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With so many various types of exercise available, deciding which one is best for you and your goals can be difficult. You might be wondering if you should do Low-Intensity Steady State (LISS) cardio or High-Intensity Interval Training (HIIT) cardio to grow muscle and burn fat (HIIT).

To answer this, you must first know the distinctions between LISS cardio and HIIT cardio.

What is LISS Cardio?

LISS, or low-intensity steady-state cardio, is a kind of aerobic (“with oxygen”) exercise. LISS is generally conducted at a constant tempo for 30-60 minutes with little variation in speed or intensity. 


Advantages of LISS Cardio Training

  • Less strenuous 
  • Lower chance of injury
  • Improved early fat burn

Disadvantages of LISS Cardio Training:

  • Extended sessions
  • Less motivated to exercise
  • Only burns calories during exercise

What is High-Intensity Interval Training (HIIT)?

HIIT is an abbreviation for high-intensity interval training, which requires building up a sweat rapidly through short bursts of intense exercise, then resting for a slower recovery time before repeating the practice.

Advantages of HIIT Training:

  • Sessions that are shorter
  • More effective for long-term fat loss
  • Aids in muscle retention

Disadvantages of HIIT Training:

  • More strenuous on the body
  • Increased recovery time
  • Intimidating for newcomers

The Primary Distinctions Between LISS Cardio and HIIT

Intensity of Activity


  • LISS cardio is significantly less intense than HIIT training.
  • This corresponds to 60-70 % of your maximal heart rate.


  • A HIIT exercise is designed to push you to your maximum tiredness level.
  • This would include executing as many reps of each exercise as feasible with maximum intensity.

Duration of Activity


  • LISS cardio is often significantly longer than HIIT cardio since you are exercising at a pace that you can maintain for long durations.


  • HIIT, on the other hand, is significantly shorter in duration since you are training at a pace that cannot be sustained for more than 30 minutes.

Calories Burnt

  • According to studies, doing a HIIT session burns more calories than doing LISS exercise for the same length of time.

Which is Better – HIIT OR LISS?

If you find yourself missing exercises because you’re afraid of the hour-long jog, consider HIIT. If you dislike the intensity of HIIT, try LISS. However, it is a good idea to practice both on alternate days and cycle between the two so that you can get the advantages of both.

Maintain adequate recovery time, remain hydrated, and have fun!

                 Contact Us: info@ironorrfitness.com





Physical fitness is an ancient trend that was a part of the job description for soldiers and gladiators; for the active, globetrotting men and women of today, being fit is more about embracing a healthier perspective on life.

The rigors of daily routines, and other responsibilities, take a toll on the amount of time one finds to devote to oneself and fitness regimes. One essential form of fitness regimen that is especially beneficial, as it prepares one for the daily grind, is functional training.

The best way to learn functional training is through an experienced professional. Personal Trainers San Diego at Iron Orr Gym, a reputable establishment, are certified to assist people interested in this discipline of fitness workouts.

What is Functional Training?

Every person that has an active lifestyle; be it at home or at work or a combination of both, needs to have an exercise routine that targets the sets of muscles used on a regular basis, to strengthen them, condition them against injury and keep them prepared for the challenges that each day brings.

Functional Training exercises are an amalgamation of activities such as weight-lifting, movements in a compound manner utilizing multiple joints, and also in different planes of movements. These techniques train the muscles to work systematically and in a synchronous manner which has the added benefit of strengthening and stabilizing the core.

Unlike the traditional methods of fitness and weight training which focus on a particular muscle set such as biceps, chest or glutes, etc., functional training concentrates on patterns of movements that replicate activities from a real-world scenario; strengthening one in a way that makes daily activities comfortable and feel natural to perform.

How does it Benefit a Person?

Functional Training exercises find their origins in professions related to rehabilitation. Patients recovering from surgery or injury undergo physical therapy, which is essentially functional training, to regain their lost strength through the imitation of movements that one might need to perform in their daily routine; hence, hastening their recovery.

There is a multitude of benefits to be gained from functional training, the important few are explained as follows:

Core Muscle Strengthening

It is called the core muscles for a reason, as all the parts of the body depend on these muscles for strength and support. Having a strong core is vital for the protection of the organs and the central nervous system, besides the added perks of increased stability, stronger and pain-resistant back, and an improved posture.

Most functional training exercises include the core muscular structure in their execution. These exercises are crucial for stay-at-home women, especially new mothers, as they have to lift kids, and other heavy objects like groceries; and being out of shape due to periods of low activity can take a toll on overall muscular strength, leading to injuries in case of overexertion.

Functional training targets these issues in the core by enhancing the stability, strength, and endurance through exercises that replicate the movements of everyday work, allowing for the more efficient accomplishment of work. Women can avail these benefits; also, at the comfort of their homes, through the enrolment under a Female Personal Trainer San Diego or at the Iron Orr Gym in San Diego.

