Fitness & Wellness

How To Lose Weight On A Low-Carb Diet

How To Lose Weight On A Low-Carb Diet

Published by on June 5, 2023 | Leave a response

Eating healthy should always be the top priority of people in San Antonio, TX, whether trying to lose weight or not. One question often asked is whether a low-carb diet can do both. The answer is a resounding yes. A low-carb diet is a simple solution, but you must follow some ground rules to keep it healthy. First, it’s low-carb, not a “no-carb diet.” People tend to forget that as they cut out all carbs, including healthy ones, from their diet.

It’s all about cutting sugar and processed foods.

Fruits and vegetables contain carbs, meat doesn’t. However, most fruits and vegetables aren’t a problem. Consider celery. Sure, it has carbs, but you can cut down to 20-50 carbs a day and still lose weight. Eating a cup of broccoli only adds 6 grams of carbohydrates, a cup of cooked green beans has 6 digestible carbs, a salad made with a cup of raw spinach with ½ cup of sliced red bell peppers has four carbs, and a serving of meat has zero. That’s only16 carbs, and it contains a powerhouse of nutrients. A chocolate frosted donut contains 30 grams of carbohydrates and it’s not nearly as filling.

How low can you go?

Not all low-carb diets are as restrictive as the one mentioned. That’s a keto-style diet designed to burn fat most efficiently. You can lose weight by cutting carbs without following the restrictive version of a low-carb diet. Just focus on healthier food options, skipping food you already know is unhealthy, like highly processed flour products, sugary treats, and fried foods. A medium order of french fries contains 47 carbs. That’s almost a full day of carbs on a strict low carb diet and half a day’s on a more lenient one, yet there is no nutritional value.

Combine a low-carb diet with exercise.

The body uses carbs for energy. The average diet has 35% of the calories from fat, 50% from carbohydrates, and just 15% from protein. By switching where the calories come from, you can create your own low-carb diet by changing the source of calories to healthier options and reducing the percentage of calories from carbs. Don’t cut fat from your diet. Healthy fat is vital for weight loss. Keep carbs in your diet for fiber. It helps reduce cholesterol levels, aids in preventing diabetes and insulin resistance, and keeps you feeling full longer.

  • Increasing protein in your diet to replace the carbs can help build muscle mass. Make the source a free-range, pastured option and you’ll boost levels of healthy CLA—conjugated linoleic acid, which helps reduce body fat.
  • Eliminating pasta and white bread from your diet can be a step toward a lower-carb diet, just as giving up foods with added sugar is. Highly processed bread has few if any benefits.
  • No matter what type of diet you use, your plate should be a rainbow of colors. Red, green, blue, and white fruits and vegetables should all be part of it. Each color represents different phytonutrients that help improve your health.
  • The theory behind a low-carb diet is that it forces the body to get calories elsewhere. When there are no carbs for quick energy, it starts burning body fat for energy.

For more information, contact us today at Iron Fit San Antonio

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Will Laxatives Help Me Lose More Weight?

Will Laxatives Help Me Lose More Weight?

Published by on May 25, 2023 | Leave a response

San Antonio, TX, pharmacies and grocery shelves, like those across America, sell a variety of laxatives. They help relieve constipation. Some people repurpose laxatives to lose more weight. The logic behind that decision is that pushing food through the digestive process faster and going more frequently, it can make losing weight an easy process. Most people do see a weight loss, but it’s only a water weight loss, not a true weight loss. That makes it ineffective in the long run. Depending on the type of laxative used, there can be a variety of safety issues, too.

The potential harm depends on the type of laxative used.

Laxatives are a broad category of substances, each working differently to improve bowel movements. Stimulants speed up the food in the digestive tract while bulk-forming laxatives soak up water and add bulk. Osmotic-style laxatives increase the water retained in the colon, which boosts the number of bowel movements. Stool softeners increase the water held in the stool, allowing it to pass easier. Saline laxatives draw water from the small intestines to work the same way. Finally, lubricant laxatives coat the surface of the excrement and the intestinal lining to make bowel movements easier.

