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August 2012




Why You Should STAND UP At Your Desk RIGHT NOW LIVE RITE SHAKE OF THE MONTH Tastes just like apple pie!

The Skinny on

METABOLIC TRAINING What it is, how it burns fat fast and how we can help! Like us on

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TOP STORIES ON THE BLOG • Your guide to buying great workout sneakers • Benefits of shopping at the Farmers Market • How to keep years off your skin!

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Metabolic Training

increase your body’s fat-burning capacity


TOP 10 WAY S T O LOSE t h o s e LAST 10lbs 1. Amp Up Interval Training 2. Record What You Eat 3. Drink More Water 4. Go Harder, Not Longer 5. Cut Out Alcohol 6. Eat More Protein & Fiber 7. Shake Up Your Meals 8. Pack snacks for long trips 9. Stand More, Sit Less 10. Eat Less Meat

o you wish you could accomplish more with your workouts in less time? Do you get bored with the same routine at the gym? Or, are you looking to increase your body’s fat-burning capacity when you’re not at the gym? If you answered yes to any of these questions, then metabolic training may be just what you need to kick-start your workouts! What is metabolic training? Metabolic training is a form of exercise that uses compound movements in back-toback bursts with very little rest time in between. The compound movements used in this type of exercise activate more than once muscle group at a time, which increases the overall fat burn achieved. Variety is key, making this a great workout for those who get bored with steady state cardio routines, such as jogging on the treadmill.


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Who is metabolic training appropriate for? This type of exercise is high intensity, so if you are a beginner or if you have a medical condition, you should consult your doctor first to make sure it’s safe for you. But, for the woman who is more accustomed to working out, who is looking to kick her weight loss into high gear or is trying to get over a weight loss plateau, metabolic training is an excellent choice. What is an example of a metabolic training routine? A typical metabolic training routine incorporates four compound movements for instance, squat presses with 5-8 lb. weights, reverse lunges with weights, burpees, and mountain climbers. Each of these moves is performed for just 1 minute, followed by 15 seconds of rest. After four 1-

minute sets (each followed by 15 seconds of rest), you have completed one round. The full workout is four rounds, lasting about 25 minutes total. How does metabolic training increase fat burning? Studies have shown that this type of training increases EPOC (excess post-exercise oxygen consumption), which refers to the amount of oxygen your body must use in order to return to its preexercise state. In other words, after metabolic training, your body keeps burning more calories than it would after a non-interval-based workout. Some studies have suggested that this increased calorie burn can last up to 48 hours!In a sense, you are “training” your metabolism to work faster.

Does Lucille Roberts offer metabolic training? Yes, we do! Our intervalbased classes like HIIT and Tabata incorporate metabolic training techniques, which is why we often recommend them to women who are interested in maximizing their weight loss. For these classes, the instructors can provide modifications to suit different levels of fitness, so if you’re new to the class, be sure to let the instructor know beforehand so he or she can suggest modifications to you during the class. If metabolic training sounds like something you’d like to try, go for it! Try an interval-based class, work with a trainer, or give the sample workout above a try.

Don’t Just Sit There…Do Something!


ake a moment to think about how much time each day you spend sitting. If you work at a desk, you’re probably sitting down for seven to eight hours per day. But, most likely, you do even more sitting than that—on your commute to and from work, on your lunch break, at dinnertime, and at home in front of the TV or at your computer. Even if you’re spending an hour at the gym each day, the amount of time you’re sitting down is usually much greater. A new study published in the British Medical Journal* suggests that if Americans were to sit for only three hours per day, our life expectancy would increase by two years! This study also indicates that, by limited our TV-watching to less than two hours per day, we’d extend our lives by another 1.4 years. In November 2011, the American Institute for Cancer Research determined that even cancer may be prevented by spending less time sitting. The reason is that physical activity seems to lower the levels of sex hormones in the body, thus reducing the risk of developing hormone-related cancers, like breast cancer. Even if you’re following the Centers for Disease Control’s recommendation of 150 minutes of exercise per week, you still may spend 15 hours or more per day sitting down—and that’s too much, says the American Cancer Society. While this doesn’t mean that you need to start lifting weights at your desk, you should try to incorporate more movement into your day. There are many simple ways to do this:

When you have one of those days when you feel a big weight on your shoulders… DO SQUATS Find more of these quotes and other inspiration on our Pinterest


n Stand up for a few moments every 30 minutes. n Instead of keeping a thermos of coffee or a large bottle of water at your desk, use a small cup. Get up and walk to the kitchen whenever you need a refill. You read the Lucille Roberts blog every day n Instead of emailing your coworker or and share it with your friends, and we want to reward you for it. sending an instant message, walk over By signing up to be a Lucille Roberts Cheerleader you can to her desk and talk to her. earn points every time you share our blog posts with your friends on n At times when you’re having trouble conFacebook, Twitter, Linkedin and Myspace. centrating, do some light stretching by your desk. You can even do squats! Try Want to earn more points? Sign your friends to do three sets of 10 squats on a break. up to be cheerleaders! The bigger the Getting the blood flowing in your body will squad, the louder the noise! bring more oxygen to your brain, which will also improve your concentration. n Skip the elevator and take the stairs CHEERLEADERS instead. at the end of August will win: n For more ideas, check out the workouts we have on the Lucille Roberts Blog (luciller1st prize: 24-inch Flat Screen TV Pick out one or two moves 2nd prize: iPod Shuffle from the workouts featured there and try them 3rd prize: 6 months FREE out while you’re on break at work. Or start your day with a little at-home exercise in the morning.


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What are you Waiting for?

SOURCES: Gann, Carrie: “Key To Fighting Cancer is To Stay Active,”, november 3, 2011, and “Sitting Ourselves To Death?”, July 9, 2012.

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Lucille Roberts Newsletter | August 2012  

The August 2012 newsletter from Lucille Roberts. The leading women's fitness gym since 1969

Lucille Roberts Newsletter | August 2012  

The August 2012 newsletter from Lucille Roberts. The leading women's fitness gym since 1969