Mindset

Strategies To Burn Fat And Keep It Off

Published by superadmin on December 10, 2024 | Leave a response

Developing your boxing skills at Revolution Training in Stamford, CT will help you burn fat and keep it off. Pushing hard in any physical sport and eating healthy are the keys to never worrying about weight gain again. You’ll do workouts like HIIT boxing that torch fat and build muscle. The more muscle you have, the easier it is to shed even more fat. That’s because muscle tissue requires more calories than fat tissue does, so you’ll be boosting your metabolism as you change your body composition.

Increasing your physical activity helps with fat loss.

That’s especially true when you alternate your workout intensity. The Focus HIIT workout does exactly that. It pushes you to the limit with high-intensity exercise and shorter recovery periods. It burns the maximum calories and fat. All our sessions, from Boxing Bootcamp to the Workout of the Day, push you hard. Whether you’re a man or woman, boxing is the ultimate HIIT workout to build muscle and burn fat. Your speed and intensity constantly change throughout each session.

Don’t diet, eat healthy.

If you want to lose fat, focus on a healthy diet and avoid a starvation diet. When you eat too few calories, your body burns both fat and muscle tissue unless you focus on strength training to rebuild that muscle. If you starve yourself too long, your metabolism slows. It’s a survival technique that saves valuable calories to keep the heart, brain, and other vital organs functioning. Eat quality protein and avoid processed foods. Steer clear of sugar that can spike your blood sugar and increase the potential for insulin resistance. Insulin resistance can increase your waistline with visceral fat, the most difficult type to lose.

Get adequate sleep.

Lack of sleep increases ghrelin, the hormone that makes you hungry. It diminishes leptin production, the hormone that makes you feel full. You’ll be hungrier and tempted to eat more calories than you need. You’ll also be tired, so exercising to your maximum potential is more difficult. That causes a reduction of calorie-burning intensity. When you sleep, your body heals, including your muscles. It’s a time for recovery and muscle-building.

Exercise increases the release of the hormone irisin. It improves blood sugar regulation, is anti-aging, and helps burn fat. It converts white fat to brown fat that burns 20% more calories.
Consider intermittent fasting using an 8:16 schedule. You eat in eight hours and fast the other sixteen. You don’t limit your food, just the time when you eat it. In this case, it might be between 10:00 a.m. and 6:00 p.m.
Vitamin D is necessary for weight loss. Studies show there’s a link between obesity and vitamin D deficiency. People with a deficiency have a more difficult time losing weight.
Skip sugary, alcoholic, and fancy coffee drinks. Soft drinks, frappuccinos, and sugary alcoholic beverages are empty calories that can pack on the pounds and increase your waistline.

For more information, contact us today at Revolution Training

Posted in Fitness, Mindset, Nutrition

Sculpting And Toning The Body

Published by superadmin on November 25, 2024 | Leave a response

Most people want a great-looking body. That takes sculpting and toning. There are many types of exercise. Muscle tone is not special. Every time you exercise, you help do it. Muscle tone is a continuous partial contraction of the muscle. It’s the muscle resistance to stretch when in a resting state and the muscle stiffness. Your body composition and the amount of muscle mass you have determines how it looks. When you have weak muscles with very little mass and are covered with a layer of fat, you won’t have a sculpted appearance. Sculpting your body takes it a step further to refine the appearance of each muscle group by reducing fat and increasing muscle.

Toned muscles aren’t necessarily bulky muscles.

Women often worry that they’ll build too much bulk doing strength training. That’s never a problem if you’re doing a traditional exercise program. You may see women bodybuilders with a lot of bulk, but that takes a special and rigorous exercise plan, a special diet, and often some chemical intervention. Hormones prevent women from building muscle mass. It’s why men build muscle so much faster.

Do strength training exercises but focus on more repetitions and lighter weights.