Laxatives that pull water into the intestines, reduce the fluid in the body.

The types of laxatives that pull the water from the body to the bowels to make going easier are those most abused by people who use them for weight loss. It’s estimated that approximately 4% of people do this as a weight control method. If you take a laxative, you will lose weight, but it’s water weight that will return immediately when you rehydrate. Some people with eating disorders use laxatives after eating, hoping it will cause food to pass through their digestive tract without adding calories. It doesn’t and is not only an ineffective technique for permanent weight loss but dangerous.

Laxative abuse can cause dependency and other problems.

If you constantly use laxatives to stimulate bowel movements, one potential is dependency. That’s especially true if the laxative is a stimulant that promotes rapid movement through the intestines. A lot of anecdotal evidence is reported, but there are no studies to prove this is true. Abuse can lead to dehydration, which can also lead to an electrolyte imbalance.

  • Dehydration can lead to serious conditions, including fatigue, mental confusion, and rapid heart rate. It occurs when laxatives cause water to be pulled from other areas and sent into the intestines.
  • Laxative abuse can lead to muscle aches, fatigue, heart palpitations, organ damage, and confusion. It can lead to seizures or coma, primarily due to the electrolyte imbalance it causes.
  • People who use laxatives to help them lose weight often do so to look better. In the short term, people may lose a few pounds of water weight but look worse due to the effects of dehydration.
  • The body absorbs calories before they go through the large intestines, so laxatives won’t prevent that from happening. It will prevent the absorption of many minerals in the large intestines.

For more information, contact us today at Iron Fit San Antonio

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Health Benefits Of Chia Seeds

Health Benefits Of Chia Seeds

Published by on May 15, 2023 | Leave a response

During the holiday season, you’ll often hear the sing-song words, “chah-chah-chah-chia” blaring through the television speaker accompanied by a picture of a terra cotta head with a healthy growth of green or a small terra cotta animal with green shoots of fur. Chia seeds are beneficial for more than a novelty gift. When you include them in your diet, they can provide health benefits. The Aztec, Mayan, and Tarahumara warriors used them as their only food when traveling. A small amount carried in a pouch could feed them for days.

Chia seeds contain fiber, protein, omega-3 fatty acids, and vitamins.

Chia seeds are tiny and may not look like they pack much punch, but a small amount can fill you up, while also providing a wealth of nutrition. They also have anti-inflammatory and antioxidant properties. Just two tablespoons provide 8.7 grams of healthy fat, 4.7 grams of protein, and 11 grams of carbohydrates. The healthy fat includes 5 grams of ALA—alpha-linolenic acid—a heart-healthy fat. While there are 138 calories, the fat and protein make you feel full. Two tablespoons also provide 9 grams of fiber and a substantial amount of B1, B3, calcium, iron, magnesium, zinc, and phosphorus.

The ALA is heart-healthy and offers other benefits.

Much of the omega-3 in chia seeds is from ALA. ALA reduces inflammation throughout the body. It can help lower blood pressure and reduce the risk of cancer, heart disease, diabetes, and other inflammatory conditions. Inflammation even plays a role in weight gain, making it more difficult to lose weight. Chia seeds are higher in fiber, fat, and protein, so a small amount will keep you feeling full longer without adding extra calories. A six-month study using obese or overweight subjects showed including chia seeds in your diet could increase weight loss.

Chia seeds are easy to add to your diet.

You can use chia seeds to thicken soup instead of flour or corn starch. It boosts health benefits while providing a creamier texture. Chia drinks can be costly, but you can make your own. Combine water with chia seeds, then add juice or chopped fruit. Hydrate the chia seeds with fruit juice or flavored milk for another sweet treat that’s pudding-like, but healthier. Toss chia seeds into your smoothies. Grind them in a blender before adding and you’ll never know they’re in it, since chia seeds have to flavor on their own. You can also use ground chia seeds in bread, other baked goods, or breading for baked fish or meat.

