Foods, Habits, and Mindsets For Fat Loss
/It’s no secret that donuts and pizza pack on the pounds. It’s also no secret that building lean muscle takes work. But as clear cut as these facts are, there are many other fat loss tips, and facts that get overlooked and forgotten about.
Eating smart, training efficiently, and remembering that every calorie burned counts, is just the foundation of an all-around healthy lifestyle.
If you want to shed unwanted body fat and keep it off, then these tips are for you:
Eat More Protein
In addition to leaving you feeling fuller longer, increased protein intake will also help you build and keep muscle mass. Protein even helps you to pack on the gains when you’re cutting body fat. Make sure you are getting enough to sustain you so that all that time doing cardio doesn't burn away your hard earned muscle!
Spread Out Your Protein Intake
I firmly believe (and science backs me on this) that timing is everything when it comes to your meals. Spread out your protein intake so you are getting 30+ grams (depending on your size) every few hours or so in order to maximize protein synthesis.
Eat Leafy Greens
Green is the healthiest color you can eat. Kale is rich in antioxidants and has cancer-preventing power, spinach is high in iron, and bok choy is packed with immune-system-boosting vitamin A. And all greens help you shed fat.
Time Your Starches
Save healthy starches for post-workout meals/snacks. Simple carbs are critical for the recovery and muscle-growth process because your body is severely depleted of both glucose and glycogen after a workout. Both of which are needed for energy, and muscle recovery and growth.
Eat Volume, Not Calorie Dense Foods
Eating foods that are nutrient-dense and not calorie-dense will keep you full, but won’t pack on the lbs. Spinach, lettuce, and broccoli are examples of foods you can eat in high volumes without maxing out on your daily calorie requirements.
Drink Plenty Of Water, And Then Some
I like to aim for 4-5 liters (at least 1 gallon) per day. My clients know just how important it is to consume plenty of water every day. Drinking throughout the day helps your body burn extra calories while you hydrate. Skimp on the water and your body is more likely to hold onto stored fat. One downside.... more than a few trips to the bathroom.
Don’t Decrease/Eliminate Healthy Fats
Eating fat doesn’t make you fat and low-fat diets are a big mistake. Not only do fats provide your body with energy, they also help with vitamin transportation and absorption.
Meal Prep
Meal prep is essential for helping you eat regularly and keeping you from skipping meals. Prepping your meals a few days ahead of time also helps you stick to your diet and avoid cheat meals. Start prepping your meals and I guarantee you’ll see change.
Get Rid Of Bad Habits
Easier said than done, right? Here’s the thing, keeping junk food around won’t help you resist temptation. Why unnecessarily test your will power? Get rid of all the chips, sugary drinks, ice cream, and other processed foods from your kitchen.
Read Food Labels!
Keep in mind the following:
Protein = 4 calories/gram
Carbohydrates = 4 calories/gram
Fat = 9 calories/gram
But don’t stop at the protein, carb, and fat content. Read the entire list of ingredients. You’ll be amazed at how many foods are loaded with high fructose corn syrup or sodium. Both of which pack on the lbs.
Increase Your Reps
Skipping out on high-rep training isn’t a good idea. The easiest way to hold on to lean mass while dieting is to remind your body that it needs all the muscle it has. High-rep training stimulates all muscle fibers – both slow and fast twitch.
Eat Good Fats
Fats found in whole grains, seeds, nuts, and fish, aid in brain development and blood clotting. Balance your fat intake by eating unsaturated fats as well – olive oil, nuts, flaxseed, etc.
Incorporate Compound Movements In Your Training
The benefits of compound movements are that they allow you to lift heavier weights, use more muscles, and burn more calories. Start incorporating them into every training session. (example: Squats and Deadlifts)
Increase Overall Physical Activity
When you’re trying to drop body fat, every calorie you burn helps get you one step closer to your goal. Increase your daily activity and burn more calories. Skip the elevator and take the stairs, walk to the store, get a standing desk at work and spend more time outside.
Increase Your Cardio Progressively
Progressively adding training and cardio volume as needed gives your body the best chance for long-term weight-loss success. This is something I work with all my clients on, throughout their programs. Personally I love the stair stepper. Keeps you engaged and it totally kicks my butt!
Don’t Skimp On BCAAs
BCAAs make up 35% of your muscle mass and must be present for molecular growth to take place. Drinking BCAAs during training can help you burn more fat when your carbohydrates are low.