Reduction in the Risk of Injury

The human body is marvelous in its creation such that it can compensate for weakness by distributing the stress or load faced on one side to the other symmetric side of the body. This is a gateway to unwanted and unwarranted injuries that create roadblocks to an efficient work schedule.

Functional training combats the likelihood of injuries, due to strenuous activities, by transforming the body to cope with physical stress in a more effective manner through an exercise that mimics patterns of motion that a person is habituated to in terms of daily exertion.

This training not only strengthens and conditions muscles but also the soft tissue ligaments and tendons that surround and connect muscles to bones. Toughening these connective tissues is crucial as they are the most likely to be injured during bouts of overexertion.

Minimization of Joint Pains

Functional training is a blessing for those who suffer from frequent joint, muscle, and back pain. Through the exercise, one trains their body in a multi-directional pattern which induces stretching and flexing that fortifies joints and muscles, especially those of the back and spinal cord.

The body performs its own miracles by healing through regeneration. This is the same process that builds a muscular physique, albeit not at such an intensive level; as the goal is to strengthen the muscles and joints, in concern, through wear and tear at a diminutive scale.

However, any new form of exercise, previously unknown, should not be practiced without the supervision of an expert. Primarily when used for the treatment of joint pain; self-treatment is highly risky and could lead to complications.

There is, after everything, a beacon of hope that is helping people get back on their feet, and those are the Personal Trainer San Diego. These certified professionals are prepared to train a person of any age or gender in functional training; mainly from the comfort of their own homes.

Evolution of Fitness Level

Functional training, unlike traditional strength training, has the unique effect of making one faster besides just the development and fortification of muscles and joints. Through meticulous repetitive action, the body is conditioned for prolonged periods of activity and can also summon agility and dexterity when required; making one the envy of their peers, those who have not yet embraced the rewards of functional training.

Speed is not the only perk that’s savored. The emphasis placed on a plethora of movements ensures that the body achieves a significant boost in terms of flexibility and coordination. Working the body in its natural range of motion, coupled with resistance supplementing the mobility, results in augmented coordination and overall flexibility.

The involvement of a myriad set of muscles during functional training leads to the incorporation of stabilizers; a group of multiple small muscles, the responsibilities of which are to support the larger muscles in movements combining various planes of motion. Training these muscles further improves the strength of a muscle set and also works on maintaining balance, which also imparts a good posture; a must in the WFH times of these days.

Knowing Your Own Body

The fundamental aspect of functional training is that through the journey of developing a fit body, one also experiences a mental workout. The techniques utilized while training require one to focus on their body’s requirements as it conducts its role as gym equipment, providing resistance to each movement.

Once beyond the initial training phase, instead of relying on external input, one should be more in tune with their physical being and be responsive to its needs. Acquiring the instinct that advises on the best course of action with respect to comfort, posture, range of movements, the intensity of exercise, etc. This instinct is an amalgamation of many esoteric sensing abilities of humans; mainly, proprioception, which is an ability to judge one’s orientation to their surroundings.

Functional training has the added advantage of offering adaptability to suit the level of fitness of the trainee. Even if one is a beginner at working out, the low-impact nature of this training safeguards one from injuries by placing minimal stress on the joints or any other part of the body.

This makes functional training ideal for older adults, assisting them in maintaining good health of joints and staying nimble throughout life; and the best place in San Diego Fitness related is the Iron Orr Gym. They are the specialists in functional training and they provide San Diego Personal Trainer to serve your every need related to fitness.


The rat race of this day and age has made us all slaves to money. Nevertheless, we are not slaves to our fate of leading a life in poor health. Desk jobs and TV screens might have slowed us down, but just a little change in lifestyle and devoting time to activity can make a big difference in the long run.

It takes a drastic event, like an accident, such that when it crumbles a person’s ability to move, they have to learn to walk all over again; known as rehabilitation. Instead, it is better to “pre-habilitate”; to prepare oneself for all eventualities in life through a little hard work and dedication; to achieve the strength in our bones and our muscles and our joints, so that they may never fail us when we most need them in life.

Having a healthy and strong core is the key to acing every physical activity and living a fit daily life. It helps you hold your body upright while you are conducting your day-to-day activities.

Core strength helps you achieve the right posture, prevents you from experiencing back pain, and resultantly you can move around with more ease.

All personal trainer  San Diego lay enough emphasis on core stability and strength before you can advance towards accomplishing other goals. People often think that one who is physically fit has enough core strength, but that may not always be the case.

There are many people who have the best body and can do planks and sit-ups like a pro and yet do not have a strong core. If you have a weak core, your body will display signs, and you must learn to read these signs and work on them.

Here we have compiled the 8 signs that you must detect at the earliest and start working towards rectifying your core strength.

8 Signs That You Have a Weak Core

Pain in the Lower Back

Lower back pain is one of the most obvious signs of a weak core. This could cause you to incur injuries at the slightest. A strong core provides better support to your spine and prevents injuries. Moreover, you could develop a swayback posture causing discomfort and pain.

