Here are a couple quick tips to make sure that you are getting the most out of your cardio:
1. Stimulation NOT Annihilation! All this means is that just like anything else cardiovascular activity should be done in moderation. Performing 20-45 minutes of cardio, working in your target heart zone (%60-%80 of your maximum heart rate (220-your age)) 3-4 times per week is all you need to increase your metabolism, burn any fat you may need to, and increase the efficiency of your respiratory and circulatory systems.
2. Work AGAINST Gravity! Due to the this wonderful thing called gravity we are able to keep our feet on the ground, so naturally working against this great force is going to require you to work a little harder. For example, walking UP stairs is going to require more energy and burn more fat than walking on flat ground! Walk on an incline, bike uphill, jump, run stairs.......go against gravity!
Enjoy!
Thursday, May 8, 2008
Monday, April 7, 2008
Summer Abs - Nutrition Tips
Summer is almost here!!!!! It's time to get outside, go to the beach, and show off your flat stomach?!?!?.....YES! The classic saying "abs are made in the kitchen" is, for the most part, very true, as your nutrition habits affect your body composition more than anything else. So, I have a few tips to help you get those abs a little faster:
1. Protein!!! If you are going to over-eat anything, over-eat protein! As far as food goes, protein is the key to getting more lean! Protein has the highest thermic value of all types of food, which means that your body will burn more calories digesting protein rather than starchy or fibrous carbs. Also, unlike most carbohydrates, which will get stored as fat if your body doesn't use them for energy, protein is only used by the body to help muscles recover and build.
2. Limit fruit to the AM! Although very healthy, fruit also contains very high amounts of sugar, so after your body has taken all the energy it needs from the fruit it will store the excess sugar as fat in your body. After eating fruit in the morning your body has the whole day to burn off any excess from the sugar, as opposed to later in the day when it will just get stored as fat.
3. Cut down starchy carbs! Starchy carbs are your main energy source, so you do need to make sure that you get enough of them, but you can do things like limiting them to the morning or cutting them out completely for 1 or 2 days a week. When doing this however, you want to make sure that you're not cutting back the number of calories you eat, just replacing them with calories from protein and vegetables.
On top of these tips, be sure that you are continuing to eat every 3-3.5 hours religiously! This will increase your resting metabolic rate and keep you burning fat even when you are sitting at your desk all day!
1. Protein!!! If you are going to over-eat anything, over-eat protein! As far as food goes, protein is the key to getting more lean! Protein has the highest thermic value of all types of food, which means that your body will burn more calories digesting protein rather than starchy or fibrous carbs. Also, unlike most carbohydrates, which will get stored as fat if your body doesn't use them for energy, protein is only used by the body to help muscles recover and build.
2. Limit fruit to the AM! Although very healthy, fruit also contains very high amounts of sugar, so after your body has taken all the energy it needs from the fruit it will store the excess sugar as fat in your body. After eating fruit in the morning your body has the whole day to burn off any excess from the sugar, as opposed to later in the day when it will just get stored as fat.
3. Cut down starchy carbs! Starchy carbs are your main energy source, so you do need to make sure that you get enough of them, but you can do things like limiting them to the morning or cutting them out completely for 1 or 2 days a week. When doing this however, you want to make sure that you're not cutting back the number of calories you eat, just replacing them with calories from protein and vegetables.
On top of these tips, be sure that you are continuing to eat every 3-3.5 hours religiously! This will increase your resting metabolic rate and keep you burning fat even when you are sitting at your desk all day!
Tuesday, January 29, 2008
Don't let the weather get you down!
Being from Newfoundland I know what the weather can do to people this time of year. It's dark, cold, raining one day and snowing the next, and it makes you feel like hiding away and doing nothing until the end of March (June in Newfoundland!). I think it's time we all stopped focusing on the negative side of bad weather and used it to our advantage! Why not use these dreary winter months to get ready for the heat of the summer! Use that time that you're stuck inside productively...hop on your treadmill, pick up your dumbbells, get into a gym. Now is the time to start getting ready for the season when everybody wears less clothes! You know what?...The weather here in southern Ontario isn't even that bad! There are plenty of days when you can still get outside and be active. For example, there are plenty of outdoor skating rinks where you can get hours of free exercise, and most of the walking/running trails around town are still in great condition. Three days ago I even went mountain biking on the same trails I would bike in the summer! When we have 600cm+ of snow here in southern Ontario (actually happens in Newfoundland) we can use the weather as an excuse, but until then I say get out there and get in gear for the summer! Good luck!
Wednesday, November 7, 2007
Take your time and ENJOY your workout!
If you are looking to burn fat, build muscle, or do both you need to perform exercises slowly. Now, I'm not saying that you should take 30 seconds to do one rep, but but should take from 3-5 seconds to perform each repetition of any exercise. The time it takes your muscles to perform an exercise is called "time under tension", and increasing this will also increase the amount of muscle you build as well as the fat you are burning.
Monday, October 22, 2007
A little more on why you should drink water.
In my last article on hydration, I mentioned how much of our bodies are made up of water. I have a "few" more reasons why we should hydrate aside from the fact that the majority of our body is made up of water. First of all, our brain is 95% water, which is why we get headaches, dizziness, and lose focus when we are dehydrated. Here are some of the other side effects: dry, itchy skin, thirst, fatigue, cramping, weakness, sleepiness, dry mouth, constipation, bloating, and an overall feeling of being more stressed, cranky, and an inability to think clearly! If that isn't enough reason to drink more water then I don't know what is. Good luck with your future hydration!
Success comes in different forms
More success from All Canadian Fitness! I was training a lady today who I have been working with for about 9 months now. Today, after never doing a push-up from her toes ever in her life, this wonderful lady did two full sets of 15! Way to go Nelia! And for those of you who may doubt the form she used...it was absolutely perfect!
Friday, October 19, 2007
Drink Water!
Just a little blurb on hydration for you today! 66% of your body is made up of water. (22% of our bones, 75% of our muscles, 83% of our blood, 93% of our lungs, and 95% of our brains!) Knowing this, there is no surprise as to how important drinking water is to our daily health. Even if you're not exercising hydration is extremely important, so if you are this should be stressed even more! If you are thirsty, drink water. Don't drink soda, don't drink juice, not milk either... JUST DRINK WATER!
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