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Top 3 Training Methods for Reducing Upper Body Weight

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Top 3 Training Methods for Reducing Upper Body Weight

While everyone stores fat differently, it wouldn’t be too far-fetched to assume that you despise excess upper body weight. Whether it settles around your stomach, underneath your arms, in your obliques, or a combination of the three, unsightly fat accumulation can take a stab at your self-confidence and make finding flattering clothes a hassle. You know that you want to get rid of this weight, but discovering a way to do so may not be as simple. Stop straining your neck with inefficient crunches and try out these top three proven methods for reducing upper body weight.

Cardiovascular Training

Regular cardio exercise is the easiest way to shed body fat. One must achieve a caloric deficit to burn fat, meaning that you need to burn more calories than you consume. Cardio exercises like swimming, biking, jogging, and running are highly effective at slimming your frame as they recruit multiple muscle groups and burn fat from head to toe. To see a difference, the Centers for Disease Control and Prevention suggests that you participate in any one of the previously mentioned exercises at least five times a week for at least 30 minutes a day.

Strength Training

Many people believe that strength training is only useful for building muscle and bulking up, but that is furthest from the truth. When you lift weights, you release hormones that help increase your caloric burn while stimulating your metabolism. Strength training also promotes the growth of lean muscle mass, efficiently lowering your overall body fat percentage. Depending on the intensity and frequency of your weight training sessions, you may even continue to burn calories hours after completing your last set.

Interval Training

Interval training is a fitness method that involves switching up the pace of your cardiovascular workout. Rather than merely jogging at the same speed throughout the entire path, mix in some quick sprints here and there to achieve a necessary increase in your heart rate. By alternating between moderate and high-paced activity, you effectively increase your heart rate, promoting an intense full-body burn that helps shed unwanted upper body fat.

The EPIC Difference

EPIC Interval Training combines all three of the aforementioned fitness methods for a highly efficient workout. High Intensity Interval Training or HIIT involves both cardio and strength training performed in stations. You are continuously in motion as you rotate through the circuit, targeting a different muscle group in every station. By the end of the 45-minute class, you would have gotten in an intense full-body workout, and through EPOC (excess post-exercise oxygen consumption), you may continue to burn calories up to 24-hours after a class. Perform this multiple times a week and watch the excess fat melt away before your eyes!

Are you ready to join us for an EPIC fitness experience? Contact us today to discover how you can get your first class free!

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NYC’s March Member of the Month – Ashley S.

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NYC’s March Member of the Month – Ashley S.

Congratulations Ashley! Your hard work and commitment to EPIC have not gone unnoticed. Each month, we recognize a member for what they put in, and this month, you have been chosen! We would like to brag about you in our newsletter and on social media so if you would please fill out the questions below that would help us to do so!

Your Name

AS: Ashley

I have been an EPIC Member Since

AS: December 2013

EPIC Fun Fact

This can be anything about yourself or an EPIC memory from your time at the gym. Play any sports? Have any interesting hobbies. etc.

AS: Since starting run 10 years ago, I have completed 61 races (inclusive of two full marathons, 12 halves, and a bunch of Ragnars and Spartan Races)

My favorite EPIC class is

AS: Steady Burn

Give us a quick background on yourself.

AS: Grew up in Connecticut and have been in New York for over 10 years, first doing my undergrad at NYU and now working for Major League Baseball.

What has been your biggest accomplished since joining EPIC?

AS: Rope Climb

What is your Instagram handle?

AS: @aschwartzy

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How to Fuel Your Body for HIIT

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How to Fuel Your Body for HIIT

The old saying  “What you put into your body is what you’ll get out of it” may be over-mentioned, but that does not take away from its accuracy. You cannot eat fast food all day and expect to have a successful high-intensity workout at the end of the day.

You may be in somewhat decent shape and know that you should be able to keep up with the pace of the class, but that’s nearly impossible when you’re feeling bloated and sluggish. If you are having trouble settling on what to eat before and after your workout, you’re not alone. Allow these tips to help you fuel your body for HIIT and recover in a manner that preps you for the next workout.

