Revamp Body Fitness

Do your burn more calories working out in the cold ?

2009-12-22T01:11:00.000-08:00

When one is working out, the movement of muscles produces heat within the body. This same heat is used to help the body stay warm in cold temperatures.

During exercise in hotter weather the body must prevent itself from over heating. This is done by the heart not only pumping blood to the muscles that work, but also pumping the heated blood from those muscles to the skin so the extra heat can disperse. The body has to actually work harder in order to keep itself cooler.

So the answer is no, one does not burn more calories when working out in the cold compared to working out in warmer weather.

One would think calories would be burned more in the cold due to shivering, however this question pertains to working out in the cold. When one is exercising, one is producing energy from the muscles of movement which in turn produces heat. Again this body uses this heat to warm itself and shivering is no longer a factor.

WTF Fitness Infomercial

2009-09-16T00:56:00.000-07:00

I've been around the fitness industry for quite a few years now. Through experience I've seen many trainers time and time again sell over priced fitness gadgets that give consumers false hopes of 'Six Pack ABS!,' 'Lean & Toned look' with a 'SLENDER WAIST!' Unfortunately, today's society loves to be sold on "magic pill" items and dumps money into any short cut to fitness success. Like a pyramid scheme they build you up and promise you the world, only for you to commit financially and get nothing in return, but WITHOUT FURTHER DUE, through out all the tacky, corny, straight out stupid WTF fitness gadgets, this one is the ULTIMATE FITNESS WTF!?

Hilarious Shake Weight Exercise for Women -

Determination

2009-09-11T15:30:00.000-07:00

Through out the summer, many people have been busting their ass here at the gym under Revamp Body Fitness (RBF). From 3 to 4 times each week, these individuals have shown desire, perseverance and hard work. All of this due to their own willingness to get where they want to be, to accomplish their goal they have set out to do since June or even earlier. With their hard work and motivation, RBF was able to help these tenacious individuals get to where they are now. Client's results is the sole passion of RBF. Through each and every one of these accomplishments done by each member, RBF becomes more motivated into helping others to achieve their own goals. The following clients have performed beyond even their own expectations, making every second of every session count. Read more to see some ,but not all, of those who are getting closer, if not already at, their goal.

Gerstein Padua (10 months) Lost 21lbs of Fat

9/9/2008
Wt. 191lbs
BF%: 22.5% (7 site) (43lbs Fat Mass)

6/30/2009

Wt. 177lbs
BF%: 12.6% (7 site) (22lbs Fat Mass)

Chris Bibat (1 year 1 month on and off) Lost 27lbs of Fat

4/26/2008
Wt. 194lbs
BF%: 31.8% (7 site) (61.6lbs of Fat Mass)

5/27/2009
Wt. 187lbs
BF%: 18.5% (7 site) (34.6lbs of Fat Mass)

Ted Miranda (7 months) Lost 42.5lbs of Fat

11/16/2008
Wt. 352lbs
BF%: 40.5% (142.5 lbs of Fat Mass)

5/27/2009
Wt. 307
BF%: 32.6% (100lbs of Fat Mass)

Donell DeLeon (4 months) Lost 24lbs of Fat

9/9/2008
Wt. 283lbs
BF%: 33.8% (95.6 lbs of Fat Mass)

Wt. 266lbs
BF%: 26.9% (71.5 lbs of Fat Mass)

Aris Austria (8 months) Lost 10lbs of Fat

10/15/2008
Wt. 179lbs
BF%: 21.4% (38.3lbs of Fat Mass)

5/27/2009
Wt.179
BF%: 16.1% (28.8lbs of Fat Mass)

AJ Nicholas (10 months) Lost 25lbs of Fat

8/15/2008
Wt. 170
BF%: 26.7% (45.3lbs of Fat Mass)

5/26/2009
Wt. 159
BF%: 13.2% (20.9lbs of Fat Mass)

DJ Gaerlan (6 months) Lost 14lbs of Fat

1/22/2009
Wt. 191lbs
BF%: 22.7% (43.3lbs of Fat Mass)

7/9/2009
Wt. 184lbs
BF%: 16% (29.44lbs of Fat Mass)

Will Escobar (5 months) (1 month) Lost 16lbs of Fat

3/2008
Wt. 147lbs
BF%: 21.6% (31.7lbs of Fat Mass)

8/15/2008
Wt. 143lbs
BF%: 14.2% (20lbs of Fat Mass)

Returned 6/8/2009

Wt. 145
BF%: 13.1% (18.9lbs of Fat Mass)

7/15/2009
Wt. 149
BF%: 10.7% (15.9lbs of Fat Mass)

