What Is Infinity Powerlifting?

Unlocking the Benefits of Powerlifting: A Deep Dive with Infinity Coaches

If you've ever been curious about the world of powerlifting, you're not alone. Powerlifting, with its emphasis on raw strength and performance, has been capturing the attention of many fitness enthusiasts lately. But what exactly is powerlifting, and how does it differ from traditional fitness programming? To shed light on these questions, we sat down with Brian and Cory, coaches from Infinity Gym, as they delve into the nuances of powerlifting and share their experiences with clients.

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Brian: "We thought today the topic would be prudent to cover powerlifting It's very front of mind because we have in what is it two weeks on March 30th We have infinities first powerlifting meet we have done some very Informal meets in the past just to expose some of our current clientele to powerlifting."

Cory: "And in a couple of weeks, we're going to have a little bit more of a formal meet and lifters are going to be coming from Albany. We have some people coming from out of town. We have clients here in Ithaca that are going to compete and it's going to be regulated."

Brian: "So, you know, back to the programming, we always say it's not the workout, it's the program, right? If you sat down and learned a chord or multiple chords on a guitar, you still wouldn't have a song. It's the composure of those chords that makes the song. And that to us as Infinity Coaches, is exactly what the programming is."

Powerlifting, as Brian explains, is not just about lifting weights; it's about systematically improving three major lifts: the deadlift, squat, and bench press. Unlike traditional fitness programming, where exercises may vary widely, powerlifting focuses on refining these fundamental movements to build raw strength.

Brian: "And in a couple of weeks, we're going to have a little bit more of a formal meet and lifters are going to be coming from Albany. We have some people coming from out of town. We have clients here in Ithaca that are going to compete and it's going to be regulated."

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Brian emphasizes that powerlifting isn't just about lifting heavy weights; it's about mastering form and technique to avoid injury and maximize performance. Through careful programming and attention to detail, Infinity Gym helps clients harness the powerlifting method to achieve their fitness goals.

Brian: "That's where the powerlifting buzz has come from in our facility as well. And if it could, because we have, um, we have about six people that are regularly in the gym."

Cory: "Yeah."

Brian: "We have a couple that are online and remote and, um, a few of them in the gym have like, uh, multiplied the interest just by working out on their own next, you know, alongside small group members and, um."

Cory shares the experiences of trainers Giovanna and Silvana, who have seen significant strength gains through powerlifting without sacrificing their athletic physique. Their success highlights the misconceptions surrounding powerlifting, particularly the fear of bulking up, which is unfounded.

Cory: "Yeah, so Giovanna and Silvana are both two of our trainers in Albany. You know, very lean, athletic, you know, two people that are obviously not looking to get any bulkier in their current physiques, but have this goal of competing in a Powerlifting meet."

Brian: "You're right."

Through their coaching, Brian and Cory emphasize the importance of safety and proper technique in powerlifting. While lifting heavy weights can be intimidating, Infinity Gym ensures that clients progress safely and effectively, prioritizing form over ego.

Brian: "Yeah, no, for sure. No ego lifting on the Infinity Powerlifting team."

Cory: "No, safety I think was the biggest thing that we're harping on as well."

As the conversation unfolds, Brian and Cory provide insights into what to expect at a powerlifting meet, breaking down the structure and rules governing the competition. With their guidance and support, clients at Infinity Gym are encouraged to step outside their comfort zones and explore the world of powerlifting, unlocking new levels of strength and resilience along the way.

Brian: "So again, if anyone's interested, I would say don't be afraid to reach out. I think there's a lot of people that again are afraid of stepping outside of their comfort zone and I would strongly urge you to give powerlifting a try."

In conclusion, powerlifting offers a unique approach to fitness, focusing on strength, technique, and performance. With the guidance of experienced coaches like Brian and Cory, individuals can embark on a transformative journey, discovering their true potential and achieving remarkable results in the world of powerlifting. If you're curious about powerlifting or ready to take your fitness to the next level, don't hesitate to reach out to Infinity Gym and join the powerlifting revolution today.

You Can't Screw This Up (Nutrition)

"You Can't Screw This Up" by Adam Bornstein is a groundbreaking exploration into the complexities of dieting, nutrition, and sustainable health. Bornstein, a prominent nutrition advisor to celebrities like Arnold Schwarzenegger and LeBron James, draws upon his extensive experience and research to deliver a refreshing perspective on achieving lasting wellness.