When building strength, you focus more on fewer reps and progressive overloading. You may use lighter weights and more repetitions to tone muscles. For sculpting, isolation exercises are necessary to ensure you work each muscle to get the effect you want. Doing compound exercises works muscles in a general area. Doing isolation exercises works a specific muscle. A compound exercise like chin-ups tones and builds the upper body. Tricep kickbacks concentrate the effort on one muscle to help sculpt the body.

When you tone your muscles, it also improves your health.

Besides looking great, good muscle tone improves your health. It helps you with posture, which improves breathing, reduces backaches and headaches, and improves body composition by reducing fat and increasing muscle. You’ll improve your stamina and energy. It also reduces your potential for obesity and the risk of serious conditions like heart disease and diabetes. Sculpting your body takes exercise a step further. It’s about working toward a more perfect appearance.

There are about 750 named skeletal muscles. They’re almost half your body weight. Each has nerves, blood vessels, and tendons. Each muscle responds better to some exercises than others. That plays a role in sculpting muscles.
Boxing training tones and sculpts the body. You burn fat as you build muscle tissue. The more you train, the better you’ll look. You’ll also have more energy, which also makes you look attractive.
Both toning and sculpting involve burning calories and building muscles. It takes strength training and building endurance. Adapting your workout to circuit training or HIIT—high intensity interval training—boosts your success.
Our trainers help you get fit, excel in the ring, look and feel your best, and achieve your fitness goals. We offer yoga for toning and sculpting. It gives your body a lean, sinewy, muscular appearance. Boxing training tones and strengthens.

For more information, contact us today at Revolution Training

Posted in Fitness, Mindset, Nutrition

Secrets To Effective Workouts

Published by superadmin on November 10, 2024 | Leave a response

Our goal at Revolution Training in Stamford, CT., is to provide the most effective workouts. Why spend hours at the gym not getting the maximum from your workout? The intensity, type of exercises you do, and the correct way to do each exercise are vital to your progress. You need a plan that includes all exercise types: endurance, strength, balance, and flexibility. Every minute should count, including the five minutes of warm-up and cool-down.

HIIT—high intensity interval training—maximizes your progress.

You can make any workout a HIIT session. It’s all about alternating the intensity from peak intensity to a recovery pace. You can’t maintain maximum intensity for long. Alternating between recovery and maximum intensity allows you to extend that time and maximize the returns. People often use it for cardio and running, but you can use that format for any exercise. It turns a strength-building exercise into one that also builds endurance. You get more for your time spent exercising.

Have a cup of coffee and a snack before and after your session.

Pre-workout and post-workout snacks are vital to your workout. The pre-workout snack provides the fuel to keep you going so you do your best. It also helps boost recovery. The post-workout snack is primarily for recovery. It supplies the raw material to improve recovery, muscle protein synthesis, muscle repair, and glycogen stores. A cup of coffee before exercising stimulates the nervous system and gives you a boost or a better performance.

Focus on your form first.

The way you do any movement makes a difference when you work out. Improper form, whether landing a punch or doing a push-up, can reduce the effectiveness. If you’re doing strength-building exercises using weights, use lighter weights initially until you’ve conquered the form. For other types of exercises, go slowly, do fewer reps, and make sure the proper for becomes instinctive. As your fitness improves and your form comes naturally, then push yourself. Track your workout. Winners keep score. Track the number of sets and reps you do for a visual representation of your progress. When you have your workout written, you can seamlessly move from one exercise to another.

Do more compound movements. Full-body workouts and compound exercises work more than one muscle, ligament, and joint at a time. It cuts time spent in the gym compared to isolation exercises.
Reduce the rest time you have between exercises, sets, and repetitions. Circuit training helps boost your effectiveness. You can make it even better by resting less between stations. You’ll get more done in less time.
Add weight to bodyweight exercises. If you’re doing squats, they’re harder to do and will improve your progress if you have weights in your hands. If you’re walking, ankle and wrist weights help burn more calories and improve strength.
Schedule your workout at the same time each day. When you do, it helps it become a habit. Habits are hard to break. It also elevates the importance of your workout since it’s an appointment.

