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Progressive Resistance and the importance for Fat Loss and Results

The science of exercise suggests that Progressive Resistance is key to strength and progress

I’ll add that progressive resistance is also how you’ll end up burning more fat.

Rach Row

Progressive resistance on the WaterRower would be to achieve faster times than your previous best

Why is progressive resistance important for me?

By progressively…

  • Using heavier weights than before
  • Doing more work in less time (decreasing rest intervals)
  • Increasing volume (doing more sets)
  • Adding reps (example, if you did 8 reps of chest press and failed at 9 reps, then on a future workout, you achieve 9 reps then it counts as progress)
  • Running faster on the treadmill (which means higher intensity)
  • Greater incline at various speeds on the treadmill (akin to “going heavier” and will help develop the glutes and legs)

… then you will get more results.

Achieve more

All that fitness success comes down to the similar principles as other domains for advancement and progress. If you keep doing the same thing, then you will keep looking and feeling the same way.

May you achieve together

May you achieve together

So make fat loss progress by using the exercise science techniques of progressive resistance. There’s something for everyone here. You don’t always have to go heavier, you can also go faster. Get it!!

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In Response to Criticism of the Orangetheory Orange Bike Campaign

You may have driven, walked, or bused around Seattle and seen the orange bikes before

This campaign was not unique to Seattle as it has happened all over the country and even in Canada as well. Many communities would describe the orange bikes as nothing more than curious which is why the campaign continue to spur interest all over. Yet we heard from many people who were not too fond of the orange bikes.

Seen it

Curious

Orange bikes vs. launching your career

At the time, the orange bikes were just another bright orange marketing tool to get people asking about Orangetheory. The goal is that everybody knows about Orangetheory. More and more people in Seattle have learned about the benefits of Orangetheory and our awesome local team.

Fleet Feet Seattle Capitol Hill running store, so we did a run together and it was enjoyable

Fleet Feet Seattle Capitol Hill running store, so we did a run together and it was enjoyable

We had other tools as well. It’s not that I claim pride in the fact, but wearing orange spandex was quite a comfortable running suit in the fall and winter of the previous year. So anyway, we had many more tools than the Orange bikes, but it was the orange bikes that caused the most intense response.

The franchise felt like, and still does feel like a local team

We were all over Seattle on foot, bike, rower and orange wrapped Volkswagen. We were on the ground everyday before the studios even existed. There we were, forming our identity, finding out who had the character to add value under the toughest of circumstances. We were on the streets everyday. To us, the marketing campaign was about helping to launch our careers in our desired field in the most growing city in America.

Before we had a studio, we had OT Fit Club. We hit the pavement, and we persisted

Before we had a studio, we had OT Fit Club. We hit the pavement, and we persisted

I had just come from working at an athletic club in Tacoma, and instead of being in a cozy gym talking to all kinds of current guests and customers… now I was on the streets of Seattle wearing four layers on the bottom and adopting ear warmers in an effort to invite you to become a Founding Member of our first-to-market franchise.

We should honor everybody involved

I appreciate the criticism of the orange bike campaign as it helped me understand the raw passion and spirit of Seattle. We must fight for our cause. That’s something I always felt about being a man is having a cause and standing behind it no matter what. Apply passion to your vision and execute daily.

Because excitement about fitness is what I have for the world. This is how I connect with people and this is what draws me to go beyond barriers and explore the uncomfortable zones of life. My fitness takes me forward and I’m bringing as many of you along with me as I can.

Let's go

Let’s go

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Set goals on achievements, not outcomes, for lasting results in fitness and Fat Loss

What is it more important to look a certain way or to feel a certain way?

The reality is that we can only do so much about our looks, but we can do so much more with our minds. I fully support the desire to reduce body fat to healthier levels. Meanwhile we should focus on daily accomplishments that take us to a better place in mind and in body.

This guy inspired me, he said, "Successful people do what they have to do whether they feel like it or not." as he works towards his goals

This guy inspired me, he said, “Successful people do what they have to do whether they feel like it or not.” as he works towards his goals

Achievement: “a thing done successfully, typically by effort, courage, or skill.” vs. Outcome: “the way a thing turns out; a consequence.”

The risky course is to focus on the outcome. Because some outcomes are ultimately out of your control and that’s just the way the world works. Sometimes you over-think the outcome, and then you don’t even start because of the anxiety or fear of failing. Fortunately, there are alternative ways to approach the goal of fat loss.

Achieve, you must

Achieve, you must

Achievement. Our greatest achievements are those that take us further or more powerfully than the day before. We can live day to day by seeking achievements, thereby altering the course of our lives and helping us burn the fat in more sustainable terms.

Fat loss tip for runners: By making progression in your speed and power, you’ll be able to obliterate more calories from muscles doing their natural function. If you run 8.0 mph at 1% incline for 90 seconds, then the next session go for 8.0 at 3% incline for 90 seconds, then after recovering do another session where you go 8.0 at 5% incline for 90 seconds. To continue the progression, perform 9.0 mph at 1% incline, then continue up the incline ladder each additional session (3%, then 5% for 90 seconds…).

Model pretending to set up for a run

Model pretending to set up for a run

 

Progressive resistance in speed or work against gravity is a proven successful formula.

