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How To Spot Reduce Fat

8/9/2018

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I want to workout and get my arms tighter!  Let’s work on the abs so I can lose this belly!  What are some exercises to make my legs skinnier?  


These are comments and questions I get on a weekly basis and although the industry (magazines, celebrities, shows) will tell you ways to “tighten” a specific body part--because after all that is what sells--- the physiology of fat loss doesn’t work that way.  We can’t “spot reduce” fat in certain areas of the body.  


I wish it were that simple, but the truth is that everyone is genetically predisposed to storing fat in certain areas.  

But hang tight, I’ll share what does work in a bit.


We usually lose the first layers of fat from the place it was last stored….so if when you gain weight, the first place it goes is your belly, then it most likely will be the last place that fat loss will occur.


While research has shown that training a specific muscle results in increased levels of blood flow and lipolysis (breakdown of fat cells for energy) in the specific area, it’s not large enough quantity to make a significant difference.


Fat loss occurs in a whole body fashion.  You create the proper internal weight loss environment (a calorie deficit) and your body reduces all over the body (order based on genetics) with certain areas reducing faster than others.


Working out a specific muscle will burn calories and will help develop the muscle, but the fat layer on top of the muscle can only be significantly shed off with the proper diet.


Sorry to break it to you, but doing endless amounts of crunches will not give you that summer flat stomach that you may be after.  


Another misconception that some women have when lifting weights is that they’ll get bigger.  Some of them are sternly convinced that whenever they do certain exercises (ie: squats) their legs get bigger...so they shy away from heavy weights and only do cardio...leading to some muscle loss and not truly addressing the root cause.   


Going back to that fat layer on top of the muscle idea, the reason some women feel like they are getting “bigger” around certain areas after adding weight training is because the muscles are getting developed, but the fat layer has not been addressed via proper diet.  The developed muscle pushes out the fat layer, giving it that “bigger” visual.  In addition, whenever you start a strength training program, the muscles tends to hold on to water which is used for both protection and repair. 


Now to be fair, genetics once again plays a role in how much muscle you can truly gain, and some women do indeed gain faster than others, but most often than not, it’s the fat layer effect that gives that “bigger look” to the muscle.


So how to train in order to maximize overall leanness?




1.) Accept the fact that genetics plays a role in the shape of your body.  And please don’t tell me you have fat genes and that’s why you can’t lose weight!  With the right discipline and protocol, you CAN become leaner and stronger.  



2.) Establish a Healthy, Balanced Diet.  Focus on adding lean meats, lots of veggies and some fruits (preferably the high fiber ones with skin), plenty of healthy fats (nuts, olive oil) and complex carbohydrates.  Don’t shy away from carbs, it always backfires.  Besides, both your brain and muscles need lots of (healthy) carbohydrates.   Aim to reduce sugar and alcohol consumption (the two main offenders in weight gain).



3.) Focus on Compound Exercises.  These are exercises that utilize more than one joint in the body.  Examples include squats, deadlifts, pushups, pull-ups, lunges and step ups. Cardio includes running, rowing, biking, skiing and swimming.    

You get a bigger bang for your buck by engaging several muscle groups during a certain move.  That's why we focus primarily on those types of exercises during the K-Fit HIIT workouts. 




4.) Add interval training. There is a reason why celebrity trainers use this method of training to get their Hollywood clients ready for camera.  It works and it works quickly.  Interval training helps accelerate fat loss by burning more calories during an exercise session.  Don’t forget to make smart decisions in the kitchen afterwards in order to reap the ultimate rewards.


Strategize correctly, but keep it simple. Create motivation by creating momentum in your fitness program.   Start with a walk.  Make some healthier choices when eating.  Start inching your way towards the weights section and add some interval training to your life.  



Let me know your questions!



Committed to your health,
Kendrick Ribeiro, MS, CSCS
Studio K-Fit 



PS-- If you're ready to take your fitness to the next level and would like to try a super effective, low impact, interval training program, contact us for your FREE trial of our K-Fit HIIT workout.

PPS- If you'd like to receive a free copy of the K-Fit nutrition guide (below) to help you start eating cleaner, just shoot us an email and we'll send it right over.


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    Yes, I Would Like a Free Copy of the Nutrition Guide. 

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6 Ways HIIT Workouts Transform Your Body

8/2/2018

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In the past couple decades or so, many forms of fitness programs have come along in high hopes of winning your approval and convincing you that they have the secret sauce to your weight loss and toning up goals.  Everything from the heart rate based “fat zone” to heavy lifting to bar workouts that promise participants a dancer’s body if they just struggle through 800 mini reps of squats, lunges and eye winking.


