Let’s talk Booty….…

Let’s talk Booty….…

Females and males alike, who doesn’t want shapelier glutes? Shapley glutes represent an athletic, fit physique. Our bodies tend to live by “use it or lose it”. If we don’t activate muscle tissue our body eliminates the muscles over time. Often when people try to lose weight, their booty tends to flatten out due to lack of not activating the muscle properly.

With this said, a very common goal that a lot of my clients express to me, particularly females, is the desire to get a bigger and stronger butt. For athletes of both genders, powerful glutes are crucial for athletic power as running, jumping, and squatting movements all heavily recruit the gluteus maximus.

Regardless of whether you are trying to get more likes than your sister, (Kim, Kylie’s catching up) trying to fill out some new jeans, look better for your significant other, or be a beastly athlete, I am here to help you. Let’s start by listing four key reasons as to why you may still have a pancake back there.

1. Over engagement of the quadriceps – If you are quadricep dominant (possibly due to an anterior pelvic tilt, which is a very common muscular imbalance I will talk about in a later blog post) your posterior chain will be improperly, inefficiently, or altogether unable to be recruited on a lower body day. No matter whether your form is “correct,” if your body is strong in a certain muscle group, and that muscle group is a primary, secondary, or tertiary mover in a given exercise, the load will go to that muscle at a disproportionate rate relative to other targeted muscle groups. This leads to the next point.

2. Too many compound movements, or not enough isolation movements – Compound movements are movements that that engage more than one targeted muscle group. Compound movements are highly efficient and allow for a greater overall mechanical load relative to isolation movements, which means greater bang for your buck. However, if you are dominant in the quads to go along with the last point, squatting might not be as good as glute kickbacks for building Kardashian Cakes. By isolating the glutes, all other muscles are limited or better yet, eliminated from a movement and thus, all the hypertrophy (growth and increase of the size of muscle cells) occurs on the muscle we are aiming to hit, in this case, the glutes.

3. Not enough focus on the gluteus medius and gluteus minimus – The gluteal muscles are a group of three muscles which make up the buttocks: the gluteus maximus, gluteus medius, and gluteus minimus. I notice many individuals perform movements that utilize extension and flexion from the hips (kicking back motion), but not enough movements that utilize abduction from the hips (opening the hips).

4. Tightness in the Hips, not allowing for full Range of Motion – This one is important, prevalent, and can make things really messy. If you are not able to utilize extension or flexion from your hips fully, you can’t contract your glutes effectively. To engage a muscle group, you need to stretch it and contract it. Tight hips mean, short ranges of motion, which means no butt growth.
So, what should you do address these issues?

1. Address your muscular imbalances. A qualified fitness professional should be able to identify where you are strong, where you are weak, and where you are tight. Based on this, he or she should be able to identify the proper corrective exercises to balance you out. If anyone needs help with this, please feel free to contact me.

2. Use isolation movements, not compound movements.

3. Incorporate movements that allow for hip extension, and hip abduction single leg movements as well.

4. Stretch. Open those gates.

Good news for everyone. Starting on Wednesday, 11/22, at 7 PM, I will be teaching a Booty Blaster, small group class on the Synergy Unit at Ovox Gym & Training Center in Morganville.
Come check it out if you want to build those cakes. You will leave walking like a duck. I guarantee it.

Move or die, it’s that simple. by Cathy

Move or die, it’s that simple.

How important is movement? If you can’t move, you will die. 

Whether tending to crops or hunting our next meal, humans have lived most of our time on our feet. Unfortunately, as a society we are tending to move less and less, and as a result we are getting sicker and sicker.

With the advent of the desk job, smartphone, TV, and computer, we’re sitting down more than ever before. It is estimated that Americans sit 9.3 hours a day, which is even more time than we spend sleeping (7.7 hours). Our bodies weren’t built for that, and it’s starting to take a toll.

Sitting 6 or more hours per day makes you up-to 40% more likely to die within 15 years than someone who sits less than three.

Unfortunately, as we exercise we also tend to get injuries to the muscles, joints, and tendons. Normally when we see our health care provider while injured, the recommendation includes rest. Too much rest, in my opinion!!!

The abrupt cessation of physical training destroys any previous muscle strength gains in both older and younger individuals. In addition, studies have shown that 6–10 days of inactivity are associated with reduced glucose tolerance, insulin action, and GLUT-4 transporter levels. Others have reported reductions in total aerobic capacity, deltoid muscle respiratory capacity and muscle glycogen content compared with levels during peak season training.

