Stretching

Stretching is such a crucial part of our workouts that most of us completely underutilize and forget to do… HEY, ME TOO! I definitely do not stretch every day, but I try to as much as I can when I can. There are multiple movements one can do in stretching but most people do not realize there are different types of stretching as well. They are known as dynamic and static sustained stretching.

Dynamic stretching is recommended to be performed prior to working out. This involves movements to help warm up your joints, muscles, and get blood flowing to your muscles. Examples would be: leg swings, arm circles, etc.

Static sustained stretching is recommended to be performed after your workouts. These are stretches where you hold that position between 30-60 seconds. This is beneficial to help with flexibility, elongate the muscles, and even help in your recovery process to help you not feel as tight and sore the next day.

When performing static sustained stretching make sure you are not bouncing or pushing yourselves too far into a stretch. This is known as ballistic stretching which you will see a lot of dancers and gymnasts perform.

So, are you stretching every day? Are you properly warming up your muscles to prevent injury? Probably not.

Let’s go out of our way and get start putting this essential and easy implementation into our programs and routines to better ourselves and our bodies!!


Let’s see your stretches today!!!

AIM Radio Ep 012

Special Guest:  John Gorman

Take advantage of all the amazing information brought to you by our special guest John Gorman.  John is one of the top diet coaches in the country, he is host of the TNT (Training and Nutrition Truth) Podcast, published author, gym owner, owner of The Phat Muscle Project, 1st Phorm Elite Trainer, Co-owner of the Physique Summit with Cliff Wilson and has a long list of winning bodybuilding, physique and figure competitors as his coaching clients.

Join us as we discuss metabolic adaptation, reverse dieting, calorie adjustments, training and cardio.  In this podcast we try to draw down on the key points for those who have been yo – yo dieting for many years with little success and those who have over time, unknowingly slowed their metabolism by falling into the trap of a busy life with only one large meal per day and very little physical activity. 

Follow along as we outline what a slowed metabolism looks like and how to stair step your way back to a fast metabolism by using meal timing, calorie increases and weight training, priming your body for fat loss through small periodic calorie reductions. 

Be sure to go check out John’s two amazing books Metabolic Capacity and Reverse Dieting and The Flexible Fat Loss Solution. These are two the most informative books I have ever owned and will definitely take your physique or fat loss journey to the next level of success. 

Contact Us

Email: anchoredinmuscle@gmail.com

Jason’s Instagram: @themusclecaptain

Brandi’s Instagram: @brandibuckner0204

Facebook Fan Page: Anchored In Muscle

Website: anchoredinmuscle.com

YouTube

Podcast: available on Anchored In Muscle website, iTunes, Libsyn & Stitcher

Support: 1stphorm.com/anchoredinmuscle

 

AIM Radio Ep 009

Progressive Workout Splits for Fat Loss

We’re back!!!!!  We’ve been away too long!  Join us as we knock off the rust after 1 month off of recording.  There are definitely lots of slips, stumbles and of course Brandi being GOOFY.

During this episode we discuss progressive workout splits, how to utilize each one and for how long.  

Plus more shit talking from Captain Nasty about the Maritime Throwdown.

 

WHOLE BODY TRAINING  

  • Work all major muscle groups by using multi joint compound moves,
  • Allows you to train each muscle group 3 times per week, providing ample recovery time while also building volume. 
  • Very good for beginners in order to adapt your nervous system  to get better muscle contractions, lifting is a learned skill . 
  • Using compound movements and hitting the entire body causes greater production in testosterone and growth hormone
  • Burns the maximum amount of calories during the workout and stimulates a boost in metabolism up to 48 hours. 

UPPER BODY / LOWER BODY

  • Breaks the body down
    • Upper body
      • chest, back, shoulders, biceps  and triceps
    • Lower body
      • quads, hamstrings, calves and often abs simply to reduce the over all volume on the upper body day. 
  • Allows each muscle group to be trained two or even 3 times per week if your schedule allows 
  • Allows for more volume per muscle group by train fewer groups per work out
  • Better variety of movements , sets and reps even the use of different movements on separate workouts throughout the week. 
  • More intensity per muscle group

PUSH, PULL, LEGS (THREE DAY SPLIT)

  • Breaks the major muscle groups into 3 separate workouts
  • Major muscle groups are paired with assistant muscle groups which are engaged through each movement
    • Most commonly chest / shoulders / triceps,  back / biceps / forearms, with a separate leg day (abs on leg day)
  • Breaking muscle groups down further allows for more intensity and volume per muscle trained in each session.
  • Commonly set up
    • Chest, Shoulders, Triceps on Monday
    • Quads, Hamstrings, calves on Wednesday
    • Back, Biceps, forearms, abs on Friday
    • Can also be set up for twice a week training Mon, Tues, Wens, then repeat Thurs, Fri and Sat with Sunday off.  