Starts Incorporating HIIT
Interval sprints done as part of HIIT are a proven fat-loss strategy. Two or three 20-minute sessions burn a great deal more calories in a short amount of time and kick starts your metabolism. Try 1:30min strong jog followed by :30 all out sprint. Do 5 rounds and see how you feel. Not to hard? Play with speed and number of rounds as you get more fit!
Don’t Forget Your Pre- And Post-Workout Nutrition
No matter how you train, what you eat and when you eat make the difference between meeting your goals and falling short. Eating before a workout is the best way to improve energy levels, I like the hour and a half to 2 hour window before working. Post-workout protein is essential in helping kick start muscle repair, recovery, and growth.
Incorporate Aerobic Conditioning
Steady-state cardio is a must for overall health. When it comes to improving your overall fitness levels, aerobic work strengthens your hearts ability to pump blood so that you can train harder and recover better. Try to keep your heart rate between 120-140bpm.
Have A Cheat Meal
Instead of eliminating entire food groups from your diet, which can cause you to want to binge, find a way to enjoy the foods you like in moderation. Cheat MEAL not cheat DAY. Find ways to fit it into your daily calories by budgeting throughout the day.
Be Consistent
A week in the gym, followed by a week of lounging around does not get you the results you’re looking for. Dedication is a must when it comes to anything in life, health and fitness included. Find a good balance of training days to rest days.
Keep A Lifting Tempo (Time Under Tension)
Keep a controlled and deliberate tempo when lifting. A consistent tempo creates greater metabolic stress, which leads to better body composition changes.
Don’t Be Hard On Yourself When You Fall Short
We all have off-days and sometimes they turn into off-weeks. It happens. But focusing on your shortcomings won’t help you shed the weight. Instead of focusing on a failed week, get back to it and make the next one count!
16 Glute Exercises That Will Guarantee Results
/Who doesn’t want a backside that turns heads? Not sure which exercises are best for building the perfect booty? I’ve got you covered.
***Hint: It’s not cardio.
Here are 16 of the best glute training techniques and exercises you can do starting today. Incorporate these into your lower-body training regimen and you’ll be blown away by the results!
1. HIP THRUST
Lie on your back with your knees bent at 90-degree angles. Place your feet flat on the floor hip-width apart. Push through your feet and raise your hips as high as you can without arching your lower back. Hold this position for a couple seconds, then lower.
2. SINGLE-LEG HIP THRUST
Once you’ve mastered the hip thrust it’s time for the single-leg hip thrust. Lie on your back with the foot of your working leg placed flat on the floor. Bend the knee of your non-working leg toward your chest. Push through the foot on the floor and raise your hips as high as you can without arching your lower back.
3. CABLE KICKBACK
Lower the arm of a cable machine so it’s level with your ankle. Stand facing the machine with your feet hip-width apart. Put one foot through the cable handle and pull your foot backwards as if you’re kicking backwards, slowly. Pause, and then slowly return your foot to the starting position.
4. CABLE STANDING HIP ABDUCTION
Lower the arm of a cable machine so it’s level with your ankle. Stand with one side closest to the cable machine and that foot just behind the cable. Loop your other foot through the handle, and use your glutes to pull that leg out to your side. Pause, and reverse the movement to the starting position.
5. GOBLET REVERSE LUNGE
Cup the head of a dumbbell in both hands and hold it vertically in front of your chest, elbows pointing down. Step back with your right leg and lower your body until your front knee is bent 90 degrees. Pause, and then push your body back to standing.
6. CLAMSHELL
Lie on your side with your knees bent 90 degrees and your heels together and in line with your butt. Open your knees as far as you can, without rotating your pelvis or back. Pause; return to the starting position.
7. BARBELL HIP THRUST
Place your upper back against a bench with your knees bent and feet flat on the floor. Put a padded, loaded barbell across your hips so your glutes are near the floor. Then squeeze your glutes and raise your hips until they’re in line with your body.
8. BARBELL SQUAT
Hold a barbell across your back using an overhand grip. Push your hips back, bend your knees, and lower your body until your thighs are at least parallel to the floor. Make sure your knees track over your feet and don’t collapse inward.
9. HIP HINGE or Straight Leg Deadlift
There should be little to no movement at the knee and lower back. You are only moving at the hips, keeping your spine neutral. Stand with your feet hip-width apart. Keep your knees at a slight bend, and push your hips and hamstrings back as far as you can until your torso is parallel to the floor.
10. BARBELL DEADLIFT
Load a barbell and roll it against your shins. Bend at your hips and knees and grab the bar with an overhand grip. Pull your torso up and thrust your hips forward as you stand up with the barbell. Lower the bar to the floor and repeat.