Focus on performance goals for long term success in fitness.

Performance goals before aesthetic goals. Health goals before weight loss goals. Achievements take you further because you achieve more.

Everybody has potential for strength in some manner. Upper body strength maybe, perhaps lower body strength. Maybe it’s mental strength. Strength comes from overcoming barriers and achieving more than what you were capable of yesterday.

Good luck stay tuned for more local content as well

 

 

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Hundreds of Citizens await Orangetheory Fitness Seattle Lower Queen Anne Studio Grand Opening

Orangetheory Fitness in Seattle, Lower Queen Anne will soon open its doors to an expanding fitness community

Let’s just be straight up about this. People have waited a long time to begin working out and exercising at OTF in LQA. We began promoting the studio in late 2013 by going to all these different neighborhoods like Fremont, Downtown, and of course Lower Queen Anne. We wore the OrangeMan costume all around and spread awareness of our brand.

obstacles

Despite the wait, Lower Queen Anne will open day one with several hundred members who will be actively booking and attending classes.

Our staff is excited to connect with new and existing members in Lower Queen Anne

Because of the heart rate system, motivational trainers and music, you will be guaranteed to improve your fitness within weeks. I’ve been actively taking OTF classes from my coaches and colleagues and definitely notice myself leaning out as a result of these classes. OTF is not for everybody, but it would suit fitness goals of about 90% of people whether you attend once, twice, or even four+ times per week.

Founding members and founding staff

We’ve been through many challenges in the process of launching this fitness product first to market in Seattle. As a result, our staff is not only extremely appreciative of the opportunity to have careers in our desired field, we also have used teamwork to keep moving forward. Not everyone was cut out for the journey.

ayearfromnow

 

Is it worth the value?

You may think I am biased being the Head Trainer at the Capitol Hill studio and perhaps I am. However, the fat loss results from OTF workouts are superior to the majority of personal training 1-on-1 sessions around the country. If you are a relatively healthy individual looking to improve muscle tone and burn fat, improve endurance and confidence, then you would end up saving hundreds of dollars per month by doing group workouts.

orangemananddarthvader

OrangeMan is taking over

 

Orangetheory is revolutionizing the fitness industry

There are brilliant minds all over the country looking to learn the lessons from OTF to create their own brands. Fitness trends will forever be evolving. For example, Jack LaLane is not immortal though his contributions to fitness have been immortalized. Orangetheory has taken it to the next level and is the best affordable group personal training anywhere around.

OTF has impacted my life

The most rewarding part of my job is being in daily contact with hundreds of people from Seattle who attend our fitness classes. I get to make connections with people coming from all industries — which is quite a pleasure in the booming economic climate of Seattle. At OTF, there is no such Seattle freeze. Maybe you won’t connect with me in a manner more than attending a fitness class, but you certainly will find people who’s presence inspires, motivates, and guides you to improving fitness and to maintain quality of life for years to come.

surroundyourselfwithgoodppl

Fitness is anti-aging

Study after study reveals the plethora of mechanisms in which improving muscular strength, endurance and cardiovascular health reduces the age of cells inside our bodies. That’s why Seattle is a beautiful place. We stay young by exposing ourselves to uncomfortable conditions such as intense exercise and cloudy weather (which probably protects our skin anyway). If we all focused more time (which is the greatest value) on improving fitness, then we will manifest health and fulfillment in other areas of life.

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How do you Maximize High Intensity Training for Accelerated fat loss?

Use heavy weights

Of course heavy is relative to the levels of your capabilities. Lifting technique improvements can certainly make for a safer and more powerful exercise. Progressive resistance is fundamental to strength training philosophy.

Body-weight can be heavy enough especially if you perform the reps as fast as you can

Body weight can be heavy enough if you perform the reps as fast as you can or get more work done in a shorter period of time than your last workout (aim for progress)

Training the mind to train the muscle and burn fat

Why do some people not go nearly as heavy as they can? Perhaps to play it safe and I understand that. More vulnerable populations (like if you’ve had shoulder surgeries) will have to watch it especially. That being said, the healthy workout population should consider this…

Lower the size of fat cells, while increasing the density of muscle cells

Lower the size of fat cells, while increasing the density of muscle cells

Maybe people don’t go heavy because they don’t want to bulk up. I’ll say that some people are more prone than others in this bulking regard. Most often it is the opposite — once people train heavier, they get lowered body fat and denser. It’s likely due to the reduced reps and volume.

Central Nervous System for fitness, cognitive function and mobility

We train movement patterns at Orangetheory Fitness in Seattle. For example, a common exercise is the squat and goblet squats with a weight do make the booty go good.

Goblet Squat keep your core tight and drive through heels

Goblet Squat keep your core tight and drive through heels

The heavier we go relative to our overall 100% max is similar to doing a push pace at 84% or higher on the treadmills. In other words, by increasing the intensity there are many ways that the exercise recovery will produce beneficial body adaptations.

So next time you select a training weight, think about what is 80% of what your overall maximum capability would be and go from there.

Squeeze the weight

You will activate more nervous system pathways by squeezing the weight and focusing on full body tension during every multi-joint exercise.

Stay tuned…

 

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