The book dismantles the common misconceptions surrounding extreme diet and exercise approaches, revealing why they often lead to failure in the long run. Bornstein introduces readers to the concept of the "Dieting Circle of Hell," a vicious cycle characterized by overcompensation, deprivation, and eventual burnout. Through compelling anecdotes and scientific insights, he demonstrates how this cycle perpetuates a mindset of all-or-nothing thinking, sabotaging efforts towards sustainable health.

One of the central themes of the book is the importance of unlearning extreme behaviors and embracing moderation. Bornstein emphasizes the need to reject quick-fix solutions in favor of adopting balanced, realistic habits that can be maintained over time. He challenges the notion that healthy living requires sacrificing enjoyment, highlighting the value of finding joy and fulfillment in one's dietary choices and lifestyle.

A key concept introduced in the book is the "No 0% Weeks" rule, which encourages consistency and progress through small, achievable steps. Bornstein advocates for a mindset shift away from perfectionism, urging readers to focus on continuous improvement rather than striving for flawless adherence to rigid plans. By aiming to avoid complete lapses in healthy behavior, individuals can cultivate resilience and flexibility in their wellness journey.

Throughout "You Can't Screw This Up," Bornstein provides practical strategies and actionable advice for navigating the complexities of modern nutrition. From debunking fad diets to offering smart food choices at popular restaurants, the book equips readers with the tools they need to make informed decisions and achieve sustainable health outcomes.

In summary, "You Can't Screw This Up" is a compelling manifesto for redefining the approach to nutrition and wellness. Through his accessible writing style and evidence-based insights, Adam Bornstein empowers readers to break free from the cycle of dieting and embrace a balanced, fulfilling lifestyle centered around sustainable health practices.

Diets fail because of extreme approaches: Bornstein exposes the pitfalls of extreme dieting and exercise regimens, highlighting their tendency to lead to burnout and long-term failure.

• All-or-nothing mindset: The book discusses the detrimental effects of the "Dieting Circle of Hell," characterized by overcompensation, deprivation, and eventual relapse.

• Unlearning extreme behaviors: Bornstein emphasizes the importance of rejecting quick-fix solutions and embracing moderation in diet and lifestyle choices.

• Finding balance: Readers are encouraged to prioritize sustainability over perfectionism, focusing on enjoyable and maintainable habits rather than rigid restrictions.

• "No 0% Weeks" rule: The book introduces a simple yet powerful guideline for maintaining consistency and progress in one's health journey, emphasizing the value of small, achievable steps.

• Practical strategies: Bornstein offers practical advice and solutions for navigating the complexities of modern nutrition, from debunking fad diets to making smart food choices at popular restaurants.

• Empowerment: Through accessible writing and evidence-based insights, the book empowers readers to take control of their health and well-being, fostering resilience and flexibility in their wellness journey.

The Science-Backed Way to Create a Healthy Relationship with Your Goals

Unlocking Success: Andrew Huberman's Science-Backed Goal Setting for Your Fitness Journey

Welcome to the Infinity Athletics blog, where we're not just about fitness; we're about crafting a holistic approach to personal growth. Today, we delve into the science-backed protocol for a healthy relationship with goal setting, as advocated by neuroscientist Andrew Huberman. These five tenets can not only transform your mindset but also enhance your performance in the personalized training and boxing programs we offer at Infinity Athletics.

1. Five Gratitudes

Cultivate Gratitude for Peak Performance Andrew Huberman's first tenet revolves around expressing gratitude. Studies have shown that acknowledging the positive aspects of your life can lead to increased overall well-being. In the context of your fitness journey at Infinity Athletics, recognizing and appreciating your body's capabilities can be a powerful motivator. Consider starting your day with a list of five gratitudes related to your physical abilities, the support around you, or even the opportunity to engage in a transformative fitness experience.

2. Plans for the Day

Strategic Planning for Optimal Results Planning your day is more than just a time-management tool; it's a crucial aspect of goal achievement. When it comes to personal training or boxing, having a clear plan ensures you maximize your time at the studio. Huberman's second tenet encourages detailing your daily plans. Incorporate your workout sessions, meals, and moments of self-care. At Infinity Athletics, our individualized training programs are designed to align with your daily schedule and help you achieve your fitness goals effectively.

