Blog Archives

Weight Training and Healthy Eating

To summarise it. Eating greens and doing cardio is not the way to get lean, says personal trainer. Weight training is key and ends up burning more fat as you continue burning it throughout the day. It is inportant to note that to burn fat, you must be in a calorie deficit throughout your day. High Intensity Inrerval Training is the best cardio and most effective method of losing weight.

Read this article.. if says it all .

http://flip.it/KEAklH

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Cardio Before Or After Weight Training?

It is funny actually… I was chatting with some friends about the gym and we started discussing Workouts. Boy was I ever wrong about my habits. Did you know that Weight Training is best done in the beginning of your workout as opposed to Starting with Cardio? I guess it makes perfect sense. Cardio exhausts the body, and although a quick cardio warm up is good; a full on Cardio is not worth it before lifting; you’ll be more tired and won’t have as much energy to spend on resistance training, which spikes up your fat loss during a workout.

According to The Ripped Dude:

To achieve “shreddedness,” your body needs to use your stored fat as fuel for exercise. In order to do this, you must burn off your glycogen stores first. When you weight-train, you typically use glycogen as fuel. By doing weight-training first, you can burn the majority of your glycogen stores. Knocking out your cardio after you crush the weights will burn more fat!                                      Obi Obadike

After an intense weight-training workout , your body needs energy to repair the muscles, therefore, your body continues to burn calories (energy) for up to 48 hours. This is known as Excess Post-Exercise Oxygen Consumption (EPOC). This occurs at a much higher rate after intense weight-training rather then a low-intensity and  steady cardio training; and that is why it’s important to save your energy for weight lifting and finishing off with cardio.

Weight training first is great because it allows you to get to the fat burning portion of the workout faster (reaching glycogen depletion). After all the glycogen is depleted, doing cardio after weights will result in a much higher percentage of fat being burned. 

Metaphor by Huffington Post:

Think about burning fat like digging for gold. You have to get through layers of dirt and rock (muscle glycogen) before you can get to the gold.

Doing cardio first is like digging for gold with a shovel. Getting through a single layer requires 32 scoops to be removed. You’ll eventually see gold, but it will take a while.

Doing resistance training first is like showing up to the same dig site with a backhoe. Now only 3 scoops are required to get through one layer thanks to your diesel fueled machinery.

So, finally, take my word for it, Save your best energy for the Weights and expand it with cardio.

Best case scenario: Start with 45 minutes of Weight Training, and finish with a 20 to 30 minutes of cardio intervals. Do this 3 to 4 times a week, at least, and see results.

 

Cr8ssFit: Friend or Foe?

crossfitt

It is a growing concern, CrossFit, but what’s the deal? Is it bad for you? Is it good for you? Truth is, I really want to give it a chance. I mean yes, I’ve read from the critics and from the lovers. It seems that though CrossFit may cause injuries, so does every other workout. Any inexperience person will hurt themselves if they divert their form.

So, this article from Body Building has said it right, and explains why CrossFit has been dogmatized in many shapes and forms, and while some may be true, it is not fair to solely criticize it as being the only system that can negatively impact your body, as any system, not performed correctly can harm you. This goes beyond simply training, and also applies to everything in life.

WHAT IS CROSSFIT?

In the simplest of terms, CrossFit can be defined as a strength and conditioning system that is designed to promote both broad and targeted physical fitness. The system combines a wide variety of exercises to ensure that a total fitness level is achieved, ensuring balance in the body. This is obtained through a combination of workouts in:

  • Weight lifting or Weight training
  • Sprinting or Distance Running
  • Gymnastics

In order to gain the most benefit from the CrossFit program, someone training through CrossFit should be at least moderately familiar or proficient in key areas that equal what CrossFit refers to as “10 fitness domains”:

  • Respiratory and cardio endurance
  • Stamina
  • Strength
  • Coordination
  • Flexibility
  • Power
  • Speed
  • Agility
  • Balance
  • Accuracy

CrossFit was created to focus on working across each of the 10 domains. According to CrossFit, this is achieved by promoting neurological and hormonal adaptations across all of the metabolic pathways is in the body.

 

CrossFit, inevitably, has a reputation, but judging from word of mouth and a ‘reputation’, that is not my thing and should never become yours. Always create your own opinions and conclusions in life. Otherwise, you may miss out in Life.

I will see you on the CrossFit field!

Don’t Sabotage Your Health, Take Control!

WOW, AMAZING SHOW !

Watch this and enjoy all the lessons that Celebrity trainer, Jim Karas, and Marilyn Denis present. It’s fun, you will love it.

Let me tell you a little something about it then make sure to watch it all:

Jim Karas teaches us  that energy can be sabotaged through what we eat, how we sleep and what we drink, and how we must be careful about how we are exercising and what supplements we are taking. All these can harm you, how? Watch this segment:

http://www.marilyn.ca/HealthFitness/segments/Daily/November2014/11_5_2014/EnergySabotagers

 

Do you exercise a lot? Do you do a lot of cardio? Be careful, because this is not the best result, Let me tell you why…

Karas talks about strength training and how working out your muscle tissue is the best form of workout. Cardio is not the healthiest workout because it eats your muscle and muscle is good for you to be fit.

Excessive cardio (30 to 40, or more, minutes of cardiovascular activity) is bad for joints, diminishes the immune system, hard on the heart muscle, burns muscle and makes you hungrier.

Don’t  rely on your scale! Because muscle weights! Lets listen to more details:

http://www.marilyn.ca/HealthFitness/segments/Daily/November2014/11_5_2014/KicktheCardio

 

Do you wish you never have to deal with health concerns such as heartburn, acid reflex, constipation, dandruff, and migraines? Yes! Here is some natural remedies you should take a look at by Nutritionist Miranda Malisani:

THIS IS VERY INTERESTING!

http://www.marilyn.ca/HealthFitness/segments/Daily/November2014/11_5_2014/CureallsKitchen

 

Muscle torches more calories that fat, even at rest. Therefore the more muscle you have the faster your metabolism and burning capabilities.

Expert Jim Karas shares his exercises for building one of the biggest muscles we have – our glutes!

Watch this and take note:

Work these cheeks!

http://www.marilyn.ca/HealthFitness/segments/Daily/November2014/11_5_2014/BoostingGluteWorkout

 

Watch all these segments and you will be shocked! I absolutely LOVED this episode of the Marilyn Denis Show!

ENJOY!

Get in Shape with a short home cardio workout

Many of us complain and blame our lack of fitness on our inability to have the time to go to the gym. We all know however that what we truly are doing is attempting to convince and excuse ourselves for our laziness and our unwillingness to do something about it.

This video demonstrates a perfect workout, in a perfectly short time.
New Year resolution of 2012: Excuse yourself no longer and do something about it, because YOU CAN!