Still others have reported significant increases in body weight and body fat after two months of detraining.

In order to avoid this detraining effect due to forced rest from injuries, It is suggested doing activities that help prevent and overcome injuries to the soft tissue.

Kinesiology tape – helps athletes of every level go stronger, longer.

I am a certified RockTape specialist and Functional Movement Therapist. I use RockTape kinesiology tape on my clients based on the obvious yet largely overlooked concept of muscles acting as a chain. RockTape is a special kinesiology/sports tape that provides support while allowing full range of motion. Tape is used to decrease pain, unload tissue via decompression, and provide a novel stimulus that improves body awareness. RockTape microscopically lifts the skin away from the muscle and fascia, which decompresses the area which reduces swelling. RockTape also signals the central nervous system through the skin’s nerves, which provides powerful feedback to minimize pain and cue form.

More functional movement is my goal. When you move better, you move more ! 

Book your functional movement assessment today with the RocDoc and start moving better with RockTape/Kinesiology sports taping.

-by Cathy

Martial Arts vs Kickboxing Fitness

Martial Arts vs Kickboxing Fitness

Hi everyone.  I received an email asking about martial arts in regard to our Kickboxing Fitness Classes.  I guess I should start by introducing myself.  My name is Stu Rosenstein, and I oversee the class schedule and content.  Along with my father Harry, we opened our first gym over 30 years ago.  However, we have been martial artists much longer than that.  My father started in Martial Arts beginning in 1959, myself in 1974. 

Though my love is in martial arts, when I started designing Kickboxing Fitness classes, I had to make a very conscience decision not to make them Martial Arts classes.  The reason is simple.  You cannot grasp Martial Arts in 5 minutes.  The goal for a Kickboxing Fitness class is to give the participant an engaging, high calorie burning workout through the use of various hand and leg strikes on a punching bag.  Besides the great workout, most find it to be a lot of fun!

Each Kickboxing Fitness class starts with a warm up, followed by an instructional segment.  There are 2 goals during the instructional segment: 1. We want the participant to know what to do when a strike command is given 2. We want the participant to not get hurt.  That’s it; know what to do and not get hurt.  We have some people take our classes that have boxing experience.  The way a boxer holds their hands up in a guard position is 100% different than how I, as a traditional martial artist, holds my hands.  The way a boxer jabs, hooks and punches is different than the way I jab, hook and punch.  So, during the instructional segment, if we can get the participant to know that a “jab” is done with the front hand, and they do not over extend their elbow, that’s perfect. It would be impossible to teach proper Martial Arts hand and leg techniques in 5 minutes.  I have been doing traditional Martial Arts for close to 45 years and my punch is “ok”, I still have a lot to learn. 

If anyone ever needs more instruction on the techniques that are used in our kickboxing fitness classes, please do not hesitate to contact me and I will make sure you receive some extra help.  If anyone ever has an interest to learn Martial Arts, we do provide one on one private instruction.

See you class!!

Fitness and Philosophical Topics for a Successful, Happy, and Healthy Lifestyle

Jonny Tsunami


                  Picture yourself in this situation, you are amidst a grueling one-hour workout with your trainer.  You glance up at the clock on the wall and are struck with the very real fact that only 23 minutes have passed since start time.  It is in this moment, when you decide that you are either going to give up and BS through your workout, or push yourself to reach new limits. 

                  We have all been there before, and unfortunately many of us decide at that moment to take a break.  Whether it’s stopping to check your phone, to turn to a familiar face and strike up a useless conversation, make a joke to make light of the fact that you are dying, or simply to just gaze off drifting into a world of your own thoughts (usually the most damaging for any workout), it is in that moment when you decide to make the most out of your workout, or the least.

                  Mental mindset is essential for a positive workout session.  Oddly enough many of my clients come into the workout session with the wrong mindset.  They have already put themselves into the machine and hit auto pilot before they walk through the door.  That is when I slap them with something new, something that challenges them and forces them to wake the fuck up and focus.  It is also at this point in the workout that I like to motivate my clients by reiterating very basic universal facts about having a successful workout. 

