Category Archives: DRS LOGIC

NEW METHODS OF DRS TRAINING

The Science Behind DRS Circuits :

The science behind DRS(Dynamic Recondition System)-C  is complex, but I will try my best to break it down. When you train in the presence of enough oxygen (such as walking, light jog etc), the body will use the aerobic pathway to provide the energy it requires. When your body can no longer receive enough oxygen it then switches to a different pathway called the anaerobic pathway. In terms of DRS training (and for fat burning) this concept is key. When you work in the anaerobic pathway, such as during sprints, you begin to increase your ‘resting metabolic rate’. Your RMR is the amount of energy you use at rest, therefore the higher this is the better. This occurs by an increase in the EPOC effect (Excess Post Exercise Oxygen Consumption). Think of this as the after burn from an intense exercise session.

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EPOC (Excess Post Exercise Oxygen Consumption)

Boosting the EPOC effect of exercise also has the added ability that it heightens our V02 Max. This is the amount of oxygen our body can use (ml) in one minute, per kilogram of body weight (ml/lg/min). Increasing the VO2 Max, you can therefore intake and process more oxygen, leading to enhanced performance.

Post DRS Fat Burning

DRS training doesn’t use much fat for fuel during the session (prodominantly glycogen), however afterwards, the metabolism remains high as the body begins to use fat as fuel. Post DRS, the body tries to revert back to its pre-workout state of using both glucose and fat as energy sources; however, to restore the now depleted glycogen stores, the body must conserve whatever glucose/ glycogen that remain, and to do this it means that the energy source must come from fat. This can lead to an elevated caloric expenditure for around 14-15 hours AFTER you have finished DRS training. With LISS (low intensity steady state) cardio, you lose this affect almost as soon as you are done.

DRS  Workouts

When it comes to DRS, my preferred choice is to get outside and do more body weight workout than using machines. I have researched,applied and included several DRS Training workouts.

Wide range of DRS workouts available at FiiTNESS PLUS

 

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Source: fiitnessplus.com

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REFEED – REACHING FAT LOSS GOALS

Feeling tired, hungry and the sensation of ‘hitting a wall’ when it comes to fat loss is extremely common. How individuals control these situations during the dieting process is what will determine the results.

As a common fact, we need to be in a calorie deficit in order to lose weight. This means the aim is to consume fewer calories than our body burns when trying to lose weight. Doing this ensures the body will utilise some body fat for energy, making up this ‘deficit’. Although these can be prevented, there are downsides to this method. Muscle mass may be burned to provide fuel, the body also increases its ability to store fat in readiness for when food is available again and appetite is heightened to drive behaviour for finding food.

What is a Refeed?

A refeed, when done properly, will be very beneficial for you. You may see people post pictures of pizza and writing ‘refeed day’; however please not that a pizza is simply a cheat meal, not a refeed. The reason a ‘cheat meal’ is often avoided when on a fat loss diet is due to Leptin, a hormone found in the body. Leptin’s main function in the body is to play a vital role in regulating hunger, food intake and energy expenditure. Think of Leptin as the mother of fat burning. If leptin levels fall, our metabolism slows down and we crave the foods we had before we started the diet, which in-tern counteracts everything we are working towards to reach our fat loss goals. A refeed will boost leptin levels back up which will result in a reduction of cravings as well as helping to continue the process of burning fat.

How to Refeed

The first thing to consider is your refeed frequency. Meal timing can be the key to keeping your metabolism firing. If you are a Mesomorph (someone with a compact and muscular build) you should eat every 2.5 – 3.5 hours. An Ectomorph (someone with a lean and delicate build) should eat every 2 – 3 hours and an Endomorph (someone with a soft round build and a high proportion of fat tissue) eat every 3.5 – 5 hours. Individuals who are below 10% body fat should incorporate refeeds two times per week. If you carry 10-15% body fat, refeed every 6-12 days and if you are above 15%, refeeding will not need to be done more than once every 12-14 days. As your body fat decreases, the more frequent refeeds should become.

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When is the Best Time to Have a Refeed?

1) Refeed on the day you burn the most calories. The majority of individuals expend the most amount of energy on leg day, as this is the day when you recruit most muscle fibers in order to perform an exercise such as a squat.

2) The day you train your weakest body part, this will help push yourself to the max which in return can help growth in the muscle, as refeeding will not only raise leptin levels, but will also be anabolic.

