myfitnesshut

I just finished an intense 20 minute interval cardio session in which I burned about 300 calories. For those of you counting at home, that’s about 100 calories every 6.5 minutes. I could do this type of workout (and many do) or a variation of it every day. And, if I did this, my body would break down in short order. Even when I was at the height of my athletic mojo playing college ball, I still needed a day or two off each week to rest and recover.

You are no different. Don’t think that you are being smart, or tough, by working out every day of the week. You can be a “workout warrior” and still be smart about it. Trust me, your body will break down if you don’t treat it right. The cumulative effect of various injuries will take its toll on you. And, that could lead to chronic or degenerative injuries.

Chronic injuries can be caused by over-training, muscle imbalances and uncorrected postural deficiencies. Furthermore, muscle imbalances and postural problems are made worse by over-training. And, since chronic injuries come on gradually, you are more apt to “play through the pain.” Leave that attitude to people getting paid to compete. You need to take care of the only body you have.

Degenerative conditions can become non-reversible and many are associated with long-term joint problems. Sometimes, previously unrehabilitated injuries turn into degenerative conditions (such as low back problems, shoulder problems or knee problems). Some arthritic conditions are brought on by the cumulative effect of previous injuries.

Don’t underestimate rest and recovery during your exercise program.

All dietary fat (saturated, unsaturated, trans) has 9 calories per gram (meaning it is the most dense of the macronutrients). In contrast, carbohydrates and protein have 4 cal/g and alcohol has 7 cal/g.

If you’re trying to cut calories and burn body fat, eating more dietary fat won’t help you get there. Also, fat “burns in a carbohydrate flame.” This means that your body’s preferred source of fuel is carbohydrates during intense exercise (interval cardio or circuit weight training). Research and my personal experience as an exerciser and personal trainer proves that a combination of full-body circuit weight training (including bodyweight training) and high intensity interval cardio training is best for optimal fat-burning, muscle strength/endurance, cardio-respiratory health and bone density benefits. The body can’t use fat for fuel during high intensity exercise because there is not enough oxygen available.

Having said this, you need dietary fat in your diet (mainly the healthy fats). Fat is important for your diet because it helps you feel full and keeps skin, hair and nails healthy. You should limit your intake of saturated fats (usually solid at room temperature, such as butter, lard, poultry fat, cream, milk, cheeses, etc.) and trans fats (partially hydrogenated fats found in packaged foods and fast foods). Saturated fats and trans fats raise bad (LDL) cholesterol levels. Instead, increase your intake of unsaturated fats (they are usually liquid at room temperature, such as olive and canola oil). They also include unsaturated fat from such foods as fish, nuts, seeds and avocados.

Limit your intake of dietary fat to about 20% of daily calories. And, since fat is so calorie dense, it can help you eat less overall calories during the day.

Go blast the body fat in your next workout!

Metabolic Syndrome is characterized by a group of risk factors in your body. They include:

abdominal fat, high blood pressure, high triglycerides, insulin resistance, glucose intolerance, low HDL (good) cholesterol and high LDL (bad) cholesterol. If you have Metabolic Syndrome, you are at risk of coronary heart disease, stroke, type 2 diabetes and other vascular diseases. Over 50 million people in America have Metabolic Syndrome. One big cause is our sedentary lifestyle and lack of physical activity (including exercise!).

When’s the last time you had a complete medical checkup? Here are some of the medical numbers you should be aware of:

Blood Pressure (source: MedlinePlus):

Your blood pressure is highest when your heart beats (pumping the blood). This is called systolic pressure (top number). When your heart is at rest or between beats, your blood pressure falls. This is the diastolic pressure (bottom number).

–120/80 or lower is normal blood pressure
–140/90 or higher is high blood pressure (hypertension)

An example of prehypertension would be a reading of 130/85.

High blood pressure usually has no symptoms, but it can cause serious problems such as stroke, heart failure, heart attack and kidney failure. You can control high blood pressure through exercise, healthy eating and medication (if needed). I have seen cases where exercise and healthy eating made medication unnecessary after a period of time.

Cholesterol (source: MedlinePlus):

Research has proven that you can lower your cholesterol levels by exercising more and eating more fruits and vegetables.

Total cholesterol level

Less than 200 is best.
200 to 239 is borderline high.
240 or more means you’re at increased risk for heart disease.

LDL cholesterol levels

Below 100 is ideal for people who have a higher risk of heart disease.
100 to 129 is near optimal.
130 to 159 is borderline high.
160 or more means you’re at a higher risk for heart disease.

HDL cholesterol levels

Less than 40 means you’re at higher risk for heart disease.
60 or higher greatly reduces your risk of heart disease.

Triglyceride Levels (source: MedlinePlus):

Normal: Less than 150 mg/dL
Borderline High: 150-199 mg/dL
High: 200-499 mg/dL
Very High: 500 mg/dL or above

High triglyceride levels can be attributed to (among other things) a diet low in protein, high in carbohydrates and uncontrolled diabetes. This is why a nutritious, balanced diet is always best. And, low triglyceride levels can be attributed to (among other things) a low fat diet and malnutrition.