The workout is symbolic for everything we experience in our everyday lives

  1. “Get comfortable with being uncomfortable” Too many times I have witnessed people leaving the gym with absolutely no change occurring in the process. They drift in, get lost in their world, and drift out.  The change never occurs because the challenge is never there.  When my clients experience a new skill set or unlock a new move they tap into a deeper understanding of their self-worth.  “I didn’t believe I could do that” believe me you can, and you will from now on.  All of this stems from the simple truth, if you don’t challenge yourself you will never move further towards your goals.  Outside of injuring an actual joint, ligament, or bone, the burning sensation you feel when working out a muscle or muscles is something you need to accept, not deflect.  Pain is temporary, and pain is proof that you are alive.  Remind yourself every day to prevent yourself from becoming stagnant and comfortable with being just par.

REAL WORLD CONNECTION – When was the last time you challenged yourself in your personal life?  How did it benefit you?  What did you learn through the process?  What did you gain, what did you lose?  Chances are the risks you took in life lead to growth, and that growth made you the person you are today.

  1. “Don’t think, feel” When I receive a new client I always notice that apprehension and over analysis gets in the way of their workout. They spend too much time thinking about the move or wondering if it is working, instead of listening to their own body.  Many times, we lose focus in our workout and when this happens our mind body connection drastically decreases.  If we up our focus levels during the workout our results will increase drastically.  But how does one lose focus, and more importantly how does one gain it back?  The answer is simple, leave your frustrations, fears, thoughts, inner dialogue, and ego at the door, the rest will fall into place.

REAL WORLD CONNECTION – We have always had that moment in life where we realized that we should have gone with our gut instinct.  Life is usually best traveled when we follow our intuition, and the same goes for the workout.  Don’t worry about the numbers, the time, the reps, the minuscule details.  Focus on the moment, not the rep count, but the single rep, the one individual rep that matters in that moment alone.  If you focus on nothing but the present moment your body will reach fatigue and you would have accomplished your purpose for stepping into the gym.

  1. “Less breaks! More work!” While I love all of my clients and are genuinely interested in their lives and well-being, I do not let it get in the way of their workouts. Yes, it is important to vent and let your frustrations out so that it doesn’t distract your workout, but if we are talking in-between every set, there is a problem.

Talking, joking, slacking, socializing, phone checking, business calls, professional calls, are all unacceptable when training.  When you walk out of a session and feel like you only had a basic workout, ask yourself where you took breaks and how long they lasted.  I’ve seen too many trainers talking to their clients, it becomes nothing more than cheap therapy and a shoulder to cry on.  Focus on your fitness goals while you are in the gym and let’s catch up on life after the workout or during the recovery stretch.   Personally, I would prefer a phone call off hours when we can talk for real.  Oddly enough, people would rather spend that time talking during the workout then on their own time.  That’s not going to work for you, and it’s not going to work for me.

REAL WORLD CONNECTION – Idol time is never a good thing.  Either we make no use of it, or we get sucked into our world of thoughts, keep moving, keep adding new interests to your life, and don’t get caught in the drudgery of the everyday. 

                  Remember to remind yourself that your goals in life and in the gym, are the same.  They both require a routine, a personal belief system, and discipline to practice out what you preach on a daily level in some way shape or form.  Let the gym be therapy for you because it should be nothing else but that.  If your vanity is dragging you in, you are in the wrong mindset and will only get superficial return from it.  If you truly seek a place of solace, then let the gym be the place where it happens.  Don’t worry about what other people are doing in the gym, don’t stare at someone wishing you had their arms, legs, ass, or whatever else it is you desire.  Focus on your goals and your personal growth and change.  Drown out everyone and everything around you and focus on no one but yourself.  If you want to see the change, be the change.


“I don’t feel pain in my neck and shoulders any more!”

It’s a proven fact that people feel so great when proper alignment and healthy movement patterns are encouraged.

It brings me such joy to hear:

  • “My back doesn’t hurt!”
  • “My posture is improving!”
  • “I don’t feel pain in my neck and shoulders!”
  • “I’m running faster, turning quicker, lifting heavier!”
  • “I am flexible and I am feeling AWESOME!”

Are you looking to increase range of motion?  How about decreasing muscle tightness and soreness?  Would you feel better with improved muscle flexibility and joint stability? Did you ever wonder how to achieve better core strength?  Can your balance be better?

If you said yes to any of these questions, you need to try a “MOTR” class!  “MOTR” stands for “movement on the roller.”  Working on the MOTR enables activation of multiple muscle groups.  It delivers strength, flexibility, and cardiovascular benefits.

Looking for a different time and day for MOTR?  Private lessons are available and semi-private classes are now forming! Click here to contact.



