1. One of the most effective ways to lose fat without losing muscle is through strength training, which involves lifting weights or performing bodyweight exercises. Strength training helps to build and maintain muscle mass while also burning fat. Incorporating high-intensity interval training (HIIT) or resistance training into a workout routine can also be effective for burning fat while maintaining muscle mass. 
2. Protein intake is vital for muscle development and repair. Eating the right amount can help reduce muscle loss while burning subcutaneous fat (under the skin) and visceral fat (around organs). Coupled with that, high-protein diets are also incredibly satiating, leaving you feeling fuller and without those pesky cravings. 
3. Be sure to give your muscles a break. It’s no secret that muscle tears during intense workouts and weight-lifting. You need to take it easy for your muscles to work hard (if not harder) during your next session. This means taking rest days and getting enough sleep and proper nutrition to support muscle growth and repair.

Resistance training is a must when building muscle. 

As mentioned above, incorporating resistance training into your workout routine can burn fat while maintaining muscle mass. This type of training is a form of exercise that involves using weights, resistance bands, or body weight to build and strengthen muscles, and it’s essential for muscle building and retention. 

When we lift weights or perform other resistance exercises, we create small tears in the muscle fibers. These tears are then repaired through a process called muscle protein synthesis, which results in stronger and larger muscles. The more we challenge our muscles through resistance training, the more they will grow and adapt.

As we age, resistance training is essential for maintaining muscle mass. As we get older, we naturally lose muscle mass, leading to a slower metabolism and increased risk of injury. Resistance training can help to prevent this muscle loss and preserve strength and mobility in later life.

Finally, resistance training can have a positive impact on overall health. For example, it can help to improve bone density, reduce the risk of chronic diseases like diabetes and heart disease, and improve mental health and cognitive function.

When it comes to building muscle, a few fundamental principles of resistance training are important to follow. PHIT offers one-on-one or small group sessions to help you achieve your goals. Ask us about our training packages today!

DISCLAIMER

*The information provided here is only for educational and informational purposes and is not intended as medical advice. You should consult your doctor before beginning any nutrition or workout program.

The post How to Lose Fat Without Losing Muscle: Three Tips to Achieve Your Goals appeared first on PHIT.

Pelvic floor muscles are essential to a woman’s overall health and well-being. These muscles support the pelvic organs (such as the bladder, uterus, and rectum) and play a crucial role in sexual function and childbirth.

Unfortunately, many women neglect to prioritize the health of their pelvic floor muscles, leading to various problems such as incontinence, prolapse, and sexual dysfunction. However, strengthening these muscles has numerous benefits, including improved bladder control, enhanced sexual pleasure, and reduced risk of injury during childbirth.

Here are some key benefits of strengthening your pelvic floor muscles:

• Improved bladder control: One of the main functions of the pelvic floor muscles is to control urine flow. Weak pelvic floor muscles can lead to incontinence or the inability to hold in urine. Strengthening these muscles can help to improve bladder control and reduce the risk of accidental urine leakage.
• Enhanced sexual pleasure: The pelvic floor muscles play a vital role in sexual function, including orgasm. Strong pelvic floor muscles can lead to increased sensitivity and pleasure during sex.
• Reduced risk of injury during childbirth: During childbirth, the pelvic floor muscles are put under great strain. Strong pelvic floor muscles can help to reduce the risk of injury and promote quicker recovery after delivery.
• Increased core stability: The pelvic floor muscles are part of the core muscles responsible for providing stability and support to the spine. Strong pelvic floor muscles can help to improve overall core stability, leading to better balance and posture.
• Relief from chronic pain: Weak pelvic floor muscles can contribute to chronic pain conditions such as lower back pain and hip pain. Strengthening these muscles can help to alleviate pain and improve overall physical function.

So, how can you strengthen your pelvic floor muscles?