  • The fiber in chia seeds can help stabilize blood sugar. That can help reduce the risk of insulin resistance, prediabetes, and type 2 diabetes. It improves insulin sensitivity if you already have insulin resistance.
  • The anti-inflammatory and antioxidant properties of chia seeds come from the caffeic acid they contain. It’s also found in turmeric, coffee, thyme, kale, and other healthy food. Besides reducing the risk of serious conditions, it can help prevent premature aging.
  • You can add chia seeds to your diet without drawbacks or adverse reactions, providing only healthy benefits.
  • Chia pudding is a sweet treat that will fill you up and keep you feeling full longer. Mix a tablespoon of chia seeds with ¼ cup of milk. Store in the refrigerator overnight. Add fresh fruit or a bit of honey to sweeten and nuts or coconut for flavor.

For more information, contact us today at Iron Fit San Antonio

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Should Babies Avoid Grains Before 12 Months?

Should Babies Avoid Grains Before 12 Months?

Published by on May 5, 2023 | Leave a response

Whether it’s advice from your best friend, mother, or mother-in-law, everyone has an opinion on what to feed babies before they’re 12 months old. Many people believe giving babies grains too early in life can create problems. It’s true that food allergies are increasing in children, but is that caused by introducing allergens too early or not? Top allergens, like eggs, peanuts, seafood, soy, tree nuts, milk, and wheat, could be caused by an early introduction, but studies have found they also might be prevented.

When does early introduction reduce the risk of allergies?

Breastfeeding babies tend to be more protected from the risk of all types of food allergies. Studies indicate that if a baby is breastfeeding, the best time to introduce a prominent allergen, like grains, is between 4 and 6 months. In breastfed babies of that age, it lowers the risk of developing an allergy. It’s not all about allergies when it comes to grains. It’s more about gluten intolerance and the digestibility of grains. One study focused solely on grains and found that introducing them late, after approximately 6 months, whether breastfeeding or not, increased the risk of a wheat allergy.

Food allergies and celiac disease are two different conditions.

Food allergies come from the body reacting to specific proteins in the food, such as gluten in wheat. Celiac disease is quite different. It is an autoimmune disorder that causes the small intestines to react because of gluten in grains and if not addressed, can cause permanent damage to the lining of the small intestines. Contrary to more common belief, two studies on babies from families with a history of celiac disease showed not only did early introduction not increase the risk of developing it, but if grain containing gluten were introduced between 4 and 6 months, it reduced the risk.

Giving babies grains before 12 months provides other benefits.

Most grains given to babies are enriched, which boosts the levels of thiamine, iron, riboflavin, and fiber. Some of these nutrients are found in other foods, but those foods aren’t nearly as palatable, like liver, and some babies won’t eat them. When introducing grains, choose products fortified with iron. Look for those with whole grains or whole grain flour, no sugar added, and low or no salt. Oatmeal, quinoa, and non-rice baby cereal are a few options.

  • If wheat is introduced between 5 to 7 months, the risk of developing a wheat allergy is the lowest, making it the best time to add grains to a baby’s diet.
  • Grains contain starch. Starch requires enzymes to digest. Babies have only a fraction of the enzyme compared to adults but start producing an adequate amount at about six months.
  • One reason babies that breastfeed have an easier time digesting food is that mother’s milk provides many of the enzymes necessary for digestion for up to 12 hours.
  • Based on all recent studies, avoiding grains before 12 months may be a mistake for mothers and unhealthy for babies. Offering babies a wide variety of grains dense with nutrients before 12 months is a good idea.

For more information, contact us today at Iron Fit San Antonio

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Is It Time To Invest In Your Health?

Is It Time To Invest In Your Health?

