TFW Top 10 Tips For Fat Loss

If you've tried to lose weight and failed, you're probably thinking that it's a mighty difficult task to accomplish. Do you feel like you've tried every diet and exercise routine out there and nothing works? Don't give up! Achieving your weight loss goals might be easier than you think! Small Changes = Big Results The TFW 8 Week Transformation is not a “quick fix” program, its a lifestyle. We help people make a series of small changes, one at a time, whether it is a change in diet, exercise routine or mindset. Here are 10 TFW FAT loss tips to implement into your lifestyle: 1. Drink More Water - Juices are often high in sugar or chemical sweeteners. Diet drinks are questionable from a health standpoint. Give your body the water it craves and it will reward you with better health - all the way down to the cellular level. Drinking plenty of water helps keep you from consuming excess calories, too. Click Here For Your Free TFW...
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TIME

TIME

​This tends to be treated like an evil word because no one seems to have enough of it. However, if we actually looked at how we are all spending our time, ​I am sure we would find that most of it is spent wasted. So the question worth considering as we approach this new year is, what is deserving our of quality time? For the most part, training and fitness is important, however, so very few people make the time in their day to put their health forward. At TFW Brooklyn, all we ask is that you invest with us 4 days a week, for just an hour a day. Now if that seems like a lot of your quality time wasted, consider this: 1 hour is literally only 4% of your day, and it all goes towards bettering you and your overall lifestyle. So before 2017 arrives, take a little time inventory, and decide how you can manage your time to...
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The Top 5 Reasons You Are Not Losing Weight

The Top 5 Reasons You Are Not Losing Weight

A couple weeks ago we addressed The Top 4 Reasons You Are Not Building Muscle, and this week we're tackling The Top 5 Reasons You Are Not Losing Weight. Just with the previous article, some of the reasons might surprise you. Which ones are holding YOU back? You Are Not Exercising Right If you focus on burning calories accomplished by long bouts of cardio, you are holding yourself back. A lot of people take this approach. They hop on the hamster wheel, go for 40+ minutes and think they are good. The good feelings from the workout allow them the luxury of an extra bite or two at dinner. That extra bite or two will end up negating the calories burnt in the workout. Your focus should be on the right type of exercise to accomplish your goal. If your goal is fat loss, spend more time on weight lifting and interval training. Lack of Consistency A good program you do regularly will get...
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The Truth About Stress And Weight Gain

The Truth About Stress And Weight Gain

The body’s stress response is meant to be temporary. The problem is that in modern society, many of us are in constant, high stress environments, which can lead to weight gain. The body does not differentiate between a bear charging at you or a boss persistently asking for those TPS reports. There are several hormones involved in the stress response, but we will focus on the one often referred to as the “stress hormone” – cortisol. Contrary to what you may think, Cortisol is not bad. In fact, it has many great benefits. Cortisol can be normally higher in the morning and lower at night. Among its functions, cortisol helps: Metabolize Glucose Regulate Blood Pressure Control Blood Sugar Regulate immune function Inflammatory response In regards to stress, cortisol has several functions. For one, it helps prepare the body for a fight or flight response by flooding the blood stream with glucose. The elevated sugar levels provide a great immediate source of energy. It does this by preventing insulin...
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So THAT’S Why My Thighs Burn During Core Work…

So THAT’S Why My Thighs Burn During Core Work…

Do you have a weak core? Don't worry, you're not alone. In fact, if you ask most people (even fit people), they would probably say that their core is also weak. Technically your ‘core’ includes everything from your upper body (shoulders) to top of thigh (hips), not including arms. However, when people are referring to core strength, they are usually referring to their abs or midsection. The hip flexors, located in the front of the thigh, are a large group of muscles that help flex the hip (think bring your knee closer to your stomach). There are several hip flexors, but specifically we are talking about the strongest of the group, the iliopsoas (combo of two muscles), which goes from your lower back, across the top of your pelvis, and to the upper thigh. For most, the strength of this muscle group overpowers that of the abdominals and when doing ab work, the hip flexors tend to take over and compensate for weak abs. This leads to...
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Prevent Injuries From Your 5K Training

