Daily Challenge (2June12):

Bent Over Rows x8
Upright Rows x8
Military Rows x8
Good Mornings x8
Split Squats x8 each leg
Push Press x8
Straight Leg Deadlift x8
6 Rounds for Time w/ 1 Minute break between each round.

*Once the bar is picked up it does not get set down until one round is complete. 
*Use what weight you can manage without sitting the barbell down.

The newest members of the HITFIT family!!

"The Twins"

Where are my abs!!

I can feel my abs, but I can’t see them!

I wanted to take a moment and address a question that I receive quite often in regards to abdominal fat.  It seems as if at least once a week I have someone approach me and ask the question “What abdominal exercises can I do to lose my stomach fat?  I constantly train my midsection and can feel my abs, but are unable to see them due to this layer of fat.”  Fortunately for these individuals there is a very simple answer to their question, there is none! 

There is a common misconception amongst our population that by doing different abdominal exercises I can reduce my levels of subcutaneous fat in that area.  The truth though is spot reduction is merely a myth.  By doing strength training you are building the muscles under the layer of fat.  To put it simply is you are creating an optical illusion.  The abdominal muscles temporarily push against the layer of fat making look as if you are losing it.  Most individuals in the fitness community would agree that one cannot reduce fat in one specific area of the body.  When you lose fat your entire body is losing fat. 

There are several factors that go into shredding fat from your body.  The two most important factors are diet and aerobic training.  Through intense cardiovascular training one will begin to burn away the excess body fat they have stored.  For sedentary or mildly active individuals this may just mean starting to walk a few miles every evening.  For the more physically fit or active individuals this may mean jogging several miles or conducting sprint intervals for time.  When intense cardiovascular training is coupled with a healthy diet one will begin to see tremendous changes.

 A simple approach to diet is the best for the average individual looking to just live a healthy lifestyle.  One such approach, as explained by the International Sports Sciences Association (ISSA), is the 1-2-3 diet.  Basically this diet states a person should break their food intake down into six parts.  One part of my diet should then come from fats, two parts from proteins, and three parts from complex carbohydrates.  A basic guideline for fats is to take in minimal saturated fats and try your best to consume zero trans fats.  Below I have laid out an example of the process for how to calculate how much of each I should take in.

Fats 1 Gram = 9Kcal

Proteins 1 Gram = 4Kcal
Carbohydrates 1 Gram = 4Kcal

Total Daily Calories: 2000

2000 divided by 6 parts = 333Kcal per part

Daily Intake of Each:
Fats: 333Kcal or 37 Grams
Proteins: 666Kcal or 167 Grams
Carbohydrates: 999Kcal or 250 Grams

The bottom line is that by one conducting a strict strength training program they should not expect to see a great amount of fat loss rather an increase in muscular hypertrophy.  For individual looking to trim down especially in the “abdominal area” they need to focus on training the cardiovascular or endurance system and maintain a well-balanced diet. 

Modern Day Heroes LCpl Jordan Haerter/Cpl Jonathan Yale

Fighting Fire with Fire:

The two Marines depicted in this picture are modern day heroes.  I served with these two in 2008 while deployed to Ar Ramadi, Al Anbar Province, Iraq.  If it were not for their actions on April 22, 2008 there are many people who would have not made it home to their families.  These two obviously believed in something larger than themselves, and are the definition of selflessness.  So please take a moment to remember their families who have suffered so much so that you may spend quality time with yours.

"You will not be forgotten"

Daily Challenge (31May12):

75lbs Sumo Deadlift High Pull x40
75lbs Push Press x40
400M Run
75lbs Sumo Deadlift High Pull x30
75lbs Push Press x30
400M Run
75lbs Sumo Deadlift High Pull x20
75lbs Push Press x20
400M Run
75lbs Sumo Deadlift High Pull x10
75lbs Push Press x10
400M Run
Complete for Time

"Strive for progress, not perfection"

Daily Challenge (30May12):

185lbs Deadlift
Box Jump
Ring Dips
Ab Wheel
Complete circuit 3 times Repetitions: 20, 15, 10

"Strive for progress, not perfection"

Daily Challenge (29May12):

100M  Parachute Sprint
10 Burpies
10 Rounds for Time

Memorial Day!

As another week draws to an end, most of us are off work tomorrow due to a very special holiday.  Memorial Day!!  This is a time that we should all take time out of our schedules to reflect on how our country got to this point.  We are here today due to the sacrifice of many men and women wearing our country's uniform.  This is their holiday that they have proudly earned. 

Tomorrow's Daily Challenge is to contact a friend or family member that is a past or present service member and thank them for their service.  If you have time to contact multiple people than please do, these men and women deserve the country's support and admiration.

To all the members of the Military past and present we here at HITFIT would like to THANK YOU for what you do!  Know that we support you.