11. WALKING DUMBBELL LUNGE
Stand holding a pair of dumbbells and take a big step forward with your left foot. Push up into a standing position, bringing your back foot forward. Alternate the leg you step forward with so that you’re “walking” with each rep.
12. BACK EXTENSION
Hook your heels into a back extension station. Keeping your back naturally arched, lower your torso until your body is bent 90 degrees. Then raise your torso back up until it’s in line with your lower body, squeezing your glutes.
13. BULGARIAN SPLIT SQUAT
Stand a couple of feet from a bench with your back to the seat. Bend your right leg and place the top of your right foot on the bench as you place your hands behind your head then bend your left leg and lower your body until your left leg is bent at least 90 degrees. Push your body back to the starting position.
14. SINGLE-LEG STRAIGHT-LEG DEADLIFT
Grab a barbell with an overhand grip that’s just beyond shoulder width and hold it at arm’s length in front of your hips. Establish a tripod position with your front foot. Push your hips and hamstrings back as far as you can, lifting your back leg off the floor as you do so.
15. KETTLEBELL SWING
Bend at your hips and hold a kettlebell with both hands at arms-length down in front of you. Rock back slightly and place the kettlebell between your legs. Squeeze your glutes, thrust your hips forward forcefully, and swing the weight to shoulder height.
16. STEP-UP
This is a motion that we perform every day—going up and down stairs and stepping on and off curbs.
Place one foot on a sturdy box. Push your hips back and then stand straight up, squeezing the glute of your supporting leg at the top of the movement. Push your hips back again, and slowly lower your free foot to the floor.
Why Detox Diets Are Bad For You
/As the first week of 2017 comes to a close I keep hearing different people talk about idea about how they are going to spearhead their health and fitness plans. One particular idea keeps coming up and I want to dive a bit deeper into it, and this topic is that of Detox Diets. It sounds like a perfectly good idea when you first think about it: After all of the holidays of “toxifying” your system with punch-bowl booze, bacon-wrapped everything, and endless other holiday treats, you probably feel crappy and want to change that immediately but dont know where to start. What do you do?
Regardless of whether you're looking, you most likely see a diet book or Instagram influencer pushing some quick fix “detox” that’ll have you feeling great and losing weight in just a few short days.
Problem is, is its a bad idea to buy into all of these and here is why.
1. Your Body Already Does a Good Job Of Flushing Toxins and Has Specific Organs That Do Just That!
Detox diets claim they help flush toxins like pesticides and metals out of your system, but your body already has a detoxification system in your liver, kidneys, and colon. There is no research which proves that any of these detox diets do anything more than your body already does in order to reduce sugar, fat, and caloric intake.
2. Most Detox Diets Are Super Low In Protein
Six glasses of green juice every day may help you lose weight temporarily, but it does not give you the protein that your body needs to build or maintain muscle. You’re essentially starving the muscles of their building blocks, meaning that the number on the scale might be going down but that doesn't necessarily mean that all of that is fat.
3. Detox Diets Encourage a Poor View Of Good Nutrition
The thought that a simple 7-10 day fix of pure lemon juice, cayenne pepper, and some wheat grass will fix all the problems and then make it okay to go and eat a bacon cheeseburger. It is common for many people to slide and gain back the weight they've lost during their cleanse. Instead of depriving yourself of important nutrients and going on a juice cleanse, simply try to hold yourself to an 80/20 rule. 80% of the time stay to a healthy diet with a balance of approximately 40% Carbs, 30% Protein, 20% Fat. That other 20% of the time though...
GO ENJOY YOURSELF!!!
Don't think of food as good and bad, there is a healthy mixture of all foods
Exercise Can Help Fight Cancer!
/It has been some time since I last wrote an article. Unfortunately someone extremely close to me had been fighting a battle that millions of people around the world face every day. Cancer is a disease that can take everything from a person. I have seen firsthand how prescribed treatments take away the energy, drive, and hope. After lots of research, it seems that although exercise will not cure the disease, it can help a person keep the fire alive.
Cancer patients are often advised to exercise, and it’s easy to understand why. A cancer diagnosis is life-shattering, so patients often fall into depression, which makes recovery all the more difficult. Exercise can’t guarantee anyone a recovery from cancer, but the opposite, depressed, inactive acceptance of one’s condition is almost certain to create a downward spiral. This is the mostly psychological side of exercise and cancer. But are there also physical effects that exercise can improve cancer outcomes? Research published in the Journal of the National Cancer Institute indicates that the answer is YES.
Kansas State University exercise physiologist Brad Behnke has been studying prostate-cancer tumor growth in animals that either exercise or are sedentary. As with humans, these animals divert blood flow to the muscles when exercising. The result, in Behnke’s research to date, is a 200 percent increase in tumor blood flow during exercise.
