Using Multiple Rep Schemes: Your Program For Power, Size, And Strength Bodybuilding Exercises Nutrition by admin - 29 December 201829 December 20180 Vital Stats Name: Justin WolteringHeight: 6’3″Weight: 220 lbsOccupation: Entrepreneur, artist, fitness expert, Dymatize athleteWebsites: justinwoltering.com/biggerbetterfasternow.com If you listen to conventional bodybuilding and strength training wisdom, you probably believe that lifting for size and lifting for strength are totally separate endeavors. For decades, gurus and gym rats alike have been parroting the same old “3-5 reps for strength, 10-12 reps for size” mantra, and few people seem to question it. Know what? I think it’s bullshit. Have you ever seen a guy with huge legs, a broad back, and a massive chest who couldn’t put up some serious weight? On the other hand, how often do you see skinny guys lifting more than the experienced bodybuilders? Sure, you’ll see a 180-pound monster every now and again who can bench 405 or squat more than 600, but for the most part, size and strength go hand in hand. The truth is that training for size and training for strength are basically the same. Instead of thinking about any single rep range as a “strength builder” or “size builder,” use them all to your advantage to train every fiber in your body and elicit maximal growth! The Multiple Rep Range Program Beyond Periodization Periodization is the practice of transitioning from higher reps and lower weights to lower reps and higher weights (and vice versa)—over the course of a planned training cycle. It’s an effective, proven technique that’s long been used by powerlifters, weightlifters, and other strength athletes. But I think there’s a better way, at least for the more physique-oriented trainee. Since each rep range is going to affect your strength, size, and overall look a bit differently—and because one isn’t more valuable than another—I favor a routine that includes them all in every workout. Instead of transitioning from one rep range to the next, I like to constantly improve my numbers in a variety of rep schemes, only taking steps back when my body needs a break. “Periodization is the practice of transitioning from higher reps and lower weights to lower reps and higher weights (and vice versa)—over the course of a planned training cycle.” Keep in mind, this may not be the optimal plan if you’re specialized or purely focused on powerlifting, but I find it yields the best results for maximum muscle size, strength, density, and tone. If you want that hard, constantly flexed look that experienced bodybuilders all seem to have, then you need to use multiple rep ranges. Your Main Lifts Of course, we can’t talk about rep ranges and progression schemes without actually discussing the lifts you’ll be performing. Think you’ll get away with doing nothing but leg presses for legs, machines for chest, and wimpy pull-downs for back? Think again! I know some bodybuilders claim they get better fiber recruitment and mind-muscle connection with machines. That’s great for super-advanced guys, but if you aim to gain slabs of muscle, you need to do the big, basic lifts which tax your body and mind the most and place the greatest demand on your body to grow! These basic lifts are the squat, deadlift, bench press, and overhead press. “These basic lifts are the squat, deadlift, bench press, and overhead press.” Don’t worry, you’ll do more than just those four movements in this program, but they make up the four cornerstones of your training. You can certainly pick variations as long, as they allow you to use lots of weight and make relatively quick progress! You can’t chicken-out and substitute light dumbbell lunges for squats, for instance, but you can pick between high-bar and low-bar squats, vary your foot placement, depth, and other factors. The same goes for the other moves: You might do incline or decline press instead of the regular bench press, sumo deadlifts rather than conventional, and do seated instead of standing military presses. Just make sure you stick with one choice per movement pattern for at least a couple of months at a time, otherwise you won’t be able to gauge your progress and gains. “Here’s a good rule: No matter which rep range you use, always aim to leave one more rep in the tank.” Choosing Your Reps The rep ranges you utilize will vary based on experience level. Most lifters do best with three ranges: 3-5 reps, 6-8 reps, and 9-12 reps. If you’re a rank beginner who still doesn’t have great technique and a feel for each lift, you need to increase those rep numbers a bit—to 6-8, 9-12, and 13-15 reps. I don’t like prescribing one-rep max percentages to determine how much you should lift for each rep range because some people can do a lot more reps with a given percentage than others. So here’s a good rule: No matter which rep range you use, always aim to leave one more rep in the tank. This means you should never miss a rep in training unless you’re testing your max. In general, you should finish each set feeling like you probably could have just barely put up one more. Trust me, you’ll do enough overall work that you won’t need to blow a gasket on each and every set. You want to stay somewhat fresh and ensure progression from one workout to the next. “Bodybuilding” Work While those four basic lifts are by far the most important aspects of your program, you still don’t want to leave out your accessory