Bodyweight Finisher

If you need a quicker workout this week or want to add a Finisher, try this!
Merry Christmas from MarkOne Fitness!

Your Mom was right about not skipping breakfast!

Yes mom was right, Breakfast is the most important meal of the day. Then why do so many people skip this meal.

Oh yes I forgot.

• I'm not hungry.
• I don't have time.
• I'll just have coffee.
• That way I'll have less calories, you know calories in calories out.
• I'll burn so much more fat on an empty stomach when I workout in the AM.
• I have 2 bigger meals later on.

It's endless, we've heard them all. Most likely these are the same people struggling with their weight and resist change. Well, we've tried for years to get the word out about not skipping breakfast. Researchers have been listening ---and it's not good news for those folks who still don't want to face the facts.......check out this study posted from the guardian .

Skipping breakfast primes brain to seek high-calorie food, study finds:
Brain scans show people who miss meal respond more positively to unhealthy foods than those who have eaten.

We are all told that breakfast is the most important meal of the day – and now neuroscientists are starting to understand why. Skipping the first meal of the day not only means you eat more at lunch, research has found, but also means your brain is primed to seek out unhealthier, higher-calorie foods.

Dieters who skip meals often end up gaining weight over the long term, but why this happens is not well understood. Tony Goldstone, of the MRC Clinical Science Centre at Imperial College London, scanned the brains of people who skipped meals and found mechanisms at work that could help explain the conundrum.

Prolonged fasting of any kind seemed to prime certain brain regions to gravitate towards higher-calorie foods when the person did eventually find a meal. "That makes evolutionary sense if you're in a negative energy-balance situation," he said. "You're not going to waste your time going for lettuce." He will present the results of his study on Wednesday at the annual meeting of the Society for Neuroscience in New Orleans.

In the experiment, Goldstone scanned the brains of 21 men and women, all around the age of 25, on two separate days while they were shown pictures of food and asked to rate how appealing they found everything from chocolate and pizzas to vegetables and fish. On one of the days, the volunteers skipped breakfast before their scans; on the other, they were given a 750-calorie breakfast of cereals, bread and jam an hour beforehand. After the scans on both days, the volunteers were given lunch, where they could eat as much as they liked.

"Not surprisingly, when they are fasted they are hungry and they rate the high-calorie foods as more appealing than when they are fed," said Goldstone. "For low-calorie foods, the effect is not as marked. When they come out of the scanner, they are given lunch and they eat more when they haven't had breakfast."

When the volunteers had skipped breakfast, they ate around 20% more at lunch, compared with days when they had eaten a normal breakfast. Their brain scans also showed that activity in the orbitofrontal cortex, which is just above the eyes, was especially responsive to high-calorie foods.

"We believe that bit encodes the value of rewards – how rewarding, how pleasant, how tasty something is. Not just food but other rewards seem to be signalled there in the brain," said Goldstone.
The more you like the food you're eating, the more active the orbitofrontal cortex becomes, and when people are asked to suppress their desire for tasty foods, its activity drops.

The changing activity in this brain region could also explain why different methods of weight-control surgery work to differing degrees.

Gastric bypass surgery, for example, involves sealing off parts of a person's gut so that they end up with a smaller stomach, and this produces an average of 20-25% weight loss. In gastric band surgery, doctors tie a band around the gut, which they gradually inflate over the course of a few weeks. This provides, on average, a 15-20% weight loss. "People describe to us that, after gastric bypass, they really don't crave high-calorie foods at all," said Goldstone. "The banding people say: 'I'm not hungry but I do still like those [high-calorie] foods.'"

His research team carried out brain-scanning studies on people who had undergone gastric surgery and found that the orbitofrontal cortex activity was less in the people who had had bypass surgery, compared with the banding. "One of the reasons we think people do better after bypass is that you alter the craving for high-calorie foods, which is mediated by the orbitofrontal cortex," said Goldstone. "We think that is possibly mediated by hormone changes and possibly also they get a little bit ill when they eat the high-calorie foods and they learn that they feel sick and so they avoid those foods."

There you have it-----please please have that first meal first thing in the morning!

New Fall Schedule

Here's the Oct- Nov schedule.   4 Locations!!!

Still Outdoors MarkOne Fitness
WED & FRI 7AM

Nashoba Tech Westford
MON 6:15PM
http://www.nashoba.tec.ma.us/education/components/scrapbook/default.php?sectiondetailid=366

Roudenbush Community Westford
FRI 915AM
New! METFIT TOTAL BODY CONDITIONING Instructor: Mark Hebert http://www.roudenbush.org/new/search.php?Search=metfit

Westford Regency
(Members Only)
Thurs 6:45am
http://westfordregency.com/wr-health-club/

Come try out a class!

Fat Loss Bodyweight Circuit

Don’t have enough time to workout? Are you stuck home with zero equipment, but want a workout? How about limited space? Hotel room? You get it, a NO EXCUSE WORKOUT. Try this bodyweight workout, it’s something that you can do anywhere, and quicker than anything else. That means no travel time to the gym, no messing around with equipment, and no excuses for not having enough time…

There’s several ways you can do this. You can set a specific time say 10-30 minutes and see how many rounds you can complete or just do 3-4 sets.

