Cardio Bodybuilding and Weight Lifting

Cardio Bodybuilding and Weight Lifting

Complete Guide to Cardio TipsCardio has always been a problem for a great deal of people. There have been
uncertainties of how many minutes you should do it for, at what intensity, what
machines are the best and what time of the day should you do it. This guide will help to answer these questions and a few others. (If you are new to cardio, remember to take it easy for a few weeks)
High Intensity or Low Intensity:This has people fighting about what is the best one for fat burning? Well the answer is combination of the two. See if you do high intensity workout everyday, then your body will get used to it, but by mixing up the two it never knows whats coming next. By keeping your body guessing, you never let it get used to anything. Just like in weight lifting, if your body is used to you bench pressing 185 lbs for 12 reps after awhile your body doesn't get stronger or adds any new muscle. The same principle olds true in cardio.

                        HITT (High Intensity Interval Training)Like the same says this is the high intensity workout that last about 15-25 minutes. You have to keep your heart rate between 75 - 85% of your maximum. There are many variations of how to do this, some people just go through the whole workout at a steady heart rate, while other will sprint for 30 seconds and jog for 30 seconds.This allows them to hit the high end of their heart rate, but also the lower end. HITT is very effective in burning calories and a typical workout of 25 minutes can burn near 400 calories. The same workout in low intensity would only burn around 200 to 250 calories. HITT is good for people who do not have a lot of time to spend at the gym or get bored on low intensity workouts. Even though in a HITT workout you burn more total calories, but fewer come from fat. In recent studies, it was shown that HITT workouts left a person's metabolism elevated for more than 24 hours.

                          LISS (Low Intensity Steady State)LISS is the low intensity workout keeping your heart rate at 65%. LISS burns few total calories but more from calories from fat. LISS workout should last a minimum of 30 minutes and a maximum of 50 minutes. More than 50 minutes you will risk burning muscle tissue for energy.
When is the best time to perform cardio?:The best time to perform cardio in order to lose fat is in the morning time fasted.
This way your body burns more calories from fat since you have not had anything to eat since the night before.

                      Never perform cardio after lifting weight!!I can not stress this enough and I wish someone had told me this before I had to learn the hard way. Doing cardio after lifting hurts you in 2 ways: 1) your body will start to burn muscle tissue for energy, since you already did 45- 1 hour weight lifting workout 2) you muscles will not grow because instead of having your post workout shake, you are doing cardio. It is better to not do cardio than to do it after weight lifting!!!
Should I eat after doing cardio?:To burn the most amount of fat, you should not eat anything for 45- 1 hour after
doing cardio. Well this can be tough but it works! The when you do eat limit it to
healthy fats and protein. The after 2-3 hours you can have carbs. If this does not work for you have a meal that is balanced in protein, carbs and fats.
What are the best machines in the gym to perform cardio
on?1) Treadmill: If you are just starting out, stick to walking and slowing work up  to jogging. Treadmill will help you burn the most calories but if you have joint problems it could make them worse.2) Elliptical Machine: This gives you a full body workout and burns around the
same calories as a treadmill and is not as hard as the treadmill on your joints.
People with joint problems should stick with the elliptical.3) Stair Climber: It burns less calories than the previous 2 machines, but boy does it make your heart race! It is good to perform HIIT type of interval training on here.

 4) Stationary Bike: Burns the least amount of calories, but is helpful in performing LISS training.
When choosing which machine to perform cardio, remember that if your not
enjoying your workout, you can always switch to another machine. Choose the one that you are most comfortable with and if you want to change up your routine you can always select another.

  

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What about coffee?

