Tiger Fitness Los Angeles Blog » Body Fat

Using Multiple Training Styles for Maximum Fat Loss

admin — Wed, 30 Dec 2009 03:36:25 +0000

Did you know that you could be losing more fat just by shaking up your workout a little?

The use of multiple exercise styles during a workout lets you get more done, pay attention to more parts of the body, and lose more weight more quickly. This method is the cornerstone of programs such as TigerFit Boot Camp Santa Monica, and it’s worked for many people. It allows an amazingly flexible work out that you can customize to meet your needs and fit your body, and it’s just about the fastest way to get in shape. Let’s take a look.

Aerobic exercise is an important part of any multiple training style technique. This type of exercise uses oxygen to produce energy, and helps improve our heart health. There are many different kinds of aerobic exercise, including cycling, running, many different sports, dance techniques and much more. This is one of the most common varieties of exercise that most people include in their programs, but it shouldn’t be the only one. That’s where many people make mistakes.

Resistance training is another important element in a good exercise program. This is also called strength training. Every step is performed against an opposing force. These types of exercise make skeletal muscles larger and stronger, and can even improve bone density. The goal is to slow overload the muscles and skeletal system, allowing it to become stronger. Just remember that while you can do resistance training as a part of body building, they aren’t the same thing at all. There’s no need to fear “accidentally” bulking up during this kind of training. Body builders have to try hard to reach their goals.

Interval training uses sets of high intensity and low intensity exercise to work many different parts of the body. One subtype of interval training is called Tabata training. It uses four minute intense interval training sessions. For instance, if you tried using Tabata training for sprints, you’d sprint as quickly as possible for twenty seconds. Then, you’d walk for ten seconds. You’d do this over and over again until you’d reached eight sets, or four minutes of working out. Sprints aren’t the only exercises that Tabata training is good for – many different options are available.

Circuit training is similar to interval training, in that it combines high intensity and low intensity exercises. However, aerobics and resistance training are usually the focus. The time between exercises should be short, and you should move quickly on to the next one.

Last, but not least, is the Pilates method. This workout system attempts to keep the body properly aligned and help improve the core muscles. That makes for better posture, less pain, and stronger bodies overall. More and more workout plans are using Pilate’s principles.

While many programs use a one or two of these methods, or a few, not many of them are actually using multiple training styles. That means that fat loss is just slower in these programs. TigerFit Boot Camp Santa Monica is currently the only fitness boot camp making use of these multiple training styles. That makes TigerFit Boot Camp Santa Monica one of the most effective fitness options for people who want to reduce. Anyone who’s interested in finding the right workout for them should make sure they check out multiple training options. It could make a huge difference in your workout.

Announcing the BIGGER & BETTER…

admin — Mon, 21 Sep 2009 21:35:35 +0000

The All New & Improved…Tiger Fitness Los Angeles!

The premiere Personal Training and Boot Camp Company in Los Angeles and surrounding cities has just massively expanded it’s fitness programs with a whole gym bag full of FAT BURNING, MUSCLE TONING, CORE STRENGTHENING AND BODY REVITALIZING fitness programs!

The NEW TigerFit Personal Training System is the ultimate program for building the beach ready body that you want. You will experience muscle building improvements and weight loss results that you have not seen in years, if ever. Fat will burn, muscle will tone, energy will increase and your body will transform back into its youthful shape. You will finally be able to pull that belt a few holes tighter and make your skinny jeans your regular jeans. It’s that effective, it’s that amazing.

The best part of the system is that it is adabtable and flexible. We have applied the dynamic principles of the TigerFit Personal Training System to three high-octane fitness programs that run the gamut from one-on-one to group training, from outdoor to indoor, from affordable to premium.

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TigerFit Advanced Personal Training

For people that need the one-on-one attention that having your own personal trainer provides. Clients are always amazed how easily they get into incredible shape with this system. With Advanced Personal Training there is no guess work, and most importantly, you don’t have to go it alone. With a seasoned professional by your side, guaranteeing your success, results tend to come faster.

Click Here for Personal Training

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T3 Small-Group Personal Training

For clients that want to workout with a few friends. Each T3 session is a small group, limited to 3-6 clients, with similar fitness focus (weight loss, bridal party tune-up, etc). The best part is the training costs are shared while you attain your fitness goals. You can put together your own group or I can match you with other fitness minded people that share your goal.