More Blood Flow? This sounds like it could be a bad thing. That is true if more blood flow “fed” tumor growth, and accelerated metastasis (spread of the disease to other organs). However, the OPPOSITE is what occurs, according to Behnke.
“When a tumor lacks oxygen, it releases just about every growth factor you can think of, which often results in metastasis,” he explained to Runner’s World Newswire by email. “Simply speaking, the tumor says, ‘I can’t breathe here, so let’s pick up and move somewhere else in the body.’”
When a tumor is bathed in oxygen, on the other hand, its activity tends to slow. In an earlier paper, Behnke demonstrated a 90 percent decrease in “tumor hypoxia” (low oxygen) among animals that engaged in long-term, moderate-intensity treadmill exercise. “As far as I know, this is the largest reduction in tumor hypoxia of any intervention, including drugs,” he said.
Another study by a different group of researchers showed that aerobic exercise can lead to “normalization of the tissue microenvironment in human breast tumors.” In other words, exercise can help the tissue return to the way it was prior to the tumor being present. It is also possible to forestall development of a more aggressive and dangerous cancer.
A point that I would like to stress is that greater blood flow and oxygen delivery to a tumor can potentially INCREASE transport of cancer-fighting therapies to the tumor. Examples include, exercisers responding better to radiation treatments, Behnke said. Exercise increases blood flow by increasing blood pumping and pressure, and by decreasing blood vessel constriction.
Behnke’s research has focused on low- to moderate-intensity exercise such as brisk walking or slow jogging.
“There really aren’t any negative effects to moderate-intensity exercise,” he said. “Exercise improves the side effects of cancer and treatments, but what the exercise does to the tumor is likely beneficial as well.”
Don’t be afraid of exercise. In fact, use exercise as a way to fight back against a disease that can be cruel to so many. If you are new to exercise, start off simply. If you are a seasoned vet, continue or pick up the intensity. Do whatever you can in order to give your body the best chance it has. No where will you find evidence of a negative effect to implementing a workout program into your treatments. Simply make sure to have your oncologist’s permission before starting any program.
Why Workout With Battle Ropes
/1. The Workouts Go Quick
If you’re like me, you don’t love to spend 40 minutes stepping away on the stair master. You need to make the most of your time by getting in a quick, yet efficient workout that is going to work all my muscles and not make you feel like you could have done more. There are some days where I only have 20 minutes to get in a quality session. If this is the case, battle ropes are always the first thing I think of. Just last week I was only a few drum beats away from running to the puke bucket. After the last set, there was NO QUESTION that I challenged myself enough.
2. Melt Fat Fast
If you’re doing a High Intensity Training, or HIIT Training work out with your battle ropes, you’re going to burn a ton of calories. I’m talking anywhere in the range of 300-500 calories per HALF HOUR! This is something that simply wouldn’t happen on a leisurely jog around your neighborhood. Not only are you burning calories during the actual work sets with your battle ropes, but in this style of training your metabolism is going to be revved up for up to 36 hours after you tuck your battle ropes back in to their bag. This “afterburn,” or EPOC effect is going to turn your body into a fat burning cyber robot. You’ll literally be burning additional calories when you sleep that night, and at your desk the next day. Battle rope workouts are one of my absolute favorite ways to achieve this. If you want to look your best in a bathing suit and you’re not using battle ropes, you’re cheating yourself.
3. Build Muscle and Burn Fat Simultaneously
When I work out I try to be as efficient as possible. Not everyone has the time to lift weights for 60-90 minutes, then hop on a treadmill for another 45 minutes to get your cardio work in. Before you know it, more than 2 hours have passed. With battle ropes, you can kill two birds with one rope. Mix in short bursts of maximum heart rate battle rope undulations and not only will you build the muscles in your shoulders, biceps, and core, but you’ll simultaneously burn the fat around the muscles as well.
4. Keep It Fresh
With treadmills, elliptical machines, and stair-masters, there’s not much variety in the workouts. The only thing you can really do is change speeds, or maybe go backwards. A simple YouTube search for “battle rope workout” will give you enough ideas to last your entire life. You can easily do a different workout 3 times a day for the rest of your life. This is why I like battle ropes for both me, and my clients. I always change the amount of reps, the set/rest duration and mix in countless moves. There’s no reason to ever repeat the same battle rope workout.