• Kegel exercises: Kegel exercises are the most well-known and effective way to strengthen the pelvic floor muscles. To do a Kegel exercise, contract and release the muscles you would use to stop the urine flow. Start by doing three sets of 10 repetitions per day, gradually increasing the number of repetitions as the muscles become stronger.
• Use a pelvic floor muscle trainer: Various devices on the market are designed to help women strengthen their pelvic floor muscles. These devices can be inserted into the vagina and used to provide resistance for the muscles to work against.
• Incorporate pelvic floor muscle exercises into your daily routine: You can do simple exercises throughout the day to help strengthen your pelvic floor muscles. For example, try contracting and releasing the muscles while sitting at your desk or driving in your car.
• Practice good posture: Good posture helps to properly align the pelvis, which can help support the pelvic floor muscles. Pay attention to your posture throughout the day, and keep your core muscles engaged in helping support your pelvis.

In conclusion, strengthening your pelvic floor muscles is an essential aspect of overall health and well-being for women. From improved bladder control and enhanced sexual pleasure to reduced risk of injury during childbirth and relief from chronic pain, the benefits of strong pelvic floor muscles are numerous. By incorporating Kegel exercises, pelvic floor muscle trainers, and daily exercises into your routine, you can take control of your pelvic health and improve your quality of life. Take control today and ask about our pelvic floor rehab program. 

DISCLAIMER

*The information provided here is only for educational and informational purposes and is not intended as medical advice. You should always consult with your doctor before beginning any nutrition or workout program.

The post Five Surprising Benefits of Strong Pelvic Floor Muscles appeared first on PHIT.

Chances are you’ve seen someone somewhere using a massage gun or a foam roller. Both tools are ideal for relieving muscle soreness, tightness, inflammation, and more. But both tools, if not used properly, can also cause discomfort and even lead to injury.

In brief, massage guns are used to target specific areas of need and work really well over larger muscles like glutes, the lower back, and calves. By design, a massage gun mimics the hands of a massage therapist and provides deep pressure on specific areas of tension.

Foam rollers rely on body weight to literally “roll out” longer muscles like quads, hamstrings, and glutes. Foam rollers are the better option for a lighter but still very effective touch on sore muscles. 

Massage Gun Benefits

• Increases blood and lymphatic circulation
• Decreases muscle soreness
• Improves movements during sports performance
• Assists in rehabilitation 
• Relieves pain
• Helps stimulate the nervous system 

Foam Roller Benefits

• Eases muscle pain
• Decreases back pain
• May help reduce the appearance of cellulite
• Helps decrease symptoms of fibromyalgia
• Can improve posture
• Increases blood flow

While massage tools can be incredibly beneficial (and less expensive than frequent trips to the spa), if done improperly they can cause your muscles to feel even sorer and can even lead to injury. Never use a massage gun or foam roller over bones or joints like hips or knees. Also, never use these tools on an injury such as a sprain, strain, open wounds, or ones still healing.

Before using a massage gun or foam roller, talk with your doctor, physical therapist, chiropractor, or massage therapist about which one is right for you, and make sure you know the proper uses and techniques for both.

Contact your Longwood Chiropractor 

Need a foam roller crash course? Drop in anytime and let our trusted and trained staff teach you proper techniques.

DISCLAIMER

*The information provided here is only for educational and informational purposes and is not intended as medical advice. Always consult with a medical professional before trying anything new.

The post Massage Gun or Foam Roller: Which Is Right for You? appeared first on PHIT.

The post 10 Simple, Equipment-Free Workouts You Can Do Anywhere appeared first on PHIT.

Did you know that 80% of all New Year’s resolutions will end in failure by mid-February? And since most New Year’s resolutions are weight loss or workout-related goals, the majority of failed resolutions are, therefore, weight loss or workout-related goals. Yikes!

So what’s behind February’s failure rate? Lack of discipline. People are motivated to change their fitness and lifestyle every year, but few are actually disciplined enough to stick to it. 

We get it — you’re wiped. The thought of managing yet another thing on your plate is exhausting, especially when that thing is legitimate, physical, sweaty work. But what if sticking to a workout routine is easier than you think?

Daily exercise doesn’t have to be the boring burden you keep pushing down your to-do list into a black hole of an ultimate abyss. With a little planning and discipline, you can be well on your way to establishing a new self-care routine that promises both extraordinary physical and mental health benefits. 

