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Master Amino Acid Pattern (MAP) Decoded

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June 12, 2013

By: Kevin Guardado NSCA-CPT

Here at the Fitness Results Pro Shop we have a variety of different supplements, but when talking about dietary protein supplements, we carry the best product on the market. In our opinion, Master Amino Acid Pattern (MAP) is the highest quality protein supplement because its effectiveness has been proven by scientific research. This is a relatively new product and is largely unknown to a majority of trainers, clients and fitness enthusiasts. In this article, we’re going to discuss what it is, what it does, and how it can help your performance and recovery time in the gym.

MAP is a dietary protein supplement that was originally discovered after 23 years of research by the International Nutrition Research Center (INRC), who were looking for a treatment for malnourished babies. Each pill contains the molecules needed to build essential amino acids in your body. Essential amino acids are those that do not occur naturally in the body, but instead need to be consumed in the diet. Of the nine, eight essential amino acids are used in this product. These amino acids are used to build proteins, which are then used to repair muscles and organs. MAP provides a unique pattern of amino acids in a highly purified, free, crystalline form. Because of this highly purified form it can readily be absorbed by the body thus used more efficiently. According to the research, 99% of the amino acids in MAP are utilized in the body in as little as 23 minutes after consumption. Compared with other protein supplements and even high quality food sources, only a maximum of 50% of the amino acids are actually absorbed and utilized with a digestion time of 3-6 hours! MAP is 100% natural and does not contain any sodium, fat or sugar and contains only 0.04 calories per gram, almost calorie free! Clinical studies have proven that the use of MAP during physical activity can optimize Body Protein Synthesis (the process in which amino acids bind together to form specific proteins), optimize muscular strength, mass and endurance and provide an incredibly fast recovery after physical activity.

MAP has everything a good protein supplement should have and even more! This is a remarkably safe product; it has no contraindications or adverse reactions. If you’re looking to boost your performance in the gym, especially in your recovery (which leads to better performance), then we would highly recommend trying this product. Not only is it backed by science, but even users claim it is a phenomenal product and they notice how effective it truly is. Please stop by the Pro Shop for pricing and further details. If you would like more information regarding MAP, feel free to visit their website at www.masteraminoacidpattern.com

MAP

Fitness Results Upland, Group Training Facility Open for Business!!!

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By: Yvette Patterson

….And the wait is now over!  We are beyond excited to welcome you to our new Fitness Results group fitness facility that is now open for classes!  We will be offering; with more room, our popular Boot Camp classes as well as some new and exciting additions.  Our new classes will consist of Kangoo Power, TRX and Rip training plus bouldering on our awesome new rock wall!  There is no need to go anywhere else, Fitness Results now has something for everyone; any fitness level and age will benefit from our extensive programs.

Stop by and check out our new facility.  Free Kangoo Power classes are currently offered on Saturday mornings at 9 AM and Wednesday evenings at 7:30 PM.  Please check our website for the most up to date class times.  We look forward to show you around our brand new state of the art facility at Fitness Results Upland!

The Fitness Results Team!

Lance McCullough, Jill McAlpin, Rodney Harris, Errol Stump, and Erasmo Flores

Dumbbell Side Lateral Raises

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Dumbbell Side Lateral Raises

Start

DB side lats
Starting Position – Dumbbell Side Lateral Raises
  • Feet shoulder width apart, knees slightly flexed, trunk erect and stable (contract abs)
  • Hold Dumbbells at the side of your body, palms facing in
  • Elbows should be fully extended in the starting position
  • Variation: Arms slightly bent

Upward Movement

  • Raise both arms out to side of body to shoulder height
  • Keep elbows extended and wrists rigid
  • Variation. Arms slightly bent Focus on pulling the elbows up to shoulder height away from torso in line with your shoulder. Keep your forearms in the same plane as elbows with wrist straight 
  • Movement should be slow and controlled
  • Do not shrug the shoulders, back & neck straight and abdominals stable
DB side lat raises
Variation: Dumbbell Side Lateral Raises arms slightly bent
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Dumbbell Side Lateral Raises – Straight Arms

Downward Movement

  • Lower the DB’s slowly and under control
  • Do not bounce the DB on the thigh at the bottom
  • Keep the erect upper body posture and the knees slightly flexed, abdominals stable