5. A Toddler Can Set Them Up
Have you ever tried to set up cardio equipment from scratch? Trying to put together an exercise bike, a Nordic track, or even installing a pull-up bar isn't the easiest thing to do. With battle ropes, all you need is an anchor point like a telephone poll, railing, or even your workout partner’s foot and you’re good to go right out of the box.
6. Low Impact/Big Results
Although battle rope workouts can be intense and brutal, you can tone them down to any fitness level. Whether you’re just starting out, recovering from an injury, or you have bone and joint problems, there’s a battle rope routine that can benefit you without pain or discomfort. Because the workouts use your body’s natural range of motion, you don’t have the negative restrictive aspects of common weight machines. There are also different weights of battle ropes so you can start light, and build up as you get stronger by choosing a longer length, a larger diameter, or a combination of both. If you need something low impact and don’t have access an aqua aerobics class, battle ropes are a great option.
7. Work Multiple Muscles at The Same Time
I mentioned in an earlier post that I like my workouts to be efficient. One of the ways I do this in both my workouts, and my client's workouts is to work multiple muscles at the same time. With battle ropes, you can instantly change from working both your legs and shoulders, to working your biceps and abs. That’s four different muscle groups in one set. Throw in some squats, lunges, or lateral shuffles with your upper body moves and you’ll be on the floor in no time!
8. Partner Up
I always prefer to train with a partner when possible, it keeps me motivated, accountable, and prevents me from doing cheat reps. Accountability is one of the best reasons to hire a personal trainer. With battle ropes, you can easily have 4 people working out with one rope. When people are there to motivate you, you’re much more likely to push a little harder to finish your set. Using a simple interval rotation, your rest periods become your partner’s work period. Rotate around in a circuit and before you know it, there will be 4 sets of arms that are exhausted, and 4 sets of abs that are that much closer to being exposed. Who wants a 6-pack when you can have a 24 pack? Get a partner (or 3), grab your battle rope and take your training routine to the next level!
Exercises to Help You Get More Done in Less Time
/Doing a Compound Exercise is exactly what can take your workout from good to great. What exactly does that mean? Compound movements are ones that put multiple muscle groups and two or more joints to work at the same time. They can help you gain lean muscle mass and burn more calories, all while saving you time in the gym. The more muscles working, the more energy (calories) burned.
While there’s no way to speed results and nothing will replace consistently working hard, there are ways to make sure you’re training smarter; doing compound exercises is one of them.
Compound exercises involve multiple muscle groups while isolation exercises (like a bicep curl or leg extension) concentrate on a single muscle group. There are benefits to both, but when it comes to doing more work in less time, compound exercises are the way to go.
There are two main types of compound exercises you should know:
Single movements that involve multiple muscle groups and joints such as: Squats and Deadlifts.
Two moves put together to create one fluid movement, such as: a bicep curl into a shoulder press.
Whichever type you’re doing though, when performed correctly, will burn calories like nothing else.
Since compound exercises involve more muscle groups, they can be used to move heavier loads of weight. Putting more stress on the body has been known to create higher hormonal responses, which in turn leads to more muscle growth. Let me explain:
When you strength train you are actually damaging and fraying the muscle fibers, versus when you fatigue the muscles by depleting their energy stores. Don’t worry! The damage is a good thing. It is the damage which signals the hormonal response that activates during the recovery period.
Adding in Compound Movements to your everyday routine will help you shred the fat in less time. Here are a few of my favorite compound movements:
1. Push-Ups
2. Squats
3. Deadlifts
4. Bent-Over Dumbbell Rows
5. Step-Up with Knee Up and Reverse Lunge
This Is the Time of Year When You're at Your Lowest Weight
/If you've been working hard all year, now is not the time to pull back on the intensity. According to a new study published by the New England Journal of Medicine, on average, now is the lowest you will weigh for the remainder of 2016.
Now I know this might be difficult to believe but if you think about the remainder of 2016, there are a lot of occasions for eating coming our way. As the weather starts to cool down in October and the holiday season right around the corner, it is common to forgo the healthy foods for what is commonly known as "comfort foods".
For the study, researchers analyzed the weight patterns of nearly 3,000 people and found that weights start to rise around this time period, peaking near Christmas and New Years. The important thing to realize about this weight is that without the proper training regiment, it can take more than five months to lose this additional weight.
It can be difficult to start training, especially if you are not familiar or confident with the equipment in a gym, however the benefits of a Personal Trainer can be more than just instructional. One of the primary jobs of a Personal Trainer is pure motivation. To push you when you want to do nothing but sit on your couch and not move. Don't let the cold weather and coming holiday season derail all of your work. Get focused, get inspired, and get motivated!