Question: “Hey, where can I box that’s not my boyfriend’s gym?” Answer: OVOX GYM AND TRAINING CENTER

If there is a key to getting in shape, it consists of finding a way to workout that doesn’t feel as if you are going to work. As a student of many self-defense disciplines since the age of 12, I trained in Boxing and Kickboxing several years starting in my early twenties. Though I never competed as a boxer, I was a sparring partner for those who did fight on the amateur circuit. It was the most intensely physical training I ever experienced.

After realizing the lack of places for women to go to learn Boxing and self defense while being emotionally empowered, I began teaching self defense/awareness classes. This led me to create “Defend “Til The End”- a women’s self defense and empowerment program created for women by a woman. I provided seminars covering women’s self defense and rape prevention/intervention programs because most self defense courses are created by men, and a lot of women are intimidated by the attitude that prevailed there-even in a place of learning. One of the most important things I’m most proud of about my training style which uses Boxing and Kickboxing fundamentals, is the comments I get from my clients about how much better they feel about themselves, how much more confident in their own skin they feel….THAT’S what it’s all about. Improving yourself and improving your skills. Never stop learning, never stop growing and you will stay strong in your heart and mind.

I currently train with professional fighters- there is no question about it-Boxing is a complete fitness program. It provides you with a holistic workout :strength, aerobic, conditioning, weight loss, and total body focus. It is no wonder why Boxers are the among the best conditioned athletes in the world!

There is no better time than now to start training!! Guaranteed to burn calories and fat, Sign up for an incredibly efficient workout-tone your ENTIRE body, learn valuable self defense moves, take out stress and aggression. Let’s face it, sometimes the best way to release stress after a hard day at work is some intense physical activity- “its an excellent release to beat up your boss on the pads-not you Stu- we love you!” 🙂

Speaking from experience, when you put yourself through a program that DOES really challenge you and you finish it that alone boosts confidence dramatically because you’ve accomplished something and that’s something to be proud of!


Cathy is available for one on one boxing and Cathy is one of the teachers of our OBOX classes

Flexibility is the key that unlocks fitness

“IF I HAD KNOWN I WAS GOING TO LIVE THIS LONG I WOULD HAVE TAKEN BETTER CARE OF MYSELF”.  This well-known bumper sticker is intended to make us laugh, but aging is no laughing matter. Doing it well takes hard work -a truth about all things in human performance.  “Creeping atrophy” happens slowly, starting as early as our twenties. The good news is that it is NEVER too late to to begin a fitness program.

A flexible body is more efficient, is more readily trained for strength and endurance, enjoys more range of motion, stays balanced more easily, is less prone to injury, recovers from workouts more quickly, and feels better. Fitness is defined as a combination of flexibility, strength, endurance and cardiovascular health. As we age, flexibility is the key that unlocks all the other components.

No matter what your goal is, you deserve to live, work, play, and love in a body that is performing at its maximum potential.   Whether you are a serious competitor or a weekend warrior, you know that proper stretching before and after your workout can improve your performance, increase your flexibility, help prevent injury, and make you feel better. But did you know that the traditional way of stretching -lock your knees, bounce, hurt, hold longer- actually makes muscles tighter and more prone to injury?? There is a new and better way to stretch- welcome to the next generation of stretching – Active Isolated Stretching (AI). AI stretching does what stretching is supposed to do. It reduces your work load in most sports by removing tightness so you can swing your limbs more freely. It transports oxygen to sore muscles and quickly removes toxins from muscle so recovery is faster. AI stretching works as a deep massage technique because it activates muscle fibers during stretching.

Even if you are a veteran stretcher, you’ll be struck by how specifically you stretch exactly where you need it the most. Isolated Stretching is just that, isolated. It’s critical to stretch one muscle at a time. That’s what’s wrong with the typical stretch on the gym floor where you see a person trying to touch his knee with his head. He’s trying to stretch his back and hamstrings at the same time. If you do that, you are literally pitting one muscle group against the other, making you more prone to injury.

Active Isolated Stretching is a groundbreaking technique used by personal trainers and coaches on professional, amateur and Olympic athletes. The routine is simple- First you prepare to stretch one isolated muscle at a time. Then you actively contract the muscle opposite the isolated muscle, which will then relax in preparation for is stretch. You stretch it gently and quickly, releasing it before it goes into protective contraction. Then you repeat. Simple, but the results are outstanding.

Active Isolated Stretching is an excellent tool you can use for your health. Begin with a Fitness Evaluation to check your flexibility range and then make a decision to put Active Isolated Stretching into your workout. Once you know your present flexibility range, you’ll know which muscles need the most work to get you to our maxim performance potential. Book your free fitness evaluation today!!