Turn Back The Clock While Sitting At Your Kitchen Table

Folgers makes it.  Starbucks and Dunkin Donuts do too.  What am I talking about?  Coffee of course!  There is nothing better than waking up to a freshly brewed cup of coffee.  Coffee wakes you up due to the healthy amount of caffeine found in coffee.  However, today there are new ways coffee is being used, and it could just help you fight off the aging process.
Coffee has always been a way to rev our engines in the morning or late afternoon.  Did you know there are 150 billion coffee drinkers in the US, and they drink an average of 3.1 cups of coffee per day?  Also, did you know coffee shops exceed 12 billion in yearly sales?  Pretty impressive numbers, for a product which comes from a simple seed!
Those numbers are impressive, but what is even more impressive is the effect coffee has on the body.   Coffee has been shown to prevent strokes, heart disease, type 2 Diabetes, and helps to prevent the onset of Parkinson’s disease.  The reason: coffee is full of phenolic nutrients which are antioxidants that help fight off oxidative stress and damage to cells in the body.
So what are phenolic nutrients?
Phenolic nutrients are antioxidants found in certain foods which can help reverse damage created by free radicals in the body.   Oxidative stress and damage is a common reaction in the body due to metabolic processes.  This can lead to inflammation, degenerative(s) disease, and can lead to heart disease.   Oh yeah and one more: aging.
We want to clean up and rid our bodies of free radicals from oxidative stress.   But how?
Coffee to the rescue.
Coffee has high levels of phenolic acid.   One cup of coffee has 350 milligrams of phenolic nutrients, and 12% of the coffee bean itself is full of chlorogenic acids!   Out of all foods tested, adults get more antioxidants from coffee than from other phenolic-rich foods.  But what if you do not like coffee?
No problem!  We have the answer for you!
Coffee comes from a berry, and this berry is undergoing research to determine its effectiveness in the body.   One study has found that 1g of coffeeberry has the same ratio of phenolic nutrients as one cup of coffee.  Do not like the caffeine rush from coffee? Coffeeberry only has 1.5% of the daily caffeine intake recommended.  Much lower than a cup of coffee!
Not only do you get the same benefit from a single coffeeberry as a full cup of coffee, you get less caffeine, which will put you at ease.  Not only can caffeine clear your mind and wake you up in the morning, it can also lead to increased blood pressure and heart rate.
Caffeine is a stimulant in the body.  Drinking coffee stimulates our fight or flight system to release a hormone called adrenaline.   Extra levels of adrenaline lead to the brain closing blood vessels.  This raises the amount of dopamine in the body, which helps us stay alert and ready to go.  Having too much caffeine can be a drain, since it causes us to stay awake.
One more thing: coffee can help prevent Diabetes!
I know, crazy to think that drinking coffee decreases your risk for developing Diabetes, especially type 2 Diabetes.  The reason: minerals found in coffee help to regulate insulin.
Coffee has two minerals shown to help regulate insulin levels and help shuttle blood sugar into the cells.  In type 2 Diabetes, the body becomes resistant to insulin, limiting the amount of sugar from the bloodstream we can use as energy.  Magnesium and chromium found in coffee can help insulin do its job: shuttle sugar into the working cells!
Caffeine found in coffee can be a useful tool in the fight against Diabetes.  Research done by Wedick et al. has found caffeine to be effective in fighting the development of Diabetes.  Through research, they determined caffeine to have an effect on a hormone found in fat cells.  Adiponectin decreases, helping the body to regulate insulin more effectively.
Guess what?  You do not have to drink just regular coffee!  You can get the same benefits from drinking de-caffeinated coffee.
WOW, who could imagine coffee can have such tremendous effects on the body!  How can coffee help slow the aging process?

When the body is exposed to high levels of oxidative stress, this speeds up the aging process.   Oxidative stress can lead to damage of our DNA, protein, and lipids in the body.   Once again, here comes coffee to the rescue!
Coffee and coffeeberries have higher levels of phenolic nutrients, which can help reduce the effects oxidative stress has on the body.  By reducing the high concentration of free radicals, you are saving the cells of the body from aging.  This slows the aging process considerably.
Coffee is amazing! Coffee contains high levels of phenolic nutrients, which are another class of antioxidants that the body uses to slow the aging process.  These antioxidants also help reduce the chance of heart attacks, stroke, and your chance of developing type 2 Diabetes.  The Coffeeberry is a little powerhouse of nutrition, carrying the same level of phenolic acid in a small amount, compared to levels you would find in one cup of coffee!  Amazing little fruit!
Next time you reach for your next cup of coffee, know you are making a wise decision for the health of your body.  If you are not a coffee fan, find a product containing Coffeeberry to raise your antioxidant levels, helping to prevent diseases and the aging process.

Five Quick and Easy Lunch Ideas

Lunch is definitely one of those meals where people often have the best intentions, but things often go awry. If you don’t prep and pack your lunch in the morning for the day, and instead, rely on your ability to make good decisions when you are starving and faced with multiple opportunities to stray from your usual intake, you are in trouble.

