Many times, Saturday is a good day for me to do a little different type of workout...after a long week, a change is good....try a circuit-style medicine ball workout to change up your routine...
I rarely see anyone working out with medicine balls beyond doing ab exercises...you can do much more with your medicine balls, like single leg medicine ball squats...
Medicine ball workouts can be a refreshing way to workout for you and can help you burn more fat.....your muscles will learn to "fire in a more natural pattern."
Get your My Fitness Hut "March Madness" Medicine Ball Workout today!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
Saturday, March 28, 2009
Friday, March 27, 2009
Use Soccer For Cardio Exercise
Soccer is great for interval cardio exercise....I have been talking about different ways to do your cardio to change up your routine...
It helps to keep exercise fun as much as possible....if you hate doing exercise, you will quit at some point....by its routine nature, cardio is boring so you need to mix it up...
Playing games is one of the best forms of exercise because you're focused on the game and not on the exercise (especially if you are in shape to play).
Play soccer right and you will get great benefits:
1. Sprinting when you should sprint will burn major calories and fat.
2. Soccer is great for developing agility (change-of-direction skills) and balance.
3. You should do alot of jogging (between sprints) when you play soccer. Notice I said jogging and not walking!
4. If you want a faster version of soccer, play in an indoor soccer league.
Play soccer once or twice a week if you need a change up for cardio exercise!
Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
It helps to keep exercise fun as much as possible....if you hate doing exercise, you will quit at some point....by its routine nature, cardio is boring so you need to mix it up...
Playing games is one of the best forms of exercise because you're focused on the game and not on the exercise (especially if you are in shape to play).
Play soccer right and you will get great benefits:
1. Sprinting when you should sprint will burn major calories and fat.
2. Soccer is great for developing agility (change-of-direction skills) and balance.
3. You should do alot of jogging (between sprints) when you play soccer. Notice I said jogging and not walking!
4. If you want a faster version of soccer, play in an indoor soccer league.
Play soccer once or twice a week if you need a change up for cardio exercise!
Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
Thursday, March 26, 2009
Stepmill, Stair-Stepper Or......
Cardio machine queens and kings love the stepmill and stair-stepper....as far as cardio machines go, they will definitely give you a pretty tough workout....and, they shape and sculpt your butt, hips and legs better than a treadmill...but, they are still machines---doing some of the work for you!
If you want to further challenge yourself, burn more fat and really "lean out," then take your cardio act outside! Their is something better and tougher than the stepmill and stair-stepper...
The parent of the stepmill and stair-stepper is the stadium steps! Walking or running stadium steps (or stairs) require YOU TO SUPPLY ALL THE MOMENTUM AND FORCE--NO HELP FROM MACHINES.....this makes your workout tougher and gives you more benefit...personally, I would choose running sprints on grass over any cardio machine...
Doing interval cardio on stadium steps is simple: walk fast or run up the steps and walk slow back down. You might need a little more rest when you first start but that's okay....
Go to the great outdoors to "stadium step" your cardio!
Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
If you want to further challenge yourself, burn more fat and really "lean out," then take your cardio act outside! Their is something better and tougher than the stepmill and stair-stepper...
The parent of the stepmill and stair-stepper is the stadium steps! Walking or running stadium steps (or stairs) require YOU TO SUPPLY ALL THE MOMENTUM AND FORCE--NO HELP FROM MACHINES.....this makes your workout tougher and gives you more benefit...personally, I would choose running sprints on grass over any cardio machine...
Doing interval cardio on stadium steps is simple: walk fast or run up the steps and walk slow back down. You might need a little more rest when you first start but that's okay....
Go to the great outdoors to "stadium step" your cardio!
Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
Wednesday, March 25, 2009
Over-Training And Under-Eating With Small Results
Over-training and under-eating with small results is common with alot of people...how do you know if you are over-training? Here are some signs:
1. Sluggishness
2. Lack of control during exercises
3. Longer rest periods are needed between sets
4. You are usually tired before your workouts
5. You are stressed out (when exercise should be your stress-buster!)
I was talking to a friend last week who is trying to lose weight too fast. First, fat loss should be the goal and the weight loss will take care of itself. Anyway, he is basically working out 2-3 hours a day. He had early success which is normal.
