Category Archives: Flesh Tamers Fitness

June 2020 Fitness Focus

Periodization is important when maintaining lean muscle mass and continued hypertrophy.

For the last couple of months I’ve been doing body weight, stability and endurance exercises. Mostly due to gym closure. But for the month of June I will be doing a Hypertrophy focus again.

Hypertrophy (yes, gym muscles) requires a little bit different programming and acute variable. I’ll use a split-routine (different muscles groups each day of the week) and will use 3 set, with 6 to 12 reps and will use a weight equal to 75% to 85% of my 1 rep maximum.

For example, if my maximum standard bench press is 210, then I will do my reps with 75% to 85% of that weight to help grow muscle mass or surface area.

Of course, I won’t totally forsake endurance and stability training. So, I’ll continue to sprinkle that in on days that I can’t get in the gym.

What are your plans for the month of June?

Contact me and let me help you by creating a specific plan for you. And join the Flesh Tamers Fitness community.

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What Is the Best Way to Lose Fat?

The simple (and complicated) answer is that there is no “best way” to lose fat. The truth is that you will lose fat when you continuously get less energy than you use. No matter what you eat and when.

Most people are after a specific diet or exercise to get rid of excess fat from different areas of the body. And people tend to forget that all exercising burns calories. Of course, HIIT may burn more than walking, but you should always aim for exercises that you like because you are better to maintain things that you make you feel good.

Fat never burns locally. It will always disappear first where it most easily accessed by the body.

But doing resistance training will increase muscle mass, and it forces fat to divide into the broader surface area. That makes you look more fit, and more lean muscles mass will help you burn calories more when you exercise and when you are at play.

To read more about this and to download my nutrition plan, check out the Flesh Tamers Fitness app.

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Weekend Roundup

This weekend is going to be packed with activities.

Saturday morning is F3 workout with the men of F3 Northwest Arkansas at 6:30. Which includes my 15 year old who we call Fortnite. They call me Huckleberry. Fitness, Faith and Fellowship are the key principles.

Then a long 20 mile bike ride with my wife.

We’ll hopefully have a relaxing lunch before the grass mowing begins. And then hopefully we’ll enjoy and nice family dinner.

Sunday will be church. I’ll go early to help serve at 9:00 and then I’ll attend worship at 10:15.

On the way I’ll need to stop by Red Barn donuts and 7 Brew. I have to fuel up for my long run Sunday afternoon.

This Sunday will be a 10 mile run at a 7:45 pace. That’s the goal anyway.

What are you doing this weekend to tame the flesh? Comment and share.

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Working From Home and Fitness

I’ll confess that working from home for more than two months now is starting to hit my change curve right near the middle of the frustration phase.

For a while I was thinking it would last maybe a month, then maybe two. Now it seems maybe we’ll be working from home until at least August.

It’s actually not too bad, except that my gym is at least 25 minutes from my house. So, going to the gym at lunch is not possible like it used to be. In the past, I could get to the gym from work in 5 minutes.

Don’t get me wrong, I’ve got long lists of body weight exercises, a usable set of weights with dumbbell and barbells, straps and bands. I can keep in shape, no doubt. But, there is something I really miss about a rack and some focused machines. Also, being at the gym opens up ministry opportunities.

It looks like I’m going to have to become a morning person to get to the gym!

Starting next week, my gym is re-opening and having us pre-register to set up time to come in, out of an abundance of caution.

So, I am going to change my personal program some. I’ll utilize the gym twice a week to use the equipment I want to use for strengthening targeted muscle groups and keep myself familiar with the equipment.

On the other days, I’ll continue with the body weight, bands and straps. This is called Undulating Periodization. I’ll work in hypertrophy, stabilization/endurance and power throughout the week, and switch up muscle groups as needed after each 4 week period.

What are your thoughts on this? Comment below and let me know what you are doing.