Name: Yuri
Web Site: http://www.fitterufitness.com
Bio: Creator of Fitter U Fitness. Former professional athlete, health enthusiast, and all around nice guy. Love spending 1-2 hours a day walking my dogs and helping you live your healthiest and fittest life ever!
Posts by yelkaim:
Should Interval Training Be Done Every Day?
April 26th, 2010
Interval training is amazing for improving your fitness and burning fat, but should it be done every day?
That was the question that was posed to me by one of my youtube viewers not too long ago. Here’s what he wrote:
“Yuri, my situation is I lift on monday, wednesday, and fridays, and do intervals right after.
On Tuesdays and Thursdays, I do slow cardio to keep myself at least a little busy for like 20 mins and then do another maybe 10 mins of interval consisting of about 5 sprints.
I generally rest on the weekends unless if I get too bored.
So my question is, is it ok to do intervals Monday through Friday? Or should I just limit it to Monday, Wednesday, and Friday? Thank you.”
Personally, I think the way he’s laid out his training is pretty solid already but doing intervals every day? Probably not the best idea.
Watch the video to get the full scoop:
The Secret to Building Muscle Mass
April 21st, 2010
Although I don’t specialize in helping build muscle (I mean in the bodybuilder sense) I still get a lot of questions from people about how to do so.
Recently, I received the following question from one of my subscribers…
“Hi Yuri – I have high metabolism…So i can’t gain as much weight as i wanted to. How can i go around that and gain weight? i hate being skinny, I’ve done tons of weight lifting but now i am muscular and skinny D: .”
Well, building muscle really comes down to essential ingredients.
And that’s what I’m going to share with you in this video – the 14th episode of “Ask Yuri”.
Watch it and let me know if you have any questions related to building mass.
If you need specific help building muscle then check out Vince’s site.
Rock Climbing for Fitness
April 19th, 2010
I’ve climbed a few walls in my time. I love the sport and I wish I did more of it. Not necessarily because it gives me an amazing workout but because of the strategic challenge and “meditative”-like zone it forces you into.
Recently, one of my youtube channel subscribers asked me this question about climbing and fitness:
“What do you Think of climbing for fitness? Do you Think that just climbling will be enough for becoming fit? What is the best choice for complementing climbing?
Running? Pushup? Crossfit?
I’m a great fan of your work. I’m practicing some stuff that I saw on your channel.”
To answer his question, here is episode #10 from my “Ask Yuri” series:
What do you think about climbing as a workout?
Let me know in the comments below.
2nd Fitter Than Ever Contest Winners!
April 16th, 2010I’m happy to announce that we have 3 amazing winners from this past Fitter Than Ever Contest, which ran from January 12 to April 6, 2010.
As you’ll see from their photos and success stories (below), they’ve made some incredible progress, not just physically, but in their fitness levels as well.
I’m really proud of them for all the hard work they put in.
So here they are….
Grand Prize Winner (Female)
Jenna
*Wins $500 plus 1-Year Free membership to Fitter U Fitness*
“Jenna loses 34.4 lbs, reduces her body fat by an astounding 7.5%, now fits perfectly into her size 8 clothes, and is well on her way to running her first half-marathon!”
“Never gave up…
My name is Jenna and I’ve been a “virtual client” of Yuri’s for over 2 years. I first started training with him when I was an intern with the United Nations in Brazil. In Brasilia, gym memberships run at about 3-4x the price in North America and I was desperate to find something effective and affordable. When I found Yuri’s website, I was ecstatic! I had all the equipment I needed (which isn’t much) and couldn’t pass up the chance to train with such an accomplished athlete and fellow Ontarian. Since then, I’ve done a combination of Fitter U Original and Treadmill Trainer, and last January I did the Total Wellness Cleanse with great success.
Over the course of the first six months, I lost weight (about 35 pounds) and gained fitness (running my first 5k in 29 minutes)! But after a move across the Atlantic, a new job, a more sedentary lifestyle, a time-intensive relationship, loads of Swiss fondue and chocolate and not enough exercise, I gave myself too much slack and regained some of the weight. Luckily, I never gave up and the 2nd Fitter than Ever Contest has helped me to get back on track.