Alan Cabaccang (4 months) Lost 8lbs of Fat

1/17/2009
Wt. 140lbs
BF%: 17.2% (24.8lbs of Fat Mass)

4/13/2009
Wt. 138lbs
BF%: 12.3% (16.9lbs of Fat Mass)

Rod Cabaccang (5 months) Lost 10lbs of Fat

1/10/2009
Wt. 183
BF%: 29.1% (53.2lbs of Fat Mass)

5/26/2009
Wt. 183
BF%: 23.7% (43.3lbs of Fat Mass)

Jon Amasol (6 months) Lost 11lbs of Fat

1/10/2009
Wt. 149lbs
BF%: 13.9% (20lbs of Fat Mass)

7/09/2009
Wt. 148lbs
BF%: 6.6% (9.7lbs of Fat Mass)

Josh Chan (5 months) Lost 23lbs of Fat

2/1/2009
Wt. 162lbs
BF%: 25.8% (41.7lbs of Fat Mass)

7/9/2009
Wt. 146lbs

BF%: 12.8% (18.6lbs of Fat Mass)

GYM FAIL!!

2009-09-09T01:00:00.000-07:00

ARE YOU SERIOUS!? -_-......

5 Exercises People Should Forget

2009-08-31T13:59:00.000-07:00

Side Crunches

When people do side crunches, they side bend (left and right) at the lower lumber region or commonly referred to as the lower back. The vertebrae of the lower back (L1-L5) are made to bend back and forth, not side to side. So if one is doing side bends constantly, one is forcing the lumber vertebrae to bend a way they are not made to do. By doing this, one may increase risk of injury in the lower back. Everyone wants a slim waist, but no one is going to get it by just doing side crunches. When one wants abs, they just work on abs. STOP! In order to have a slimmer waist, reduce the body fat. To reduce body fat, eat right and exercise the WHOLE body because it will lose fat as a whole and not just at one specific part.

Decline Bench

Every guy wants a big muscular chest. The common notion is that decline presses helps "recruit" more fibers at bottom portion of the chest. No, just stop. One recruits more fibers when one demands more fibers to be used. This is done by placing heavier loads on the resistance. To recruit the maximal amount of muscle fibers one must place enough resistance. With a decline position, one thinks that they are working their chest from "all angles" after they get done with the incline and flat bench. With a flat and incline position, one is at a more natural position to activate their pecs. When at a decline, the body is at a less natural position relative to the chest. While pressing in this position, one can lift more relative to the flat and incline bench because it takes more stimulation of the fibers at this angle for the chest to be actually activated. The decline bench is good for one's ego, because one can lift more relative to other pressing exercises. It's effectiveness however is still questionable.

Behind the Head Lat Pull Downs

This exercise is self explanatory and increases risk of injury. It raises chances of compressing nerves around the neck area due to muscle spasms. Well why would the muscle spasm?? When one does a behind the head lat pull down, they tend to extend their head forward. For every inch the head is extended forward in posture, it increases the weight of it on the neck by 10 lbs. If one were extending their head by 3 inches, 30 lbs is then placed on the neck; not to mention the pressure placed on the muscles, which is increased 6 fold, pertaining to the neck. By unintentionally doing this simple reaction to this exercise, it increases chances of muscle tension and pain, which in turn could lead to problems of the nerves.

Leg Extensions

Focusing on developing leg strength is a very important part in an exercise routine. Studies show, however, that leg extensions have more risk than benefit. Trainers alike should know that an open chain exercise for the knee is not really ideal. One reason is due to the focused activation of the rectus femoris. The rectus femoris is one of the four quadriceps located on the front part of the thigh. This muscle is commonly tight on most individuals. Because of the poor flexibility and tightness of this muscle, it contributes to knee & hip pain. Why would it make sense to put more work on a muscle that really needs to be relieved of tension. With studies showing more activation of the rectus femoris during leg extensions, they also display delayed stimulation of the vastus medialis muscle. The vastus medialis muscle is also one of the four quadriceps. A strong VM is essential for good knee health and doing an exercise that inhibits this muscle is not much of a benefit to the individual.

Seated Shoulder Presses

Pressing a weight over head, such as a shoulder press, gets most people cautious about their safety. Moving any object over head leaves that part of the body vulnerable which in turn causes people to find obvious ways to make it safer. One would think doing a shoulder press while seated would definitely be safer than doing a standing overhead press. That may not be true. Even though one is seated and safe from falling down, it is that very position that applies more pressure onto the lower lumber region of the body. The difference with standing overhead presses is that the weight is transferred all they way down onto the feet since, along with the legs, they are supporting the load. When sitting, load is placed more on the lower back. One also works more muscles during standing overhead presses since one has to activate their core to stabilize themselves, therefore burning more calories. Just make sure to start off light.