3. Any Fears or Resentments

Confront Fears and Resentments to Break Barriers Addressing fears and resentments may seem unrelated to fitness, but mental well-being is fundamental to physical performance. In our personalized training sessions and beginner-friendly fitness boxing classes, we encourage an open dialogue about your concerns. Huberman's third tenet prompts you to acknowledge any fears or resentments, fostering a healthier mindset that can positively impact your fitness journey.

4. Things to Watch Out For

Heighten Awareness: Things to Watch Out For Huberman's fourth tenet emphasizes vigilance. In our advanced boxing classes, heightened awareness is crucial for success. Incorporate this into your daily practice by identifying potential obstacles in your fitness routine. Whether it's identifying areas of improvement in your technique or recognizing patterns that hinder your progress, this tenet can significantly enhance your overall fitness experience.

5. Things to Strive For

Set Ambitious Goals: Things to Strive For Setting ambitious yet achievable goals is a cornerstone of the Infinity Athletics philosophy. Our small-group training sessions and advanced boxing programs are designed to challenge and inspire you. Andrew Huberman's fifth tenet encourages setting goals to strive for. In the context of your fitness journey, this could be achieving a new personal record, mastering a challenging boxing combination, or simply embracing a healthier lifestyle.

At Infinity Athletics, we integrate science-backed principles into our training programs to ensure you experience not only physical transformation but also mental empowerment. Embrace Andrew Huberman's goal-setting protocol to supercharge your fitness journey with purpose and intention.

Ready to embark on this transformative journey? Contact us today to explore our personalized training and boxing programs designed to elevate your mind and body. Your journey to a healthier, more empowered you starts here at Infinity Athletics!

What Exactly Does Infinity Athletics Do? (FAQ)

Learn More About Infinity

Cory

Hey, we're here with Brian Oberther, one of the owners of Infinity Athletics. I'm just going to ask him some quick questions just to kind of clear the air, to figure out what exactly Infinity Athletics is, you know, what we're about, what we stand for, and you know, we'll kind of just dive right into it. So, Brian, you ready?

Brian

Yes, sir.

Cory

Okay, so first question, what exactly is Infinity Athletic?

Brian

Yeah, this is a question we get quite a bit. There are so many different iterations of gyms these days. And in Infinity Athletics, we view it as way more than a gym. First off, it is a personal training studio. And while many of you probably know what that is by now, just to give a little bit of detail on what a personal training studio does and what it can do for you. 

Basically, we break down fitness into an individual level that any gym bigger than a training studio has a hard time doing. So we start each client off with an assessment and a consultation, and that allows us to develop a relationship with that client and get an idea of exactly what they need. And then we develop from scratch a program for them that will include both strength and conditioning exercises in a well-templated plan and also some corrective exercises.

to not only help people with injury after an injury, but try to make each client more resilient and stave off injury. 

So it's often easy to say what something is and it's almost better to say what it isn't. And what Infinity Athletics isn't, is it's not an open gym where people pay a membership and come in and work out on their own. It's not a class studio where people come in and they follow a cycling instructor led type of class.

It's not CrossFit where you are doing a “workout of the day,” a one size fits all cookie cutter workout. Um, you know, and beyond that, one of the things that we've really tried to do over the years is build a strong community. So, um, beyond a fitness facility, we view ourselves as almost a social club where we get together regularly with our clients and whether it's a potluck or an outing of some sort, um, we've really been fortunate to develop a really good community within our doors.

Cory

Love it. It's amazing. Next question, what separates Infinity Athletics from other gyms in the Capital District area?

Brian

Well in, in the capital district area, we have one location and then in Ithaca, we have another, and within both of those communities, there is no shortage of other gyms and trainers in the area. What I think separates us is first off, it starts with the trainers. Every single trainer that wears the Infinity Athletics coach shirt has put in a tremendous amount of effort to ensure that they can deliver the best client, the best client, I guess, experience. 

But also beyond that, they are highly educated, they're certified, they take their job very seriously, but they are also very welcoming and nonjudgmental. One of the things that we're often told by clients who have been with us for a long time is that they're surprised at just how welcoming of an environment we've created.

And we take great pride in that because we believe that there should be no gatekeepers to fitness. And a lot of times people are intimidated when they walk into a typical commercial gym or maybe a CrossFit gym. Um, and you know, we understand that. So we really put a great amount of effort into rising above the judgment and allowing everyone to feel comfortable and at home. Um, the other thing is we've developed quite a good relationship with, uh, other community members (particularly in the medical field). So we have a good enough relationship to send them referrals when, you know, if we have a client with an injury that's beyond our scope, we have a good network of people that can take care of that person. And likewise, we often will receive referrals  from physical therapists and occupational therapists and chiropractors because we're trusted members of the community.