For more information, contact us today at Revolution Training

Posted in Fitness, Mindset, Nutrition

Yoga Poses For Endurance

Published by superadmin on October 25, 2024 | Leave a response

If you come to Revolution Training in Stamford, CT, you wouldn’t expect to see people doing yoga poses. Boxing requires many elements of fitness and endurance is one of those. People who participate in boxing are athletes who focus on maximizing their workouts to get the best results. Yoga is best known to aid flexibility. Improving flexibility can reduce injuries and keep you in the ring, not on the sidelines. It’s a combination of balance training, both static and dynamic stretching, and mobility work. It’s a way to repair your body as you build strength.

Endurance comes from building stamina and improving breathing.

The breathing techniques in yoga can help you stay fresher through every round. Proper breathing is necessary whether you’re doing roadwork or in the ring. Practicing breathing with yoga will help you breathe better when you’re under stress in a fight. Yoga increases your stamina mentally and physically. You utilize your oxygen intake better when you add yoga to your training. More oxygen goes to the muscles and you don’t tire as quickly. Extending your peak performance time and outlasting your opponent can make you a winner.

Yoga offers other benefits, like an extended reach.

No matter how long your reach, an extended reach is not a guarantee you’ll be great, but it helps. The more you punch pads, sparring partners, and bags, the more you shorten muscle fibers. Yoga can stretch the muscles in the arm, hip extension, gait, and stride. You’ll also increase your balance that’s critical for boxing. It allows you to move fluidly and punch opponents while maintaining balance. You can move faster with quicker reaction time.

Yoga is a good recovery exercise.

After an intense exercise session, your body needs a day or two to heal. Lying in bed or on the couch all day is not an option. Your body requires recovery exercise. It needs one that increases circulation and encourages healing. Yoga is an excellent recovery workout. Yoga can relieve neck and shoulder pain and stiffness due to maintaining a tight guard. It’s beneficial for carpal tunnel, so it can help relieve hand and wrist soreness. Whether it’s back pain from quick movements to tensed muscles or head movement, yoga can help bring relief.

You’ll learn to calm your mind and relieve the stress from training and fights using yoga to help you sleep better. Adequate sleep improves recovery and ultimately improves overall performance.
Yoga increases your brain power and attention span. You’ll become a smarter boxer who can judge opponents by identifying the correct movements to use.
Yoga can help avoid muscular imbalances and build strength. Stretch your hip abductors, pecs, and triceps doing Gomukhasana—the cow face pose. Doing that also strengthens hip adductors, rhomboids, and the traps.
Varying your workout to include other forms of exercise can make you a better boxer. Our trainers will help you find the best methods to help you improve.

For more information, contact us today at Revolution Training

Posted in Fitness, Mindset

How Much Caffeine Is Too Much?

Published by superadmin on October 10, 2024 | Leave a response

Most people start their day with a cup of coffee. That delicious fragrance and the warm goodness can bring a smile to your face. The caffeine in coffee boosts your energy. Drinking coffee or a caffeine drink before a workout can improve your performance. There’s a tipping point where the benefits diminish, and the caffeine becomes detrimental. When you’ve had too much caffeine, it can cause a racing heart, dehydration, and other problems that reduce your abilities. Whether it’s energy drinks, caffeine pills, coffee, or colas, too much caffeine can be dangerous.

There’s an amount that’s safe to consume.

Studies show that in most cases, people can consume 400 milligrams of caffeine without side effects. That doesn’t mean everyone. Some people are more sensitive to caffeine than others. Drinking four cups of brewed coffee contains approximately that amount. One 16-ounce energy drink, two energy shots, or ten cans of cola also have about 400 ml of caffeine. If you consume a lot of colas, energy drinks, or energy shots, always check the label.

There’s a danger in using caffeine supplements.