Published by on April 25, 2023 | Leave a response

There are many ways to invest. You can invest your money in a future purchase, income, or growth. You can invest your time and sometimes money in learning a new trade or getting a degree. Investments are for a better future, but that future also depends on good health. Without your health, no matter how much money you have or how smart you are, you won’t be able to enjoy the gains you made or even work.

Investing time into your health can be a good place to start.

Not everyone can afford the latest cutting-edge medical care, but everyone has an opportunity to control how they spend their time. By carving out an hour a day and focusing on being more active, you can extend not only the length of your life but its quality. A program of regular exercise can take as little as 75 minutes a week of intense exercise, or up to 300 minutes a week of moderate exercise. That’s just a fraction of the week’s 10, 080 minutes. You don’t have to do it all at once, either. Doing short 10-minute sessions several times a day proves beneficial.

Take time for yourself.

Taking time to relax, reduce stress and smell the roses along the way can make a difference in the quality and length of your life. Life is about the journey along the way, too. If you face a lot of stress, take time to learn meditation or other techniques to reduce stress. That exercise program is a start. Like most people, you probably have responsibilities to others, but you also have ones to yourself. Focusing on your needs isn’t selfish, it’s mandatory. You must be at your best to help others. You need mental clarity and focus to make your life and the lives of others better.

Invest in high-quality food.

Investing in high-quality food doesn’t necessarily mean you have to spend a lot of money. It might mean investing time in making meal plans and cooking at home, rather than going the “take-out” or “drive-through” route. You may even save both time and money by using a meal planning program that has menus, a grocery list, and recipes. When you cook a week’s worth of meals at one time, it’s faster than cooking every day. The rest of the week you simply heat and eat, making it quicker than purchased meals.

  • Invest time focusing on your posture. Your posture plays a role in your mental health, mental clarity, and health. Back pain, digestive issues, breathing difficulties, and headaches all can start with poor posture.
  • Regular exercise can reduce the risk of serious conditions, like diabetes or high blood pressure. It can improve your mood, prevent weight gain, improve energy and your sex life, and provide a social outlet.
  • Invest in time management. Take time to prioritize the important things in life and learn to accept that some things need to be put on the back burner for a while. Allocating your time should be a high priority.
  • Invest in your health by making time for family and friends. Studies show that people who have a rich social life also have better health and live a longer, more productive life.

For more information, contact us today at Iron Fit San Antonio

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Pantry Essentials For A Healthy Home

Pantry Essentials For A Healthy Home

Published by on April 15, 2023 | Leave a response

When the snow and ice storms hit San Antonio, TX, it was just another reminder to each citizen to keep their pantry, filled with essentials. If you’re trapped in your home for a week, do you have enough food to keep you and/or your family fed? How healthy is your stash? Having a full stock of healthy foods also helps you eat healthier because you’ll be more likely to use these for meals.

Lentils and dried beans have been staples for thousands of years.

If you know a prepper, you probably realize how important they are in the event of a disaster. Dried beans keep for approximately 10-years when carefully stored. Dried beans aren’t a go-to item if you need something to eat immediately, but canned beans can be a good source of protein and very quick to prepare. Beans are high in zinc, iron, potassium, fiber and folate, while low in fat. They’re relatively inexpensive and a lower cost source of protein.

Nuts, seeds, and whole grains are also easy to store.

This category fits everything from quinoa and brown rice to walnuts. They have a longer shelf life when stored properly. You can even freeze nuts in wide-mouth Mason jars to extend their useful lifespan from four months to up to two years. Do you want to make a gelatin dessert healthier? Toss in some fruit, celery (for the crunch), and walnuts. If nuts are staples in your cupboard, you’ll always be prepared. Whole grains can provide the basics for bread. You can sprout it or put it in a food processor or blender. When frozen, whole grain can last up to a year. The latest craze is making whole grain, sprouted, or Ezekiel bread. Once you make it at home, you’ll never opt for the store-bought type.