While some people do have an iron will, resist the temptation and make good choices, that is not most of us!  This is where packing your own delicious and healthy lunch can come in and prevent that from ever being an issue in the first place.

Since time is always an issue, here are 5 quick lunch recipes that you can make in 10 minutes or less before you head off to work and take with you.

One quick note is that many of these recipes call for pre-cooked chicken breasts, as this can be a HUGE timesaver. In a large Pyrex dish, cook chicken breasts that have been cut in half (so they are half as thick) or chopped at about 350°F for approximately 20 minutes, or until done.  To retain moisture, cover dish with tin foil.  Season these breasts to taste with sea salt, garlic powder, Montreal chicken seasoning, or anything you like prior to cooking.

1.    Chicken, Pesto & Guacamole Wrap: This is a quick and delicious wrap that is loaded with healthy monounsaturated fats, vegetables, protein, and quality carbs.  You can make this in less than 5 minutes!

Ingredients:
•    1 cooked chicken breast, chopped and seasoned to taste
•    1 sprouted-grain or whole-grain wrap
•    1-2 large handfuls baby spinach
•    1/4 cup chopped cucumbers
•    2 tbsp basil evoo pesto
•    2 tbsp guacamole
•    1 plum or other small piece of fruit

Directions: Evenly spread pesto onto wrap. Lay spinach on top in an even layer.  Then lay down chicken breast on top of spinach.  Spread guacamole on top of chicken breast and toss in diced cucumbers.

Enjoy with carrots and hummus or other produce of choice.  Makes 1 serving for men, and 2 for women.

2.    Spinach, Chicken & Feta Salad: This is a quick and delicious salad that is loaded with protein, vegetables, monounsaturated fats, and blood sugar-controlling vinegar.

Ingredients
•    1 chicken breast, chopped and seasoned to taste
•    2 cups baby spinach
•    ½ cup red onion, chopped
•    1 tbsp extra virgin olive oil
•    1 tbsp balsamic or red wine vinegar
•    2 tbsp feta cheese
•    4 large kalamata olives (optional)
•    ¼ cup black beans (optional)

Directions: Mix all ingredients together to make this delicious salad!

For some people, salads don’t seem to hold them over as long as other meals, so adding ¼ cup of black beans can add a small amount of starchy carbs and fiber to keep you fuller, longer. Makes 1 serving.

3.    Tuna Salad Sandwich: Tuna salad is usually made from regular mayonnaise (which is made with low-quality vegetable oils) and higher-mercury tuna.  Making it yourself allows you to use a mayonnaise made from healthier oils and wild-caught tuna that is lower in mercury.  This meal can also be made into a wrap if preferred.

Ingredients:
•    1 can wild-caught tuna
•    1 tbsp expeller pressed canola oil mayonnaise
•    1/4 cup chopped onions
•    1/4 cup chopped cucumbers
•    1/4 mashed avocado (or 2 tbsp guacamole)
•    1 handful baby spinach
•    2 slices sprouted-grain or whole-grain bread, toasted
•    sea salt and pepper to taste  

Directions: Toast bread.  In a large bowl mix tuna, expeller pressed canola oil mayonnaise, onions, cucumbers, and avocado (or guacamole).  Set aside.  Lay spinach on top of toasted bread.  Spoon tuna salad onto bed of spinach.  Sprinkle with sea salt and pepper to taste.      
 
Enjoy with sliced peppers or other produce of choice.  Makes 1 serving for men, and 2 for women.    

4.    Vanilla, Fruit & Yogurt Parfait: While most people think of yogurt as a simple snack food or addition to your lunch, in a pinch it can make a delicious and nutritious lunch by itself.  Do be aware that fruit flavored yogurts are either loaded with sugar or artificial sweeteners, and you want no part of either one.

This recipe provides plenty of high-quality protein, probiotics, healthy fats, fiber, and berries to keep you full until dinner!

Ingredients:
•    6-8oz 2% plain Greek yogurt or whole-fat regular yogurt
•    ½ to 1 scoop Vanilla Prograde Protein
•    ½ to 1 tbsp milled flax or chia seeds
•    1 to 2 tbsp chopped walnuts
•    ½ to 1 cup fresh or frozen berries of choice

Directions: Mix the protein powder and seeds in with  yogurt until evenly distributed.  Add in fruit and sprinkle chopped walnuts on top.  For women use the smaller portion sizes, for men the larger.  Makes 1 serving.

