A High-fat Diet May Facilitate Weight Loss: 6 Reasons Why You Must Start Having Fats Today

The study has identified a pathway to prevent fat cell fat cells from growing larger, which can further prevent weight gain and obesity.

In a bid to lose weight many of us fall for several myths and assumption along the way. One of them is avoiding fats. Did you know? Fats are one of the three macronutrients which is essential to sustain a healthy life. Fats helps developing nerve sheath coating, human tissues are made up of fat, hence ruling out fats completely from the diet can never be a good idea. According to a latest study, a high-fat diet may also aid healthy weight loss. The study has identified a pathway to prevent fat cell fat cells from growing larger that leads to weight gain and obesity.

According to the U.S based study published in journal e life, conducted by Washington University in St. Louis U.S; by activating Hedgehog pathway in fat cells in mice- you could feed the animals a high –fat diet without making them overweight. 

According to the researchers, the pathway discovered by the team may act as a new therapeutic target for treating obesity. The researchers explained that the fat accumulation is mainly due increased fat cell size and each fat cell grows bigger so that it can hold larger fat droplets
When the fat cells begin to expand, that is when the person tends to gain weight- as opposed to having more fat cells. The team focused on the so-called Hedgehog protein pathway that is active in many tissues in the body.

For the animal study, the group of researchers engineered mice with genes that activated the Hedgehog pathway in fat cells when those animals ate a high-fat diet. The findings revealed that after about eight weeks of eating the high-fat diet, control animals whose Hedgehog pathways had not been activated became obese.  On the other hand, mice that had been engineered with genes to activate the pathway were fine in terms of their weight gain. They did not gain any more weight than those control animals that consumed normal diets.

The researchers believe that the Hedgehog pathway could have prevented obesity by inhibiting the size of the fat cells and prevented them from collecting and storing fat droplets

Here is a list of benefits that you could derive from eating good fats derived from nuts, lean meat, fish, avocados and ghee. 

  1. A high fat diet is extremely satiating and also keeps your blood sugar level stable. When you embark on a low fat diet in an attempt to lose weight, you may end up hungry and dissatisfied, thus ending up craving for sugary snacks.
  2. Increased fat intake promotes a healthy gut too. Healthy fats work with your gut bacteria to protect the gut barrier that works hard to regulate your immune response and flush out all the toxins and chemicals.
  3. Good fats are good for brain health; our brain is composed of omega-3 fatty acids and docosahexaenoic acid (DHA). A deficiency of fats can lead to stress, anxiety and other mood disorders. So, feel good about adding good fats to your diet and vice versa!
  4. Eating good fats will not make you fat. If you choose to eat healthier fats, in controlled portions, your body will eventually learn to burn fat, instead of sugars, further inducing weight loss. A high-fat diet can also curb hunger and cravings that mostly leads to overeating.
  5. Fat is a crucial element for your body's absorption of the fat-soluble vitamins. Adding fats to your diet will help boost the absorption of vitamins that further help in strengthening your bones, boosting your immune system and protecting your heart health.
  6. A high fat diet benefit includes boosting energy levels. Good fats keep you on your toes throughout the day without having to feel hungry. If you eat a diet centered on carbohydrates, you will experience raises in insulin levels. This rise and then subsequent drop in insulin levels will make you feel tired and lethargic.



The Most Revealing Fitness Test

The Most Revealing Fitness Test

By Coach Dan MIller

At Burg Fitness we are constantly testing you. There are workouts to test our overall strength, our aerobic capacity, our flexibility and our technical skills. But as a coach and athlete, there is one test in particular that I hold in the highest regard. This test is given nearly every day we walk in the gym – it reveals mindset and character. The test is simple…

What does an Member do when their workout is over?

Scenario 1 – The Individual Mindset

This behavior is generally executed in the following way:

  • The Member finishes their workout and may roll on the floor for a few minutes.
  • Upon collecting themselves, the Member may go check their text messages, social media alerts or email.
  • The Member then proceeds to clean up their equipment – navigating in and out of fellow Member’s spaces who may still be working.
  • Sometimes this mindset manifests itself in Members pooling together in groups sitting on the floor and talking about how tough the workout was and discussing their day.

Scenario 2 – The Group Mindset Result

This behavior is generally executed the following way:

  • The Member finishes their workout and may roll on the floor for a few minutes.
  • Upon collecting themselves, that Member gravitates towards other members that are still in progress of the workout. The Member cheers them on (whether they know them or not).
  • The finished Member may clap, give words of encouragement, and move between groups of Members who are still working.
  • Upon other Members’ completion of the work, high fives and pats on the back are exchanged.
  • Workout equipment is put away together as a group.

Your Workout is Done When Everyone is Finished

Why did you join Burg Fitness? Is accountability, group sessions, friends or community part of your answer? If so, then consider this…the workout is not done when you finish.

The workout is done when everyone is finished. As a fitness coach, facilitating a sense of community is part of my job. I played soccer, a team sport, so this comes naturally to me. But it can be scary for others to reach out to someone they don’t know well and encourage them. Often people think “who am I to cheer them on? To tell them they can do it?”

If you came to Burg Fitness to be part of a community or for the “push of others” to keep your intensity high when working out, then consider this – you owe it to give back to that community. Consider it part of your social contract with our gym. You can keep your end of the deal by supporting every last member of your class to the finish line of each workout.

A Coach’s Challenge to You

At the start of every class, look around. Every single person who came to that class is now part of your tribe. You should take personal satisfaction in seeing to it that each individual is supported and no one “finishes alone”. It doesn’t matter whether you’re a founding member or this is class #1; it doesn't matter if you're a competitive athlete, a new mom getting back into the swing of things, or a middle-ager ready to tack control over your body.   For that hour, we are one group with a common goal – self improvement through shared suffering. Make sure no one suffers alone.




