Video for last post….Let’s Talk Strength Training!

Hi Everyone, I received feedback that some of you did not receive the video I posted with my last blog. Possibly it had a broken link. Well, here we go again giving it another try. Enjoy!

Decided to publish the whole article once again so it makes sense!

I was reminiscing the other day and came across a video I would like to share with you. Now, if you want to look like one of these guys, you definitely give me a call…especially that Billy Smith guy!!!! But in all fairness what I really wanted to talk to you about today is how important it is that “Total Conditioning” be a part of your regular exercise program.
You probably don’t want to look like I do in that video and I don’t blame you… but unfortunately some people (especially women) avoid strength training for fear of developing large muscles and or even gaining weight. This thought process may certainly have its downfalls since “heavy” strength training promotes the release of the hormones epinephrine and HGH (human growth hormone) which help to accelerate lipolysis fatty acid oxidation and muscle tissue synthesis. Furthermore, the inability for many people to improve their skills in activities such as tennis, golf, dance football, baseball, hockey, bowling and other related sports may be directly associated with a lack of muscular strength and coordination resulting from the avoidance of regular strength training. This type of muscular weakness can usually be improved through regular adherence to a properly structured strength training program.

Additional Benefits Accompanied With Regular Strength Training Activities Include:
*Mental & Physical Vigor
*Muscular Endurance and Strength
*Bone Strength and Density
*Lean Body Mass
*Fatty Acid Oxidation
*Neurological Responsiveness

Based on the above…do you see how important strength training is in your exercise routines. Don’t leave it out! Get your weights out and get to the gym to get those work outs in. If you have any questions on the above or want to share your work outs with me, send me an email to gladiator@intrafitt.com

For your individual nutrition and exercise program visit me on the web at http://www.intrafitt.com If you send me an email I will send you a coupon code for 40% off your individual program that will last you your lifetime and begin your journey to reprogram your body to be healthy and fit for life.

In strength and honor,
William Smith (aka) Thunder of the American Gladiators

Meet William Smith of INTRAFITT

Yesterday I posted the following blog to my INTRAFITT Facebook page. Today, I would like to share this blog again and include a video that I produced about the INTRAFITT program. I am sure my passion will come through!!!

I posted: “Kudos to INTRAFITT client Jeffrey W for his success on the INTRAFITT program. In 8 months time, eating 5 meals a day, weight training 2x a week and doing an hour of cardio 5 days a week plus keeping his daily journal… he dropped 21% body fat! He also lost 53 pounds of fat and gained 14 pounds of lean mass and he is 67 yrs old!!!!! Now he has reprogrammed his body to continue to get leaner for life! Awesome job Jeffrey!”

This is the type of result you can expect from the INTRAFITT Program! I wanted to share my video with each you. Reach me at williamsmith@intrafitt.com with any and all questions. I am here to help each and every one of you reach your goals!

In health and honor,
William Smith (aka) Thunder of the American Gladiators
http://www.intrafitt.com

Nutrition: Are All Calories The Same?

Hi Everyone,
I wanted to continue on today talking about Nutrition in the  Simplest Form. Basically, there are six essential nutrients that the human   body requires to keep it nourished and healthy. These include Protein,   Carbohydrates, Fats, Vitamins, Minerals and Walter. The term “essential” is   used to describe these nutrients because they must be provided to the body in   order to sustain life and to prevent a deficient or diseased state. Of the   six nutrients listed, only three provide energy to the body, while the other   three help to release energy inside the cells. Typically, these two   categories of essential nutrients are referred to as the Macro-Nutrients (energy   providing nutrients needed by the body in larger amounts)and Micro-Nutrients (energy   releasing nutrients needed by the body in smaller amounts).

 The Macro-Nutrients, when metabolized provide energy and   heat, which are used to support all of the metabolic functions (heart   beat, digestion, muscle contraction, concentration and comprehension) of   the body and mind. The fuel potential of the energy nutrients is expressed   in calories Just as a meter is a measure of distance, a calorie   is a measure of energy and is defined as the amount of heat needed to raise   one milliliter of water one degree centigrade. Therefore foods that are high   in calories (dried fruits and nuts) are also high in energy, whereas foods   that are low in calories (strawberries, melons and vegetables) are low in   energy as well. Perhaps this is one reason why people who eat low-calorie   foods to lose weight have little to no energy to exercise in the course of   their day.

 You might wonder where calories are derived from. If you look   at this question from the standpoint that a calorie is defined as the total   amount of heat energy needed to raise one milliliter of water one degree   Celsius, then YES all calories when oxidized yield the same amount of heat   energy. Perhaps the question should be “are all calorie sources the   same?”

 Take for example the two individuals illustrated below. Each   individual has a recommended calorie intake of 520 calories per meal and both   eat the exact same foods within the meal. The difference however, is that   they each eat varying amounts of the food items listed and as a result end up   producing a very different endocrinological response. In other words, the   regulatory effect associated with the different amount and types of food   eaten can have a favorable or unfavorable influence on the metabolic process   and can last for three to six hours after a meal.