More refeed tips:

When refeeding, it is vital to keep fat intake as low as possible as high insulin levels will increase dietary fat transport into adipose tissue. Reduce your protein intake to 1g/lb bodyweight. Consume as little fructose as possible as fructose, as well as dietary fat does not have an impact on leptin levels. When refeeding, you can actually increase calories to maintenance level or even go above by 20-50% if you are an ectomorph. Increase carbs by at least 50-100% (endomorphs stay on the low end, while ectomorphs should stay on the high end) over your daily normaldiet levels.

Men, when you increase leptin levels you will be increasing liver glycogen from all of the carbohydrates consumed, this will therefore increase testosterone, while reducing cortisol (the muscle breakdown hormone). Ladies, you should be refeeding on a regular basis to make sure a stoppage in reproduction hormones doesn’t occur, as this can be the case when lepton levels drop low enough.

What Does a Refeed Look Like?

Remember, refeeding is your time to cram in some much needed carbohydrates. You can include some of your more desired foods in the refeed, after all, this is not only going to help you boost the fat burning process but it can also release you from the restraints you feel during the dieting process. It would be best to eat good carbohydrate sources such as oats,brown rice, or sweet potatoes (the lower GI, the better). These refeed days are a really good time to monitor how your body reacts to certain carbohydrates and what works best for you. White rice may be your favourite choice of carbohydrate, however you may feel bloated after consuming. What works for someone else may not work for you, so it is best to trial and note what works and what doesn’t.

Conclusion

In a nut shell – calculate your refeeds and watch the fat burn off. Don’t let yourself hit a wall in your fat loss goals, try this method and make a note your results. Train smart, eat smart.

 Source: fiitnessplus.com
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Beginners Guide On How To Perform A Correct Push Up

Push ups are one of the best exercises ever invented. A correct push up requires zero equipment, builds strength in all of the right places, has hundreds of variations to keep things fresh, and is easily quantifiable so keeping track of progression is a breeze.

When it comes to push ups, your form is crucial. Each push up needs to be done perfectly so that your total reps measured from workout to workout are on equal footing. If you did thirty perfect push ups two days ago, and then today you did sixty push ups by only going down halfway, sticking your ass up in the air, etc., it’s absolutely impossible to tell if you got any stronger.

How To Perform A Correct Push Up

When down on the ground, set your hands at a distance that is slightly wider than shoulder-width apart. Depending on your strength and experience, your hands should be angled in a way that feels comfortable to you. You can turn your hands inwards slightly if it’s less stressful on your wrists, or you can do your push ups on your knuckles (as long as you’re on a semi-soft surface like grass or carpet.

Your feet should be set up in a way that feels right and comfortable to you. For some, that might be shoulder width apart. For others, it might be that the feet are touching.  Generally speaking, the wider apart your feet, the more stable you’ll be for your push ups.

Think of your body as one giant straight line – from the top of your head down through your heels. Your butt shouldn’t be sticking way up in the air or sagging.

If you have a problem getting the proper form with your body, try this: clench your butt, and then tighten your abs. Your core will be engaged, and your body should be in that straight line. If you’ve been doing push ups incorrectly, this might be a big change for you.

Your head should be looking slightly ahead of you, not straight down. I read somewhere that said “if you’re doing them right, your chin should be the first part of your head to touch the floor, not your nose.” Looking up helps you keep your body in line, but feel free to look down if that helps you concentrate more.

At the top of your push up, your arms should be straight and supporting your weight. You’re now ready to do a push up.

Alright, now that you’re actually all set up and eager to begin, let’s get you through one repetition. Remember that good form is crucial, so keep your focus through each movement and start to set good habits.

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How To Complete A Repetition

With your arms straight, butt clenched, and abs braced, steadily lower yourself until your elbows are at a 90 degree angle or smaller. Depending on your level of experience, age, and flexibility, 90 degrees might be the lowest you’re able to go. Personally, I like to go down until my chest (not my face), hits the floor.  That way, I know I’m going the same distance each and every time.

Try not to let your elbows go flying way out with each repetition. Keep them relatively close to your body, and keep note of when they start to fly out when you get tired.

Once your chest touches the floor (or your arms go down to a 90 degree angle), pause slightly and then explode back up until you’re back in the same position.

Congratulations, you just did a correct push up. Do as many as you can until you start to feel your form slip (even slightly); you are done for that set. Ten good push ups and 5 crappy ones are tough to quantify against eleven good push ups. If you can only do ten of something, write down your results and aim for 11 next time. Perfect form allows you to keep track of your improvements week over week.

Source : fiitnessplus.com

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How To Perform A Correct Squat For Better Results

It is saying the best way to get a nice, round butt is doing squats, and it’s true. Today I will share with you some tips on how to perform a correct squat, starting from the set up, the squat and up again.