Fresh fruits and vegetables taste delicious, but they don’t have a long shelf life.

If you’re stocking your pantry or freezer, canned or frozen fruits and vegetables are good choices. Even though the fresher fruits and vegetables taste delicious, especially if you just picked them off the vine, they don’t keep very long. Having canned or frozen options in your pantry will provide the necessary nutrients for a side dish, soup, or casserole. Frozen or canned tomatoes may not be good for a salad, but they make delicious chili and pasta sauce.

  • Proper storage extends the shelf life of some fresh vegetables and fruit. Winter squash, such as spaghetti squash, onions, beets, garlic, potatoes, and apples keep for quite a while in a cool place.
  • Keep yogurt in the fridge as a substitute for sour cream or for an instant dessert when combined with fresh fruit and nuts. It has a shelf life of three weeks when stored properly.
  • Herbs, spices and vinegar should be on your list of staples. Vinegar can mean all types of vinegar, including apple cider, wine, balsamic and distilled vinegar, which is good for household cleaning and disinfecting.
  • Other staples include healthy oils, like coconut oil, frozen meat, poultry or fish, fermented foods, and eggs. You can keep frozen meat for up to a year and frozen fish, for up to five months. You can even freeze eggs to extend their shelf life.

For more information, contact us today at Iron Fit San Antonio

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The Importance Of Balance

The Importance Of Balance

Published by on April 5, 2023 | Leave a response

Staying fit means working on issues of strength, endurance, and flexibility, but it also means having good balance. It’s one of the types of fitness often overlooked. While many exercises to build other types of fitness, like strength or flexibility, also build balance. Identifying the importance of balance and focusing on exercises to improve it can be particularly important, especially as you age. Most exercises for other types of training provide some balanced training and are adequate unless there’s a special need.

Having good balance can be particularly important the older you are.

You need good balance to do almost all daily activities, like walking, going up the stairs and even getting up out of a chair. Falls can be debilitating, particularly for seniors and focusing on improving balance can be a huge benefit. People who are grossly obese may lose their balance. It occurs because weight isn’t always evenly distributed. Just imagine suddenly moving and falling. It could be disastrous, not to mention embarrassing, too. How do you know if you need to work on balance? There are balanced exercises you can try.

Stand still to test your balance.

There are many ways to test your balance, from standing on one foot like a stork to walking with one foot in front of the other like a sobriety test. One excellent way to test your balance is simply by standing still. It is harder than it sounds. Stand with feet next to each other, then put one foot in front of the other, heel to toe. Instead of doing the other foot in a walking motion, hold that pose for 30 seconds. If that’s too easy for you, close your eyes as you maintain the position. It’s definitely hard to do.

Some balance exercises are simple.

Stand at attention and lift one leg, bending it at a 90-degree angle at the hip and knee. Hold that position for 30 seconds then alternate legs, lifting the opposite knee. As you improve your balance, close your eyes and do this exercise. If you think you have conquered balance issues, try one more challenge. Do a squat on one leg with the other leg pointed straight out in front. Raise and lower yourself, maintaining balance on that leg, then switch to the other leg and do it again. You’ll probably find it’s easier on one side than it is on the other.

  • If you do find you need to work on balance, you should focus on it at least three times per week or more. Some good forms of balance exercises for seniors include Tai Chi and lower body strength training.
  • Balance requires good proprioception—your sense of the body’s location, movements, and actions or body awareness. You can develop that by focusing on each muscle when you workout. Closing your eyes and visualizing each muscle movement helps.
  • Your core muscles are for maintaining balance. When you increase your balance, you’ll also be strengthening those muscles, which include your glutes and abs. As an extra benefit, you’ll get a more chiseled appearance.
  • Besides seniors and those with poor coordination, people with back problems or arthritis can benefit from balance training. More recently, balance training has become an important part of treatment for those with MS.

