Most people who know me, know that I operate at a pretty high energy level every day. No, it doesn't come "naturally", or even easy! Just like you, I have to work to slay the monster on a regular basis - that monster of Exhaustion.
Do you feel like you are just getting through the day, hoping not to crash and burn before you can get horizontal at night? The reality is, if we want to keep up with our daily choices (yes, they are OUR choices), then we need to do everything in our power to fuel ourselves with maximum energy every day. Notice that I said "maximum energy" - I can't do all that I do with just "normal" energy - I need the maximum I can get!
My day isn't anything spectacular - nothing too terribly different than many of you. I manage a household that includes a husband who travels a good bit and 3 kids ages 14, 12 & 9...I work part-time doing personal and group training out of my home...I volunteer at church and school...I cook healthy meals most every day...among other things that aren't "regularly scheduled" items. But whether you are a parent or not, you probably also know that monster all too well.
So how do I do that? Here are three reasons that I know give me maximum energy...
1) I wake up early.
Okay, so gaining energy by waking up early may sound like an oxymoron to you, but for me to get up before my kids do gives me that peace to start the day without total craziness. If I start the day in a mad rush, then that's pretty much a guarantee as to how the rest of the day will go. I also get all my ducks in a row the night before - I plan my workout & lay out my workout clothes, I set out my clothes for the day and I decide what we are having for breakfast.
I get up around 5:30am; I start my day with a workout and then some quiet time with my Bible, or vice versa. Having that "me time" makes me a better wife/mom/friend/person (note I said "better" - not perfect!). It's still likely that interruptions may come later in my day, but getting my thoughts together early prepares me to deal with them better than letting them deal with me!
2) I limit my caffeine intake.
Yes, I love my coffee and have 2-3 cups every morning! After I've showered and as I am helping the kids get their breakfast, one of the best parts of my day is that first sip of freshly brewed coffee. However, I seldom if ever drink my coffee before downing at least 25oz of plain water first. It's not hard for me to do since I workout early and need that water!
Seriously, starting your day with a huge Starbucks in the morning will just lead to crashing later in the day. Now I love my Starbucks but I manage it rather than it managing me. And I do think it's fine to have a Starbucks treat - like a latte or mocha - but only in moderation. I won't even start on the sugary, chemical-filled drinks that promise all-day energy but are full of toxins and artificial junk. If you love coffee like I do, drink your couple of cups in the morning and then if you need a little pick-me-up in the afternoon, go for a green tea!
3. I have Shakeology at least 6 days a week.
You've heard me say this before, but I think one of my best weapons against fatigue is Shakeology. I drink it for breakfast or an afternoon snack 6 days a week and it truly gives me energy and stamina to face the challenges of the day. It doesn't provide me energy through caffeine or any artificial stimulants...it's just full of all natural nutrients, vitamins and minerals. Now I do get my full servings of fruits and vegetables every day even without Shakeology, but if you don't, then you REALLY need a serving of this every day!
I also have a friend who drinks Athletic Greens every day for energy. This is another way to get natural energy - it also has many nutrients that you might not be getting during your day. Now I do like the taste and texture of Shakeology better than Athletic Greens, but that might offer you variety if you don't want to drink the same thing every day!
So why do I drink it just 6 days a week? What about that 7th day? Well, I have a free day every week and so tune in later this week to read what exactly I eat on a free day!
www.shakeology.com/jenniemann
Monday, April 28, 2014
Monday, April 21, 2014
Today's Tip: What to do The Day After...all that Easter Candy!
Yesterday was a great day - I love Easter! Many people love this holiday for different reasons. If you are my daughter Hillary, she loves Easter because it means she gets to start wearing her white sandals. To me it is the dawn of fresh start opportunities...SPIRITUALLY, thanks to our Lord Savior Jesus Christ; MENTALLY, thanks to the promise of spring and more sunshine if you live where it's winter for a LONG TIME; and PHYSICALLY, thanks to all that candy! Yes, I said THANKS to all that candy!
