Nutri-Sport Training Tip: HIIT cardio
March 14, 2012 by Ryan Irwin · Leave a Comment
Cardio is something that most people know is important. However, there are many different forms and purposes of cardio. HIIT is a type of cardiovascular activity that we are going to cover today for the benefits of ultimate fat loss.
High Intensity Interval Training (HIIT for short) has been shown in many research studies to be an effective way to not only reduce bodyfat but also increase muscle. As Mike Beiter explains in the video below, by doing short bursts of effort, one can maximize their fat loss and also improve their power, hormones and stamina.
Key points is that this should not be done too frequently throughout the week as your body needs to recover properly. Also, those doing a very low carb (keto) diet would likely break more muscle down in this sort of training and usually miss out of the benefits of HIIT.
Next time you want to kick up your fat loss and performance up a notch, begin incorporating this in your cardio routine.
For more information on this or other supplements, nutrition coaching or personal training, email mike@nutrisportFPT.com or visit either our Clive or Altoona locations, where you want to go for results and not a sales pitch!
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Nutri-Sport and Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515.331.2141
Nutri-Sport Altoona
1003 8th St SW, STE K in Altoona (next to Hairy’s Day Spa)
Altoona, IA 50009
515.266.2225
Nutri-Sport Nutrition Tip: Foundational supplements
March 1, 2012 by Ryan Irwin · Leave a Comment
When clients and customers ask us what supplements they should be taking, we always start with the foundation. As Ryan Irwin explains in the video below, these include a multivitamin, fish oil and a good protein.
No matter what people’s goals are, these three supplements are often filling gaps of most individual’s intake and part of staying healthy and optimizing performance.
Certainly based on specific goals there are other products that can be added to this stack, but the foundation is the place to start.
For more information on this or other supplements, nutrition coaching or personal training, email ryan@nutrisportFPT.com or visit either our Clive or Altoona locations, where you want to go for results and not a sales pitch!
“Like” us on Facebook here
Nutri-Sport and Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515.331.2141
Nutri-Sport Altoona
1003 8th St SW, STE K in Altoona (next to Hairy’s Day Spa)
Altoona, IA 50009
515.266.2225
Supplement review: Raspberry ketones for fat loss
February 9, 2012 by Ryan Irwin · Leave a Comment
The latest buzz in the fat loss world is raspberry ketones, many due to Dr. Oz’s mention of it on his show (world take note, if you have a product, get his endorsement and you’re set!)
Raspberry ketones are not new. In 2005 there was a study done showing that they reduce the amount of fat that is absorbed by the body and also demonstrated an increase in lipolysis (fat burning).
While these are both great effects, raspberry ketones can be even more effective by combining them with other proven fat loss aids such as green tea, caffeine for example.
Of course, no dietary supplement is effective without a proper exercise and nutrition program in place. If you need assistance getting this going, we can help with either personal training and/or meal planning and nutrition coaching.
To emphasize, there are no quick fixes, but with proper workouts, the right nutrition and smart supplementation (which might include raspberry ketones for you), you can look and feel your absolute best!
Visit either Nutri-Sport location to pick up raspberry ketones and other fat loss or muscle gain supplements, where you want to go for results and not a sales pitch!
For information on personal training or coaching, email: ryan@nutrisportFPT.com
“Like” us on Facebook here
Nutri-Sport and Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515.331.2141
Nutri-Sport Altoona
1003 8th St SW, STE K in Altoona (next to Hairy’s Day Spa)
Altoona, IA 50009
515.266.2225
Results from IFPA Pro International
September 28, 2011 by Ryan Irwin · Leave a Comment
Last weekend was the climax of 18 weeks of dieting and year round training as I hit the stage for the IFPA Pro International in Kansas City. I knew going in that this would be one of the toughest contests I have been in and it didn’t disappoint.
There were 12 of us in the lightweight men class from all over the US and Canada. I weighed in at 151.5, which was 10lbs heavier than my last contest (July ’10) but I was still one of the lightest onstage. I was very pleased with this increase in mass (mainly in legs/back) which I attribute to my powerlifting training. However, my conditioning wasn’t as razor sharp as it needs to be to place at this level. There were a couple factors that attributed to this, which I recognize and will improve for next time (color being one of them).