And we can help people not only with fat loss and getting stronger and faster, but we can also help them after an injury and get out of, and to get out of pain.

Cory

Love it. Now you mentioned the trainers and some of the stuff that they have to go through and the hours that they put in. Can you tell me a little bit about the trainers at the studio?

Brian

Yeah, like I said, each one of the trainers has been highly vetted. There are many applicants that have come through over the years and we're, we're very selective in who we end up hiring and it is a very difficult process, but basically what that means is we trust them completely to train our own clients as if, you know, if I was going to send my mom through a trainer, I would trust 100% of the Infinity trainers. to be able to deliver not only a good session, but a very safe one, and to be able to understand the limitations of each individual client. 

Each of the trainers is CPPS certified. It's one of the most rigorous certifications in the fitness industry. And it gives each of the trainers the tools to be able to do an assessment, develop a corrective exercise plan, develop a solid programming template.We always talk about, it's not the workout, it's the program. You know, anyone could deliver a good workout. You could come through the doors and get tired and, you know, do a lot of reps of specific exercises. But, um, that's like playing one note in a song, you know, programming to us is like composing a beautiful song, um, with many moving parts. So each of the trainers, uh, you know, has, has really shown to us that they have both the capability and the desire to rise to that occasion.

Cory

Okay, that's great. I love the programming point there. Now, speaking of programming, does Infinity have any programming for someone with injuries or any kind of medical issues, anything like that?

Brian

Yep. That's one of the things we get asked quite a bit on our initial consultation is, is this a good place for someone with special needs? 

And the answer to that is yes.

Because we are a training studio and we work with clients individually or in a small group setting, we have the ability to tailor a program based around their injuries, their limitations, their goals. So it's not uncommon for many of our clients to come in wanting to lose weight, wanting to look better. And you know, lose a little bit of body fat, but also have an old nagging injury or some low back pain or some chronic neck tension and all of those things we don't only avoid, we actually try to improve. 

We believe that we play a critical role in the health and fitness and even medical community in that we are trying to restore function to the human body, you know, whether it's our occupation or recreational sports that we've played over the years. Oftentimes people come in with very predictable patterns of dysfunction. And we take great pleasure in helping draw awareness to those dysfunctions and also educating the clients and leading them through a plan to help them overcome it. So, you know, not only is it not an inconvenience, but we actually really enjoy.playing a small role in the process of helping people with special needs.

Cory

Yeah, it's awesome. Now on top of special needs, what are the typical goals of a client that comes in the door?

Brian

Yeah, a lot of times people come in and they think that they have to have a specific goal or they think that they have to have some sort of experience with fitness and they're embarrassed if they, um, you know, are inexperienced and have never, um, learned some of the movement patterns and they feel like they have let themselves down. And there's a lot of shame around our initial conversations with clients. And one of the things that we try to debunk right from the start is that, uh, you know, we are nonjudgmental as I mentioned before, and we're also very “positive goal” oriented. So a lot of times we try to take that negativity, the judgment, the shame that clients come in with, and we try to flip the script on it and really try to lay out a positive goal. So whether it's, instead of removing a negative like, man, I really don’t look good, we'll set a positive goal of, hey, let's see if we can get stronger within three months and maybe do five pull ups and increase the amount of goblet squats you can do in 60 seconds. And with that comes the positive effect of looking better, losing body fat percentage, without the negative connotation of trying to remove a negative. So a lot of the clients we do work with, we work closely on their relationship with fitness, just as much as we do their physical aspect.

We get a whole wide spectrum of goals. We have Ironman triathletes. We have people fresh out of ACL reconstruction. We have elderly clients that are just looking to, uh, slow the aging process, regain function. We have people that are interested in improving their physique. Um, any type of goal you can imagine we've dealt with it and we've had great success with those types of clients.

Cory

That's great. Well, there you have it folks.

Brian

Yeah, thanks for asking me those questions, Cory. And if anyone has any questions, the best way to get in touch with us is through the websites, so if you're an Ithaca, the infinityIthaca.com website will put you directly in touch with us. And similarly in Albany, it's infinityAlbany.com. And the best thing you can do is request a consultation.

I just want to say also: put down the fear, if it's something you've always known you wanted to do and take control of your health and hire a professional to help you along with that process. We're here for you and we'd be happy to help.