To ease your pain, you can:

  • Start by beginner’s core strengthening exercises
  • Keep a check on your posture while standing or sitting

Balance Issues

A weak core could result in poor balance. Your core muscles are responsible for stabilizing your pelvis. Having weak glute muscles could affect your balance to a great extent. Although it is difficult to detect this sign in normal circumstances, it is a very common one.

How to Fix it

  • Pilates is a great way to build balance and core strength
  • Balance it with a whole-body strengthening system


Maintaining a good posture can be very difficult unless you have a strong core. Slouching is so natural that you might not even notice you are doing it. People are so used to slouching that they find it difficult to maintain the right posture for more than a couple of minutes. But if you manage to build a strong core, it becomes much easier, and with time the right posture becomes a comfortable one. You can try the following to keep yourself from slouching besides the right kind of exercises:

  • Assume a straight back and meditate for 20 mins every day.
  • Keep a check on your posture
  • Make sure that you indulge in stretching exercises in between your work hours.

Lose Belly

Having a taut belly is a sign of a toned core. It shows your strength besides being appealing to the eyes. Weak core muscles will have you sagging towards the ground. You can:

  • Start with some toning exercises
  • Yoga is a good option for beginners.
  • Go for a brisk run every day.

You Find It Difficult to Stand Up From a Squatting Position Using Your Core

Performing squats can often be painful and difficult for people with a weak core. Unless you have a strong core, you will have difficulty standing up without using your hands. You might also break the bend and hurt yourself. There are no shortcuts, and you must:

  • Get into the habit of regular workout sessions to strengthen your core.
  • Not get into vigorous exercise right away.

Sagging Spine

Try lying down on the floor, keep your hands beside you, and see if you can lay straight for a while without feeling like your spine is sagging downwards the ground instead of maintaining a straight line.

 This happens when your core is not strong enough to maintain a posture and give in to the slightest gravitational pull. It could also pave the way for several spine-related injuries and diseases.

You Find it Difficult to Conduct Everyday Activities that Demand Strength.

Several everyday activities require you to put on strength. While some may perform them with ease, some find it extremely difficult and might injure themselves doing the slightest of the jobs. Not being able to do these tasks is a major sign of a weak core, and one must take this hint quite seriously.

Difficulty in Walking Upright

You may not have noticed how you walk, but if you pay attention to your posture and how you move, you might discover the truth about your core strength. A person with a strong core walks without swaying their hips or upper body.

 As we already mentioned, when your core is not strong enough, you will find it difficult to balance while walking. It will also make you assume the wrong posture when walking. Resultantly you cannot walk upright.

Fixing the Weak Core Problem

The above-mentioned 8 signs are not to be ignored, and if you can trace more than 5 signs in yourself, it is time you hire a San Diego personal trainer and get into a systematic training regime. Know how to fix your core easily.

Core Strengthening Exercises

To get you started, we have made a list of exercises that every Gym in San Diego swears by:

  • High plank
  • Reverse crunch
  • Bird dog crunch
  • Glute bridge
  • Superman pulls
  • Plank knee crosses

Do the Exercises Correctly

When a workout is done wrong, it can further harm your posture and core. Therefore, it is best to get one of the personal trainers in San Diego who will help you get the right exercise and ensure the best success rate.

Maintain a Regime

You must be consistent in your workout regime. Do not give up easily. It is going to be quite difficult the first 7 to 10 days, but with time you will get used to it and thank yourself.

Maintain a Healthy Diet

Remember that you will be putting your body under enough physical strain. To recover from it and also to support your goal your body needs adequate nutrition. Make sure that you follow a healthy diet and get 8 hours of sleep. Always consult with a fitness trainer san diego or wherever you may be to ensure you are following the best protocols.

The deadlift is an essential part of any training regimen, specifically if you want to gain muscle, lose fat, and improve physical strength.The deadlift, as helpful as it is, is a complex activity that can lead to a number of errors. If you are new to deadlifting and in San Diego personal trainer will be easily available. With the hectic work schedule among many in San Diego fitness should always be everyone’s priority.

Let’s go through the top ten deadlifting blunders you should avoid at all costs.

1. You’ve got a rounded back

When deadlifting, avoid round your back as it’s a situation for back injuries and lower back strains and tensions. Practice bracing by inhaling deeply and pushing out against your constricted abdominal muscles. This provides a lot of internal stress to support your back and keep your spine in a neutral position during the lift. 

2. Placing Your Feet To Far Apart

The initial step is to lay a solid base. Setting up your foot position and posture is critical since here is where you start pressing into the floor and driving the force upwards and ahead.

Extending your feet out too wide, as if you’re preparing to do a sumo squat, is a typical stance error. Although certain men and women are naturally built broader, the average dead-lifter should choose a narrower posture.

Start by looking at the barbell. A design will emerge: a rough and spiky area accompanied by a smooth section. The smooth portions of the barbell should be parallel to your feet.

3. Your Neck Is Placed Awkwardly

When deadlifting, it’s normal to evaluate your posture by looking into a mirror. This is excellent, but not when you’re trying to lift a loaded barbell off the floor, particularly during a weightlifting exercise.