For more information, contact us today at Iron Fit San Antonio

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Focus On Small Goals

Focus On Small Goals

Published by on March 25, 2023 | Leave a response

Who doesn’t love a big goal? It can get your juices flowing. Big goals take time, and that extra time can destroy motivation. If you have a big goal, break it down into smaller, easier-to-achieve goals and focus on the small goals, crossing them off your list of achievements, one by one. Every great journey begins with the first step and smaller goals are not only that step, but every step after it. The best thing about having small goals is not just achieving them, but also surpassing them.

Don’t let your goal overwhelm you.

Big goals are exciting, but that excitement only lasts a short time. Then those same goals become intimidating and daunting. If you need to lose 100 pounds, it sounds almost impossible. However, if you break it down into 2 pounds a week over 50 weeks, it doesn’t sound so bad. Instead of focusing on the 100 pounds, you focus on losing the two pounds. It gives that boost of confidence you need.

Maybe you’re not overwhelmed by big goals, but you are impatient.

Some people love both big goals and the challenge they offer, but don’t have the patience or motivation for the long path ahead. Instead of saying I will lose 100 pounds, with no other guidance, breaking the big goal down to smaller goals with a quicker timeline, can help keep people motivated and ensure progress. After all, without a time set to achieve that goal, success always comes tomorrow, but tomorrow never comes. You need a specific time frame for any plan to work and some quick gratification.

No matter how big or small your goal, it is still exciting to achieve it.

If a toddler is taking his or her first steps, you don’t say anything disparaging because you can walk a mile with ease. No, you applaud that child, marvel at the accomplishment, and give it special attention because he or she has started on the road to moving freely. Treat yourself with the same respect. Just like the toddler, you’re making progress. Make a big chart to show the weight goal you have each week and give yourself a check mark when you achieve that week’s goal. Remember the stickers you got in elementary school? They were simple, just like the checkmark, but motivating.

  • Make initial goals easier to reach if you’ve never exercised previously. That way you can crush those goals and boost your morale and confidence. As you progress, you can increase the level of difficulty to challenge yourself.
  • Start with a point of reference. Weigh yourself, take your measurements, and write down the exercises and number of reps. Do that every time you workout. You’ll be able to see the progress you made just by taking small steps.
  • Never compare yourself to anyone else. Always use your initial point as a reference. Everyone is different and has different starting points and goals. Your job is to achieve your goals, not theirs.
  • If you aren’t sure where to start, at Iron Fit, we can help. We’ll help you make big achievable goals and break them down into smaller ones you can achieve quickly. We’ll provide the tools to help you achieve them.

For more information, contact us today at Iron Fit San Antonio

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Feel Your Best This Year!

Feel Your Best This Year!

Published by on March 15, 2023 | Leave a response

If you’ve felt out-of-sorts for quite a while, maybe you just need to make some changes in your life to feel your best. Rather than looking at it as something you HAVE to do, make it something that you WANT to do for yourself. It’s all about mindset. You deserve to be healthy and you deserve to feel good. Look at the time you spend exercising and planning healthy meals as an indulgence that you’ve earned. Luckily, you don’t have to empty your bank account for this indulgence. You just have to make smarter decisions about food and schedule a time each day to workout.

A great body starts in the kitchen.

You can’t out-exercise a bad diet, so focusing on your diet should be at the top of the list. Start by cutting out food with added sugar and highly processed food. Start by using a journal to identify when you consume those foods. If you buy a couple of candy bars a day from convenience stores or the office vending machine, make sure you pack healthy snacks, like fruit, for the day. Switch from sugary sodas of coffee with added syrups, cream and sugar, to water.

The body was created to do hard work.

If you never move, do hard physical labor or workout, you’ll rust out. The body does not wear out when treated properly. That doesn’t mean you do intense workouts for hours every day. That is counterproductive and can cause muscle mass to waste. It simply means you need to do something physical each day, whether it’s walking for an hour or working out at the gym. When you workout at the gym and have guidance, you’ll work all muscles and achieve flexibility, strength, endurance and balance.