There are 3 essential steps in performing a squat: starting position, the squat and the stand up. So let’s see what things should we take into consideration if we want to perform a correct squat.

3 Steps To A Correct Squat

1. The first thing we need to know when performing a squat is the starting position. If you want to do it by the book, keep in mind these tips:

  • stand straight;
  • keep your feet a little bit wider than hip width apart;
  • put your toes out slightly;
  • keep your back straight and your chest open;
  • bring your hands together at your chest level, in front of you.

2. Now what you have to do is to squat down and to be careful to fulfill these steps:

  • squeeze your abs to go down;
  • think about sitting on a chair;
  • as you squat down you should slightly look up;
  • don’t lock your knees in, they need to move in a straight line with your toes;
  • your knees should not be over your toes.

3. The last step in performing a correct squat is to stand up to the starting position. For this to happen you need to:

  • squeeze your glutes and hamstrings to pull yourself back up;
  • keep your look slightly up.
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Tip: If you want to work more on your butt than on your thighs, just keep your toes parallel and pointing forward.

If you perform a correct squat you not only work on your glutes, but on your core and thighs too. Squats are great for all of you athletes out there, runners, or if you just want to straighten up those legs. And of course if you wanna perk up your booty then a squat is the best way to do that. I mean a CORRECT SQUAT is the best way to do it!

Source : fiitnessplus.com

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Change Is The Key Of Getting Lean And Healthy

Either you’re a male or you’re a female, getting lean it’s all just a matter of things done more often and things done less, or even avoided permanently. So to reach a healthy level of body fat percentage, to get a firm butt, a six pack abs and a rock solid body, you’ll probably need to do more stuff than you already are.

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Things To Do More For Getting Lean

Getting lean it’s not an easy process, but as long as you follow these tips, the sky is the limit (and I’m not talking about Emily Skye):

Things To Do Less For Getting Lean

Because there are so many unhealthy temptations in our social life, getting lean is not just about what to do, but more of what to do less, or what to avoid. Here are a few tips you need to consider:

  • Avoid drinks like alcohol, high-calorie coffee or any other high-calorie beverages;
  • Eat less processed foods;
  • Skip dessert;
  • Avoid eating from other reasons than hunger (you also eat when you’re bored, stressed, thirsty etc).

If you’re ready to make these adjustments, you’re ready not just to change, but to progress. You’ll improve your mood, sleep quality, overall health, physical appearance and so forth. There’s nothing else worth to compromise for, than your own health.

But if you decide these changes aren’t worth making, that’s fine. Just remember one thing:

You can not become what you want by remaining what you are.

In the end, getting lean is more of changing your habits and lifestyle, than dieting. But if you add a truly healthy diet  to these small adjustments, you might reach even less than 10% body fat. Stay fit!

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Source: fiitnessplus.com

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COMBINING CARDIO AND WEIGHT TRAINING TO ENHANCE FAT LOSS

It is a fact that the most important part of any fat loss programme is diet. However, balancing a sensible focused diet with an appropriate exercise and supplement regime will greatly improve the results and decrease the time it takes to achieve your goals. Research demonstrates that combining diet with resistance training (weight training) and cardio is the most effective way to burn fat. This article will address the fundamental factors that will help you to use weight training and cardio to achieve your fat burning goals. The method of training is suitable for both men and women regardless of their body composition goals – large and muscular or lean and toned. This is because the end results of this type of training are entirely dependent upon nutrition. Simply put, if you do not eat big you will not get big!

How To Weight Train for Fat Loss

Research suggests that alternating between light and heavy weight training will help improve fat loss. Light weight training refers to training with a weight that you can manage around 12-15 repetitions of an exercise before your technique starts to deteriorate with rest periods of approximately 90 seconds between sets. Heavy weight training refers to training with a weight that you can manage around 4-6 repetitions before your technique starts to deteriorate with approximately 180 seconds rest between sets. Both of these types of weight training help to achieve fat loss in different ways – hence the necessity to alternate between the two for maximal effect. Light weight, high repetition and low rest period training will increase the heart rate during exercise and heavier weight, lower repetition training will increase your resisting metabolic rate, amongst other benefits. Combining both types of weight training will ensure you are a fat burning furnace around the clock – not only when you are in the gym.

Cardio and Fat Loss

There are other articles on here that address the benefits of steady rate cardio vs HIIT cardio and the benfeits of Fasted State cardio vs Food-fuelled cardio – so if you would like to know more I would direct your reading towards these. However, as a basic rule of thumb it is helpful to remember that the amount of calories burnt is a direct relation to the distance covered during exercise regardless of speed. However, calories burnt whilst exercising is not the same thing as total fat loss. It is for these reasons that research suggests HIIT is the most conducive means of cardio for fat loss.

