetries. I hope that you all had a wonderful start to our rainy summer here in lovely Cumming, GA For my last blog entry, we focused on two videos from the Exercise Science Dept. By learning what your body needs, and feeding it properly, can make a huge difference in your results while also protecting your body against injury. Human cells use nutrients from food and oxygen to create adenosine triphosphate (ATP), the energy source that fuels cell function. Consuming adequate carbohydrate post-exercise is the most important factor for glycogen repletion. CrossFit is also the community that spontaneously arises when people do these workouts together. For this reason, and because I am sick and tired of answering this question over and over, you are going to encounter the simple truth right now. In other words what goes in your body in terms of food and calories MUST be less than what you burn throughout your day.
To some degree, I repeat, to some degree you may see muscle mass gained and fat being burned at the same time in only two occasions.
Both of these ultimately produce a short term hypertrophy (muscle mass gain) in the beginner.
Any way, like I said that was just for your information, so that you don't get to ask this question again next time you see someone bulking up (or at least that's what's appearing on the surface) while getting leaner at the same time. Up until this moment science (still) has not given us a straight and useful answer of the question how to build muscle and burn fat at the same time. If you reduced you daily intake of calories by 600, then the total calorie deficit would be 1,200 calories…this is 10 times the calorie burning effect that a 10 pound muscle gain had. The ideal look for a woman is toned with just a hint of muscle…kind of like the women on the cover of Shape Magazine. I think those women look outstanding and that really is the type of physique that I push with this site. I attribute this to the Tribulus as I am convinced that it has restored my natural levels where they had been lacking. I am not into over exercise but the combination of dedication, determination, correct eating and exercise does work on that fat.
Although this is an increase in calorie burn, it will help you get leaner and slim down, not lose weight, but lose fat in exchange for muscle.
Is it best to diet and do cardio first and then concentrate on building muscle OR vise versa OR could you alternate it?
A lot of it had to do nutrition of course, but the muscle I have put on made me fill out in amazing ways (glutes, for one!).
How to Tell if a Supplement is Worth Taking.Dramatically Increase Flexibility and Mobility With This 6 Minute WarmupHow Many Carbs Per Day to Lose Body Fat?
If I told you I could help you lose 2 or 3 dress sizes without reducing your overall weight would you believe me? These are issues that can reduce the effects of functional training and physical conditioning and distort body awareness.  Yikes!  That was kinda wordy! Fuel comes in the form of glucose and oxygen, activation comes from motivation and movement.


2012 I’ve used two of these products myself, the Fortified Protein Powder and the Recovery Powder. I found these two videos put together by Pepperdine University Exercise Science Graduate Students who looked precisely at these questions and tested elite CrossFit Athletes in the field – which is huge.
In fact, the communal aspect of CrossFit is a key component of why it’s so effective.” This is why I love what Pepperdine University has done here, they are respecting what CrossFit is completely and then testing what is happening physiologically to the athlete. According to Cook, The primary cause of athletic injuries is neither weakness nor tightness, but rather muscle imbalance.
And guess what happens later on when you (actually not you, may be someone else) get off of the "stuff"? Once you know for sure, go for it and don't let any distractions and uninformed thoughts get on the way.
If you gain too much muscle, you may be asked to model for the cover of Flex Magazine…that is a terrible look! I want to loose 10-15 pounds (that was my main goal) so I shouldn’t be lifting weights? I know Craig Ballantyne has a similar routine with bodyweight exercises with Turbulence Training, but I like it that you have a barbell involved. Weight training IS the best way to lose fat if you train hard enough to tax the metabolic system hard.
Quite personally, I find muscle on women to be attractive myself which is why I regularly partake in muscle training and muscle confusion. Cardio and diet are what burns fat, but thanks for putting up some exact figures to clarify the issue.
You get the glucose from the food you eat BUT as you age, your ability to utilize oxygen decreases. Stick to this gameplan and over a period of time your legs and butt will slim down substantially.
If the rest periods are generous but still relatively short like 60 sec, the actual weight training can significantly burn calories, jack up HGH and testosterone, and your metabolism for 2 days, which is going to turn you into a fat burning machine (given the diet is right.) The gaining muscle part is another nice side effect of the weight training, but so will be the lowered bodyfat. In fact, if you actually did your homework, you too would realize that it is and only is muscle training which promotes lifelong health and weightloss; something that cardio and diet alone is uncapeable of. Lean muscle is tightly packed (as opposed to fat) and gives women a feminine shape, and not just flabby skinny-fat. Often times, scientists will ask a question like this and try to reproduce the conditioning elements in a lab. I, too, thought and hoped that I can shorten my way to a better body by shedding fat while building muscle at the same time. If you cut 600 cals out of her daily intake, which is prob low already, shes gonna be starving herself. Also now that my BMR is higher from the added muscle, I can eat a decent amount of (for the most part clean!) food in a day and still retain my leanness easily.
Glucose and Oxygen are the a primary substrates for energy production in the body to fuel metabolic reactions such as breathing, muscle contractions for movement, and daily activities or structured exercise. That will give a good idea of what is going on in a subject but it doesn’t demonstrate the true reality of any sporting situation. This is why your body will change so much more quickly with a CF workout than with Jazzersize, (not to be knocking Jazzersize at all, I totally dig the headbands and legwarmers btw:)).
When you cut out a lot of calories you lose weight in the short run (fat AND lean mass), but eventually your body will go into starvation mode (hang onto as much fat as possible, store fat easier, mess with hormone levels).
I had to grab it down low, over and over again with each step, and I was at the top end so I really had to bend.
Taking into consideration the environment – which for a CrossFitter, being “in the box”, with your competing comrades makes a huge difference; rather than performing a prescribed WOD in a sterile room like a lab rat. If the weaknesses exposed by the FMS can be identified and addressed, decreased injury risk and improved athletic performance should follow naturally. I was sure my back with be very soar for a few days but suprisingly, my back muscles recovered very quickly and I wasnt even soar the next day.
If you have ever done a hotel WOD, you would know they are difficult, and that it is a good workout, but CrossFitters know that it is not the same as working out in your home “Box”. It is the body’s major source of carbohydrate as its purpose is to provide energy when no food is being ingested.
I must give you and the rest of the media credit for doing such a good job at spreading your lies and keeping women down.
Glycogen is utilized during exercise and during long periods without food, such as overnight or during a fast.
Once glycogen stores are depleted, it is necessary to replace them to enable muscle recovery and build up energy stores.



Cinnamon to speed up metabolism
Fastest way to lose weight dr oz
Burn fat by gaining muscle


Comments »

  1. Author: eminem4ik, 08.08.2014 at 10:45:55

    Body Boot Camp franchisees are only must be a fundamental and complete change in intake and behavior.
  2. Author: PROBLEM, 08.08.2014 at 17:42:28

    Easier it is to keep them and stay how many calories to lose weight the only thing that matters.
  3. Author: nice_boy, 08.08.2014 at 20:39:33

    Lose weight in order to be in total supplements that can help exert work to drop all these added calories.