Your eye should be maintained neutral if you’re in the midst of a functioning set. It’s important to keep your neck relaxed. Your gaze will most likely be drawn to the ground just a few feet in front of you. Maintain a neutral gaze throughout the action; allow it to organically follow your body.

Perform a few warm-up repetitions without the barbell or weight plates if you’re concerned about technique and posture. You will be able to inspect your shape in a mirror as a result of this.

4. Rubbing Your Knees And Shin

Let’s start by mentioning that a correctly performed deadlift should result in some shin burn. That’s why utilizing a squat pad to protect your shins is a good idea.

The route of the barbell should be straight as you lead it up during the deadlift. You should thrust your hips forward as the barbell approaches the kneecaps. On the way up, the hip thrust will continue to guide the bar over your knees avoiding them from being a speed bump. When reversing the action, don’t bend your legs until the bar has passed them.

5. You’re Not Lowering The Bar Every Time

Despite the fact that many men skip the load or perhaps even miss the floor, each round should begin on the ground. When you bounce the bar off the ground, you get momentum, which makes the lift easier. From the first pull from the floor, you can’t generate the power. Utilize bumper plates if feasible, and lower the deadlift from the top every time. This gets rid of the eccentric part and compels you to start pulling from a complete stop.

6. Curling Or Dragging Using Your Arms

When you’re dead set on getting that barbell off the floor, it’s convenient to enlist the support of your arms. The issue is that using your arms increases your risk of shoulder and bicep injury while reducing the stress on the muscles that matter: the hamstrings and glutes. If you are unable to raise the weight with the appropriate form and notice that your arms are performing some of the efforts, reduce the weight.

7. Your Torso Is Far too Straight

The deadlift isn’t the same as a squat. It’s an entirely different type of motion and workout. The ‘hinge’ is the essential motion of the deadlift. With a heavily weighted hip extension, you may train the hamstrings and glutes. Bow your torso over the bar with your back straight, right from the initial position.

8. Avoid Moving Your Hips Much

As previously stated, engaging the hips forward is critical for bringing the bar over the knees and stopping at the top of the motion. A mistake you wouldn’t want to do is push so hard into the barbell that your back starts to round. Certainly, glute stimulation is crucial, but there is really no proof that slamming your hands into the barbell hard would result in more activation.

9. You Forget To Improve Your Grip

You won’t be able to advance in your deadlift if you have a poor grip since you won’t be able to complete the necessary sets and reps. What can you do to keep your grip from deteriorating? Improve the strength of your grasp.

You’ll notice that having a solid grip enhances your effectiveness in all of your activities, not just deadlifts. Thick bar training, alpha grips, and grip-focused workouts are some of the ways you may utilize to improve your grip strength.

10. You’re Not Working With The Right Materials

While we recommend doing the deadlift in its most natural state, there are some items of training equipment that may actually shield you and improve your productivity. You can access any of these items at any Gym in San Diego.

  • Use a squat pad to prevent your lower leg from bar burn,
  • Use a weightlifting belt that provides a barrier for your abdominal muscles to press against during the deadlift,
  • Use an abdominal mat to support up the weight plates and safeguard your floor,
  • Use wrist support that focuses on the wrist, such as lifting straps, and allows you to continue lifting the weights even if your grasp has failed.

In case you are new to this equipment, never hesitate to approach the personal trainers San Diego to know the correct way to use them.

Bottom Line

Get a personal trainer San Diego, who can help you out with your fitness regime. In case you are looking for a female personal trainer San Diego can offer you the best one. Now that you’re conscious of all of these blunders, focus on your technique and you’ll discover that deadlifting becomes far less risky and far more enjoyable and productive

Workout is an essential part of our daily life to stay fit and healthy, especially to avoid obesity. Obesity has become a common problem in the US and the best way to deal with it is to do regular exercise. But it has been found that people who work out do not get the desired result either.

One of the major reasons behind this is the lack of awareness regarding the workout time for weight loss. This usually happens because many individuals try to work out on their own. But if you are having a personal trainer San Diego, then you can easily get the right instructions regarding when to work out and how much.

The Ideal Workout Time

The workout time can be divided into two observations. The first is at what hour of the day you should exercise and then for how long you should work out. Let us take a look at each of them one by one.

Hour of the Day

Doing a workout at the right time is as significant as the quality of the workout you do. Many people work out in the evening, and some people who stay awake late at night prefer the nighttime perfect for hitting out at the gym. While this can create an impact, optimum utilization is not possible by following this schedule.

  • The ideal time to work out is always towards the morning. After having a light breakfast, you can start working out in the open.
  • The freshness of the morning gives an immediate impetus to the body to exercise better.
  • Also, when you work out in the morning the energy and optimism at the start of the day can act as a contributing factor in this.

If you ask any San Diego personal trainer regarding the ideal time to workout for weight loss they will suggest the morning hours to be the most beneficial.

