Wednesday, October 29, 2014

Metabolic Conditioning and Interval Training. Shorter Workouts with a Bigger Payoff

Hello Time Challenged,

If one of the "reasons" (excuses) you use for not working out is time, then metabolic conditioning is for you. I am talking about a big payoff with muscle building AND fat burning, in a short workout that is known as interval training.  Most likely shorter than your time spent in the gym if you do work out, and long enough to get you results.
 If you think that the longer you work out, the more calories you burn, wrong. If you think that an hour of cardio is more of a calorie burner than weight lifting, wrong again. What I am talking about is about a 20-30 minute session of intense, short bursts of power. A type of workout that has been shown to burn calories for around 36 hours after the workout ends. A workout that uses your own bodyweight, some dumbbells, kettlebells, or barbells, or any combination of them all, and a mind ready to engage your body into some maximum calorie burning. Better yet, the benefits are a combo of strength, cardiovascular endurance and calorie burning in one killer workout!

Many studies have been done to argue the old point of "which is better", cardio or strength training? This takes them both, wraps them into a workout that can be done 3-5 times a week, and the payoff is a changed physique. If you are in the gym, doing the same moves over and over, try this. If you want to get stronger muscles, better cardio capacity, and better endurance, this is for you. If you are just bored, and like a fast paced workout, this has your name on it!

I will give you an example of a workout that I have done. You can change up the amount of weight you use. This is for  endurance and strength. The idea is that you don't want more than 15 seconds  between exercises, just enough to almost catch your breath and go right into the next exercise.  You want to use weights that are challenging, but not so heavy that you can't make it through a fast paced set. Here is my recent workout. Repeat the workout 2 X.

Warm up

25 Jumping Jacks
15 Bodyweight Squats
10 Push ups
25 Jumping Jacks
15 Bodyweight Squats
10 Push ups

Neck rolls, arm circles, hip rotations, wrist circles, downward dogs, to cobras

Work out

15 Kettlebell Swings w/ 14 kg Kettlebell
10 Squats bar only (45 lbs)
10 Bent Over Rows w/ 25 lb dumbbell
10 Chest Presses w/ 15 lb dumbbells
15 Kettlebell Swings w/ 14 kg Kettlebell

Rest 1 Minute

15 Bodyweight Squats
10 Jump Squats
10 Push ups
10 Dumbbell Stiff Legged Dead Lifts w/30 lbs ea.
10 Bent Over Rows w/ 25 lb. Dumbbell

Repeat this entire workout 2 X.

This workout will have your heart rate racing, your body dripping with sweat, and your muscles burning. All good. The best part is that this Interval workout will payoff with a calorie burning whallop that will last, even when you are sitting on the couch tonight watching a movie!

Make your workouts fun, and challenging. This is the way to always have enough time! This is the way to get results. You can find many ways to change this up. I prefer to alternate from lower to upper body exercises. By going from lower to upper, you heart rate is pumping blood to your body at a much harder rate, making you breath harder, and burn more calories due to the intensity of the workout. There is actually a term for why this is so great. EPOC, exercise post oxygen consumption. That is a fancy term for the oxygen your body burns way after you are done with this plan. Answering the question of "which is better?" I say intervals and metabolic conditioning style workouts. And my body shows it!

 The best workout days for me are the ones like the workout above. I am spent and I feel like I really put my body to a challenge. I feel alive, and don't feel I am re-injuring any body part from the super heavy old days in the gym.

Isn't that the point of all of this? To feel alive and to keep on going? That's what my plan is. What's yours?

In Health, and Strength,

Monday, October 27, 2014

Time for Comfort Food, Time for Fat. Don't Let it be YOU!

Winter is upon us. This is the time when most people start winding down, eating more and doing less. Not me, and hopefully, not you!

Comfort food does not have to be biscuits and sausage gravy...unless you want to add to the muffin top!

Since I don't think that is your plan, listen up!

1st, shop for what you want your body to look like.
2nd, move. Not for long periods of time, but make the time matter. Intensity is key.
3rd, Stay tuned for the breakthrough you have been looking for. My BIG launch  in the next few months will change the way you look at dieting, and transforming your body for life!

Searching and Sharing for ways for us to achieve optimal health, fat loss and vitality!


Monday, October 20, 2014

Carbohydrates. When We Need Them, and Why We Should Not Eliminate Them

Carbohydrates are the brains preferred source of energy. Carbohydrates are also the first source your body will tap into when doing intense workouts as in strength training, power lifting and sprinting. Long endurance type events as in marathon running, swimming, or any steady state activity..rely on fuel from fatty acids.

Never limit nutrient dense carbs with a high water content. They are low in calories when compared with starchy carbs. Most green vegetables fall into this category. Limiting whole grains from breads and cereals might make you sacrifice strength, so limit if fat loss is your goal in the last few meals of the day.  Potatoes, rice, and even whole grain bread, unless consumed an hour before a workout, or within 30 minutes after a workout will contribute to fat storage in a sedentary person.  
. Beans are carbs, and they are loaded with fiber, (keeps you fuller for longer) and also contain protein..You could call this almost a “superfood”.. Beans slow down the absorption of sugars and are a great addition to any diet.

Remember, a food is either a protein, a fat, or a carbohydrate. Fat has 9 calories per gram, carbohydrates have 4 calories per gram, and protein has 4 calories per gram. Alcohol has 7 calories per gram and slows the digestion of needed nutrients as the liver takes up energy to filter it out. Alcohol also brings fat burning hormones to a halt, not to mention makes us make poor dietary choices when drinking (or the day after since our blood sugar is low and we are craving sweets)

When trying to lose body fat, the first thing that should be lessened in the diet is unhealthy fats. Certain fats are necessary for hormone production. The best fats are from flax, chia. fish and fish oils, coconut oil is also a great source of healthy fats.
The biggest controversy now is people losing weight on low carb diets. This needs to be addressed as there are different forms of carbs. Starchy and non- starchy. Eliminate starchy carbs on non-workout days, and from the last meal every night if weight loss is your goal. Carbohydrates are best when consumed approximately 1-2 hours before strength training, and immediately after in the form of a simple carbohydrate drink as in maltodextrin, or glucose, mixed with 1-2 scoops of whey protein powder. This puts the body into an anabolic or “rebuild and repair” state and facilitates recovery.People forget that all vegetables are carbs and should be consumed in abundance. Vegetables are pretty much a “free food”.

Protein is the key in gaining muscle and keeping the metabolism running. Never skimp on protein. Protein should be consumed at a rate of approximately 1-1 1/2 grams per pound of lean body weight in a person engaging in strength training at least 2-3 times weekly. 1 Gram per lean lb of bodyweight for sedentary people is fine...but that isn’t us right? Protein should be split up between all meals and snacks.

Sharing the answers to your questions regarding wellness and strength, 


Ladies. Want to Have Energy, Raise Your Metabolism and STOP Dieting?

Looking for results? Ready to kick that fat to the curb? Come burn off the calories in a class, or one on one to change your body for life! 

Circuit style training with weights, kettlebells and more will get your body and your booty streamlined and defined. I’m certified in Fitness Training and Sports Nutrition and will coach you to have the best body you have ever had, in less time than you could imagine.

From 18 to 78, I train all ages, and get results that last. Don't be afraid to sweat. To see changes, you have to make changes. The first thing you have to change is your mind, then your body will follow. Your body IS capable of going from flab to fit.

Forget boring corner gyms and quick fix diets . You want results right! You and I together will make it a reality!

Contact me if you are serious about losing fat, and raising your metabolism forever.....without starving!