Yes, I thoroughly enjoyed some of my favorites in my kids' Easter baskets like Skittles, Reese's and flavored Tootsie Rolls - thank goodness for mini-sizes! If you too overindulged yesterday on a few treats, let's talk about what to do THIS week.
First, it's OKAY to splurge on a special day! There's nothing wrong with a day of indulgence, and taking a "day off" can actually accelerate your fat burning over the days that follow. BUT...at the same time, it's very important that you get back on track the next day because what tends to happen? That "one day" turns into 2...3...or even a full week of "dietary deviance"!
So what to do now? Well, it's pretty simple...get back to "clean" eating. Notice I didn't say "perfect" or "diet" - just basic clean eating. Eat your vegetables, fruits, lean proteins, good fats and target eating your complex carbs early in the day.
If you have a busy week and aren't sure how you are going to get in all your veggies and fruits, maybe this is the time for you to try Shakeology. Drinking Shakeology for at least one of your meals every day gives you the assurance that you are getting all the nutrients you need for your body. Take a look at a video or two at www.shakeology.com/jenniemann. Not sure you'll like it and don't want to risk spending the money? I understand. No worries though - they offer a 30-day money-back guarantee, even if the bag is empty.
e"!
Yes, I thoroughly enjoyed some of my favorites in my kids' Easter baskets like Skittles, Reese's and flavored Tootsie Rolls - thank goodness for mini-sizes! If you too overindulged yesterday on a few treats, let's talk about what to do THIS week.
First, it's OKAY to splurge on a special day! There's nothing wrong with a day of indulgence, and taking a "day off" can actually accelerate your fat burning over the days that follow. BUT...at the same time, it's very important that you get back on track the next day because what tends to happen? That "one day" turns into 2...3...or even a full week of "dietary deviance"!
So what to do now? Well, it's pretty simple...get back to "clean" eating. Notice I didn't say "perfect" or "diet" - just basic clean eating. Eat your vegetables, fruits, lean proteins, good fats and target eating your complex carbs early in the day.
If you have a busy week and aren't sure how you are going to get in all your veggies and fruits, maybe this is the time for you to try Shakeology. Drinking Shakeology for at least one of your meals every day gives you the assurance that you are getting all the nutrients you need for your body. Take a look at a video or two at www.shakeology.com/jenniemann. Not sure you'll like it and don't want to risk spending the money? I understand. No worries though - they offer a 30-day money-back guarantee, even if the bag is empty.
e"!
Monday, April 14, 2014
What Does it REALLY Mean to Eat Clean?
It's not hard to find an article or report on eating clean - but what exactly does that mean?
Well, first off it means what it says - start with a clean cutting board and a clean knife - yes, food safety is part of eating clean! Don't forget the basics.
Next, make a mental note that a “clean” diet isn’t a quick-fix diet–it’s a lifestyle diet. If you have ever worked out with me or asked me about eating habits, you know the first thing I clarify is that the word diet" is just that - what you eat, not something you "go on" for awhile. Unlike most "diets", a clean diet doesn’t involve intense restriction or going hungry. And, you don’t have to avoid any particular food groups.
Eating clean means consuming a variety of vegetables, fruits, lean proteins and whole grains. You have to find what works best for you and your schedule, but I typically recommend that your day consist of 3 balanced meals, supplemented with 2-3 healthy snacks, so that you are fueling your body every two to three hours throughout the day. There will be challenges to do this on some days, so it's just something to strive for and see if it works for you.
Your three balanced meals should include (and your snacks too if you can):
* Lean protein, such as lean beef, lean pork, chicken breasts, beans, salmon, tuna or eggs. I recommend you strive for 25-30% of your calories to come from protein. If you work out regularly and do a fair amount of strength training, you should try for 1 gram of protein per pound of body weight. That may seem like a lot, however, most of us do not get enough protein to feed our muscles. The main thing to remember is HEALTHY proteins :).
