Alright so no matter who you talk to I'd be just about everyone has done some form of cardiovascular conditioning of some sort from group fitness classes, home work outs, the treadmills, ellipticals, etc. And no matter where you go you can almost always see these people either really going for it or leisurely working on their fitness. The thing is so many people quit before they get started, quit because they don't know what to do, or the results just stop coming. And honestly, that sucks! The question then becomes why?
Cardio training is essential for any fitness regimen and it doesn't have to be the traditional kinds mentioned above either, but we need something that will help us better train our heart, lungs, and blood vessels as well as efficiently burn fat and calories. So again if this is necessary why do the results not always happen?
A few reasons come off the top of my head (these will vary from person to person as far as what your fitness level and how/if/when this happens):
~over training (this is super common in group exercise classes)- the process of pushing your body past the breaking point so to speak and your body cannot recover quickly enough and you end up never shedding any poundage.
~under training- this is categorized by people not pushing hard enough and generally this is categorized by people pushing themselves but not hard enough.
~plateaus- categorized by people who do not make changes in their routines, people who have been doing the same thing for more then 6 weeks and have stopped seeing results.
How can you avoid this and ensure your work out is effective?
~knowing your heart rate training zones
~using a heart rate monitor to determine where you are in the work out in regards to what zone you need to be in to burn fat. (for MOST people this is zones 1-3 past that often times you get into your anaerobic threshold and stop burning fat and start burning sugars).
~mix up your work outs!
New ways to add in cardio:
~micro bursts of cardio between strength sets
~muscle multi-tasking (using multi-joint exercises)
~try a new machine you haven't used before
Questions for you?
Do you wear a heart rate monitor during your work outs?
How often do you switch up your fitness routines?
Happy Monday!! I want to be 100% honest with you...I have been a little off with my work outs lately. Nutrition has been just about 100% but I just haven't "felt like working out". For someone who loves the feeling of crushing a good work out and not mention the endorphins. To me that was my body telling me I was burnt out.
Generally every 12 weeks (sometimes even shorter than that) because honestly I just need a break! I need to wake up feeling like ahhh I get to work out not I have to work out.
So this week starts some new work outs and honestly I am excited!!! I am really happy with the progress I had with Body Beast and it was super fun lifting that heavy especially doing it with Mike!
I am kind of making my own stuff up to be honest...as I dive deeper into training I find I want to really test myself so I am going to be increasing my work out time per day and really what I focus on.
Goals of the new programming?
~Target my weak areas and make them better: specifically I want to improve my shoulders and my legs/booty. So I will be working those muscle groups more.
With the weights I will also be lifting heavy with less reps and sets (so 3 sets of 6-12 for upper/lower body and 3 sets of 20 for abs).
~I will also be increasing my amount of cardio from...oh around 0 days to 3 days a week. (2 days of HIIT + one day of Steady state cardio)
~ another keep thing is going to be nutrition. I have selected what supplements I'll be using but not so much what macro percentage. I am thinking 40 carbs 40 protein 20 fat but we'll see. I did find out I am a fat burner vs a carb burner which is crucial and main reason I have a hard time gaining real muscle mass.
I will be taking:
shakeology + protein powder
P90x recovery shake (post work out)
Also, I think to reach where I really want to get to, it will take me about a year to achieve. So I will really need to have the big picture in mind and FOCUS!
So I want to compete...I originally thought I was ready now and for Bikini division I think I could fare okay...but I then realized, I don't want to do "okay" I want to add a little more muscle, and do a fitness or a figure show and I want to place! No more wallowing and not being out right with my goals, there they are!
So then in all of these since nutrition is soooo key how can I or anyone else for that matter avoid feeling deprived?
Well really, in my opinion, it comes down to lifestyle. We are a culture of people who do all things over food. Example: meeting with friends= lunch, celebrating hitting a goal at work= happy hour, birthday celebrating= going out + cake.
Rarely will you find that your friends and family will ask you to go celebrate your sister getting straight A's with a session of rock climbing or hiking. Not to say there is anything wrong with that BUT it all comes down to decisions at that point. If you are in the realm of "I need/want to lose weight" then eating all that crap just because it is there is NOT what is going to help keep that weight off. There are so many other ways you can enjoy life and friends without over indulging and over eating. The first is obviously changing your mind set and what senses you choose to enjoy the most.
Second, if your boyfriend/girlfriend has the metabolism or maybe just doesn't have those same goals as you, that's okay just be sure to hide his/her treats from line of vision. If you don't see it chances are you may forget you have them!