Cory

Awesome. Great.

Client Spotlight: Matt Ouellett’s journey to finding a home at Infinity

When Matt Ouellett moved from Detroit to Ithaca in 2017, one thing he missed most was the training studio he left behind. The 62-year-old had made big strides in his fitness. The gym, Pulse, was a place where everyone knew each other’s names.

 The move to Ithaca crashed the healthy routine Matt had created. He began to gain weight and worried about losing the ground he had worked so hard to gain. So he joined a big commercial gym and hired a trainer, but found he wasn’t getting the results he wanted.

At the time, Matt’s partner, Ron, walked each morning on the Lakefront Trail through the golf course, and when he did, he noticed our small training studio – Infinity Athletics. “I really think that’s the place for you,” Ron told Matt. After meeting us, Matt joined Infinity in Spring 2018. Since then he has come to train at least three days and has lost 25 pounds. He’s especially focused on form as opposed to how much weight he can lift and says he appreciates the little corrections we make. We recognized his commitment immediately and with it came an improved capacity to go longer, lift more, and maintain form. We also began noticing when he walked in the door – wow, his face was really getting slimmer. Generally speaking with all our clients, with steady work we see a tipping point where they show significant gains in their nutrition and consistency in their lifts. That’s been no less true of Matt.

Day to day, he says he feels a general sense of well-being which shows up in little moments. He was recently on a flight and he helped someone make room for their bag in the overhead compartment. He pulled out a heavy suitcase and flipped it without thinking, and when he looked up, the other passengers were nodding, smiling, raising their eyebrows at his strength.

Now that Matt’s in shape and his nutrition has improved, he wants to get more defined. “I actually have a back now, which is something I never had,” he says.

But aside from the training and results, the community feel we provide is one of the gym’s main draws. “Getting in the rhythm of regular exercise is a big win,” Matt says. “Part of why people show up even on days when they don’t want to is that there is a really friendly atmosphere.”

Though Matt gives us a lot of compliments about the sense of community at Infinity, we have to say he’s a big part of that. People just gravitate towards him, they joke with him, they ask him career advice.

We’re proud of Matt’s progress in the gym, but we’re even more proud to call Matt a friend. We can’t wait to see what he accomplishes over the next year!

Want to get in shape? Here’s why a smaller training studio is your best option

Today is the day. You’re committing to get in shape. Great! Now what?

 If you’re serious about shedding unwanted pounds or just feeling like your best self again, joining a smaller training studio with experienced, educated instructors will put you on a fast track to get there. You’ll trade the overhyped gimmicks, distractions and large, impersonal group classes found at more crowded gyms for what you really need to hone your body: personalized attention from a dedicated expert who can provide you with a wide variety of training tools to meet your specific needs.     

An experienced trainer will typically have a degree in kinesiology or exercise physiology. Consultations will help you to understand your needs and create a strategy tailored to you. The workouts are planned over the long-term for progressive gains. And, if you like working out with others, a majority of these gyms also offer smaller group classes and a strong sense of community.

Good instructors also recognize problems, have the know-how to correct them, and will keep you on track to continually improve and hit personal records. If you’ve had an injury, they will know how to treat it with corrective exercises. Your workouts will be modified to actually heal imbalances either caused by injuries or that could develop into one.

When it comes to fitness, nutrition is key. Adults simply don’t lose weight without proper eating habits. A good studio will do more than just hand out a flyer with a one-size-fits-all nutrition plan. Staff will know how to counsel you on nutrition, something other types of gyms don’t do well.

At the same time, expertise comes with a cost. Training studios often have the highest price point among gym options because they take on fewer clients in service of providing personalized, dedicated care. Putting your fitness and health first is worth it. That’s why many clients at these gyms make modest incomes but have decided to prioritize their training. Instead of wasting money on infective routines that don’t get results, do your due diligence on the front end to find the studio for you, and you’ll see fantastic results.

 Here are a few things to think about before you start.

 Be committed

Getting in shape requires work. It doesn’t happen magically. You have to show up regularly and put in a consistent effort to get results. People who don’t commit to the process end up quitting soon after they start. In fact, 80 percent of people who join a health club in January stop showing up by February. So, keep a mental picture of yourself getting buff. And recognize the benefits. While the benefits of exercise on physical health are a no-brainer, it’s well documented that it also increases energy and focus and improves moods and memory. By reminding yourself how good you feel after a workout, you are more likely to make it a regular part of your life.