Click Here for Small-Group Training

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TigerFit Boot Camp

TigerFit Boot Camp is perfect for clients looking for a team-oriented, alternative fitness experience. We call our boot camp a kitchen sink fitness program because we throw in everything that we can think of; challenging body weight exercises, yoga, circuit training, pilates, weight training. You name, we use it. Not only does using the best of every fitness method get our clients into amazing shape, it insures that the program stays fresh, and that our clients enjoy the experience. TigerFit Boot Camps make it hard to believe you are getting in such great shape because you’re having so much fun.

Click Here for Boot Camp

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Sign-Up for a FREE Fitness Orientation:
Go to TigerFitnessLA.com to Get Started Now >>>

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Whether you participate in one or all of my fitness programs, you will be using the most powerful muscle-building, fat torching, energy creating exercise system available anywhere. From the individual attention of TigerFit Advanced Personal Training to the intensive team-oriented atmosphere of Ambush Small-Group Personal Training and TigerFit Boot Camp we’ve got you covered.

I know that the TigerFit™ Training System will work for you. It has worked for more than 100 of my clients, it has worked for me and it is my deepest belief that it will work for you. As a matter of fact I believe in this system so much that I offer you a 100% Money Back Results Guarantee.

Tiger Fitness Los Angeles offers Personal Training and Boot Camp fitness program in the following locations:

Bel Air Beverly Hills Brentwood Culver City Hollywood Los Angeles Malibu

Mar Vista Marina Del Rey Pacific Palisades Playa Del Rey Santa Monica

Venice Beach West Hollywood West Lost Angeles Westwood

Maximize Your Fat Burn with Interval Training

admin — Mon, 14 Sep 2009 18:08:16 +0000

Interval training is a powerful fitness strategy for new exercisers and hardcore athletes alike.

Your workout routine is getting stale (again) and the dreaded plateau is setting in. What can you do to burn more calories without spending hours and hours of grueling hours of cardio at the gym? The answer is boot camp style aerobic interval training. Once the go-to fitness program of choice for hardcore athletes, interval training has become a powerful ally for the average boot camper.

So, just what is interval training?

First of all, calm down, this is not brain surgery. Interval training is a simple way of alternating intense bursts of activity (sprinting, jumping, etc.) with intervals of light activity (walking, jogging, etc.).

For instance, let’s say walking is your exercise of choice. If you’re a novice exerciser, you should incorporate short bursts of jogging into your regular vigorous walks. If you are not as fit, you should alternate easy walking with intervals of quicker walking. As an example, if you are walking outside, you should try to walk quicker between regularly spaced trees, city blocks or street lights.

So, what can interval training do for my love handles?

Whether you are a hardcore elite athlete or beginning exerciser, interval training can help you supercharge your fitness program. The health benefits speak for themselves:

You will burn many more calories in a given amount of time as you would steady state exercise (walking, slow jogging). The more intensive your exercise program, the more calories you will burn — even if your intensity is increased for just a few minutes at a time.
You will improve your overall aerobic fitness. As your overall cardiovascular capability improves, you will be able to workout longer and with more stamina and intensity. You could finish your 1-hour walk in 40 minutes — or you could stick with the full 60 minutes and burn tons of extra calories.
You will keep your motivation on high. Adding variety by increasing your intensity in short intervals can add a needed shot in the arm to a stale exercise routine.
You do not need any special fitness equipment. Just modify your current fitness program.

How will my body adjust to an interval training program?

During intense exercise programs, your muscles create waste products (lactic acid) that can lead to sore muscles. A large accumulation of waste products can make continuing your fitness program a painful, tiring experience. However, by alternating bouts of intensive exercise with less challenging intervals, you will help decrease the buildup of waste products in your muscle fibers. More comfortable exercise should be your result.

Do the principles of interval training work similarly for everybody?

In a word yes. But interval training can be taken to many levels. If simply want to shake up your exercise routine, you can decide the speed and length of each high-intensity interval based on how you are responding to the exercise, This fitness approach to interval training is known by the Swedish term fartlek, which translates to “speed play.”

After your warm up, you could increase your intensity for one-half minute and then go back to your regular pace. The next period of more intensive exercise may last one to four minutes. The intervals can be varied throughout your workout, how much you increase your pace, how often and for how long is entirely up to you.

