See why World Gym Athletics is the most complete, balanced, inspirational and fun training program in the industry. Find your #FitnessTruth at your local World Gym.
World Gym is proud to introduce its 2018 global fitness ambassadors, Lindy Olsen from World Gym Burleigh in Queensland, Australia and Ty Bakr from World Gym Vista near San Diego, California. The ambassadors were selected as part of the third annual search with thousands of World Gym members entering by posting on social media. Olsen is a well-known fitness personality in Australia and the editor-in-chief of Oxygen Magazine. Bakr is a Wounded Warrior, overcoming extreme nerve damage by training to become an award-winning bodybuilder. Stay tuned to WorldGym.com and follow World Gym on social media for all the latest for our 2018 World Gym Ambassadors.
The number one reason that women join gyms is simply to manage their weight more effectively and to change their body shape. Men claim it is their second reason for a gym membership after muscle tone. For years, ‘experts’ have touted the benefits of aerobic exercise for trimming pounds. But now, more than ever, expert opinion is putting huge emphasis on the weight management benefits of strength training. It is not only a question of understanding the balance between ‘energy in and energy out’, but realizing the importance of metabolism and how best to positively impact it. A wealth of empirical evidence suggests that resistance training in its various forms not only helps preserve but also increases healthy lean muscle, which in turn revs up the metabolism and increases the number of calories the body burns, both during exercise but also when the body is at rest. Strength training increases the number of calories burned by as much as 7% (University of Maryland 2005). The reason for this metabolic advantage is that lean muscle mass is an active tissue, needing between 35 and 50 calories per pound per day just to maintain itself. So the question is, ’ How long does it take to gain healthy lean muscle mass?’ The same University of Maryland Study found that exercisers gained between 3lb and 6lb of muscle in a six-month period when strength training twice a week. As people strength train, they lose fat as they gain muscle and often drop down a size or two in clothing. Fat takes up much more space than muscle, it is bulky and less dense. A pound of muscle is about 30% smaller than a pound of fat. Weight training is especially important for older people because they lose about one third of a pound of muscle a year, starting in the mid to late thirties. So what is possible by combining strength training with cardiovascular exercise in 3 x 40 minute sessions per week? Studies indicate over an 8-week period there can be huge benefits:· Improvement in body composition.· Loss in body fat.· Gain in lean muscle mass.· Significant reduction in resting blood pressure.· Increased deposit of minerals to the bones, thus reducing the risk of the onset of osteoporosis. So what are you waiting for? After your cardio warmup, lift something heavy today.
There are a hundred different directions we could go with a bodybuilder’s guide to grocery shopping, but I’ll use the same methodology here that I do in the grocery store; keep it clean and keep it simple. Prior to calculating out, shopping for, or preparing a meal plan, let’s first ensure at least a baseline understanding of the term macronutrients, as they will ultimately drive the shopping cart. Protein – the building blocks of muscles, composed of amino acids and responsible for muscle repair / growth, as well as immune system functionality. Protein is a primary consideration when putting together our shopping list. Carbohydrates – the primary source of energy production, broken down into; simple and complex carbohydrates. Carbohydrates contribute to insulin regulation and much like they fuel muscular contraction and glycogen, also fuel brain function. Fat – the most energy-dense of the macronutrients introduced, categorized into: saturated, polyunsaturated and monounsaturated fats. Conservative fat intake helps regulate hormone production and contributes to healthy cholesterol levels. The bodybuilder’s meal plan and shopping list will be constructed with various combinations of these macronutrients, calculated to best suit your respective body type, phase of training and goals on stage. Keep it cleanWhere bodybuilding is concerned, food is fuel, first and foremost. Whether you live by the adage “eat to live, don’t live to eat” or “eat for the waist, not for the taste,” a clean diet is our first line of defense against the dirty bulk or offseason explosion. Avoid processed foods and food with the following ingredients:High-fructose corn syrupPartially hydrogenated oilMSGSodium NitrateArtificial food coloring Stick to the outside aisles of the grocery storeProduceDairyMeat Buy fresh, whole, natural and/organic when possible, budget permitting. Keep it SimpleWhen you purchase, prep and eat as much as bodybuilders do, the likelihood of maintaining an exotic or ever-changing meal plan is fairly slim. A simple plan means there are fewer ingredients, meals are easier to prep, and it can be varied with condiments and spices. Buy in bulk where possible and never, ever, EVER shop hungry!
You’ve done the research and put together a meal plan, appropriate not only for body type and metabolic function, but ultimately, for the goals you plan to smash. You’ve done the grocery shopping and it goes without saying that the World Gym is becoming your home away from home. Meal prep is what makes the difference now, because as the saying goes: if we fail to plan, we plan to fail and that means being prepared always. Try to prep enough meals to last three to four days. By preparing meals for the week in advance, you effectively prevent two big mistakes: not having food and making due with what’s convenient (vending machines, fast food, take-out, etc.) or even worse, not eating at all. The best nutritional advice I ever got was: skip a workout before you skip a meal. I honestly can’t tell you the last time I’ve eaten an entire meal off actual dishes. The reason is simple and a staple in just about every bodybuilder’s kitchen: plastic containers. Convenient, with tons of utility and, if you’re somewhat averse to the dishwasher (like me), they’re easy to replace. I prefer to buy all the same size and brand, so matching lids is never an issue. I typically mark each with a small piece of masking tape, to differentiate between portion sizes of like proteins / carbs. Reheating can be as simple as pressing buttons on a microwave.
You only need one piece of equipment to achieve almost all your fitness goals. Get more done in less time with one of the most versatile pieces of equipment ever invented. The barbell is in a word – honest. It doesn’t mess around. The barbell lets you squat, press, clean, jerk, snatch, deadlift, and compound yourself to a sweaty mess if you use it right. It requires skill to control. It provides the opportunity to work on explosiveness, speed, power and strength – even in one session if you want. It allows for creativity on even the simplest of exercises like the lunge. The barbell likes to be abused too – and that’s part of the fun. Drop it. Bang those bumper plates off the ground. Chalk it up. Bend it under heavy load. You can even sit on it after a gnarly session or use it to help you mobilize. Yep, the barbell might be the complete package. Don’t be afraid of it. Really, it’s very friendly and fun once you get to know it better. Tags: Training Tip, Strength Training"
Getting There Faster: Do You Actually Know How to Run? Slogging (slow jogging) is NOT running. To get fit or fast, you have to run fast first! Running is also a skill. Running takes more than a pair of colorful running shoes. Like doing a clean and jerk, running requires skill before volume. Learn how to run fast at short distances with efficient form prior to running long distances. There are a lot of runners who complain about injury. Most research shows at least 65% of runners are injured at any given time. That’s arguably the highest injury rate of any sport! Learn how to run mechanically sound and you’ll help a majority of your pains and tweaks. Learn how to use gravity when you run and engage the right muscles instead of your joints and you’ll be able to run longer, faster and with speedier recovery time. Get to a track and learn how to run short distances with good technique. Start with 100s, 200s, 400s and when you are ready, then 800s. After you have good technique, you can add speed. Try to hit negative splits on multiple intervals at short to middle distance. Then start drilling mile and 2 mile repeats. Then go out and PR your 5k without injury.