* Complex carbohydrates, such as brown rice, quinoa, oatmeal whole grain pasta, vegetables, sweet potatoes and fruits. If you consume 1500-1800 calories per day, you would need about 200-225 grams of carbs per day. If you consume 2000 calories per day, you would need 250 grams of carbs. I recommend 35-40% of your calories from complex carbs per day. Yes, it's trendy to "cut carbs" - but I do not recommend cutting them out of your diet. Just be selective on what carbs you choose (whole grain over white bagels or sweet potatoes over russet), how much (1 cup of cereal as opposed to a huge bowl) and balance (don't eat them all at one meal). And raw or steamed vegetables? Eat as many and as often as you want!
* Healthy fats, such as olive, grapeseed or coconut oil, almonds, walnuts and avocados (watch portion sizes!). I recommend about 25-30% of your calories come from good fats.
And three VERY IMPORTANT reminders: A) Drink a minimum of eight cups of water each day. B) DON'T skip meals and do your best to avoid processed foods, saturated fats, artificial sugars, sodas and juices containing sugar. C) Measuring portion size is a fabulous idea. Use a kitchen scale or consider getting some different sized reusable containers and fill them with your foods - if you pack lunch and 1-2 snacks every day, that's an excellent way to control your portions! After you get in the habit of how much you really need, you won't need the containers or the scale.
It's not just top athletes who eat clean. Eating clean can support a healthy weight maintenance for anyone–and it’s great for overall health. There truly is no one "program" that will work for every person. However, take these tips and tweak them for you. And if you have questions, never hesitate to send them my way!
Well, first off it means what it says - start with a clean cutting board and a clean knife - yes, food safety is part of eating clean! Don't forget the basics.
Next, make a mental note that a “clean” diet isn’t a quick-fix diet–it’s a lifestyle diet. If you have ever worked out with me or asked me about eating habits, you know the first thing I clarify is that the word diet" is just that - what you eat, not something you "go on" for awhile. Unlike most "diets", a clean diet doesn’t involve intense restriction or going hungry. And, you don’t have to avoid any particular food groups.
Eating clean means consuming a variety of vegetables, fruits, lean proteins and whole grains. You have to find what works best for you and your schedule, but I typically recommend that your day consist of 3 balanced meals, supplemented with 2-3 healthy snacks, so that you are fueling your body every two to three hours throughout the day. There will be challenges to do this on some days, so it's just something to strive for and see if it works for you.
Your three balanced meals should include (and your snacks too if you can):
* Lean protein, such as lean beef, lean pork, chicken breasts, beans, salmon, tuna or eggs. I recommend you strive for 25-30% of your calories to come from protein. If you work out regularly and do a fair amount of strength training, you should try for 1 gram of protein per pound of body weight. That may seem like a lot, however, most of us do not get enough protein to feed our muscles. The main thing to remember is HEALTHY proteins :).
* Complex carbohydrates, such as brown rice, quinoa, oatmeal whole grain pasta, vegetables, sweet potatoes and fruits. If you consume 1500-1800 calories per day, you would need about 200-225 grams of carbs per day. If you consume 2000 calories per day, you would need 250 grams of carbs. I recommend 35-40% of your calories from complex carbs per day. Yes, it's trendy to "cut carbs" - but I do not recommend cutting them out of your diet. Just be selective on what carbs you choose (whole grain over white bagels or sweet potatoes over russet), how much (1 cup of cereal as opposed to a huge bowl) and balance (don't eat them all at one meal). And raw or steamed vegetables? Eat as many and as often as you want!
* Healthy fats, such as olive, grapeseed or coconut oil, almonds, walnuts and avocados (watch portion sizes!). I recommend about 25-30% of your calories come from good fats.