But now, he is always exhausted, over-training, under-eating and in a weight loss rut! This combination, if continued, is a recipe for fatigue, injuries, illness and little or no results! So his question was: "What's going wrong here?"
Easy answer! I just gave him a My Fitness Hut Fat Blaster Athletic Workout! This will solve his over-training, under-eating problem and give him fat loss and weight loss results that will last. Why? Because his weight training workouts will not exceed 50 minutes (3 times a week) and his interval cardio sessions will not exceed 20 minutes (3-4 times a week).
Instead of working out 20 hours a week (who has time for that?), he can get results with about 5 hours a week of exercise. And, instead of starving himself, he can eat right with the My Fitness Hut Meal Plan I provided him along with the workout! I'll let you know how he's doing!
Does this situation describe you? Then do what he did and make changes!
Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
1. Sluggishness
2. Lack of control during exercises
3. Longer rest periods are needed between sets
4. You are usually tired before your workouts
5. You are stressed out (when exercise should be your stress-buster!)
I was talking to a friend last week who is trying to lose weight too fast. First, fat loss should be the goal and the weight loss will take care of itself. Anyway, he is basically working out 2-3 hours a day. He had early success which is normal.
But now, he is always exhausted, over-training, under-eating and in a weight loss rut! This combination, if continued, is a recipe for fatigue, injuries, illness and little or no results! So his question was: "What's going wrong here?"
Easy answer! I just gave him a My Fitness Hut Fat Blaster Athletic Workout! This will solve his over-training, under-eating problem and give him fat loss and weight loss results that will last. Why? Because his weight training workouts will not exceed 50 minutes (3 times a week) and his interval cardio sessions will not exceed 20 minutes (3-4 times a week).
Instead of working out 20 hours a week (who has time for that?), he can get results with about 5 hours a week of exercise. And, instead of starving himself, he can eat right with the My Fitness Hut Meal Plan I provided him along with the workout! I'll let you know how he's doing!
Does this situation describe you? Then do what he did and make changes!
Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
Tuesday, March 24, 2009
Lower Body Cardio Blast Workout
Change up your cardio routine with lower body cardio blasts....stop me if you've heard this before: cardio bores me to tears! So, I keep it short and fast which translates to 20 minutes of interval cardio per session...
Thankfully, all it takes is 20 minutes of interval cardio, 3-4 days a week to keep your heart healthy and burn fat...If you don't change up your cardio routine, your body will adapt and you'll be wasting your time! I know people who have done the same cardio routine for so long that repetitive stress injuries have set in!
So, get off the elliptical and treadmill machines and make your cardio interesting and more effective!
Here is the lower body cardio blast workout I did yesterday:
1. 10 minutes: sprint 1 minute, walk 1 minute
2. Step Ups (with knee-high platform): 4 sets, 10 each leg, 1 minute rest between sets (a knee high platform will work your hamstrings more which is important)
3. 10 minutes: sprint 1 minute, walk 1 minute
That's it! This workout will work for you!
Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
Thankfully, all it takes is 20 minutes of interval cardio, 3-4 days a week to keep your heart healthy and burn fat...If you don't change up your cardio routine, your body will adapt and you'll be wasting your time! I know people who have done the same cardio routine for so long that repetitive stress injuries have set in!
So, get off the elliptical and treadmill machines and make your cardio interesting and more effective!
Here is the lower body cardio blast workout I did yesterday:
1. 10 minutes: sprint 1 minute, walk 1 minute
2. Step Ups (with knee-high platform): 4 sets, 10 each leg, 1 minute rest between sets (a knee high platform will work your hamstrings more which is important)
3. 10 minutes: sprint 1 minute, walk 1 minute
That's it! This workout will work for you!
Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
Monday, March 23, 2009
Play Basketball For Cardio Exercise
Play basketball for your cardio exercise if you need a change from your normal cardio routine....cardio on machines can get boring pretty fast....and you may not have time to go to the gym...you can also break through plateaus when you make a change from your normal cardio routine...