work. Weightlifters might call this “bodybuilding work,” but in my opinion, just about any athlete who needs to get bigger and stronger should do these movements. Accessory movements are things like pull-ups, abdominal work, calf raises, biceps curls, and the like. The point of these movements is to “fill in the gaps” left by the four main movements. Skullcrushers There are hundreds, if not thousands of different accessory movements you can choose. So your accessory work is basically up to you. I will say, however, there are a few rules to follow: Your upper-back work should include barbell rows, dumbbell rows, pull-ups (not pull-downs), and maybe some shrugs if the deadlifts aren’t doing enough to build your traps. For your arms, use variations on the curl, triceps extension, and rear-delt raise—don’t do the same movements over and over. For lower body, you’ll need heavy calves and abs exercises as well as a couple of additional moves for quads and hamstrings. As much I love the squat, you’ll probably run out of steam too soon if you try to do nothing but squats for your legs, so don’t be afraid to use the leg press or hack squat machines once your core (and mind) are too fried to do another set of squats. The Program—Finally! Alright, here’s the basic template. The most important things here are the basic movement patterns, the rep ranges, and the progression of weight and reps from week to week. Remember, you can sub in other exercises or exercise variations as long as they meet the same goals. Rest for a couple of minutes or as long as necessary between sets, because these sets will make you feel like you’ve been hit by a truck! Main lift Close-Grip Barbell Bench Press2 sets of 3-5, 2 sets of 6-8, 2 sets of 9-12 reps Secondary Incline Dumbbell Press4 sets of 10-20 (all the same weight) reps Upper Back Pull-Up (neutral grip)4 sets of 8-10 reps, adding weight as necessary Main lift Barbell Squat (low bar, to parallel)2 sets of 3-5, 2 sets of 6-8, 2 sets of 9-12 reps Secondary Leg Press4 sets of 10-20 reps (all the same weight) Weighted Crunch4 sets of 15-20 reps Seated Calf Raise4 sets of 50 reps (yes, 50!) Main lift Seated Behind-The-Neck Press (shown standing)2 sets of 3-5, 2 sets of 6-8, 2 sets of 9-12 reps Secondary Decline Barbell Bench Press4 sets of 10-20 reps (all the same weight) Upper Back Chin-Up4 sets of 10-12 reps, adding weight as necessary Main lift Deadlift (standing on 45-lb plates)2 sets of 3-5, 2 sets of 6-8, 2 sets of 9-12 reps Upper Back Close-Grip Barbell Row4 sets of 10-20 (all the same weight) Secondary Hack Squat4 sets of 10-20 (all the same weight) Sit-Up (weighted)4 sets of 15-20 Leverage Iso Row4 sets of 10-20 (all the same weight) Standing Calf Raise4 sets of 10-20 (all the same weight) Side Lateral Raise4 sets of 10-20 (all the same weight) Reverse Machine Flyes4 sets of 10-20 (all the same weight) Superset Dumbbell Curls4 sets of 10-20 reps (all the same weight) Skullcrushers4 sets of 10-20 reps (all the same weight) The Progression Scheme Since there’s no traditional periodization here, your progression from one workout to the next is going to be simple. For your main lifts, add 5 pounds to the bar for each rep range every workout. Once you’re not able to get at least the bottom-end number of reps for any particular rep range, take 15 pounds off the bar (yes, I said 15) and start anew. You will be able to get more reps immediately and, in a few weeks, blow past your old sticking point. For your secondary lifts—and any others for which you’ll do four sets of 10-20 reps—keep using the same weight until you’re able to get at least 15 reps for all four sets in the same workout. At that point, you can increase the weight, but not by so much that you can’t stay within the 10-20 range for all four sets. “For your secondary lifts—and any others for which you’ll do four sets of 10-20 reps—keep using the same weight until you’re able to get at least 15 reps for all four sets in the same workout.” Finally, for all of the upper-back work, use as much weight as you can without sacrificing form or missing reps. Ideally, you’d use the same weight for all four sets, but don’t worry if you have to lighten the load for the third or fourth set to stay within the rep range. Once you hit near the top of the range for all four sets, it’s time to go heavier! Let’s Go To Work! Seems almost too simple, doesn’t it? But that’s how your training should be, at least most of the time! Far too many new lifters spend hours upon hours over-thinking their programs. Smart training is essential, but your progression should rely on consistent hard work, not some overwrought, pseudo-scientific program. The greatest lifters—whether they’ve competed in powerlifting or bodybuilding—have busted their asses with simple programs to reach their level of success. Recommended For You STRENGTH MEETS SIZE Bodybuilders and powerlifters each have something to teach you. This plan combines the best of both worlds so you can build your best body ever. GET BIG, STAY LEAN Contrary to popular belief, you can make mass gains without also putting a lot of fat on your gut. Here’s how to get the best results from your winter bulking plan! VALENTINE’S DAY COUPLES WORKOUT Fit couples use the gym as a place to connect and spend time together. If you haven’t trained with your other half in a while, here’s the perfect Valentine’s Day workout that will leave you both feeling great!
