Fitness Newsletter - June 1, 2009

	Hiperfit featured on NBC's hit show The Biggest Loser as the training team that helped finalist, Wylie lose 129 lbs! More Success Stories

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JHB

The High Performance Fitness Newsletter
Health News You Can Use
HIPERFIT www.hiperfit.com
How's That Working For You?

If you haven't seen any results from your workouts in the last 2 weeks.

SOMETHING IS WRONG!

Getting in shape means eating right and lifting weights heavy enough to shock your muscles into action. But that's only part of the equation. What you really need is to stay anabolic. Question is, what the heck is that? 

"Anabolic" means putting your muscles into a state where they synthesize complex substances from simpler ones. That is, they're locked, loaded and ready to grow. Another way of looking at it is that anabolic-muscle density-is the opposite of catabolism, muscle wastage. 

Making muscles defined and tight means unleashing your inner intensity. Here are the best 5 ways of getting the most from your workouts:

Getting fit is a full time job. If you're thinking, "Gee, l'll just hang out at the gym and my trainer will get me in shape," here's your wake-up call: Not! Every skipped workout and less than full metal jacket training session is a giant step in reverse. You need to set goals, track your workouts, get a training partner-whatever it takes to get your butt into the gym at least 3 times a week. The take-home message? Fix yourself up with a personal trainer who can educate and motivate you, one who holds you accountable for taking responsibility for your own workouts. If you want to get into shape then consistency is key. Remember:

Your body reflects what you do with it most!

Here's the no-brainer of the day: Hit the iron hard if you want some serious definition. Blast your biggest muscles-chest, back, especially legs-hard to release vital growth-factor hormones. Shock them even more with heavy weights, forced reps and drop sets to boost your intensity and increase muscle-building protein synthesis. All of this kicks your anabolic machinery into overdrive during the rebuilding phase.

Lifting weights really does nothing to grow muscle. You'll get a good pump, but that's only temporary. It's what happens later, when you sleep and the day's intake of protein lays down a new matrix of tight dense muscle fibers, that counts. This "time off" is when your body actually repairs the microtrauma caused during the lifting of the weights. Sleep plays a huge role in muscle growth and that all-important protein synthesis by increasing building-block growth hormone (GH) and other vital hormone levels. What this means is, you wake up looking better than you when you went to bed. Circumvent this process through a lack of sleep, or <shudder> by eating less than optimal amounts of protein, and you'll end up looking like a marathon runner. Anyone for that starving Third World Country look?

In the getting-in-shape game, timing is everything. It doesn't matter if you're leaning out or bulking up; when you eat is important. Your critical times are on waking, pre- and post-workout, and just before bed. This is when your muscles best utilize a diet top-heavy in protein. And, as we know, of the Big Three of getting fit-diet, strength-training and cardiovascular exercise-diet is far and away the most important aspect. And in diet, protein is king. Savvy?

Your body can't manufacture protein, so it's got to come from outside sources. The best way to lay down a denser muscle matrix while you sleep is by keeping your protein values high. Tip the odds in your favor by infusing your cells with BCAA's (branched chain amino acids necessary for muscle repair and growth), creatine, and a daily multi-vitamin.

Put these 5 components into your work-out repertoire and you'll see results in no time. And check it out: without them you're essentially wasting your dime and your trainer's time.

The Don't Let 'Em Kick Sand In Your Face Department

Want killer abs this summer? How bad do you want to reveal a 6-pack (no, not that kind) on the beach? Huh? Yeah, me too. To get 'em here's what you need:

•  A strict and consistent fat-shedding diet. Always it begins and ends with diet. Listen, I don't write the rules, I just report 'em. But using food to stimulate a rapid thermogenic response for torching bodyfat is a given. Keep your muscles and metabolism stoked by ingesting the proper amounts of nutrients in equal-size meals spaced every 3 hours. This strategy also boosts fat-burning by repeatedly raising your metabolic rate. Keep your carbs under control, and remember that small meals keep the waist looking waspy and tight.
• A high intensity abdominal blast. If you want a set of stand-alone abs then you'll need to bombard them from a variety of angles using different techniques. Mix it up with reverse crunches, Swiss ball sit-ups, rope crunches, hanging leg raises and broomstick twists. Concentrate on intensity, volume, form.
• Cardio, cardio, cardio. Did I mention you'll need plenty of cardio? There's one proven method of getting rid of stored fat around the midsection. Guess what it is? To burn off flab you've got to enter an aerobic state that breaks down the fatty deposits and liberate them for use as fuel. Revving up your metabolic engine cardiovascularly is great for blasting bodyfat off your abs. But in your efforts to get shredded don't overdo it or you'll lose that hard-earned muscle, too. Beware catabolism! Keep it between 75-85% of max effort for 45 minutes. Better yet, do interval training, that is, 2 minutes fast, then 2 minutes slow. Fast means near flat-out max effort; slow is slower than usual. The point is to get yourself out of your cardio "comfort zone." This way you'll see results faster, and lose less muscle.
• Supplement. There are many fat-burning supplements that will help you get to your goal quicker. Look for products containing caffeine, guarana, green tea and/or synephrine (zhi shi). But don't make the sucker's mistake of thinking that taking more supplements means you can avoid cardio. That kind of stuff gets you into trouble, not shape. There is no magic pill, or even a good substitute, for combining a proper diet with strength-training and cardiovascular exercise.

Follow this prescription and you'll get those head-turning abs, and a carved physique to boot.

Comments? Questions? Email or call (305) 674-9899. Then, take advantage of our free assessment. Tell us your goals, and we'll show how we can help get you from here to there fast. Master our system of hard work and accountability in a fun environment and reap the rewards of a tighter, leaner body.

While we're at it, would you care for some free personal training sessions or a complimentary spinning class? Here's how. Send your friends or family by our 465 W 41 Street training facility and have them say you referred them. That's it! They get 3 absolutely free half-hour personal training sessions with a qualified trainer, or a complimentary spinning class. When your referral signs a HIPERFIT personal-training package you get 2 free sessions.

The HIPERFIT Private Personal Training Center Guarantee.

• The best fitness bang for your buck.
• No crowds, fees or hassles.
• Friendly, informative staff.
• A training package designed exclusively for you.
• Fantastic training in a funky neighborhood setting.
• The only Spinning Center on the Beach.

BTW We don't call our clients 'members'-there are no membership fees-but HIPERFITsters. It's easy to become one! Just forward this email to your friends, and make sure they mention your name.

The Now For Something Completely Different Department

This really is different. Listen, how many chicken breasts have you eaten on your way to that perfect body of yours? Plenty, I'll betcha. Well, here's your chance to do a bird a favor. Do you know Mr Clucky, the bike-riding rooster? (Actually, it's his owner that rides the bike; Mr Clucky perches on the handlebars.) Anyway, this is a pretty famous chicken. You can see the two of 'em anytime, almost, riding down Lincoln Road. The rooster's so famous he's even got his own website. (I kid you not. Check out www.mrclucky.com.) But here's the thing-because he's not strictly a household pet, but a "farmyard animal" (the nerve!) as defined by a standing Miami Beach ordinance, his owner has been told he must get rid of him. That's right, the city has given Mr Clucky just 10 days to get out of town! I can't believe it either. Now, I don't know about you, but if I owned an exotic pet like Mr Clucky, I'd be pretty darn sore if some pettifogging bureaucrat told me he had to go. (The bird, not the bureaucrat, I mean.) So help a rooster out. Go to his website, get the story and lodge a complaint-you can do everything right there. In fact, if I were you, I'd tell the city eggsactly where to put their silly ordinance. On behalf of Mr Clucky, thanks alot!

Yours in health
Jeffrey Bradley,
Personal Trainer

Next issue: "TASTES JUST LIKE CHICKEN!" er, "SECRET SUPPLEMENTS!"