I'll choose fun exercise every time if it has the exercise benefits that I need...playing basketball the right way is great cardio exercise! It also has other exercise benefits.
One important note: you need healthy knees and a healthy back or basketball for cardio exercise won't work for you!
What is playing basketball the right way?
1. Sprinting when you should sprint will burn major calories and fat.
2. Jumping with maximum effort. I don't care if you can't jump high! Jumping fast and explosive is plyometrics and playing basketball requires alot of repeat jumps.
3. Play defense the right way! Playing defense is tough because you have to keep your body in a low, athletic position and constantly move your feet. This will also help your agility and balance.
4. You should do alot of jogging (between sprints) when you play basketball. Notice I said jogging and not walking!
5. Don't just stand around on the offensive end waiting for someone to pass you the ball! Run around and get yourself open or get in position to get the rebound.
In the spirit of "March Madness," play basketall this week for your cardio exercise. Take a break from your normal cardio routine!
Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
I'll choose fun exercise every time if it has the exercise benefits that I need...playing basketball the right way is great cardio exercise! It also has other exercise benefits.
One important note: you need healthy knees and a healthy back or basketball for cardio exercise won't work for you!
What is playing basketball the right way?
1. Sprinting when you should sprint will burn major calories and fat.
2. Jumping with maximum effort. I don't care if you can't jump high! Jumping fast and explosive is plyometrics and playing basketball requires alot of repeat jumps.
3. Play defense the right way! Playing defense is tough because you have to keep your body in a low, athletic position and constantly move your feet. This will also help your agility and balance.
4. You should do alot of jogging (between sprints) when you play basketball. Notice I said jogging and not walking!
5. Don't just stand around on the offensive end waiting for someone to pass you the ball! Run around and get yourself open or get in position to get the rebound.
In the spirit of "March Madness," play basketall this week for your cardio exercise. Take a break from your normal cardio routine!
Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
Friday, March 20, 2009
Exercise On-The-Go During March Madness!
Yes, you can get in your "exercise on-the-go" during "March Madness" tournament games! It just takes a little creativity and dedication....
Remember, exercise should be fun for you or you will probably quit sooner rather than later.....so, between (or during) your game-watching parties and South by Southwest Music Festival--SXSW (here in Austin), get in your exercise! Here are some tips:
1. Walk everywhere during SXSW and you'll be exhausted at the end of the day. If you're watching games, exercise during the game with bodyweight exercises.
2. Play some "pick-up" basketball games and pretend you made the "buzzer-beater" that won the game!
3. Go on a 45 minute bike ride between games or walk your dog.
4. Rake all the leaves in your yard between games! This might last through a few of the games!
5. Get up early and get your workout in before all the festivities start up!
6. Do your My Fitness Hut March Madness Medicine Ball Workout or Her Fitness Hut March Madness Medicine Ball Workout during the game!
Just don't go all weekend and do nothing! If you do, you'll be 10-15 pounds heavier!
Have fun!
Do you have your own stories of "exercise on-the-go?" Let us know!
Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
Remember, exercise should be fun for you or you will probably quit sooner rather than later.....so, between (or during) your game-watching parties and South by Southwest Music Festival--SXSW (here in Austin), get in your exercise! Here are some tips:
1. Walk everywhere during SXSW and you'll be exhausted at the end of the day. If you're watching games, exercise during the game with bodyweight exercises.
2. Play some "pick-up" basketball games and pretend you made the "buzzer-beater" that won the game!
3. Go on a 45 minute bike ride between games or walk your dog.
4. Rake all the leaves in your yard between games! This might last through a few of the games!
5. Get up early and get your workout in before all the festivities start up!
6. Do your My Fitness Hut March Madness Medicine Ball Workout or Her Fitness Hut March Madness Medicine Ball Workout during the game!
Just don't go all weekend and do nothing! If you do, you'll be 10-15 pounds heavier!
Have fun!