Do your research

The fitness industry is rife with charlatans. Even among higher priced studios, instructors may market themselves as having expertise they don’t actually have. If you are interested in a studio, ask for a consultation. Make sure that the staff takes the time to sit down and listen to you. Have they assessed your physical condition? That’s important before you start, to know the right level to begin. You may also try a class or run through a workout before you sign on. Along with your hard-earned cash, you’ll be investing valuable time and energy.

Reassess

Once you’ve joined a studio, take stock of your progress every few months. Are you leaner? Stronger? Is your endurance better? There are plenty of examples of people who see the same trainer for ten years, and aside from being a decade older, they don’t appear fit. Ask yourself, is the program I’m on making me eat, feel and perform better? If not, talk with your trainer. And if he or she can’t respond, it may be time to move on. 

Life passes in a blink of an eye. So why wait? If you live near Ithaca or Albany, sign up today for a free consultation at Infinity Athletics!

Big Announcement!

As 2017 kicks off, Joey and I have been reflecting on what an amazing ride 2016 has been. Within just eight months of being in business, we've seen muscle gained, hundreds of pounds shed, fat melted, personal records smashed, confidence gained, and countless smiles. We are inspired every day by our clients’ dedication and humbled by their steadfast support. But above all, we are thankful that you have allowed us to be a part of your physical and mental transformations.

Since day one, it has been our company’s core value to spread the gift of high-quality, knowledge-backed training in an effort to help as many people reach their goals as we can. Due to a high demand and the rapid growth we’ve recently experienced here in Ithaca, we’re very happy to announce the opening of our second location in Albany, NY.

Our newest member of the team, Cory Comitale, has been appointed the Fitness Director and head trainer in our new location. Cory, a Kinesiology graduate from Cortland, has over 6 years of experience in personal training and Fascial Stretch Therapy (FST). In those six years, Cory has devoted countless hours to certifications and seminars to consistently offer services that over-deliver. It is because of Cory's unwavering dedication to his client's health, goals, and well-being that assures us he belongs in the Infinity family.

If you're in the Albany area and you're curious why an individualized training program is so important for just about every aspect of health, we'd like to extend to you a complimentary meeting with one of our trainers.

Our new facility located at 145 Vly Road Schenectady, NY is set to open by February 1st. Be sure to visit www.infinityalbany.com to request a consultation.

Yours in health,

Brian

How to Become a Fat Burner

Fat Loss Series - Part I

Losing weight is a simple algebra equation: calories in vs. calories out. Want to move the needle on the scale? Easy — eat less, do more. Targeting fat-mass however, can be a little more complicated.

Traditionally when you lose weight, a loss of fat-mass AND muscle-mass occurs. The ratio of fat-mass to muscle-mass that one loses, largely depends upon their training and nutrition.

Losing fat is a good thing, but losing both is bad. The less muscle mass you have, the harder it becomes to continue to lose fat, inevitably ending in plateaus and frustration. The higher amount of muscle mass you maintain, the higher your metabolic rate will be (metabolic rate = how quickly and efficiently you use energy, even at rest).

While losing fat can seem complicated, read on for a very simple way to turn your metabolism towards burning fat.

I. DAILY FASTING

Only in the last couple of decades has food been so abundantly available. With modern humans’ ancestry dating back to 200,000 years ago, our current dietary habits represent 0.001% of that time. However, evolution doesn’t work on that tight of a timeline. 

What this means for us today is that not much has changed in the way that our bodies are accustomed to eating. So if we look at everything pre-Agricultural Revolution, there is little to suggest that our ancestors were eating every two to three hours. In fact, it was more common to go days without food than have frequent meals available.

And in the last 200,000+ years, the human body has developed an internal clock that works in 24 hour cycles, also known as the Circadian Rhythm. This cycle predicts things like our sleep quality, energy and hunger levels, and even fat burning and storage. If we understand this normal hormonal rhythm just a bit, we can “hack” it for fat loss by properly timing our eating and nutrition.

Upon eating a meal, the body breaks down foods into simpler components to be absorbed through the wall of the intestines and transferred into the blood stream. The body then decides where you need these nutrients the most. The highest priority is supplying and rationing energy for the brain. The body then looks to lean muscle mass to ensure your muscle glycogen is topped off (muscle glycogen is like gasoline, and the muscles act as the gas tank).