And three VERY IMPORTANT reminders: A) Drink a minimum of eight cups of water each day. B) DON'T skip meals and do your best to avoid processed foods, saturated fats, artificial sugars, sodas and juices containing sugar. C) Measuring portion size is a fabulous idea. Use a kitchen scale or consider getting some different sized reusable containers and fill them with your foods - if you pack lunch and 1-2 snacks every day, that's an excellent way to control your portions! After you get in the habit of how much you really need, you won't need the containers or the scale.
It's not just top athletes who eat clean. Eating clean can support a healthy weight maintenance for anyone–and it’s great for overall health. There truly is no one "program" that will work for every person. However, take these tips and tweak them for you. And if you have questions, never hesitate to send them my way!
Monday, April 7, 2014
April Fitness Challenge!
This month brings us a Core Challenge! Yes, all that planking in
January was a definitely a core challenge as well, but this one will
take you to a new level. Take a look at the chart below - each exercise
builds on the last and the workout is to be done in order of the
arrows with one minor change. Instead of doing the 2-minute bridge in the last column, do a one minute bridge and a one-minute Superman before the final set of crunches.
I'm offering 3 ways to do this challenge...
A) WEEK ONE - Start with one exercise the first day then add one for the next 3 days and then on the 5th & 6th days do the first 5 exercises. WEEK TWO - Do the full set from week one and add one exercise from the second column each day for 3 days. On the 4th, 5th & 6th days do all 8 exercises. WEEK THREE - Do the full set from weeks one and two, and add one exercise from the third column (plus the Superman) each day for 4 days. On the 5th & 6th days do all 13 exercises.
A few notes: a raised plank is hands; just "plank" is elbows.
I'm offering 3 ways to do this challenge...
A) WEEK ONE - Start with one exercise the first day then add one for the next 3 days and then on the 5th & 6th days do the first 5 exercises. WEEK TWO - Do the full set from week one and add one exercise from the second column each day for 3 days. On the 4th, 5th & 6th days do all 8 exercises. WEEK THREE - Do the full set from weeks one and two, and add one exercise from the third column (plus the Superman) each day for 4 days. On the 5th & 6th days do all 13 exercises.
B) Week one - take the first 5 exercises and do them for 6 days. Week
Two - do week one's set plus the next 3 exercises for 6 days.
Week 3 - do all three sets for 6 days. Your goal is not to rest
in-between exercises!
C) Do the whole circuit every day for 6 days a week for 3 weeks!
Which one will you do??? The whole workout only takes 10 minutes. It's worth it! Everyone needs a stronger core.
C) Do the whole circuit every day for 6 days a week for 3 weeks!
Which one will you do??? The whole workout only takes 10 minutes. It's worth it! Everyone needs a stronger core.
A few notes: a raised plank is hands; just "plank" is elbows.
Superman:
A bridge is one of the two following:
Tuesday, April 1, 2014
Today's Tip: How Much Added Sugar Should You Have Daily??
If you didn't have a chance to read my last blog post, you might go back and read it along with today's since they go together well. :)
I wrote Today's Tip in answer to a question from my good friend Beth. And she isn't alone in asking it - I get this type of question a lot! What is an "acceptable" range of daily sugar intake for kids and adults? Well, let's break that down a bit.
First let’s talk about added sugar – fruit juice, processed or packaged foods, cookies, treats, etc. Regular table sugar and high fructose corn syrup are two of the biggest culprits.
Kids 4-8 – 3 tsp (12-13g)
Preteens/teens – 5-8 tsp (21-34g)
Adult women - 6 tsp (25g)
Adult men - 9 tsp (38g)
Now naturally occurring sugar is another thing...it’s good - and necessary - for your body. But for the record, fruits higher in natural sugar include dates, bananas, figs, persimmons, grapes, cherries and pomegranates. Dried fruits are pretty high in sugar so limit the craisins and raisins a bit. All berries, melons (even watermelon!), grapefruit, oranges – all are lower in sugar and high in vitamins.