This time around I set out clear goals and did everything in my power to achieve them. Fitter U Fitness was an integral component of this journey, but I also focused on my nutrition, following the Total Wellness Cleanse for a week, and implementing healthy eating in my daily life.
My goals… and results…
I am happy to report that I have had tremendous success with Fitter U Fitness and have achieved or surpassed all of the goals I set out for myself at the beginning of the contest, including to:
- Lose weight: In 12 weeks I have lost 34.4 pounds! I am officially smaller than I have ever been (EVER!). I am 7 pounds away from being in the “normal” BMI range and 13 pounds away from my final goal weight. And I fit perfectly into size 8 (US) clothing! For me, it’s not all about the numbers, but these results feel fantastic!
- Be partway through my half-marathon training: I am well on my way to my first half-marathon at the end of May. I am currently running 4-5 days a week, faster and longer every time (can now run a mile in 8 minutes!), and I have two 10 km races in April and May to prepare me. It’s all about setting small goals in order to reach the big ones. And I couldn’t have done it without Fitter U Fitness and Treadmill Trainer. I’m following Yuri’s half-marathon training schedule for beginners and switching off Fitter U cardio days for Treadmill Trainer days – and so far so good!
- Greatly improve my fitness: Not only can I run faster, but I can do push-ups and crunches and planks galore! My core strength has skyrocketed. My endurance is exponentially greater. My yoga teacher has noticed a huge change in my flexibility and strength. Every time I hit the gym, I feel stronger and fitter and my body is changing is ways I never thought possible. I surprise myself every day.
My stats…
Start weight : 187.2 lbs — End weight : 152.8 lbs
Start body fat : 36.5% — End body fat : 29% (my scale’s bf function is a bit unreliable)
Start BPM : 32.1 — Start BPM : 26.2
Start hips : 49 inches — End hips : 41.5 inches
Start stomach : 41 inches — End stomach : 31 inches
Start right thigh : 24 inches — End right thigh : 21 inches
Start left thigh : 24.5 inches — End left thigh : 22 inches
Start right upper arm : 13.5 inches — End right upper arm : 10.5 inches
Start left upper arm: 13 inches — End left upper arm: 10.25 inches
Start chest : 40 inches — End chest : 36 inches
Start right calf: 15.75 inches — End right calf: 13.5 inches
Start left calf: 15.25 inches — End left calf: 13.5 inches
Start 30-sec max push ups : 6 — End 30-sec max push ups : 20
Start chin-ups : 0 — End chin-ups : 5
Start plank : 40 seconds — End plank : 180 seconds
Start running : 1 mile in 10.5 minutes — End running : 1 mile in 8 minutes
But the most important part is…
More than the numbers show, my entire outlook has changed. I have to admit, I am becoming a little addicted to working out! Especially when there is always someone there to encourage you (Yuri on my iPod and sometimes other friends who join in). I have days where I mess up or skip a work out, but I forgive myself for these little blips and am flexible in re-arranging my schedule to make sure I get in the work I need to do. My approach is no longer “all or nothing”. This is a major psychological shift for me and reveals my newfound commitment to being healthy.
This contest has really motivated me to make changes in my life – changes that will stay well beyond the closing date. And the proof is in the (low-fat, sugar-free) pudding.
I was lucky enough to go on two holidays during the 12 week contest. While on vacation for a week in Spain, I didn’t spend my days lying on a beach, drinking sangria. Instead, I went mountain climbing, biking, swimming, running and walking with a group of fitness-minded women. Not only did I love every minute of it, but most times I was the first to the top of the hill or the first to try something new – things I never would’ve imagined myself doing for fun before I “found fitness”. My new friends nicknamed me “Duracell”.
Also, while on a short holiday in Egypt, I didn’t get in as many workouts as I should have. But I made up for it by choosing “active” tourism. For example, we climbed Mount Sinai in the middle of the night, saw the sunrise from the top, and then took the “stairs of repentance” down to the bottom. 4,000 steps later, we felt great!