Once the brain is taken care of, and your muscles are topped off with energy (glycogen), the excess is converted and stored as fat (to hopefully be used as energy at a later point). However, if we STORE more often than we are USING fat, then we simply add more fat cells to accommodate.

Another way to think of this is continually overfilling the gas tank in our car. If cars were like the human body, they would manufacture its own reserve tank to store some fuel for those long miles you never end up driving. With this analogy, “getting fat” equates to constantly over-fueling your car only to drive it to work and back. The reserve tank gets bigger and bigger as we never give the car a chance to dip into its reserve fuel.

A simple and effective way to combat this, is to give your body a chance to use what you’ve stored. A couple of hours after eating a meal (once the digestion process has cooled off) we start burning fat. If we are constantly digesting, the fat-burning process never has a chance to really take off. Thus the problem occurs when we are constantly eating and always in a state of surplus. Here’s the good news: at rest and during low intensity exercise, we prefer to use fat as a fuel source. Fasting is a simple way to take advantage of this natural fat burning process.

Fasting implies that we pick a window of time (14-16 hours) in which we are not consuming calories (only water, coffee, or tea). Sixteen hours may sound like long time, however, it typically shifts our normal eating schedule just a couple of hours. Most who employ this technique choose to eat their first meal around 11am or noon and stop eating around 7-8 pm. (Optimally, breakfast would be eliminated, due to the propensity for storing fat in the morning which I will save for another blog post).

This gives you 16 hours of time to digest, break down fat, AND help you dip into your reserve fuel sources. The more you acclimate to fasting, the better your metabolism becomes at using fat for energy. Over time, this process can account for melting pounds of fat off of your frame, from simply getting out of your own way. 

During the adjustment phase (first week or so), the body is more resistant to using fat as energy and this can contribute to low energy. Rest assured that this feeling is temporary. Once past this phase, energy levels are reportedly higher and remain more consistent throughout the day.

To sum up, fat loss has just as much to do with TIMING of nutrients as it does the nutrients themselves. If you’d like to talk more in depth about ways to hack your current nutrition habits, drop us an e-mail: info@infinityithaca.com

For the Skimmers:

• Aim to lose FAT, not WEIGHT
• Significant fat loss only occurs when we’re not busy digesting
• Having frequent meals can reduce time spent burning fat
• Avoid calories in the AM
• Pick an 8-hour window of time to eat, and 16-hour window to fast

Client Spotlight: Han Park

At INFINITY ATHLETICS, we pride ourselves on working with clients to manage realistic goals and plans to attain them. Every client is actively involved in setting their goals and managing them. This means that each client has to put forth just as much effort as we do to see results. 

It’s for this reason that it is always inspiring to see clients surpass their original goals and reach further in every aspect of their life.

Han Park is a shining example of a client’s commitment to the process. Han Park is a full-time law student at Harvard, member of on-campus organizations, and an active client of Infinity Ithaca, all while maintaining a part-time job.

In January 2016, Han submitted a Consultation Request with the vision to look good for the summer while optimizing his health. Han had tried other outlets of fitness in the past and found that having a plan and the accountability to show up every day made it easier for him to see progress.

For the past 6 months, Han has made the investment in himself and in his training to see some amazing results.

                                                 25 lbs of body fat --> 9.5 lbs of body fat

When Han started training he was over 15% body fat, which in terms of body composition means he had 25 lbs of fat. It’s important to understand, that while this might sound like a lot, 15% is average. But Han made it clear he was looking to stand out.

Over the course of working through his training and nutrition program, he dropped to 6% body fat, which means from 25 lbs of fat to 9.5 lbs of fat.

Our hats go off to Han as he makes a transition from Cornell to Harvard, but knowing firsthand Han's commitment to making himself better, we have no doubts of his success.

If you'd like to know more about our health optimization program, please feel free to submit a consultation request to chat with us.

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How to Fix a Broken Diet

If you feel like your nutrition’s off track – but aren’t sure what to do about it – hopefully this information will give you something new to consider and try.

Remember:

·         First, remove red flags and nutrient deficiencies.

·         Control your calorie intake without counting calories.

·         Consider your body type and activity level.

·         Observe your progress carefully. Adjust your intake as needed.

·         Do all of this consistently and long-term first, before adding any new strategies.

Whether you’re a beginner and trying to get started in the right direction, or you’re experienced but still spinning your wheels, these steps – when applied in sequence – can make all the difference.