CrossFit has become a huge part of the fitness industry recently, since it has shown it's ability to provide unrivaled results in it's capacity to help groups of people to lose weight, build up muscle, and stay fit. It incorporates different high-intensity training sessions set at intervals. It combines different workouts like plyometrics, weightlifting, gymnastics, power lifting, and many more. This helps keep things interesting since you have a different workout every day to target different muscles of the body. There is a lot of concern about injuries and safety in CrossFit classes, although the studies actually show CrossFit to be one of the safest forms of intense exercise. A few inexperienced gyms have inaccurately represented the quality of CrossFit programs as a whole, which is why it is vital to pick an elite gym that has thorough training methods.
Many gyms have all types of workout classes. There are a few gyms which stand apart from the rest in Los Angeles.
⦁ A4 Fitness
A4 Fitness has one of the most successful workouts in Los Angeles due to the enthusiasm and dedication of the trainers in the gym and 20 years of coaching experience. They have a beginner class before the CrossFit classes start. These sessions include training classes with experts so that you learn the correct postures for proper movement, as you transition to the CrossFit sessions that you will be partaking in. This makes it’s easier for you to cope with the information and challenges of a standard class. The gym is also well-equipped and trainers focus a lot on proper techniques for the safety of the members. The gym ranks number one due to its dedicated staff of caring CrossFit coaches, and great reviews from thousands of clients over 20 years in fitness coaching and personal training.
⦁ K2 CrossFit
This CrossFit gym has a fully-equipped space and is open 7 days a week. They have beginner sessions to get you acquainted to the workout before you start the intense CrossFit sessions. They also pay a lot of focus on safety, which is why they have lots of personal trainers there to advice you on correct postures and machine use. This becomes obvious when they end their sessions with cool down exercises to relax the muscles, body, and mind. However, they are relatively new to the business and the intensity of their workouts is low due to their focus on peace of mind.
⦁ CrossFit Granada Hills
The CrossFit at CFGH has ensured a workout space that focuses on simple methodology. It is a highly effective workout, due to the fact that their coaching methods are targeted to the individuals. They believe in challenging the individual to do better as they believe simple challenges are enough to make the trainee work harder. The CrossFit box has trainers that work hard to motivate you to reach new heights. Pushing yourself further becomes really fun when everyone in the group does it together and encourages you to achieve your goals.
⦁ CrossFit LA
With more of personal training feel you can expect higher prices, but you can also achieve serious results. They assess your goals and design the workout to make you fitter, faster, and stronger. They combine coaching and community to help you achieve your desired results. The trainers take safety and technique very seriously so that no injury can occur in the workout session. They also encourage a good exercising relationship between the group members so that everyone can motivate each other more. Fellow members take classes together so that everyone has more fun and encourages each other.
It is important to go to the best gym in Los Angeles for CrossFit since it is a highly intensive workout for the whole body. Proper trainers and gym space like at A4 Fitness is hard to come by in many local gyms which is why A4 is our readers #1 in LA.
What are the 10 Components of Fitness?
These are the ten recognized general physical and mental skills that A4 Fitness agrees are the best measuring tool, and they are all practiced regularly within a complete CrossFit program. You are as fit as you are competent in each and all of these ten skills.
So ask yourself on a scale of one to ten in each fitness category; where do I rank and how can I improve?
Powerlifting consists of three exercises. The squat, the deadlift and bench press. Most CrossFit coaches and Personal Trainers believe these core movements to be the base from which all great movements can grow. Gaining strength in the squat, the deadlift and bench press will build the foundation for increasing bone density, improving speed and positively affecting the body's engine or metabolism.
Building a strong base is essential for all movements, especially dynamic movements such as the Olympic Lifts (the clean, the snatch and the jerk) that one commonly sees in a CrossFit class or workout. Technique aside, a person doesn't move up to any significant load (weight) on any of these lifts without having a strong squat or deadlift. The majority of power for an Olympic Lift is generated through the hamstrings, quadriceps, hip flexors and glutes. Heavy squats and deadlifts are essential in building strength in these areas. The bench press has the same effect but on the opposite end of the body. Focusing on the chest, shoulders and triceps, gains in the bench press are essential for strength in pressing and overhead movements.
Powerlifting should not be limited to workouts in the gym. Our personal trainers have many clients who wish to improve their activities outside of the gym as well. For example, one member competes in numerous races in Los Angeles throughout the year and was hoping to finish with better times than she had previously. Her personal trainer had her build strength in her legs through sets of heavier squats and deadlifts which resulted in her demolishing her previous scores. Her speed improved immensely as well as her ability to maintain a faster pace for a longer distance.
The squat, the deadlift and bench press are not the end-all-be-all movements for building a strong base. There are many other strength building exercises out there in the fitness world that have positive benefits and effects. But establishing a sturdy foundation of strength is beneficial to any fitness-related goal, from building muscle, to burning fat and losing weight.
It's the age old battle that seems to ramp up every January when resolutions are in excess and motivation is in overdrive. I want to lose weight. I want build muscle. I want to be fit. Listed below are a few fail safe methods for sustaining a healthy lifestyle.