Why you should train your glutes? Bodybuilding Exercises Training Methods Weight loss by admin - 27 May 201827 May 20180 Covet strong glutes? We asked the Base Body Babes to share their advice when it comes to training your glutes. We love having and creating well balanced, beautifully proportioned and functional bodies. Our programs are specifically designed to ensure the body is structurally balanced and moving correctly, with a focus on posture and creating feminine
How to make the most of beach circuits and boot camps Exercises Fitness Models Training Methods Weight loss by admin - 15 February 201815 February 20180 The benefits of outdoor training “Circuit training is an excellent way to frame your workouts regardless of whether you are working to time (i.e. 30 seconds on, 10 seconds off) or reps (i.e. 8–12 reps),” says personal trainer and owner of Flow Athletic Ben Lucas. “You can tailor a circuit workout to suit your
Train and gain! with this dumbbell workout Exercises Training Methods Weight loss by admin - 29 January 20186 February 20180 Here’s how strength training can get you a better bikini body... More and more women are strength training when they hit the gym, but if you’re still not convinced, then you could be missing out on some serious benefits. Whether you’re using the TRX, doing a kettlebell class or using a pair
Best exercises for sport and cardio fitness Bodybuilding Exercises Weight loss by admin - 6 January 201828 December 20170 We take a look at top workouts and exercises for building up your sport and cardio fitness - think group fitness classes, running clubs, obstacle courses, hip-hop dance. GOOD FOR While not overly useful to the highly trained individual, low-key, entertainment-based group fitness classes or activities may provide a much needed push for the under-motivated. “These types
Medicine ball workout Bodybuilding Exercises Training Methods by admin - 4 March 20174 March 20170 Get your cardio fix and target your upper body with this medicine ball workout by Theresa Jenn Lopetrone.Images by Dave Laus.Complete this routine as a timed circuit or do five rounds (20 reps each exercise).The gist:A medicine ball is a weighted ball roughly about 35 centimetres in diameter, and comes in a variety of weights from one kg to 11 kg. They are inexpensive, and available in hard plastic, dense rubber or synthetic leather material.Medicine balls add a twist to your current workout to keep it challenging enough to elicit progress. This workout is designed to improve your overall athletic performance, firm up your core, and increase your muscular power and stamina. Use of the medicine ball will also help improve your coordination, balance and flexibility.The kit:You will need a timer and a medicine ball for this full-body workout
Life Time Fitness Announces Fourth Quarter and Full-Year 2012 Financial Results Exercises by - 21 February 20130 CHANHASSEN, Minn.–(BUSINESS WIRE)– Life Time Fitness, Inc. (LTM), The Healthy Way of Life Company, today reported its financial results for the fourth quarter and full year ended December 31, 2012. Fourth quarter 2012 revenue grew 9.7% to $275.3 million from $250.9 million during the same period last year. Total revenue for the year grew 11.2% to $1.127 billion from $1.014 billion in 2011. Net income for the quarter was $23.4 million, or $0.56 per diluted share, compared to net income of $19.8 million, or $0.48 per diluted share, for 4Q 2011. Net income for the year was $111.5 million, or $2.66 per diluted share, compared to net income of $92.6 million, or $2.26 per diluted share, in 2011. “For 2012, I am pleased to report double-digit growth in revenue, operating profit, net income, and earnings per share,” said Bahram Akradi, chairman, president and chief executive officer. “We also saw total-center revenue growth above 10%, along with solid revenue-per-membership and same-store-sales. Looking ahead, we