Bulletins

    Workout of the Month (WOTM) - The Town Square 10

   Take a PUMP Barbell to the RPM Town Square

 Complete 1side of Walking Lunges / Run 1lap
   Complete 1side of Walking Lunges / Run 2laps
   Complete 1side of Walking Lunges / Run 3laps

I can see you know where this is going.....Continue until:

Complete 1side of Walking Lunges / Run 10laps

     A study by Billsborough (2001) concluded that at 8km/hr the Ground Reaction Forces (GRF) whcih are the forces going through your foot as your make contact with the ground were less than if you jog at 8km/hr and that you burn the same amount of fat, making fast walking the exercise of choice for low im...pact fat burning.

     If you are looking to make sure you have enough calories for training and to assist your weight loss efforts, then try this little formula -
Carbohydrate (CHO) - 4 - 5grams per kg of Lean Body Weight*(LBW)
Protein(PRO) - 1.2 - 1.5g x LBW*
Fat - 20% of your Total Calories

Teres Major
Other Names -
Lats little helper.
Movement Analysis - Shoulder Extension.
...Internal Rotation of the Humerous.
Adduction of the Humerous (Upper Arm).

     If FAT LOSS is your goal....and time is of the essence, then Weight train first and then do your cardio training second. Due to Glycogen (Stored Carbohydrate) depletion in your weight training session, your body has to go to your fat stores for energy during your cardio workout, resulting in greater fat loss.

- INTERNAL PROMOTION OF THE MONTH -

Refer a member to become a Charter Life Member and you and your friend get a pass to Khoi Nok island.

 Valid for the month of OCTOBER ONLY!!