Energy drinks are potent and can be dangerous, but you have to be able to drink a lot of liquid to overdose on caffeine. The same is not true of caffeine supplements. You can get them in powdered, pill, or liquid form. It’s easy to overdose on these. One teaspoon of powdered caffeine is equal to 28 cups of coffee. Keep these pills out of the reach of children. They can be lethal. Don’t give caffeinated drinks to children, either. Pregnant or lactating women should cut their caffeine intake to 200 mg or less.

The negative effects of too much caffeine.

If you’re sensitive to caffeine, even a little can give you the jitters, insomnia, dizziness, or irritability. Consuming more than 400 ml of caffeine also has the same effects on most people. A headache can be a sign of consuming too much or a sign of withdrawal if you’re giving up caffeine. People who have taken too much have trouble breathing, hallucinations, vomiting, chest pain, irregular heartbeat or palpitations, convulsions, or uncontrollable muscle movement.

Caffeine is a stimulant. It goes to the brain and blocks the effect of the neurotransmitter adenosine that controls the amount of dopamine and norepinephrine released. Blocking adenosine causes more neurons to fire. That improves brain functioning.
If you develop a headache from giving up caffeine, check the label before taking an OTC pain reliever. Many of them, like ibuprofen, acetaminophen, and aspirin, may contain caffeine.
Consuming caffeine may provide benefits. Some studies show regular consumption can protect people from dementia, Alzheimer’s, and protection from heart disease.
Caffeine withdrawal symptoms include brain fog, nausea, dizziness, and headache. If you drink too much coffee or get the jitters from cola, switch to water to help flush out the caffeine and get you back to normal.

For more information, contact us today at Revolution Training

Posted in Fitness, Mindset

Boost Your Weight Loss With Lifestyle Changes

Published by superadmin on April 25, 2024 | Leave a response

If weight loss is your goal, people in Stamford, CT, say you should start by making lifestyle changes. You don’t have to make dramatic changes or do them all immediately. You can start by changing small things, like snacking on fresh fruit or vegetables and dip instead of candy bars or traditional high-calorie snacks. There’s no need for restrictive diets when you make cumulative small changes.

Dieting isn’t the way.

Diets are often restrictive. They have specific foods you can eat at each meal or for snacks. Sometimes, the ingredients are exotic, or the meals don’t suit your taste. When you make lifestyle changes, you don’t have restrictions. The concept is all about making smarter choices when you select food. Instead of eating white rice, substituting brown rice cuts calories and provides more nutrients, including fiber. Other substitutions you’ll barely notice include using unsweetened applesauce to replace some sugar or oil in baked goods.

Increasing your activity level also makes a difference.

You don’t have to add a traditional workout program to receive weight loss benefits. Changes to increase your physical effort can make a big difference, too. Increasing how much you walk is one of those things. If you have a short distance, walk instead of taking the car. Taking the stairs instead of the elevator is another way to increase exercise. Parking further from the store and walking more is another lifestyle change that can make a big difference. Create a short two or three-minute workout and do it. Instead of staring at the microwave when you’re heating food or just talking on the phone, do a few squats, jumping jacks, or lunges.

Drink more water and get more sleep.

Drinking more water can help you lose weight. Studies show that drinking a glass of water before a meal causes people to eat fewer calories. Getting more sleep also helps you shed extra pounds. If you burn the candle at both ends, you may be sabotaging your weight loss and health. When you lack sleep, the body makes more ghrelin—the hunger hormone. It also slows the production of leptin—the hormone that makes you feel full. Lack of sleep can cause you to eat more because you’ll be hungrier.

If you are up for a challenge. Try giving up food with added sugar for two weeks. You’ll notice fruit tastes sweeter and your cravings for junk food diminish.
Start every meal with a big salad. Make healthy salad dressing, like a balsamic-Dijon mustard dressing that uses five ingredients. Balsamic vinegar, Dijon mustard, extra virgin olive oil, salt, and pepper.
If you make lifestyle changes, especially when you eat, you’ll lose weight and keep it from returning. Lifestyle changes last longer than dieting and include other benefits, like looking and feeling better from exercise.
Switching to a healthier diet means you’ll never fail. You can eat a slice of cake occasionally or have a bowl of ice cream. Just make sure you use portion control and don’t make it a habit.