Targeted Muscles:  Deltoid (Outer shoulder) 

[youtube=http://youtu.be/ADxSdedBMJ4]

Dumbbell Side Lateral Raises – Straight Arm

Exercise and Nutrition as Preventive Medicine

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What if you went to your doctor because you were not feeling very well and upon completion of a thorough examination, the doctor simply prescribes a healthy workout regimen and nutritious meal plan as your treatment? It seems as though this is going to become a more frequent occurrence for  preventative healthcare. As more and more individuals realize that they are not living very healthy lifestyles which could inevitably bring about diseases such as Type 2 Diabetes, they may also be realizing that some form of self treatment is not that difficult to implement. Does it really take a doctor to tell someone that they need to eat healthy foods and exercise in order to prevent sickness? Whether it does or not, that is what doctors are going to be doing as is explained in an LA Times article published on the 9th of January 2013 by Melissa Healy.

Basically, the article explains that those that are obese and/or at risk of developing Type 2 Diabetes will be “prescribed” the Diabetes Prevention Program. This program simply consists of a 12 week session in which a coach teaches the individuals to lose five to seven percent of their body weight, limit fat and caloric intake, track and control portion size and overall food intake, and ensure that they are getting at least 150 minutes of exercise each week.

Those that participated in and adhered to the aforementioned program were able to reach weight loss goals in approximately three months and were able to maintain a healthy weight for more than a year. The results were that they mitigated their risk of developing Type 2 Diabetes by 58 percent, as was published in the New England Journal of Medicine in 2002.

This article also touches on how the government might implement these practices in regard to  healthcare and insurance. For example, these programs for weight loss and lifestyle modification will be available to patients through their health insurance. So health insurance could essentially pay for your gym membership. The take-away from that would be that in utilizing these preventative techniques, the government will be preventing illness rather than treating it at a greater cost later on.

Nonetheless, we all need to eat healthy, nutrient rich, properly portioned meals. it is also very important that we exercise regularly. We don’t need to visit a doctor to figure that out. Visit your local gym and talk to a Personal Trainer. They can help you on your way to a much healthier lifestyle, not to mention diabetes prevention before it becomes a concern at all. There is a saying that goes like this: “If you do not make time for exercise now, you will have to make time for illness later!” Make time to live a healthy lifestyle NOW.

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Erasmo

Fitness Results

Is breakfast the most important meal of the day?

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They say that breakfast is the most important meal of the day, right? Well maybe so, maybe not. I guess it all depends on how you use it. According to an article published in Yahoo Sports on the 27th of December 2012, titled, “The Greatest Weight Loss Myth Ever Told,” we should be skipping breakfast in order to lose weight. The article states that the “greatest myth” is that breakfast IS the most important meal of the day and that we shouldn’t go without it.

The basic premise for this type of behavior is to decrease overall caloric intake. Well okay. Theoretically speaking a decrease in overall caloric intake should create a situation that induces weight loss. This seems rather logical if you ask me. However, in the article it explains the consideration of a study taken from Nutrition Journal in 2011 that provided evidence that of test subjects, the more calories that were consumed for breakfast, meant more calories consumed for the entire day. In comparison, with a smaller breakfast with fewer calories, or eating no breakfast at all, there was overall fewer calories consumed for the entire day.

So basically what the article concludes is that those individuals that desire to lose weight could or should consider reducing the size and/or calories in their breakfast meal. Keep in mind that this is only recommended as a simple adjustment to easily lose weight. Logical, right? The less calories consumed, the less possible fat storage.

Excellent! I highly recommend NOT skipping breakfast completely. Not eating is not a healthy way to lose weight. This will make you very hungry later on and increase the probability that you will over eat later on. Then when you do in fact fill yourself, the body remembers that it doesn’t like to feel hungry and since you are in the habit of skipping meals, why not store some fat for energy later.