Linda’s Fitness Journey

Linda’s Fitness Journey

When I met Linda last summer, she was doing a great job following a weight loss program but she wanted to look and feel better.  I explained that eating well was only part of the battle of maintaining successful and lasting weight loss. Creating a well-rounded fitness program would help her lose weight by raising her metabolism. In other words, replacing fat with muscle would allow her body to burn more calories for several hours throughout the day after her workout was finished. I suggested that she try a targeted resistance training program with me.

Linda never exercised before, but she was excited to give it a try.

Our first appointment provided good insight on where to begin Linda’s training program.   The muscles in her back, shoulders, and neck where tight due to the hours working behind a desk. I needed to get Linda moving well first. I focused on core stability and improving her flexibility. We worked on upper and lower body strength and began target heart rate training as well.

The priority was to make sure she was enjoying the sessions and that she remained enthusiastic. It didn’t take long for Linda to realize how much better she felt mentally and physically.

As she became stronger, her metabolism increased and her weight began to melt away. The transformation was truly amazing. A happy, confident, strong woman began to show up for our training sessions. One day I asked Linda how she was able to do it. Linda said “because you never made me feel like I couldn’t.”

I have learned that the moments of truth that you create with your clients; moments when they truly learn what is happening to their body, these are the times when “the light comes on” and people are motivated from with-in.

The way I listen and make a person feel is the way I encourage and help them reach their goals. Linda was never concerned with the programming.

I knew what her body needed and she trusted me to figure the programming out. What was important to her was looking and feeling great and then understanding how she got there, so she could maintain.

That’s why Personal Training never feels like a job. It feels like a calling to help people lead healthier lives. Linda never misses a session because her gym bag is always packed in the car.  I can’t believe how far we have come!


You do your best to get results from your workouts… you eat well, you train hard and yet you still feel like you’re falling short of hitting your peak.

Low energy, grogginess, shortage of breath and neck and back pain are just some of the problems you may be suffering from. But why? How does a perfectly healthy, athletic individual who eats well and trains hard STILL suffer?

It affects nearly everyone, no matter what your age or level of fitness. It’s a problem that originates in just one area of your body but affects your overall health, including your mental as well as your physical state.

It’s forward head posture… also known as text neck.

Your neck is designed to remain vertical, supporting the weight of your skull in a perfect line from the top of your head straight down through your body to your feet.

When you look at yourself in the mirror from the side, your ear, your shoulder and your hips should all be in a straight line down to the floor. If it is unaligned and your ear is in front of your shoulders, it’s a sure sign of forward head posture.

You see, the average head weighs 10-12lbs. When your head sits perfectly upon your neck and shoulders, the body naturally adapts to holding this weight.

But if your head is constantly pulled forward, the weight of your head pulls on your neck and puts pressure on your spine.

When your head is pulled forward the additional pressure on your neck, shoulders and back rises dramatically causing serious tissue damage. In fact, every inch your head is thrust forward from its natural position adds another 10 lbs of stress on the neck, shoulders, back and spine.


It’s why you may have developed that ugly ‘hump’ below your neck; to combat the stress of holding your head up, the body’s reaction has been to build-up bone and fat tissue to compensate and protect the spine at the C7 vertebrae.
Forward head posture doesn’t just leave you looking awkward… No matter how hard you train or how well you eat, unless you start fixing your head posture right now, it may not be possible to reverse the damage already done.

It is possible to fix your forward head posture using some really simple movements that instantly improve your posture and increase your strength and energy.

Not only does Forward Head Posture give your back that ugly hunch and crouched-over look… it also causes much deeper, serious problems including:
-Constant fatigue and lack of energy
-Pain in your neck, shoulders or upper, lower and middle back
-Permanent damage to your joints, muscles, ligaments, blood vessels & nerves
-Headaches and migraines
-Poor sleep or insomnia
-Impaired athletic performance
-Loss of height by 2 inches
-Looking 10 lbs fatter than you actually are
-Affects your hormonal health
-Noisy mouth breathing, snoring & sleep apnea
-Early degeneration of your spine
-Pinched and trapped nerves
-Decreased range of motion
-Lack of confidence
-Blood Flow to the Brain
-Decreased lung capacity by up to 30%
-Harmful affects to vision and hearing
-Jaw pain and sinus issues
-Dizziness, vertigo and balance issues
Burdens your digestive system

You just can’t correct the damage that has already been done with static stretching alone.
It’s not about the stretches and movements; it’s about the ORDER of the movements!!!. There needs to be a combination of corrective exercise and other techniques to open up and release the neck while activating other muscles so you can return to a balanced state with proper movement in the neck.

