Why cardio is NOT the only answer

I know it has been forever since I have posted anything on my blog so here we go!

I just started a new personal training job in a gym here and I feel inspired to write a little blip about cardio.
When women (and some men) come to the gym, the majority of them have a goal of weight loss and muscle toning. So, thinking that this will help, they go and jump on a treadmill or elliptical for 30 minutes to an hour, if not longer. They think the longer they are on there, the more calories they will burn, the more weight they will lose, and the more muscle tone they will gain. What would you say if I told you that cardio is not giving you the results you want and that you are doing it all wrong?

Well, I am telling you... cardio is not giving you the results you want!
 I know it is hard to believe but let me just explain. When you start to do cardio, your body gets put into a starvation mode. It's natural survival method tells your body to store the fat because it is a liability and to burn the muscle because it is an asset. When you are running, you are using what is called your "Type I" muscle fibers. These muscles are engaged through low force, power, and speed production, but high endurance. These muscle fibers are also known as your "slow twitch muscles". The goal to fat burning is to turn your Type I muscles into "Type II" muscles. These fibers are also known as your "fast twitch muscles" and are engaged through high force, speed and power production, with low endurance. The more Type II muscles you have, the more fat that you will burn because it's more muscle and more calories burned, and with this you need to consume more good calories to sustain that built muscle.

Yes, cardio is extrememly important for several reasons and it does help maintain your body fat and/or decrease your body fat. However, lifting weights is key to fat loss as well. There have been studies to prove that the more Type II muscle you have, the less fat you will have, and how you change that muscle is by lifting weights and increasing your power, speed, and force production.

So...jump on the treadmill to warm up. Maybe run a mile or two, but then hop off and hit the weights! Try doing 3 sets of 12 reps with a 30 second break in between each set. You want to choose a weight that is challenging so that once you hit 8 reps you are very tired, 10 reps you are almost exhausted, and push yourself to do 2 more reps to hit failure. Those last 2 reps are key! Give your muscles time to rest, at least 2-3 days in between each muscle group you are working so that it has time to repair and grow. By all means, do some cardio! I am not telling you to quit it if you love it, or do it if you hate it. Cardio is NOT BAD but it isn't the only answer to fat loss. It is so important and so key to include both resistance training and cardio. Just give it a shot and see for yourself :)

Mix it up and have variety in your workout to make it fun!

"Abs are made in the kitchen"

I always see both men and women alike, in the gym working on their "abs." I see them doing all different kinds of crunches and exercises that they think are strengthening their abs and helping them obtain their goal of a 6 pack. Well, I am here to tell you and reiterate the phrase that "abs are made in the kitchen." Have you ever felt sore in your hips after a "hard core ab day" at the gym? That's because that constant movement of flexion at the hips, where you bring your upper body towards your lower body, is tightening your hip flexors and causing them to work much harder than needed. We want strong, but loose hip flexors. We tighten our hips enough by sitting in a chair, driving, or anything causing you to sit down, so why add to it by doing "hip flexion exercises" or in other words...crunches. Tight hip flexors can also result to poor posture and compensation of other muscles. If you really want to target and strengthen your core without tightening up your hips, try doing plank holds, push ups, side planks, push to planks, hand stand holds, etc. But, you use your abs in everything so you don't need to drop to the ground and do 100 crunches. Just keep your core tight as you go about your other exercises such as squats, shoulder press, lunges, tricep dips, and even bicep curls! You need your core for all of those!

People think that by doing excessive amounts and variations of crunches is the ticket to a flat stomach or a 6 pack but in reality, it's all about what you eat. Choose to eat healthy, incorporate variety in to your diet, consume less sugar, eat protein at the right times, consume proper fats and carbs don't eat late at night, avoid snacking, eat more fruits and vegetables, etc. THAT will help you achieve your goal. I am not saying that you will have the stomach of your dreams and will look like you belong on the front cover of Shape magazine, but it will help you with your goal.

Along with eating right, everyone is genetically made different. Some people are practically born with abs and some will never have them in their life. That's because they just aren't made that way, and it is okay! Do what you can to become the best YOU. Refrain from idolizing the abs of models, body builders, or people who you just wish you could look like because they just aren't you. All you can do is accept your genetic makeup, eat well by especially cutting down, or cutting out, sweets and sugars, and just be the best YOU!

Set your goal not to become or look like a certain person, but to look the the best you by treating your body right.

**TIP: Breathing has everything to do with your core! As you are working out, breathe out hard out of your mouth as your muscles move concentrically. Then, breath in through your nose as your muscles move eccentrically. This will engage your core constantly throughout the exercise. In other words, breathe out on the most difficult part of the exercise and breathe in on the easier part.
Ex) When doing bicep curls breath out as you curl the dumbell up towards you, breathe in as you let the dumbell back down.
       When doing squats breathe in as your body moves towards the ground in to the squat, breathe out as you pop up out of the squat.

No gym needed!