I'm not going to make a recommendation on how much natural sugar you should have. I'm not a fan of putting numbers out there for daily sugar grams, fat grams, calories, etc., since everyone's body is different and processes foods differently. My recommendation is this: just like with high sugar foods, eat high sugar fruits in moderation. And remember...although some fruits are higher in natural sugar than others, even fruits very high in natural sugar are healthier than foods that contain refined sugar.
One more note: yes, many fruit juices are 100% juice and if you are going to drink juice, please pick those...and watch your serving size! But whole fruits are better, no matter what percent juice is in the bottle.
I wrote Today's Tip in answer to a question from my good friend Beth. And she isn't alone in asking it - I get this type of question a lot! What is an "acceptable" range of daily sugar intake for kids and adults? Well, let's break that down a bit.
First let’s talk about added sugar – fruit juice, processed or packaged foods, cookies, treats, etc. Regular table sugar and high fructose corn syrup are two of the biggest culprits.
Kids 4-8 – 3 tsp (12-13g)
Preteens/teens – 5-8 tsp (21-34g)
Adult women - 6 tsp (25g)
Adult men - 9 tsp (38g)
Now naturally occurring sugar is another thing...it’s good - and necessary - for your body. But for the record, fruits higher in natural sugar include dates, bananas, figs, persimmons, grapes, cherries and pomegranates. Dried fruits are pretty high in sugar so limit the craisins and raisins a bit. All berries, melons (even watermelon!), grapefruit, oranges – all are lower in sugar and high in vitamins.
I'm not going to make a recommendation on how much natural sugar you should have. I'm not a fan of putting numbers out there for daily sugar grams, fat grams, calories, etc., since everyone's body is different and processes foods differently. My recommendation is this: just like with high sugar foods, eat high sugar fruits in moderation. And remember...although some fruits are higher in natural sugar than others, even fruits very high in natural sugar are healthier than foods that contain refined sugar.
One more note: yes, many fruit juices are 100% juice and if you are going to drink juice, please pick those...and watch your serving size! But whole fruits are better, no matter what percent juice is in the bottle.
Wednesday, March 26, 2014
Today's Tip: How Much Sugar Are You REALLY Eating?
One of the #1 causes of excess "baggage" on our bodies is SUGAR. Did you know that if you cut out half of the sugar you currently eat, it's likely that you would make not only a significant impact on your weight, but also in how you feel in general?
A quick look at the negative effects of too much sugar...
- Obesity
- Weight Gain
- Contributes to Osteoporosis
- Can decrease the growth hormone
- Increases Cholesterol
- Causes hyperactivity & anxiety, particularly in children
- Causes food allergies
- Can interfere with the absorption of protein
...and about 135 other reasons that Dr. Nancy Appleton, PhD, lists as to "how sugar is ruining your health" in her book "Lick the Sugar Habit".
Keep in mind that to consume sugar, it doesn't necessarily mean we are eating big doses of the "white stuff". Remember, sugar includes glucose, fructose (as in fruit sugar), lactose (as in milk), sucrose (as in table sugar), maltose or malts (as in rice malt and honey), fruit juice or jam (contains concentrated juice, which is high in fruit sugar), maple syrup, corn syrup, palm sugar (traditionally used in macrobiotic cooking), and the very deceiving organic brown sugar, which is not all that different from white sugar.
"But it tastes so good!" you are probably saying. And yes, it does! So even though some people have seen great results cutting sugar almost completely from their diet, I'm saying if you just reduce what you currently eat by half, that's an awesome start. Often times if we cut sugar too dramatically it could invariably lead to cravings and diet imbalances.
Let's talk about a couple of alternatives. See, you don't have to give up the sweetness of sugar in order to be healthy, you just need to replace it with better alternatives. There are two natural, organic sugar alternatives that are sweet, easy to use and cook with – stevia and xylitol. They may sound like chemicals but they are completely natural and have been proven not only safe but beneficial for our well-being.
Stevia is a herb that has been used as a sweetener in South America for hundreds of years. I have heard some people say that it can taste a little bitter in drinks and in some recipes, but this can actually be overcome by using xylitol in combination with stevia for ideal sugar replacement.
