4 X Gym Workouts for $25!!!!!!!

Close your eyes and imagine a world where you could transform your body in as little as 40 minutes per week. Now open your eyes, stop dreaming and discover the reality of XGym, where real results can be achieved in a fraction of the usual time.

A revolutionary one-on-one personal training facility, XGym has proven to give clients results comparable to 156 hours of conventional training in just 6 hours. (Yes, you read correctly.) By putting clients through a rigorous set of high intensity exercises scientifically designed to produce optimal fitness, XGym gives individuals the tools they'll need to exercise on their own, without a trainer. That means the education at XGym goes far beyond the classroom, giving results and lessons that will last a lifetime.

Still skeptical? Here's how it works: XGym uses techniques called Triple Sevens. Triple Sevens is an exercise protocol that targets different muscle fiber types and energy systems. After seven weeks of working on one protocol, the client either graduates to the next protocol or repeats the current one, depending on his or her mastery at the time of evaluation. At the end of the Triple Seven cycle, you'll be leaner, stronger, and healthier.

Mind Over Muscle

Research recently published on the affects of supervision (having a trainer present) on muscle adaptation (strength gain) showed that people who had more supervision during a workout, gained more muscle/strength than those who had less supervision (less trainer feedback) during the same workout routine.

The mind can either be your biggest ally or enemy in the gym. Having someone else present, keeping you accountable for your efforts, can help your brain give the rest of your body an extra push during a workout (therefore giving you greater gains when compared to doing a workout by yourself). When left alone, the mind and body are lazy and not nearly motivated enough to do the work that they are capable of. The psychological component of having someone else present can push you to do more instead of settling for a sub par effort because of lack of motivation and integrity.

Your trainers at the X Gym not only see the importance and safety of one on one training, but the added motivation of having someone else there pushing you, encouraging you, and motivating you (even if that motivation is to not be splintered for 5 minutes straight…) to get the most out of each workout you do.

Eat Better by Eating More Good… More Good Foods

The key to weight loss is to consume less calories than you burn, right? Well, to some extent. If one were to fast for a month, eating 200 calories per day, they would lose a lot of weight. But, a sizable portion of those pounds shed would be muscle, resulting in a less-than desirable weight loss. What to do, then? Feed your body more food, but more of what it wants!
High intensity weight training is a perfect way to increase your metabolism. Starving yourself is a perfect way to negate that metabolic increase! Conversely, to keep up that lean mass that you work so hard to gain, keep up the protein and good calories. At the X Gym, your trainers teach you how to eat the right kinds of food, and, if one heeds that advice, they can eat as much as they like. Not eating, even in the short term can lower metabolism. So eat, breakfast, eat lunch, eat dinner, and eat in-between. Just eat the right foods! Be full, be happy, and be lean!

5 A Day…

Eat your vegetables! They’re good for you. Even Will Smith told his dog in the movie I Am Legend that she ought to eat her vegetables, clearly conveying the importance of their consumption! But if that doesn’t have you convinced, maybe fact that more, newer research is pointing their importance will. Especially for X Gym members.

Exercise increases reactive oxygen-based molecules in our bodies, especially long or intense exercise. However, antioxidants can help combat those harmful processes in our bodies. You can find a multitude of antioxidants in almost any fruit or vegetable. Obviously, certain fruits have other problems (mainly too much sugar), so better to grab for extra vegetables than fruits. Vitamins C and E are also antioxidants.

The research has shown no correlation between extra antioxidants and athletic performance, simply the body’s recovery on a chemical level. There aren’t many negative affects from exercise, and the positives far out-weigh them. The negatives that do exist, though, can be countered by eating your veggies. Bon-a-pu-feast!

http://www.ncbi.nlm.nih.gov/sites/entrez/9509820?dopt=Abstract&holding=f1000,f1000m,isrctn

http://www.informaworld.com/smpp/content~content=a713775807&db=all

http://www.ncbi.nlm.nih.gov/pubmed/16089272

http://www.ajcn.org/cgi/content/abstract/72/2/637S

Caffeine

by Steve W.
A member brought us an article a while back that was quoting several studies saying that caffeine can boost athletic performance. Being an unabashed fan of caffeine (coffee) user myself I thought, “Wouldn’t that be awesome?” So I went into our stacks of NSCA journals and found a study that tested the effects of moderate caffeine intake on Colligate level football players in anaerobic (high intensity) activities. The test was published in the August 2009 issue and was conducted at Arizona State University.

In this study 17 colligate level football players underwent combine-like conditioning tests, including the 40 yard dash, 20 yard shuttle run, and a bench press, 185 lbs or 225 lbs reps to failure. One group of athletes was given a moderate dose of caffeine one hour before performing the drills and another group was given a placebo. Some of the athletes that where given the dose of caffeine reported moderate improvements in there tests. However, there was no significant difference in performance between the two groups.

The good news for us coffee heads is that there appears be no harm whatsoever in athletic performance either. I still feel however that one will be better suited to stick with water as their primary source of hydration. Other articles suggest that caffeine’s positive effects are more apparent in endurance type activities as opposed to anaerobic activities, which would agree with the NSCA article.

XGym Seminar

The Soda Jerk

by Evan Bylsma


There have been some new studies recently showing once again a very negative consequence to drinking America's favorite type of beverage: soft drinks.

A recent study came to the conclusion that as little as 2 soft drinks a week can almost double a persons chance of developing pancreatic cancer, which also happens to be one of the most deadly forms of cancer we face. The finger of blame once again points to the extremely high sugar content found in the soft drink industry.

This was all based on quite a large study which followed 60,500 participants in Singapore over a 14 year study. Of those participants, 140 were diagnosed with pancreatic cancer and it was noted that those individuals having more then 2 soft drinks a week increased their risk of the disease 87% higher then those that did not drink as many soft drinks.

The pancreas is the organ in your body responsible for producing insulin which is the hormone needed to transport sugar from your blood into your cells for use as energy. Obviously the enormous amount of sugar contained in soft drinks puts a strain on the pancreas often times leading to pancreatic cancer.

There are some new soft drink products out there such as "Zevia" which is a soft drink sweetened by the stevia leaf, a sugar alternative that PJ has been preaching about for years now. Best of all "Zevia" has a Glycemic Index rating of zero which means your pancreas will not need to dump insulin as a result of drinking it. Bottom line is, keep sugar content low, and stay as far away from commercial soft drinks as you can.