are positioning our company for top-line growth through center expansion, new membership and programming initiatives, and expanded products and services. For 2013, we plan to open one new center in the first half of the year, our first in Alabama, and two in the second half, including one in Virginia and one in New Jersey. We also have initial plans to double our center openings in 2014, led by openings in New York and California early in the year.” Three and Twelve Months Ended December 31, 2012, Financial Highlights: Total revenue for the fourth quarter grew 9.7% to $275.3 million from $250.9 million in 4Q 2011. Total revenue for the year grew 11.2% to $1.127 billion from $1.014 billion in 2011. (Period-over-period growth) 4Q 2012 vs. 4Q 2011 (in millions except revenue per membership data) Membership dues $179.7 vs. $166.9 (up 7.6%) In-center revenue $83.0 vs. $73.7 (up 12.5%) Other revenue $9.1 vs. $6.1 (up 48.6%) Average center revenue per membership (up 4.5% to $399 excluding the Lifestyle Family Fitness transaction (“LFF”)) $393 vs. $380 (up 3.5%) Average in-center revenue per membership (up 8.1% to $125 excluding LFF) $122 vs. $114 (up 7.1%) Same-center revenue (open 13 months or longer) Up 3.6% Same-center revenue (open 37 months or longer) Up 3.0% (Period-over-period growth) 2012 vs. 2011 (in millions except revenue per membership data) Membership dues $727.6 vs. $663.4 (up 9.7%) In-center revenue $348.3 vs. $308.5 (up 12.9%) Other revenue $35.7 vs. $23.3 (up 53.3%) Average center revenue per membership (up 4.7% to $1,618 excluding LFF) $1,587 vs. $1,543 (up 2.9%) Average in-center revenue per membership (up 7.6% to $518 excluding LFF) $507 vs. $481 (up 5.4%) Same-center revenue (open 13 months or longer) Up 4.3% Same-center revenue (open 37 months or longer) Up 3.7% Memberships grew 1.0% to 682,621 at December 31, 2012, from 676,054 at December 31, 2011. Excluding memberships acquired in connection with LFF, memberships grew 2.4%. Attrition in 4Q 2012 was 10.4% compared to 9.6% in the prior-year period. Excluding LFF, 4Q 2012 attrition was 10.1%. Attrition for the trailing 12-month period ended December 31, 2012, was 38.2% compared to trailing 12-month attrition of 35.0% at December 31, 2011. Excluding LFF, trailing 12-month attrition was 36.9%. Total operating expenses during 4Q 2012 were $231.4 million compared to $214.0 million for 4Q 2011. Total operating expenses for the year were $918.7 million compared to $840.4 million in 2011. Income from operations margin was 16.0% for 4Q 2012 compared to 14.7% in the prior-year period. Income from operations margin for the year was 18.5% compared to 17.1% in 2011. (Expense as a percent of total revenue) 4Q 2012 vs. 4Q 2011 2012 vs. 2011 Center operations 57.8% vs. 59.6% 58.2% vs. 60.7% Advertising and marketing 4.0% vs. 3.9% 3.5% vs. 3.5% General and administrative 5.3% vs. 6.9% 5.0% vs. 5.4% Other operating 6.1% vs. 4.8% 4.6% vs. 3.5% Depreciation and amortization 10.8% vs. 10.1% 10.2% vs. 9.8% Net income for 4Q 2012 was $23.4 million, or $0.56 per diluted share, compared to net income of $19.8 million, or $0.48 per diluted share, for 4Q 2011. Net income for the year was $111.5 million, or $2.66 per diluted share, compared to net income of $92.6 million, or $2.26 per diluted share, in 2011. EBITDA for 4Q 2012 was $74.1 million compared to $62.4 million in 4Q 2011. For the year, EBITDA was $324.7 million compared to $273.4 million in 2011. As a percentage of total revenue, EBITDA in 4Q 2012 was 26.9% compared to 24.9% in 4Q 2011. For the year, EBITDA, as a percentage of total revenue, was 28.8% compared to 27.0% in 2011. Cash flows from operating activities for the year totaled $255.7 million compared to $227.9 million in 2011. Weighted average fully diluted shares for 4Q 2012 totaled 42.0 million compared to 41.3 million in 4Q 2011. For the year, weighted average fully diluted shares totaled 42.0 million compared to 40.9 million in 2011. 