I am now reverse dieting, slowing bringing my nutrient intake up to allow for my metabolism to increase without gaining a bunch of bodyfat. This actually requires more discipline than the regular diet in my opinion as the contest it will affect is a year away. However, champions are made in the off season (in fact one would say there is no “off season”).
A big thank you to my amazing wife, Mandee who I could do none of this without her love and support. Also to my training partners, Cody Nour and Mike Beiter, who push me past my limits and was there through all the workouts. Cindy McGuire at Hands On Sports Massage and Dr. Tyler Molstre at True Life Chiropractic, which both helped my recovery tremendously and kept me injury free. Finally, Scivation for all their support and supplementation on my journey.
My next goal is back to powerlifting. I am again going to be competing at the Raw Challenge at the Arnold Sport Festival in March of 2012, and will be doing the USAPL meet in Freemont, NE as a warm up in December. By staying strong through my contest prep, I am looking to smash my previous personal records (PRs) this year. You can follow my training blog here.
Below are some pictures of prejudging and finals, along with my posing routine.
Side intercostal
Front double bicep
Rear double bicep
Side chest
For questions on training, precontest coaching or meal planning, email ryan at: ryan@nutrisportfpt.com
Nutri-Sport and Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515.331.2141
Nutri-Sport East
4400 East University, Suite B (in the Lakeside Fitness building)
Pleasant Hill, IA 50327
515.266.2225
(soon to be at 1003 8th St SW, STE K in Altoona)
Monthly newsletter
July 7, 2011 by Ryan Irwin · Leave a Comment
Subject: New monthly group training program starting in July!
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Nutri-Sport | 9992 Swanson Blvd | Clive | IA | 50325
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Supplement research: Forskolin for fat loss
July 7, 2011 by Ryan Irwin · Leave a Comment
Looking for a new way to lose fat without getting jacked up on stimulants? Then Forskolin 50 by Primaforce is a great option to help burn stubborn bodyfat. Forskolin is a natural herb that is derived from the plant, Coleus forskohli.
Forskolin has been shown to decrease body fat by stimulating the enzyme adenylate cyclase, which results in increased cyclic adenosine monophosphate (cAMP) in cells. This increased cAMP in your cells results in broad range of physiological and biochemical effects including, prevents platelet aggregation, broncho-dilation, anti-glaucoma, reduces blood pressure, and reduces inflamation.
According to the article found at Vitamin Research Products, scientists at the Penn State University College of Medicine have found that many obese people have lower than normal cAMP production in their cells. Along with that a recent small study seemed to confirm this finding. In this study six overweight women took forskolin twice daily for eight weeks. At the end of those eight weeks, participants lost an average of ten pounds, and reduced their percentage body fat by almost 8%. Based on both of these findings indicate that forskolin may be a safe, effective adjunct to losing weight and maintaining a normal body composition especially for those with impaired cAMP production.
For more information on this product or other fat loss supplements, swing into either Nutri-Sport locations and one of our nutrition specialists will be happy to help you reach your full potential!
Forskolin
Nutri-Sport and Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515.331.2141
Nutri-Sport East
4400 East University, Suite B (in the Lakeside Fitness building)
Pleasant Hill, IA 50327
515.266.2225
New monthly Bodysculpting small group training program
June 28, 2011 by Ryan Irwin · Leave a Comment
As hundreds of clients have experienced, we have been offering Bodysculpting workouts at Nutri-Sport for a few years now. We are extremely excited to start open this small group training option up to even more individuals!
Our program is more like small group personal training than any other type of group fitness class out there so we have set it up as such. The sessions are now divided into months (verses weeks) and you can sign up month to month. We also have various time slots, 5AM, 6AM and noon on Mon/Wed/Fri and 7 PM on Tues/Thurs. Saturday is 7AM or 8AM. You can attend 4 of these sessions based on your schedule (and it is okay to make up at a different than normal time slot).
Bodysculpting is unlike any of the other “fitness challenges” out there. It really is more like personal training rather than group fitness. As the video below shows, it is small groups (no more than 10 people) and our trainers (who have college degrees in health plus certifications) lead the workouts. The training sessions are always different, focusing on all aspects of fitness to make it fun, challenging, but most important, effective on helping you look and feel your absolute best!
We want this to be a lifestyle change so one of the areas of focus are nutrition as well. At the beginning of the program, we educate participants what, when and why they should be eating. Throughout the month, we monitor their nutrition and make sure results are being achieved.