Do you have your own stories of "exercise on-the-go?" Let us know!
Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
Thursday, March 19, 2009
Exercise On-The-Go
Pack up your gym bag, dumbbells, medicine ball, swiss ball--be ready to "exercise on-the-go"....if you're going to "exercise on-the-go," there's no time to rush back home to get workout gear! Here are some tips:
1. Keep your walking/running shoes with you! Walk as much as possible during the day! Take advantage of every opportunity to walk. This one tip should be used all the time. It makes a huge difference in your fitness. When I used to work on The University of Texas campus, it was not unusual for me to walk up to 2 hours in a day going to different departments....and, there are alot of hills here, so that made the exercise that much better. I didn't think of it as exercise until I stopped working on campus. I soon realized that I had to take more time for "exercise".....walk, walk, walk every chance you get.
2. Exercise during your kid's practices. Why sit around for 1-2 hours watching kids practice? Take advantage of the time and walk, jog or do the obstacle course.
3. Take advantage of running trails in the neighborhoods or city. Many times when I'm crazy busy, I stop at one of the many running trails or hike/bike trails to get in 20-30 minutes of running.
4. Jump rope! You can jump rope anywhere and it burns fat and calories like crazy!
5. If you coach a youth sports team, show up 30 minutes early and get in a good workout before practice.
One reason to "exercise on-the-go" is that it takes away the "excuses" at the end of the day, "I'm too tired to workout" or "I don't have time to workout." The truth is that you have plenty of time during the day to get in your exercise!
Do you have your own stories of "exercise on-the-go?" Let us know!
Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
1. Keep your walking/running shoes with you! Walk as much as possible during the day! Take advantage of every opportunity to walk. This one tip should be used all the time. It makes a huge difference in your fitness. When I used to work on The University of Texas campus, it was not unusual for me to walk up to 2 hours in a day going to different departments....and, there are alot of hills here, so that made the exercise that much better. I didn't think of it as exercise until I stopped working on campus. I soon realized that I had to take more time for "exercise".....walk, walk, walk every chance you get.
2. Exercise during your kid's practices. Why sit around for 1-2 hours watching kids practice? Take advantage of the time and walk, jog or do the obstacle course.
3. Take advantage of running trails in the neighborhoods or city. Many times when I'm crazy busy, I stop at one of the many running trails or hike/bike trails to get in 20-30 minutes of running.
4. Jump rope! You can jump rope anywhere and it burns fat and calories like crazy!
5. If you coach a youth sports team, show up 30 minutes early and get in a good workout before practice.
One reason to "exercise on-the-go" is that it takes away the "excuses" at the end of the day, "I'm too tired to workout" or "I don't have time to workout." The truth is that you have plenty of time during the day to get in your exercise!
Do you have your own stories of "exercise on-the-go?" Let us know!
Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
Wednesday, March 18, 2009
Workout Tip For Home
Here's a workout tip for you to do at home....I would argue that more time is wasted at home than probably any other place!
Television watching can be a big time waster! I rarely watch a 2 or 3 hour game without doing something else while watching...I just don't have the time to waste....
So, while you're watching American Idol (confess that you watch it!), do a bodyweight or dumbbell workout for 30-45 minutes.....your family will probably join you in the fun....
Need a good home workout? Here goes:
--Prisoner squats, 12 repetitions, moderate pace
--Pushup Plank with Leg Lift, 5 second hold and lift, 8 each leg
--Mountain Climbers, 30 seconds, slow pace
--Pushups, 20 repetitions
--Dumbbell Bentover Row, 10 repetitions, moderate pace
--Ab Curl Ups, 15 repetitions, slow pace
--Do this circuit 3 times
Do this workout 3 times a week, add in 2-3 interval cardio days between this workout and you've got it whipped! Who needs a gym membership? Stay tuned for more tips tomorrow!
Have home workout tips of your own? Let us know!
Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
Television watching can be a big time waster! I rarely watch a 2 or 3 hour game without doing something else while watching...I just don't have the time to waste....