Xylitol is a natural substance found in fibrous vegetables and fruit, as well as in corn cobs and various hardwood trees, like birch. I didn't realize this until I started doing some research on it, but xylitol is so natural that our bodies produce up to 15 grams of it daily during normal metabolism.
For instance, I love oatmeal. But just plain oatmeal is a little hard for me to thoroughly enjoy! So I add a bit of Truvia (branded stevia) to sweeten it up a bit, along with a little cinnamon and pure vanilla extract. This is truly the best option, but if you insist on instant oatmeal from the packets, strive to find a brand that doesn't have a lot of added sugar. Read your label! And if it has zero sugar but is sweetened with artificial sweeteners, what have you really gained??
My main goal for you to incorporate today is to start becoming more aware of the sugar you intake. If you eat a lot of fruit, that awesome! But remember fruit has sugar in it, so you need to avoid excess intake when you have the choice - like what you put in your coffee, the kind of yogurt you eat or what cereal you buy. Be aware of how much sugar you are eating, as well as how much artificial sugar you are taking in. Any "fat free" or "lite" products typically have aspartame or Splenda in them - you aren't doing yourself any favors when you take in too much "fake" stuff either!
As a side note - I do use pure cane sugar in place of white sugar when baking and cooking. Everything in moderation remember! So if you need to use sugar, just do so with caution and make the BEST choices.
Some information taken from Natural News: Natural Health News and Scientific Discoveries
http://www.naturalnews.com/022692.html#
A quick look at the negative effects of too much sugar...
- Obesity
- Weight Gain
- Contributes to Osteoporosis
- Can decrease the growth hormone
- Increases Cholesterol
- Causes hyperactivity & anxiety, particularly in children
- Causes food allergies
- Can interfere with the absorption of protein
...and about 135 other reasons that Dr. Nancy Appleton, PhD, lists as to "how sugar is ruining your health" in her book "Lick the Sugar Habit".
Keep in mind that to consume sugar, it doesn't necessarily mean we are eating big doses of the "white stuff". Remember, sugar includes glucose, fructose (as in fruit sugar), lactose (as in milk), sucrose (as in table sugar), maltose or malts (as in rice malt and honey), fruit juice or jam (contains concentrated juice, which is high in fruit sugar), maple syrup, corn syrup, palm sugar (traditionally used in macrobiotic cooking), and the very deceiving organic brown sugar, which is not all that different from white sugar.
"But it tastes so good!" you are probably saying. And yes, it does! So even though some people have seen great results cutting sugar almost completely from their diet, I'm saying if you just reduce what you currently eat by half, that's an awesome start. Often times if we cut sugar too dramatically it could invariably lead to cravings and diet imbalances.
Let's talk about a couple of alternatives. See, you don't have to give up the sweetness of sugar in order to be healthy, you just need to replace it with better alternatives. There are two natural, organic sugar alternatives that are sweet, easy to use and cook with – stevia and xylitol. They may sound like chemicals but they are completely natural and have been proven not only safe but beneficial for our well-being.
Stevia is a herb that has been used as a sweetener in South America for hundreds of years. I have heard some people say that it can taste a little bitter in drinks and in some recipes, but this can actually be overcome by using xylitol in combination with stevia for ideal sugar replacement.
Xylitol is a natural substance found in fibrous vegetables and fruit, as well as in corn cobs and various hardwood trees, like birch. I didn't realize this until I started doing some research on it, but xylitol is so natural that our bodies produce up to 15 grams of it daily during normal metabolism.
For instance, I love oatmeal. But just plain oatmeal is a little hard for me to thoroughly enjoy! So I add a bit of Truvia (branded stevia) to sweeten it up a bit, along with a little cinnamon and pure vanilla extract. This is truly the best option, but if you insist on instant oatmeal from the packets, strive to find a brand that doesn't have a lot of added sugar. Read your label! And if it has zero sugar but is sweetened with artificial sweeteners, what have you really gained??
