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Adrenaline Abs 6.0: The Method

At Fukumoto Fitness, we like to show you WHY we’re doing something as more and more of you become interested in how your body works and how we can use this information to get results and have more fun!

If you don’t understand it all, that’s ok! We just want to give you an idea of what to expect if you are interested.

ADRENALINE ABS 6.0 (This is the 6th year of evolution of this program!)


Part I- ADRENALINE

IMG_8018What is adrenaline? Adrenaline is a specific hormone that belongs in the general category of hormones called catecholamines.

Catecholamines are basically your “fight or flight” hormones that get released into your blood stream in response to large stressors like being chased by clowns, bungee jumping, walking into the MTS Centre with a Toronto Maple Leafs jersey on instead of a Winnipeg Jets jersey (cough cough), or during very intense exercise or activities.

In a study lead by Australian researcher, Steven Boutcher at the University of South Wales in 2007, it was discovered that short, max-intensity intervals resulted in greater fat loss than long, slow, boring cardio.

The study basically took a pool of 45 obese women and broke them into two separate groups with distinct exercise protocols.

One group performed three short 20-minute high-intensity interval training workouts per week consisting of an 8 second maximum effort and 12 second active

recovery interval protocol. The other group performed three 40-minute steady-state aerobic workouts per week.

There was also no change in diet for either group so exercise was the only variable in the study. (However FF members know we can’t ignore nutrition if we want certain progress!)

After 15 weeks researchers discovered that even though the aerobic group exercised for twice as long as the interval group, the interval group lost more body fat, specifically in the areas of the belly, hips, and thighs.

Boutcher concluded that this increased fat loss was due to a larger release of catecholamines with the interval group.

“The group which did around eight seconds of sprinting on a bike, followed by 12 seconds of exercising lightly for twenty minutes, lost three times as much fat as other women, who exercised at a continuous, regular pace for 40 minutes,” said Boutcher.

“Intermittent sprinting produces high levels of chemical compounds called catecholamines, which allow more fat to be burned from under the skin and within the exercising muscles. The resulting increase in fat oxidation drives the greater weight loss.”

Though these studies use a bike as the exercise mode, we prefer to use total body exercises due to our our desire to give you more time improving how move your entire body in space.

Classic total body exercise examples include squat to presses, ulimate sandbag (USB) cleans, med ball slams, battling ropes, burpees, KB swings, marching or sprinting etc.

Even if your main goal is to get stronger and get leaner muscle, that will also happenthrough this program.  Your muscular endurance will be put to the test and given the finishers at the end, you will be sure to feel it!

Remember to pick the level that is right for you and to listen to your coach who will suggest the appropriate exercise.

Part 1 Summary:  Short intense total body movements = Good.   Short rest periods = Good.   Results = decrease fat, increase fit!


PART 2: ABS

IMG_8381Core stability is a critical component of any sound training plan. Those in our fitness family KNOW that doing crunches and sit-ups will not only NOT help you get flat abs (spot reduction hasn’t been proven to work) but WILL likely cause you some serious back and/or neck pain at some point down the line if it doesn’t already.

All crunches and sit-ups do is work your superficial ab muscles (the 6-pack muscles, a.k.a. rectus abdominis) and promote excessive flexion of the lumbar spine which can result in spinal injury like bulging or herniated discs (or exacerbate existing conditions).  Plus, crunches and sit-ups don’t train your deep abdominal stabilizers which are critical to helping you maintain a neutral pelvic and spinal position for optimal health and performance.

Side Note: Although many of us would take some ‘nice-looking abs’ if given a choice, we also recognize there are MANY other valued aspects to our fitness, health, and life other than the ‘washboard’ look (please consult your coach if you have more questions about this as nutrition, genetics, life priorities, and things like air-brushing and dehydration will potentially contribute to this result). You may also want to read this article here “The Cost of Getting Lean” by Precision Nutrition.

The 21st century approach to core training emphasizes stabilization in all 3 planes of movement: sagittal plane (front to back and up and down), frontal plane (side to side), and transverse plane (rotational).

More specifically, the true goal of proper core training is to teach anti-flexion, anti-extension, and anti-rotation through various static and dynamic core stability exercises like front, side, and back planks/pillar variations, hip extensions variations, tight rotations, etc. (all of which we will do this month!)

Why 10 seconds for the core stability holds? Well, it’s simple- it’s about QUALITY over QUANTITY.

When most people perform core stability holds for 30-60+ seconds they tend to spend a majority of the time in compensated positions due to fatigue which really prevents the trainee from getting the maximum benefit from performing the exercise.

However, if we shift the focus on maximum activation and contraction with short, focused 10-second holds we get more bang for our back. And by alternating between a total body exercise and core stability exercise we best mitigate cumulative fatigue and prevent big losses in form and technique.

In other words, which option outlined below sounds like it has a greater benefit:

Perform a single low intensity, wobbly, ugly front plank for minutes on end OR perform many sets of maximum effort 10-second front plank holds with perfect form and technique for the same total time-under-tension (TUT)?

If you chose the latter then you are indeed correct. If it’s the same total volume (or TUT) there will be greater muscle recruitment with the submaximal repeat set format and thus a better overall training effect.

In fact, it’s quite similar in concept to why the short intervals provided better results than the longer intervals in the aforementioned study even though both groups spent the same total amount of time working out. Shorter sets allow for maximum intensity and maximum intensity delivers maximum results.

