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Greetings!
Welcome to the Underground Functional Fitness
Lifting Heavy Weights is Essential for a Better Physique Many males don’t do energy systems work (‘cardio’) and many females don’t lift weights. Both are missing out on crucial elements of sculpting a cracking physique!
Why?
The ladies believe lifting anything other than those pink 3lb dumbbells will result in huge muscles and veins popping out everywhere. The guys think ‘cardio’ work will eat all of their muscle up. I will disprove this in a later write up, but let’s sort the girls out first!
Ladies, you need to realize that many men dedicate hundreds of fruitless hours in the gym and thousands of pounds on useless supplements to pack on muscle with very little to show for their efforts. These men have 30-40 times as much testosterone (the anabolic / muscle-building hormone) as you do and still have to work very hard to achieve muscle gain. Therefore, unless you are pumping serious amounts of iron, taking steroids and have the hormonal profile of a small gorilla, you will not ‘bulk up’. Instead you will begin to see those muscles getting harder and more ‘toned’.
You want sexy looking legs and bums? Start lifting heavy weights. I should define ‘heavy’ here.
Heavy is a relative term. The chances are I can lift more weight than most of you in most exercises. However, there are many, many men out there who can lift a hell of a lot more than I! For instance, a heavy dead lift to me is one of over 500 lbs. If you are a beginner, a heavy dead lift may be 95 lbs. The world record is around 900 lbs. All of them can be equally heavy relative to bodyweight, genetic potential, training age and skill level -another reason to forget what everyone else is doing and saying, and focus on what’s happening in your own little world!
We define ‘heavy’ as weights which, when you perform an exercise, you can only lift up to 8 times before you lose technique or simply can’t move them anymore! In the realms of strength training and power-lifting heavy means the weight you can lift just once (your 1 repetition max) but we do not need to consider this type of training for fat loss.
Don’t forget this doesn’t mean 8 repetitions before it starts hurting a little bit. It means 8 repetitions before you are unable to perform another one with good form. There is a very big difference!
If you want to be ‘more toned’, ‘ripped’, ‘slim’ or whatever other tag you want to put on it, you simply have to lift heavy weights. If you want to look like a stick-thin marathon runner with your ribs popping out then go ahead and start jogging!
So, far from fearing heavy weights when you are trying to lose body fat, you need to not only prioritize the integrated high-intensity functional training at Underground Functional Fitness over cardio-specific work, but the weights need to be a significant challenge. Our systems provide clear repetition ranges, sets and rest times.
~ Coach Brown
Come Celebrate With Us!
1 Year Anniversary Party Thursday, October 22nd 6:30 - 9:30pm Don't miss this big event! The ribbon cutting takes place at 6:30pm and will be followed by entertainment from "3 Jacks and a Jill". Enjoy a wine tasting and food catered by Zacatecas. Bring your friends and family! RSVP at (920) 729-8211. Hope to see you there!
Member of the MonthKarie Ritchie
Karie was simply confused and frustrated. She was able to lose weight on her own with minimal effort at first but after awhile it was harder and harder to get the weight off. She did her research, worked out at home, joined gyms, got a personal trainer and ate healthy – it still wasn’t working. “I had all this knowledge in my head, but I didn’t know how to apply it so that it actually worked for me. I was incredibly confused about anything I read, one source gave me a piece of information and another source would say something completely different,” says Karie.
It wasn’t until Karie met Coach Brown that she started to get it. “It took me almost two months into my personal training with Coach to really get what was going on. Although I had believed in what he was telling me, it took me that long to start adjusting my mind and my way of thinking.”
When a co-worker told Karie about Underground Functional Fitness, she was intrigued. “My co-worker gave me the link to Underground’s website and I went to my desk and immediately checked it out. My first reaction was one of excitement, then almost immediately after I was scared. I thought, ‘This is so cool! But boot camp? Are you kidding me?’” Karie checked out the website about 10 more times before signing up for the newsletter and after several weeks finally picked up the phone and called Coach Brown. “I was scared to death driving over to the gym. I knew if I was going to do this, I had to commit to it. No more excuses. I sat with Dave in his office and broke down in tears. Yes, I had accomplished a lot on my own, but I had no idea what I was really doing.”
