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.

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Exercise and Injury

If you’re new to exercise, I always say better too little than too much to start. As starting with too much leaves new exercisers more prone to muscle strains, muscle tears, and/or bone fractures.⠀

And if you’ve been exercising for quite some time and find yourself constantly with aches and pains resulting from your exercise. The problem is YOUR TRAINING….it’s poorly programmed…sorry to be the bearer of bad news. But you are not a badass for getting hurt all of the time and pushing through it.

Are you ready to move better and stop getting injured? DM me 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.

Aerobic Exercise and Atherosclerosis

Did you know that by lowering blood pressure (exercise can lower your BP by 6-7 mmHG) and by reducing circulating LDL cholesterol via aerobic exercise you reduce your risk of developing atherosclerosis?Atherosclerosis when combined with hypertension increases your risk of developing coronary heart disease, ischemic stroke, and peripheral vascular disease.⠀

Aerobic exercise helps the liver to produce for HDL (high density lipoproteins), which then translates to being able to pick up circulating LDL for transport to the liver so that it can be metabolized instead of sticking to your arteries.⠀

If you have limitations that keep you from high intensity activity, the good news is you can achieve the same benefits related to HDL productions with moderate intensity (will take a little longer though) as long as you expend 1200-1600 calories per week in total energy expenditure.⠀

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.

My Fitness Journey

In 2011, I started as a freshman at FIU, which included taking night classes and meant having to quit my 12 year tae kwon do journey and fitness altogether for awhile. I didn’t switch to the gym because I had never used one and I felt dumb walking into one not knowing what to do, at least that was my excuse and I held on to it until I watched myself go from 140 pounds to 170 pounds between 2012-2013. I became sluggish, my skin that I had worked so hard to clear up after puberty hormones gave me a pizza face, broke out again, and I hated not fitting into any of the clothes I’d been wearing for years. ⠀

I did every diet in the book (paleo, calorie counting, excessive caloric restriction (1200 calorie days), etc.) and nothing worked, because I viewed it as just what it was, a diet. While I was trying to get it together in the food department I got into crossfit for awhile before transitioning into powerlifting and now general fitness.⠀

I currently weigh 149 pounds (I did get down to 145 in 2014) and man has it been up and down. I am so grateful for every up and down in this fitness journey of mine because it has taught me everything I know today. Because of the downs I learned how to pick myself up and keep going. Learned how to have a good and healthy relationship with all foods (including donuts), maintain balance, and of course how to exercise.⠀

My greatest joy is applying the knowledge I’ve learned in school to be able to personally cater to every single one of my clients as well as knowledge from my own experience.⠀

If you’re currently like I used to be and just frustrated, don’t know where to begin and are looking for exercise, nutritional, or guidance in both departments shoot me a DM with your goals, I would LOVE to coach you. I know how satisfying it is to feel energized and happy because your have a healthy relationship with food and exercise.⠀⠀⠀⠀

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.

5 Amazing Apps To Help You Stay Fit

Technology coming in for the fitness journey win.  Here are 5 apps that I would recommend taking a look at.

  1. Fitness is also about mental health, which is why I recommend the Calm medication app.  It is a free app that helps you learn how to meditate.
  2. Runkeeper:  Love running? Track your runs with this free app
  3. My Water Balance:  If you suck at drinking water this app is a great tracker as it also sends periodic reminders to your phone to make sure you get your water in
  4. My Fitness Pal:  I am really tempted to do a post on how to use my fitness pal because it really is such a great tool for tracking goal progress, macronutrients, and micronutrients
  5. Seconds-Interval Timer:  Love HIIT, Tabata, Circuits, etc.?  Keep track of the intervals with this free app.

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.

Get LetlerFit the Personalized Way

With the launch of the NEW LetlerFit.com I now officially publicly advertise my customized online training.

If you read yesterday’s blog post you know that I touched on the major differences between my e-book guides and personal training.

If you can check off any of the following I definitely recommend my online personal training:

  • Have any mobility limitations from past or current injuries
  • Have any diagnosed medical condition
  • Have specific goals
  • Want a training program that is 100% customized for your body and fitness level (everyone is different!)
  • want guidance and accountability

All of my clients begin with my online Needs Analysis (i’ll be touching up on this tomorrow).  What may differ between one client and the next are the different packages available:

  • Just the program:  This is for someone who has a good idea about how to perform the exercises and wants a program to cater to them and any specific goals or needs, but also does not want the coaching or accountability
  • Weekly Check Ins:  Your program will come with a 60 minute weekly check in to go over any questions, video critiques of you performing your exercises, etc.
  • Unlimited Coaching:  This is for the person that wants full access to me during the month of training to ask questions, record and send videos to, while still getting a personalized program

Are you ready to get LetlerFit? Fill out my Questionnaire and I will get back to you ASAP

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.

Personalized Exercise or Cookie Cutter Exercise: What’s the Difference?

On social media every “fitness guru” has a set of guides or e-books.  Aside from the fact that those “gurus” just slap exercises together and put it into an e-book and sell it to you, this blog post will be focused on the differences between these guides and a REAL and LEGITIMATE customized program.

A general fitness guide (I have my own set as well) are all cookie cutter programs.  Meaning every single person does the same set of exercises.  THAT IS OKAY.  Every single person who buy my e-books gets the same e-book, only as someone with extensive knowledge of exercise physiology I took into account not only exercise order, purpose of each exercise, and strategy behind the entire program, but also my average demographic and what their typical imbalances are.

What are skeletal and muscular imbalances?  We all have them.  They can be created by poorly programmed exercise program, by our work schedules, and how we go about our lives.  Whether we realize it or not imbalances can affect our abilities to effectively and efficiently perform an exercise.  Does this mean generalized cookie cutter plans are bad for you?

Not necessarily!  Assuming they are put together CORRECTLY and by someone who is a real exercise professional (way too many scam artists out there).  You can have killer results with them! On the flip side, they are less of an investment.

Personalized programs as opposed to generalized are recommended for everyone, but ESPECIALLY for people who

  • Have chronic pains
  • Have diagnosed medical conditions
  • Rehabbing from an injury
  • Pregnant or in the Post Partum
  • Who has no idea how to perform an exercise correctly
  • Need Guidance
  • Need Accountability
  • With very specific goals

Generalized programs are best for people who

  • Know how to perform the exercises correctly
  • Are 100% healthy in the sense that they have no medical conditions or injuries
  • Want a structured program to follow

For my general fitness programs click here

For my Personalized Fitness click here

Not sure which one would best suit you!  Hit me up in the comments or shoot me an email at LetlerFit@gmail.com

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.