So, while you're watching American Idol (confess that you watch it!), do a bodyweight or dumbbell workout for 30-45 minutes.....your family will probably join you in the fun....
Need a good home workout? Here goes:
--Prisoner squats, 12 repetitions, moderate pace
--Pushup Plank with Leg Lift, 5 second hold and lift, 8 each leg
--Mountain Climbers, 30 seconds, slow pace
--Pushups, 20 repetitions
--Dumbbell Bentover Row, 10 repetitions, moderate pace
--Ab Curl Ups, 15 repetitions, slow pace
--Do this circuit 3 times
Do this workout 3 times a week, add in 2-3 interval cardio days between this workout and you've got it whipped! Who needs a gym membership? Stay tuned for more tips tomorrow!
Have home workout tips of your own? Let us know!
Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
Tuesday, March 17, 2009
Fat-Burning, Time-Saving Workout
I do fat-burning, time-saving workouts because I don't have any time to waste...that's not the same thing as "I don't have time to workout!" I schedule time to workout so there are no excuses. Its important to me!
How important are your workouts to you? Is exercise part of what you do most days? If not, you might need to prioritize your schedule....all you need is 30-50 minutes for a weight training workout and 20 minutes for a cardio workout! Fat-burning, time-saving workouts will allow you to always "fit exercise in your schedule."
This week, I will help you come up with ways to take advantage of the time you have during a day. This way, exercise won't get left out of your busy day....
One good tactic to use is this: exercise where you are that day! If you have to go to a certain place (such as a gym) to exercise, you may be wasting alot of time (or making an excuse not to go workout)!
For instance, I had alot of running around to do yesterday so I stopped at the first school yard that I saw to do my cardio (you know I prefer exercising outside anyway)....20 minutes of sprint intervals and I was done!
Its that simple.....more fat-burning, time-saving ideas tomorrow!
Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
How important are your workouts to you? Is exercise part of what you do most days? If not, you might need to prioritize your schedule....all you need is 30-50 minutes for a weight training workout and 20 minutes for a cardio workout! Fat-burning, time-saving workouts will allow you to always "fit exercise in your schedule."
This week, I will help you come up with ways to take advantage of the time you have during a day. This way, exercise won't get left out of your busy day....
One good tactic to use is this: exercise where you are that day! If you have to go to a certain place (such as a gym) to exercise, you may be wasting alot of time (or making an excuse not to go workout)!
For instance, I had alot of running around to do yesterday so I stopped at the first school yard that I saw to do my cardio (you know I prefer exercising outside anyway)....20 minutes of sprint intervals and I was done!
Its that simple.....more fat-burning, time-saving ideas tomorrow!
Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
Monday, March 16, 2009
It's March Madness! My Fitness Hut Medicine Ball Workout!
Use medicine balls regularly in your workouts and start by using My Fitness Hut's 'March Madness' Medicine Ball Workout Book!" Start playing with your medicine balls more---keep some medicine balls with you all the time and workout anywhere, anytime!
Learn to exercise more using "your natural motions......."medicine balls let you easily do this. No two bodies are exactly alike....that's why you shouldn't exercise exclusively on machines. Machines limit you to "that machine's" pre-determined range of motion.
Any personal trainer worth her or his salt will watch to see what your "natural motions" are and adapt the workouts to you!
Medicine ball workouts can be a refreshing way to workout for you and can help you burn more fat.....your muscles will learn to "fire in a more natural pattern."
......get your My Fitness Hut "March Madness" Medicine Ball Workout today!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
Learn to exercise more using "your natural motions......."medicine balls let you easily do this. No two bodies are exactly alike....that's why you shouldn't exercise exclusively on machines. Machines limit you to "that machine's" pre-determined range of motion.
Any personal trainer worth her or his salt will watch to see what your "natural motions" are and adapt the workouts to you!
Medicine ball workouts can be a refreshing way to workout for you and can help you burn more fat.....your muscles will learn to "fire in a more natural pattern."
