Yes, the challenge has begun! With a total 27 challengers and prizes up to $600 the competition is fierce. The main goal of the Gym Rats challenge is to help you reach your full potential… and a little friendly competition is always fun. And for a little extra motivation our featured image above is of one of our members who has completed multiple challenges and has made huge progress over her time here at Gym Rats so stay focused and you will see results.
And just to make this challenge extra special, we (your Gym Rats trainers), will be joining in on the fun too with our first employee challenge. Say what?! That’s right guys, your trainers and owners will be doing a little challenge of their own so please help keep us in check during these next 6 weeks. We all know how competitive your trainers are so this is going to get interesting, ha ha! Good luck to all and as always, Get Fit, Don’t Quit!!!
If your looking for that little extra push then our Gym Rats challenge is right for you. Not only does it help you to reach your goals, you can also win a whole lotta cash!!! We’ve been doing these challenges now for over 3 years and every challenge is unique and different than the one before mainly due to the contenders. So wether this is your tenth challenge or your doing it for the first time, its fair game for all. So check out our challenge details below and challenge yourself.
Details: This is a Body Fat loss challenge, not a weight loss challenge. Winning is by losing the greatest percent of your body fat. For example, if you are starting at 20% body fat and lose 10% body fat, you have lost 50% of your body fat and score 50 (that’s really good) Winner has highest score. The beauty of this contest is the weight doesn’t matter as it is not a true reflection of our overall fitness progress as muscle weighs much more than fat.
•Must be a Gym Rats Fit client
•Weigh in Monday August 14th/Tuesday August 15th and again at the end of the challenge Monday February 25th/Tuesday February 26th.
•Must like us on Facebook and Instagram
•Must check in on Facebook/Instagram minimum 3 times a week when you attend class or you will be disqualified.
• Use these hashtags #6weekchallenge #gymratsfit #getfitdontquit and tag @gymratsfit
•$60 buy-in includes discounted body composition; $40 towards pot, $20 for body comp.
•Separate men & women’s challenge
•Pictures will be taken of each challenger before and after for progress. We recommend wearing the same outfit, more tight fitting then lose.
•Prizes will be decided on the amount of contestants entries.
•Sign-up sheet is in the office. Payment is due at time of sign-up.
In my opinion, strength training is a must. It has amazing benefits that enhance your physical strength, mental health, physical appearance and overall well-being. Over the years of training I’ve increased my strength significantly by incorporating different methods of strength training such as bodybuilding, strongman, and hypertrophy style boot camp. These methods of training keep me from getting bored and help me to relieve stress all while continuing to build muscle. My physical appearance has changed due to an increase in muscle, which in turn keeps my body fat relatively low. Overall I feel great and can definitely say it’s due to Strength Training.
Here are some of the key benefits of strength training…
Strength training helps keep the weight off for good.
Not only does strength training aid in shedding pounds, it helps maintain weight loss, too. A recent study revealed that women who followed a weight-training routine 3 times a week increased the amount of calories burned in normal daily activity (in addition to those burned during exercise), helping them to maintain their current weight.
2. Strength training protects bone health and muscle mass.
After puberty, whether you are a man or a woman, you begin to lose about 1 percent of your bone and muscle strength every year. “One of the best ways to stop, prevent, and even reverse bone and muscle loss is to add strength training to your workouts,” advises Troy Tuttle, MS, an exercise physiologist at the University of Texas Medical School in Houston.”
Strength training makes you stronger and fitter.
Strength training is also called resistance training because it involves strengthening and toning your muscles by contracting them against a resisting force. There are two types of resistance training:
Isometric resistance involves contracting your muscles against a non-moving object, such as against the floor in a push-up
Isotonic strength training involves contracting your muscles through a range of motion as in weight lifting.
Both make you stronger and can get you into better shape. Remember that with strength training your muscles need time to recover, so it should only be done on alternate days. Always take some time to warm up and cool down after strength training.
Strength training helps you develop better body mechanics.
Strength training has benefits that go well beyond the appearance of nicely toned muscles. Your balance and coordination will improve, as will your posture. More importantly, if you have poor flexibility and balance, strength training can reduce your risk of falling by as much as 40 percent, a crucial benefit, especially as you get older.
Strength training plays a role in disease prevention.
Studies have documented the many wellness benefits of strength training. If you have arthritis, strength training can be as effective as medication in decreasing arthritis pain. Strength training can help post-menopausal women increase their bone density and reduce the risk of bone fractures. And for the 14 million Americans with type 2 diabetes, strength training along with other healthy lifestyle changes can help improve glucose control.
Strength training boosts energy levels and improves your mood.
Strength training will elevate your level of endorphins (natural opiates produced by the brain), which will make you feel great. As if that isn’t enough to convince you, strength training has also been shown to be a great antidepressant, to help you sleep better, and to improve your overall quality of life.
Strength training translates to more calories burned.
You burn calories during strength training, and your body continues to burn calories after strength training, a process called “physiologic homework.” More calories are used to make and maintain muscle than fat, and in fact strength training can boost your metabolism by 15 percent — that can really jumpstart a weight loss.