Body Composition vs. Body Weight

2009-08-19T22:47:00.000-07:00

When people think of the idea "getting in shape", the thought of losing weight comes to mind. Shedding pounds seems to be the only thing that is thought of when people think exercise. With this already drilled into the average person's mind, they already set themselves up for failure if they were to begin an exercise program. In today's society, people want results fast, whether it be ordering food or signing on your myspace/facebook/twitter/blog account. If the food takes a while to be served, or the page lags to load, people get irritated. This same reaction applies to weight loss.

If one were to be exercising to lose weight & get toned, checking the scale every day can be demoralizing. This is due to the high expectations placed upon one's self when working hard for a goal. For example: If one were to be constantly exercising (and watching what they eat) 3 to 4 times a week for about 4 weeks and only see a 4 pound decrease, morale may drop for an individual who expected to lose 10 to 15. A healthy rate of weight lost is a pound or 2 a week, sometimes 3. Anything more is usually due to loss of water weight and/or lack of eating REQUIRED calories, which is not good.

Body weight in itself is the measurement of how heavy one's entire body weighs. Whatever is in the body at the time of weigh in, which can be water, digesting food, and the normal bodily organs and tissues are all combined and measured as body weight. So simply put, body weight is your body measured as a whole.

Body Composition is the measurement of what your body is comprised of. This involves two groups of tissue, body fat and lean body mass. Lean body mass are metabolically active tissues which include muscle, bone, and organs. Body fat is adipose tissue that is stored for energy but are not metabolically active.

When people think weight loss, all they really want to do is reduce their fat mass. They don't know that what they're really trying to do is improve their body composition. People just want to lose fat! SIMPLY PUT! With diet and exercise, the body WILL improve. Just because one didn't lose the extra 2 pounds they wanted after an exercise program doesn't mean they didn't lose fat.

When one does a mixture of cardio and weight training, not only will one lose fat tissue, but also gain some muscle, which explains how the body weight can drop slightly along with the body composition changing substantially. One does not need to look at a scale to see their results, instead, look at the mirror. One will see areas in their body changing, improving, looking toner, looking leaner. Instead of listening to a number on some scale, focus on what the body is showing you.

SUMMER 2009

2009-05-27T01:46:00.000-07:00

SUMMER 2009 training season will begin JUNE 1st! There will be an info night on

Sunday May 31st @ 6:00PM @
X-Body Fitness/CCK Training Facility
2140 Bering Dr. San Jose CA 95132

During this training season there will be several programs offered:

Strength & Athletic Development (12 Weeks)
General Conditioning (12 weeks)
Boxing Basix (6 Weeks)
Women's Total Body Workout (12 weeks)

Each include a fitness assessment which entails:

Body Fat % Analysis
Weight
Measurments
Strength Assessment
Endurance Assessment
Flexibility Assessment

More Information will be posted through out the week! THANKS FOR STOPPING BY AND HOPE TO SEE YOU SOON! =)

Austin R Toloza
Head Trainer
Revamp Body Fitness
"Live life, stay fit"

3 Diet Tips That Will Help You Burn More Calories

2009-03-07T17:14:00.000-08:00

Eat Breakfast

When you’re sleeping, your body still needs energy to sustain itself at rest. Bodily functions such as breathing, maintaining muscle mass, and digesting food all require energy from calories acquired by food eaten prior to sleep. As you sleep, you are fasting (unless you’re one of those sleep eaters), but in most cases, people are usually fasting when sleeping. The meal that you eat in the morning right after you wake up is called “breakfast” because it literally breaks your fasting. When you eat breakfast, it jumps starts your metabolism, meaning burning more calories at rest. It also curbs your hunger when it comes to lunchtime. Skipping breakfast deprives your body from getting necessary macronutrients (carbs, protein, fat) at the start of the day. So, if your first meal was lunch at 12 PM, and the last time you ate was last night’s dinner time at 8PM, you have been fasting for 16 hours. At this point your body thinks its starving, so when you eat lunch, it will go on survival mode and try to store as much calories from that meal as possible.