......get your My Fitness Hut "March Madness" Medicine Ball Workout today!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
Friday, March 13, 2009
Eat Your Protein And Build Muscle
Notice I said to eat your protein to build muscle....I have always said to get your nutrition mainly from food...there's plenty of protein in the foods we eat...Good food sources for protein are:
lean beef, lean chicken, fish, eggs, milk, cottage cheese, yogurt, cheeses, beans, peas, nuts and seeds. If you are vegetarian, there are plenty of protein food sources for you.
Include protein in every meal....it helps you stay fuller for a longer period of time (it digests more slowly) which will help you eat less...this is important to help you achieve fat loss and weight loss goals.
I've never done the protein drink thing but there are those who swear by it. I know one thing for sure---whole, natural foods work best for your body and you will save alot of money by not buying supplement drinks.....BESIDES, FOOD TASTES BETTER AND ONE REASON I EAT IS TO ENJOY THE TASTE!
Your body needs a steady supply of protein to repair and build muscle tissue, especially after a tough weight training workout...so, how much daily protein do you need? Here's a good guide to follow:
Daily protein needs should be calculated according to body weight (not by percent of calories). Daily protein targets (grams per pound of body weight) are:
Sedentary adult, 0.4
Recreational exerciser, adult 0.5-0.75
Competitive athlete, adult 0.6-0.9
Growing teenage athlete 0.8-0.9
Adult building muscle mass 0.7-0.9
Maximum usable amount by adults 0.9 (your body will excrete excess protein)
For example, if you weigh 190 pounds and want a high protein intake (0.9 gms/lb), you'll need 171 grams of protein. Protein should be eaten at least every 3-4 hours to insure adequate supply during the day. Your night meal should be comprised of slowly digesting protein (such as lean meats) that will give a constant release of amino acids into your system overnight.
Of course, hydration is also very important for your muscles. Drink daily about a half an ounce of water for every pound of body weight (180 pound person would drink 90 ounces).
EAT your protein!
Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
lean beef, lean chicken, fish, eggs, milk, cottage cheese, yogurt, cheeses, beans, peas, nuts and seeds. If you are vegetarian, there are plenty of protein food sources for you.
Include protein in every meal....it helps you stay fuller for a longer period of time (it digests more slowly) which will help you eat less...this is important to help you achieve fat loss and weight loss goals.
I've never done the protein drink thing but there are those who swear by it. I know one thing for sure---whole, natural foods work best for your body and you will save alot of money by not buying supplement drinks.....BESIDES, FOOD TASTES BETTER AND ONE REASON I EAT IS TO ENJOY THE TASTE!
Your body needs a steady supply of protein to repair and build muscle tissue, especially after a tough weight training workout...so, how much daily protein do you need? Here's a good guide to follow:
Daily protein needs should be calculated according to body weight (not by percent of calories). Daily protein targets (grams per pound of body weight) are:
Sedentary adult, 0.4
Recreational exerciser, adult 0.5-0.75
Competitive athlete, adult 0.6-0.9
Growing teenage athlete 0.8-0.9
Adult building muscle mass 0.7-0.9
Maximum usable amount by adults 0.9 (your body will excrete excess protein)
For example, if you weigh 190 pounds and want a high protein intake (0.9 gms/lb), you'll need 171 grams of protein. Protein should be eaten at least every 3-4 hours to insure adequate supply during the day. Your night meal should be comprised of slowly digesting protein (such as lean meats) that will give a constant release of amino acids into your system overnight.
Of course, hydration is also very important for your muscles. Drink daily about a half an ounce of water for every pound of body weight (180 pound person would drink 90 ounces).
EAT your protein!
Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
Thursday, March 12, 2009
Work Off Frustration With Interval Cardio
Interval cardio worked for me last night after a frustrating day dealing with computer geeks....try 11 hours of computer problems that amounted to not much...
After that, I had a decision to make at about 10 p.m. Go workout and feel better or go lay on the couch (watching Sports Center) and still feel frustated, mad and stressed out....there are different ways to work off stress and frustration :)
And the winner is: 20 minutes of interval sprint cardio and I was flying.....it always works and I felt better last night and I feel great today!
