#uptownfitness

[italiachef]

Tuning up & breaking all records! Listening to some killer tunes! #UptownFitness #WhereFitnessIsNormal (at Uptown Fitness) https://www.instagram.com/p/BqBSpbdnp4S/?utm_source=ig_tumblr_share&igshid=8sfjs0xl5fv1

[fitmorningpeople-blog]

Because according to Dave Chappell, everything looks better in slow motion ! Thank you @rayodom33 for letting me take you through a mean workout "on a Tuesday" You held your own!!! #fitmorningpeople #houstontrainer #uptownfitness #houstonsocialcircle #battlerope #tabata (at Uptown Fitness)

[uptownfit]

Attention: Crossfit Community

By Spencer Fiumara:

[uptownfit]

Workout Wednesday

By: Spencer Fiumara

Wednesday is here which means it’s time for another workout Wednesday! The workout this week is going to be more directed towards cardio and less towards weight lifting for those of you who are looking to lose fat and maintain muscle follow the regimen below.

Three days a week you’re going to perform high intensity interval training. The following cardio will assist with burning fat while maintaining optimal muscle. This type of training will assist with less joint pain, save your immune system, save your body composition, and most importantly...TIME. 

Back in the day the theory was that to burn fat, you must stay in the fat burning zone.

What is the fat burning zone?

-”(heart rate between 50-65%) for 60-70 minutes”

You don't start burning fat until about 20 minutes into the work-out.  So if you do a 70 minute session, you will get 50 minutes of fat burning. 

You see the instant that you are done with low intensity jogging, your body is done burning calories.  But, do an intense set of intervals, and your body burns calories for the 2-4 hours after the workout.  So the total amount of calories burned from intense intervals far exceeds that of jogging type cardio. 

“So where do I start?”

Try hoping on the treadmill and doing one minute at 3.5 mph and one minute at 10 mph.

*Caution this type of training isn’t for everyone and I would not recommend that you commit to this regimen if you are a beginner to cardio*

Hint: If you have to make modification to the speeds to start please do so. For instance...

-Start at 2.0 mph

-Increase to 5.0 mph

Then progress weekly. 

[uptownfit]

Tip Tuesday

By: Spencer Fiumara

So I’ve noticed that a lot of individuals are really pursing fitness these days and really trying to make a habit of it (GREAT JOB WORLD!). Aside from that, I’ve noticed that many people are still using the old fashion pen and paper to track their macros or calories for a lack of a better concept. I’m here to save you a little bit of time along your fitness journey by promoting an application that I like to use on a day-to-day basis in order to keep track of every piece of food/liquid calorie I eat/drink. The application I’m referring to is called “MyFitnessPal.” The following application has taken fitness to a whole new level by putting the convenience of tracking what you eat at the palm of your hand (if you have a smart phone that is). The first thing you’ll notice when you download the application is that you have to add in all of your data such as age, weight, name, etc… After that’s done you’ll create a profile for yourself (now I know what you’re thinking “GREAT, another social media site I’ll have to keep up with”), but it’s not like that! You can be socially active on the following application, but you obviously don’t have to be. I strictly use the application just to keep track of my macros…those being (carbs, fats, and proteins) that I’ve spoke upon in previous blogs. The application also allow you to scan bar code labels, but most of the foods you’ll find are already in the application from previous members using the app. Another cool feature about MyFitnessPal is that it allows you to keep track of your total calories, it sets a goal of how many calories you’ll need to consume in order to reach a following goal of your choice such as “lose one pound a week, gain 5lbs in a month, etc…” I strongly urge you to try it and comment below to let me know what you think!

[uptownfit]

Tip Tuesday

It's Tuesday again which means there is another tip coming your way via uPtown Fitness!

Eat Clean! Diets and restrictions can be hard to follow and frustrating to stick with. The best way to ensure you’re eating healthy is to Eat Clean! Avoid processed foods like potato chips and store bought cookies is only half the journey. Opt for healthier choices such as lean meats like chicken and turkey, and whole grain breads, veggies, and of course fruits. Eating healthy doesn’t have to be hard. Just start by making some simpler and smarter choices. It only gets easier from there!

[uptownfit]

Workout Wednesday

Bulgarian Split Squat

It Quickly Gets You Bigger and Stronger

It’s common knowledge that doing any type of squat will work out your leg muscles such as your quads, calves and hamstrings. In addition, the Bulgarian split squat helps your body gets into its anabolic state. Furthermore, it will help you release a huge amount of testosterone in your body, which will cause you to grow muscles and build mass at a much faster rate.

[uptownfit]

Tip Tuesday

Do you have a "little treat" you just have to have every day? Maybe it's that fancy coffee in the morning with the caramel and whipped cream or maybe it's the mayonnaise you just can't do without on your sandwich... It could be the salad dressing you flood your vegetables with at dinner time or maybe the 2 cookies you have to have for dessert every night. Those little habits can actually destroy your fitness results and lead to big time weight gain. Just 100 extra calories per day adds up to about 35000 calories per year, equivalent to 10 pounds of fat gain (or 10 pounds of weight you didn't lose if you've been trying to drop some pounds). Over the course of several years that could really add up if you aren't careful...is that daily treat really worth it? Cut out the little treats and you should see dramatic improvement in weight loss and an increase in muscle tone. Everything adds up and the little things make a big difference. Here's one more for you to think about...one 12 ounce soda per day adds up to 18 pounds of fat per year...2 sodas per day is 36 pounds! Yikes...