5.    Lunch Portion of Dinner Leftovers or Large Batch of Chili, Stew, etc.: A simple way to have a healthy lunch is to make an extra large dinner the night before.  Purposefully make your dinner with an extra serving that you simply refrigerate.  Come the next morning, you have a healthy lunch already made and packed!

Another option is to make a large batch of chili or beef stew, which can provide you with several lunch servings throughout the week.  This is a perfect meal to make on Sunday, providing you lunch for most of the work week!
Here is a delicious chili recipe that fits the bill nicely.

Ingredients:
•    ~1.5 lbs of lean ground beef, grass-fed if possible
•    1 large onion, chopped
•    1 large green pepper, chopped
•    2 cans stewed tomatoes, 14oz each
•    1 can tomato sauce, 16oz
•    1 can light red kidney beans
•    1 can dark red kidney beans
•    1 can garbanzo beans
•    1 small can of corn
•    2 tbsp chili powder
•    2 tbsp extra virgin olive oil

Directions: Cook the beef, onion, and green pepper in a large skillet over medium heat with 2 tbsp extra virgin olive oil.  In a large pot combine the tomatoes, tomato sauce, kidney beans, garbanzo beans, corn, and chili powder and cook over medium heat.  Do not drain canned goods.  Once the beef, onion, and green pepper mixture is thoroughly cooked, add to the large pot.  Stir and simmer uncovered for 15 minutes.
Makes 5 servings for men, and up to 10 servings for women.

The Never Ending Question about Repetitions

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The Never Ending Question about Repetitions
Part 1 Muscle Gain

Ah yes. It's that time of the month again ladies and I don't mean that! I'm talking about one of the many questions I receive several times a week. It's about training, more specifically, repetitions.

The question is"how many repetitions do I need to perform?" Well, that all depends on your goals. It's not a simple straight shot answer.

Exercises, sets, and repetitions all center around your goal; whether it is muscle gain, muscle maintenance, or fat loss. Let's discuss muscle growth so you can get a better perspective.

Muscle Gain

Muscle is built through intensity, heavy weight, and proper form. It is also built with proper nutrition, adequate rest, and added supplementation. Assuming you have that down, let's dig a bit deeper to really get those muscles to respond.

Obviously, it takes desire, work, and dedication to build a muscular physique. Quality training is also a necessity to build a body of iron.

When we speak of quality training in relation to muscle gain, it's a bit different than just mere muscle maintenance or basic fat loss. The working factor behind building muscle is receiving enough calories to power the training, AND to feed the body afterwards to prompt recovery.

When you are training to build muscle you have to train your mind, as well as your body to move the weight because at least 90% will be mental energy.

To build large and dense muscle you have to target the Type II B muscle fibers, and those are recruited in the 4 to 6 repetition rage. This does not mean you can just choose any weight, start lifting, and expect to explode muscle.

The weight has to be heavy enough in order for you to reach complete muscle failure at the 4 to 6 repetition range. When you go beyond the 6-repetition range you are doing more endurance and muscle maintenance training, unless the set is taken to complete failure. (Muscle failure is when you cannot possibly do any more repetitions within a set)

Countless exercises and sets are not needed to stimulate muscle hypertrophy. The idea is to stimulate, not exaggerate. Tear down the muscle and allow it to rebuild and grow.

Constant badgering will not make your muscle respond, but it will send you into over training mode. With this, choose two different exercises for the targeted body part and limit your sets to 2 or 3 in the 4 to 6 repetition range.

 

Example of a Quality Shoulder Workout for Musle Gain:

• Shoulder Presses - 2 sets of 6 repetitions to complete failure.
  
• Lateral Raises - 3 sets of 6 repetitions to complete failure
  
• Front or Rear Shoulder Work - 3 sets of 6 repetitions to complete failure
  Alternate front and rear deltoid work each week.

Surprising to some, this is all you need to stimulate your shoulders to grow. Intensity is the key, not countless repetitions.

Read Part 2 of The Never Ending Question regarding repetitions and fat loss

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Train + Eat + Rest = Muscle Growth
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Karen Sessions NSCA-CPT

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