The Purpose of HIIT

While High Intensity Interval Training (HIIT) is an ideal mean of gaining strength, improving coordination, and boosting your metabolism, it’s best known for burning fat fast! With that in mind, many people avoid eating before a workout to maximize fat burning benefits. Not only is this counterproductive for your nutrition efforts, it will also noticeably impede your performance. It is essential to fuel your body before a HIIT workout to ensure that you can get the most from your 45-minute session.

Pre-Workout Nutrition for HIIT

Before your workout, you want to make sure that you consume foods that can provide you with energy fast. Traditional gym training may allow you to get away with getting your cheat meal in the day of your workout and still perform, but the same is not true for HIIT. During an HIIT class, you push your body to its limit throughout the entirety of the session. Foods like nuts, bananas, fruits, and toast move through your system quickly, providing you with the fuel needed for a successful workout.

Post-Workout Nutrition for HIIT

You may not desire a full meal, but you should still consume something within two hours after you complete a workout. You must replace depleted glycogen while also providing amino acids and proteins for repairing muscle fibers. Foods that can do just that include:

Carbohydrates

  • Sweet potato
  • Rice
  • Quinoa

Protein

  • Tuna
  • Turkey
  • Chicken

Greens

  • Chard
  • Spinach
  • Kale

After supplying your body with the proper nutrients, you can expect to get the most out of your HIIT workout. Put your health efforts to the test with the heralded minimalistic-style training at EPIC Interval Training in New York City! We offer seven classes, one for every day of the week, each with a laser-focus on a specific aspect of fitness designed to provide you with optimal results. Join us at one of our EPIC fitness classes today! Contact us to discover how you can get your first class free!

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3 Tips for Staying Hydrated Throughout an EPIC Workout

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3 Tips for Staying Hydrated Throughout an EPIC Workout

People everywhere are in search of a workout that can help them sweat off excess pounds fast, but many fail to recognize the importance of proper hydration. The idea that drinking water on your way to a fitness class is enough to hydrate your body is one shared by numerous fitness seekers. Not only should you implement regular water consumption into your lifestyle to fully optimize fitness efforts, but proper hydration during a workout is equally essential.

Regular fluid intake during a workout can help maintain your mental and physical performance. Dehydration can cause you to lose over 2% of body weight, significantly impacting your body temperature, cardiovascular system, and muscle function. Understanding what fluids and how often to consume them can be difficult, which is why we’re supplying you with key tips for staying hydrated throughout an EPIC workout!

Knowing What to Drink

There is an ongoing debate as to what drink is more beneficial to fitness efforts: water or sports drinks. The truth is that they both play a vital role in hydration. Water is ideal for workouts that are moderate in both length and intensity; however, a drink containing electrolytes and carbohydrates is favored for a high-intensity EPIC workout. The reason being is that the more you sweat, the more critical nutrients you lose.

Water and electrolytes like sodium, chloride, and potassium play a vital role in how your body functions. Lack of such nutrients can result in dizziness, muscle cramps, rapid heartbeat, and confusion, all of which are indicators of dehydration. By implementing regular water consumption into your lifestyle and consuming sports drinks as needed, you can best prepare yourself to reap the benefits of an EPIC workout.

Hydration Tips for HIIT

There are a few things you should know about proper hydration other than just choosing between sports drinks and water. Take heed of these essential tips for hydration during your workout:

  • High Heat = More Fluids: You will sweat more in extreme heat conditions (whether indoor or outdoor), which means you will need to consume more fluids to replenish lost nutrients. Sports drinks can be most beneficial in such conditions.
  • Avoid Over-Drinking: Hyponatremia occurs when there are low salt levels in the blood and is a direct result of excess fluid consumption. This condition is potentially life-threatening. Avoid this by limiting your fluid intake to one quart per hour.
  • Don’t Wait Until You’re Thirsty: If you become thirsty during a workout, you are likely dehydrated. You can avoid dehydration by consuming 14-22 fl oz of essential fluids in the two to four hours leading to an intense workout.

If you haven’t been already, start consuming the necessary fluids to make the most out of your upcoming EPIC workout! Our high-intensity, circuit-style classes last 45-minutes and provide you with a highly-efficient full-body workout. All of our exercise programs are inclusive to individuals of all fitness levels who wish to entrust EPIC Interval Training with helping them achieve their fitness goals. Join us for a New York City HIIT workout today and discover how you can get your first class free!