Effects of Carbohydrates and Protein on the Body
/
You could spend all-day, every day in a gym, however if you do not have a healthy, well balanced diet to provide you with essential nutrients, you will never achieve the body you dream of having. Two of the most important of these nutrients are carbohydrates and proteins. Although carbohydrates and proteins are essential components of your diet, it is important to remember that they affect your body in different ways. Carbohydrates are typically used for energy, whereas proteins are broken down to help your body make new proteins.
Carbohydrate Metabolism
Carbohydrates are used as the primary energy source for the body. When you eat foods that contain carbohydrates, your digestive system breaks them down into sugars, which are then absorbed into your bloodstream. Your cells import some of the sugar from your blood and use it for energy. Increases in blood sugar levels prompt your pancreas to secrete insulin, a hormone that helps your muscle, fat and liver cells pull up sugar from your blood. If you consume too much sugar, it is then converted into triglycerides, which are stored as fat.
Protein Metabolism
One of the main roles of protein is to allow your body to make new proteins. All proteins are made up of smaller units known as amino acids. Some amino acids, known as "essential" amino acids, cannot be made by the body, so you must get them from your diet. They include:
· Phenylalanine
· Valine*
· Leucine*
· Isoleucine*
· Lysine
· Threonine
· Tryptophan
· Methionine.
*Branched Chain Amino Acids or BCAA supplementation is common for people with low protein intake and can promote muscle protein synthesis and increase muscle growth over time. It can also be used to prevent fatigue in novice athletes.
Protein as Energy Source
In addition to its role in supplying your body with the building blocks for protein synthesis, protein can also serve as a source of energy. Some of the amino acids in your body can be burned as a fuel source if needed, and when you consume more protein than you need, your body can convert these amino acids into sugars or other molecules to build up your energy reserves.
It is important to remember that consuming too much of ANY nutrient (i.e. protein or carbohydrate), your body will start to store it as fat.
Effects on Thermogenesis
Consuming carbohydrates and proteins also increases the speed at which your body burns calories. When you eat, your metabolism increases because you generate more body heat, a process known as thermogenesis. However, proteins and carbohydrates increase thermogenesis at different rates.
Which Cardio Should I Do: Steady State or HIIT?
/
Let’s start by defining the two types of Cardio:
Steady State: An example would be jumping on a treadmill and staying at a pace of 6 mph for 30 minutes. Same goes for elliptical, stair master, or bike. (Staying at the same pace for an extended period of time.
HIIT (High Intensity Interval Training): This involves using different speed, inclines, or intensities over a period of time. An example would be running for 4 minutes at 5 mph and 3% incline, then running for 4 minutes at 9 mph at 5% incline. Same can be said for 10 mph sprint for 30 seconds, 15 seconds feet on side of treadmill.
Cardio is a common topic throughout the fitness industry. Some people will say do hours, some say 20 minutes, others don’t suggest doing any. Some suggest steady state, some say HIIT is the way to go. With so much information being thrown around, I don’t blame you for feeling frustrated or confused.
WHY DO CARDIO?
Personally, I am not a big fan of Cardio. Walking past the treadmill section of the gym has always been the closest I ever wanted to get, especially when you see people who make it look painless. I’ve never come across a form of cardio that I’ve specifically liked, except maybe boxing, but that is a whole other beast entirely. Cardiovascular activity places stress on your heart and circulatory system by keeping your heart rate and blood pressure elevated for an extended period of time. Even though when lifting weights, you achieve a similar reaction, nothing does this quite like Cardio.
Even the post-workout benefits of cardiovascular endurance are endless: it decreases your resting heart rate and blood pressure, lowers LDL cholesterol and body fat, and improves circulation and strengthens connective tissues.
The heart is a muscle, just like any other in your body. If you want to strengthen and condition it, then you have to work it. Period.
STEADY STATE VS. HIIT: PROS AND CONS
Steady State Cardio
Steady state, as I said above is any form of cardiovascular activity that is maintained for an extended period of time. Generally steady state cardio is performed at a low-moderate intensity for 20+ minutes. This can be anything from marathon running, to walking at an incline on the treadmill for an hour, to using the elliptical, bike, or rower for 30 minutes.
Pros:
Good idea for beginners: For those just starting a weight training and cardiovascular program, I would suggest leaning toward steady state cardio to allow yourself time to build up endurance before performing any HIIT.
Performed more often: Steady state cardio has a low enough impact on the body that it can be performed on a daily basis, if desired.
Cons:
Prolonged Stress: As I stated before, cardiovascular activity places stress on the body, and up to a certain point, this stress is actually good for you. However, doing to much of this can put your body in a catabolic state, meaning it causes your body to breakdown muscle. It can even go as far as to hinder fat loss which for most is the reason for performing cardio in the first place.