Karie immediately started personal training with Coach Brown twice a week. “The anxiety I felt every Tuesday and Thursday morning driving to the gym was unbelievable. Coach was great. He listened to me and talked out my fears, while still holding me accountable to whatever exercise he asked me to do. I broke down on more than one occasion during my sessions. The internal struggles in my head were worse than the exercises I was expected to do. I was my own biggest roadblock. I think I needed to have those emotional moments to get through whatever was preventing me from moving forward.” Karie says that since the day she met Coach Brown, she completely trusted him. “I worked with a trainer many years ago, and I don't remember ever setting goals or getting any explanation of why we were doing the exercises we were doing. I do remember doing a lot of reps and being completely sore to the point of not being able to sit down or stand up. I also remember not working with that trainer for very long, and quitting that gym shortly after.”
Karie says being a part of Underground Functional Fitness has taught her that it’s not a work out but a way of life. “The people I have met at Underground share not only a desire to be physically fit, but also a common spirit. No matter the age or ability, the clients and staff at Underground are incredibly welcoming, supportive, and encouraging.”
Since joining Underground Functional Fitness in May, Karie has lost twenty pounds and many inches. She says she has gained unbelievable confidence and pride in all areas of her life. Her biggest hope is to inspire others to take their health seriously. “I know that if I can survive training sessions with Coach and a boot camp session, I can do anything I put my mind to.”
Inspiration from a Client
Recombobulation Needed
Preparing to go through security at the airport, I unpacked my lap-top, took off my jacket, slipped off my shoes, placed my personal bag, my purse and my computer bag in the bins (four in all) and pushed them through the x-ray machine. I walked through the scanner and then gathered up everything on the other side. Seems to me, no matter how efficient and organized one tries to be, on the “other side” there is always chaos.
After gathering my items, and feeling more like a pack horse than a traveler, I looked up and saw a sign hanging from the ceiling “RECOMBOBULATION AREA.”
I laughed (and stopped to write it down. I dared not forget this silly yet accurately descriptive term). I could feel the chaos of bags and coats and shoes, just saying the word.
“Recombobulation.”
(My spell check says that it is not even a word!)
Sometimes, on this earthly journey I feel discombobulated. My emotions and my thoughts are here and there and everywhere. It is a challenge to stay organized and on task. I may not look like a pack horse, but I feel as if I am carrying the weight of the world, and then some, on my back.
I am in need of a “recombobulation” area in my life, but what does that look like? It is “self-care.” It is stopping and stepping out of the chaos and trying to figure out what brings you refreshment and rest, and even joy.
When you are overwhelmed, it is important to take time to take care of yourself. It is not selfish (unless, of course you take it to an extreme) but it is healthy. Ask yourself, “What do I need right now to help me slow down, gain perspective and rejuvenate?” Maybe it is a walk, or a run, or lunch with friend. Maybe it is a pedicure or a haircut. Maybe it is a commitment to exercising. Maybe it is a nap or reading a book. Maybe it is watering flowers, snowshoeing, painting or playing a musical instrument. Maybe it is sitting on resting in the Lord and His tender care for you.
Dear reader, it is hard to self-care, especially when we are caring for others but it is essential. We will be better people when we learn to slow down and take care of ourselves. If you are having a hard time figuring out what it is, ask the Lord to show you. He made you and He knows just what you need. When we find time to rest and restore it helps us to have perspective, and I believe that helps “recombobulate” some of the chaos and confusion in our lives. I hope you find it helpful, too.
~ Andrea Van Ye
To follow Andrea's blog, go to:
www.unfailinglyloved.blogspot.com
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ONLINE STORE IS LIVE!
Underground Functional Fitness retail is now available online. Get apparel for men, women, and children, as well as water bottles, coffee mugs, license plate frames and much more! Shop now at: www.cafepress.com/UFFApparel
Reward Yourself & Others...Don't Forget Referrals
Mean Rewards
Don't forget about our referral program! For every 4 people that you refer and they sign up, you will get $100 in Fitness Bucks! And for every 12 people you refer and sign up, you get dinner for 2 and free babysitting provided by Coach Brown.
So get with the program, refer and be rewarded!
Underground Functional Fitness
880 S. Oneida St
Menasha, WI 54952
920.729.8211
Visit our website:
www.undergroundfunctionalfitness.com | |
