Stair Climbing for Rapid Fat Loss?

How often do you take the stairs? Did you know that stair climbing is one of the safest, most effective ways to make fitness gains and burn fat fast?

Stair Climbing is one of the safest, most effective workouts available for urban dwellers.

If I ever move into a high rise building, I would probably stair climb almost every day because it’s that sustainable. When I stair climb with my clients in various buildings, I end up burning more fat from my own body than what I even expected. My cardiovascular system made some serious improvements when I started to incorporate stair climbing into my life and now I am a strong advocate for stair climbing.

Climb up the stairs, take the elevator down.

One of the reasons that stair climbing up a building is so sustainable is that it’s very unlikely that you’ll experience any soreness from the activity since there is little-to-no eccentric portion of movement. It’s different if you have to go outside and return down the stairs because the downhill part is often what gets your calves and knees a bit more sore (tear down of muscles and other tissue). Of course you’ll get a lot of benefits from stairs outside, but there is just something unique about being able to climb a tall building and take the elevator down. You’ll recover way faster and it won’t impede other activities or training goals. Lots of benefit without the soreness.

Throwback to my first Big Climb

Disease prevention.

Because stair climbing is SO good for the heart and because there are many WELL KNOWN benefits of moderate-high intensity exercise, there is a good chance that regular stair climbing can help with healthy aging and longevity. If you’ve followed me for a while, you know that I’m not just passionate about fitness, I also care deeply about disease prevention and healthy aging. I’ve met too many people and I’ve had too many people in my life who have suffered through illness, sickness, and disease and I don’t believe it’s their fault — I do believe that we can do something about it though!

Give your body a reason to keep going.

As I mentioned earlier, I have many other motivations to take care of myself aside from “looking the part” for my career as a fitness professional. First of, I’ve experienced moments in my life when my body has let me down and caused me great distress along with emotional pain. Secondly, I have worked with people who have experienced all different types of ailments that I realized there’s no point trying to prevent one disease; you need to make effort to prevent ALL disease. The funny thing is that when you live a lifestyle that is truly about disease prevention, you end up feeling better about yourself AND burning more potentially harmful fat off of your body.

My very first Big Climb team

It’s okay to run out of excuses.

I am constantly fighting my own desire for comfort in order to make forward progress. My own meaning of purpose in life and my value to other people manifests from the knowledge and experience that I have and also my relatability — I struggle too. When I look at my experiences, I’ve noticed that in times when I am experiencing the most pain and discomfort are the times that I have made the most growth. I truly believe in disease prevention and I truly believe in the cure. It’s not just about personality responsibility, folks. We’re all in this together.

If my mission has moved you, consider contributing to my Big Climb 2018 fight to cure Leukemia and Lymphoma.

Click to give your support.

Dre Fitness is back. My readership of the blog has grown even though I haven’t been as active lately tells me that people appreciate the content that I create. I can only imagine how many people I can reach if I just stay consistent with content creation while continuing to be as authentic and genuine as I can be. Stay tuned for more!

 

 

Cue CrossFit Seattle: Grand Opening 2017 Pioneer Square Fat Loss Workout

Cue CrossFit opens new CrossFit location by Century Link field in Seattle.

If you live or work in Pioneer Square, near Sodo, or the International District in Seattle, you now have a new option for high intensity workouts. Cue CrossFit just opened and of course Dre Fitness had to be there since we just love events that are fitness related.

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Cue CrossFit Seattle Grand Opening which is by CenturyLink field.

You can meet a lot of good people and strengthen friendships with existing people.

I love going to fitness events because I get to hang out — doing healthy activities — with friends, professional contacts, and with people I’ve never met before.

Fitness is about community.

When it comes down to it, as long as the workout is high enough intensity and safe, it really doesn’t matter what style of workout it is. Ultimately, group fitness gyms like CrossFit, Orangetheory, or growing gyms like Accelerate Seattle are all about community. We workout together, sweat together, and through the process, we become stronger together.

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Cue CrossFit Seattle WOD with my friends Brandon H., Brandon S, Katie, and more. Goblet Kettlebell Squats.

You can come up with new exercises or new ways to program an exercise, but ultimately if you’re not squatting, you’re just not allotting your time well. All good fitness programs will prescribe squats for you. All good fitness programs will work your muscles with exercises that promote strength and muscular balance. All good fitness programs will be prescribed by legitimate, motivational coaches.

Building community in Seattle.

People often ask me if I will ever make the leap to be the owner of my own gym. While I respect those who take the risk to open their own gyms, at this point I am going for the blogger, vlogger, and influencer route. I realize that there is only one of me and that I can produce content that is useful to many people as long as I stay dedicated and authentic to myself and my followers.

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I teased Brandon S. during the video only because I have great respect for his work!

Fitness is about more than a brand name.

Even though competition can be ruthless in the fitness industry, it is still an industry that is highly rewarding. I have more and more friends who are passionate about fitness but are stuck in office jobs that they simply have no love for. For that reason, I feel blessed to be part of a fitness lifestyle in which I can fully support myself here in Seattle and Capitol Hill to be specific.

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Fitness is love, need I say more?

Train hard, and use nutrition to recover your body.