Over Doing: Activities like running, place quite a bit of stress on the joints, especially when repeated over an extended period of time, day after day.
HIIT
Now let’s do HIIT. This involves a short all-out effort, followed by a period of relaxed effort or rest. Interval training should not extend a period of time longer than 20 minutes and is best done after performing resistance training. You can perform HIIT on a treadmill, cycle, elliptical or outdoors. Other ways to perform is with equipment like battle ropes, kettle bells, sleds, barbells, jump ropes, or you can use your own body weight.
Pros:
Short duration: Maximum 20 minutes of exercise. This also means your body is less likely to break down your muscle tissue.
Fat-burning: Excess Post-Exercise Oxygen Consumption (EPOC). This means after you stop working out, your body is still burning through calories while you go about your daily routine. Great way to boost your metabolism for the day.
Cons:
All-out effort: You may be working out for a shorter period of time, but these intervals are intense and require everything you’ve got in the tank. It’s tough but you feel fantastic afterwards.
Less is more: Unlike steady state cardio, HIIT should only be done, at most every other day. Generally 2-3 times a week will get the job done.
So it's up to you, you can do Steady State or you can do HIIT. Everything depends on your goals. Choose one, see how it feels!
Why Pushups Are An Amazing Workout!
/Pushups are hard. But it is because of this that they are amazing for you.Like any challenging exercise, it is very important that you keep your form. If need be, it is better to do modified pushups with perfect form, than regular pushups with a drooping neck or hips, or bent neck.
Doing a proper pushup works your core, chest, and arm muscles. The further apart you place your hands, the more your chest is targeted. Closer your hands are the more your triceps are targeted. Another way to target your triceps is to keep your elbows close to your body.
There are many different variations of pushups, all of which target the muscles in different ways. Below find a few of my favorite variations. Try some and have fun experimenting. Be safe and use proper form!
Pushup Variation #1: Feet Elevated Pushups
Pushup Variation #2: Incline Pushups
Pushup Variation #3: BOSU Ball Pushups
Pushup Variation #4: Row Pushups
Pushup Variation #5: T-Pushups
Pushup Variation #6: Standard Pushup w/Mountain Climber
- Start on your hands and toes, in full plank position, with your shoulders positioned above your hands.
- Engage your core by trying to bring your belly button toward your spine, then slowly lower your body toward the ground while keeping your neck and spine aligned
- When your chest is about the size of a fist away from the ground, slowly press back up to full plank position.
- Repeat! Try for 10 if you’re just beginning — or challenge yourself and see how many you can do before you fail.
- If you are unable to perform from a plank position, drop your knees to the ground, bring your body to a 45 degree angle, from knees to head. All other positioning is the same
5 Reasons Why Lifting Heavy Weights Won't Make You Bulk
/Interesting article I found on Shape.com. I liked this article because a big misconception among both men and women is the fear of betting "to big" or bulky and because of this they choose not to weight train. When trying to tone up, including a weight training regiment into your workouts will prove incredibly beneficial. Simply going on an elliptical or treadmill might burn fat, but including weight training will give you that tight firm look that you are looking for. Continue reading for more reasons why it is important and beneficial to include weights in your workouts.
Link to article at the bottom.
1. You'll burn more calories.
Lifting weights doesn't only affect your muscle tissue. Resistance training also increases the release of testosterone and human growth hormone (although the amounts may be different depending on your gender and workout), says Crockford. But, more importantly, your metabolism gets a boost.
"Lifting weights can increase your lean body mass, which increases the number of overall calories you burn during the day," she says. So by adding more lean muscle, you'll be burning more calories outside the gym, even when you're chillin' on the couch or typing away at work.
2. You're shaping your body—not making it bigger.
"Lifting heavy weights is a great way to get the shape of the body that you may be seeking," Crockford says. You could churn away at the elliptical, bike, or on the trail for hours, trying to burn fat. But the secret to a tighter body isn't in burning off every ounce of jiggle with cardio—it's in creating a solid, muscular base.
"Want a perkier bum? Do squats and deadlifts. Want more defined arms and back? Do some shoulder presses and pull-ups," says Crockford. Bench presses and snatches aren't necessarily required—you can work with a trainer to find a strength training routine that works for you and your goals.
3. You train for the results you want.
"Women can use resistance training to reach all types of health and fitness goals, and this includes aesthetics," Crockford says. Sure, you could use weightlifting to train for competitive powerlifting Olympic-style weightlifting or for a bodybuilding competition, or you can just use it to be fit, healthy, and confident. There are plenty of plans to suit your needs.
