Got Genetics?

We’ve all heard people say “oh it’s genetics” But how much does genetics actually affect us? 25-40% of what happens to us is not in our control. What we can control is our behavior and our environment. Genetics determines our potential capabilities as well as what we are at risk to developing or more susceptible to. It also influences the way our physiology adapts to exercise and our physiological occurrences. ⠀

However, by no means can we use genetics as an excuse for diabetes when all you eat is processed sugar.⠀

 

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.

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Overtraining is REAL

Have you ever heard of overtraining? It’s very real and very shitty. It is typically caused by repetitive physical and metabolic stresses such as:⠀
-Environmental Stresses like heat⠀
-poor lifting technique⠀
-excess free radical activity and hypoxia⠀
-inefficiency at buffering byproducts⠀
-poor hydration ⠀
-poor nutrition⠀
-glycogen depletion⠀
-poor recovery⠀
-lack of sleep⠀
-high volume eccentric training⠀
-excess total volume or isolated loading⠀

The last thing you want to do is to over do it. Proper training and rest is KEY!⠀

Let me help you! LetlerFit@gmail.com⠀

Biagioli, Brian Dominick. Advanced Concepts of Personal Training. National Council on Strength and Fitness, 2012.

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.

The Basics of Exercise Order

Do you find yourself slapping together different exercises and hoping it works out or even thinking it gave you the best workout ever? I know i’ve been there. Believe it or not there’s a science to exercise order and sadly enough I have yet to see any of the famous fitspos with 1M+ following use correct order.⠀

Exercise order depends on recruitment goals and is a direct reflection of the energy system-tension relationship. ⠀

Exercise your major muscles (primary) groups using your compound lifts first, move into unilateral exercises (secondary), and end with exercises that target your stabilizers (ancillary). You need your stabilizers for your compound lifts so avoid fatiguing them first. ⠀

If you feel like you need help in every which way, I’ve got you! DM me or Email LetlerFit@gmail.com let me help you exercise correctly and effectively.⠀

If you like creating your own workouts, but are curious to see how they can be tweaked or improved, I help with that as well!⠀

Biagioli, Brian Dominick. Advanced Concepts of Personal Training. National Council on Strength and Fitness, 2012.

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.

Breaking Down Your Muscle Fibers

Every time I hear someone say an exercise targets fast or slow twitch fibers and have zero idea what they’re talking about, drives me crazy. While science is currently investigating I believe the last number I was told was 16 fiber types, the general teaching consensus is 3. Type 1, Type 2a, and type 2x. Fast and slow twitch in the science community btw is slowly starting to fade away because they realized thats not the best way of describing our muscle fibers. But for now, I put them into the blog explanation below:⠀

Your type 1 fibers are known as the slow twitch muscle fibers because they have the slowest firing rate, least amount of force production, and smallest circumference. They are however most resistant to fatigue and have the greatest aerobic efficiency of the other fibers.⠀

Your type 2a fibers are known as your fast twitch oxidative fibers because they have a fast firing rate, produce moderate force, and have a moderate circumference. As opposed to the type 1 fibers, your type 2 fibers fatigue rapidly because of the high force production and they aid in extended work at lower force output.⠀

Lastly, your type 2x fibers are known as the fast twitch glycolytic fibers and have the fastest firing rate of the 3 muscle fibers, the greatest force production, and largest circumference. They fatigue the fastest, but have the greatest creatine phosphate efficiency.⠀

Biagioli, Brian Dominick. Advanced Concepts of Personal Training. National Council on Strength and Fitness, 2012.⠀

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.

7 Pieces of Common Fitness Advice that are Completely Wrong

I did another one of these posts a while back, but today I wanted to bring you a different set of Fitness Myths:

  1. Fasted Cardio is Highly Effective:  Numerous studies on this matter are inconclusive on whether or not the benefits to fasted cardio outweigh the risk of glycogen depletion, light headedness, catabolism etc.  Eating the correct nutrients before your workout is what give you energy, contributes to fat loss, and makes for a more effective workout.  Fasted cardio makes you think you’re working harder but its because your rate of perceived exertion is increased due to your body running on fumes.
  2. Anyone can excel at whatever sport they want:  Actually we are all born with specific muscle fibers.  Elite sprinters probably won’t be seen winning a marathon…different fiber type composition.  Baseball pitchers probably won’t be seen winning gold as an olympic lifter.  Get your feet wet in a variety of sports and your body can tell you, which sports it was best meant to play, but not everyone is physically capable of becoming an olympian and don’t beat yourself up over it!
  3. Push through injuries:  The common walk it off mentality is AWFUL.  Sharp shooting pain is how our body signals us something is not right and unless you’re fighting in a career altering match or running in the finals at the olympics, injuries are not something you should just “walk off.”
  4. Avoid Cardio to Make Gains:  While excessive cardio is not good for the gains, we should all be doing some form of cardiovascular as the immunological, improved performance, increased recovery, and sooo many other benefits.
  5. Go 100% Every Single Day:  Our body NEEDS rest, for some it’s in the form of active rest, but it is considered rest nonetheless….if we expect our body to perform at 100 everyday there is no time for your muscles to repair and grow.  Not allowing for proper recovery also increases stress levels in our body which can lead to gut inflammation and illness.
  6. Squats Are Bad For your Knees: Bad form is bad for your knees.  Squats are an incredibly effective compound exercise, I use them often for even my elderly clients.
  7. Ab Exercises are What Give you Abs:  Did you know some people with 6 packs don’t do a single crunch, russian twist, or sit up? Shocking I know.  While those exercises may contribute to enhancing a reduced waistline brought on by clean diet…they are not necessary.  A heavy squat, properly lunge paired with a medicine ball rotation, even a bent over row are highly effective exercises for your abs.  Genetics and diet go a longer way in improving the appearance of your abdomen.

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.

LetlerFit Cyber Monday

On this crazy holiday sale day, LetlerFit is giving everyone a 50% discount on ALL of our fitness guides! PLUS everyone who purchases our Total Body Package will receive a FREE CARDI..NO tank on top of the 50%! Get all 7 Guides for Less than $30 AND a bonus $22 tank to wear while you’re getting Christmas fit!

CODE CYBER50 at checkout!

Shop LetlerFit Cyber Monday

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.

LetlerFit Black Friday is HERE!

Our favorite holiday shopping day is HERE and we are not disappointing!  Have you had your eye on any of our leggings, shorts, capris, or tanks?  Today only, 50% off on all apparel!  Here’s what that looks like:

  • Leggings: were $64.99, NOW $32.49
  • Capris: were $54.99, NOW $27.49
  • Shorts: were $44.99, NOW $22.49
  • Tanks: were $24.99, NOW $12.49

Have any questions about sizing?  feel free to leave a comment or e-mail LetlerFit@gmail.com! Ends TONIGHT 11/24/17 at 11:59PM EST

Code: BLACKFRIDAY

Shop NOW!

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.