Portion Control

Changing you’re eating style from a fast food eater to a healthy balance diet isn’t the easiest thing in the world. CHANGE is HARD, period. However, there are no bad foods, just bad diets. Eating cheese cake once in a while will not kill you. If french fries is your weakness (because they are mine, =P ), then having some every now and then won’t make you obese. Having cheese cake every night and french-fries every lunchtime however, will add up and cause weight gain. The key to reducing calories and having a healthy eating style is controlling how much you eat at every meal. You don’t need to go on any crash diet, just start controlling your portions and you’ll start seeing the lbs shed. Here is a tip: Have your hand, left or right, face you palm side up. Open that hand as wide as possible, fingers out and everything. Now the size of your palm should be how big your meat portion is at every meal. The five finger area around the palm should be carbohydrates. So your meal should be around the size of your open hand.(Obviously not like the picture above, that's just for sh*ts and giggles. lol)

Eat a Rainbow Every Day

By this I don't mean eat a bag of skittles every day. Foods that usually come in colors of red, orange, yellow, green, blue, purple are fruits and vegetables. Apples, oranges, bananas, salad, blueberries, egg plants are samples of “rainbow” type food. The variety of the colors of these foods gives you a diversity of vitamins and minerals your body needs. The problem is that most people usually don’t eat these types of food often. Incorporating these foods into your diet will help the body not only function healthy, but give you the nutrients needed to sustain lean body mass. These foods also help curb hunger and help raise energy levels, leading to eating less and moving more, which causes the shedding of excess fat from the body.

I Eat Healthy, but I'm Overweight. What Mistakes Could I Be Making without Realizing It?

2009-02-12T14:38:00.000-08:00

1. Skipping meals. Many healthy eaters "diet by day and binge by night."

2. Don't "graze" yourself fat. You can easily munch 600 calories of pretzels or cereal without realizing it.

3. Eating pasta like crazy. A serving of pasta is 1 cup, but some people routinely eat 4 cups. Eating super size bagels of 400 to 500 calories for snacks.

4. Ignoring "Serving Size" on the Nutrition Facts panel.

5. Snacking on bowls of nuts. Nuts are healthy but dense with calories. Put those bowls away, and use nuts as a garnish instead of a snack.

6. Thinking all energy bars and fruit smoothies are low-cal.

5 Excuses people make to avoid exercise

2009-01-21T23:23:00.000-08:00

5) I’m Lazy

This is a very common one. People will claim it, even if it sounds like they’re giving up before they can even start. Movement to people of the Information Age is seen as such a hassle. Why walk when I can drive, why take the stairs when there’s an elevator, why stand when I can sit. True, people claim to be lazy in that sense, but are they TRULY LAZY? If they were really lazy, why do they work to make money? Why do they have relationships? Why do they go out and party? All these things require some sort of effort and work. How can one say “I’m Lazy” when they do a variety of things in life that actually do require some effort?

4) Its too Hard

Nothing is too hard. Just the thought of exercise makes people think of strenuous workouts they always see through the media. How can one know it’s too hard when they haven’t even tried it? If they have tried and thought it was hard, have they thought of just toning it down where it’s easy enough for them to do, instead of just not doing it at all? It doesn’t matter about the difficulty level, as long as you are moving. When you’re just moving, you’re still burning calories, and with that, you are actually….*gasp* EXERCISING!

3) “I’ll always be Fat!”

If one thinks like this, then it will be true. Truth of the matter is, people are afraid of change, whether it is good or bad. It’s not so much fear of the change itself, but the process of changing that scares them. In order to lose weight, one has to watch what they eat, exercise, ultimately stay consistent and work hard. Staying consistent and working hard at it are two things that make the foundation of commitment. In the end, it’s which commitment do they make. If one is constantly making up excuses like “I’ll always be Fat!” they are committed in being fat. On the other hand, if one is constantly working hard physically and watching what they eat with no excuses accepted, they have committed them

selves in improving their health. Everyone knows which the better commitment is, but it also happens to be the harder path. If its too hard, it may appear scary, and that’s why with some assistance, like working out with a group of friends, one can get there easier.

2) No money to join a gym

When people think exercise, they automatically think “gym.” Gyms do require monthly memberships; some are more expensive than others. To have a personal trainer, or attend a group class is another charge to one’s wallet. With today’s economy, people are cutting down expenses. By this, they cancel memberships, discontinue with their Personal Trainers, and or stop coming to the group classes because they are seen as “expendable” and “unnecessary.” What I find funny is hearing the same people say “I just bought a new PS3 game!,” or “Lets go out to eat,” or “I’m planning on getting a new phone,” or “I just got this new shirt!” I can go on and on, but one can get the point. People don’t really see it, but people do have money, its just how they handle it. With money, people usually want instant gratification right when they spend it (i.e. I want to use the Ipod, I buy the Ipod, I use the Ipod). With things that involve a longer term of reward, or delayed gratification, such as losing 20 lbs, people aren’t willing to spend much if they’re not going to get their “fast results.” Yes, there are those who need to pay bills and feed mouths, but how long can that last if one has poor health. What makes more sense, spending $150 on some nice ass shoes, or $150 on your health?