Here we go, this is a bodyweight circuit that can help you lose weight, burn calories, and blast your metabolism into high gear for hours. You don’t need equipment or weights for this routine either. You can do this fat loss workout anywhere! Again, some of the video has LeeAnne uses a weight or Valslides –if you don’t have them it’s not a problem. You can do this anywhere!!!

 Fat Loss Circuit

1.    Bodyweight Prisoner squat (10-20 reps)

2.    Pushup (10-20 reps) – modified on knees is okay

3.    Swing Lunge (10 reps per leg)

4.    Plank (30 second hold)

5.    Pop Squats (30 seconds)

6.    Modified Turkish Getup (10-15 per side)

7.    Mountain Climber (20-30 seconds) just bring in a leg at a time

Do this entire circuit without any rest between the exercises. Rest for 1 full minute at the end of the circuit and repeat.

For the beginners out there I would suggest that you do fewer repetitions and take slightly longer rests until you adapt and are in better overall condition to step up the intensity levels.

There you have it. This is an example of a Fat Loss Circuit –give it a shot and let me know what you think!

Fifty Shades of Grey Workout........

Remember the 70’s? Yes some of you do. Back in 1974 I heard people were streaking everywhere (running naked in a public place). It was so popular Ray Stevens recorded a number 1 hit called “The Streak”. No I’m not making this up. What the heck am I getting at? Well, for some reason this summer is starting to remind me of those crazy summers back in the early 70’s. Why? Is it the cultural phenomenon and best-selling trash, I mean book,  Fifty Shades of Grey, the movie Magic Mike or Werewolf love on True Blood? I’m not sure, just an observation, but to make a long story short, everyone is getting naked, there are many more nude scenes on TV and films, is that a good thing? Maybe…… It’s the summer of “anything goes”, so grab your handcuffs and tie and join the party, NOT.

As a Country we’re always being told that we’re too uptight and we’re overly sensitive when it comes to sex and nudity. Really, are they actually watching our shows or movies? America is supposed to be all progressive and liberal, yet they freak out upon seeing a suckling infant. I don't get it either. Has that all changed?---why am I thinking Carrie Bradshaw from Sex in the City.

So if we’re going to show more or less, we might as well look good doing it. First off, don’t compare yourself to ladies in magazines, we don’t have the luxury of air-brushing. Don’t compare yourself to actors doing nude scenes. They are paid millions to work their asses off, literally. Just be yourself, the best YOU can be, your best body, feel good about yourself.

I went from this to a workout, yes strange. In the spirit of Fifty Shades of Grey and looking good however you want to dressed or un-dressed. I’m giving you the Fifty Shades of Grey workout. And don't read the damn book on the treadmill!

By the way I read 2 pages of the book and I turned Fifty Shades of Red……….

Try this workout, it's total body circuit style 
let me know what you think……

Fifty Shades of Grey Workout

Warmup (50 reps total)

Bodyweight Squats 25 reps

Pushups 9 reps

Reverse Lunge 8 each leg

Circuit 1   (50 reps each move)  see reps below

1A Squat & Press

1B DB Row

1C Reverse Lunge (reps 1 side)

1D Straight Leg Sit-up –hold hands in front –DON’T anchor feet

*Perform in circuit ---- Do 1A 1B 1C 1D rest 1 min (SET 1 20 REPS EA) (SET 2 20 REPS EA) (SET 3 10 REPS EA) –set 3 increase weight

Circuit 2   (50 seconds each)

2A  Alternate Front Lunges

2B Pushup

2C Get ups 25 seconds each side

2D 2 way Jacks (jumping jacks –hands out like lateral raise alt with hands like front raise)

2E 3 side Squat Jumps

*Perform in circuit ----  50 seconds each move Do 2A 2B 2C 2D 2E rest 1 min REPEAT 1 or 2 times

Finisher   (50 seconds each) (Optional)

3A  Crossover Dynamic Squats

3B Ski Hops

3C Prone Jacks or Squat Thrusts or Burpee

*Perform in circuit ----  50 seconds each move Do 3A 3B 3C rest 1 min REPEAT 1 or 2 times

Camping with LA.........A Friday Circuit!

Thanks Guys----great job today!

Summer Program Special

It’s almost that time of year! Schools out……..  Many kids are joining local gyms, which is great. The problem is for most of them they are left on their own to workout how they want and do whatever fits in that day. Not the way to go!

There’s more to an effective program than just Bench Pressing and bicep curls…….

Don’t learn the wrong way!!!!!!! Get the most from your workouts!

Fail to plan…….Plan to fail!!!!!

One of the most important things to remember when starting an exercise program is.. You can’t just WING IT……in order to get in shape and make changes. You need a planned structured approach…..

Or you are new to gym and you’re not sure what to do for a workout……….

Take advantage of the gym staff or Personal Trainer at your gym-make sure to use proper form to avoid injury and get the most out of your workout!

Want more of a one-on-one experience?  MarkOne Fitness is offering a Summer Program Special for you or your Child (12 & up).

2 – (1-on-1 )     qty 2 (1)  Hour Sessions & a written program ---3 days a week program.  

The (2) sessions will be used to go over exercise form and do the program itself. Full email or phone support if you have any questions during the time you are on the program.

Just let me know where you’ll be doing the workouts once you are on your own. If it’s at home just send me a list of the equipment you have -----it can just be Bodyweight ---

Want to get ready for the Fall Season? Now’s the time to think ahead.

We’re here to make that happen!                  info@mark1fitness.com