November Edition #1, 2004
TABLE OF CONTENTS:
I. Intro and News
II. Quick Facts
III. Trainer Q and A
IV. Article of the Month:
V. Transformation of the Month
VI. Eating Healthy, but Tasty Recipe
VII. Parting Shots

BODYLABZ Deal of November: Cash in on our Back to School Special
The holidays are right around the corner and everyone knows we go in with good intentions. Now hold yourself to those desires of a lean and healthy body. Present this newsletter and get 3 personal training sessions for $60. Offer expires September 31st, 2004. Not available to current clients of BodyLabZ.

I. Intro
Welcome to our first edition of this newsletter. Our intention of the BodyLabZ newsletter is to inform, entertain, and educate our clients, gym members and surrounding community. If you were to look over the table of contents you will see our sections relating to your potential needs. The intro will give a brief overview over who we are, what we do, and how it is translates into the newsletter.

Because you have found this newsletter in your hands then you and your family have already started on the path to having your best bodies ever. The BodyLabZ: Physique Transformation Studio and this newsletter are targeted at health and fitness for the whole family. Our primary goal is physique and health transformation with individuals from all walks of life. All of the trainers are physique transformation specialist, but we also have a rehabilitation specialist, an aerobic specialist, a bilingual trainer, and a sports conditioning specialist.

BodyLabZ is the physique transformation studio that can "make your dream body a reality." BodyLabZ mission is to initiate change in the lives of those who desire more from their body and their life. BodyLabZ brings excitement, confidence, energy, athleticism, and health into the lives of those participating in BodyLabZ personal training programs. We maintain a strong support system to the individual as we deliver results while making the process exciting, dynamic, and fun.

New News
We are moving to a new location by November 1st, 2004. This is an exciting move that will have our facilities completely upgraded and we will increase our training space by 200 square feet. We are eliminating the aerobics room and the TaeKwonDo from the facility and focusing on our core business of helping others make their dream body a reality.

II. Quick Facts
1. Men should consume 6 balanced meals with deck of cards sized portions every 2 ½ to 3 hours per day in order to lose weight.

2. Women should consume at least 5 balanced meals with deck of cards sized portions every 3 to 3 ½ hours per day in order to lose weight.

3. Oatmeal is a slow releasing carbohydrate that sustains glucose levels for prolonged periods of time throughout the day. This means if you are less energetic you should try a complex carbohydrate like oatmeal to help keep your blood sugar levels constant. More oatmeal in your diet means less energy crashes throughout the day. See our recipe section on how to make oatmeal tasty and healthy. *Remember your portion sizes when eating.

4. Doing more intense cardio for shorter periods of time (15-30 minutes) will burn more calories for a prolonged period of time throughout the day than less intense cardio exercise over a long period of time (45+minutes). See the Article of the Month for more details.

III. Trainer Q and A
Lauren K from The Woodlands, TX asks:
What is the ideal rep (repetition) range for me to lose weight? I don't really want to bulk up anymore because lifting weights makes me bulky. How can I tone up but not gain any real muscle size? What is the secret that I don't seem to have?

Zachary Marcy, CPT responds:
Let me dispel a myth that plagues numerous women in this day and age. Adding lean body mass to your body does not translate into a more bulky appearance. In fact, by adding lean muscle mass you will start losing inches all over your body.

Lean muscle is more dense and compact than fat is. You can stay the same weight on the scale and lose 5 inches in your waist. Here is the synergistic combination to losing weight, or as you put it, the secret that you don't seem to have:
1. Resistance training to increase your lean muscle mass.
2. Calorie restriction through nutrition.
3. Cardiovascular exercise to eliminate the fat.

This combination turns your body into a fat incinerating furnace. We call it synergistic because if you are only doing one or two of the combination of three you won't get the same effect as if you were doing all three together.

The more lean muscle you have the more optimally your body runs. Research and real world examples of clients have shown that adding muscle will speed up the metabolism. Since you have more lean mass the body burns more calories at a sedentary state (sitting still) and during exercise. If you pair this sped up metabolism with calorie restriction through nutrition and some cardio, what do you think will happen? The proof is in the pictures.

BodyLabZ trainer Maria Marcy utilizes resistance training to keep a tone and feminine physique.

The ideal rep range for most people that are looking to lose weight and tone is between 16-10 reps depending on the body part. I prefer higher reps of 16-12 with the enduring muscles of the legs and ranges of 12-10 with the upper body.

It's very important that you are really exerting yourself during these exercises and should take only 30 seconds to 1 minute between sets. The shorter rest times will keep the body in a perpetual state of motion and significantly crank the heart rate up. The higher the heart rate directly correlates with burning more calories. In my humble opinion, it's more about how your structure the workout with rest times and energy exertion as opposed to just being the number of reps you do. Intensity is key. One way I measure if I am going intense enough is whether or not I work the muscle to the point where I need a spot to perform my last repetition or two. That is the point you want to take your muscles too.

Just to recap, losing weight and toning is more about putting the synergistic combination together than it is just adhering to one rep range. The synergistic combination is nutrition, resistance training and cardio. Shorten those rest times between sets, push yourself as heavy as you can go with proper form in the 16-10 rep range, and see the best results of your life!

IV. Article of the Month
Less Time Doing Cardio Equals Better Results
By Zach Marcy CPT for BodyLabZ

How would you like to spend half of the time in the gym while getting twice the transformation in your body? Everyone lives in the same fast paced, instant gratification, no time to do much of anything world. Fortunately, the best in the health and fitness industry have evolved to keep up with the times.