We are here to help,,, take the time to book your fitness evaluation at OVOX and start implementing the specific exercises and techniques that can make a difference to your health and well-being and protect yourself against long-term damage to your spine.

Weight Training > Cardio for Fat loss

So first this guy is telling me to eat fat to lose fat. Fine. He proved it. Now he’s telling me that weight training is more effective than cardiovascular training for fat loss? He’ll prove it again. Yes, it is indeed true that this is the case (in most instances) and I will indeed prove it again. So within that unnecessary attempt to sound clever with shifting and inconsistent verb tenses, I make a bold claim that definitely counters most of our population’s intuition in regards to weight training and cardio and each of their respective functions. The notion that cardiorespiratory training is more effective for fat loss is simply that; a notion, and not a fact. My speculations as to why this notion exists is based on the following two perceptions:

  • The perception that energy expenditure and oxygen intake is greater with cardiorespiratory training than weight training.
    1. It may seem like energy expenditure is greater when doing cardio than weight training; after all, isn’t that college girl drenched in sweat (natty ice from the night before) killing herself on the elliptical as skinny as a Victoria secret model? She is NOT sweating that much on the weight room floor that’s for sure.
    2. We seem to need more oxygen while hitting the stair-master; that must mean I am burning more calories and thus more fat, right? (wrong)
  • Our perception of athletes, their training styles, and the correlation we make to their body composition.
    1. Marathon runners, soccer players, and cyclists are lean as string beans and boy do they run a lot.
    2. Football players especially linemen, and baseball players hit the weights hard and they are not exactly all that close to having washboard abs.

Let me start with this before diving into all my scientific mumbo-jumbo. Everyone is impacted by a countless number of different factors; our body composition and its ability to perform is no different. Thus, we must not fall victim to correlation and causation. Instead of making the assumption that our college girl in her pink Nike’s going absolutely haywire on the elliptical is efficiently burning fat by doing cardio just because she is skinny, we must recognize that she is impacted by MANY different factors. Perhaps she was a soccer player growing up and metabolically has been conditioned to utilize nutrients more effectively than you were. Maybe she just experienced a traumatic event that has made it difficult for her to eat. She may be genetically blessed. What applies to her may not apply to you, and what applies to you may not apply to that guy at work giving you advice who is an exercise science professional because he finished a 12-week bodybuilding.com workout plan. What about the offensive lineman who is pushing 330? Did you ever look at the 1,000 carbohydrates he ate daily? Did you get a chance to see a picture of his dad or mom and know his genetics?

So what’s the best thing to do then to figure out what is best for me? Use science. Let’s start then with this scientific fact: The majority of calories you burn in a day are not through activity, but instead through your resting metabolic rate, (RMR). So you may be confused. Do I really mean to tell you that the majority of calories that I burn are while I’m NOT active? YES, this has been proven over and over again in studies and what has also been proven is that there is a direct positive correlation between lean body mass and your RMR. Weight training is getting you that lean body mass increase, not cardio. The paradigm to create in your mind based on this is that the fat-loss benefits of cardiorespiratory training are acute, while the fat-loss benefits of weight-training are around the clock! You hit the treadmill for 25 minutes, you get 25 minutes of benefit. That’s not the case with weight training.  Your body is expending energy and burning calories when it is attempting to repair your muscles after that killer bench day. Processes like protein synthesis (which is an example of one of many) are going on for hours (36 – 48 to be exact), to help repair your muscles after an intense weight training session and during this time you are burning far more calories than when you are in the gym!

So you may be thinking now that all that cardio that you do is pointless. Not true. I am absolutely not saying not to hit the stair-master. If you want to go to that spin class, go. Prepare for that 5k in a few months; I would never advise you not to. In fact, I am not even saying that these things would not help you burn fat because they will; just understand that their benefits when related to fat loss are simply acute. Cardiorespiratory training, especially distance running is proven to be the most beneficial type of fitness for cognitive functioning and enhancement. All forms of cardio are beneficial for your heart health, and will increase your capacity to take in oxygen. DO YOUR CARDIO.  In a perfect world a program would consist of a balance between resistance training and cardio-respiratory training. However, what you should take away from this is that if your goals are to burn fat and you had to choose between the stair-master and the squat rack, take the latter. Weight training is simply more efficient for fat-loss. Science says so.


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