Attainable Growth Fitness Blog
Resistance Training vs. Cardio Training for Fat Loss
I wanted to touch upon a study in the Journal of the American College of Nutrition I came across earlier, talking about cardio vs. resistance training for fat loss in the presence of a hypocaloric diet, and what kind of results each group received (Unfortunately, the link is now inaccessable). I’ll give a brief background of the study: – 20 subjects were randomly assigned to either a 4 day/week Cardio routine or a 3-day/week Resistance training routine for 12 weeks. – Both groups consumed 800 calories/day in a standard liquid-diet formula. – The Control Group, in this case was the Cardio…
Read MoreMikey G’s Top 10 Gym Etiquette Pet Peeves
Mikey G’s Top 10 Gym Etiquette Pet Peeves: 10) People who Stare – We all know the sketchball that stares uncomfortably long at individuals while their getting sweaty. Chances are, he’s over 50, wears a sweatband he’s had since he graduated high school back in ’81, he hangs out on whatever machine in the gym has the best view of the entire gym, waits at least 8-10 minutes in between sets so he can get a good, long, extra-sketchy look at you while you’re in the squat rack getting your glute-game up, and basically makes you want to cave his…
Read MoreSaturated Fat/Cholesterol is NOT the devil
Many people are aware of the importance of eating organic food, grass fed beef, free ranging chickens, non-conventional dairy, while staying away from high fructose corn syrup, processed meats and grains, and produce sprayed heavily with chemicals. We’ve heard it before in conversation, advertisements, news articles, etc. What alot of people may not know about is the significance and implications of choosing the former over the latter as it relates to cholesterol levels on the body, either endogenously (within the body) or exogenously (consumed through food). I came across this article discussing LDL/HDL cholesterol, and how saturated fat has been wrongly accused…
Read MoreSteady State Cardio vs. Interval Training Cardio (Part II)
So last time we talked about some of the pros/cons of steady state cardio vs. interval cardio training; you can check it out here. Today, I wanted to talk more specifically about a little relevant history for both as far as who traditionally used which protocol, and the energy systems involved with each. In our final installment, we will make some conclusions as far as which mode of cardiovascular activity would suit you the best. So, who traditionally employs steady state cardio into their training regimen? Well, obviously endurance runners. As I stated earlier, bodybuilders frequently employed steady state cardio to cut…
Read MoreSteady State Cardio vs. Interval Training Cardio
Which is better: Steady State Cardio vs. HIIT Cardio, or High Intensity Interval Training Cardio? Which is more effective for performance? How about for fat loss?? Well, as all things related to fitness, it depends. The Gibala Study out of McMaster University compared 20 minutes of HIIT cardio (30 sec sprint, 4 minute rest) with 90-120 minutes of steady state cardio training in a prespecified target heart rate zone, and subjects got the same enhancement of oxygen utilization from both programs. The HIIT protocol actually only consisted of 2 minutes and 30 seconds of actual work, which was pretty amazing.…
Read MoreThe Life of a Personal Trainer
Ahh… the occupation of a Personal Trainer. First of all, I’d be remiss to say that the occupation of a personal trainer is one of the more highly sought after positions among individuals attempting a career change. Incidentally, it also has one of the highest turnover rates of any occupations: almost 80% of all personal trainer s will get out within 1 year. That’s 4 out of every 5 people! Needless to say, it takes quite a bit to be able to be successful in the long term in this industry, and in my opinion, there are several reasons for this. …
Read More5 Reasons We Don’t Squat (Part 2)
Hey all, getting right to it today. In the last installment, I talked about reasons why people have an aversion to squatting; knee and back pain, laziness, or a hurt ego being the main culprits. In today’s blog post, I’m going to talk about a couple of the techniques I use to allow for a more easily attainable squatting pattern. 1) Do your Manual Therapy! This is so often overlooked it’s not even funny. I can’t tell you how many people I’ve run into that haven’t heard of a foam roller. It’s a shame how so many people don’t understand the…
Read MoreWhy don’t we Squat?
Today’s post is going to come from the greatest exercise known to man, the squat. No other exercise has ever been as effective at targeting so many different aspects of awesome than the squat (when performed properly): ankle, hip, and thoracic spine mobility, core stability, leg strength, and a big contributor toward reducing overall body fat. Ask any coach about the number one exercise they’ll employ with their client or athlete, and it’ll be the squat. So, my question to you is this….. why aren’t more people doing it? Check out any gym on a Monday evening around 5pm and there won’t be any…
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