Additionally, as a reward for hitting my goals in the contest, I bought myself the new Treadmill Trainer running programs. In the past, a reward for reaching a goal would have been food or non-fitness related! No longer so!
Learning to make healthy and smart fitness and nutrition choices at home and abroad has assured me that I have the mindset to do this – now and for the rest of my life!
Fitter U Fitness anywhere and everywhere…
At first, I was hesitant to join the contest, probably because I was embarrassed by how much weight I was carrying around, but also because I knew that once I started the challenge, I’d have to stick to it – no excuses. In the end, I made the best decision possible. Yuri’s programs work.
Fitter U Fitness works because it is structured, but with enough flexibility and choice to allow me to adapt it to my needs. I love that there are new challenges every month, so I never get bored. And the option to have Yuri on video or audio is great. I plan to continue this indefinitely, as I know Yuri will always find new ways to challenge my body and keep me interested.
Yuri doesn’t know this, but he’s actually travelled a lot more than he thought in the last 2 years. He’s been to Canada, the US, Brazil, Chile, Argentina, Switzerland, France, Germany, Morocco, Spain, Hungary, Belgium, China, England, and St. Lucia, … all on my iPod! As elite athletes know, there is nothing like having your favourite coach “next to you” as you complete your workouts at home and abroad. The consistency, continuity and familiarity of this support and motivation have been integral to my success. A friend has even started referring to Yuri as her “running boyfriend”. (Don’t tell Yuri’s girlfriend, Amy!)
Additionally, although I am not an avid user of online forums, I found it fun and inspirational to keep up with other “team members” on the Fitter U Fitness Locker Room forum. Being held accountable by your peers is a very big motivator. I may even have an extra couple of cheerleaders at my international half-marathon in May, as one of my Fitter U teammates lives just around the corner from the course. Talk about encouragement!
… and I will never give up.
In the last three months, I’ve not only got a handle on my eating, increased my fitness, changed my attitude toward health and exercise, and lost weight, but I finally feel that this is the last leg of my weight loss journey and just the start of fitness for life.
After 8 years of trying to reach my goal weight, moving to 5 countries, 9 cities, and several re-starts, I’ve learned one thing: never give up! I’ll get to my goal soon enough, but what’s most important is what comes afterward: keeping it up! I know I can do this with Fitter U Fitness.
Thanks again to Yuri and to all of the Fitter U team members for providing such great inspiration and motivation.”
- Jenna
.
Runner-Up (Female)
Lega Vagai
*Wins $250 plus 6-month membership to Fitter U Fitness*
“Mother of 6 loses 22.1 lbs, goes from clothing size 14 to 10, and gets in the best shape of her life!”
“A thinner and more energetic mother of 6!
What a journey! This has to be the hardest 12 weeks of training I’ve gone through but the most rewarding. I’ve almost achieved my target of 65kgs (in fact I’m only half a KG to my goal)! One improvement I am proud of is before Fitter U Fitness, in half an hour on the treadmill I could only cover 2km but with the program and the interval training, in that same time I’ve almost doubled the distance up to 4km.
I am 42 years old with 6 kids and this would have to be the BEST shape I have been in YEARS!!! I never knew I could do it. And the clothes! Love it. I use to be a size 14 before this contest and now I can fit into 12 comfortably and also into a size 10. I not only can fit into old clothes but now have bought some better fitting jeans from Jeans West. What a good excuse to spoil myself a little.
More importantly my energy levels are amazing. Having to look after my family as well as my studies at the same time in the past had taken its toll on my health. Though I looked thin, I didn’t feel too good under my skin. However this program had changed my life and my families, too. My kids look up to me more and are motivated by my actions. My energy levels are amazing and I feel strong the whole day.
Nutritionally, my families dinners have changed from take away and fast foods because of convenience to a more well round meals with veges and lean meat. Additionally, me and my sons have blended” super shakes” aka smoothies every morning with raw green veges which also has done wonders for my energy.
Like I mentioned earlier, what a journey this has been. I could have never done it without the structure of the program, the support from the forum and my family.
