Adam Napper - Personal Training in Allen Tx

06/08/2024

Got a lazy teen on your hands this summer? Good news...Circuit 31 Fitness in Allen is running its annual summer special for students. It's $99 for two months! Just a flat, one-time fee and they're good for summer. We make sure those no-good-kids are actually working out, not just playing on a treadmill while texting. There are 17 spots remaining. Shoot me any questions! …

Bonus...

P.S. The promotional deal is also available to teachers and ISD workers! ::Gasp:: Gasp you should!! You should definitely share this info with your teacher friends.

07/04/2022

PSA: A 10-Minute Walk will add 1,000 steps to your day.

01/10/2022

Weight training is fat loss training…

When they want to lose weight, many people hop on cardio machines and take note of their total calories burned. But, as I mentioned in a post this summer summarizing presentation this past summer, weight training is fat loss training. And here’s a nice systematic review and meta-analysis covering this topic in overfat or obese adults.

Here’s what they found based on the studies in this population:

👉 Diet + exercise was superior to diet alone or exercise alone.

👉 Resistance training plus diet was more effective than aerobic training plus diet or a combination of resistance training and endurance training plus diet for altering body composition (decreasing fat mass and retaining fat free mass; muscle is a part of that free mass), reducing total cholesterol, triglycerides and LDL cholesterol.

👉 Even though aerobic training was less effective than resistance training, intervals or high intensity training were the best option.

👉 Resistance training was more effective at reducing fasting insulin levels then endurance training or aerobic training combined with resistance training.

** Bottom line: focus on a good resistance training program and add intervals or high intensity training if you'd like. This should take precidence rather than worrying about short term calories burned through exercise or reduced through diet.

05/05/2021

Circuit 31 Fitness has a summer special for students and teachers... One payment of $99 for unlimited workouts all summer!

31-minute full-body workouts

02/16/2021

Full Body Home workout with light dumbbells. 6 Rounds. Each Round is 4 Minutes. 30 second breaks between rounds. Challenge yourself and good luck!

02/11/2021

Good Question... “Adam, I want to lose a few pounds and so I’m thinking of trying intermittent fasting. Do you think that’s a good idea? Thanks!”

I recommend you try it as an experiment for a while. And you don’t have to be 100% perfect. Try and be 85% perfect for 3 weeks or longer. Then take a mental step back to reevaluate by asking yourself a few questions...

1) Did my weight change in a meaningful amount?

2) Was it easy and stress-free? Or really stressful?

3) Was my overall hunger ravenous or mild?

4) What might I try changing to make it easier on myself?

Ideally, someone would try a new eating strategy and then say “I lost a few pounds, I found it really easy, and I didn’t feel like I was starving.” But it’s more likely you will want to make a few small revisions and try again.

The Research: When nerdy researchers give someone two large meals, then compare that to giving someone the same total amount of food, but spread out into 5 or 6 smaller meals, they find there is no fat loss difference between groups. So the good news is you can eat at the frequency that works best for you. Except...

If you are really active, you probably would do better spreading your food throughout the day at least a bit. Going to a 2 hour, bone-crushing football practice might go better with at least a little food in your system.

01/01/2021

Nutrition Pro Tip: Have a food plan for tomorrow. Just having a plan, even loose guidelines, is the first step towards improving your nutrition.

11/12/2020

If you are trying to lose weight, a common mistake is weighing yourself incorrectly. Here's how to do it properly...

1) Weigh every day at the same time of day.
2) After 7 days, take the average

That number, your AVERAGE weight, is the number to focus on. If the average is trending down, you're losing weight in a meaningful way. Meaning, it's not just water fluctuations.

08/27/2020

Which sounds better to you? Walking for 20 minutes OR Walking for 2000 steps? Please let me know in the comments.

It's interesting to me that one may sound easier than the other even though they are approximately the same. (A 20 minute walk will result in about 2000 steps)

06/24/2020

I highly suggest you keep foods around that are “healthy enough”, but really convenient and quick. That way, when you find yourself in a pinch, you have something you can fall back on. Lately, these frozen meals have done the job for me. If you have “fall back” food suggestions, let me know in the comments.

05/24/2020

I, for one, am kind of tired of reading/hearing about COVID. That said, I found this article interesting. If you don't want to read it all, I'll summarize...

In a study of nearly 6000 COVID hospitalizations, 88% of the patients had multiple comorbidities. ( Like hypertension, obesity, and/or diabetes.)

Though we can't yet say for sure, there's a real chance that a population that's in better shape would have better health outcomes during this pandemic. The author summarized it well in one sentence...

"You’re never going to regret you got in better shape during this time, but you might really regret it if you didn’t."

How obesity, blood pressure and diabetes are related to hospitalization from coronavirus.