If you have a specific fitness goal in mind, you should take a more scientific approach. A fitness boot camp instructor or certified personal trainer can help you time your intensity and duration of your interval periods — which could include similar movements to those you will use during your chosen sport or activity — based on your target heart rate, the proficiency of your lungs and heart to bring oxygen to your muscles (VO2 max) as well as other metabolic factors.

You will add huge amounts of variety to your fitness program with this type of interval training program, but you should know that it requires more structure and focus, so be sure to plan shorter periods of intense activity as well as shorter recovery periods.

Are there any risks associated with interval training?

Interval training is not right for everybody. People with chronic health conditions or have not been exercising regularly, should consult their doctor before trying any type of fitness program.

Like any fitness program, keep the risk of overuse injury in mind. By rushing into a strenuous workout before your body has had a chance to adapt, you could hurt your tendons, ligaments, muscles or bones. Be sure to start any new fitness program slowly. Start out with just two or three higher intensity periods during each workout at first. If you think you are overdoing it, slow yourself down. When your stamina improves, try challenging yourself to vary the speed. You will be surprised how quickly you maximize your fat burn with the addition of interval training.

Supercharge Weight Loss with Fruits and Veggies

admin — Tue, 19 May 2009 21:49:07 +0000

Hey Team Tiger;

Yesterday was the first day of our TigerFit Boot Camp Sneak Preview (If you missed your chance to sign-up for the boot camp tryout don’t worry, we start a brand new phase on June 1st) .

I am so excited about the group that we have for this boot camp. They are all so motivated and energetic. I know that this is going to be just an amazing experience for them and for me.

One of the questions that came up yesterday was about nutrition. The question of “what should I eat and when should I eat it” is probably the biggest question that I answer as a fat loss expert.

I have included a little article below about eating fruits and vegetable for weight loss to help answer that question. I hope you enjoy it.

Yours in health,

Brian Woodruff,
Evil Genius of Fat Loss

P.S. If you are interested in joining us for the next boot camp, sign up for a trial membership of our Rapid Results program for NO COST and NO OBLIGATION by clicking here: Santa Monica Boot Camp.

P.P.S. The sign up deadline is May 31st. We are almost at capacity for our 5:30 AM boot camp and the 6:45 AM boot camp only has 4 spots left. Please sign-up ASAP to make sure that you get a spot. I wouldn’t want you to miss out.

Fruits and vegetables should be part of your healthy eating program

There are lots of unsafe and complicated diet programs that claim to help you lose or maintain a healthy weight. Using more fruits and vegetables along with whole grains and lean meats, nuts, and beans is a safe, easy and healthy one. Controlling weight is not the only benefit of eating more fruits and vegetables. Diets that are rich in fruits and vegetables may reduce the risk of cancer and other chronic diseases. Fruits and vegetables also provide essential vitamins and minerals, fiber, and other substances that are important for good health.

The Key: To lose weight you must eat fewer calories than your body uses daily

This doesn’t necessarily mean that you have to eat less food altogether. You can make lower-calorie versions of some of your favorite meals by substituting low-calorie fruits and vegetables in place of higher-calorie ingredients.

Intersestingly, the water and fiber in fruits and vegetables will add volume to your meals, so you can eat the same amount of food with fewer calories.

Most fruits and vegetables are naturally low in fat and calories and are filling. As people become less active, their bodies need fewer calories. Even if you don’t need to lose any weight, you may still need to reduce calories simply to maintain your current weight.

Here are some tips to cut calories and eat fruits and vegetables throughout your day:

Breakfast: Begin Your Day with Energy!
• Substitute some spinach, onions, or mushrooms for one of the eggs or half of the cheese in your morning omelet. The vegetables will add volume and flavor to the dish with fewer calories than the egg or cheese.

• Cut back on the amount of cereal in your bowl to make room for some cut-up bananas, peaches, or strawberries.You can still eat a full bowl, but with fewer calories.

Lighten Up Your Lunch.
• Substitute vegetables such as lettuce, tomatoes, cucumbers, or onions for 2 ounces of the cheese and 2 ounces of the meat in your sandwich, wrap, or burrito.

The new version will fill you up with fewer calories than the original.

• Add a cup of chopped vegetables, such as broccoli, carrots, beans, or red peppers, in place of 2 ounces of the meat or 1 cup of noodles in your favorite broth-based soup. The vegetables will help fill you up, so you won’t miss those extra calories.

Dinner
• Add in 1 cup of chopped vegetables such as broccoli, tomatoes, squash, onions, or peppers, while removing 1 cup of the rice or pasta in your favorite dish.The dish with the vegetables will be just as satisfying but have fewer calories than the same amount of the original version.