The Amount of Exercise in a Day

Working out for 20 to 25 minutes daily is decent enough to start your weight loss regime. However, as different individuals have different requirements, this time can vary. That’s why opting for a personal trainer can be highly beneficial in this case. You can easily get a personal trainer in any gym in San Diego

The trainer will assess the number of calories you need to burn every day and on the basis of that, he will suggest to you how much exercise you should do on a daily basis. 

Workout Tips for Weight Loss

There are several attempts you can make for weight loss on your own. Of course, if you want things to be learnt in a practical manner, then the best option to go for would be a personal trainer San Diego, as they will know your requirements in an exact manner. You can easily find one by checking out Iron Orr Fitness’s official website. But apart from that, here are some tips that you can use to your advantage for weight loss. They are as follows:


There is no exercise easier than walking. All you have to do is get out of your house and take a stroll. Walking is a great exercise to lose weight but you have to make sure that you are walking for a considerable period of time: let us say 20 to 30 minutes as a starter. 

  • The important attribute of walking is that it is a lower stress exercise. What this means is that your joints will not be stressed while doing this exercise. For beginners in the weight loss regime, this is the ideal way to get started.
  • If you want to incorporate walking into your work life then you can do the basics like opting for stairs instead of the elevator and taking a walk after lunch or dinner.


Jogging is not the same as running. The maximum speed that you can go jogging is 6 miles per hour whereas running starts by crossing this threshold. Jogging is a great exercise for beginners to lose weight.

  • You can burn as much as 300 calories by jogging for around 40 minutes daily.
  • The important thing about jogging to consider is that you will be able to lose belly fat, the most prominent part about weight gain.

Intense Exercise

Intense exercise is also known as interval training. This refers to a short burst of intense exercise. But here the recovery period is also important to keep in consideration. What this implies is that you cannot go for several high-intensity workouts on the same day. To know how much time you should invest in interval training it is important to consult personal trainers San Diego.

  • According to stats, typically a person who does interval exercise for around 10-30 minutes can lose 25-30% more calories than those who do low-intensity workouts. So, this is a great way to reduce weight.


  • Little needs to be said about the value of swimming on your physique. The effort that it takes to make a stroke in water results in a positive output that can be considered for weight loss.
  • Swimming is an exceptional workout where you can reduce your weight quickly as the friction of water makes you give extra emphasis.
  • Also, the low impact nature of swimming makes it easy to go easy on your joints.
  • Even for women, swimming has proved fruitful in losing weight by a considerable margin and can work as a substitute for female personal trainer San Diego.
  • Although, a personal trainer would be more suitable and safe.

Therefore, these are some of the exercises that you can try out to lose weight. But if you want to do it the right way, there is nothing better than opting for a personal trainer. Whether you are working out in the gym or elsewhere, a personal trainer will know how to train you for weight loss and the changes that need to be made after a certain period has lapsed. 

Iron Orr Fitness personal trainers can also guide you about the diet you need to follow for losing weight even faster.

ron Orr Fitness Receives Personal Training San Diego  Award 2021

San Diego Award Program Honors the Achievement


SAN DIEGO January 7, 2020 — Iron Orr Fitness has been selected for the Personal Training San Diego Award 2020  by the San Diego Award Program.

Each year, the San Diego Award Program identifies companies that we believe have achieved exceptional marketing success in their local community and business category. These are local companies that enhance the positive image of small business through service to their customers and our community. These exceptional companies help make the San Diego area a great place to live, work and play.

Various sources of information were gathered and analyzed to choose the winners in each category. The 2020 San Diego Award Program focuses on quality, not quantity. Winners are determined based on the information gathered both internally by the San Diego Award Program and data provided by third parties.

About San Diego Award Program

The San Diego Award Program is an annual awards program honoring the achievements and accomplishments of local businesses throughout the San Diego area. Recognition is given to those companies that have shown the ability to use their best practices and implemented programs to generate competitive advantages and long-term value.

The San Diego Award Program was established to recognize the best of local businesses in our community. Our organization works exclusively with local business owners, trade groups, professional associations and other business advertising and marketing groups. Our mission is to recognize the small business community’s contributions to the U.S. economy.

SOURCE: San Diego Award Program

San Diego Award Program
Email: PublicRelations@2020-townfavorite-contact.org

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If you are having trouble obtaining the right mentality to make a change or you want more fitness education, you may want to consider working with a personal trainer!

Come in to Iron Orr Fitness Center today to receive a FREE Complimentary Consultation. We will give you a medical grade body composition test, a 20min workout/evaluation with one of our certified personal trainers and develop a plan to help you reach your fitness goals.

Gym Myth: Spot Fat Reduction

We have all been there. You finally decide it’s time to get back in shape. That excess weight around your waist has finally prompted you to act! You think to yourself, “the rest of my body looks alright, but this fat around my waist is the main problem. Maybe I can just do some sit-ups and some core exercises to get this fat off my waist.” Sadly, the concept of spot reduction is a total MYTH! The human body is an extraordinary thing, but it also works in such ways that don’t always align with our desires. In this article, I will debunk the myth that you can lose fat in specific areas and help you get that unwanted fat off the quickest way possible.