Prevent Injuries From Your 5K Training

Overuse injuries such as strains and sprains are common amongst runners during 5k training. The truth is that regardless of the distance, you need to slowly build up your body’s ability over time. What we cover here today will help you avoid getting injured, regardless of the distance you want to run, but is specifically targeted towards those wishing to run a 5K. A 5K is 5,000m or 3.26 miles, a distance that does not seem very intimidating, especially when compared to a Half Marathon (13.1 miles). This is where the problem lies. Most people wouldn't just show up to a half marathon without preparing, but 5Ks are a different story. The short distance deceives people into thinking it is no big deal. They overlook two big points: Difficulty of exercise is relative to that specific individual and what he or she is used to doing on a regular basis. Excelling in one aspect of fitness does not mean you will be great in...
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The Top 5 Reasons You are NOT Building Muscle

The Top 5 Reasons You are NOT Building Muscle

1) You Don't Have Enough Variety Working out is effective because it stimulates the body to make adaptations to meet the demand placed on it. Since you start moving more, your body is forced to change. If after some time the stimulus does not change, your body will have no need to change either. You need to have variety in your workouts to continue changing and building muscle. Here are a few tips to add variety: Change the order of your workouts. If you always bench then squat, flip it. Work in different rep ranges. Try a 5x5, 4x6, 6x4, 4x10 set and rep range to stimulate change. The different rep ranges mean you will be using more or less weight than you are used to. For example, if you do 3x10 bench press at 100 pounds, using a 5x5 will help you lift more weight for less reps, so you can perhaps do 130-140 instead of sticking the same 100 pounds. Change the grip. Simple things...
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Reps? Sets? Progressive Overload?

Reps? Sets? Progressive Overload?

What is the best set and rep range? To understand this concept, we first need to dive into progressive overload. Progressive Overload Our bodies will not build muscle if they are not forced to do so. If you want to build muscle, you need to lift more weight. However, is impossible to gain muscle overnight, no matter what anyone tells you! You need to progressively add more weight in order for growth to be stimulated. This concept is true for any fitness goal. If you want to run a marathon, you need to progressively overload by adding more miles to your training over time. Eventually, you can get to 26.2 miles. If you want to increase your deadlift numbers, you need to do so by progressively placing more and more weight on the bar. The stimulus must be changing to continue placing stress on the body, which is why sets and reps matter. this is also why progressive overload is critical. Sets x Reps These are the common set and rep...
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The 80/20 Rule in Fitness

The 80/20 Rule in Fitness

The Paretto Principal states that 80% of your progress in any given situation will result from 20% of the effort. This principal was named after Italian economist Vilfredo Pareto, who noticed that at the time 80% of the land was owned by 20% of the population. Translate that to fitness, and the 80/20 rule in fitness was born! The Paretto Principal is often used in economics, computer science, occupational health and safety, but it can also be applied to our personal lives and fitness. That's because most of the time, we tend to focus on the flashy 80% of fitness – trendy workouts, new apparel, or the latest diet. In reality, none of this will get you anywhere without the basics of health. The 80/20 Rule In Fitness For most of us, working out is only one part of what we do. Unless you get paid to stay in shape (bodybuilders, fitness models, actors/actresses) you probably do not want to spend countless hours working out...
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Fall In Love With Pull Up Accessory Lifts <3

Fall In Love With Pull Up Accessory Lifts <3

Most of the time people working towards a pull up focus on the movement itself and the prime mover (main muscle group used), the back. It's easy to neglect the secondary muscles that help. This is where pull up accessory lifts come in. Accessory lifts are exercises that help strengthen muscles that support the prime movers, which in this case include forearms, abs, biceps, and rear delts. In last week's article, we talked about pull up progressions that you can follow to get a chin-up and eventually a pull up. Now we will go through movements that (combined with progressions) can really help strengthen muscles that are necessary for your pull up. Pull Up Accessory Lifts Ab Rollout The ab rollout is great for your abs as well as learning to control your body weight. If you are just starting out, try using a swiss ball first! Get into a full kneel position. Place hands on both sides of the ab wheel. Push it out and roll out as far as you...
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