{"id":2623,"date":"2016-06-03T00:14:05","date_gmt":"2016-06-03T05:14:05","guid":{"rendered":"http:\/\/firerescuefitness.com\/?p=2623"},"modified":"2016-06-03T00:14:05","modified_gmt":"2016-06-03T05:14:05","slug":"5-simple-tips-to-get-lean-and-strong","status":"publish","type":"post","link":"https:\/\/firerescuefitness.com\/2016\/06\/5-simple-tips-to-get-lean-and-strong\/","title":{"rendered":"Firefighter Fitness- 5 Simple Tips to Get Lean and Strong"},"content":{"rendered":"
Would you agree that a leaner athlete is a better athlete? \u00a0I know this is a “loaded” question. \u00a0A lot of the answer has to deal with the sport in which the athlete is participating. \u00a0One thing that research shows is that a leaner athlete is a “more efficient” athlete. \u00a0When it comes to firefighters, this is a valid finding. \u00a0Efficiency\u00a0in general terms, describes the extent to which time, effort or cost is well used for the intended task or purpose. So, a more efficient Fire Rescue Athlete will be able to do more work with less physical effort. \u00a0This is\u00a0especially\u00a0important since most of our “more intense” work as Fire Rescue Athletes comes when breathing air via an SCBA.<\/div>\n
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The spring and summer months can be a challenging time to keep your fitness and weight in check. \u00a0There are a ton of parties, weddings and gatherings that can easily get your nutrition out of line. \u00a0These events are also reasons to skip workouts.. So, to help you combat these fitness “distractions” I’ve created these Firefighter Fitness- 5 Simple Tips to Get Leaner and Stronger in the next couple of weeks. \u00a0These tips can help you stay or get back on-track this summer. \u00a0Take a look.<\/div>\n
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1. Ge<\/strong>t back to basics with your Nutrition.<\/strong><\/span> \u00a0Consume whole foods that are natural and not processed. \u00a0Try to consume lean protein sources (lean beef, chicken, fish, and whey protein), fruits & vegetables (oranges, apples, strawberries, blueberries, broccoli, peppers, asparagus, celery, carrots), nuts (almonds, cashews, & walnuts), and whole grains (oatmeal, brown rice, quinoa).<\/p>\n

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2. Follow a consistent and effective EXERCISE program!<\/span><\/strong>\u00a0 This program should include active flexibility, full-body core exercises, fire ground movements and fat burning\/ performance enhancing intervals. \u00a0Fire Rescue Athletes need to be ready for any situation, a well planned fitness program is essential. But, very few fitness programs prepare Fire Rescue Athletes to be “fit for duty” and help decimate fat…..until now.<\/p>\n

Click HERE to Check out the FRF Firefighter Fat Loss Workout<\/a>.<\/span>\u00a0\u00a0 Also, check out these programs (Click HERE<\/a>)<\/span> that will get you in the shape of your life<\/a><\/span>.<\/p>\n

3.\u00a0\u00a0<\/span>Drink more water.<\/span><\/strong>\u00a0Water is essential for life. The human body is made up of more than 60 percent water, and nearly 75 percent of the brain is comprised of H20. Without it, humans can\u2019t survive more than a few days. \u00a0Progressive dehydration from exercise (or fire ground operations) impairs performance, mental capacity and perception of effort, and it can be life-threatening. With as little as a 2% shortage of body water, the ability to perform a high-intensity activity can be greatly impaired.<\/p>\n

Staying hydrated will not only help your performance but it could also help you stay on track with your fitness and nutrition. \u00a0Proper hydration can give you energy, help keep your joints well lubricated, help reduce fatigue and most importantly help you keep your nutrition in-line by combating hunger and suppressing appetite. \u00a0Try to drink at least 80 ounces of water a day and even more on hotter days and higher activity days.<\/p>\n

4. \u00a0Avoid ADDED Sugar.<\/span><\/strong>\u00a0 Sugar can really curb your fat loss and cause you to \"anti-sugar\"<\/a>add extra\u00a0calories to your diet. \u00a0 Try to limit sugars by looking for sugar in the ingredients and not just the nutrition facts. \u00a0The goal of reading the label is to make sure sugar is not an added ingredient. If it is not added then do not worry about the natural sugar on the fact list. \u00a0As far as how much sugar can you have in a day? \u00a0The World Health Organization suggests that no more than 10 percent of your daily calories come from added sugar, so that\u2019s a good dietary goal. \u00a0By reading labels you can figure out the number of calories you eat each day and how much sugar.<\/p>\n

Click here to read my article about reducing sugars in the firehouse.<\/a><\/strong><\/span><\/h3>\n

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5. \u00a0Consistent fat loss requires good habits<\/strong><\/span>. If you want to create \"\"<\/a>good habits, then you need \u00a0a plan. Therefore, map out your meals every day and follow them. Plan ahead for long calls by having nuts or a healthy bar for the engine or truck. \u00a0Prepare healthy meals and make extra to store for later in the week. \u00a0If you follow your plan everyday for 2-3 weeks, you will form habits that become part of your daily routine and part of your life.<\/p>\n

Follow the 90% rule. If you can follow your plan 90% of the time, you will soon see unwanted fat melt off your body. However, if you find yourself breaking these rules more than 90% of the time, your chances of failing increase significantly.<\/p>\n

Time to get “Fit for Duty,” \u00a0I know these tips can help you stay lean and get stronger this summer.<\/p>\n

Agree, disagree, let me know by commenting and sharing this post.<\/div>\n
Stay safe and Get FRF (Fire Rescue Fit)!<\/div>\n
<\/div>\n
Aaron Zamzow<\/div>\n
www.firerescuefitness.com<\/a><\/div>\n
<\/div>\n","protected":false},"excerpt":{"rendered":"

Would you agree that a leaner athlete is a better athlete? \u00a0I know this is a “loaded” question. \u00a0A lot of the answer has to deal with the sport in which the athlete is participating. \u00a0One thing that research shows is that a leaner athlete is a “more efficient” athlete. \u00a0When it comes to firefighters,…<\/p>\n","protected":false},"author":3,"featured_media":7209,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[263,119,15],"tags":[],"class_list":["post-2623","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-firefighter-eating-guide","category-firefighter-fitness-tips","category-firefighter-workout"],"acf":[],"jetpack_publicize_connections":[],"jetpack_shortlink":"https:\/\/wp.me\/paAEPz-Gj","jetpack_sharing_enabled":true,"jetpack_likes_enabled":false,"jetpack_featured_media_url":"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2016\/05\/frf-fat-to-fit-graphic.png?fit=1869%2C1042&ssl=1","_links":{"self":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/2623","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/comments?post=2623"}],"version-history":[{"count":0,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/2623\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/media\/7209"}],"wp:attachment":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/media?parent=2623"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/categories?post=2623"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/tags?post=2623"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}