My main goal for you to incorporate today is to start becoming more aware of the sugar you intake. If you eat a lot of fruit, that awesome! But remember fruit has sugar in it, so you need to avoid excess intake when you have the choice - like what you put in your coffee, the kind of yogurt you eat or what cereal you buy. Be aware of how much sugar you are eating, as well as how much artificial sugar you are taking in. Any "fat free" or "lite" products typically have aspartame or Splenda in them - you aren't doing yourself any favors when you take in too much "fake" stuff either!
As a side note - I do use pure cane sugar in place of white sugar when baking and cooking. Everything in moderation remember! So if you need to use sugar, just do so with caution and make the BEST choices.
Some information taken from Natural News: Natural Health News and Scientific Discoveries
http://www.naturalnews.com/022692.html#
Tuesday, March 11, 2014
Today's Tip: Are You Training Correctly for Fat Loss?
Okay friends, if you are struggling to break past a plateau or trying to lose fat for the umpteenth time, it's highly likely that you can succeed on both fronts if you think through your workouts just a bit and make sure you are training the right system. For effective fat loss, your workouts shouldn't be based on muscle groups...they need to actually be the signal to the muscle groups...the signal to burn fat and build muscle.
To achieve fat loss, you need to increase the metabolic effect of each workout - that is key! That, along with reducing fat deposits from excess consumption of - yes, you guessed it - sugar, bad fats and bad carbs must be your goal for fat loss. Otherwise you are spinning your wheels.
So to quote a fellow trainer who is certified in strength & conditioning & is also a physical therapist, this begs the question: "If fat loss happens by increasing the metabolic effect of each workout, why would cardio -- which tends to be an equal intensity over time -- be a possibility for fat loss?"
I'm not saying that running 3 miles a few times a week at the same pace isn't good exercise. I'm just saying that if it's the only exercise you are getting, it's not going to burn your fat. Just like typical weight lifting where you go to the gym and exercise 1-2 muscle groups at a time - resting and repeating - is not going to burn that fat very quickly either. What you really want to do is to be "shocking" your body the entire time you exercise, "shaking up" your metabolism, and forcing your body to undergo rapid repair for 2-3 days to come. Why? Because it's in the repair process that healing takes place and muscles can grow. And for fat loss, it's during the repair process that calories are consumed.
Sounds simple, doesn't it? Well, it really is. Consider how your body works, why it would put fat on to begin with, and how your body would best understand how to lose it. For me, other than pregnancy, I was at my heaviest when I was a Freshman in college.
Why my body put the fat on: What was I doing? Well, not much exercise, eating too much sugar, not getting enough sleep and doing homework laying on my bed which equaled poor posture.
When reality hit, I started running and eating less...and although I did lose some pounds, I didn't build any muscle and still didn't have the energy I should have had at 19 or 20. What was missing?? Well, I had gone "fat free" and ate little to no protein to lose weight. I look back now and even though I weighed less, I was probably the least healthy I have ever been.
How would my body have best understood how to lose the fat it put on: Combine the cardio with muscle building, fix my posture, reduce the sugar and start replacing those simple carbs with complex ones.
Pretty simple, right? Our bodies are complex beasts, but to make them run most efficiently, it's really pretty simple. When it comes to fat loss, you must ask: am I training the right bodily system? If you are starting an exercise program and want to include running, go for it. But try some new things - go for a run but stop after one mile and do 15 burpees to jack your heart rate up. Then after 10 push-ups run another mile. Interject some sprints every mile or so. Or, go for a run on 2 days in a week and strength train on other days. Don't target one muscle group - do circuit training to hit all your muscles. And no, this doesn't have to take a long time. My workouts are 45 minutes, which includes a warm-up and stretching at the beginning and the end. The key is to be efficient and have a plan before you head out.