2013 Business Outlook: The following statements are based on the Company’s current expectations for fiscal year 2013 and incorporate 2012 operating trends. These 2013 expectations are subject to the risks and uncertainties further described in the Company’s forward-looking statements: Revenue is expected to be up 6.5-8%, or $1.200-1.220 billion, driven primarily by price and mix optimization, and growth in in-center and ancillary business revenue. Net income is expected to be up 8-11%, or $120.0-124.0 million, driven by revenue growth and cost efficiencies. Diluted earnings per common share is expected to be $2.85-2.95. As announced on February 14, 2013, the Company will hold a conference call today at 10:00 a.m. ET to discuss its fourth quarter and full-year 2012 results. Bahram Akradi, Michael Robinson, executive vice president and chief financial officer, and John Heller, senior director, investor relations & treasurer, will host the conference call. The conference call will be webcast and may be accessed via the Company’s Investor Relations section of its website at lifetimefitness.com. A replay of the call will be available the same day via the Company’s website beginning at approximately 2:00 p.m. ET. About Life Time Fitness, Inc. As The Healthy Way of Life Company, Life Time Fitness (LTM) helps organizations, communities and individuals achieve their total health objectives, athletic aspirations and fitness goals by engaging in their areas of interest – or discovering new passions – both inside and outside of Life Time’s distinctive and large sports, professional fitness, family recreation and spa destinations, most of which operate 24 hours a day, seven days a week. The Company’s Healthy Way of Life approach enables customers to achieve this by providing the best programs, people and places of uncompromising quality and value. As of February 21, 2013, the Company operated 105 centers under the LIFE TIME FITNESS® and LIFE TIME ATHLETIC℠ brands in the United States and Canada. Additional information about Life Time centers, programs and services is available at lifetimefitness.com. Forward-Looking Statements This press release contains forward-looking statements within the meaning of the Private Securities Litigation Reform Act of 1995. Forward-looking statements can usually be identified by the use of terminology such as “anticipate,” “believe,” “continue,” “could,” “estimate,” “evolve,” “expect,” “forecast,” “intend,” “looking ahead,” “may,” “opinion,” “plan,” “possible,” “potential,” “project,” “should,” “will” and similar words or expressions. Forward-looking statements are subject to certain risks and uncertainties that could cause the Company’s actual results in the future to differ materially from its historical results and those presently anticipated or projected. Among these factors are attracting and retaining members, risks related to our debt levels and debt covenants, the ability to access our existing credit facility and obtain additional financing, strains on our business from continued and future growth, including potential acquisitions and other strategic initiatives, risks related to maintenance and security of our data, potential recognition of compensation expense related to performance-based stock grants, competition from other health and fitness centers, identifying and acquiring suitable sites for new centers, delays in opening new centers and other factors set forth in the risk factor section of the Company’s annual report on Form 10-K filed with the Securities and Exchange Commission. The Company cautions investors not to place undue reliance on any such forward-looking statements, which speak only as of the date on which such statements were made. The Company undertakes no obligation to update such statements to reflect events or circumstances arising after such date. All remarks made during