 Individual #1 (500 Calories per meal)

 6 oz Chicken breast: 186

7 oz Yams: 210

1 Tbs Peanut butter: 100

3 oz Broccoli 24

 Total: 520 

 

 Individual #1 (500 Calories per meal)

 8 oz Chicken breast: 248

2oz Yams: 60

2 Tbs Peanut butter: 200

1.5 oz Broccoli 12

 Total: 520 

 Now lets assume that the same two individuals perform   cardiovascular exercise for thirty minutes later that evening. As illustrated   below, Individual #1 exercises within his/her target heart rate while   Individual #2 exercises above his/her target heart rate. Although Individual   #2 likely burned more total calories than Individual #1 at the end of the   thirty minute session, they both theoretically burned the same amount of fat   calories.

 Some would argue that exercising at an intensity that is above   the recommended training sensitive zone (for fat burning) is more beneficial   because a higher number of calories are burned at the end of an equivalent   exercise duration. This is perhaps true, however, exercising at high   intensity, although may burn more calories, will more than likely train the   body to become more efficient at burning sugar than fat and may very well   promote hypoglycemic (low blood sugar) symptoms that can ensue for up to   twelve hours after the exercise session has ended. That is one of the reasons   I always recommend wearing a heart rate monitor when exercising.

 

Individual #1

Calories Burned: 1000

Fat Burned: 60% @600/cal

Sugar Burned: 40% @400/cal

 Individual #2

Calories Burned: 1500

Fat Burned: 40% @ 600/cal

Sugar Burned: 60% @900/cal

 For your own Individualized Nutrition and Exercise Program,   please visit us at www.intrafitt.com

In good health,

William Smith, AKA Thunder of the American Gladiators

PLAN YOUR DAY OR PLAN TO FAIL….STOP WASTING TIME

There goes the alarm. You wake up with coffee and juice, get the kids off to school and head for work where your agenda is already filled with projects or meetings. After the morning dash comes long hours behind a desk, in front of a computer, in the car or out at the work site. By midmorning, your blood sugar is so low that you’re craving food loaded with sugar and fat. By remarkable coincidence, the vending machine, canteen or a box of donuts that one of your colleagues picked up on the way to work is calling your name. Then it’s lunchtime, a meal many of us skip altogether, or turn into a business meeting. After a day like this, it’s no surprise that many of us consume our entire day’s calories at night, which is usually the only time of day when our stress level is lower and/or we feel like we have the time to sit down and enjoy a meal. In fact, many of us associate relaxation with eating and/or snacking on high-calorie, high-fat foods before, during, and after dinner.

Fortunately, inside the new millennium, we see more and more people rejecting this routine and taking responsibility for their health through better nutrition and regular exercise. But how is it possible to incorporate good nutrition and fitness into a schedule like this?

Plan, Plan, Plan!

Remember, If You Fail To Plan, You Plan To Fail; It all begins with placing your nutrition and exercise program at the top of your priority list and then learning how to use those excellent organizational and time-management skills that you use at work to plan your healthy life?

Stress and Disease

Many of us put off good eating and exercise habits because we feel our lives are often times to hectic to try and change or add anything to our already busy schedules. The fact is, unless we learn how to eat and exercise optimally, each day, our lives (much like a “positive feedback cycle) will only become more difficult to manage and deal with as our minds and bodies continue to deteriorate. Thousands of scientific studies have shown a direct relationship between increased levels of stress, impaired thinking and judgment, decreased physical and mental conduct and poor eating habits. Consequently, chronic and degenerative diseases continue to rise as our desire and level of commitment to do anything about it steadily declines.

Optimal Fuel For Optimal Performance

Think of your body as a High Performance Race car. If you want it to perform (strength, speed, endurance, sexual drive etc…) you need to feed and train it optimally every day! Unfortunately, in our society, medications and supplements have become known and recognized as a convenient replacement for “Primary Nutrition” when in fact these products taken over a period of time have been shown to have more related side effects than the disease and symptoms they are being used to treat. Viagra and other OTC (over the counter) sexual aids for example are really nothing more than an expensive and perhaps dangerous replacement for eating the correct amount of nutrients and engaging in regular strength training and cardiovascular exercise.

So What’s The Answer?

Some would say “discipline” however the answer truly is knowledge, planning, and application. Sound’s simple and in fact it is. If you knew exactly how, what and when to eat and exercise each day in order to reprogram your body to be fit and lean for the rest of your life, chances are you would feel more compelled to do just that. (click here to learn how) If however, you simply cannot make the commitment to change your eating and exercise habits at this point in your life for whatever reason, there are other health alternatives that you can integrate right away that will certainly begin to improve =your body’s Health, Fitness and Performance!