There are exceptions to this concept (as high level athletes need to train their core to function optimally for more than 10s but note not at max contraction) but for the general population this can lead to great results! More research is always helpful.

But Hey! In workouts B and C, don’t we do more than 10s of core stability ‘holds’?

What’s up with that?

Here are 3 reasons:

1.  To give you an opportunity to have some undulation (change) within the month to elicit some different results.

2.  To allow you more time between exercises to get to stations which allow for more “set-up”.

3.  You can always ‘re-set’ yourself in the midst of a round and start again, meaning if you’re fatigued then you can modify to a stronger position (something you are holding better) or can stop take a few moments and start up again. This is a great habit to get into anyways even if you don’t feel fatigued!

Now that you’re away of this concept, hopefully you’re likely to make better choices!

Part 2 Summary: Hold it hard, hold it in good form, hold it short = very effective core training!


What About Our Strength?

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One major difference this year is that we’ve decided to keep a good emphasis on strength development, maintenance, and muscle memory during this phase! We really want you all to have as many times to practice your strength as possible this year.

Workout A starts out with a strength portion, Workout B requires 30s of strength work each round, and Workout C we have supersets counting reps at ‘strength’ numbers too!


Final Note: Since we are doing some higher intensity training this phase, make absolutely sure to get in a solid pre-workout routine (10+ minutes pre-warmup) to get you properly ready and also really engage in proper diaphragmatic breathing to calm down your nervous system post-workout.  Calming down is just as important. Most of us do not even seem to get 1 minute of slowing down our lives each day which is horrible for our short and long-term health.  We don’t want to add to that problem at FF!

This month at FF (December) we’d like to feature some great people and a great business! These are hard-working, good people who train as clients at Fukumoto Fitness who also run great businesses in the community!

Business: Unruh Real Estate (with Century 21 Bachman)

People: David & Chris Unruh (realtors) and Susan Unruh (office)

Website: www.unruhrealestate.ca

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What we like about Fukumoto Fitness: We like working out with others in a team environment and being part of a great like-minded community. We enjoy that the training changes each month and that there are many modifications to help us reach new goals. The positive and knowledgeable coaching staff is something we really appreciate.

About Us: We recognize that when someone is buying or selling a home there can be a lot more going on behind the scenes. There are positive times such as when young couple or newer Canadians buy their first home. There can be stressful times when families are outgrowing their house or downsizing from the family home. Finally, there are difficult times involving financial pressures, divorce or death. We provide a voice of reason that people can trust while making on the largest financial decisions of their lives. Our 25+ years of successful real estate experience combined with our skills and expertise will help you navigate an ever changing real estate market no matter what situation you find yourself in.


Special Promotion “$500 to Charity”: December 1/15-June 1/16

If you or someone you refer to us, buys or sells a house or condo, we will donate $500 to Fukumoto Fitness charity “Impact Romania” via the Burpees For Romania challenge (which is an annual drive to send Romanian orphans to an enjoyable summer camp experience). This could also be a charity of your choice. If you have a family member, friend or colleague with real estate needs, refer them to us and help make a difference! Visit our website at www.unruhrealestate.ca and contact us for more details.


The Unruh’s train both smart and hard at Fukumoto Fitness! They’ve all worked in our Personal Training program as well as our Smart Group Training program for a few years. All 3 of them have taken our level 1 or 2 kettlebell course, have great attendance, and bring a great energy and work ethic to the room. They’ve done a few thousand “burpees for Romania” and hosted our 2015 FF Winter Potluck. Susan joined us for Dirty Donkey this year (photo below).  We’re happy to feature them today!

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This was one of the most fun events we’ve ever had!

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101 Participants (our most ever), not including 9 staff volunteers helped make this one amazing morning!

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Collectively, we raised  $2,246 for Anxiety Disorders Association of Manitoba (ADAM) which will go to the development of programs that are given for free to those in the community who need group support/resources but also 1-on-1 advising on dealing with anxiety.



 

Thank you Janelle for speaking to us on the subject and Sangeetha and Van for representing A.D.A.M as well.

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Special Thanks to the brave new people who came out that day: Brent, Troy, Candace, Regan, Stephen, Spencer, Tammy, Owen, Travis, Megan, Chelsea, Van, Carla, Allyson, Jennifer, Jessie, Michelle, Jody, Dana, Rory, Angele, Heather, Kayla, Katherine, Rhys, Colleen, Ryan, Kristin, Danielle, Janelle, Tammy, Sarah

*for coming out FF donated $5 each extra on your behalf

Thank you also to: the amazing FF clients as a whole, FFPumpkin-42the new people who came for the first time, GORP Clean Energy Bar team, Buys Home Farm and Niverville Homegrown Farm for the pumpkins, Virgin Radio, CBC, CJOB, Global, and The Herald for promoting the event.

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We are a caring community of genuine people who want to meet you where you are so that we can live better together!

At Fukumoto Fitness, we strive to create a place where you experience dynamic coaching, efficient training, effective accountability, and feel safe yet challenged.

We are DIVERSE yet we are one FAMILY.

We are about RESULTS but are MORE than ‘just fitness’.

We CELEBRATE your story. We are about long-term PROGRESS, not perfection.

We are excited about your STRENGTH. We EMBRACE flaws.

It’s about what you CAN do today.

We are committed to being a HIGHLIGHT of your day.

We are committed to being a part of CHANGING YOUR LIFE.

We are better together!


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