Spot Reduction Myth

The idea of spot reduction has been backed by popular figures and infomercials for years. Consumerism has preyed on our insecurities for much longer than that. I mean, who wouldn’t want to get rid of that unwanted fat miraculously in a short period of time? Whether that fat is in your thighs, arms, or torso doesn’t matter. There is a product or routine out there for every problem spot. You may even have experience with some of these products. I’m betting they didn’t work too well. The myth started with consumerism making you believe you had a problem, then putting their product in front of you as the best solution. Only, its not the best and may not even the second best. They just want your money! Education is the best way to counter consumerism and knowing how your body works is the first step to losing that unwanted fat.

How Your Body Stores and Loses Fat

You could type this question into Google and get thousands of different complicated ways that explain the chemistry on how your body breaks down food and stores fat. I will save you the trouble of hours of research. According to an article interviewing Doctors Karena Wu (DPT, MS, COMT, CSCS, CKTP, CPI) and Clifford Stark (DO, Medical Director at Sports Medicine in Chelsea, Director of Northshore LILJ Plainview Sports Medicine Fellowship) spot reducing is a total myth.

“It’s important to realize that when people develop more fat, they are not making more fat cells,” Stark said. “Instead, the existing fat cells are storing more lipids and becoming larger. Where and how much individuals tend to concentrate their fat differs. Some see fat pockets in the abdominal area, some in their legs, etc.” Where you store fat depends on a number of factors. These include gender, hormones, genetics, and insulin sensitivity. Stark explained that fat cannot be selectively burned from a specific area just like you can’t choose where you gain fat to begin with.

Full Body Exercises Are Best

Contrary to the myth of spot reduction, a full body workout is your best shot at reducing that unwanted fat over time. Many of us believe cardio is not the best way to lose fat. See my previous myth buster Cardio is the Best Way to Lose Fat.

“Building more muscle overall can help consume more calories and thus results in less fat overall,” Stark assured. Doctor Wu also confirmed Starks findings, “Cardiovascular exercises that are for fat burning affect the entire body. They usually incorporate the full body, or both arms or legs. The entire system gets affected. This is general or systemic fat loss.”

If you were planning your workouts around a specific area because you wanted to reduce fat there, you are not alone. Many of us hear and see things and immediately coin them as true. The myth about spot reduction was not meant to throw you off your fitness game. Rather, these companies want you to feel like you need their product. Good thing for you, you don’t!

If you are having trouble obtaining the right mentality to make a change or you want more fitness education, you may want to consider working with a personal trainer!

Come in to Iron Orr Fitness Center today to receive a FREE Complimentary Consultation. We will give you a medical grade body composition test, a 20min workout/evaluation with one of our certified personal trainers and develop a plan to help you reach your fitness goals.

Iron Orr Fitness was voted Top 5 Best Personal Trainers in La Jolla.

 Ready to Start YOUR Full Body Exercises with a Professional Personal Trainer?


Reach out to Iron Orr Fitness to take your health to great heights

Call (858) 255-0367🔥

Everyone at one point has searched the best way to gain muscle and lose fat. There is a ton of information in the fitness world. Most claim to be the “best” or the “correct” way to do this the fastest, yet after many tedious tries, you see no results. Let’s put to rest these fitness myths one at a time, so you can start feeling better faster. Starting with a very popular misconception: in order to lose weight, I need to concentrate on cardio.

Concentrating on cardio is not only boring, it can hinder your ability to build muscle and the number of calories you burn day to day. When you build muscle mass, you develop more muscle tissue, which then converts into burning more calories per day. You even burn more calories after your workout when you are at home resting. Christopher Wharton, PhD, a certified personal trainer and researcher with the Rudd Center for Food Policy and Obesity at Yale University states “10 pounds of muscle would burn 50 calories in a day spent at rest, while 10 pounds of fat would burn 20 calories.” That is a big difference when you consider how many calories you could be burning while working out with increased muscle mass. This is also why, even after you build the muscle, you must supply your body with the necessary calories to feed your muscles and make sure they aren’t burning away with the fat. 

This is just one reason why you should incorporate strength training in your workout routine. If you are having trouble lifting weights or just don’t have the resources to do so, you should consider seeking help in the form of a personal trainer. He or she will not only provide you with the guidance, they will teach you the necessary skills so you can keep the muscle and lose the fat all by yourself!

To find out even more about the benefits of weight training over cardio exercises, Iron Orr Fitness personal trainer , Brianna, elaborates on why you need to incorporate strength training rather than cardio in your workouts.

If you are having trouble obtaining the right mentality to make a change, you may want to consider working with a personal trainer!

Come in to Iron Orr Fitness Center today to receive a FREE Complimentary Consultation. We will give you a medical grade body composition test, a 20min workout/evaluation with one of our certified personal trainers and develop a plan to help you reach your fitness goals.