Nutrient Dense Foods

Even if you don’t have time to learn the applications associated with optimal eating habits, you can at least learn and apply basic nutrition protocol such as lowering your fat intake and increasing your fiber intake. Eating lean or low fat protein foods such as skim milk, low fat or nonfat cheese, low-fat yogurt, lean beef, ham, turkey, chicken and tuna as well as high-fiber carbohydrates such as whole-grain cereals, beans, breads, fruits and vegetables will immediately begin to enhance your body’s performance!. These foods provide staying power because they take longer to digest, thus releasing energy into the body slowly.

Plan Alternatives

When you eat nutrient -dense foods during the day, you are unlikely to be as hungry at night, and will therefore be more satisfied with a lighter dinner. To get into this routine, try the following guidelines and suggestions and see if you don’t begin to perform better immediately:

  • Find low-fat, high-protein foods in single serving packages.
  • Keep convenient primary nutrition available at all times in your office or car
  • Check your vending machine for acceptable choices such as low-fat snacks (baked chips, pretzels etc…)
  • At business meetings, offer bagels with low-fat cream cheese as an alternative to donuts.
  • Keep small cans of V-8 juice, water packed tuna and tiny applesauce containers in your desk or with you at work in a thermal food bag.
  • Low-fat microwave popcorn and pretzels are favorite afternoon snacks, and fruit is the original fast food.
  • Organize what you’ll eat for the week by purchasing foods you need on a weekend shopping trip. Then keep them handy.
  • Cook on weekends and freeze one-serving portions to take with you for lunch. Pasta salads with steamed vegetable and fat-free dressings keep well in the refrigerator for a few days.
  • Eat a high-fiber breakfast of whole-grain cereal with skim milk, or make a fruit smoothie with a high-grade protein powder and yogurt as a liquid breakfast.
  • Bring your own bagel with a yogurt or fat-free cottage cheese with fruit (pineapple) to work when you have to skip breakfast at home.
  • Other easy items are fat-free crackers, string cheese, turkey or beef jerky, or Gobble Sticks.
  • When you are stuck at a fast-food restaurant, choose food items that are low in fat and order salads with chicken or beans along with a low-fat dressing choice.
  • After work, remember that, although alcohol is a carbohydrate, it can only be used and metabolized by the liver. With time, planning your meal for work will become second nature. Most people find it helpful to actually schedule their snacks and meals into their daily calendar just as they would an important meeting.

Add Exercise

Use your lunchtime to walk or work out, then eat wholesome nutrient-dense foods at break times. There are many compact inexpensive pieces of home equipment you can use in front of the TV after the kids are in bed, such a slide board, home step or an aerobics video. As you continue to exercise, your muscle mass will increase, which will speed up your metabolic rate. Remember that muscle tissue burns calories, while fat tissue is stored calories. Don’t watch the scale to determine your progress, instead, monitor your energy and strength levels and pay attention to how your clothes fit.

In Summary

If you can apply all of the organizational skills and qualities that have made you successful in your work environment to your daily eating and exercise habits, you will find that achieving and maintaining Health, Fitness and Performance is really nothing more than “Planning Your Nutrition”.

Be sure to visit me at our website:  http://www.intrafitt.com/ or email me anytime at gladiator@intrafitt.com!  I would especially like to hear from you if you are trying to reconcile diabetes or any other health-related disease! You can also pick up your individualized nutrition plan on our site.

In strength and honor,

William Smith/aka Thunder of the American Gladiators

For Health, Fitness & Performance…Lesson #2 -EXERCISE

As promised, here is Lesson #2 in our series of learning How to

REPROGRAM Your Mind, Body & Spirit to be Fit, Healthy & Strong for Life!

Lesson #2: The Human Body Must be Exercised for at Least One Hour per Day, Six Days per Week at a Regulated Intensity in Order to Lower The Fat Thermostat and Accelerate the Energy Wasting Mechanisms Associated with Achieving and Maintaining a Lean, Healthy & Fit Mind, Body & Spirit for Life!”

Irregardless of what you’ve heard, read or understood about exercise and its impact on weight loss and conditioning; your body needs a minimum of one hour* of exercise everyday (at least six days/week) if you truly intend to Reprogram your mind, body & spirit to be fit, healthy & strong for life!

Think of it this way…your body is designed to move! It is the reason why we have arms, legs and a circulatory system and it is the reason why the amount of oxygen we consume directly determines how much and what type of fuel (protein, carbohydrates or fat) our bodies choose to burn throughout the day! Correspondingly, as long as your blood sugar remains stable throughout the day and you consistently engage in one hour of regulated exercise at least six days per week, your mind, body and spirit will be reprogrammed to remain strong, healthy, lean, fit and full of joy and peace! Trust me, there is nothing like it in the world.

Be sure to visit me at our website:  www.intrafitt.com or email me anytime at gladiator@intrafitt.com!  I would especially like to hear from you if you are trying to reconcile diabetes or any other health-related disease.

In strength and honor,

Will Smith/aka Thunder of the American Gladiators