WHAT ARE MACRONUTRIENTS (MACROS)?
Protein is essential for building muscle and repairing damage throughout the body. It is made up
of building blocks called amino acids. Some amino acids can be produced in the body and some
need to be eaten in food. Your protein intake should depend on your weight and activity. And
while getting in enough protein is important—more is not always better. Too much protein, and
not enough carbs and fats, can result in the body relying on protein for energy instead of using
it for gaining and repair muscle. Knowing your protein needs is key for reaching your weight and
Simply put, carbohydrates provide energy. Quick energy carbs come from fruits, candy, sports
drinks, and processed starches, like white bread and crackers. They should be eaten around a
workout so your body uses the energy that they give. When you eat simple carbs and do not use
the energy they provide, the excess energy can be stored as fat. Slowly digested, or complex carbs,
have more fiber, which prolongs their release of energy and helps to keep digestion regular. Some
examples of complex carbs are whole wheat pasta, brown rice, and quinoa. These carbs are ideal
when activity isn’t in the immediate future.
The types of fats that we eat are important. Fats from plant sources like nuts, avocados, and
vegetable oils are excellent sources. Fats from animals have their place in a healthy diet, too, but
should be eaten in lesser amounts since they are higher in saturated fats, which can affect heart
health. When you eat fats is also important. You should try to consume fats in each meal since
they will help to keep you fuller longer. Fat shouldn’t be eaten right before or during workouts
since your body requires quick energy during those times.
Dumbbells, barbells, and weight racks are in the gym for a good reason, but it’s also possible to achieve a total body workout without the aid of machines or free weights. For those looking to workout without equipment, we put together this awesome guide to build a better you via sweat and perseverance:
Short Circuit Workouts
You can quickly ramp up your gym routine via the use of short circuit workouts. By doing exercises in a circuit with brief rest periods between each set, you can build cardio and muscle growth in your workout without equipment.
Between each circuit, our experts recommend a quick rest period of about two minutes. That may sound intense, but don’t be intimidated! If you find yourself unable to hit the desired number of reps in a particular set, you can rest-pause until you hit the target. In a rest-pause, you can take about 10-20 seconds to catch your breath until you have the energy to keep going and finish out.
Exercises for a Full Body Workout
So, what should you do during your short circuit? There are countless options for your circuit and you can mix things up based on your skill level, experience, and targeted areas. In keeping with the CrossFit tradition, these exercises will give you a total body workout, even if you choose to avoid the typical equipment.
Pushups and jumping jacks probably felt silly back in your Phys. Ed days, but they can be an integral part of your short circuit plan. Beginners – and even CrossFit veterans – often look to kickstart their circuit with 10-15 push-ups followed by jumping jacks until they hit the one minute mark.
These simple no-equipment exercises are a great way to get the blood moving for the rest of the workout. More advanced athletes may choose to dial up the number of push-ups or modify them into incline push-ups, but be sure to leave enough in the tank for the rest of the rigorous workout.
After that, you can incorporate spider lunges, walking lunges, hip thrusts, and crunches into your circuit. The number of reps in each set is up to you and you can fill out each minute with jumping jacks or similar exercises if you choose. Remember, once you’re done, it’s time to start back from square one after a quick two minute break.
Get The Best Workout Without Equipment From The Pros At Sweat Factory Crossfit!
It can be hard to stay motivated when working out at home or in the gym without the guidance of a personal trainer. Personal trainers at traditional gyms wind up being incredibly expensive, but sessions with the experts at Sweat Factory Crossfit will cost you a whole lot less per session.
To get the ultimate workout without equipment (and total body workouts with equipment), sign up for your free trial at Sweat Factory CrossFit today!
6 Week Challenge Finisher
Xomir lost 12lbs and 3% Bodyfat.
What did she learn:
“I lost my mom and aunt to breast cancer within the last 11 months and I was very sad.
I found that I need to keep myself healthy because breast cancer runs in my family.
I also found the ability to go through life with a positive attitude, happy, and healthy. This definitely changed my life.”
Say Hello To Jennifer Delia
We have an amazing family. You inspire more than you know. Jennifer has one of those amazing personalities that you can’t help but like. She has completely turned her life around with hard work in and out of the box.
“7 months ago, I did something I never thought I’d do- I joined…gym isn’t quite the right word because Sweat Factory is so much more than that to me (more on that later). The last 7 months have resulted in:
a loss of 30 pounds (and still counting)
a loss of 15% body fat (I’m now in the healthy range!)
a gain of 4% muscle mass
dropped from a size 14 to a size 6 (and this is still changing)
So, how did I get here?
7 months ago, I was in a rough place. My brother encouraged me to check out Sweat Factory as he thought exercise might help me. I thought “What do I have to lose?” I set up a meeting with Clint to talk about the new 6 week program. When I arrived at the box for our meeting, I took one look at everyone working out and immediately thought, “Oh ‘heck’ no! This is not for me!” But after speaking with Clint, I decided to give the 6 week program a try. After all, if I didn’t like it, I could stop at the end of the program. I started attending the Factory Fit classes 3 days a week. It was rough. My body was not in shape. I had never exercised like this in my life. I could barely walk after the first few classes. However, about 3-4 weeks in, I started to attend classes 4 days a week and by week 6 I was there 5 days a week. Fast forward 6 months. I’m at the box 5-6 days a week and receive personal training 1 time a week. Working out has helped me manage some of my stress and anxiety. I’ve also started to step out of my comfort zone and try new things- like competing in the Intramural Open and the Festivus games. I absolutely love working out at the box and look forward to it everyday. However, my success isn’t just because of the workouts. It’s because of the amazing coaches who support, guide, and push me every step of the way. It’s also because of the amazing people I’ve met at the box. They’ve welcomed me with open arms and are just as supportive as the coaches. It often feels like a joined a family, not a gym. It’s been an amazing journey and I can’t wait to see what changes the next 7 months will bring. #chasinghappiness “