The best way to tackle this concern without going hungry is to break those meals into smaller portions and eat more frequently. For example instead of having only breakfast, lunch, and dinner, break those meals down to their actual serving sizes first of all. When you do this you might think that you will probably still be hungry after eating. This may be because you are used to eating larger, less frequent meals until you are full. This needs to change. You are going to now have a healthy snack in between breakfast and lunch and then again between lunch and dinner. This continued consumption of much smaller portions of food with fewer calories throughout the day will keep your metabolism going because you are continually feeding your body. Therefore your body will not feel it needs to store fat because it is consuming and burning energy consistently. You can still reduce your overall caloric intake without going hungry or missing meals. To be honest with you, I am starving when I wake up. My body spent all night utilizing any nutrients from the prior day’s food consumption. The first thing on my mind when I wake up is FOOD! However, I exercise first then eat a healthy breakfast.

If you would like to know more about healthy ways to eat to lose weight, then you should look into the following article: “Eat to Boost Metabolism and All-Day Energy: Meal Planning Guide & Recipes.” This article provides an example of exactly what I described for breaking down and distributing meals for weight loss. But don’t take my word for it. I encourage you to try these methods for yourself and see what works best. I also encourage you to read the comments below the first article.

Fitness Results

Saturdays are the best! Especially when you can exercise for free!

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When ever you are able to get some exercise in, it is definitely something great! Weekends are a wonderful time to take a break from the busy work days of the week. One of the best things that you can do with your Saturday is to make sure that you get your exercise in. It is a more relaxing time to exercise because you are not on anyone’s timeline but your own. When you have a great place to go and great friends to exercise with, it makes it even better. 100_1375

Today at Fitness Results we had a wonderful time with our FREE fitness boot camps for the month of December! We had two classes this morning, one from 7 am – 8 am that provided a nice, early Saturday morning exercise session that got hearts pumping and muscles working. The second free session was from 8 am – 9 am which also made for an intense morning eye-opener! Not only did our boot-campers receive some excellent training to get their weekend started off right, but it was free of charge and will be the remaining Saturdays until the end of December.  100_1377

The boot-campers and fitness friends were introduced to the Kangoo Jumps in our first Kangoo Clinic. They were familiarized and exercised, and had a blast learning the Kangoo Jumps techniques and procedures. We cannot wait until we kick-off the classes! That is why we are offering our Kangoo Clinics also free of charge each Saturday for the remainder of December from 9 am – 10 am, to demonstrate how to use the rebound exercise shoes that we love so much. 100_1385

If you didn’t get to come this Saturday there are still two more free Saturdays in the month of December. Hope to see you there! Come to exercise and stay for the Kangoo Jumps familiarization! See you next Saturday! Same times, same place!

New Class Options

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Boot camp 10

Its time to be proactive and ward off those so called “Holiday Pounds” by staying active.  Fitness Results in Upland is ready to be your partner and lead you through this season weight gain free.  Want more than just to stay gain free, no problem we can even help you shed the extra 5 pounds you wrote down on your 2012 resolution list!

To help you get in shape beginning December 10, 2012 we will be offering more Group Fitness classes.  Members already attending Boot Camp who can’t adjust your schedule to the new times yet, no problem we will offer the 6:30 – 7:30 PM class for you till the end of the session.  The following class times will be available for Group Fitness Classes:

Morning:  Monday – Friday 5:30 – 6:30 AM and 10:30 – 11:30 AM

Evenings:  Monday – Friday 5:30 – 6:30 PM and 6:30 – 7:30 PM

Weekends:  Saturday 7:00 – 8:00 AM and 8:00 – 9:00 AM

We hope that this new schedule will  help you in attaining your fitness goals.  Please let us know how we can help you by calling 909.608.1780 to book a free consultation!

Happy Holidays!

Not so hungry after a strenuous workout… Got Milk?

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By: Yvette Patterson

Remember the quote “Milk, it does a body good!” now there is proof that even Chocolate Milk does a body good after a strenuous workout where your future performance depends on it!

As I put down this months issue of Fitness Magazine I noticed the back cover. On the back of the magazine there is a ad with Mirinda Carfrae Ironman World Champion with the caption:

“My AFTER: My training doesn’t stop when my workout ends. After a run, I refuel with lowfat chocolate milk for high-quality protein and what I need to help me stay toned. Because it’s not over until I say it is” – got chocolate milk?