Here are five helpful tips to keep you from feeling burned out and help you reach your fitness goals. 

CREATE A SCHEDULE AND STICK TO IT

Plan your workouts during your best time of day. If you’re not awake until you’ve had that 2nd cup of coffee, don’t work out before it. If you like to veg on the couch after dinner and do absolutely nothing but scroll social media, then don’t plan your workouts for 7 p.m. Allowing yourself to take care of yourself at your best time, with zero possibility of little to no interruptions, dramatically increases your chances of success.

ENROLL IN A CLASS OR WITH A TRAINER

One of the most common excuses people give when asked why they don’t exercise is lack of motivation. To help overcome this, many personal trainers recommend trying a workout class or a fitness meet-up. Feeding off the energy of others is sure to help spur motivation. And heck, you might make a new friend! Most gyms include classes in membership fees, but if you don’t want to join full-time, many gyms offer class passes with drop-in rates. 

CHOOSE WORKOUTS YOU ENJOY

This is pretty self-explanatory. If you absolutely hate running, wouldn’t run if your life depended on it, don’t understand why people run for fun, then don’t force yourself onto the treadmill. The elliptical is an adequate (and some say even better) alternative. Just remember, whatever activity you choose, the goal is to achieve a total body workout over the course of the week. A total body workout includes cardio, flexibility, and strength training.

BREAK IT UP

You don’t have to do cardio every day, but it should be incorporated into the majority of your exercise routines, even a few minutes as a warmup. Then, dedicate a day for legs, core, etc., whatever works for your schedule. You can even break your workout into smaller sessions. Five minutes for abs, five minutes for glutes … the time will fly, and before you know it, you’re off to Target for a skinny latte and a bunch of other things you don’t need. *wink*

REWARD YOURSELF

Establishing and maintaining a workout schedule shouldn’t feel like a chore and most certainly shouldn’t be something so set in stone that you feel trapped and ultimately exasperated at the thought of continuing. Allow yourself a refeed meal, chocolate, french fries, whatever reward you want, in moderation, of course.

Ready To Get Started?

People are motivated to change their fitness and lifestyle every year, but few are disciplined enough to stick to it. Call us and we can help! 

The post Five Helpful Tips for Sticking to Your Workout Routine appeared first on PHIT.

So why aren’t we? A staggering statistic: only 23% of American adults get the recommended amount of exercise — at least 150 minutes of moderate or 75 minutes of vigorous exercise each week, in addition to strength-training workouts at least twice a week.

Why exercise now?

Why not!? But seriously, now is the perfect time of year to set goals for 2022. In fact, health-related goals are among the most popular New Year’s Resolutions set by millions of Americans each year. So remember, be “SMART” set Specific, Measurable, Attainable, Relevant, and Time-based goals.  Start small! There is plenty of time to add to your workout once you’ve established a good base.

What is exercise?

Exercise can simply be broken down into three categories: 

• Cardio (walking, running, rowing, stair stepper, cycling, swimming, etc.)
• Strength training (any activity using weights, resistance bands, or your bodyweight to build or maintain muscle)
•  Flexibility (all types of stretching, yoga, foam rolling, partner stretching,  etc.)

And you can do any of these exercises just about anywhere, from the gym to your couch, and at any time. Remember, all you need is 20 minutes a day.

What are the benefits of exercise?

Exercise is one of the most researched aspects of human life. The amount of information we know about the benefits of exercise is immeasurable and constantly changing. Exercise has well-established connections to everything from chronic disease prevention to mental and cognitive health benefits. 

Twenty minutes of daily exercise is also proven to control weight, increase sleep quality, and, ahem, promote a more pleasurable sex life. 

Ready to get started?

We are committed to helping you achieve your fitness goals! Contact us today at 407-417-2533.

DISCLAIMER

*The information provided here is only for educational and informational purposes and is not intended as medical advice. You should always consult with your doctor before beginning any nutrition or workout program.

The post Why 20 Minutes Of Daily Exercise Is Important appeared first on PHIT.