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Top 3 Reasons to Love Kettlebells

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Top 3 Reasons to Love Kettlebells

Training tools are training tools, right? Wrong! Each has its own function, purpose, and benefit of use, and there are few better at providing an intense workout than kettlebells. Unlike dumbbells where the weight is balanced, kettlebells have an off-centered weight and curved handlebar for usability.

The initial use of kettlebells was as a mean of measuring grains and various farm goods at the start of the 18th century. When carnivals would come to town, the vendors would swing and lift the kettlebells to display their impressive strength. A few hundred years later and here we are, celebrating this unlikely strength training tool’s ability to provide an unmatchable workout for fitness seekers around the world. Join as we explore the top three reasons to love kettlebells.

PROMOTES SYMMETRY

An issue that many people fail to realize until they start working out is that they are asymmetrical, simply meaning that one side of the body is stronger than the other. This is a common issue as it is natural to subconsciously favor, for example, using your right arm or leg to perform a movement than your left.

Kettlebells promote symmetry as you must perform every exercise with both your left and right side of your body (one-arm overhead lifts), while many others require you to use your entire body (kettlebell swings). By strengthening both sides of your body equally, you can perform other movements more efficiently and with greater confidence.

Convenient

One of the toughest things to find is a useful exercise tool that you can take with you virtually anywhere. Kettlebells are that tool. With the ideal weight of a kettlebell ranging from 15 to 35 lbs, storing and commuting with this piece of equipment is hassle-free. While dumbbells may be relative in size, they are nowhere near as versatile as kettlebells. You can go from training your shoulders to your back to your triceps all with one tool.

Provides Intense Cardio Training

Many people are under the false impression that they can only use free weights to build muscle. If one thing exists to dispel that myth it’s a kettlebell. Kettlebells require you to use all the muscles in your body for stabilization while performing exercises like squats, bent over rows, deadlifts, and figure eights. When implemented into a high-intensity interval training (HIIT) class, the results speak for themselves.

We value the benefits of kettlebells at EPIC Interval Training and want you to come experience them for yourself. As if they weren’t capable enough on their own, we implement them into our HIIT programs, effectively boosting your metabolism and providing an intense burn. Are you ready to experience some EPIC kettlebell training? Contact us today to discover how you can get your first class on us!

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NYC’s February Member of the Month – Angelo L.

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NYC’s February Member of the Month – Angelo L.

Congratulations Angelo! Your hard work and commitment to EPIC has not gone unnoticed. Each month, we recognize a member for what they put in, and this month, you have been chosen! We would like to brag about you in our newsletter and on social media so if you would please fill out the questions below that would help us to do so!

Your Name

AL: Angelo L.

I have been an EPIC Member Since

AL: February, 2016. Shout-out to @aschwartzy for the recommendation

EPIC Fun Fact

This can be anything about yourself or an EPIC memory from your time at the gym. Play any sports? Have any interesting hobbies. etc.

AL: I play a lot of intramural sports, especially softball. I like to think I channel my inner Aaron Judge at the plate.

My favorite EPIC class is

AL: EPIC Obstacle Run

Give us a quick background on yourself.

AL: I grew up in Mount Kisco, NY, graduated from the University of Delaware in 2014, and have been developing software in NYC ever since.

What has been your biggest accomplished since joining EPIC?

AL: I have gotten really good at traversing monkey bars, rings, ropes, etc. I could barely get passed a few rungs when I first started at EPIC.

What is your Instagram handle?

AL: @angelo.f.luppino

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4 Reasons Why a Rest Day is Necessary

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4 Reasons Why a Rest Day is Necessary

The phrase “no days off” is one that many people live by and apply to every aspect of their life. As conducive as this mentality may be to ensuring that you seize every opportunity, it can be counterproductive when geared toward fitness efforts. Those serious about their health are well aware of the importance of regular training. One must commit to a specified regimen to attain desired results. When paired with healthy eating habits, one can expect to accomplish fitness goals with ease, but the vitality of scheduled rest days should not be overlooked. Digest these four reasons why a rest day is necessary.

AVOID INJURY

You are pushing your body to the limit every time you participate in an intense training class. Although individual sessions rarely exceed 45 minutes, the energy needed to perform these exercises exceeds that of most. The most significant benefit of High Intensity Interval Training (HIIT) is that your body adapts to the fitness method the more you do it. Mastering this form of training is only possible if you allow your body to heal by implementing weekly rest days.

Prevent Burnout

Have you ever been working out and realized that your energy level just wasn’t where it needed to be? You hydrated and fueled your body as needed and even got a full night’s rest, so what can be the problem? Well, when was the last time you took a day off? Back-to-back training with no breaks can burn you out and leave you unable to complete exercises you usually get through with ease. By merely designating a day to rest you can prevent burnout.

Rest Muscles

The health of your muscles is most important. You continuously train to maintain their strength and endurance, but you must also give them a chance to recover. Muscle fibers tear during high-activity training sessions. Muscles get stronger when they are allowed to rebuild. Rest days benefit your training efforts as they provide your body with the time needed to repair tissues, allowing you to train even harder the next time around.

Improve Sleep

Overtraining is one of the main culprits behind sleep deficiency. Your body is constantly on high alert when it’s accustomed to being active. The more you work out without rest, the harder it becomes for your body to relax. One of the greatest indicators of overtraining is a high resting heart rate. You can lower that number by taking a day of the week to rest and recover.
Are you looking for a training center that continuously challenges your fitness capabilities? EPIC Interval Training offers an exercise variant for every day of the week; each of which aid in your effort to burn calories, shed fat, and increase energy levels. Try them all and discover which ones you favor most. Just be sure to reward your body with an all-important rest day. Contact us today to find out how you can get your first class free!

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Why HICT Is Right For You

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Why HICT Is Right For You

What is HICT?

High-Intensity Circuit Training (HICT) is a fast intense workout that can be done anywhere and is appropriate for all participants of all ages and skill level. HICT combines resistance and anaerobic exercises in conjunction with using large muscles groups to attain intensity; making the training effective and efficient. High-Intensity Circuit Training includes bursts of vigorous activity followed by lower intensity activity or short rest periods. A circuit consists of six to eight total body exercises that alternate between strength and conditioning at specific intervals. Circuits will alternate between muscle groups and vary the intensity of movements allowing for some rest between muscles and energy systems while maximizing work capacity.
The compound strength and conditioning exercises are taxing on the central nervous system. These exercises paired with lower intensity movements create efficient recovery. To maximize intensity the intervals are kept between 30-60 seconds. Throughout a circuit an athlete goes from one movement to the next with very little recovery time making HICT more challenging than other high intensity programs. High intensity circuit training is short, strenuous, and effective methodology that is beneficial for all who are up for the challenge.

Why is High Intensity Circuit Training effective?

HICT creates rapid changes in endurance levels, overall performance, body composition, and fat-burning capabilities. Recent studies have shown doing short ‘sprint-type’ training increases endurance capacity and improves metabolic adaptation faster than traditional steady state cardio (Kinnunen, Piitulainen and Piirainen, 2017). Circuits with intense strength and conditioning movements improves fat oxidation. Fat oxidation is the body’s ability to burn fat. Additionally, HICT increases glucose metabolism, which equates to greater fat loss.
Performance improves through the maximum amount of oxygen that the body can use during an intense workout, which is known as VO2 max levels. When VO2 max increases the body is able to handle more stress and train harder because it is able to transport and use oxygen more efficiently (Sperlich et al., 2018). An advantage of performing compound strength exercises in HICT, is a process known as EPOC. Excess post-exercise oxygen consumption, or EPOC, is the amount of calories that is burned after a workout, which will help burn fat and boost metabolism. EPOC occurs at a maximal level when the compound strength movements are combined with very little rest between sets. An increase in EPOC allows the body to elicits metabolic and aerobic benefits during HICT. There are many reasons to do high intensity circuit training whether you want to build lean muscle, reduce body fat, improve performance, or increase endurance. It is practical, efficient, and an accessible way to train. Try the workout below to experience a circuit for yourself and start reaping the benefits of HICT.

