Everyone has different schedules so what time is best for one person is not ideal for someone else. Its what works for you individually.
If the only time you can commit to working out consistently is lunch time, for example, then thats the best time for you.
Majority of people with really busy schedules are usually more consistent working out first thisng in the morning, before they get to work. This time works because there is nothing competing with their time and fewer distractions. Because they are busy they need to have energy throughout the day and be in a better frame of mind, which working out in the morning will provide.
Your heart rate and metabolism is also raised therefore allowing you to burn more calories in the morning and throughout the day.
However, you do need to be more cautious working out at the time of the day. Because you have just woken up, your energy levels are lower and blood flow is at a slower pace. You are also more prone to injury because your muscles are still cold and stiff so a longer warm up period is important (usually between 5-10 minute warm up).
Working out later in the day works better for some people. If you are not a morning person at all and do not function well in the morning do not try to get your workout done then. You can get a good workout in the afternoon or evening, when you are more alert and awake. Your body temperature is higher in the afternoon so you can have a very effective workout at this time too.
You may also get a second wind of energy after working out so you dont want to exercise too late as this will affect your sleep patterns.
The key is to become consistent with your workouts. Find a time thats works best for you where you are able to commit to working out at least 2 or 3 times a week, usually aroudn the same time, so it is easier for you to develop good exercise habits that you can stick to.
Monday, September 20, 2010
Thursday, September 9, 2010
Lose the Fat 'N' Get the Flat - Losing Belly Fat
Doing 200 ab crunches a day only WILL NOT get your belly flat!! 80% diet and 20% exercise rule definitely applies to get your belly looking flat and fab!
Losing fat in the abdominal area is one of the challenging areas to drop fat, yet probably one of the most important areas you need to work on to stay healthy for life.
What you eat and the way you eat will determine great looking abs!!
- eat 5 to 6 small portioned balanced meals a day. A balanced meal would consist of a portion of protein (the size of the palm of your hand), a portion of carbs (the size of a fist, or in the case of rice / pasta one cup of cooked rice / pasta, and a portion of vegetables / fruits (the size of a hand).
- your meals should be low in bad fats and sugars. Good fats (e.g fats in raw nuts, flax seed oil, fats from avocados, fish oils) in moderation are ok. Avoid trans fat (bad fats) found in margarine and mostly baked goods.
- choose foods that promote healthy weight and are low calorie foods, low-fat or fat free foods.
- avoid junk food or keep to a minimum. Junk food contains empty calories, excess fats, sodium, sugar and food additives.
- choose whole grains over processed (refined) grains and sugar. So limit the white sugars, white flour, etc and eat whole grain bread, whole grain pastas for example.
- eat lean meats low in fat, e.g. white chicken meat instead of dark, lean steak, lean ground meats, and limit red meats to once or twice a week.
- limit alcohol intake; loads of empty calories.
I am not saying cut everything thats bad out, a treat now and then will not kill you, EVERYTHING IN MODERATION!! And how diligint you are with what you eat depends on how badly you want killer abs!! Its up to you.
Now that I have touched the 80% diet part, lets not forget the 20% exercise part.
Ab exercises and cardio are good for toning your stomach muscles, and help to burn the excess fat. So doing both 2 to 3 times a week will get you well on your way. Other forms of exercises such as pilates or yoga can assist with this too. Whatever form of exercise works for you.
Email me if you would like more info.
Losing fat in the abdominal area is one of the challenging areas to drop fat, yet probably one of the most important areas you need to work on to stay healthy for life.
What you eat and the way you eat will determine great looking abs!!
- eat 5 to 6 small portioned balanced meals a day. A balanced meal would consist of a portion of protein (the size of the palm of your hand), a portion of carbs (the size of a fist, or in the case of rice / pasta one cup of cooked rice / pasta, and a portion of vegetables / fruits (the size of a hand).
- your meals should be low in bad fats and sugars. Good fats (e.g fats in raw nuts, flax seed oil, fats from avocados, fish oils) in moderation are ok. Avoid trans fat (bad fats) found in margarine and mostly baked goods.
- choose foods that promote healthy weight and are low calorie foods, low-fat or fat free foods.
- avoid junk food or keep to a minimum. Junk food contains empty calories, excess fats, sodium, sugar and food additives.
- choose whole grains over processed (refined) grains and sugar. So limit the white sugars, white flour, etc and eat whole grain bread, whole grain pastas for example.
- eat lean meats low in fat, e.g. white chicken meat instead of dark, lean steak, lean ground meats, and limit red meats to once or twice a week.
- limit alcohol intake; loads of empty calories.
I am not saying cut everything thats bad out, a treat now and then will not kill you, EVERYTHING IN MODERATION!! And how diligint you are with what you eat depends on how badly you want killer abs!! Its up to you.