My results:
Weight: Lost 22.1lbs
Before: 72.5kg (166.5lb)
After: 65.5kg (144.4lb)
Waist: Lost 4cm
Before: 84cm
After: 80cm
Hip: Lost 3.5cm
Before: 102cm
After: 98.5cm
Thanks again, and God Bless.”
- Lega
.
Grand Prize Winner (Male)
Chaz Vagai
*Wins $500 plus 1-year free membership to Fitter U Fitness*
“16-year old superstar loses 10.4 lbs, now holds his school record for most push-ups, and inches closer to his dream career as a firefighter.”
Wow. That was one tough 12 week training program. And in short I couldn’t have done it without Fitter U Fitness. This has brought my couple of steps closer to achieving greater fitness for my dream job of becoming a firefighter in the future.
I started this program at 92.2kgs and today weigh 87.5kg. Even though the numbers don’t show much change but boy do I feel the improvements! I can now run faster and perform the most pushups in my level at school, holding the records of 51 pushups in one go (and I know I could have pushed for more).
One major change I’ve noticed is my energy after school. I train in the morning with my brother and mum, I at first thought this would drain my energy. But surprisingly I’ve noticed the opposite. I’m more energetic throughout my day and this has lead to better focus in class, too.
Despite been only 16 years old, these past 12 weeks has really taught me the importance of goal setting and focusing on a goal. Despite been a 2kgs from my goal weight I am very proud of the definition change in my body and more so the improvement in my fitness and health. And this is only the beginning. I will continue to train to maintain and continue to improve my fitness and will continue to work to my goal.
I want to thank my bro (Chris – last contest’s winner) for supporting me during my competition and most importantly thank Yuri for the program and support on the forums. I couldn’t have done it without it!
My results:
Weight: Lost 10.4lbs
Before: 92.2kg (203.3lb)
After: 87.5kg (192.9lb)
Waist: Lost 2cm
Before: 95cm
After: 93cm
Hip: Lost 2.5cm
Before: 107cm
After: 104.5cm
Thanks again Yuri!”
- Chaz Vagai
Melbourne, Australia
———————————-
WELL DONE TO OUR WINNERS!
As you can see, they made absolutely incredible progress.
=> Please do me a favour and leave our winners a comment below – I know your words of encouragement and praise will mean a lot to them.
Awesome Workout + Best Exercise to Lose Weight
April 13th, 2010Today, I had an amazing workout!
It was a beautiful day and there’s nothing I love doing on a beautiful than getting outside and getting active.
But I knew that I needed more than just an outdoor bodyweight workout to satisfy what my body was craving. After all, yesterday, I ran some serious hills with the dogs and got some really good speed work done. I needed something a little more strength-based today.
So I needed to hit the gym. But I didn’t feel like driving so I laced up my shoes and ran the 3km or so to the gym – and at a good pace too…doing it in about 16 minutes.
Once at the gym, I was inspired to further challenge my lower body, so here’s what my strength training workout looked like:
[warm-up = 3km run in 16 minutes followed by 5 minutes dynamic stretching]
1a. Single Leg Barbell Deadlifts – 3 x 8RM per leg
1b. Military Press – 3 x 8RM
2a. Clean and press – 3 x 5 RM
2b. Barbell rollouts – 3 x 10 reps
3a. Incline biceps curls – 3 x 8RM
3b. Triceps Headbangers – 3 x 8RM
*The last superset was more for vanity. Hey, t-shirt weather is here so I gotta get the old arms pumped up, if you know what I mean.
I wasn’t really feeling up to running back home so I walked. However, just before getting back to the loft, I decided to pop by the park beside our place and run a few full-field (soccer field) sprints.
It was a great way to finish off a great workout and a great way to start the day!
“Ask Yuri” Episode #6 – Best Exercise to Lose Weight
I couldn’t leave you without posting today’s Q & A video. This episode of “Ask Yuri” sheds light on a very common question, which is “what is the best exercise for losing weight?”
If you want to know the answer, then just press play!
And if you have any questions that you want answered just post away in the comments.