Supplements and Fat Loss

There are many supplements that help with fat loss and body composition. In relation to the basic core supplements that will be most impactful for fat loss it is recommended that you look for those that either help facilitate greater exercise output during training or those that improve recovery afterwards. Therefore, four highly recommended supplements are:

  1. Whey Protein: 25-35 grams of protein upon waking and before and after exercise training.
  2. Caffeine: 30-60 minutes before cardio (200-400mg) and before weights (200-600mg).
  3. Green Tea Extract: Combined with Caffeine – (500-1000mg per dose).
  4. Glutamine: 5-10 grams upon waking, before and after exercise and before bed.

Fat Loss Summary

  • Combine weight training and cardio for greatest fat loss outcomes.
  • Choose HIIT Cardio for Fat Loss.
  • Results are a product of a good diet and exercise effort.
  • Use supplements that help boost exercise or recovery to improve results.

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Source: fiitnessplus.com

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COFFEE VS. TEA – WHAT HAS BETTER HEALTH BENEFITS

The vast majority of us drink some sort of caffeinated beverage. In fact, 90% of people in the world use caffeine in one form or another. 80% of Indian adults consume caffeine every day – the average adult has an intake of 200 mg per day, the amount in two 5-ounce cups of coffee or four sodas. Coffee and tea are two of the most popular caffeinated beverages in the world. Each offer an array of health benefits but which one is truly better for you?

ENERGY

It takes about 10 minutes for your body to feel caffeine’s effects. Caffeine makes your body release hormones that keep you active and awake, boosting your heart rate and blood pressure. On average, coffee contains double the amount of caffeine as tea. One 8 oz. cup of tea averages anywhere from 14 to 61 mg of caffeine while there is at least 95 grams of caffeine in an 8 oz. cup of coffee.

What is Better: Coffee

GENERAL HEALTH

A study published in The New England Journal of Medicine found that among older adults, those who drank coffee (caffeinated or decaf) had a lower risk of dying from diabetes, heart disease, respiratory disease, and other medical complications than non-coffee drinkers. Men who drank 2 to 3 cups a day had a 10 percent chance of outliving those who drank no coffee, while women had a 13 percent advantage. Many of us look at coffee just as a vehicle to get caffeine into our body, but we forget that the coffee bean itself has tons of different compounds and antioxidants. Coffee contains a good amount of vitamins and minerals. It is also the biggest source of antioxidants in the modern diet. While both coffee and tea are high in antioxidants that help neutralize harmful free radicals in our bodies, there are more antioxidants in a cup of coffee than in a cup of tea.

Tea also contains many health benefits, especially green tea. Green tea doesn’t oxidize (which is how black and oolong teas are made), so it contains more health-boosting antioxidants called catechins—especially the cancer fighter epigallocatechin-3-gallate (EGCG). EGCG is an antioxidant that recharges the white blood cells that prevent viruses from reactivating.

What is Better: Both

WEIGHT LOSS

The caffeine content found in coffee and tea gives you that much needed energy boost so you can have a more vigorous workout, resulting in more calories burned. In addition, consuming caffeine jumpstarts the process of lipolysis, which is when your body releases free fatty acids into the bloodstream. This occurs when your body is breaking down your fat stores to convert it into energy. In other words, caffeine can increase your metabolism and help you burn more fat. Caffeine has also been shown to slightly reduce appetite. However, drinking green tea daily could trim about an inch off your waistline in 12 weeks, according to a recent American Journal of Clinical Nutrition review. That’s because EGCG and caffeine in green tea can help shrink fat cells and makes muscle cells more active.

What is Better: Tea

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MUSCLE GROWTH

While tea may be better for weight loss and burning fat, coffee is the winner when it comes to packing on lean muscle due to its higher caffeine content. Caffeine can stimulate your muscles and help you push through more reps. Researchers from the University of Nebraska-Lincoln reported that weight-trained men who drank coffee one hour before working out raised the number of repetitions they could complete on the bench press. In another study, they also reported that taking caffeine before a workout session allowed them to lift 5 more pounds than normal on the bench press.

What is Better: Coffee

BETTER MOOD

Coffee is more known to give you energy while tea has been linked to calming your nerves, which is due to the L-theanine found in tea. L-theanine is an amino acid responsible for increasing alpha brain wave activity, which promotes relaxation and decreased anxiety. In fact, according to a recent study published in the European Journal of Applied Physiology, tea drinkers experienced a decreased heart rate simply by smelling their tea.