Contact us today to get into the upcoming month’s session before all the spots are filled!
Nutri-Sport and Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515.331.2141
Nutri-Sport East
4400 East University, Suite B (in the Lakeside Fitness building)
Pleasant Hill, IA 50327
515.266.2225
Supplement research: GPLC
June 24, 2011 by Ryan Irwin · Leave a Comment
When you train, it is blood flow that is the carrier of nutrients to the muscles for performance. This is also the case after your session and the focus switches to recovery. Optimizing blood flow is a desired outcome to enhance both aspects. A supplement that you can add to your stack that does this and more is GPLC.
GPLC is short for Glycine Propionyl-L-Carnitine (also known as GlycoCarn USP). Research published in the JISSN has shown that this oral Carnitine (an amino acid) increases the amount of Nitric Oxide production, which in turn increases blood flow to the muscles (see study here). Studies used 4.5 grams and levels peaked at 90 min. Most pre-workout formulas contain some GPLC but often not the fully effecitive dose. Thus supplmenting with additional GPLC is effective by combing with your pre workout formula pre workout. Be warned that it is a very tart taste and at best your pre workout will cover the flavor.
In addition to helping optimize your training, the GPLC increases the amount of fatty acids that can be transported and burned during exercise, thereby increasing fat utilization and bodyfat loss.
GPLC is also a great anti-oxidant so the benefits of post workout recovery is further enhanced with this factor. If you are looking to take your workouts up a level and want your pre-workout to reach it’s full potential, add some GPLC before your next training session.
Primaforce GPLC
Nutri-Sport & Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
515-331-2141
Nutri-Sport
4400 East University, Suite B (in the Lakeside Fitness building)
Pleasant Hill, IA 50327
515-266-2225
www.nutrisportfpt.com
Nutri-Sport research: HIIT cardio and Beta Alanine supplementation
March 17, 2011 by Ryan Irwin · Leave a Comment
In the never ending battle to lose body fat and increase muscle, studies are constantly being conducted to see what the most efficient ways to exercise are. Gone are the days where people had to spend hours on a treadmill to melt away the fat. One method of exercise growing in popularity is High Intensity Interval Training, or HIIT.
HIIT appeals to many people because it not only breaks the monotony of slow-paced cardio, but also because it takes a lot less time than steady-state cardio. The idea is to break your cardio session up into intervals of low intensity and high intensity exercise. This will continuously spike and lower your heart rate, tapping into different energy and fat-burning pathways. The benefits of HIIT training were seen in a study published in the Journal of Strength and Conditioning Research that was originally designed to test the effects of Beta-Alanine on endurance training. The study showed that no matter which group the test subjects were in (Beta-alanine, placebo, or controlled), every test subject gained lean mass and lost fat mass as a result of the interval training used in the study. Beta Alanine has been show to increase work capacity by reducing blood-lactate accumulation (that muscle burn we all know well) that in the long-run will increase training volume and greater gain. The study also suggested that HIIT may be an effective and time-efficient training method for increasing oxygen uptake. See the abstract here.
HIIT is a form of training that we include in many of our clients’ personal programs. If you are looking for a new form of training, or want to make the most of your valuable gym time, contact us for training and program details today!
Beta Alanine available at Nutri-Sport in powder or capsules
Nutri-Sport & Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
515-331-2141
Nutri-Sport
4400 East University, Suite B (in the Fitness World East building)
Pleasant Hill, IA 50327
515-266-2225
www.nutrisportfpt.com
Bodysculpting results, what it’s all about!
December 9, 2010 by Ryan Irwin · Leave a Comment
Any chance we get to brag up our clients we absolutely do!
We have mentioned Dee before but she has continued to progress. Since beginning our Bodysculpting program in March she has lost 78 pounds and reduced her bodyfat from 32.7% to 13.8%. Dee has also lost 27.75 inches around her hips and waist, reduced her thighs by 11 inches total.
In addition to making physical changes, her diet is improved considerably and we are working with her to continue to increase her metabolism and monitoring her intake with food logs.
Dee works out like a machine and is full of energy! We’ll stop rambling and let the pictures speak for themselves. If you or someone you know is interested in making positive life changes, please send them our way! Bodysculpting starts every 9 weeks.
Nutri-Sport & Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
515.331.2141
www.nutrisportfpt.com