You can improve your health with good decisions. Some of these decisions include a medical checkup and a good exercise/nutrition program set up by a professional trainer. Do it today–your good health depends on it!

If you are a vegetarian, you are probably reaping the health benefits of a great diet. According to Susan Havala Hobbs (author of Being Vegetarian For Dummies), research has proven that vegetarians have lower rates of coronary artery disease, some forms of cancer, diabetes, high blood pressure and obesity. Vegetarians are also less likely to have kidney disease and intestinal problems like diverticulosis.

Some vegetarians (lacto-ovo) don’t eat meat but will eat animal products such as egg and dairy products. Vegans, on the other hand, eat no animal products of any kind. Food choices for vegetarians have expanded at grocery stores and restaurants. Vegetarian diets are no longer considered “bland”. Like any diet, you must make sure you are getting enough nutrients. Vegans, in particular, should be sure their diets include enough calcium, vitamin B12, iron and protein.

Multivitamins, calcium supplements, etc. can also provide some of these nutrients when diets are lacking.

It’s true that women and men tend to store body fat in different places. Women’s bodies (because of necessary genetics) have twice the amount lipogenic (fat storing) enzymes and half the amount of lipolytic (fat releasing) enzymes as men’s bodies. This has to be taken into account when exercise programs are designed.

Women tend to store stubborn fat in the buttocks, hips (saddle bags), thighs and the back of the upper arms (grandmother arms). Men tend to store stubborn fat in the abdominal area (pot belly and spare tire) and back area. Excess abdominal fat has been shown to be a pre-curser to diseases such as cancer.

Subcutaneous Fat - Subcutaneous fat is found just underneath the skin and may cause dimpling and cellulite.

Visceral Fat - Visceral fat is located in the abdomen and vital organs (such as the liver). It can also infiltrate your muscles and heart. Even if you are skinny, you can have visceral fat. A “skinny fat” person is one who is skinny with high body fat. Studies have shown that frequent yo-yo dieting increases visceral fat. Yo-yo dieters also regain the lost weight (and even more) because yo-yo diets slow down your metabolism.

So, what is the best way to burn both types of fat? You guessed right! Exercise!

Research and my personal experience as an exerciser and personal trainer proves that a combination of full-body circuit weight training (including bodyweight training) and high intensity interval cardio training is best for optimal fat-burning, muscle strength/endurance, cardio-respiratory health and bone density benefits.

Learn more about burning fat in my new FREE eBook “Blast the Fat, Have a Lean Body for Life.”

When you talk about toning up your body, you need to know your body type. Because of your genetic makeup, you are predisposed to respond to exercise in a particular way. Among other things, genetics determines your ratio of testosterone to estrogen, types and distribution of muscle fibers, where body fat is stored and body type.

There are three basic body types. You will fall under one or a combination of these body types.

Mesomorphs - Mesomorphs tend to be muscular with large bones and thick joints. Due to more muscle mass, mesomorphs usually don’t have weight problems unless they overeat and undertrain. Weight training may need to be adjusted for this body type.

Endomorphs - Endomorphs are more rounded, voluptuous or sometimes chubby. Their bones and joints are not as large as mesomorphs but larger than ectomorphs. Endomorphs tend to have more body fat and need regular weight and cardio training and good nutrition.

Ectomorphs - Ectomorphs are slim or linear in shape. They often lack muscle tone and sometimes have postural problems of the vertebrae (scoliosis is an example). Therefore, weight training is very important. Ectomorphs often have to eat more just to maintain weight (we all should have that problem)!

Mesomorphs respond to weight training by building muscle mass much faster than ectomorphs, even though they are following identical programs. And endomorphs generally need to lose body fat to see changes in shape as a result of strength training. As you can see, it is critical to have your training program tailored to your individual needs and goals.

You probably know where your body stores the most fat. When you train, don’t neglect the other areas of your body. For instance, it is critical to stabilize and strengthen your body’s core first. This will aid you when you train other areas of your body.

You don’t need to work out 7 days a week. Your body needs a break from working out. You might even need 2 ACTIVE REST days depending on your injury situation. You will come back stronger and fresher after your day(s) of ACTIVE REST.

Don’t confuse a day of ACTIVE REST with DOING NOTHING or having A LIGHT WORKOUT DAY. ACTIVE REST days allow you to get your heart rate elevated and blood circulating. Also, an ACTIVE REST day is not a day off from good nutrition! Follow your same nutrition schedule.

So, what are some good ACTIVE REST day activities. First, find something you enjoy. Some examples would be gardening, walking at the park, household chores, cutting the lawn, swimming——basically any activity that is relaxing and will get your heart rate elevated. Just remember, do not workout! You get the chance to work your muscles in a different way, using different (many times more natural) motions.

I have loved working out since I was a kid. A day off will not hurt your progress if you do it right. It will prevent over-training, injuries and mental fatigue. Go ahead and give it a try!