Four Day Split

  • Divides all the major muscle groups into four separate training days. 
  • Allows you to train fewer muscle groups per workout 
  • Each muscle group trained can be do with more intensity and volume. 
  • Pairs large muscle groups with smaller ones that assist larger groups
    • chest / triceps
    • back / biceps 
  • Each set of the large muscle groups serves to pre exhaust  the smaller muscle group 
  • Typically set up for:
    • Chest, triceps, abs on Mondays
    • Quads, hamstrings and calves on Tuesday
    • Shoulders, Traps and abs on Thursday
    • Back, Biceps and forearms on Friday. 

Guidelines

  • Always watch for stalls in your progress
    • Any stall in strength gains or fat loss could be a sign that you need a change to spark new progress. 
  • Beginners start with whole body
    • 1 to 3 months 
  • Whole body
    • 1 to 3 months 
  • Upper body/lower body
    • 4 to 9 months 
  • Push/Pull Legs
    • 10 to 18 months 
  • 4 or 5 day training split
    • 19 months plus 
  • Advanced beyond 20 months consider
    •  twice per day training
    • body part training 
  • 16 to 20 sets per muscle group or 40 sets per workout depending on
    • type of training
    • rest between sets
    • over all recoverability

Contact Us

Email: anchoredinmuscle@gmail.com

Jason’s Instagram: @themusclecaptain

Brandi’s Instagram: @brandibuckner0204

Facebook Fan Page: Anchored In Muscle

Website: anchoredinmuscle.com

YouTube

Podcast: available on Anchored In Muscle website, iTunes, Libsyn & Stitcher

Support: 1stphorm.com/anchoredinmuscle

 

Maritime Throwdown Information

Tickets

Maritime Throwdown Email

Weight Training Vs. Steady State Cardio For Fat Loss

Weight Training Vs. Steady State Cardio For Fat Loss

If someone asked you “what burns more calories, lifting weights of cardio”, you would probably, without hesitation, tell them that cardio burns more calories.  Don’t worry, because this is the answer that most people would give as well. 

However, if you look a little closer, this might not be as clear cut as you think.  Both of these training methods burn calories and reduce body fat, but they use different methods and have different effects on your body.  

During The Workout 

When you are actually performing the workout (lifting weight or steady state cardio), how much fat are you really burning?  In this case, steady state cardio may have weight training beat.  You will burn quite a few more calories during a cardio session than a typical weight lifting session (1 body part per day).  What you are NOT told is how long steady state cardio sessions can also break down muscle tissue which reduces your calorie burning ability. * A game changer here would be a FULL BODY weight training session like we have discussed in previous blogs.

Post-Workout

We determined that cardio burns more fat when you’re doing the workout.  After the workout is over; now that’s a different story.  Once you have stepped off the treadmill, the calorie burning has stopped by the time you get home.  

After a session of high-repetition weight training, you will experience a phenomenon known as excess post-exercise oxygen consumption (EPOC).  This is your body’s way of using calories to repair damaged muscle tissue.  EPOC can provide your body with 38 more hours of fat burning. 

Keeping It Off

Ever notice that those with the most muscle, lose fat the fastest when they choose and are in general leaner than those with less muscle?  Once you get the weight off, which training method is better at keeping it off?  Here, weight lifting may have its biggest advantage.  Your resting metabolic rate (RMR) is how many calories that your body needs to burn just to exist.  

Muscle requires 3 times the amount of calories than fat.  This means all that lean muscle you built from weight training will continue to burn fat every day; even when you don’t exercise.  

Body Composition 

Your body composition can be described as “what you’re made of”.  It takes into account your fat mass (your total amount of body fat) as well as fat-free mass (FFM) (everything in your body that’s not fat).  