Now that I have touched the 80% diet part, lets not forget the 20% exercise part.
Ab exercises and cardio are good for toning your stomach muscles, and help to burn the excess fat. So doing both 2 to 3 times a week will get you well on your way. Other forms of exercises such as pilates or yoga can assist with this too. Whatever form of exercise works for you.
Email me if you would like more info.
Wednesday, September 8, 2010
Fast and Slow Twitch Muscle Fibers
Our muscles are made up of slow twitch (type 1) fibers and fast twitch (type II) fibers.
On average our bodies have about 50% slow, and 50% fast twitch fibers. The difference between the two types influences how our muscles respond to different types of physical activity.
Slow Twitch Fibers:-
fuel at a slower pace, and can go for longer periods of time before they fatigue. These muscle fibers use oxygen (aerobic) to generate more fuel and muscle contractions are long and continuous.
Therefore, if you are long distance running for a marathon, or biking for hours then you are using your slow twitch muscle fibers.
Fast Twitch Fibers:-
use anaerobic (without the use of oxygen) metabolism to generate fuel and are used for short bursts of strength or speed. They fatigue at a faster pace, and examples of using fast twitch fibers are sprinting, weight training.
Hope you get a better understanding of what muscles you are using when performing certain activities. Stay tuned for methods of training to work and develop the two types of muscle fibers.
On average our bodies have about 50% slow, and 50% fast twitch fibers. The difference between the two types influences how our muscles respond to different types of physical activity.
Slow Twitch Fibers:-
fuel at a slower pace, and can go for longer periods of time before they fatigue. These muscle fibers use oxygen (aerobic) to generate more fuel and muscle contractions are long and continuous.
Therefore, if you are long distance running for a marathon, or biking for hours then you are using your slow twitch muscle fibers.
Fast Twitch Fibers:-
use anaerobic (without the use of oxygen) metabolism to generate fuel and are used for short bursts of strength or speed. They fatigue at a faster pace, and examples of using fast twitch fibers are sprinting, weight training.
Hope you get a better understanding of what muscles you are using when performing certain activities. Stay tuned for methods of training to work and develop the two types of muscle fibers.
Wednesday, September 1, 2010
Apple Cider Vinegar
An apple a day keeps the doctor away - so does a daily dosage of apple cider vinegar!
Apple cider vinegar is a type of vinegar made from apple cider and is a pale to medium amber colour. It is made by crushing apples and squeezing out the liquid. Yeast is then added to the liquid to start the alcoholic fermentation process, turning the sugars into alcohol. A second fermentation process is needed to convert the alcohol into vinegar, thus producing apple cider vinegar.
It can be sold unfiltered and unpasturized with "mother of vinegar" present as a natural product, which means it is of good quality and would be better for you.
Benefits of Apple Cider Vinegar:-
- contains malic acid which is helpful in fighting fungal and bacterial infections.
- lowers bad cholesterol.
- is a weight loss aid; the acid helps breakdown fat cells in the body.
- maintains strong bones.
- very high in potassium.
- lowers blood pressure.
- the vinegar helps extract calcium from the fruits, vegetables and meats it is mixed with.
- helps eliminate toxic waste from the body.
- maintains firmer skin and reduces the aging process.
It can be taken in pill or liquid form. Read label for daily dosage amount.
Be sure to ingest the natural, organic variety (must include mother in it).
Try it for a few days and let me know the benefits you are receiving from it. My boyfriend has been taking apploe cider vinegar for a few months now and has experienced many of the above benefits!!
Apple cider vinegar is a type of vinegar made from apple cider and is a pale to medium amber colour. It is made by crushing apples and squeezing out the liquid. Yeast is then added to the liquid to start the alcoholic fermentation process, turning the sugars into alcohol. A second fermentation process is needed to convert the alcohol into vinegar, thus producing apple cider vinegar.
It can be sold unfiltered and unpasturized with "mother of vinegar" present as a natural product, which means it is of good quality and would be better for you.
Benefits of Apple Cider Vinegar:-
- contains malic acid which is helpful in fighting fungal and bacterial infections.
- lowers bad cholesterol.
- is a weight loss aid; the acid helps breakdown fat cells in the body.
- maintains strong bones.
- very high in potassium.
- lowers blood pressure.
- the vinegar helps extract calcium from the fruits, vegetables and meats it is mixed with.
- helps eliminate toxic waste from the body.
- maintains firmer skin and reduces the aging process.
It can be taken in pill or liquid form. Read label for daily dosage amount.
Be sure to ingest the natural, organic variety (must include mother in it).
Try it for a few days and let me know the benefits you are receiving from it. My boyfriend has been taking apploe cider vinegar for a few months now and has experienced many of the above benefits!!
Subscribe to:
Posts (Atom)