🏋️How Body By Wally is Different
"It's not necessarily what we do, but HOW we do it that makes us stand out from all the rest." WE COMBINE SCIENTIFIC-STUDIES WITH MY 5 DECADES IN THE WORLD-OF-FITNESS. CALISTHENICS.
💪When you exercise, MAKE EVERY REPETITION COUNT, AS THOUGH THAT 1 REP IS THE ONE & ONLY ONE YOU WILL DO, AND THAT "IT" IS THE REP THAT WILL CHANGE YOU. MAKE EACH ONE COUNT EVERY SINGLE TIME!
For fitness it is not all about the total repetitions you do, but how EFFECTIVE it is. No need to spend hours exercising (unless a competitive athlete); it is always best to MAXIMIZE THE TIME you spend working out, by doing what is proven to be the best per Sports-Science.
EXERCISE: A 'random' series of movements or workouts (as one would see in a boot-camp or large-group setting).
TRAINING (what WE do): Following a TAILORED Program to Reach your Goal. Every movement has a purpose. Our goal is not to make you tired or look 'cool'; our goal is to make you the best version of yourself both mentally and physically.
FIT OVER 40: My 5 Decades Fitness Experience Sets Us Apart From The Rest "Empower Your Journey Beyond 40. Our TAILORED fitness programs are designed to help women over 40 embrace strength, vitality, and confidence. Whether you’re looking to improve your energy, strengthen an area that is giving you aches and pain {we are masterful at developing the muscles to help support it}, maintain a healthy lifestyle, or redefine your limits, we’re here to support you every step of the way. It’s never too late to prioritize your wellness and achieve your goals!"
CIRCUIT VS. HIIT
CIRCUIT TRAINING typically involves more strength training components than HIIT, which can have a more significant impact on boosting metabolism. Here's why:
Strength Training in Circuit Workouts: Circuit training often includes exercises that focus on building muscle (e.g., SQUATS, PUSH-UPS, LUNGES, OR WEIGHTLIFTING EXERCISES). Building muscle tissue increases your resting metabolic rate because muscle burns more calories than fat, even when you're not actively working out. The more muscle mass you have, the higher your BMR (Basal Metabolic Rate), meaning your body will burn more calories throughout the day, even at rest.
HIIT Focus: While HIIT is great for burning calories and improving cardiovascular fitness EPOC, it typically involves more aerobic and explosive movements, with less emphasis on strength training. This means it may not have the same long-term metabolic boosting effects as circuit training, which continuously works to increase muscle mass and strength.
In short, circuit training does tend to BOOST METABOLISM more effectively than HIIT due to the greater emphasis on strength training and muscle-building exercises. This makes it particularly beneficial for long-term fat loss, increased calorie burn at rest, and overall metabolic health.
NOTE:
CIRCUIT TRAINING is a world-wide known method to train, and in 1976 I had the privilege of being trained under Gary S. who worked directly beside Dr. Arthur Jones who invented and introduced the entire worlds’ eye towards the Nautilus Circuit Training System. Thereafter, Dr. Jones' equipment & system became a popular method of training especially with athletes the world over - even to this day.
💎 We also incorporate Negative & Isometric movement training which is the foundation of strength, taking you to a whole new level. We believe we are the only one in the CSRA that have mastery of this discipline, and why our members are so strong, yet without the 'bulk'. Let's take the physical conditioning of legendary Martial Artist & actor BRUCE LEE; all muscle-toned with 'lean' & amazing core development, rather than the conditioning of an 'Arnold' respectfully speaking, “all show and no go”, if you will.
👇 See PICTURE BELOW 👇
💎 Core development focuses on exercises that engage the abdominal and back muscles to improve trunk stability, such as using free weights.
💎 Functional fitness trains muscles for everyday tasks, like carrying groceries or playing sports. Athletes, on the other hand, train for their specific sport by enhancing ten key components: strength, speed, power, agility, anaerobic and aerobic capacity, mobility, balance, coordination, mental resilience, and stability.
My dear friend, I pray that everything may go well with you and that you may be in good health, as I know you are well in spirit. - 3 John 1:2
PIC: My cousin Steve B. My first Karate student and first training someone solely isometric strength method, (much after Bruce Lee's routines), dynamic & static Isometric Flexing, 20min. 6-7 days a week for 6 mths. and still to this day.
(EPOC) & METABOLISM BOOST
EPOC (Excess Post-Exercise Oxygen Consumption) boosts calorie burn after both HIIT and circuit training by restoring resting metabolism (BMR). This process, which includes replenishing oxygen, repairing tissues, and restoring muscle cell minerals, can increase energy expenditure for up to 24 hours post-workout.
Circuit training, which involves more strength exercises, plays a significant role in BOOSTING METABOLISM. Strength training builds muscle, which burns more calories than fat, even at rest. The more muscle mass you have, the higher your BMR, with muscle mass and genetics being key determinants of BMR.
ISOMETRIC & NEGATIVE RESISTANCE TRAINING
The True Foundation Of Strength
OVERCOMING ISOMETRIC: You're pushing or pulling against an immovable resistance (e.g. pushing against the pins in a rack). Thus there's no external movement but your intent is to MOVE THE RESISTANCE (even though that's impossible).
YIELDING ISOMETRIC: You're holding a weight and your objective is to prevent it from going down. Once again there's no external movement; however, your intent is to PREVENT ITS MOVEMENT.
Both techniques won’t have the same effect; the neural patterns used in both cases will be different.
(OVERCOMING ISO may have a bigger impact on concentric strength; YIELDING ISO on eccentric strength & MUSCLE MASS)
NEGATIVE RESISTANCE TRAINING: Anytime the weight is being forced by gravity or the 'pulling' of an apparatus and the subject resists against the force/weight to moving in a controlled SLOW & STEADY manner through the full range of movement.
'OLD SCHOOL' KNOWLEDGE
When Exercising (Particularly Resistance Training) Remember This: Lift ‘Pure’
OWN THE SPOT YOU'RE TRAINING IN, DON'T 'RENT' IT.
I.e.: When you are doing Pushups for example, BE THERE, 'address it' (as when you're ready to hit a golf ball), don't be thinking about going to another area, talking, the next routine, etc.
ENTER INTO YOUR SPACE & OWN IT, KILL IT, WORK IT, CHANGE YOUR LIFE.
When you begin your particular exercise, think NOTHING negative about yourself or not being able to execute it - go at it HARD (safely) until you are BUSTING-OUT with all you have within you. You MUST PROMISE YOURSELF that you will be the best (*!"k*!*#) person that you can possibly be - THAT'S the secret to being successful in developing your body.
IT'S ALSO NOT ALL ABOUT HOW MUCH WEIGHT YOU CAN MOVE, IT'S ABOUT HOW MANY MUSCLE FIBERS YOU'RE ACTIVATING FOR A PARTICULAR MUSCLE GROUP.
Work the Muscle to STIMULATE, not annihilate. It is mostly about the FORM & PRECISION of your movement, not the amount of weight or number of reps.
When you work out, give it your all—push your body and mind to their limits so that you feel amazing about your effort and success. Always exercise at your own fitness level, respecting your pain tolerance and ability to ensure safety.
A Few of My Quotes:
- You Must Sacrifice bad things affecting your life so you can become your best, instead of staying where you are. - Wally Baskovich
- You don't have to Love the workouts, but you can 'Crave' the end results. - Wally Baskovich
- If you let 'life' get in the way of your physical fitness/health, then your HEALTH will get in the way of your life. - Wally Baskovich
- To be more effective in a technique, make each one efficient without wasting needless effort or energy. - Wally Baskovich