This is not a new concept to me because my husband, who trains Jiu Jitsu, typically drinks chocolate milk after a workout to replenish and refuel. I did not put any real value on this post workout beverage.
After seeing this ad I decided to Google the validity of chocolate milk for post workout recovery. At Indiana University physiologist, Joel Stager Director of Human Performance laboratory in 2006 published his research in the “International Journal of Sport Nutrition and Exercise Metabolism.” The study was conducted by Stager taking chocolate milk into the controlled setting of his IU laboratory and tested its effect on cyclists. Chocolate Milk performed as well as Gatorade and almost twice as well as another sports recover drink, Endurox. http://www.indiana.edu/~rcapub/v29n1/milk.shtml
I also found more about Chocolate Milk from Fitness Magazines website http://www.fitnessmagazine.com/recipes/healthy-eating/superfoods/chocolate-milk-after-workout/ this article elaborated on the details. They state that Chocolate Milk has double the carbohydrate and protein content than plain milk or other sports drinks. Milk has high water content so it helps replace fluid loss and helps hydrate the body. Chocolate milk is better than just drinking water because it provides carbohydrate replenishment to your muscles – its something they can metabolize. Other benefits from drinking milk are calcium, a little sodium and sugar that all help athletes retain water and regain energy. This article also encouraged you to assess your workout level first. Chocolate milk is best used after “sports which stress high endurance levels and constant, sustained movement.”
So I guess there is something to chugging a glass of cold chocolate milk after an intense work out. What do you think about this, are your workouts strenuous enough to add a cold glass of chocolate milk to your recovery?

Home Work Out Routine

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For those of you that can’t or don’t like going to the gym, here’s a work out plan for you. The work out plan below is designed for you to do in the comfort of your own home. Now you can get in shape, stay fit, and exercise without even leaving your house.

All you need for this work out routine is a pair of dumb bells and a flat bench. However, if you don’t have either of these, a great alternative would be something in your house that you could use instead. For example, instead of dumbbells… grab a can of soup or a bag of rice. If you don’t have a flat bench, you can lie on your coffee table or just lie on the floor.

Exercises

If you have a fully blown home gym, you will have more options with regards to the exercises you perform. However, if you don’t, there are still many exercises you can perform, either by modifying the exercise slightly, or by using assistance from a bench, exercise ball, wall or other object. If you’re serious about your home workouts, you really need at least some basic fitness equipment.

Note that if your aim is for strength or muscle size, you really need a full set of weights so that you can progressively increase your weights over time.

Where there are more than 3 exercises, choose 2 or 3 for each muscle group that you’re exercising that day. Every now and then, for some variation, swap one exercise for another. Variation is great in any workout routine.

Abs

Chest

  • Wide Arm Press Ups – 3 sets of 20
  • Bench Press – 3 sets of 12 (requires dumbbells and a bench)
  • Incline Bench Press – 3 sets of 12 (requires dumbbells and a bench)
  • Dumbbell Flyes – 3 sets of 12 (requires dumbbells and a bench)

Shoulders

These exercises require weights. If you don’t have any weights, don’t worry because you will actually get a pretty good shoulder workout when you do the chest exercises – especially the press ups.

Biceps

Triceps

  • Tricep Bench Dips – 3 sets of 12
  • Parallel Bar Dips – 3 sets of 12 (requires parallel bar or similar)
  • Narrow Arm Press Ups or, if you have a bench and barbell, Close Grip Bench Presses – 3 sets of 12
  • Dumbell Triceps Extensions – 3 sets of 12 (requires dumbbell)

Legs

Lunges and squats are also great for the buttocks.

  • Lunges – 3 sets of 12 (you can do these holding dumbells at your sides if you wish)
  • Squats – 3 sets of 12 (squats are normally performed with a barbell on your back but you can do these holding dumbbells at your sides – “dumbbell squats”)
  • Front Leg Raises – 3 sets of 12 (if you find these too easy try using ankle weights)
  • Calf Raises – 3 sets of 12

Note: If your aim is for strength or muscle size, decrease the reps to between 6 – 8 (except for the Ab exercises – keep them the same, but add resistance).

This workout routine was taken by Great-workout.Com

Kiss those “Senior Moments” goodbye.

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Aerobic exercise improves memory in older adults

Are you getting older and can’t remember the little things in life like where you left your keys or what you had for dinner the night before? Good news…  Did you know that a moderate amount of exercise actually stimulates part of the brain that is connected with memory retention? This can help you improve your mental thought process and decrease the amount of those “Senior Moments” and make them become few and far between!

Check out this great article from All Headline News.

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