Lifting weights and performing steady state cardio will affect your bodyweight and your body composition.  Since strength training not only burns fat, but builds muscle, it can give you the appearance that it’s not helping you lose fat if you only use a scale to measure progress.  

Likewise, steady state cardio will also give you a skewed reading on the scale.  As I mentioned previously, cardio only burns fat and builds little (if any) muscle.  This can make the scale give you a more pleasing number, but you may not have a healthy body composition.  

Measuring your body composition is a much better idea than only using a scale as a guide for fat loss.  Consider that muscle tissue is much denser that fat.  This means that you could lose 5 pounds of fat mass and gain 7 pounds of muscle (FFM) and be 2 pounds heavier on the scale.

Now, you may think that you are gaining fat mass, when in reality, you’re gaining FFM and making positive changes in your body composition.  Having a health professional determine your body composition will help keep you on the right track.  

Weight training and steady state cardio will both help you burn calories and lose fat.  Since lifting weights burns more calories in the long run and cardio burns more calories while exercising, using weight training as the foundation of your plan and cardio as an additional tool may have the biggest effect on fat loss.  

If you need help developing a comprehensive FAT LOSS strategy, never hesitate to reach out to us. We are as always, here to help. 

Why Women Should Lift Weights

Weight Training For Women

Ladies, ladies, ladies, now I know that society, the media and infomercials have lead you to believe that starving yourself and doing lots of cardio is the way to have the ultimate bikini body but that is just NOT TRUE. 

There is certainly no shortage of women at your local fitness facility.  Actually, they tend to be in the majority when it comes to cardio equipment and fitness classes.  The same can be said for women and healthy eating.  Women are 50% more likely than men to eat their daily amount of veggies. 

In our last transphormation challenge we sent out the request for every person to find a photo online of someone they wanted to look like. As the responses came in I was not surprised to see what I knew to be true.  EVERY photo I received was of a person that clearly used weight training as the foundation of their overall plan.  Hours of cardio and starving yourself only breaks your body down.  By breaking down your own muscle tissue you are destroying your FAT burning ability. It’s time you heard the truth.  Resistance training (weight training) is the real NO BULLSHIT way to the body you want.  Anchor yourself in muscle. It is MUSCLE that will get you lean and KEEP you lean. 

So, if you are clearly living the fitness lifestyle, then why is there still this fear of going over to the free-weight area and grabbing a set of dumbbells?  Women who are not training with weights are missing out on some major benefits. 

You Won’t Look Like Man

While this isn’t exactly a benefit, it’s something that needs to be said right up front.  Many personal trainers will hear a common concern when first working with a female client, “I don’t want to get too muscular and look like a man.” 

You will not look like a man because you lift weights!  There are two huge reasons why training with weights will not make you look like a man.

  1. Testosterone– This is the muscle-building hormone that is abundantly found in men. There is significantly less of this hormone in women and will keep you from looking like a man.  Now getting it into your body artificially (aka illegally) that’s a whole different story. 
  2. Time– The amount of time that you would have to dedicate to even begin to resemble a male’s physique would be insane. The very few women that you do see who look like men have essentially devoted their lives to achieving this. 

Now that we have that issue cleared up, let’s go over the overwhelming reasons why you should be training with weights. 

Torch Fat

Hopefully, we all know that there is no such thing as “target fat loss”.  However, studies suggest that strength training may be a better way to lose abdominal fat than cardio. 

This has to do with that fact that when going for a 60-minute run, you’re burning fat, but also losing muscle. While weight training, you are almost entirely burning body fat. 

Burn Calories

Weight training is a physically demanding activity, so you will clearly burn calories when you’re in the gym training.  You will also continue to burn calories long after your training session has ended. 

Your body will keep burning calories for up to 39 hours post-workout to recover and repair damaged muscle tissue.  Adding weights to interval training will also greatly increase your calorie burning ability. 

Look Lean And Healthy

We already touched on this earlier, but lifting weights will not make women big, bulky, and masculine.  It will make you lean, defined, and healthy.  Lifting weights is one of the best ways for women to get tone looking muscle definition

Women who lift weights can expect to see some major postural improvements.  This will radiate a confident and sexy look to others around you.  Better posture will also improve your breathing, reduce stress, and boost energy levels.

Lifting weight is not an activity that’s exclusive to men.  Training with weights will help you look, and feel, great.  If you are ready to once and for all take control and BUILD the body you want, if you need help, we are always here. Reach out, lets get started on the BRAND NEW YOU! 

