Tuesday 151201

For time:
50 Wall Balls 20#(14#)
1 Rope Climb
40 Wall Balls 20#(14#)
2 Rope Climbs
30 Wall Balls 20#(14#)
3 Rope Climbs
20 Wall Balls 20#(14#)
4 Rope Climbs
10 Wall Balls 20#(14#)
5 Rope Climbs

Post time to BTWB

The peanut gallery being quiet after harassing one of the trainers.

The peanut gallery being quiet after harassing one of the trainers.

I’ll  be the first to admit that I probably consumed more desserts this weekend than I should have.  Between all the amazing snacks I was given, plus the ones I made or bought, my intake levels were significantly higher than normal. I’ll be looking for some extra help and workouts this week to get back to my normal fighting weight.  With a planned diet and a few of these tips from the Poliquin Group, I should be able to raise my metabolic rate by 25%

#1 Train with weights.  Well this one will be easy given we use weights in a high percentage of our workouts.  Weights help build lean muscle and also elevates post workout energy expenditures much better than consistent cardio workouts due to the amount of stress it puts on the body.

#2 Sprints and sprint interval training.  Basically you work as hard as you can for a period of time, take a break and then do it again and again.  This type of training hurts while you’re doing it, but the results in the post workout period are so great that it’s worth the pain.

#3 Include Protein in all your meals.  Eating protein is filling so it means eating less and it helps to preserve muscles. Protein causes the body to use 25% of the calories provided from protein to digest and absorb the amino acids.  

#4 Do a Single Maximal Effort Sprint Workout.  There are days when an hour long class or workout sounds like the last thing we want to do.  That’s okay, we can achieve great results with a single all out sprint workout.  2 minutes is all you need.   Run at an all out effort or as close to it as you can for 2 minutes.  The results will be worth it.  2 minutes at an all out pace can raise fat burning 38 percent!  

These and many other great tips to increase metabolic rate can be found at the Polquin Group website or by clicking HERE.  There are so many great articles on the site so if you have an interest in health and fitness related topics, be sure and check their site often.  

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