1) No Time

People say they have no time for exercise. Everyone is so busy with their lives, especially during this information age that they can’t set aside even 20 minutes of doing something physically active. Let me lay out a typical day for a “busy” Person. Wake Up, Rush by driving to work, work work work, drive somewhere to lunch cause its only a half an hour to an hour, drive back to work, work work work, go do some other busy stuff, which usually involves driving, go home, eat, sleep and do it all over again. One can get the point, but if its not work, it school, if its not school its hanging out with friends or family, whatever it may be, there’s just no time for exercise. What people fail to see is that, its not that they don’t have time, they just chose to make time for those specific things and prioritize them over others; which is understandable. All one needs to stay active, however, is just 20 minutes a day 4 times a week. That’s all. That’s like 2 days through the weekdays and the weekend. There’s always time, its just how you handle it.

Quality vs. Quantity

2009-01-12T00:04:00.000-08:00

Good job to both group classes who have made it through the initial phases of the program. For those of you who have trained with me before, the program that is implied this year will be even tougher. The workouts everyone will be going through will be focused on basic movements done at medium to high intensity for the first 4 weeks. Quality of each work out is the important factor and will be very emphasized on as everyone executes each exercise. It doesn't matter if you can do 20 push-ups straight, or do 10 pull ups in a row; what I'm looking for is if you do each rep of those push-ups at full range, going all the way the down where your nose almost hits the ground, and all the way up with both arms at full extension, and whether or not you're doing those pull-ups starting off with your arms straight and pulling your chin pass the bar and going all the way back down. If one ignores these factors of a workout (which they normally do on their own) then one cannot experience the full affect of that specific exercise plan. That full affect is what amplifies one's abilities, thus giving them the strength & skills to attain their goals at a manageable and desirable rate. With that, I encourage those who seem to be struggling to keep pushing it. Don't be afraid to challenge yourself, because it is that very fear that prevents people in realizing their true potential.

Just a few reminders

Good job again everyone, I am very excited in seeing what everyone can and will do to accomplish their goals by the end of march.
Next class is Monday 1/12 @ 7pm(Ladies), 8pm(Guys)
LAST DAY TO JOIN IS JANUARY 17 th
LAST DAY TO PAY IS JANUARY 17th
For those who may be still interested and would want to check it out feel free to click on the Main site Link to inquire more information or contact me at Art.PT30@Gmail.com

REVAMP YOUR BODY FOR 2009!!!

2009-01-04T15:12:00.000-08:00

To start off this new year, Revamp Body Fitness will be starting its Revamp Your Body Fitness program for 2009. This program will go from January 5th, 2009 to March 31st 2009. The initial week will be emphasizing on assessment, program details and finding out where you stand health wise.

After the initial week, you will then start the 12 week training phase where the trainer will work along side yourself and others to help enhance

Body composition
Performance
Overall Health & Fitness

Through out the 12 week training program, a fitness challenge will also be taking place. The trainer will note changes in body fat and body performance. These 2 categories will then be combined and evaluated to determine the winner. In order to win, the person must have

Most body fat lost relative to body weight
Most improved performance relative to starting point.

There will be a men's class and a woman's class. Schedules are as follows.

Monday & Tuesday during the evenings.
Saturday & Sunday during the mornings.

Times will be posted at the end of this week, however the INITIAL training ASSESSMENT DAYS and PROGRAM INFORMATION will be on

Monday January 5th 2009 @ 7 PM for the Guys
Tuesday January 6th 2009 @ 6 PM for the Ladies

Classes cap out at only 10 members each! Where comfortable clothing and bring a water bottle! Lets start this New Year right by accomplishing what you set out to do for 2009!!

2009 The year of the Trainer

2009-01-01T03:24:00.000-08:00

A new year, a new light, a new beginning. Today is the day where people can have a new beginning and redefine their goals and reasons. For those of you who want to make a new beginning, to make this year a time of redemption, it is a prime moment to make this 1st day of the year count. Whether it be work, school or health related, let the positive overcome the negative and let this time around be a time of commitment and accomplishment, not procrastination and disappointment. This is what a trainer helps with with people who are in need of betterment in their health and life style. That is why to me, this is the year of the trainer, the year for us as professionals to rise above the negative and help pull our clients with us so they can achieve the goals they set out to do. It is only through their accomplishment and reward that helps a trainer finally see the light of success. For those of you who want to make a new beginning, to make this year a time of redemption, it is a prime moment to make this 1st day of the year count.