• Take a good look at your dinner plate. Vegetables, fruit, and whole grains should take up the largest portion of your plate. If they do not, replace some of the meat, cheese, white pasta, or rice with legumes, steamed broccoli, asparagus, greens, or another favorite vegetable. This will reduce the total calories in your meal without reducing the amount of food you eat. BUT remember to use a normal- or small-size plate—not a platter.The total number of calories that you eat counts, even if a good proportion of them come from fruits and vegetables.

Smart Snacks
Most healthy eating plans allow for one or two small snacks a day. Choosing most fruits and vegetables will allow you to eat a snack with only 100 calories.

The fruits and vegetables in the box above all have about 100 or fewer calories. Instead of a high-calorie snack from a vending machine, bring some cut-up vegetables or fruit from home. One snack-sized bag of corn chips (1 ounce) has the same number of calories as a small apple, 1 cup of whole strawberries, AND 1 cup of carrots with 1/4 cup of low-calorie dip. Substitute one or two of these options for the chips, and you will have a satisfying snack with fewer calories.

About 100 Calories or Less

• a medium-size apple (72 calories)

• a medium-size banana (105 calories)

• 1 cup steamed green beans (44 calories)

• 1 cup blueberries (83 calories)

• 1 cup grapes (100 calories)

• 1 cup carrots (45 calories), broccoli (30

calories), or bell peppers (30 calories) with

2 tbsp. hummus (46 calories)

Remember: Substitution is the key.
It’s true that fruits and vegetables are lower in calories than many other foods, but they do contain some calories. If you start eating fruits and vegetables in addition to what you usually eat, you are adding calories and may gain weight. The key is substitution. Eat fruits and vegetables instead of some other higher-calorie food.

Eats Eat fruits and vegetables the way nature provided—or with fat-free or low-fat cooking techniques.
Try steaming your vegetables, using low-calorie or low-fat dressings, and using herbs and spices to add flavor. Some cooking techniques, such as breading and frying, or using high-fat dressings or sauces will greatly increase the calories and fat in the dish. And eat your fruit raw to enjoy its natural sweetness.

Canned or frozen fruits and vegetables are good options when fresh produce is not available. However, be careful to choose those without added sugar, syrup, cream sauces, or other ingredients that will add calories.

Choose whole fruit over fruit drinks and juices. Fruit juices have lost fiber from the fruit. It is better to eat the whole fruit because it contains the added fiber that helps you feel full. One 6-ounce serving of orange juice has 85 calories, compared to just 65 calories in a medium orange.

Whole fruit gives you a bigger size snack than the same fruit dried—for the same number of calories.A small box of raisins is about 100 calories. For the same number of calories, you can eat 1 cup of grapes.

5 Easy Steps to Launch Your Fitness Success

admin — Tue, 12 May 2009 14:35:42 +0000

Healthy Weight Loss – It’s not a diet,
it’s a lifestyle change!

Getting Started

Losing weight takes more than desire. It takes commitment and a well-thought-out plan. Here’s a step-by-step guide to getting started.

Step 1: Make a commitment.

Making the decision to lose weight, change your lifestyle, and become healthier is a big step to take. Start simply by making a commitment to yourself. Many people find it helpful to sign a written contract committing to the process. This contract may include things like the amount of weight you want to lose, the date you’d like to lose the weight by, the dietary changes you’ll make to establish healthy eating habits, and a plan for getting regular physical activity.

Writing down the reasons why you want to lose weight can also help. It might be because you have a family history of heart disease, or because you want to see your kids get married, or simply because you want to feel better in your clothes. Post these reasons where they serve as a daily reminder of why you want to make this change.

Step 2: Take stock of where you are.

Consider talking to your health care provider. He or she can evaluate your height, weight, and explore other weight-related risk factors you may have. Ask for a follow-up appointment to monitor changes in your weight or any related health conditions.

Keep a “food diary” for a few days, in which you write down everything you eat. By doing this, you become more aware of what you are eating and when you are eating. This awareness can help you avoid mindless eating.

Next, examine your current lifestyle. Identify things that might pose challenges to your weight loss efforts. For example, does your work or travel schedule make it difficult to get enough physical activity? Do you find yourself eating sugary foods because that’s what you buy for your kids? Do your coworkers frequently bring high-calorie items, such as doughnuts, to the workplace to share with everyone? Think through things you can do to help overcome these challenges.