What is Better: Tea

CONCLUSION

As you can see, both coffee and tea offer a range of health benefits and provide different types of better benefits from one another. While I don’t recommend drinking coffee and tea at all times of the day due to its caffeine content, a few cups a day is perfectly fine and may offer some real good health benefits. You should have no more than 400 milligrams of caffeine a day to really reap the true benefits of these beverages. If you are sensitive to caffeine intake then stick with decaff. You can still get many of those same health benefits from decaffeinated beverages. So enjoy your beverage and remember to take your coffee breaks or meditative tea breaks every so often; humans have been doing it for thousands of years.

Source: fiitnessplus.com

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REASONS YOU SHOULD BE TAKING ZMA

ZMA is a blend of the minerals Zinc, Magnesium along with Vitamin B6. ZMA is an important supplement for people in training as increased levels of physical activity can result in levels of these particular vitamins and minerals decreasing. ZMA therefore helps boost protein synthesis and the production of hormones which in turns aids muscle building. Below are five reasons why you should be taking ZMA.

ZMA Helps Increase Your Gains

Maybe fairly obvious but the Vitamins and Minerals found in ZMA act as a powerful aid in your quest to build muscle mass. No matter what form of physical exercise you are engaging in, ZMA is a powerful aid. ZMA helps boost hormone levels and in turn boosts performance. ZMA also works powerfully in conjunction with compound movements which have also been shown to help boost testosterone levels.

ZMA Can Help Boost Sleep

Users of ZMA have reported better night’s sleep, and feeling more rested after waking, when taking ZMA before bed. ZMA can also prove more effective when taking before bed as this is the period during which hormone production is at its highest and muscles recuperate and repair. Therefore taking ZMA before bed allows your body to receive all the essential nutrients necessary for helping to build muscle when they are most needed.

ZMA is Beneficial for Women

As women also have t-hormones the benefits of ZMA can be enjoyed across the gender lines. ZMA is a particularly powerful supplement for female bodybuilders and performance athletes.

ZMA Boosts Sex Drive and Mood

As ZMA can help boost t-levels, it can in turn help to boost your sex drive. Low t-levels have also been linked to a lack of energy and lethargy therefore potentially making ZMA a powerful mood booster. Users of ZMA often boast increased moods and energy levels as well as increased sex drive.

ZMA Is Completely Natural

All of the ingredients found in ZMA are naturally occurring. ZMA is simply just a way of boosting your bodies intake of these nutrients essential to muscle building.

Source: fiitnessplus.com

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15 Interesting Fitness Facts

1. It takes 70 muscles to speak a single word.
2. Your body has more than 650 muscles.
3. What is your body’s strongest muscle? It’s your heart – which beats approximately 100,000 times per day. That means that in just 10 days, your heart beats one million times. If you do sustained, intense exercise daily, you’ll reach a million even more quickly.
4. People who cross-train with a variety of exercise are more fit and less injury-prone than those who exercise using only one or two exercise modalities.
5. Visualization can help to improve your workout. By visualizing yourself completing the exercise before you actually perform it, then you will be able to perform the exercise with more intensity and effectiveness.
6. If you had every single muscle in your body work together at the same time, you could lift about 50,000 pounds.
7. If you are not a regular exerciser, by the time you are 65 you may experience as much as an 80% decrease in your muscle strength.
8. By the time you have reached old age, you will have walked approximately 70,000 miles.
9. Walking either in water, against the wind, or wearing a backpack burns approximately 50 more calories an hour.
10. Watching yourself in a mirror while running on a treadmill, will make your workout go faster.
11. Only 13% of men are physically fit.
12. After the age of 30, women lose minimum 0.5% muscle mass every year.
13. Every time you go for a one hour walk your life expectancy increases by 2 hours.
14. Only about 22 percent of INDIAN adults engage in regular, sustained physical activity for at least 30 minutes five times a week, and only 15 percent exercise both regularly and vigorously.
15. Standing up straight burns more calories than slouching – just one more reason for good posture. Stand up straight. Good posture burns more calories than slouching
By utilizing these interesting fitness facts, you can pump up your workout, get to know your body and make your way to the best shape of your life.
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welcome all

FiiTNESS PLUS” started in the year 2005 by Dr.Suresh  from a professional desire to deliver the most effective exercise, nutrition and health solutions, combined with the most up to date knowledge and science, supported by expert hands-on client skills.

We are committed to educating and supporting all our clients to maintain the health, fitness and lifestyle changes they achieve here atFiiTNESS PLUS.

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