Did you know that the tried and tired technique of 45 minutes to 1 hour of cardio is a thing of the past? BodyLabZ uses an up to date method for doing cardiovascular exercise. Have you ever noticed how among the track and field athletes the sprinters always appear to have a more athletic look with healthy amounts of muscle tone yet very low body fat? This is due to the nature of their sport and its effect on the body. Unlike the thin, wiry, and svelte long distance runners, the sprinters have the physique that others admire and most would like to imitate.

Burning Down the Fat
In 2002 a study was published in the Journal of Applied Physiology that indicated high-intensity sprinting produced 96% more growth hormone when tested against the effects of jogging at a significantly slower pace. Growth hormone greatly increases the breakdown of adipose tissue (the ugly fat we are fighting.) Another added benefit is that instead of using glucose as energy your body uses the broken down fatty acids. In English, your body burns more fat and uses that broken down fat as fuel for your body.

Sprinting is also very effective at raising the metabolic rate for prolonged periods post workout. Research has shown that walking or jogging based cardiovascular exercise only burns calories while you are performing the actual exercise. Research also supports that after intense sprinting your heart rate will be significantly increased for hours after performing the exercise. This means you are burning more calories for prolonged periods of time through out the day.

HIIT the Ground Sprinting
Here is a format of sprinting that can be done by everyday people who want to take their fat burning to the next level. Without further ado, we present HIIT. HIIT stands for High Intensity Interval Training. In this cardio routine we alternate between highly intense sprinting intervals with lower intensity jogging or walking intervals. An example of the HIIT format is laid out in Table 1.1

Table 1.1
2 minute warm up at a pace where you can still
20 minutes of alternating:
- 1 minute walk or light jog
- 1 minute sprint (the fastest pace you can go without being able to talk)
2 minute cool down

Take into consideration that a "sprint" is relative to the person performing the exercise. As long as you have healthy ankles and knees then this may be performed by anyone. Sprint in this case is the fastest level your body can go for a minute's time frame without being able to talk to the person next to you.

This cardio routine is a total of 24 minutes in length. There is the 2 minute warm-up to prepare the body for the interval sets. Next is a working set that is 26 minutes in length. During this set a person alternates between a walk/jog pace that is used as a recovery phase and a fast pace which gets that heart rate revved up. Since it's very difficult to sprint at a maximal level for a prolonged period of time you do the intervals in order to stretch out the amount of calorie burning intense cardio the human body is able to perform.

If you find it a bit difficult to complete, then you are doing the sprint portion as intensely as you should. When you find yourself doing the sprint portion and are able to talk to someone beside you then you need to increase the intensity. Intensity may be increased through more incline, a faster pace, adding weight to your body, etc. Don't take these suggestions lightly, this is one of the single most effective fat fighting workouts that you can do, if you do it correctly.

Where HIIT Can Be Performed
We've talked about some of the whys of doing HIIT, we've touched on how to do HIIT, now let's talk about where you can do it. You can perform HIIT almost anywhere that you can go full speed for one minute and back off to a slower pace for one minute.
Here are some examples (but not limited to this list):
- Elliptical machine
- Recumbent bike
- Running track
- Stairs (up being the sprint and down being the recovery portion)
- Mountain Bike
- Roller Blading

Take note that the format in HIIT allows one to constantly improve. Most routines are limited by design. HIIT allows someone to increase the intensity and time as the body habituates to the exercise. That is why the person you see at the gym doing the same old routine also keeps the same old body without many results.

Amazing HIIT Results

Go out and HIIT yourself into the dream body you've always wanted. This cutting edge cardio is yet another tool for the health and fitness world to win the battle of obesity.

Half The Workout Time With Better Results
Would you like that dream body you've always wanted, but don't have the time to dedicate to getting it? Let the health and fitness professionals at BodyLabZ design and train you in a program that uses as little as 3 hours a week in the gym to get twice the results of our competition. Contact us at http://www.bodylabz.com or bodylabz@yahoo.com

Zachary Marcy has a BA degree in Psychology from Georgia State University. He has been involved in the fitness industry since 1990 as a personal trainer, a motivational speaker, and as a life success coach. He now uses his numerous years of experience to continue assisting athletes, body builders, and fitness conscious people internationally. You can email him at bodylabz@yahoo.com or contact him through http://www.bodylabz.com

V. Transformation of the Month

VI. Eating Healthy, but Tasty Recipe
Cinnamon Toast Oatmeal by Zachary Marcy, CPT
- Overview:
This is one of the fastest and easiest ways to make super tasty oatmeal. If you like cinnamon toast and want a way to make oatmeal without it being overly bland then this recipe is for you.
- Ingredients:
1. 1 cup of Quaker Instant Oatmeal
2. 1 tablespoon of cinnamon
3. 1 tablespoon of Butter Buds butter substitute
4. 1 teaspoon of Sweet N Low sugar substitute
5. Water as directed on the package

VII. Parting Shots
What can BodyLabZ do for you? Here is a list of some of your possibilities:
- Eat the foods you love and lose the fat and the inches.
- Learn the 6 keys that turn your body into a fat incinerating furnace.
- Add the pep back to your step while becoming more productive and energetic.
- Avoid costly doctor bills by resetting your body to a youthful state.
- Spend half the time in the gym with twice the results.
- Take the monotony out of training and put the fun back in.
- Don't picture your dream body, have your dream become a reality.
- You've seen the before and after pictures, now become one!

Let's take action, together. Give BodyLabZ a call at 281.528.6233 and let us "make your dream body a reality." The only things you have to lose are inches, fat and unhappiness.

Please feel free to share this newsletter with anyone. Do you want an electronic copy of it? Please email us at bodylabz@yahoo.com and we will get you signed up for our monthly updates.