Regardless of the workout, it’s all about nutrition and sleep in order to promote recovery. Excuse my language, but any jackass can go and do a hard workout. However, the person who eats wild Alaskan salmon with kale and avocado will have FARRRR superior results than the person who goes and drinks their gains away with alcohol and Dick’s burgers. It’s been my experience that people who eat Dick’s end up smelling like Dick’s too.

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Darsenio can jump this high. Thanks to nutrition!

Antioxidants, protein, vitamins, minerals, phytonutrients, fiber, probiotics, and other nutrients are 100% crucial to all fitness, athletic, bodybuilding, and health related goals. If you care for yourself, eat your damn vegetables!

Subscribe to my YouTube channel, Follow the DreFitness.com Blog and stay tuned for more.

Thanks for reading. Even though we’re in the early process of launching our YouTube, I guarantee we will have growth. I have too much passion for the fitness and too many friends who are willing to help out that it will be impossible to fail. All we have to do is stay consistent and get the message out there.

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It’s all about who you know, anyway.

How can I give you value? Reach out to me for inquiries, comments, or suggestions. Once again, thank you so much for reading!

Why is Recovery more important than workouts for Fat Loss?

Power up your workouts 

Many people will reach a fat-loss plateau if their workouts have no progression. You need progressive resistance techniques. You must strive to do more physical work in a shorter time period.

The body always seeks to adapt, therefore the work is never truly done.

Kneeling Pallof Press

Challenge in new ways, kneeling cable pallof press for core strength and stability

Always strive for more, while understanding that recovery is even more important than your workouts.

You will burn more fat outside of a workout 

By focusing on recovery, you will burn more fat in the day than you could ever burn during a one hour workout session. Here are some practical recovery trips:

RECOVERY TIPS

  • Consume lean protein and ideally a nutrient dense carbohydrate within 0-60 minutes post-workout
    • example: eggs/beans, chicken/rice, protein powder/designer carbohydrate, etc
  • Move around and stay active
    • stretches (especially dynamic stretches), bodyweight squats and hip bridges, going for a brisk walk, outdoor activities, jumps/leaps or sports
  • Consume lean protein at every meal 
    • feed the lean, simple as that
  • Prioritize sleep
    • examples: drink relaxing tea after dinner, minimize exposure to light in the hours before bed, try a melatonin if you are forced into a different sleep schedule (such as shift work), naps
  • Hydrate with water 
  • Eat living food with active cultures and live probiotic bacteria
    • You want to support the symbiotic colonies that make your digestion even possible.
    • Having a healthy gut ecosystem affects all things human (from the smell of your feet, reproductive health, and even whether you’re more likely to burn additional fat)
    • Other option is eating pre-biotic (food that is pre-curser to the natural bacteria present from birth). Examples: ginger, banana, onions etc
  • REMEMBER: Muscle groups can take between 12-36 hours to recover and a big part depends on your lifestyle factors

I would always kick your butt in a workout and leave you destroyed, but unless the recovery is a priority for you then we have to possibly limit the intensity of your workouts.

Bonus: things that hurt recovery

  1. Alcohol
  2. No sleep
  3. Stress

If fat burn is your priority, avoid those and deal with it.

Thanks for reading people, stay tuned..

Take Care for fitness and fat loss

Do you take good care of yourself?

Well you either do you or don’t. Because actions are more valuable than words.

Some tips for self-care include:
  1. Live Healthy, eat healthy foods, get enough sleep, exercise regularly, and avoid drugs and alcohol.
  2. Practice good hygiene.
  3. See friends to build your sense of belonging.
  4. Try to do something you enjoy every day.

This is where the performance goals in fitness play in

If you truly want to get the leanest body you’ve ever had, you have to get better. Stronger perhaps, faster, or more skilled. Muscular endurance and recovery time.

Med ball push up

Med ball push up

You force the body to change. Becoming faster or more skilled at controlling heavy resistance are key to training the body properly. Progression is everything.

We could all do a little better

It’s good to have support around you. Celebrate healthy attitudes and reward the pursuit of fitness for life, longevity, and anything you’ve ever worked for.

Recovery activities will help you do more sooner

How does one manage the stress of life? I think about the meaning of it, what the message represents. When in doubt, exercise self-care.

Strength, power, and endurance gains for fat loss and fitness lifestyle

The key is progression

Progressive resistance is the foundation of effective training. We must endure heavier forces. This is how we turn on the metabolic super fat burning furnace!

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Strength training with progressive resistance boosts hormones

Lots of people want more and fitness is part of the solution. Healthy people should do 3-4 times per week of moderate to high intensity exercise. Focused people may work out all the time.

Some things you can do everyday

Some things you can do everyday

Examples of progressive resistance

1. Going heavier on exercise than ever before

2. Doing more reps with your previous personal record weight than before

3. Running forward at faster speeds than ever before whether on the treadmill our outside

4. Run the same speed and at a higher incline than ever before

5. Do any of the above and repeat three times

Rest and recover

Lean proteins and antioxidants with high fiber and water consumption.

Holding the plank position strengthens the core along with muscles even the calves  get stronger and may help prevent shin splints

Holding the plank position strengthens the core along with muscles even the calves get stronger and may help prevent shin splints

Get lean with performance goals

Become STRONGER.

Stay tuned…