Tag Archives: cardio

Sep. 08.

Cardio for Calories

 Cardio for Calories

Four ways to maximize cardio for fat loss!

How do you stop spinning your wheels during cardio sessions? These are four ways to maximize your calorie output:

Integrate cardio with weights

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Short on time? Circuit style training is great for keeping your heart rate elevated for a length of time while still obtaining the benefits of resistance training.

 

 

 

 

Do cardio on a separate day, or time of day from lifting

Cardio is just like lifting in the sense it is always best done when you have the energy to push yourself to the max. Therefore, it would be more beneficial to do cardio on a separate day from other training than it would be to give your cardio training 50% effort post training.

Eat prior to cardio

Contrary to the myth, there is no proof of long term fat loss during fasted cardio. There are benefits at certain times for certain goals using fasted cardio. Most clients want to gain lean muscle while loosing fat therefore fasted cardio would not be most beneficial.

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There is room for argument that fasted cardio has benefits. And I would agree using fasted cardio for performance based gains can be a useful tool when integrated properly.  But from my experience for the benefit of fat loss, I have found an individual can push themselves harder, allowing their heart rate to be elevated to a fat burning zone when they have ate at least a few hours prior to cardio. If muscle loss is the goal, fasted cardio may be an alternative cardio option.

It’s all about the heart rate!

cardioEver seen those gym goers who do cardio daily while still holding a conversation… and continue to look the same?  One factor why they may never gain results is because they are taking cardio lightly. Cardio for fat loss should be quick an intense! A study by the University of St. Thomas, shown that maximal fat oxidation occurs between 60 to 80% of one’s maximal heart rate. When the heart rate is elevated so is oxygen consumption. The most fat oxidation occurs around 54% of the body’s maximal oxygen uptake, or VO2max.

Can you burn fat with moderate intensity cardio? Sure.  Low intensity cardio at long durations may burn more calories than a short high intensity cardio session during the actual activity but you will not expend energy post exercise with low intensity cardio. Therefore cardio training must be integrated based on one’s goals.

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Apr. 03.

Introduction to Nutrition

Introduction into Nutrition

Marketing, Media and the age of DIETS can get confusing and conflicting..Lets start with the basics!

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Weight loss, muscle gain, fat gain or maintaining weight are done by a equation of calories in to calories out, a law known as thermodynamics. Though your nutritional and cardiovascular needs may vary slightly, your body type, genetics and body composition do not influence fat loss as much as poor nutrition. Eat big, meaning eat more calories than you expend you will get big! “Eating big” having no relevance to carbohydrates but calories in general. Eat less calories than you expend you will get smaller, not meaning leaner, tighter or more fit…just smaller!

As a trainer I often hear how women do not want to get big. I realize they feel the need to tell me because I do carry around a lot of muscle but my muscle has little to do with lifting weights. Muscle has to do with eating, if I did not eat and lifted, I would not grow. If you “eat big” (more calories than your body expends) and lift weights you will build muscle. If you eat less than your body needs, which majority of people do and lift you will not gain muscle quickly; actually your body over time will do the opposite of what you want and you will gain fat and loose muscle.

One confusing but backed by science tip: Remember the body is made for survival! If you workout and do not eat enough the body will believe you will never feed it and it will shut down it’s metabolism and burn muscle for energy! Eventually resulting in more fat gain!

A few basic tips to begin weight loss:

  1. Evaluate your eating! Is there a time of day you over eat portions?  Are you eating from ALL food groups (yes, even carbohydrates)? Are you eating fibrous foods? Tracking your eating habits for a week or two is a great way to start to improve areas that need worked on.
  2. Are you thirsty or hungry? Though different hormones are released in response to being thirsty and hungry you may not know the difference! Tip: Before reaching for another snack try drinking a glass water!
  3. Are you like this hamster who runs on his wheel everyday but feels like his weight loss is getting no where!? If you are doing cardio every day or at least 3 times a week and not loosing fat, something definitely needs adjusting! Cut back on the cardio, let your diet and body’s metabolism work for you!

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All topics will be discussed in detail in later posts. All the knowledge I share in future posts is not my own. I am in constant research and have learned from many knowledge doctors and athletes as well as nutritional and anatomy courses. My own experiences though challenging have taught me first hand about the body. I have overcame anorexia and over came a damaged metabolism from competing and dieting improperly in the past.

Start to change health hindering habits today! Take this week to being making small changes. Week by week join in on the blog posts, ask questions, stop by our studio and get motivated! If someone else can make the changes so can you!

Nutrition is not about diets!

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