News - 360 Fitness | Gym in Tyler TX

News

The Importance of Meal Plans In Your Workout Routine

Many people want to lose weight, feel great, and enjoy life. for a lot of people, this involves exercise and creating meal plans. Losing weight is a challenge for many people because you cannot have an awesome workout plan without having an awesome meal plan. Read on for more information regarding meal plans, exercising, and losing weight.

Your Consumption At A Glance

Calorie Consumption

Calorie intake is essential whether you intend to lose weight or build muscle. If your goal is to shed fat, your caloric deficit is ideally 20 percent below your maintenance level. If your goal is to build muscle, you need to focus on adding 250 more calories to your current maintenance level. if you are a woman wanting to build muscle, you need an additional 125 calories for your current maintenance level.

Read More

Fitness Over Forty – Five Tips for Feeling Lean & Loving Your Body

Those wonderful lines that slowly appear giving our faces the distinguished, “I’m 40 plus,” look. Skin starting to lose elasticity, joints that are more susceptible to injury and the predisposition for storing fat easier are just a few of the wonderful benefits that come along with the aging process. Due to this ever-changing process and being more susceptible to injury, we definitely need to know which aspects of exercise are going to be more beneficial for us as we age.

Since strength typically decreases with age, not only should we hold on to the muscle we have, but building muscle in these years to come is more important than ever! What should we replace high-impact cardio with? The irrefutable answer is strength training! Men and women over forty can reverse the loss of muscle mass that accompanies aging and do it in less time than one might think. With the demands of life and juggling forty-plus hour work weeks, families and a social life, there isn’t a lot of time to waste on marginally effective exercise programs.

High-quality exercises are those that hit multiple muscle groups simultaneously. By building a weight training program around appropriate exercises, all the major muscle groups of your body will benefit in the most effective and efficient way possible sand will continue to produce the results we so desire. These exercises also result in a greater energy expenditure and a more favorable hormonal response. Meaning you’ll build more muscle, get stronger and burn more fat.

 

With the aging process taken into consideration, even if you are moderately or extremely fit now, the body is going to present some new boundaries in the years to come. Also as we progress through life, balance becomes another small hurdle that we take into consideration when designing our exercise regimen.

 

Many people first feel the effects of age in their joints. As we age, our connective tissue (like cartilage, tendons and ligaments) becomes less elastic which can lead to a greater risk of injury to the joints. That’s why  it is important to shift your focus from those high impact group fitness classes or running five miles a day to cycling, using an elliptical trainer or continuing a version of your running program on a much more forgiving surface that a commercial grade treadmill offers. Higher-impact exercises don’t feel as good as they once did. In fact, the aging of the baby boomer generation is one reason low-impact fitness choices like elliptical trainers, recumbent bikes, functional training and working with a personal trainer have become so popular. However, softening the impact is not the only way we should change our routines as we age. It’s also more important than ever to do strength training. As you grow older, you lose muscle mass and there’s a decline in
metabolic rate.

 

Just being  aerobically active does not prevent loss of muscle mass which is directly correlated to your metabolism. If you do nothing but cardiovascular/aerobic activity, you will lose muscle mass and increase fat storage. Strength training is the only way to preserve and increase your muscle mass. Our goal for you is to understand the correlation of metabolic potential (or speed of your metabolism) and the amount of lean muscle mass you carry with you throughout your day.

 

Studies have shown that resistance training helps with joint elasticity, flexibility and bone density. Through our fitness studies, we’ve taken people that are extremely weak or have not exercised in years and put them through our functional training, 360 HEAT, program. Just three weeks has shown to have a greater effect on lean muscle mass than aerobic exercise alone and remarkably positive effects on fat loss at every level. The old catchphrase ,“use it or lose it,” has some perspective now. You need to use it or you will lose it, but you don’t have to use it at the same degree you did when you were in high school or even college. Here are some tips for our forty and up fitness fans. Whether you’re getting started or an experienced exerciser:

 

1. Warm up and stretch.

Be sure to warm up before a workout and stretch afterward to reduce the risk of injury. Stretching after a workout increases your range of motion and aids in recovery.

 

2. Modify moves that cause discomfort.

 

3. When is it time to make changes?

Listen to your body and stay in tune with what your muscles and joints are telling you.

 

4. Haven’t been weight training? GET STARTED!

Strength training not only preserves and increases muscle mass and bone density, it boosts your metabolism and you burn more calories. I suggest three times per week.

 

5. Proper Form

Concentrate on smooth movement in both the contraction and extension of the muscles during any resistance exercise. Slow controlled movement is far more important than increasing the weight.

 

6. Get advice from a Personal Trainer!

If possible, hire a personal trainer to create a program for you that demonstrates proper form and control. If you don’t belong to a health club, check them out! Being a member to your club of choice can be very fun and rewarding! Take advantage of the programs offered. 360º Fitness offers a free fitness consultation, including body fat testing, with our personal trainers to help you learn to use the equipment.

 

If you haven’t been in shape and decide it’s time to give it a go, you have made the wisest decision of your life! There has been much research conducted on the benefits of exercising to baby boomers. Recent studies have shown that exercise and physical activity can help you increase or partly restore your balance, strength, flexibility and even improve your quality of sleep. If  you are sleeping better, you’ll feel better overall, deal with stress better, and have more energy with a better outlook on life. When you turn forty, you have to realize that your joints are also forty years old, and you may need to modify your exercise intensity and routine in keeping with the physical, physiological and hormonal changes that have and are taking place. Since there is a tendency to gain about 10-15 pounds per decade after age forty, (primarily due to loss in muscle mass – if you gain 10 pounds after forty, the net gain is usually from adding 15 pounds of fat and losing five pounds of muscle which further decreases your metabolism)!