For more information, contact us today at Revolution Training

Posted in Fitness, Mindset

Eliminate Chronic Disease

Published by superadmin on April 10, 2024 | Leave a response

Exercise and a healthy diet can help you feel better. Anyone who works out regularly understands that. Did you know that changing your diet, getting more sleep, exercising, and other changes can help eliminate chronic diseases like diabetes, back pain, arthritis, and digestive issues? If you replace highly processed food with whole foods, you’ll immediately notice a difference in how you feel.

One cause or contributor to chronic disease is obesity.

Overweight and obesity is one of the leading cause of preventable death. Excess body fat can cause inflammation. Inflammation can cause chronic disease. While there’s a difference between the two, they both lead to health issues such as coronary heart disease, type 2 diabetes, high cholesterol, high blood pressure, asthma, some forms of cancer, and sleep apnea. Excess weight stresses the joints and throws off the center of gravity to create back issues.

Making lifestyle changes like improving your diet and exercising helps.

Cutting out food with added sugar can reduce inflammation. That can help prevent many health issues, which include the ones caused by obesity and Alzheimer’s disease. Eating more whole foods increases nutrients that can help prevent disease. Vitamins A, C, E, and D, folate, zinc, selenium, and iron, are well-known immune boosters to help keep you healthier. Regular exercise increases circulation to send nourishment and oxygen to every cell. It lowers blood pressure, improves heart health, and improves cholesterol levels.

Other lifestyle changes, like smoking cessation, make a huge difference.

If you smoke, quit smoking. Some people fear weight gain after they quit. Smoking does boost your metabolism. You can counteract the reduction by exercising. Do all types of exercise, especially ones that build muscle tissue. Muscle tissue requires more calories to maintain than fat tissue does, so the more you have, the higher your metabolism. You might snack more when you quit smoking to replace the physical movement of smoking. Have healthy, low-calorie snacks like veggies and dip or fresh fruit ready to fill that gap. Avoid abusing controlled substances.

Cut out soft drinks and drink tea and coffee without cream or sugar. Both soft drinks and coffee with additives add extra calories and affect your health. Don’t choose diet soft drinks. Studies show it can increase the fat around your middle.
Increase the activity in your daily life. Even if you exercise regularly, walking more and taking the stairs instead of the elevator helps. Studies show that people who walk faster live longer.
Stress plays a role in disease. Eating healthy foods, exercising, adequate sleep, and practicing relaxation techniques can help. Learn deep breathing and meditation to reduce stress quickly.
Avoid drinking too much alcohol. It’s okay for a woman to have one drink a day and for men to have two. Abusing alcohol can cause weight gain, high blood pressure, digestive issues, stroke, some types of cancer, early dementia, a weakened immune system, and social issues.

For more information, contact us today at Revolution Training

Posted in Fitness, Mindset

The Best Supplements For Weight Loss

Published by superadmin on March 25, 2024 | Leave a response

Most people think of supplements as a way to improve health. There are supplements for vision, muscle building, weight loss, and other issues or conditions. Weight loss supplements won’t replace an exercise program and healthy diet but some will help you shed pounds. Each works differently. Some suppress your appetite while others help burn fat. Including a protein supplement can provide the building blocks for muscle, while making you feel full longer.

One study compared people using supplements to those who didn’t.

The FDA doesn’t regulate supplements like it does medications. Supplements don’t require approval. If a supplement is unsafe, it has to issue warnings. Some companies test their supplements for purity, but few studies exist on the benefits provided. That’s why there is very little evidence that they work. One study followed 70 obese adults. All 70 followed low-calorie diets and exercise programs. Half received a placebo. The other half received a supplement containing caffeine, bitter orange, raspberry ketone, garlic, and ginger. Only 45 completed the study. Of those who did, those given the supplements lost 4.2 pounds. That was 3.6 pounds more than those not taking the supplement.