Iron Orr Fitness was voted Top 5 Best Personal Trainers in La Jolla. Call (858) 255-0367

One of my biggest pet peeves is being at the gym with someone who has terrible gym etiquette. You may ask yourself what constitutes as gym etiquette? The gym is almost like golf in the fact that there are some unwritten rules that many expect you to know even though there are no posted signs saying so. You must remember, unless you have your own personal gym, the gym you go to has all walks of life. Just because you are ok with something doesn’t mean everyone around you will be as accepting. If you have no idea about gym etiquette, no worries! I will give you 7 gym etiquette rules that may not be obviously known by all, but should be followed by everyone.

1. When In Doubt, Always Ask

I can’t tell you how many times I have seen someone that doesn’t know how to use a machine and rather than asking someone that works at the gym or researching how to use a machine, they go ahead and do whatever they think the machine is supposed to do; you could risk serious injury to yourself! Machines are made to be used in specific ways and doing your own made-up workout that has never been seen before is a bad idea. Another situation where it is good to ask before you act is when you need something next to someone working out. Do not just go and pick up whatever you need. This could distract the person working out and if they are lifting heavy weight, this could be particularly dangerous.

2. Put Your Weights Back Where You Found Them

Humans are creatures of habit. We hate when we have a system and suddenly it changes. We can adapt quickly, but who wants to worry about that every time you go workout. If you borrow weights or equipment from somewhere, put them back where you found them. This will make your workout experience better because the next time you come to the gym you will know where your equipment is and you will not mess up for everyone else. Also – people watch each other in the gym. Every time you put your weights back, someone is watching. That person will most likely do the same. Before you know it, it will become a culture to put things back where they belong and it all started with YOU!

3. Be Aware of Your Surroundings

As you can see from the previous two points, there is a common theme about being aware of things you do as it pertains to you and others. Which brings me to my third point. Be aware of your surroundings! Gyms can be a very dangerous, especially during the busiest times of the day. Many areas of a gym can become congested with people trying to do the same workout and when you need to make it to another part of the gym, navigating can become strenuous. The worst thing you can do is bump into someone while they are lifting heavy weights, so if you must get by someone while they are lifting, just wait till they are done with their lift and then proceed. This type of courtesy is also contagious — and soon you will see others exercising patience (no pun intended) while others are performing their lift. 

4. Use Your Towel

We love to go to the gym and sweat! That is the definition of a good workout, right? Everyone else sweats too, so that can only mean one thing: germs. Countless studies have been conducted focusing around how many germs are present at an average gym. The studies found that equipment found at some gyms have more germs than your toilet seat and out of all the equipment at the gym, bacteria love steel. So protect yourself and everyone around you and wipe down the equipment before and after use. If your gym does not have disinfectant wipes, ask that they start providing them. Disinfectant wipes make a huge difference. 

5. Limit the Phone Use, aka Selfies

We live in a digital world now and I completely understand why people need their phone on them at all times. That being said, there are times and places for phone use. If you need to make a call, simply step out of the workout area to do so. Walking a few feet and giving everyone space is more beneficial than annoying everyone around you with your fantasy football conversation. The age of the selfie is also upon us. Before and after pics are great. Showing how jacked you have gotten in the past month is encouraging. Just be mindful of your surroundings when taking the pictures. I recommend you do this when the gym is very slow, to avoid taking pictures of people that don’t want to be in them and to avoid distracting the focused gym goer who may only have 30 minutes to get their workout in.

6. Don’t Hog the Gym Equipment

This rule especially pertains to busy times at the gym. You may love a particular machine or have a concentrated workout on certain muscle groups, but most gyms don’t have enough of the same machines to satisfy everyone. Most weight lifting exercises are done in sets and you don’t need to do 10 sets of any exercise. Please do not spend 30 min on one machine devising new workouts — especially if the gym is busy. If you absolutely need to get a certain workout in, see if there is any other way you could correctly accomplish this workout or move on to another exercise and come back to the machine when it is open.

7. Enthusiasm is Great, Temper it

I am an emotional person. When I work out, I like to get myself pumped up. Getting pumped up does have its limitations though, especially at a public gym. You may be training to become the next USA Olympic Weightlifting Champion , but likely the dad just trying to do some simple curls next to you isn’t. Yelling into the mirror or screaming after you beat your squat PR is encouraged , just temper it and please do not scream after each set performed. 

Most gyms have rules posted throughout the facility, but there are a lot of unwritten gym etiquette rules that are not posted. The biggest thing to remember is to be mindful of your surroundings and the people working out around you. Not everyone is going to follow the rules. 

Following good gym etiquette you will make the workout experience better for yourself and more importantly, everyone around you!

For more information on how to “rule the gym” and a fast track on getting to your fitness goals, call us today! (858) 255-0367

Is High-Intensity Interval Training Replacing Steady-State Cardio?

