Over Time Fitness, LLC

Over Time Fitness, LLC Hiit Training in a circuit format to focus on losing weight, losing body fat, and building lean musc

06/04/2025

I have open times for training, late mornings, early evening, and late evening's. Training will take place in Manassas. If you have any questions feel free to dm.

04/10/2025

Let's Chat: Topic "Reverse Dieting"
Let me start off with, our body is a little like a science experiment. With everyone being a little different in their on metabolic, health, and genetic traits. Generally, on a "diet" you cut something out or limit yourself to calories (carbs/sugars/food).
Reverse Dieting, allows you to focused more on your macros. With a high Protein diet and allowing your body to consume a good number of calories, to help metabolism increase and energy levels.
Think of food as Energy or Fuel. Protein should be looked as a muscle builder. Muscles on their own burn calories and chew away at body fat.
Don't Starve yourself anymore, think about Reverse Dieting and give it a shot for a couple of weeks and watch your body change :)

03/26/2025

Let's Chat: "Consistency"
I was asked once by a gym member, "why do you think most people fail at their fitness goals?" At first, I thought and said, well alot reasons. But, my quick and only answer was Consistency.
Consistency doesn't just mean, how many times you workout in a week or a month. It's more than that.
Consistency is more about how many days are you getting your proper protein intake? How are you lifting? What type of training and how often do you change your training up? How many nights are you getting 6-8hr of sleep? What are your goals and are you eating/lifting properly to those goals? How often are you resting between workouts?
Consistency, is huge in any goals you set! Just remember to be consistent, this will help you with stress levels, especially, with the I have to do it all the time and every part of the day. When you stress about being perfect and working out 24 hrs out of the day, to have the perfect body, you can actually do more damage than help.
If you need help with Consistency, I know a guy that can help!!!

02/27/2025

Let's Chat: Topic "Body Transformation
When coming into the new year everyone wants to lose weight.
The healthiest thing we can do is change bat weight "Body fat" to good weight "muscle". With that in mind, we change from cardio to a strength training based program.
Key points to a successful strength training program or gym session.
- 8 to 12reps, where your last one or 2 reps are very difficult.
- focus on form, the shoulders need to drop down and roll back. This goes for pushing or pulling exercises. Stance, should have a neutral bend in the knees and the hips slightly pushed back.
- Most important, take your time. Don't rush to get the reps/sets done. A good 4 sec count on the easy part and a 2 sec count on the hard part is exceptional. A.k.a. time under tension this allows muscles tears, that we want to create soreness. Proteins will fill those tears and creating Muscle Growth!
- Close to 80% of your program should contain the major muscle groups (back, chest, Hamstrings/Glutes, and Quads).
-strength training before cardio if done on the same day.
-Diet: high in proteins with sides of carbs!

02/18/2025

Let's chat: Topic "Protein"
When: Realistically, after you crush your workout and the 12 hr gap afterwards. But, any part of the day works.
Why: to build lean muscle, proteins fill in the microscopic tears we make in the muscles, during our strength training sessions. Hence, why you are sore.
What Protein: Whey, is the protein that breaks down the fastest and gets absorbed the quickest. Other types of protein are also beneficial, so don't limit yourself if you can't get whey.
How Much: your body weight in grams should be sufficient for most. (I.E. if you weigh 200lbs 200 grams per day of protein would be your goal). Most people only get 60-80 grams a day if lucky.
Protein should be the majority of your calories if you are looking to improve your health, and physical appearance. They also help with keeping the gut clean. Build your protein intake up slowly day by day, week by week. You will have more energy and more to give in each workout!!!
If you have any ideas for a "let's chat", please let me know!

02/12/2025

Let's Chat: Topic Creatine
Who: Anyone wanting to burn body fat
When: in the morning or pre-workout
What age: 18 or older
Why: why not? This supplement is on the non banned list. It allows your muscles to stay hydrated and resist the lactic acid threshold longer. To allow you to get the most out of your reps and sets. Allows the brain to function efficiently. Creatine, is in an abundance in red meats and seafood.
There is a 5 day load phase and then after that it's once a day. Creatine retains water in the muscles not in the skin or stomach. Bloating should not be an issue.
Closure: This should be the first supplement you take on your fitness journey.

12/06/2024

No Saturday Group Fitness, Speed and Agility classes, until further notice!

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8883 ENGLEWOOD FARMS Drive
Woodbridge, VA
20112

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