the Company’s preliminary financial results webcast will be current at the time of the webcast and the Company is under no obligation to update the recording. LIFE TIME FITNESS, INC. AND SUBSIDIARIESCONSOLIDATED BALANCE SHEETS(In thousands) December 31,2012 December 31,2011 (Unaudited) ASSETS CURRENT ASSETS: Cash and cash equivalents $ 16,499 $ 7,487 Accounts receivable, net 9,272 6,156 Center operating supplies and inventories 27,240 21,600 Prepaid expenses and other current assets 26,826 22,905 Deferred membership origination costs 11,664 12,525 Deferred income taxes 8,813 9,850 Income tax receivable – 5,022 Total current assets 100,314 85,545 PROPERTY AND EQUIPMENT, net 1,858,666 1,740,434 RESTRICTED CASH 2,087 1,088 DEFERRED MEMBERSHIP ORIGINATION COSTS 6,820 8,131 GOODWILL 37,176 25,550 OTHER ASSETS 67,111 55,080 TOTAL ASSETS $ 2,072,174 $ 1,915,828 LIABILITIES AND SHAREHOLDERS’ EQUITY CURRENT LIABILITIES: Current maturities of long-term debt $ 12,603 $ 6,849 Accounts payable 32,140 22,035 Construction accounts payable 25,208 21,892 Accrued expenses 63,333 56,284 Deferred revenue 34,753 33,898 Total current liabilities 168,037 140,958 LONG-TERM DEBT, net of current portion 691,867 679,449 DEFERRED RENT LIABILITY 22,490 19,370 DEFERRED INCOME TAXES 95,509 100,582 DEFERRED REVENUE 6,840 8,203 OTHER LIABILITIES 14,514 9,793 Total liabilities 999,257 958,355 SHAREHOLDERS’ EQUITY: Common stock 864 849 Additional paid-in capital 447,912 441,813 Retained earnings 628,942 517,404 Accumulated other comprehensive loss (4,801 ) (2,593 ) Total shareholders’ equity 1,072,917 957,473 TOTAL LIABILITIES AND SHAREHOLDERS’ EQUITY $ 2,072,174 $ 1,915,828 LIFE TIME FITNESS, INC. AND SUBSIDIARIESCONSOLIDATED STATEMENTS OF OPERATIONS(In thousands except per share data) For the Three Months EndedDecember 31, For the Year EndedDecember 31, 2012 2011 2012 2011 (Unaudited) (Unaudited) (Unaudited) REVENUE: Membership dues $ 179,663 $ 166,909 $ 727,596 $ 663,439 Enrollment fees 3,604 4,157 15,346 18,447 In-center revenue 82,988 73,745 348,265 308,474 Total center revenue 266,255 244,811 1,091,207 990,360 Other revenue 9,068 6,103 35,740 23,314 Total revenue 275,323 250,914 1,126,947 1,013,674 OPERATING EXPENSES: Center operations 159,097 149,436 655,887 614,949 Advertising and marketing 11,060 9,818 39,931 36,318 General and administrative 14,525 17,429 55,715 54,736 Other operating 16,927 12,165 52,170 35,562 Depreciation and amortization 29,799 25,198 115,016 98,843 Total operating expenses 231,408 214,046 918,719 840,408 Income from operations 43,915 36,868 208,228 173,266 OTHER INCOME (EXPENSE): Interest expense, net (6,143 ) (4,865 ) (25,475 ) (20,138 ) Equity in earnings of affiliate 339 326 1,482 1,299 Total other income (expense) (5,804 ) (4,539 ) (23,993 ) (18,839 ) INCOME BEFORE INCOME TAXES 38,111 32,329 184,235 154,427 PROVISION FOR INCOME TAXES 14,681 12,486 72,697 61,810 NET INCOME $ 23,430 $ 19,843 $ 111,538 $ 92,617 BASIC EARNINGS PER COMMON SHARE $ 0.57 $ 0.49 $ 2.70 $ 2.29 DILUTED EARNINGS PER COMMON SHARE $ 0.56 $ 0.48 $ 2.66 $ 2.26 WEIGHTED AVERAGE NUMBER OF COMMON SHARES OUTSTANDING – BASIC 41,260 40,487 41,345 40,358 WEIGHTED AVERAGE NUMBER OF COMMON SHARES OUTSTANDING – DILUTED 42,015 41,342 41,972 40,930 LIFE TIME FITNESS, INC. AND SUBSIDIARIESCONSOLIDATED STATEMENTS OF CASH FLOWS(In thousands) For the Year EndedDecember 31, 2012 2011 (Unaudited) CASH FLOWS FROM OPERATING ACTIVITIES: Net income $ 111,538 $ 92,617 Adjustments to reconcile net income to net cash provided by operating activities: Depreciation and amortization 115,016 98,843 Deferred income taxes (2,832 ) 5,557 Loss on disposal of property and equipment, net 1,086 1,779 Gain on sale of land held for sale (196 ) – Amortization of deferred financing costs 2,003 2,269 Share-based compensation 14,686 19,767 Excess tax benefit related to share-based compensation (8,502 ) (3,537 ) Changes in operating