Who Am I?

My name is Chris-Rand. But you can call me Trainer Rand.

This is my first official blog post for this new endeavor I am embarking on.  Which involves healthy living, healthy cooking, fitness and all things well being.  

Well, I have let a few other blogs with similar topic points slip through my fingers in the past, because they were ideas that were not fully realized and I didn’t have the education and knowledge I have now.

So with this blog, along with a tie in YouTube Channel, I will touch on tasty recipes for healthy cooking (that doesn’t involve eating bland chicken and broccoli), exercise and fitness as well as mindfulness, meditation, and accountability.

So lets begin.

Preface About Me

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In short I am a multi-ethnic mutt born and raised in Hawaii, now living on the continental United States, in sweltering Phoenix, Arizona.  I am a veteran of the War in Iraq.  I love health and fitness in general.  I am NASM certified in personal training and fitness nutrition. I am a movie geek, as well as a fan of science fiction and fantasy, so there may be some reference to a movie, comic book or book, even references to music.

Youngin’ Me

So if any of you have been to the island of Kauai, which is my home island, you will know how absolutely gorgeous it is.

Take a Look:

ButI wasn’t always the health conscious minded individual that I am today.  I was easily the exact opposite as I am today.  I was a bookworm who stayed in, didn’t exercise, played video games daily, and loathed myself for being unfit.  

This unhealthy lifestyle stemmed from my grandma’s “I feed you because I love you” mentality, where she’d constantly fill my plate with food.  Yes, I was born a chubby baby, so she kept feeding me.

One of my favorite fat kid memories was going to Taco Bell, and my grandma would sit and chat with her friends, cuz old people chat it up in fast food places.  She would say in her broken English, “Taco Bell is better than McDonalds, we cheap but not that cheap.”

Yes, I stated that in proper english but it would be an insult to mimic her through text.

And while she talked to her friends, she would give me ten dollars and say “Buy yourself more tacos and wait.  Grandma is having a conversation.”

So my perception of food was highly distorted.

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In high school I was emo (which in the early two thousands, was like post goth that was morbid, yet emotional and sensitive, but not full goth).

And in those emo days, what was my solace to not feel so down on myself?

Food!

And If you been to Hawaii you know how amazing the local food is.  Mixutre of Chinese, Japanese, Portuguese, Hawaiian, Filipino, standard American, all slopped onto a take out container, each food melding into one another in yummy, yummy goodness.

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Eating like that a few times a week, and sometimes multiple times daily, isn’t good.

Plates filled with complex carbs with more complex carbs, fatty meats and more fatty meats, vegetables boiled down till there is no good nutrients left.

But it tastes delicious.

I will admit I have a fat kid in me, which if you hadn’t noticed comes out when I talk about food, and that when I do visit home, I do overdo it on the foods there.

Military

Shortly after graduating high school, and a few other events, which I will get to at a later time, lead me to joining in the United States Army National Guard.  I wanted to get away, I wanted to change myself, I wanted to say I did something with my life.

Yet, I was too scared to go full service, so I went National Guard.

I still get the training and experience, yet not a fully fully committed thing, because it was part time.

Flash forward a few months, it took for to process into the system, granted it was in 2004 so they were essentially taking anyone who would join, because out of fear that they may institute a draft.

To think worrying about a Draft during the Bush Adminstration was the worst we had to worry about.  Now we get to worry about Nuclear war under the current Administration and loss of our rights.

But I digress.

I did my training in Fort Benning, GA; 11-B, infantry man.

I had full opportunity to go Air Force or something safer, yet I wanted a “manly” and “brave” occupation so I chose one of the lower ones on the list.  Hell, I could have been a mechanic or even a medic or radio operator.

Poor choices in life, you learn to live with it.

BUT poor choice or not, I had a thrilling experience oversees in Iraq, because of the fact that I was seperated from the Hawaii National Guard, and placed with another unit; and I later found out I was separated because of my last name.

While other guys in my Hawaii unit had names like Pascal, Fernandez, and Madang; while I had the last name of Schiffer.  The most white sounding name out of all of them, so I was placed with a white unit because of a bit of racial profiling of my name.

BUT with being separated none of the other guys in my home platoon could say they did raids, prisoner escort, hunting missions, retrieval of sensitive information, being in high speeding convoys, sniper recon, bomb searching not at a gate, and patrolling. Most of the time they did tower guards and gate duty.  The guys who were stuck on the base, being so close to leaving the wire (green zone / safe zone), yet not able to; and I was going out there practically every other day.

While in the Army, I fell in love with fitness.

From playing sports, to running obstacle courses, to regular exercise.

It amazed even myself that I could love something so physically taxing and strenuous at times, when compared to my high school and child self.

Flash forward a few years.

I had Ups and Downs like any other person, which I may get into at some other point

BUT, Ultimately I decided to act on my lvoe of health and fitness.  From yo-yo-ing in sizes and weights, I wanted to get myself into a better place and help others.  So I enrolled in NASM (National Academy of Sports Medicine) and got myself certified as a Personal Trainer and Fitness Nutrition Specialist.

It was always a passion of mine to help others in some capacity.  And Being a personal trainer, allows me to combine my love of health and fitness and passion to help others.

So, that is me.  Writer, author, blogger, geek, gymrat.

And as you can see I have struggled with food as a lot of people have done.

And I will be posting links to YouTube vids and all that fun stuff and recipes when they all start coming along.

Please leave a comment and like and subscribe please.

Stress and Your Body

What Everyone should know is happening inside of them when they are confronted by things that are “unpleasant”

I like keeping my blog posts both informative and relevant to what is going on in my life and other peoples lives, because I’m not the type of person to just put on a happy face and fake being happy all the time.  I am a fan of transparency.  I won’t lie, a good amount of my life is great and there is nothing in my life to be unhappy about.  But that still does not mean that I am immune to stuff like anxiety, stress, and plain “bad” days where it seems like everything I do doesn’t seem to go according to plan.

Even though for the people that know me, I’m more a go with the flow kind of guy, except when it comes to things like being places on time or deadlines.  Just because of my Army days and the time crunch factor of using that stress as a motivator to get things done.  Kind of like a college student during finals week, to put it in a somewhat understandable perspective, because I never went through that kind of mental and intellectual stress.  Mine was more mental and physical.  But I am not immune to stress.

ANYWAYS… Here’s some science coming your way…

Stress is our body’s way of naturally responding to situation, most of the times it stems from fear and uncertainty, which creates a chemical reaction in your body.  During any given stressful situation, we go through a “flight or fight” response system, which is left over from our more primitive mindset of evolution.  This flight or fight response system triggers our adrenal glands to release adrenaline, norepinephrine, and cortisol.  Adrenaline causes your heart to pump faster, which brings you to a heightened state and a surge of energy; norepinephrine brings focus to that heightened state, where you are able bring distinction and clarity to your environment; and then there’s cortisol, which actually brings you down from this heightened state and regulates blood pressure

AND HERE’S THE KICKER…

What people who suffer from chronic and long term periods of stress, are producing too much cortisol.  Since cortisol is one of the latter chemicals your body produces, it generally takes a few minutes for you body to feel its effects, which sometimes the amount of Adrenaline and norepinephrine has calmed down and yet your body is still producing cortisol.  

This excess cortisol levels essentially brews in your body which can lead to:

  • Increased blood sugar levels – which leads to greater fat storage.
  • Suppressed pituitary function – which leads to low testosterone and estrogen, which can lead to lower libido function and muscle growth; as well as mood swings.
  • Suppression of the immunity system – which leads to getting sick more often.  Allergies flare up.
  • Increased inflammation – stemming from the immunity system, this inflammation is our bodies way of reacting to our outside environment and diet, so swelling of the body as well as gastrointestinal issues.
  • Reduced Liver function – which can affect the way your body regulates its blood and detoxification.
  • Memory loss
  • Inability to relax and sleep, which leads to chronic fatigue

BUT…

We need cortisol in our system because as stated earlier, it regulates and helps maintain a lot of our bodily functions.  Good levels of Cortisol help us with:

  • Acute inflammation is normal when your body comes into contact with something that it is sensitive to or allergic to, this reaction is necessary for its protection and is our immunity systems way of doing so.  So getting rid of inflammation completely is not a healthy things.  You can manage it but it is a normal reaction your body goes through.
  • Regulation of our blood sugar levels, which is our bodies way of converting fats and proteins into energy.
  • Regulating our moods from going between one extreme to another

And most importantly it is supposed to HELP us manage stress.  Yes, cortisol is the “stress hormone”, which makes it sounds like a nasty thing to have; and YES, in excess it is.

And in situations, where we are NOT getting enough cortisol, is when we are in that panicked and freaked out state, where it seems like we cannot handle what the world is throwing at us or when we can’t handle what we signed up for.  And these low levels of cortisol has similar reactions to the body as does too much cortisol.  Which is a process of adrenal fatigue, where the body stops making cortisol, because it’s in such a heightened state that your mind sees as never ending.

SO IN OTHER WORDS,

The human body adapts to constant reoccurring situations, which results in our body reacting the way it does.

If you’re constantly stressed, panicked, worrying about things, your body is in a heightened state, which as from our primitive “Flight or Fight” response, is still running on it’s adrenaline and can’t calm down.

Which is why people who are stressed or going through anxiety HATE when you say calm down, and they say they can’t; which is because they literally can not calm down.

Usually, they have to be removed from that situation in order for it to happen.  Remove the threat and removes the stress.

Nice And Slowly Now

So now you have removed yourself from the situation, or the “threat” is removed, now what.

You just breathe.

Breathing promotes a response in your body of calm; going back to those primitive times.  

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Imagine if you would that you’re one of your ancestors and you’re being chased by bigger and vicious sabertooth tiger that you were hunting.  Your adrenaline is pumping making you feel stronger and faster; norepinephrine is making running through the natural wilds and forests more comprehensive so you don’t close line yourself on a branch or trip over a root; and cortisol is doing its thing to keep your heart from exploding.  The beast is now nowhere in site, our hearts are pounding, trying to catch up to up to you, so you stop and you breathe.  You know you’re safe, everything around you is quiet, and you can finally calm down. So you breathe.  Your heart is slowing down.  You can hear birds calling overhead.  And you breathe.  Relaxing in the processes, letting safety wash over you like a cool waterfall.

So my tip for you Just Breathe.

Breathing slows the heart rate and relaxes muscles.

Breathing decreases blood pressure.

Breathing increases easier blood flow by opening up your blood vessels (raising your nitric oxide levels).

Just breathe in for 5 secs.

Just breathe out for 5 secs.

Breathe in.

Breathe out.

So this tip is for in the moment of stress of course.  But to help lower your stress levels, by regulating your cortisol levels to a normal level.  You should:

  • Eat a balanced diet.
  • Get adequate amount of sleep for you.
  • Exercise on a routine basis.
  • Learn to let go of worries.
  • Be present so you’re able to handle situations that come up.
  • And believe in yourself.  Once you stop doing that, your stress management begins to crumble.

Hope this was informative and helpful.  And for more information on a free fitness assessment and nutrition consultation just reach out and say hi.

 

My Love of Movement

June 27 2019 - Sat - 4pm onwards

During the NASM Optima 2017 conference, I attended a workout and lesson one morning presented and ran by the creator of the low impact and high intensity bodyweight workout known as ZUU.  The creator and founder based the moves on animal style movements and were done pretty much on all fours.  Nathan, the creator of ZUU, challenged each of us fitness professionals with his workout.  

He told us that he was a traditional weight lifter in the past and that traditional weight lifting steals your range of motion.  This is because your muscles become more tight from lifting heavy weights in limited ranges of motion, and not using your joints and muscles to their full potential.  Nathan said from when we learn to crawl we are taught that it is a build up to being able to walk, and we forget the movements we first learned; thinking they are “childish” or “foolish” for us to do.  But through ZUU, he has taught many that incorporating movement like this is essential for our own strength, power, and mindset. Which is why I am delving more into ZUU and going through it’s certification course and also reclaiming movement that I have lost.

Example of Zuu

When I was Younger

When I was in my late teens and early twenties, before I left my home island, I dabbled in Parkour.  For those that do not know Parkour is the act of moving from points “a” to “b” using the obstacles in your path to the most efficiency.

Example of Parkour

This is the style I am most used to, because of the flow of movement.
Granted there are more skilled examples out there that incorporate more gymnastic feats, and flips.

I fell in love with parkour, because it reminded me of when I was a kid, and how my granny would force me to get out of the house, and I’d explore the forest beside our house, climbing trees, jumping from rock to rock, over streams.  Granted I did not do it with as much effort, because I was a heftier child.  But that feeling of being free as a child was regained to me when I dabbled in Parkour.

Side note, around that same time I also dabbled in Capoeira; Brazilian martial arts, for its movement, and it was new and I wanted to try it out.

Example of Capoeira

 

As you can see there is are similar qualities to each of these styles.  All of which I LOVE

Freedom Through Mobility

I have always loved movement.  And with going into more traditional weight lifting myself, I have found myself lacking a range of motion.  This is in part due to me injuring myself after a Spartan Race while in Venice beach.  This injury prevented me and crippled my mind in a way where I told myself “I can’t do certain things because of re-injury”  and “I can’t risk doing something because it will directly affect my livelihood.”

With learning the basics of ZUU, my range of motion in my injured shoulder has surpassed what I was doing in Physical Therapy, and my strength in my shoulders is returning; Which for anyone regaining what you lost is an amazing feeling.  What is something you have lost?  How would you feel once you regain it? That is how I feel.

So, like I mentioned in a previous blog post titled 3 Tips to Getting StartedJUST MOVE. Take your time learning and ease yourself into movements that were once second nature.  Reclaim that range of motion you lost from weight lifting, sitting all day, and reclaim that mindset of fun and freedom that comes when you are able to move.

Side question:

Who can name the original speaker of the quote that the quote I have at the top is a take on it?

IIFYM … Not the Fitness World’s YOLO

A little History on IIFYM

At some point or another you have most likely heard of the term “If It Fits Your Macros”, which from what I was recalled during a lecture was coined by message board moderators from BodyBuilding.com in response to the repetitive and redundant questions about eating habits people had about what they can and can not eat when they are either lifting for power, strength, and cutting.  So they coined the term “IIFIYM” for “If It Fits In Your Macros”, as a tongue in cheek way to cut back the constant message board chatter and make it simple.

Nowadays the IIFYM has become a worldwide movement, which some people take into excess, by taking it as a way for them to eat junk foods, that wouldn’t necessarily be considered good for a diet plan.  And to many people it’s a dream to be able to eat foods like cake and ice cream yet still have it a part of their “diet plan”.

As someone who has tried rigid diet plans from Paleo, to the South beach diet, the Atkins diet, Keto, and even “Eat Right for Your Blood Type”, I saw IIFYM as more of a blessing because I could eat foods that fit my macros, and was not restricted to “Good” and “Bad” foods.  And there was more of a flexibility with it that allowed me to not feel guilty of the foods I eat, just as long as it fit my macros.

So let me digress… to progress…

Macros in short are macronutrients of a healthy diet.  

And when I say diet, I mean eating habits.  

And those macronutrients  (Macros) are Protein, Carbohydrates, and Fat.  

Proteins help build and sustain muscle tissue, Carbohydrates are used to power and energize our bodies, while Fats carry and metabolize vitamins and other micronutrients.

So when you are on a low carb diet like the Atkins and keto diet, you can see those people are usually less energized and more lethargic, because their body is under stress of going through ketosis, where their bodies are trying to convert stored fats into energy.  While in contrast if you are on a high carb diet, and your body is not doing adequate amounts of physical activity; your body converts excess carbs into fat stores.  But this conversion of excess nutrients most happens when there is an excess amount of calories that are being taken in.

So for fat loss to occur, one needs to eat less calories than they are naturally burning throughout the day.  

This is called a caloric deficit.

Here’s where it gets a bit technical for most people, but I’ll do my best to make it easy to understand.

Here’s a picture to help understand.

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There are a number of calculators out there that can help you calculate your Total Daily Energy Expenditure.  Pictured above.

Your TDEE is firstly made of your basal metabolic rate (BMR), the amount of calories that your body naturally burns to sustain itself for natural bodily functions.  This is generally 60%-70% of the amount of calories we burn.  If your calorie intake is below this, can result in weakness and loss of strength, lethargy, and bad moods, because your body is straining to keep itself going, and when you eat, your body will want to immediately convert most of the calories it’s getting into fat stores as a matter of self preservation.

But we generally do more in a day instead of just laying in bed all day, which would cause atrophy and muscle deterioration, but that’s another topic.

One then needs to calculate their Non-Exercise Activity Thermogenesis (NEAT), which is the amount of calories we burn through the day when we are working and typing, walking, and fidgeting.  These activities generally burn approximately 15%-50% of our total amount of calories in a day.  So if you’re highly active in walking, fidgeting and tapping and constantly in motion, you burn more calories.  But keep in mind, the longer you go on eating less, the less you become active because of the caloric deficit, which generally drops the rate of your NEAT.

We then have Exercise Activity Thermogenesis (EAT), which is exactly what it sounds like; the amount of calories you burn while you’re exercising.  And this consists of approximately 15%-30% of the calories a person burns.  So, this is why you see athletes eat loads of food.  This is because the amount and frequency that they train; their bodies are constantly needing that intake of calories to help their performance.

And that leaves us the Thermic Effect of Food (TEF), and that is the amount of calories you burn when you are digesting food.  Yes, you burn calories while you’re eating; but it just accounts for about 8%-15% of what you burn.

All these numbers added up make up your Total Daily Energy Expenditure (TDEE); which is, you guessed it the total amount of calories you burn in a day with everything you do.  

So…

Getting back to the point of me talking about IIFYM, you need to be in constant monitoring of your caloric intake, and the changes your body is going through, so having that flexibility to eat what your body is needing is such a great thing.  

BUT REMEMBER it does not grant full access to eating junk food.  Just infrequently and not in excess.

So in conclusion, there is no such thing as a good diet plan to be on.  Each kind of diet has its attributes that are both good and bad, while your discipline to adhere to a single one is the main thing that will shine.  But for general weight loss, find your TDEE and slowly cut back the calorie intake.  I’ve done it, and I know all of you can as well.

And if you are questioning where most of my information is coming from for this more science backed information.  Feel free to read the ISSN Stance on IIFYM

If you want more information on how I can help you.  Please email me or call me.  I am here to help.

3 Tips to Getting Started To a Healthier Lifestyle

 

I am a sucker for a good before and after photo.  Be it myself, my client’s, a friend’s, or a random strangers.  Even for a friend and a stranger who are not a client of mine, I know the hard work and the dedication it takes to get those results.  It makes me all warm and fuzzy on the inside to see people succeed like that.

It’s these before and after photos that I use to remind myself of the steps it takes to get there.  They are bookmarks in my mind that help me not forget where I came, and remind me of what I did to achieve those goals.

 

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Some of my clients and friends have asked what’s my secret to doing what I did to change myself physically.  And short of sounding like an ass and say “dedication and sacrifice” which makes me sound rude, insensitive, and a bit crazy for overhauling my life in a drastic way.  And a lot of people don’t want to do that, because they may fail at it and they don’t want to fail; or they have urges that they don’t want to change; or they have habits that are bad habits that they don’t see as bad habits.

So in taking the time to think it out and go over what I have told clients in the past, here are my 3 Steps to Get Started on a Healthier Lifestyle.

To be clear, this is a starter method to getting acclimated in the journey you’re about to undertake.  But it is always good to jump back at this for a refresher, or to go over when you relapsed from diving head first into a healthy lifestyle.

 

STEP ONE: START SIMPLE

 

So this is a general rule instead of a step.  But it is the first thing that you need to do.  Keep your goals of what you want to achieve for yourself simple.

A lot of people start of strong with a new healthier lifestyle.  And that can be from going to the gym daily and dieting.  Doing things they’ve done in the past, which got them results short term but for some reason or another they got side tracked.  They let life get in the way, sickness comes up, and they either fail to those beginning habits back up or jump into again.

 

For myself:

THere have been a number of times where i got into fitness and relapsed into my old habits because of life, or injury.  And I always tried pushing right back into it when i left off.  Which has either made my failure then even harder to take, or led myself to injuring myself, which made the recovery period that much more unbearable.

Specifically, after a toxic relationship, I ended up exercising again, but through myself into what I used to do before that relationship, and ended up hurting my back.  I was lucky I didn’t injury myself for good, but it reminded me that my body was not what it was , and that I need to start slow and simple.  So what did I do, I went the low impact route and began biking.  I made biking a daily routine.  I biked to and from work, to the grocery store, to friends house.  But I soon became that friend who was always sweaty.  So yes, I started simple and took it into excess.  But I still started simple, and made that change.

Take away:

Remember to start simple, start slow, and ease your body into this transition.

 

STEP TWO: MOVE

 

I touched on this in Step One, and you get the idea.  Chose an activity that is fun to do, make it a daily thing.  

Do not just go head strong into a 5 or six day a week workout plan, because your body may not be able to handle it.  Start with 2 or three days a week.

This step is your own choice of where you want to start moving.  I chose biking, because I kind of had to, others have chosen workouts, and some have chosen to walk more.

Start moving your body on a daily basis.  This goes especially to those who wit at desks all day long.

Either Move and be active Before work, during a break at work, or after work.

If you’re able to move throughout the day in small bursts, that is awesome.

Just move.

And if you’re already moving.

Keep Going, add to it, change it up.

If you’re in a workout and the workout isn’t working, change it up.

 

For myself:

Moving beyond biking as a form of movement for myself, I began to run and strength train.  The daily cardio of biking was intensive yes, but I needed more.  Running was just an extra way for me to strengthen my legs as well as keep my heart rate going.  While the strength training added to my muscle density and overall strength.

 

Take Away:

Find a simple physical activity, and do it daily.

 

STEP THREE: EAT CLEAN

 

This may be the hardest of the things for a lot of people to do because I know it was for me.  In our society, we are so programmed to eat certain ways because it’s convinient.  We get fast food when we’re running late to work, we get over priced coffee because we don’t like the taste of normal house made coffee, we buy lunch from “healthy-ish” places, and come to dinner we get take out because we’re too tired after work, or don’t want to deal with cleaning dishes or cooking in general.

It’s this habit that is A) a gut expander.  B) A money eater. And C) overall unhealthy.

With the negative out of the way, the good things about eating clean is because you know what is going into your stomach.  Sure you have the nutrition facts for these take out places, but you truly don’t know what you’re eating.

By eating clean, I don’t mean going strictly organic and non-pesticide vegetables and free range chickens and beef products.  When I say clean eating, I mean preparing your own means and your own foods, knowing what you are eating.  By knowing what we are eating, we know more of our bodies, because we begin to feel in tune with our own selves and listen to our body more..

So as always start simple.  If you’re addicted to sugary sweets, don’t cut all out completely, cut back on the days you have them.  If you want to eat healthier add vegetables to a single meal daily before you jump into veggies every meal.  Don’t cut carbs and grains completely, just limit the amount.

 

For Myself:

I actually had a very easy and resolute choice for myself to give up certain foods.  It was a matter of food sensitivities and intolerances.  My body could not handle certain grains and could not handle coffee.  So I cut them out cold turkey.  Doing so made me cranky, to say the least, which cutting back slowly eases that crankiness.  But for my own health reasons, I had to cut them out completely.  Or it would mean very uncomfortable bodily reactions.

That cold turkey I did, I do not take for granted because I know a lot of other people who have cut out certain items on the spot and failed drastically.

One year for Lent, I gave up meat and had to eat ovo lacto-vegetarian for that season, meaning I can eat dairy and egg products, just not the meat of an animal.  And I did have the willpower to last the whole Lent season, but once I got off of it, I fell hard for eating meats, and through my body for a loop dietary wise.

Take Away:

Try to cook and prepare your meals as much as possible.

 

FIN

There You have it.  My three simple tips for starting off to living a healthier lifestyle.  I know that some of these may be daunting from the get go.  But I believe in anyone who is starting out their journey, and I know that keeping these simple facts true and building upon them will bring you success.

If you have any questions or would like to learn or or even have a consultation in person, please reach out to me.

Just Breathe

When I was training during basic training, I had a problem my breathing while doing pushups, which my upper body strength was weak.  I had the tendency to hold my breath, exhale while going doing to the ground, inhale while pushing back up.  And my Drill Sergeant would shout at me to go faster.  In his own yelling manner, he’d shout “BREATHE OUT WHEN PUSHING UP!” And in the stressful times of Basic training, I learned quickly breathing during exercising.

In controlling my breathing, I found myself getting stronger, faster and all around better than I was versus when I started.  

Breathing has all sorts of benefits for the body when you supply it with adequate amounts of oxygen.  While exercising breathing increases your heart rate to supply muscles that are working with oxygen, and converts available glycogen into glucose and into ATP which when broken down becomes ADP.  All the science of it essentially breaks down to, supplying oxygen to your muscles helps burn stored fats.

But breathing faster doesn’t necessarily mean you burn more stored fats.  Breathing does burn stored calories, which at rest is just your resting metabolic rate; the amount of calories your body burns at rest.  Increasing your breathing rate during physical activity does add more to you caloric burning.

But with improper breathing one can cause more harm to the body than good.  When you hold your breath you starve your body from oxygen, which makes your weaker because your muscles are not getting adequate amount of oxygen to produce energy.  Improper breathing also strains the body and muscles in ways where you can pull a muscle and strain it which can produce injuries.  As well as when your body does not have enough oxygen your body converts glucose into lactic acid, which leads to fatigue and muscle soreness and cramping.

So remember to breathe.

PS. Also side note on the fact that breathing also relaxes the body, slows the heart rate as well as calms the mind.