Combination fat burners may help you lose weight.

Fat burners like green tea leaf extract, green coffee bean extract, and capsaicin do it by speeding up metabolism or increasing the thermogenesis hormone to burn more calories. The “magic” ingredient in green tea is catechins. The ingredient in coffee bean extract is caffeine. Capsaicin is what makes hot peppers hot and speeds up your metabolism.

L-theanine helps keep appetite in check.

L-theanine is an amino acid, the building block of protein. Like protein, it can make you feel full and cut your appetite. It can also reduce the potential for stress eating by regulating your mood. Protein powders, whether from whey or a vegetable source like pea protein, do the same. It also helps build muscle tissue that improves weight loss.

Vitamin B-12 is necessary for fat metabolism. There’s a link between a deficiency and fat accumulation and obesity. A deficit in vitamin B-6 can cause fatigue. High vitamin B-6 levels can cause fat to burn more efficiently.
Vitamin D deficiency is linked to obesity. Studies don’t indicate whether vitamin D deficiency caused obesity or obesity caused the deficiency. Supplementing may help weight loss.
Green powders containing a wide variety of plant-based nutrients, including prebiotic fiber, spirulina, wheat grass, and other dried fruits and vegetables, provide a variety of nutrients that aid digestion and absorption.
Probiotics can also boost weight loss if you have an imbalance in your gut. Studies show that obese individuals tend to have less diverse gut bacteria. Consuming probiotics and prebiotics to feed them can aid weight loss.

For more information, contact us today at Revolution Training

Posted in Fitness, Mindset, Nutrition

The Benefits Of Resistance Bands

Published by superadmin on March 10, 2024 | Leave a response

If you can’t always get to the gym in Stamford, CT, due to travel, schedule, or weather, you’ll find a lot of benefits for having resistance bands available as your home gym alternative. They provide an alternative to bodyweight exercises and don’t require an entire gym in your home. If you want an alternative to weights or bodyweight workouts, give resistance bands a try. They’re so inexpensive that if you don’t like them, you can pack them away for just emergency use without feeling guilty.

Resistance bands don’t require an entire room.

These easy-to-store muscle-building giants can be put in a drawer when not in use. They’re easy to pack so you can take them on vacation and workout in your hotel room if there’s no gym. Best of all, resistance bands are inexpensive. They cost less than weights do. You can buy a whole set that includes different resistance levels for the same price as two dumbbells, so they offer more versatility for less money.

You can use resistance bands for more than just strength training.

Resistance bands are also good for flexibility training and warming up. Nineteen studies were included in a meta-analysis that had a total of 649 subjects. Using resistance bands helped athletes warm up, improving their performance. It aided seniors by improving flexibility as well as balance. That helps reduce accidents that can lead to a long recovery and decline in health.

They keep muscles under tension longer.

Using resistance bands in conjunction with bodyweight exercises can boost the benefits you’d otherwise get from the exercise. It can challenge the muscle during all parts of the movement, both during the lengthening and shortening of the muscle. They make your body work harder, so you’ll make faster progress. You can work muscles on all planes, too. The increased resistance on all planes comes from the pull of the bands, not from gravity like dumbbells.

If you have a latex allergy, be more careful when purchasing resistance bands. Shop for the non-latex versions. Always check bands before each use to ensure there are no nicks and tears.
Resistance bands are excellent for functional fitness training, especially for seniors or people recovering from an accident or illness. You can use them seated, lying down, or standing.
The wide variety of resistance in one set of bands allows you to improve your strength gradually at a minimal cost. One set of bands provides workouts for various resistance levels, from the lowest resistance to ones with a lot of resistance.
If you’re using resistance bands as an alternative to the gym occasionally, talk to one of the trainers to get help using them. The trainer can help with exercises and movements for different muscle groups.

For more information, contact us today at Revolution Training

Posted in Fitness, Mindset, Nutrition