Can’t afford a gym membership? That is just fine because you don’t need one in order to work out! Often times people think that you need the fancy, big gym with all of the cable machines, weights, and cardio machines to be able to work out and feel good. I promise you that is not the case whatsoever. There are obstacles all around you that can be utilized in a good work out. Not only are there accessible obstacles, but there are relatively inexpensive tools that you can purchase as well! The only struggling factor for many is what exercises outside the gym will make a good workout… all you have to do is be creative! Let me help you out:

 Go on a jog

Find a stadium with stairs and run stairs

If you have access to a bike, go for a bike ride

Up the intensity by running up hills or biking up hills

Find a log, bench, table, stair, or box to do “box jumps”, “alternating toe touches”, “alternating side steps”, “alternating leg thrusters” , there is so much you can do with a platform!

Push ups

Alternating front lunges, side lunges, back lunges

Body weight squats (standing air squats)

Plié squats (toes pointed out like a ballerina)

Burpees

Tricep push up (elbows in)

Jumping jacks

Hip flexion and extension

Balancing: alternating on one leg. Make it more difficult by keeping that leg straight, bending forward and touching the ground with opposite hand

Russian twists

Line hops

Dips using bench, box, or log, etc.

Plank

Agility training

Go to a playground and a bar to do pull ups

Star jumps

Side to side skiers

Hand stand hold

Thread the needles

UFO's

UFC squats

Wall sit

You see! There are so many different exercises that can be done outside of the gym to create an awesome work out! If you don’t know what the terms and exercises listed above are and how to do them properly, “YouTube” videos of “outside the gym workouts” and tons will pop up to give you great ideas! Here is an example of a good workout where a gym is not necessary:

Time is no longer an excuse!

Time management seems to be the most common excuse we use when it comes to health and fitness. We don’t have the time in our busy schedules to cook healthy meals so we resort to “quick and easy snacks” or microwavable dinners. We don’t set aside time to work out for the minimal amount of 30 minutes a day because we are too busy running around chasing the kids, going to work all day, fixing meals for the family, attending meetings for work, school, sports, or any other activities, and add grocery shopping, running errands, homework, and appointments on top of all that. So where are we supposed to find time for health and fitness let alone sleep at night? I know it isn’t easy, but I promise it can be done! Minor changes like parking further away from the grocery store or going on a short walk while you are on your lunch break at work are alterations that can help you make that first step towards a healthy lifestyle. As humans, we often choose the “easier route” in life by parking as close to our destination as possible, grabbing food as we are running out the door or stopping at a fast food restaurant because we don’t have time to cook. Whatever is the quickest and the easiest to help us throughout the day seems to be the most common choice.  However, is it the healthy choice? What benefits do we get from fast and easy food or lack of exercise?  If we already resort to the quick and easy route then why would we not want to make these small alterations to our diet and lifestyle if it is so simple?

                Here are a few changes that each one of us can make to push us in the right direction:

1. Park farther away from your destination so you have to walk more.

2. Cut up fruits and vegetables and keep them in your fridge so they are readily available to eat.

3. Convert from white grains to wheat grains. (whole wheat bread, brown rice, wheat pasta, etc.)

4. Steer clear of sugared cereals like Lucky Charms or Captain Crunch and try oatmeal or whole wheat cereals and add fruits or yogurt for natural sweetness.

5. Go on a brief walk during your lunch break. If it is bad weather then just walk around your building at work, or up and down the stairs a couple times.

6. Try eating a filling, healthy dinner that will sustain you until breakfast the next morning. Avoid eating late at night before you go to bed.

7. Keep a bowl of nuts out on the counter so you can munch on those when you feel hungry.

8. Don’t over fill yourself, eat until you are comfortable…not until you are unbuttoning the first button on your pants for more room!

9. If you work at a desk all day, sit up straight for good posture (shoulders back) and keep your core tight, protecting you from back pain.

10. If you find yourself sitting down to watch TV, stretch while watching television or do small exercises like body weight squats, pushups, planks, wall sits, or jumping jacks to pick up your heart rate.

11. Don’t drink your calories! It’s a waste! Stay away from sugared beverages and sodas!

12. Drink as much water as possible throughout the day. You can never over-do it. Replace other beverages you might usually drink, with a glass of ice water! *I drink much more water during the day if it is through a cup or water bottle that has a straw. Makes it readily available and it is easy to access. I drink much more water during the day because of it and I don’t even notice!

13. Be sure to get a good night sleep every night. I know that is not the easiest thing to do, but strive for at least 8 hours a night. Go to bed early, and wake up early!

14. Eat a vegetable with every meal

15. Replace sweets with natural fruits

16. Reduce your portion size, so you feel comfortable when you are finished eating

17. NEVER skip breakfast!

18. **** What you don’t buy in the grocery story, you won’t eat at home! Therefore, buy foods that are healthy because then you have to eat them!

19. Don’t go grocery shopping while you are hungry. This will keep you from buying foods that you don’t need but just sound good at the time.

These are just some small tips to start you off in the healthy direction. Once you make these small alterations, one by one, you will notice the benefits to them in your life and you will want to do more! There is no feeling like feeling good about yourself and your body!

*** Tip #1: Wake up in the morning with a schedule. Plan out your day by writing down what it is that you need to accomplish and the approximate time to accomplish those tasks. Be sure to add in physical exercise and even time for yourself to just relax for a little bit. This will help prevent stress build up! Schedules work wonders and help you stay organized so you are able to complete all that you want to that day!

***Tip #2: Go to the grocery store with a list that you have accumulated throughout the week. Write down the things that you know you need. This will prevent you from walking down the aisles and seeing something that just looks good so you throw it in your cart. Stick to your list!