Cut out stress and be cool.

There are a lot of insignificant stressors that can make you lose your temper and stew for hours. That guy that cut you off on the highway, the rude sales clerk or the angry boss that blames you for his mistakes are all examples. You can’t control those who deliver stress, but you can control how you deal with it. Learn ways to eliminate that stress and mellow out, whether it’s breathing techniques, mental gymnastics or meditation. Exercise helps control stress, too.

  • Certain foods can add to your stress, like sugar. However, some foods reduce inflammation and stress on the body. Food high in B vitamins, magnesium,omega3 fatty acids, and protein
  • Get adequate sleep. When you have enough sleep, the whole day goes better and your body is less stressed. Your body heals and deals with conflicts when you sleep. Set a sleep schedule to help you develop that healthy habit.
  • Make it a habit to carry a bottle of water and hydrate frequently. Drinking more water can help you lose weight. It also will help you become more alert and energized if you suffer from mild dehydration.
  • Give up negative habits that affect your health like smoking, abuse of drugs or alcohol. If you have a sedentary job or spend the weekend binge-watching videos, get up once an hour and move around or exercise.

For more information, contact us today at Iron Fit San Antonio

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What Is Calisthenics?

What Is Calisthenics?

Published by on March 5, 2023 | Leave a response

At Iron Fit in San Antonio, TX, we focus on clients and ways to help them get fitter faster. One type of exercise that’s often used requires no equipment, but it does require knowing the proper form and how to organize the workouts to be the most effective. It’s the ancient art of calisthenics. Between 600 and 400 BC, Spartan soldiers used calisthenics. The word calisthenics is derived from two Greek words that mean beauty and strength. Around 550 BC, Chinese Shaolin Monks began practicing it to develop the strength to fight off looters and robbers. It has a long history in major military training.

Calisthenics doesn’t require equipment, since it uses body weight and gravity.

Building muscle tissue with calisthenics is not different than lifting weights, which also use the force of gravity. However, the weight you are lifting is your body weight. Building muscle requires three things, a stimulus to build muscle, recovery and adaptation. The stimulus in this case is the resistance against gravity. You also need a recovery time to allow muscle microtears to heal and when it heals, the muscle becomes stronger and adapts. At that point, you need to find a new stimulus to boost strength and muscle-building further.

Like any form of exercise, consistency is the key.

If you only do bodyweight, or any other type of exercise, once in a while, you won’t see any progress. You can’t catch up on the missed sessions and try to do three hour-long sessions at once. You could be setting yourself up for an injury if you push too hard. You also need to find the number of repetitions that will challenge you, but won’t be so hard you can’t finish. For people just starting an exercise program, the number will vary, but many find that 6-12 repetitions hard to do.

Your body should be getting stronger.

As you continue to work out and get stronger, you’ll also find your bodyweight workouts are getting easier. It isn’t because of weight loss that makes you lighter, but due to increased strength. That’s when you switch up your workout and increase repetitions and sets. No matter what type of calisthenics or other forms of exercise you do, before starting, first check with your healthcare professional.

  • To get the maximum benefit from any workout, use compound calisthenic exercises. Compound exercises work several muscles and joints on a variety of different planes.
  • Eating healthy and getting adequate calories and macronutrients is also important when building muscle tissue. A pre and post-workout snack consisting of protein and carbs aids muscle-building and speeds recovery.
  • Focus on allowing your muscles to heal between sessions. Healing requires between 48 and 72 hours. You can still do calisthenics between 3 and 5 times a week, as long as you vary your workout to different areas of the body and rest the muscles you worked a day or two previously.
  • Always warm up before doing any workout. While some bodyweight exercises improve flexibility, including specific flexibility workouts can improve your workout. Doing circuit training adds cardio.

For more information, contact us today at Iron Fit San Antonio

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