Burg Fitness Sponsors Boston Children's Hospital & Children's Miracle Network

Burg Fitness is excited to announce our sponsorship of Boston Children's Hospital & Children's Miracle Network via Zeta Beta Tau Fraternity's Get on the Ball event.

Get on the Ball" was started by the brothers of Zeta Beta Tau (Beta Zeta Epsilon Chapter) at the University of Maryland – College Park. Designed to create a fun, worthwhile way of raising funds for charity, this event quickly became not only a chapter favorite, but also something that the campus community looked forward to each year.

At the summer 2002 meeting of the Zeta Beta Tau Supreme Council, Children's Miracle Network Hospitals® was named an official adopted philanthropy of Zeta Beta Tau Fraternity.

Children's Miracle Network Hospitals® raises funds for 170 children's hospitals across North America, which, in turn, use the money where it's needed the most. When a donation is given it stays in the community, ensuring that every dollar is helping local kids. Since 1983, Children's Miracle Network Hospitals has raised more than $4 billion, most of it $1 at a time. These donations have gone to support research and training, purchase equipment, and pay for uncompensated care, all in support of our mission to save and improve the lives of as many children as possible.


For more information see:




Burg Fitness Supports Our Local Community Charities

Just what is ALS?

ALS was first found in 1869 by French neurologist Jean-Martin Charcot, but it wasn’t until 1939 that Lou Gehrig brought national and international attention to the disease. Ending the career of one of the most beloved baseball players of all time, the disease is still most closely associated with his name. Amyotrophic lateral sclerosis (ALS) is a progressive neurodegenerative disease that affects nerve cells in the brain and the spinal cord. Motor neurons reach from the brain to the spinal cord and from the spinal cord to the muscles throughout the body. The progressive degeneration of the motor neurons in ALS eventually leads to their death. When the motor neurons die, the ability of the brain to initiate and control muscle movement is lost. With voluntary muscle action progressively affected, patients in the later stages of the disease may become totally paralyzed.

Join us in supporting the Florida Chapter of The ALS Association



Community Driven Workouts Push Members to New Heights

At Burg Fitness, they place a focus on community. While they strive to encourage safe, healthy workouts, they aim to do so through unity -- a sense of commune which motivates, pushes, and advances your physical training while creating relationships you otherwise wouldn't have



Concept 5 Rowing Technique

We love our Concept 5 Rowers for everything from warm-ups to WODs. Rowing provides us with a low-impact, full-body workout that can benefit all athletes.  Rowing is a very natural motion and most people pick it up quickly.  We often get questions about proper rowing technique, so have a look at the below video for tips from the experts.





Couples & Buddy Fitness - Burg Fitness

FUN but tough personal trainers lead workouts for couples & best buds to meet fitness goals & build connections!  

BurgFItness has compassionate, motivated trainers that truly care about you! It’s our passion to help clients with health & wellness while building stronger connections with a workout buddy. Get amazing workouts that change your body, challenge your core and…it’s always more fun with a friend!



Healthy Dinner for Three

Fun dinner consisting of organic turkey-burgers on from the grill, baked sweet potatoes, farm-fresh tomatoes and a beautiful green salad with balsamic vinaigrette!


What did you have? Comment below...



How to Make Time for Fitness

I can’t find the time to exercise” is a commonly cited reason why a vast majority of people lead sedentary lives. In truth, waiting to find that extra time to exercise will likely result in little change in one’s physical activity level. The notion of finding time for fitness is more proactively accomplished by actually making time for fitness. Thankfully, physical activity doesn’t have to be complicated or elaborate, or even require a gym membership, for that matter. The key is planning activities that can be easily integrated into your existing lifestyle. 

Work Within Your Environment

Perhaps the easiest form of exercise to incorporate into a healthy lifestyle is walking, which doesn’t require any equipment or special skills and can be done just about anywhere. Break times at work, for example, offer a great opportunity to take a brisk walk around the block or around the office building. 

Need to get a message to a co-worker? Instead of sending an email, try getting out of your seat and relaying the message in person. 

Planning an office meeting? Instead of sitting around a conference room table, consider a walking meeting. The fresh air and change of scenery may help the group come up with new and creative solutions to work issues. 

Routine tasks can also be accomplished with incorporated activity. Many of us are familiar with the notion of parking a little farther away or taking the stairs instead of the elevator. But what happens when we find ourselves stuck on a long call? Try standing or walking around your office instead of sitting during the call. This small change will help you burn at least twice the amount of calories during that telephone call. 

Need to run a quick errand such as a trip to the bank, grocery store or mailbox? Instead of getting in the car to drive a few blocks, take a quick walk to tackle those nearby errands. You’ll not only get in some physical activity, you’ll save money on gasoline as well. With little effort, exercise can easily become a part of the tasks we normally do within our daily environment. 

Work With What You Enjoy

Another key step toward making time for physical activity is by changing the way we view exercise. We begin this process by making sure we plan activities around things we enjoy. 

Find Your Passion

Finding enjoyable ways to move more each day can be a very important factor in a healthy lifestyle. Most of us are unwilling to do things we dislike. Therefore, it’s imperative we find activities that are enjoyable because we’ll be much more likely to work them into our busy schedule. 

Seek Opportunities

Adventure hike vacations, family-oriented activities such as an afternoon at a roller (or ice) rink, miniature golf or an early stroll around a mall before the stores actually open are all fun ways the entire family can stay active. Find the ones that work for you and your family and inspire you to be active together. 

Our lives are often filled with “must do’s” and deadlines that can take the focus off our own health and wellbeing. Proactively making time for fitness by incorporating it into our normal, everyday routines will likely result in a greater willingness to stick with it over the long term.