Working out is seen by most as a chore and less like an activity that they love doing. When talking to people about what they like most and least about working out, one common theme always comes up. Running. It makes complete sense! Whether it was your elementary physical education teacher that made you run a mile or your high school coach that made you run after a bonehead mistake, everyone can agree that it was not the most enjoyable activity. The idea that steady-state cardio is the best way to improve cardiovascular strength has been around since the first person ran from Marathon to Athens. For years the idea has been implemented and for years it has worked. Recently, a new way of thinking about running has emerged and threatened the rein of steady-state cardio. The new sensation is called High-Intensity Interval Training or HIIT.

Robert is a high school football player and has been playing the sport since he was 8. He has always prepared for the season by lifting weights and strengthening his cardio by running long distances. He loves lifting weights in the gym and watching his muscles bulge in the mirror, but when it comes to his cardio workout, he loathes at the idea of getting his run started. Sometimes, he just decides to skip the running all together. When his coach notices him in the back of the pack, he asks Robert why he is so out of shape cardio-wise and Robert explains that he hates running. His coach explains that a new cardio paradigm has emerged to challenge the old way of thinking and it’s called High-Intensity Interval Training [HITT]. Rather than running distance at a constant speed, HIIT utilizes running at a high intensity for 30 seconds followed by a short rest period. Robert loves the idea when his coach tells him about it and immediately switches his cardio routine to HIIT. HIIT sounds a lot more enjoyable. You don’t have to run a long distance, you are only running for 30 seconds at a time, and you get a break in between. How is this not better that steady-state cardio?

“The truth is that both high-intensity interval training and steady-state cardio are effective in their own ways. The best system of cardiovascular training probably isn’t the all-or-nothing approach. Rather, it’s a blend of both higher and lower-intensity cardiovascular training that’s tailored to your body and your goals.”

Exercise scientists have now begun to debate which system is better. On one side, scientist believe that steady-state cardio is inefficient and the norm that everyone followed. On the other side, scientist believe that steady-state cardio provides indispensable benefits you can’t get from going “all out” on every repetition. And though many experts say super intensive cardio workouts are the future for athletes and the general population, many experts believe that there are drawbacks especially when the workout is implemented over long periods of time. So which side speaks the truth? In an interview with the health publication Experience Life exercise physiologist Jonathan Mike, MS, CSCS, from Albuquerque explains the difference. “The truth is that both high-intensity interval training and steady-state cardio are effective in their own ways. The best system of cardiovascular training probably isn’t the all-or-nothing approach. Rather, it’s a blend of both higher and lower-intensity cardiovascular training that’s tailored to your body and your goals.”

Case for steady-state cardio:

Why fix something that’s not broken? We undoubtably know this saying and generally follow it in our daily lives. Steady-state cardio has been a staple in physical training and for good reason. Many of your body functions such as everyday movements, digestion, breathing, walking, standing, and even sleeping are all controlled by your aerobic system (uses oxygen). HIIT training utilizes your anerobic system (uses no oxygen) , but also needs your aerobic system to recover. You may notice, you breath harder after doing a HIIT exercise and that’s why. According to physical therapist Charlie Weingroff “The aerobic energy pathways are the limiting factor to anything we do.” In simpler terms, the more you build up your aerobic system, the most beneficial it is for every system in your body.

Case for HIIT:

High-Intensity Interval Training can consist of sprints, shuttle runs, sprint, swimming, among many other things. Athletes have been using the training, but recently the general public has caught onto the fad. So, does HIIT really work? Mike Robertson, owner of IFAST gym in Indianapolis, explained in an interview with Experience Life. “If you’re trying to lose fat, it’s pretty clear that HIIT is a more effective tool than long-distance cardio. Regular HIIT workouts also improve your ability to withstand the rigors of other types of interval training.” Experts don’t know why HIIT is better at burning fat , but it may be because of the “after-burning effect”, when your metabolism goes into hyperdrive to recover from your HIIT workout. Per Justin Orr of Iron Orr Fitness, “HITT workouts elicit an EPOC (Excess Post-Exercise Oxygen Consumption) response from the body, and a client can burn calories at a higher rate long after an intense bout of HITT exercises.” As well, a 1994 study at Laval University in Quebec, Canada, found HIIT was nine times more effective for losing fat than steady-state cardio.


After analyzing both benefits of HIIT and steady-state cardio, which one should you choose to adopt? The answer is, both! Depending on your workout goals and physical limitations, every person should strive to incorporate a mix of both HIIT and steady-state cardio. If you are an athlete who plays a sport that involves short bursts of speed such as football, basketball, or a sprinter, you should incorporate more of a HIIT routine, but you should not overlook the benefits of steady-state cardio. If you are used to a casual workout routine, and usually just do steady-state cardio, try incorporating HIIT exercises you can handle. This will allow you to burn fat at a higher rate while also benefiting your aerobic system.

Choosing the right workout can be hard. If you are having trouble, or just want a little bit of guidance, visit our website at www.ironorrfitness.com to schedule a complimentary consultation. Our consults are free and absolutely no obligation whatsoever. We can answer the questions and concerns that are holding you back from being your best!

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