TGIF and Happy Halloween from Burch Fitness

Happy Halloween Burch Fitness Followers! I just wanted to kick out a short hello, followed by a short Happy Halloween, followed by a short Be Safe this weekend message. Enjoy trying to keep up with your little ones (hopefully your cardio is up to snuff)! Enjoy “sampling” their candy after knocking on all those doors!…

More Brain, More Muscle, Less Bodyfat

Good morning followers of Burch Fitness!   This is a quick letter designed to simply throw out some tips n tricks that I find helpful throughout my daily battle with with the bulge and in pursuit of my chase for more muscle, less fat and a healthier existence.   Remember to email me any questions…

(cont.) What’s your goal new runner?! Is your race a means to an end or is it the end desire? Are you running to race or to lose weight? YOU need to know!!

(cont.) Ok, so I said to leave the bat belt at home.  That’s during your training!  Which comprises 99% of your time & physical effort.  The other 1% is race day and the goal there is to have a run that’s as comfortable as possible, not get injured, and finish.  By all means, if you’re…

Buttercream Gang Running Group Info:

Buttercream Gang Running Group: https://www.facebook.com/buttercream.gang Hellooooo everybody!  I hope you all had a fun and rest filled weekend.  I would like to say congratulations to all you for running/walking a great run or walk Saturday morning.  I wanted to get a head count of those of you who will be registering for the Alamo Beer…

The Skinny on “Toning Shoes”

My intuitive response to this new toning shoe thing is it’s another innovative means to maintain profits for companies that manufacture “health/wellness” products. If it was that easy I WOULD have some damn toning shoes on. Promise. BUT, it isn’t, never has been and never will be, so save your money and if nothing else…

FYI: Remember, performing both aerobic workouts and weight workouts when you are trying to lose body fat is optimal.

Both resistance training (RT) and cardiovascular training (CT) are absolutely necessary.  However, it is CT that is your main weapon in managing your daily caloric intake.  CT and eating (diet, caloric intake, etc.) will ultimately determine if you’re either enjoying a healthy body and good quality of life or are a miserable ticking time-bomb a…

VO2 Max Definition

VO2 max (also maximal oxygen consumption, maximal oxygen uptake, peak oxygen uptake or aerobic capacity) is the maximum capacity of an individual’s body to transport and use oxygen during incremental exercise, which reflects the physical fitness of the individual. The name is derived from V – volume per time, O2 – oxygen, max – maximum.…

Women’s VO2 Max chart

FYI… Amplify’d from bb.utsa.edu Women’s Aerobic Fitness Norms (VO2max) Adjective %tile 20-29 yrs 30-39 yrs 40-49 yrs 50-59 yrs Excellent 90 47.5 44.7 42.4 38.1 Above Average 80 44.0 41.0 38.9 35.2 70 41.1 38.8 36.7 32.9 Average 60 39.5 36.7 35.1 31.4 50 37.4 35.2 33.3 30.2 40 35.5 33.8 31.6 28.7 Below Average…

Men’s VO2 Max Chart

FYI… Amplify’d from bb.utsa.edu Men’s Aerobic Fitness Norms (VO2max) Adjective %tile 20-29 yrs 30-39 yrs 40-49 yrs 50-59 yrs Excellent 90 54.0 52.5 51.1 46.8 Above Average 80 51.1 47.5 46.8 43.3 70 48.2 46.8 44.2 41.0 Average 60 46.8 44.4 42.4 38.3 50 43.9 42.4 40.4 36.7 40 42.2 41.0 38.4 35.2 Below Average…

Fiber Info…

Fiber and Roughage You hear a lot about how you need fiber in your diet, but just how important is fiber to your body and how does it help you? The Institute of Medicine recommends a daily fiber intake of 38 grams for men and 25 grams for women for anyone under 50; for those…

Do I mount the treadmill and piddle or do I bust a NUT and get a circuit of functional, effective, intense exercise going…to LOSE MY FAT AND BUILD MUSCLE?!

Impact of exercise intensity on body fatness and skeletal muscle metabolism. Tremblay A, et al. Metabolism. 1994 Jul;43(7):814-8. [Medline] PURPOSE: The impact of two different modes of training on body fatness and skeletal muscle metabolism was investigated. DESIGN: Young adults were subjected to either a 20-week endurance-training (ET) program (eight men and nine women) or…

Carbo Loading for SA Marathon this weekend?

Carbohydrate Loading Days Before Competition

• The classic carbohydrate loading model consists of approximately 3 days of a low carbohydrate intake (60- 100g/day) combined with exhaustive exercise, followed by 3 days of very high carbohydrate intake (500-600g/day) and reducing training volume.

• This causes glycogen supercompensation, where stores are re-filled beyond their normal capacity.