The normal reaction to this phenomenon is dieting, which leads to further muscle loss. Each lost pound of muscle decreases the body’s fat burning potential by about forty calories per day.

 

7. A clean diet and proper supplementation with healthy fats are important.

 

8. Consume five or six small meals per day.

 

9. Make sure your daily protein (meat) intake is 1.0-1.2 grams of protein per pound of lean body weight … ie: have your body fat tested!

 

10. Protein intake should be thirty percent of daily dietary intake, carbohydrates about fifty percent and fats twenty percent.

 

11. Drink a protein shake after your workout.

 

12. Increase intake of fibrous carbs and limit the intake of simple sugars.

 

13. Eat slower burning glycemic index foods such as beans, regular and sweet potatoes, oats, brown rice and whole grain breads.

 

14. You must lift weights on a regular and consistent basis.

 

15. You must increase your protein intake to feed your muscles.

 

16. You must drink a gallon of water per day.

 

 

 

Want more information on how you can get healthy, learn and love your body? Click here to get access to our top tips on exercise, nutrition and lifestyle success management!

Home workouts not working out? Gym will treat you better!

Did you set up a fancy home gym with all the equipment you thought you’d ever need? Did you feel confident you’d end up spending more time working out from the comfort of your own home? Have you since found yourself dusting off that expensive equipment or using it to hang your fresh laundered clothes? Don’t fret. You are not alone.

Many have set out to create their very own home workout wonderland but find themselves working out less. That’s because the gym offers benefits that cannot be rivaled by home workouts.

Sense of Mindfulness – Often when we workout at home we do not experience enough separation from our real lives. The simple act of going to the gym forces focus and concentration on your workout and your body.

Sense of Community – Going to a gym allows you to surround yourself with people who provide free motivation. You also have a stellar opportunity to make friends, network, and get involved in the fitness community. Just seeing others put forth effort into physical activity will motivate you to put forth as much effort, if not more.

Sense of Fulfillment – At home no one is watching you (except maybe your four-legged friends). This makes it incredibly easy to slack off. At the gym, you’re surrounded by a community with the common goal of bettering themselves. Your subconscious ego kicks in and, by nature, you work harder.

So, if you left the gym in hopes of better results from your at-home workouts and find yourself less than impressed, give the gym another shot. You might just find that it fills that hole in your pulmonary pumper after all. Making the drive to the gym can be an integral part of your fitness regimen. You make “fitness” a destination. During your drive, you shift your mindset towards a more disciplined state. You know what’s ahead, and you’re ready for it!

Even if you just planned on performing cardio at home, switching back to primarily gym workouts will add that BOOST to your workout that we all need!

To get started, contact us!

How Personal Training Will Push You to the MAX!

It’s easy to get caught up in the daily grind and skip the gym. You might be planning a post-work workout but the grueling commute home to change clothes lands you on the couch. Lifestyle changes are difficult and regular exercise can seem impossible to do on your own. Get personal training and let a fitness professional help you meet your goals.

Read More

MS and Weightlifting? Absolutely! 5 Reasons Why Lifting Can Lead to a Healtheir, Happier You

When David Lyons was diagnosed with MS at the age of 47, like many who receive a chronic diagnosis, it sent him into a tailspin. Numb from the chest down, David had a choice. He said he could take his MS lying down… or fight it like David fought Goliath. This prompted Lyons to become both David and Goliath, beginning a weightlifting regimen that would help him go on to win a title in a bodybuilding contest, devoting himself to a lifetime of good health and fitness.

If you have MS too, there is plenty of new research out there that suggests that not only is weightlifting safe for MS patients, it is also highly beneficial. From improvements in your overall health to mood boosting perks, here are 5 reasons why lifting can lead to a healthier and happier you…

Read More

Cross Training: Start Mixing Things Up!

It is always preferable doing some exercise rather than no exercise at all, but your results will be even better if you cross train. In many cases, when you go to a gym, you will see people on the treadmills and stationary bikes, and other people lifting weights. Most of the time you will never see those two groups cross over, and that is where the opportunity for greater gain is lost.  If you can lift three hundred pounds, but can’t walk up a flight of stairs without getting winded; that is a serious problem. If you can run a 5 minute mile, but struggle carrying bags of groceries to the car; THAT is a problem. You want overall fitness; not just in specific areas. By cross training, you will address the strength and aerobic capacity of your body, and appreciate those improvements in your day-to-day activities. In the end, isn’t that what you want? You don’t go to the gym just because you enjoy going to the gym. You go to make yourself stronger, get in better shape, and then see and experience the results of your hard work when you are not at the gym.

Read More

Personal training: How do you know who to choose?

In this day and age, health, wellness and fitness are around every corner. It can be overwhelming to sort through so many companies and options to know what isn’t going to end in just another failed New Year’s Resolution.

If you have decided that today is the start to a healthier, more fit you, then you may be overwhelmed with all the options out there to make that a reality. There are at home programs, fitness centers and gyms, group workouts and personal training, to name just a few. The second decision that you will need to make is which one is right for you.

Read More

Personal Nutritional Counseling – Finding Your Body’s Favorite Diet

Often, people diet by cutting food from their diet, but is this really a good idea? The answer is no. The foods we eat affect our energy, our moods, and, of course, our health. Cutting too much food from your diet is disadvantageous when coupled with your everyday exercise. So, if cutting food from the diet isn’t the solution, what is? How will you know what you need?

Read More
Page 1 of 1512345...10...Last »