 

Captain Nasty your muscle Captain

 

Contact, follow, stay in touch:

Support: 1stphorm.com/anchoredinmuscle

 

Full Body Weight Training Split

 

Captain’s Blog

 

Burn More Fat With Full-Body Weight Training

No matter whether you are a boat hand, rig worker, plant worker or the wife at home managing the house, the kids and possibly even a job of your own, TIME is your most precious commodity.  You want to look good, be strong and be healthy.  Lets just be honest, you want to either bring your sexy back, build a hot body, feel like a million bucks, combat a health condition or be the example for your kids to follow and look up to.  That said, you don’t have the time, money nor desire to live in the gym 7 days per week like a fit pro or physique athlete.  Lets talk about how you can build muscle, burn fat, have that amazing body and still have time for a LIFE.   

Unless you’re a competitive bodybuilder, you may want to steer away from the single body part splits (chest and triceps on day 1, back and biceps on day 2, etc.).  This type of training split may be good for mass gains, but it can be incredibly time-consuming to do it right.  

Now, if your training goal is burning calories and getting shredded, then you need to start performing full-body splits.  If you want to burn more fat with full-bodyweight training, there are a few things you need to know. 

 

Exercises Used

You will primarily rely on the use of compound lifts such as the bench press, squat, deadlift, overhead press, and row.  When you get stronger on your main compound exercises, you’ll indirectly stimulate smaller muscle groups as well.  

Barbells, dumbbells, kettlebells, bands and even your own body weight can be incorporated into a full-body workout.  Don’t think that just because you don’t have access to all the equipment imaginable, you can’t perform a killer workout.  Simple compound movements is all you need.  

  

Training Frequency

When we’re talking about training frequency, we’re simply referring to how many workout sessions performed during the week.  Compared to other splits, particularly the body part split, full-body training will have a very high training frequency.  

Full-body training should be performed 3 times per week and be sure to allow 48 hours between sessions.  This will give your muscles enough time to recover for the next workout.  Your training split may look something like this: 

  • Monday–  Full-body training
  • Tuesday–  30 mins moderate cardio
  • Wednesday–  Full-body training
  • Thursday–  30 mins moderate cardio
  • Friday–  Full-body training
  • Saturday–  Rest
  • Sunday–  Rest

 

Rep Scheme

Full-body training can use any rep scheme to accommodate any fitness goal.  However, if you want to burn more fat, then you will be training around the 15 rep range.  Don’t think that 15 reps means that it’s time to go light.  

Keep the weight heavy enough to reach failure at the last set.  If you just completed a set of squats for 15 reps and you could have completed about 5 more, then it’s time to go heavier.  

The reason that you’re training at this high of a volume is simple—glycogen.  Training at such a high rep range will drain your muscles of stored carbs, or glycogen.  Your body tries to combat this unwanted glycogen depletion by increasing its glycogen stores.  

Why is this important?  The extra glycogen pulls in intracellular water, which is very anabolic. This phenomenon elicits protein synthesis and causes the cell to stretch.   When the muscles cells begin to stretch, it signals cellular growth and can even cause the release of growth factors.  

 

Calorie Burning

Just as we went over in the introduction, full-body workouts will get you shredded because you’ll burn more calories than other training methods.  When you’re training large muscle groups with compound lifts, your body uses a lot of energy to coordinate the movement and provide oxygen to the working muscles.  

The concept is simple; you will work more muscle groups which will cause greater calorie expenditure—period.  

Full-body training is just what you need to burn calories and lose some fat.  If you are already performing a full-body weight training split, then keep it up!  If you’re on the fence about it, hopefully, this will be enough for you to take the next step. 

If you need help with your training, nutrition,  supplementation or maybe you want to take it to even the NEXT LEVEL, never hesitate to reach out. We are committed to bringing you all things fat loss, muscle building and wellness without the FEES. 

 

Captain Nasty your muscle Captain,

Contact, follow, stay in touch:

 

 

 

 

AIM Radio Ep 007

 

Hear all about our trip (from beginning to end) to St. Louis, MO for 1st Phorm’s Summer Smash.  It was an interesting adventure.  Crazy plane ride, Helen Fitzgerald’s, Meramec Caverns, super fancy VIP dinner & the HUGE Summer Smash Party.  Who we met, our thoughts, take aways and some inner soul searching.  Plus Brandi is on a roll in this podcast.  