1. CLEAN EATING
Most experts will tell you time and again that an extremely important element of maintaining a healthy body weight relies on what we put into our mouths. The word diet usually means a prison sentence to most people so let's just call it a new and improved way to look at food. The term clean eating has made quite a splash within the fitness community with it's focus on eating lean proteins, good fats and fiber rich vegetables. Cutting back on simple carbohydrates (starches) and sugar rich foods is a must when trying to achieve optimal health and wellness. The USDA defines lean proteins as having less than 10 grams of total fat per a 3.5 ounce serving. Some good examples would be the white meat from a chicken, most types of fish (also rich in omega-3 fatty acids) and cuts of beef that meet the standards for lean meat. Unsaturated fats when eaten in moderation can help lower cholesterol levels and reduce your risk of heart disease. Some of the best unsaturated fats are avocados, walnuts, and olive oil. Substituting unsaturated fats for processed carbohydrates will lower insulin levels. They can also quell your appetite, cutting the amount of calories you eat per day, while improving your metabolism. Fiber rich vegetables or whole carbohydrates are unprocessed and contain the fiber found naturally in the food. Some fabulous whole carbohydrate options are broccoli, spinach, green leafy lettuce, apples, berries, yams and sweet potatoes. If you switch to a clean eating regiment, you can lose up to 10 lbs in one week. The members at our West Los Angeles gym noticed significant changes in their bodies after they cleaned up their eating habits.
2. Calories In vs. Calories Out
Once you adopt a clean eating regiment into your daily routine, you will automatically cut your calorie intake. A pound of fat is 3500 calories. If you limit your calorie consumption by 500 per day, in 7 days you will have lost a pound of fat. It is pretty simple math. What is not simple is the fact that different foods can have different effects on the body. Only focusing on the calorie content of foods and disregarding the metabolic effects of certain foods can be a disadvantage. All calories are not created equal. For example, a 100 calories of fructose (soda, candy, sweetened yogurt) will have completely different effects on the body than a 100 calories of lean protein. There is really no nutritional benefit from eating 100 calories of fructose so you are likely to stay hungry and eventually consume more calories. Therefore adopting a clean eating lifestyle will automatically reduce caloric intake and ensure beneficial effects on the body. A good personal trainer or nutrition coach can help you determine the most nutrient rich foods to include in your diet.
3. Strength training / Building Muscle
The human body burns more calories each day when you have more muscle mass. Image muscle as firewood, the more firewood you add the bigger the flame. When strength training, your body continues to burn calories during the reparation of damaged muscle tissue. That recovery process and increased fat burning can continue for 72 hours post workout. Cardiovascular training is essential for heart health and building endurance but when it pertains to losing weight you only burn the calories you expended during that period of training. A good CrossFit workout that includes strength exercises like a Squat, Deadlift or Strict Pull-Up could have you burning calories for up to three days post workout. Finding a knowledgeable personal trainer, strength and conditioning coach or CrossFit gym will optimize your fitness goals.
These three tips are integral for consistent weight loss and ideal health.
Our main approach for all of our members at A4 Fitness CrossFit and Boxing in West Los Angeles whether they are personal training clients, CrossFit members, or MMA members is to be more specific when trying to assess their fitness goals. All too often people have a broad sense of what fitness goals they would like to achieve. For example, when a coach or personal trainer asks his/her personal training client or CrossFit member a specific goal they would like to attain the typical response is usually pretty general. "I want to lose weight. I want to get stronger. I want to be more fit."
So how can we as personal trainers, CrossFit coaches and the fitness community as a whole measure fitness goals in a tangible way? "How many pounds would you like to lose in a month? Would you like to get a strict pull-up? How much weight would you like to back squat? Would you like to be able to do a handstand? Would you like to enter an amateur fight?" Such questions are usually met with enthusiasm and intrigue. It gives our members something clearly measurable to strive for. If certain goals still seem a bit daunting to our clients and members, it is our job as personal trainers and CrossFit coaches to work as a team with our members and our fitness community to offer alternatives while still being specific. "A strict pull-up may seem a bit out of reach for you at this time. I noticed you are currently using a thick green pull-up assisted band let's shoot for switching to a thinner purple assisted pull-up band in the next month." Such goals, once attained, ignite a fire in a majority of our A4 Fitness members. They set a clear and specific goal, achieved it, and have already set their next goals in motion.The possibilities then become endless.
Whether it's running a 6 minute mile, squatting more than your body weight, stringing multiple muscle-ups together, gaining more muscle mass, fighting in an amateur boxing match or getting upside down and walking on your hands BE SPECIFIC.
Floyd Mayweather took over the biggest PPV fight in boxing and MMA history to TKO McGregor in the tenth round of their historic match up, but how did he do it? Let a pro boxing and MMA coach help you understand how this fight was always just a matter of time. If you have any questions, come visit us for a boxing class in West Los Angeles at A4 Boxing.
It's PR week and you know what that means! Everyone in our Crossfit class competing for a spot on our leaderboard. Clean & jerk, back squat, bench press, pull-ups, rowing, handstand walks.... Do you have what it takes to make it? Come on in for a CrossFit class and show us your strength. #fitness #straightflexing #a4beasts #westla #santamonica #losangeles #a4fitness #a4fitnessla #prweek #healthybodyhealthymind #health #fitlife #inglewood #culvercity
Wanna learn boxing and MMA striking from one of the best coach / fighter teams in the world? Learn how to counter punch the jab in this first installment of "Adam And Flash". An instructional series from the hottest boxing coach in MMA (Adam Lerner) recently finished a 2 year winning streak in Boxing and MMA and the #1 ranked bantamweight in California (Terrion "Flash" Ware) after a 5 fight winning streak.
Watch the entire episode and more episodes on Google Plus on the A4 Fitness CrossFit, Boxing and Personal Training page.
A4 MMA's Chris Padilla beat Mexico's #2 ranked MMA lightweight Ivan "Choco" Castillo at Brave 7 in Mexico last Saturday night. He used his boxing and wrestling to put on a great show. "Taco is now ranked #11 in California and is on the rise. UFC.... Here we come!
Adam & Amanda
We have spent most of our adult lives training and guiding thousands of people toward better health & fitness. We have created this A4 Blog in order to better educate our friends & members. We will answer any of your health / fitness / nutrition questions as well as keeping you posted on what's new at A4.