Finally, think about aspects of your lifestyle that can help you lose weight. For example, is there an area near your workplace where you and some coworkers can take a walk at lunchtime? Is there a place in your community, such as a YMCA, with exercise facilities for you and child care for your kids?

Step 3: Set realistic goals.

Set some short-term goals and reward your efforts along the way. If your long-term goal is to lose 40 pounds and to control your high blood pressure, some short-term eating and physical activity goals might be to start eating breakfast, taking a 15 minute walk in the evenings, or having a salad or vegetable with supper.

Focus on two or three goals at a time. Great, effective goals are —

Specific
Realistic
Forgiving (less than perfect)

For example, “Exercise More” is not a specific goal. But if you say, “I will walk 15 minutes, 3 days a week for the first week,” you are setting a specific and realistic goal for the first week.

Remember, small changes every day can lead to big results in the long run. Also remember that realistic goals areachievable goals. By achieving your short-term goals day-by-day, you’ll feel good about your progress and be motivated to continue. Setting unrealistic goals, such as losing 20 pounds in 2 weeks, can leave you feeling defeated and frustrated.

Being realistic also means expecting occasional setbacks. Setbacks happen when you get away from your plan for whatever reason – maybe the holidays, longer work hours, or another life change. When setbacks happen, get back on track as quickly as possible. Also take some time to think about what you would do differently if a similar situation happens, to prevent setbacks.

Keep in mind everyone is different – what works for someone else might not be right for you. Just because your neighbor lost weight by taking up running, doesn’t mean running is the best option for you. Try a variety of activities – walking, swimming, tennis, or group exercise classes to see what you enjoy most and can fit into your life. These activities will be easier to stick with over the long term.

Step 4: Identify resources for information and support.

Find family members or friends who will support your weight loss efforts. Making lifestyle changes can feel easier when you have others you can talk to and rely on for support. You might have coworkers or neighbors with similar goals, and together you can share healthful recipes and plan group exercise.

Joining a weight loss group or visiting a health care professional such as a registered dietitian, can help.

Step 5: Continually “check in” with yourself to monitor your progress.

Revisit the goals you set for yourself (in Step 3) and evaluate your progress regularly. If you set a goal to walk each morning but are having trouble fitting it in before work, see if you can shift your work hours or if you can get your walk in at lunchtime or after work. Evaluate which parts of your plan are working well and which ones need tweaking. Then rewrite your goals and plan accordingly.

If you are consistently achieving a particular goal, add a new goal to help you continue on your pathway to success.

Reward yourself for your successes! Recognize when you’re meeting your goals and be proud of your progress. Use non-food rewards, such as a bouquet of freshly picked flowers, a sports outing with friends, or a relaxing bath. Rewards help keep you motivated on the path to better health.

I CAN’T Lose Weight…

admin — Sun, 15 Mar 2009 09:21:53 +0000

I CAN’T Lose Weight!
Is There Anything You Can Do For Me?

-Faith Miller, Los Angeles, CA

Dear Faith;

Effectively losing body fat is the result of a consistent and specific nutritional diet, metabolism-boosting weight resistance training and calorie-burning aerobic exercise.

Sometimes folks will try a variety of fad diets one after the other for short periods of time and then give up.

But “fad” diets are just that—they come and they go until the next one is popular.

Or they may get on the treadmill at the gym for 15 minutes two times a week and wonder why they can’t lose fat. Body fat reduction or “getting lean” is the single most requested goal of clients who come to us.

We will work with you on an effective nutrition plan and fat-burning exercise program, then help you to attain the discipline and motivation to carry out your plan to achieve the results you desire.

Life is a marathon, not a sprint, slow sure progress adds up and builds a lifetime of healthy habits and healthy bodies!

-The Tiger Fitness Team

I Disagree with BMI Information…

admin — Sun, 22 Feb 2009 23:23:41 +0000

I Disagree with BMI Information.
I Have a BMI of 27 and a Low
Body Fat Percentage.

-Jeffrey Peeler, Beverly Hills, CA

Dear Jeffery;

BMI (Body Mass Index) is a relationship between weight and height that has been found to correlate well with body fat in most adults. There are exceptions, however.

BMI should not be used to assess competitive athletes and body builders because in these individuals, a high BMI can be due to a relatively great muscle mass. It sounds as though you fall into this category.