We have included  Instagram links so you can check them all out.  Some of them are listed more than once in case you missed it the first time!

AIM Summer Smash Recap

Traveling to St Louis for Summer Smash

Events:

Pre-Party @ Helen Fitzgeralds

Legionaire Conference

VIP Pre-registration

  • Custom Backpacks
  • Journals
  • NEW Flavors
  • Exclusive VIP Flavors
  • Coffee Cups
  • Coozies
  • Hats
  • Shirts

VIP Dinner

Mud Run

  • Held at the battle grounds (we skipped)
  • Cavern tour, zip lining (Meramec Caverns)

Summer Smash Main Event

  • Open Warehouse
  • Portable Pool
  • Concert Stage
  • Live Band
  • Petting Zoo
  • Pull-up Challenge
  • Bench Press Challenge
  • Rowing Contest
  • Product Sampling
  • Food
  • Speakers
  • Fireworks

Travel Home

Take Aways & Final Thoughts

Upcoming Events

  • The Maritime Throwdown

Contact Us:

AIM Radio Ep 006

Getting Type 2 Diabetes Under Control

Are you living with Type 2 Diabetes like so many of my maritime brothers, sisters and their families?  I too live with Type 2 Diabetes as my own mother has Type 2 Diabetes.  Fighting Type 2 Diabetes is one of my passions.  In fact, it was and is a driving force behind what lead me to begin my journey to offer FREE HELP to all that will listen and take on the fight to combat their Type 2 Diabetes.

If you have any questions, please contact us at the following:

Support:

AIM Radio Ep 005

Oh, how Jason gets passionate on his podium when people (maybe I should say PREDATORS) target vulnerable consumers with their “magical solutions” while Brandi sticks it out without leaving a lung on the table and snotting on the mic (she has a cold).

WE HAVE AN AMAZON STORE!!!!!!!!!!!  It contains many of the items we use in our everyday fitness and we’d like to share them with you!  Check it out.

Finally, let’s not forget about our 1st Phorm gift certificate giveaways.  Listen on for all the details.

 

Life

  • Jason: Going on nights
  • Brandi’s progress
    • Food/Water
    • Workouts
    • General
    • Mentally/Emotionally

Training

  • Fad diets & PREDATORS

Contests

  • Giving away 5 $25 gift certificates from 1st Phorm
    • Best towboat story
    • Mini challenge winner (push up challenge – starting today until end of May)
    • Best picture sunrise/sunset/scenery pic from boat
    • Like, share, subscribe to FB fan page, blog & podcast
    • Send us pics of workout area on boat – picture will be featured on website

Shout Outs:

  • Towboating Addiction
  • Towboater Families
  • Anchored In Muscle Challenge Crew
  • Anchored In Muscle Workout Challenge Crew

Brandi:

AIM Radio Ep 004

We address one of the oldest debates in physical fitness and we back it up with our really, really, really long book passage.  Aerobic or Anaerobic.  We’re really sorry about how long that portion is.  We’re new and we’re still learning but hang in there and listen to it.  It is loaded with interesting information on this particular topic.  Also, please excuse the discussion of Brandi’s sunburned boobs at the beginning!!!!  Sorry, not sorry!!!

During our “Do you want to look good or be fit” segment, we give our opinions on what that means to us and others, training for what you want and Brandi gives her idea on why the term “bodybuilding” is a put off to so many people.

Discussed in this episode: 

Life

  • Jason:  Off time & preparing to go back to work
  • Brandi’s progress
    • Food/Water
    • Workouts
    • General
    • Mentally/Emotionally

Book Passage

  • The Role of Exercise on Fat Loss

Training

  • Look Good or Be Fit

Contests

  • Giving away 5 $25 gift certificates from 1st Phorm
    • Best towboat story
    • Mini challenge winner (push up challenge – starting today until end of May)
    • Best picture sunrise/sunset/scenery pic from boat
    • Like, share, subscribe to FB fan page, blog & podcast
    • Send us pics of workout area on boat – picture will be featured on website

Shout Outs:

  • Towboating Addiction
  • Towboater Families
  • Anchored In Muscle Challenge Crew
  • Anchored In Muscle Workout Challenge Crew

Brandi: