Archive for

Cardio Tips and Tricks

Doctors often urge us to get at least half an hour of aerobic exercise three times a week. This is usually some sort of cardio workout, or a routine designed to increase heart rate and burn a significant number of calories. They can increase your lifespan and help you lose weight if that is your goal.

However, there is often some confusion about these plans as well as a few tips that could make the exercises more useful and valuable. There may also be a few things that you need to learn before hitting the gym.

Aerobic vs. Anaerobic: Until I began my weight loss experience, I’d heard that if you went into the anaerobic state you weren’t doing yourself any favors, but I wasn’t really sure what that meant. Aerobics burn more fat and calories than anaerobic. The latter is slow to do any of the things you want your workout to provide.

Duration and intensity are what make the difference here. A longer session at medium intensity will ultimately be better for your body and do the things you want done. Short, intense bursts are not likely to be as useful.

CardioCinema: The concept of this is something I have used in the past. I had an exercise bike, and I’d use it while watching television or a DVD. However, some gyms now have a more cinema like atmosphere, with exercise bikes and treadmills, a darkened room and interesting movies. If you’re like me, getting absorbed in a movie while working out will make the time fly by.

Learn the Machines: Today’s equipment comes with a lot of bells and whistles. They can monitor your heart rate through the handles, set you up with programs that simulate going uphill and show you how many calories you’ve burned thus far. However, because they are so complicated, it might be a good idea to ask one of the trainers to show you how to use it properly. Getting injured would be a major setback.

Proper Nutrition: You’ve got to have an appropriate diet to go along with your workout. That means you have to eat, but make it healthy. Before a workout, it’s a good idea to have some lean protein. If you’re planning on along session, a few healthy carbs are a good idea, as well.

To Supplement or not to Supplement: With apologies to Shakespeare, this is a big question. Not only whether or not to use them, which to use. The answer to this depends in large part on your overall health and what you want to accomplish. Personally, the only supplements I use are vitamins, garlic and Omega-3s. If you are underweight, you may want to add whey protein to the list.

Some body builders use a supplement with creatine in it. It has its pros and cons, and you will have to decide if the cons are worth the pros. It can help you build muscles faster than normal. For many, that’s enough. However, it can also cause extreme irritability and kidney damage. Those under eighteen cannot purchase it, and most sales clerks will caution parents that purchase it for their children of the dangers.

Weights First: Want your workout to have more punch? Spend some time with the weight machine first. You can also use aquatics for this, as the resistance of the water can do the same thing.

Before beginning any new routine, be sure to check with your doctor. You should have a complete physical, in order to find out which types of cardio will fit your needs the best. Be sure to mention any health concerns you may already have and to tell the doctor of any medications or supplements you are using. This could help prevent injuries from side tracking your plans.

5 Fat Loss Tips

Recently, I have been asked by many of my newsletter subscribers on some tips for successful weight loss. So, I decided to give everyone a detailed list that I believe are the top 5 most important ways to be successful at fat loss.

Tip #1
During you fat loss workout don’t think about burning fat, think about burning calories.

This might sound like it should be the other way around, but remember, the type of exercises that get you a flat stomach and burn the most fat are based on resistance & interval training. Both of these methods of exercise use carbohydrates as the main energy source.

There is no reason to think you need to exercise in your “target heart rate zone” for fat loss. The target heart rate zone thing is a over-descriptive term of how the body works when you are exercising.

If you are after the best results in the fastest time than you need to consintrate on burning carbohydrates and not burning fat.

Why do these exercises concentrate on burning carbs rather than fat loss? Because doing these types of exercises provides your body to still burn calories after your workout. When you use interval & resistance training your body uses more calories after your done exercising, more so than if you were just doing regular cardio.

Tip #2
Use different rep counts during your weight training.

When exercising this way you will be able to train more muscle fibers and burn more carb’s. I recommend using rep counts of 8, 10 & 14 when doing the same exercise. Doing this will exercise your muscles more effectively.

These types of exercises will burn a lot more carbohydrates and still build muscle as log as your calorie intake is kept low.

Tip #3
Use a stationary bike for interval’s.

When you cycle against a Load or resistance you perform a large amount of mechanical work and that is a key tip to follow.

When you are cycling make sure you use a high resistance and high intensity it will be much more effective. If you use low resistance and a low intensity you won’t be doing the exercise effectively.

The bike really works the best but there are other machines you can use, if you have reached a plateau, next time try a bike.

Tip #4
Eat more often

This might be confusing for some, so let me explain. A 2005 study from the American Journal of Clinical Nutrition showed that eating 6 times per day was associated more successful fat loss, eating 6 meals a day with more protein and fiber intake has also been proven to lower cholesterol levels.

Tip #5
My exercise plan

My fat loss and exercise program is becoming vary popular because they are the most effective way to burn stomach fat, and get lean. These interval weight training workouts are efficient and effective – getting you in and out of the gym in under an hour.

Tim Russert’s Heart Attack Could Have Been Prevented by Performing Interval Cardio

I would like to first and foremost give my condolences to Tim’s family, friends, and fans. Russert (hosted Sunday morning political show, “Meet The Press” since 1991. And I believe that he was a very happy man that lived a great life as he impacted thousands of people with his soft, genuine, and charismatic personality. He always made everyone in the room feel very special. In my opinion, Russert could have prevented his death with three different choices.

o Should have gotten off of statin drugs to lower cholesterol and blood pressure medication. (Russert was on both for over 20 years)

o Should have exercised utilizing interval cardio (4-8 90 seconds cardio challenges)
Versus low intensity, long duration, slow go power-walking or jogging

o Should have been less anal about dieting, and focused more on a healthy lifestyle

Since I am passionate about helping others achieve a higher quality life through making healthier lifestyle choices, I am always trying to learn. I also am always trying to get my message out. In a nut shell, My message is that being as healthy & energetic as we can be, to be totally independent and self reliant into our 80′, 90’s, and even 100 (god willing) is about both genetics and environment. WE ARE IN CONTROL OF BOTH.

Obviously, we are not in control of our genetics; or are we? Most of us feel like we are not even in control of our environment. With the boss, the wife & kids, the “to do” list etc, most of us do not feel as though we are in control of anything, much less our health & our life style. . But I am here to tell you, that as you become more informed; you can take control of your health & fitness with a simple well thought out fatloss lifestyle program. Usually the more pain you are in, whether it is physical, mental, or emotional; the easier it is to make the necessary changes. As long as you listen to the pain and make the necessary changes.

We are in control of our environment. And when you stand up to take control of your health & lower your stress levels, you do impact your genetics of not only your future generations, but of your self and your present family members.

450,000 Americans die annually of heart attacks, and about 1/3 of those come on suddenly with no warning. Russert had a EKG stress test just six weeks before his death. Even with all the technology that we have today, the test.s just aren’t that great.

It was common for Russert to do 45 minutes of work on the treadmill 5-6 days per week. In fact he did an exercise session on the day of his death. Russerts passion for both work and family, and exhausting schedule needed to balance the two, may have added to his stress levels.

What can people do to lower their cariac risk factors? Live a balanced healthy fat loss lifestyle (versus dieting). Don’t smoke, and do the right type of cadio-vascular work.

On the health and longevity side of things please do not waste your time doing
slow go, low intensity, type cardio; like jogging 2-5 miles.

When you do interval cardio (or Fartlek as they used to call it) you;

o Burn more fat
o Build your heart (with more stroke volume) for less chance of heart disease
o Builds more muscle (look at the physique of a sprinter versus a marathon runner
o Forces your body to store the food that you eat as glycogen (fuel to be used as energy), creates an energy storage & fat burning body
o Is fun, interactive and much more time efficient than jogging
o Builds your lung capacity; which is the #1 factor in your ability to aging gracefully versus jogging which makes your lungs smaller
o Creates optimal hormones for health, versus jogging which throws your body into a hormonal roller coaster

===============================================================
How can you save your life (or at least extend) by doing interval (fartlek) cardio?

TIP: Pick any mode that raises your heart rate. I prefer the treadmill, power walking and jogging are very functional and the tread absorbs much of the shock. But you can use swimming, biking, or even use and upper body ergometer (bicycle). We have handicapped clients who can’t walk doing interval cardio. Anyone can do it.

After a warm up do 6-9 ninety second challenges with each one getting slightly more challenging than the last. Rest enough between challenges to get your breath and energy back. Rest periods get longer between challenges as each one gets progressively more intense.

Make sure to stretch your legs on the front (quads), the back (hamstrings), inner thigh / groin, and buns (glutes) for 30 seconds each after challenge #1 and #5.

For treadmill interval sessions use both the incline & the speed on each challenge. For example on the first challenge power-walk for 60 seconds at a 2.0% incline at 4.0 mph (adjust speed and or incline if it is too easy or too hard) then jog at 5.0 mph for 30 seconds, then drive your knees high and turn the jog into a sprint for the final 15 seconds (use the same incline and speed as previous jog).

Now walk at your base-line speed (around 3.5 mph and 0 incline) to recover. When you feel good (about 1-2 minutes) start challenge #2. For each challenge increase incline by .5% and power-walk speed by .1 mph, and increase each jog by .2 mph for each progressive challenge.

So for challenge #2 perform a 60 second power-walk at 2.5% & 4.1 mph going right into a 30 second jog at 5.2 mph capped off by a 15 second sprint (use same speed and incline as jog). Then once again walk and recover at 3.5 mph and 0 incline. And so on.

There you have it, your very own personalized interval cardio session.

Until next time, live, laugh, love, and remember; you are in control!