Lastly, to quote my friend Lisa, "you can't outwork a bad diet." So you can't just workout efficiently, target the right muscle groups and fix your posture and expect the fat to melt away. What else packed on my pounds? Too much sugar, bad fats and way too many simple carbs.
Another very important thing: remember that what worked for your friend Joe may not work for you. Listen to your body! If you see a fit person at the gym on the treadmill running day after day you may think that's the ticket for you to get fit. Before you jump into that idea, think through what YOUR body needs. Look at what put on the excess weight and figure out what you can do to reverse that. For you moms out there yes, having those babies put weight on us and left a few lasting effects :). At the same time, don't let that keep you from finding a plan that works.
Lots of "food" for thought today...have a great one!
To achieve fat loss, you need to increase the metabolic effect of each workout - that is key! That, along with reducing fat deposits from excess consumption of - yes, you guessed it - sugar, bad fats and bad carbs must be your goal for fat loss. Otherwise you are spinning your wheels.
So to quote a fellow trainer who is certified in strength & conditioning & is also a physical therapist, this begs the question: "If fat loss happens by increasing the metabolic effect of each workout, why would cardio -- which tends to be an equal intensity over time -- be a possibility for fat loss?"
I'm not saying that running 3 miles a few times a week at the same pace isn't good exercise. I'm just saying that if it's the only exercise you are getting, it's not going to burn your fat. Just like typical weight lifting where you go to the gym and exercise 1-2 muscle groups at a time - resting and repeating - is not going to burn that fat very quickly either. What you really want to do is to be "shocking" your body the entire time you exercise, "shaking up" your metabolism, and forcing your body to undergo rapid repair for 2-3 days to come. Why? Because it's in the repair process that healing takes place and muscles can grow. And for fat loss, it's during the repair process that calories are consumed.
Sounds simple, doesn't it? Well, it really is. Consider how your body works, why it would put fat on to begin with, and how your body would best understand how to lose it. For me, other than pregnancy, I was at my heaviest when I was a Freshman in college.
Why my body put the fat on: What was I doing? Well, not much exercise, eating too much sugar, not getting enough sleep and doing homework laying on my bed which equaled poor posture.
When reality hit, I started running and eating less...and although I did lose some pounds, I didn't build any muscle and still didn't have the energy I should have had at 19 or 20. What was missing?? Well, I had gone "fat free" and ate little to no protein to lose weight. I look back now and even though I weighed less, I was probably the least healthy I have ever been.
How would my body have best understood how to lose the fat it put on: Combine the cardio with muscle building, fix my posture, reduce the sugar and start replacing those simple carbs with complex ones.
Pretty simple, right? Our bodies are complex beasts, but to make them run most efficiently, it's really pretty simple. When it comes to fat loss, you must ask: am I training the right bodily system? If you are starting an exercise program and want to include running, go for it. But try some new things - go for a run but stop after one mile and do 15 burpees to jack your heart rate up. Then after 10 push-ups run another mile. Interject some sprints every mile or so. Or, go for a run on 2 days in a week and strength train on other days. Don't target one muscle group - do circuit training to hit all your muscles. And no, this doesn't have to take a long time. My workouts are 45 minutes, which includes a warm-up and stretching at the beginning and the end. The key is to be efficient and have a plan before you head out.
Lastly, to quote my friend Lisa, "you can't outwork a bad diet." So you can't just workout efficiently, target the right muscle groups and fix your posture and expect the fat to melt away. What else packed on my pounds? Too much sugar, bad fats and way too many simple carbs.
Another very important thing: remember that what worked for your friend Joe may not work for you. Listen to your body! If you see a fit person at the gym on the treadmill running day after day you may think that's the ticket for you to get fit. Before you jump into that idea, think through what YOUR body needs. Look at what put on the excess weight and figure out what you can do to reverse that. For you moms out there yes, having those babies put weight on us and left a few lasting effects :). At the same time, don't let that keep you from finding a plan that works.
Lots of "food" for thought today...have a great one!
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