Third, have "substitutes" that leave you feeling satisfied. Instead of eating ice cream try low sugar froyo or banana protein icecream (you can flavor this however you like!) or for me instead of eating all of his crap I may just have a fiber one brownie...no they aren't the best but I'd rather have something like that instead of a huge heaping plate of something I will really regret!
Fourth, FOCUS. Is that chocolate bar really something you want or is it just a drop in blood sugar or increase in your stress level? I know this is a big one for me! At around 5 pm my levels usually drop which almost always means if I see it I will eat it. I have reworked my calories to prevent this from happening. It wasn't easy or always fun but it got my body where it needed to be.
Fifth, we all slip up sometimes. Move on and let it go!
Have a fantastic Monday everyone!
Man the past couple of weeks have been so crazy so I am SO SORRY I have been delayed with writing on here! Well it is official I am a full time fitness professional!
So what's next? Well I have some pretty big goals for the rest of the year...so what can you expect from me?
~Revamping of this site!! I will finally have the time to make this page more engaging and BETTER!
~Newsletters (2x a week) a nutrition tip and a weekly work out!
~more virtual training
~more videos with tips and moves of the day!
Anywho...just figured I'd let you know what was coming next!
So on the fitness/work out side of things I need to confess...I have been in a weird weird funk of eating lately. I was doing soo great then when I got further into the bulking phase of my plan I just sort of starting saying...meh I can eat what I want! And then I realized I needed to stop...plus it is time to lean down just in time for summer!
So this week I am traveling to a class and have packed all of my foods...NO EXCUSES. It will be a great way to "detox" so to speak in that I will be taking away unhealthy fats, gluten, added sugars, dairy, and just junk in general! I did a massive meal prep yesterday and I refuse to let anything but me control my results!
Also, I will be mixing up my work outs some to burn off some of the water/minor fat and bloat associated with bulking but decreasing my carbs to a lower (NOTICE I DID NOT SAY LOW/ NO CARBS) to do so.
No complex carbs past 3 pm and upping the cardio are 2 of the biggest tweaks! Also being that I am traveling I have brought my Les Mills DVDs to try out! While I will have total gym access I think I will take my evenings to study and work and work out early in the AM with some extra cardio for the week!!
I can't wait to share the other new things I am learning and starting...so stay tuned!!
Tips for meal prep:
~Plan ahead...make a list/menu to make it easier
~prep veggies first...make things easier!
~lay out all containers and portion out foods as they are done! (I would HIGHLY recommend investing in some nice containers!)
~bulk grill or bake some lean proteins!
~opt for clean unprocessed carbs!
~grab and go and enjoy :-)
Stay tuned :-)
Wow hey everyone!! Things have been super crazy lately so sorry I have been a little MIA!
I hope you all (all who celebrate) had a great Easter or Passover holiday! I wish I had some delicious food pictures of our dinner for you but sadly our oven broke (on the bake function) and we had no way to actually cook dinner the whole way! Luckily we figured it out Saturday and ended up going to get a Boston Market ham, which was delish but I was so bummed I didn't get to make my Pap's recipe! But thanks to my lovely boyfriend we really made the best of it and just enjoyed the day together. Easter isn't a big "gift" holiday for us so we agreed to no gifts and guess who was actually tricked this year! Yup, me! Mike ended up making me a big basket of chocolate with a gift certificate for my fish for our saltwater tank (not sure if you know but I am SUPER excited and obsessed with the tank. I would really love to get a lion fish...side not, not important but maybe one day!).
The weird thing about all of this is remember how I mentioned I was sick? Well weirdly enough it keeps coming back! We think it might not be the flu anymore but might be something else we keep passing back and forth because we keep getting it at exactly the same time and same symptoms!! So that came back Sunday evening but I pretty much just decided to not deal with it because I'm sooooo over being sick! That and a little ibuprofen did the trick!
So why have I been so MIA? WELLLLLLLL.... *DRUM ROLL PLEASE*
Well I can finally announce it as of next week I will be full time personal trainer/fitness coach/nutrition consultant! I'll fill you in on how I did it but I am so thrilled to say that I hit my big goal for 2013 "to be a full time fitness professional" in 3 months!! I'll explain how in a couple posts :-)
While I am so sad to leave my work friends I know that I will still see them and this is a really smart move...even if it is such a tough one. In the words of Adele "who would've known how bittersweet...this would be"? From the bottom of my heart I love my friends and all that I have gained from my job but I am just so excited to fully dedicating myself to my passion!!
Coming soon this week...end of Bulk Phase of Body Beast and then on to leaning...stay tuned for the results :-)