As a trainer and an avid student of exercise physiology and psychology, I feel it’s my duty to share the facts (aka-science) while also sharing what is the very best form of exercise to improve overall health.


First off, if you’re sedentary and haven’t done anything for a while, almost any kind of workout (even walking) will do the trick and help you lose weight (assuming diet is on par).


Yet, if you’re already somewhat active, the science still points to High Intensity Interval Training (HIIT) as the very best way to get in shape, and there are tons of research backing this up.  


The most intriguing ones I think are the studies highlighting the effects it has on brain cell regeneration.  


The design of the K-Fit HIIT workout is derived from years of personal experience with clients and a heavy dose of reading and researching the best ways to get in shape, not only from a physical standpoint, but also mentally and emotionally.   

It’s different than the traditional HIIT workouts because it includes low impact exercises (rowers and bikes) as opposed to the traditional high impact running/sprinting, box jumps and jerks.

It’s a style of interval training that does wonders to the body. 


Let’s look at 6 ways HIIT workouts are the very best way to get in shape:

1.) HIIT workouts trigger the 3 major energy systems in the body. The more energy systems activated during a session, the more calories are used up.  It also improves cardiovascular health faster than any other workout.  


2.) Happy Mind.  Because high intensity workouts are stressful on the body, it creates this negative feedback loop where your brain releases a plethora of hormones (which includes endorphins, serotonin and norepinephrine) to offset the stress set forth by the workout.  Those are the same hormones that keep you high and happy.  Due to their powerful affects, even big pharma companies have developed anti-depressant pills that target the activation of these neurotransmitters.  I understand it’s not always possible, but when it is, focus on setting up an exercise routine as your first way of fighting depression and anxiety.  It’s a much cheaper form of therapy =)


3.) Brain Health. Exercise stimulates the brain plasticity by stimulating growth of new connections between cells in a wide array of important cortical areas of the brain. Recent research from UCLA demonstrated that exercise increased growth factors in the brain—making it easier for the brain to grow new neuronal connections.  Studies also show a decrease in the development of dementia and alzheimers.


4.) HIIT improves sleep and reduces stress. It can strengthen circadian rhythms, promoting daytime alertness and helping bring on sleepiness at night.  Early morning and afternoon exercise may also help reset the sleep wake cycle by raising body temperature slightly, then allowing it to drop and trigger sleepiness a few hours later.


5.) HIIT training has been shown to stimulate the production of human growth hormone (HGH).  HGH slows down aging by increasing exercise capacity, increasing bone density, increasing muscle mass, and decreasing body fat.



6.) After-burn.  HIIT workouts activate the EPOC effect.  EPOC (Excess Post Oxygen Consumption) is a measurably increased rate of oxygen intake following strenuous activity intended to erase the body's "oxygen deficit."  It’s basically the after-burn effect, which helps you burn more calories after the workout is over.  It's one of the best ways to keep the metabolism fired up all day long.  



Finally, many HIIT workouts can be done in a very short amount of time, even if you only have 5 minutes.  

In the past 6 years, nothing compares to the results our clients get when doing HIIT style workouts.  We are such big believers in this method of training that we completely eliminated any other class type and decided to focus solemnly on our signature class:   K-Fit HIIT at Studio K-Fit . 

The results are amazing.  From weight loss to better sleep to improved overall cardio and strength, some of our members have coined it: "the multivitamin of workouts."  

Walking with bouts of fast “speed walking” or hill climbs also counts...so just because you can’t make it to the studio doesn’t mean you shouldn't implement some form of interval training into your workouts.


Regardless of your exercise of choice, remember that the key way to get in shape is by combining consistent exercise with a clean diet.   Below is our Lifestyle Nutrition Guide along with the K-Fit Interval set that you can do on your own.   Just let us know where to email it to and it's yours. 

If you're ready to commit to a regular exercise program, we would love to invite you over to the studio to try the K-Fit HIIT workout for a complimentary week with no strings attached. 

Keep training smart! 

Committed to your health,

Kendrick Ribeiro, MS, CSCS
Founder- Studio K-Fit 

Yes, Please Send Me The Lifestyle Nutrition Guide And The K-Fit Interval Set That I Can Do On My Own. 

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    Kendrick Ribeiro, MBA, MS, CSCS

    Knowledge is only potential power, until you act on it.  Our hope is that this blog gives you the inspiration needed to create healthier habits, and steer you in the direction of developing the best version of yourself.

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