High Intensity Circuit Workout

Work: 30 seconds on / 10 seconds off / 4 sets

  • Push-ups
  • Skaters
  • Pull-ups
  • Burpees
  • Hollow Body Rock to V-Ups
  • 180 Jump Squats
  • Sit-out

*Want to train with Coach Sarah, check out the Epic Interval Training class schedule or contact to inquire about private training. Be sure to follow on IG:_coach_sarah

Citations:

Gibala, M. and McGee, S. (2018). Metabolic Adaptations to Short-term High-Intensity Interval Training . Sperlich, B., Wallmann-Sperlich, B., Zinner, C., Von Stauffenberg, V., Losert, H. and Holmberg, H. (2018). Functional High-Intensity Circuit Training Improves Body Composition, Peak Oxygen Uptake, Strength, and Alters Certain Dimensions of Quality of Life in Overweight Women .

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5 THINGS NEW THINGS YOU CAN DO WITH A KETTLE BELL

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5 THINGS NEW THINGS YOU CAN DO WITH A KETTLE BELL

Kettle bells are my favorite toy! They are the most versatile training tools in the shed by my standards. Over the years I have done tons of research and self-experimentation to get more connected with my beloved kettle bells, below is a list of some obscure ways that you can enjoy your kettle bells going into the new year.
  • Kettle bell juggling- this is a pretty extreme sport that takes a lot of courage and conditioning to be a part of. It originated from strongmen and circus acts to display an ultimate level of strength and skill, it truly demands both. An easy way to get started is by practicing a Russian swing and adding a bell flip at the top. This is simpler then it seems but beware of your toes in the learning stages. Google kettle bell juggling when you get a chance, it is an amazing site.
  • Kettle bell meditation- this is something that I created on my own, it might sound weird but it’s totally awesome when you get into it. Pick a few positions that you like to meditate in and find a creative way to hold a kettle bell while doing it. This will definitely test your strength, however the real test is trying to ignore the bell while focusing on your breathing. I love both kettle bells and meditation so it’s a match made in heaven. My favorite entry level is the goblet squat position, hold the bell while driving your elbows into you the inside of your legs to create an open stretch. Continue to focus on the breathing, lengthening your spine and avoid shifting around. Good luck
  • Kettle bell balance- balance is the most neglected aspect of training across the board. I can’t remember the last time I walked into a fitness class where I actually had to focus on balancing myself to complete the class, sounds silly but the world is a balancing act every which way you look at it (especially if you’re wearing high heels.) By using the handle or the flat side of a kettle bell you can create a very narrow ledge to practice balance-based movements. Some of my favorites are single leg dead lifts or single leg kettle bell rows. The more advanced movements are pistol squats or explosive lunges. It’s good to test your fitness to the next level by using simple things like balance, it will have a very rewarding outcome on the field if given enough time to grow.
  • Kettle bell mashing- I’m sure you all have heard of foam rolling, think of foam rolling with a kettle bell. The kettle bell is combination of a torture devise and an extremely hardened foam roller. My favorite ways to use this method is by placing my calves onto of the handle and slowing rolling out the sides or lower portion of my Achilles tendon. It is brutal way to get the job done!

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NYC’s January Member of the Month – Jessica S.

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NYC’s January Member of the Month – Jessica S.

Congratulations Jessica! Your hard work and commitment to EPIC has not gone unnoticed. Each month, we recognize a member for what they put in, and this month, you have been chosen! We would like to brag about you in our newsletter and on social media so if you would please fill out the questions below that would help us to do so!

Your Name

JS: Jessica

I have been an EPIC Member Since

JS: September 2016

EPIC Fun Fact

This can be anything about yourself or an EPIC memory from your time at the gym. Play any sports? Have any interesting hobbies. etc.

JS: Steady Burn

Give us a quick background on yourself.

JS: I’m from a small town in Kansas, and have been in NYC for 4 and 1/2 years. I work in finance. I’m an early riser and enjoy my 6:30AM EPIC classes. I love dogs, traveling, college basketball, and keeping busy with all that New York has to offer.

What has been your biggest accomplished since joining EPIC?

JS: Mastering a proper push up, doing ring and monkey bar traverses, and improving my kettle bell form.

What is your Instagram handle?

JS: @sheahonj

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