assets and liabilities 22,999 10,277 Other (53 ) 371 Net cash provided by operating activities 255,745 227,943 CASH FLOWS FROM INVESTING ACTIVITIES: Purchases of property and equipment (224,194 ) (165,335 ) Acquisitions, net of cash acquired (30,614 ) (70,264 ) Proceeds from sale of property and equipment 969 794 Proceeds from sale of land held for sale 1,758 – Proceeds from property insurance settlements 909 464 Increase in other assets (333 ) (92 ) Decrease in restricted cash 102 1,484 Net cash used in investing activities (251,403 ) (232,949 ) CASH FLOWS FROM FINANCING ACTIVITIES: Repayments of long-term borrowings (6,929 ) (79,192 ) Proceeds from revolving credit facility, net 22,000 77,800 Increase in deferred financing costs (914 ) (4,989 ) Excess tax benefit related to share-based compensation 8,502 3,537 Proceeds from stock option exercises 2,342 3,162 Proceeds from employee stock purchase plan 1,206 1,061 Stock purchased for employee stock purchase plan (1,290 ) (1,113 ) Repurchases of common stock (19,099 ) – Net cash provided by financing activities 5,818 266 Effect of exchange rates on cash and cash equivalents (1,148 ) – INCREASE (DECREASE) IN CASH AND CASH EQUIVALENTS 9,012 (4,740 ) CASH AND CASH EQUIVALENTS – Beginning of period 7,487 12,227 CASH AND CASH EQUIVALENTS – End of period $ 16,499 $ 7,487 Non-GAAP Financial Measures This release and the related conference call disclose certain non-GAAP financial measures. EBITDA. Earnings Before Interest, Income Taxes and Depreciation and Amortization (EBITDA) is a non-GAAP disclosure consisting of net income plus interest expense, net, provision for income taxes and depreciation and amortization. This term, as the Company defines it, may not be comparable to a similarly titled measure used by other companies and is not a measure of performance presented in accordance with GAAP. The Company uses EBITDA as a measure of operating performance. The funds depicted by EBITDA are not necessarily available for discretionary use if they are reserved for particular capital purposes, to maintain compliance with debt covenants, to service debt or to pay taxes. EBITDA should not be considered as a substitute for net income, net cash provided by operating activities or other income or cash flow data prepared in accordance with GAAP. Additional details related to EBITDA are provided in the Form 8-K that the Company filed with the Securities and Exchange Commission on the date of this press release. The following table provides a reconciliation of net income, the most directly comparable GAAP measure, to EBITDA: RECONCILIATION OF NET INCOME TO EBITDA(In thousands)(Unaudited) For the Three Months EndedDecember 31, For the Year EndedDecember 31, 2012 2011 2012 2011 Net income $ 23,430 $ 19,843 $ 111,538 $ 92,617 Interest expense, net 6,143 4,865 25,475 20,138 Provision for income taxes 14,681 12,486 72,697 61,810 Depreciation and amortization 29,799 25,198 115,016 98,843 EBITDA $ 74,053 $ 62,392 $ 324,726 $ 273,408 Free Cash Flow. Free cash flow is a non-GAAP measure consisting of net cash provided by operating activities, less purchases of property and equipment, excluding acquisitions. This term, as the Company defines it, may not be comparable to a similarly titled measure used by other companies and does not represent the total increase or decrease in the cash balance presented in accordance with GAAP. The Company uses free cash flow as a measure of cash generated after spending on property and equipment. Free cash flow should not be considered as a substitute for net cash provided by operating activities prepared in accordance with GAAP. Additional details related to free cash flow are provided in the Form 8-K that the Company filed with the Securities and Exchange Commission on the date of this press release. The following table provides a reconciliation of net cash provided by operat Posts navigation Newer Posts