Motivation by definition is ones desire or general willingness to do something. We all have different things that motivate us just as we all respond differently to various motivations. But what is the since behind it? Our personality traits and/or characteristics are ultimately what determine how we respond to these motivators and what it is that specifically motivates us individually. That being said, the more you know about yourself the better you can identify things that motivate verses things that don’t. There are two major types of motivation. Intrinsic which is motivation from within (ex. A desire to overcome, feeling of pride and fulfillment, goal setting and progression seeking) The other is Extrinsic which is motivation from an outside source (ex. group settings, praise and recognition, medals and awards). The theory behind these is that an athlete can reach peek performance when these motivators are triggered properly. A good trainer or coach can recognize these motivators and use them to bring out top performance and results.
I’ve experienced my fair share of burnouts through out my fitness career and life in general. Burnout will affect everyone at some point in their lives, therefor it is vital to know the signs, and even more important, not to ignore them. Beginning symptoms include fatigue, apathy, insomnia, forgetfulness, anxiety, which can lead to loss of appetite, physical symptoms, increased illness, and depression. During training for my third competition I experienced many of these symptoms. I didn’t realize what was happening at first and just tried to keep pushing. It was a very a difficult time in my life and the more I ignored what was happening the worse it got and started affecting more than just my workouts. Anxiety and insomnia were the beginnings stages for me personally and then depression and apathy set in. In the end I pushed myself till I couldn’t push anymore and ended up injuring my wrist. As a result I wasn’t able to continue training and had to drop out of the competition. As you may have guessed this didn’t sit well with me at all and put me even further in to depression. The first week off was very difficult, but it was then that I realized what i had been doing to myself and those around me. Once I was healed and able to start training again I made sure to train my mental health as well as my physical. In doing so I was able to tell myself when enough was enough and to just relax and take a rest day. This is another I reason I stress rest days, not only is it good for the body, but the mind as well.
This whole week we’ve been talking about the importance of balance. So how do you have fun while staying fit and still working toward your goals? The key to a happy life is balance. This is also true when it comes fitness. If you are always on the grind and never give yourself a break, it is easy to burn out and give up on your goals. Know your self, If you eat good all week, and your craving some Inn n Out, give yourself that cheat meal, satisfy that craving, and get back on track. This is the reason most meal plans set aside one slot for a cheat meal because mental fitness is just as important as physical fitness. Okay, now that your all making your way to nearest drive thru, keep in mind this is not a free for all eating binge. Everything in moderation…Summer time is full of BBQ’s, beach days, and a whole lot of party’s which is fun, but not the easiest to stay fit through, so do your best to stay focused, but also remember to enjoy life.
I’m back and today were going over hand placement while performing bicep curls. As with many other exercises, the effectiveness and efficiency of Curls can be altered by your hand positioning. Minor changes in how you grab the bar can have a big effect on the results of the exercise. Knowing how these variations affect your Curl can give you a boost in muscle size and help you better understand how to target them properly.
Supinated Grip with hand shoulder-width apart (straight bar)
Supinated grip curls work both the short and the long head of the biceps equally. This position is easier to assume on a straight barbell than an Ez-Bar, as the Ez-Bar only allows you to comfortably place your hands either in a close or wide position. Utilizing a shoulder-width grip puts your body in the best position for curling, meaning you’re likely to find it more comfortable than either the close or the wide grip. You’ll also likely be able to curl the most weight while utilizing a standard grip.
Pronated Grip (reverse Ez-Bar curl)
The reverse curl, the hands are in a pronated grip, meaning your palms are facing down and away from you. This variation will target your forearms and your grip strength much more than a regular curl. Reverse Curls heavily target the brachioradialis, a major muscle in the forearm. By forcing you to tightly hold onto the bar throughout the movement, Reverse Curls are generally a more difficult exercise that bicep curls, so don’t be surprised if you have to use lighter weight. Ez-bar reverse curls can be done with your hands on the outside grip of the bar, which will have your palms turned slightly inward.
Neutral Grip (hammer curls)
A neutral grip is essentially halfway between a pronated grip and a supinated grip. Instead of your palms facing toward you or away from you, they’re turned in so they’re facing one another. Curling with a neutral grip is commonly known as a “Hammer Curl,” and it’s usually only possible to perform using dumbbells, unless your have specialty bars. Hammer curls get their name because the movement looks similar to swinging a hammer. Hammer curls target both heads of your biceps in addition to your brachioradialis and brachialis (a small muscle in the deep upper arm). That means you’re working both your forearm and upper-arm, making Hammer curls a well-rounded exercise. Additionally, a stronger brachioaradialis and brachialis can actually push your biceps up, making it appear bigger. Hammer curls also place less stress on your wrist than a traditional Bicep Curl (supinated) or Reverse Curl (pronated), making it a smart choice if your looking to avoid stress in that area.
Try this Arm Busting workout if you want an insane PUMP!