"If you're simply looking to improve overall shape of your body and improve your body composition, then lifting weights is also a very important component of a well-rounded fitness program," she says. If you want to gain significant amounts of muscle mass, you're looking at four to six days of lifting a week, versus one to three days of lifting for general health.
4. You'd have to bulk up your diet to bulk up your body.
You don't expect to lose weight just from working out—you know that a clean and healthy diet is part of the equation too. Well, same goes for getting bigger.
"Gaining muscle mass comes from a combination of heavy weight training and an excess in calories," says Crockford. "If you perform resistance training one to three days per week and you're not eating more calories than you expend in a day, you probably won't see a ton of muscle growth."
5. You won't wake up with insta-muscles.
If you do a few bicep curls and eat some spinach, you're not going to wake up looking like Popeye. Think: it usually takes months just to see some average fitness progress (like more toned muscles or decreased body fat). To get to a bulky or body-builder level of muscularity, you'd not only have to train and diet in an extreme fashion, but you'd have to keep at it for years. Those types of athletes work extremely hard to look the way they do; you won't end up there by accident, we promise.
That being said, to reap any benefits of strength training (even if you just want to stay lean and fit) it takes dedication and hard work. Consistency is key when it comes to reshaping your body and making lifelong changes!
If you're still nervous about grabbing a pair of dumbbells, your best bet is to get some personalized advice from a trainer who can tailor a strength training program that works for you. Then stick to it. Guaranteed, you'll be feeling stronger, sexier, and more badass than ever.
* Jacque Crockford, CSCS, spokesperson for the American Council on Exercise.
http://www.shape.com/fitness/tips/5-reasons-why-lifting-heavy-weights-wont-make-you-bulk
Why Carbohydrates are Key to a Healthy Diet!
/Carbohydrates as a whole have somehow developed a terrible reputation the "carbs make you fat. They don't. Sure, if you were to eat an unnecessarily large quantity they could contribute to weight gain, but, then again, so could too much of any food. They are just as important to slimming down and toning up as any other food. They are very important for your body for a variety of reasons: they are used for maximizing energy, speed, stamina, concentration, recovery and better fluid balance. They are vital for athletes and active individuals because they are the primary fuel for your body.
Think of carbohydrates as the gas needed to fuel a car. Without gas, a car won't run. Likewise, without carbohydrates, your body will not have the fuel it requires to support your daily mental and physical activities. Another way to put this is to think of your metabolism as a fire. In order to keep it burning strong, carbohydrates act as kindling on the fire. They are used as the primary source of energy for the body. When people decide to cut out carbs from their diet, protein is then burnt for energy instead of going to the muscle for growth and/or recovery. By making sure to have the right ratios of Carbs, Protein, and Fat, you are allowing your body to run itself AND recover as necessary. It is in this sweet spot that you will find yourself moving towards your goals.
Here are some reasons to keep carbs in your diet:
Reason 1: Carbs can help prevent weight gain—and even promote weight loss.
Researchers at Brigham Young University in Utah followed the eating habits of middle-aged women for nearly two years and found that those who increased their fiber intake generally lost weight. Women who decreased the fiber in their diets gained. Many carbohydrates contain dietary fiber, which is actually an indigestible complex carbohydrate.
Reason 2: Carbs will help you trim your waistline.
Swapping refined grains for whole grains may help reduce total body fat and belly fat, according to research in the Journal of Nutrition. In the study, adults who ate about 3 servings of whole grains a day had about 2.4 percent less body fat and 3.6 percent less abdominal fat than those who ate less than a quarter of a serving.
Reason 3: Carbs will help you blast fat.
Eating a breakfast made with “slow-release” carbohydrates, such as oatmeal or bran cereal, 3 hours before exercise may help burn more fat, according to a study from the Journal of Nutrition. Here’s why: in the study, eating “slow-release” carbohydrates didn’t spike blood sugar as high as eating refined carbohydrates, such as white toast. In turn, insulin levels didn’t spike as high and because insulin plays a role in signaling your body to store fat, having lower levels may help you burn fat.
The Scoop
/As a personal trainer, I make it a priority to stay up to date on emerging research and expert insights that make national health news every day. "The Scoop" is my way of sharing some of the most interesting and thought provoking stories with you – because just as our bodies change every day, so does our understanding of how to best fuel and move them with diet and exercise. So, get the scoop on the latest news related to the science of exercise, nutrition and overall well-being here and follow me on Instagram @ShipperFitness for my personal insights on what’s making national headlines.