Moral to the story? There will always be a reason NOT TO WORKOUT....JUST WORKOUT ON MOST DAYS AND YOU'LL FEEL BETTER AND BE HEALTHIER!
No computer problems today! Have a great workout!
Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
After that, I had a decision to make at about 10 p.m. Go workout and feel better or go lay on the couch (watching Sports Center) and still feel frustated, mad and stressed out....there are different ways to work off stress and frustration :)
And the winner is: 20 minutes of interval sprint cardio and I was flying.....it always works and I felt better last night and I feel great today!
Moral to the story? There will always be a reason NOT TO WORKOUT....JUST WORKOUT ON MOST DAYS AND YOU'LL FEEL BETTER AND BE HEALTHIER!
No computer problems today! Have a great workout!
Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
Wednesday, March 11, 2009
Build Muscle, Burn Fat And Get Lean, 2
If you want to build muscle, burn fat and get lean then feed your muscles before your weight training workout......you will need energy for your workout and you want to continually provide nutrients to build muscle on your body.....
Pre-workout nutrition should mainly include carbohydrates and proteins. If you haven't eaten properly, a protein shake will work in a pinch.....
Your body depends heavily on fuel from carbohydrates (glycogen) for energy during an intense weight training workout. Eating fruits, vegetables, smoothies, etc. 1-2 hours before a workout will build up your glycogen stores. I ALWAYS PREFER TO GET MY NUTRITION FROM FOOD...BESIDES, SUPPLEMENTS AND DRINKS ARE EXPENSIVE AND MANY OF THEM DON'T WORK!
If you are a protein shake type of person, research has shown the effectiveness of pre-workout protein drinks (such as whey and casein). These drinks will make enough amino acids available to take advantage of the increased blood flow to your working muscles. Also, your muscles get 2 times as much benefit from a pre-workout protein drink compared to having just a post-workout protein drink.
.....stay tuned for more this week about building muscle and getting lean!
Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
Pre-workout nutrition should mainly include carbohydrates and proteins. If you haven't eaten properly, a protein shake will work in a pinch.....
Your body depends heavily on fuel from carbohydrates (glycogen) for energy during an intense weight training workout. Eating fruits, vegetables, smoothies, etc. 1-2 hours before a workout will build up your glycogen stores. I ALWAYS PREFER TO GET MY NUTRITION FROM FOOD...BESIDES, SUPPLEMENTS AND DRINKS ARE EXPENSIVE AND MANY OF THEM DON'T WORK!
If you are a protein shake type of person, research has shown the effectiveness of pre-workout protein drinks (such as whey and casein). These drinks will make enough amino acids available to take advantage of the increased blood flow to your working muscles. Also, your muscles get 2 times as much benefit from a pre-workout protein drink compared to having just a post-workout protein drink.
.....stay tuned for more this week about building muscle and getting lean!
Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
Tuesday, March 10, 2009
Build Muscle, Burn Fat And Get Lean
Build muscle, burn fat and get lean by getting the nutrition you need mainly from food....I will talk about protein later this week....don't depend on supplements to build muscle and you will save alot of money!
Of course, you need to do weight training consistently to build muscle (3 days a week)....and, you need to feed your muscles for them to recover and grow bigger....as I said in yesterday's post, you need to eat enough!
You won't build muscle and gain weight if you don't create a caloric surplus (eat more calories than you burn)....The extra calories will be used by your body to repair muscle tissue that is damaged during heavy weight training workouts, and to build new muscle....and you will burn fat at the same time.
The amount of calories you need each day is based on your basal metabolic rate (BMR). Your BMR is the number of calories you'd burn if you did nothing all day (or the amount of calories your body needs to maintain itself).
The starting point for determining your daily caloric needs starts with your BMR. It is critical for you to know your BMR if you are attempting to build muscle and gain weight. If you maintain a caloric surplus (eating more calories than you burn), you will build muscle and gain weight. For example, my BMR is about 2000 calories, so I would need to eat at least 3000-3500 daily calories to build muscle. My level of activity for a given day would determine how much I should eat.
Don't eat just anything. You don't want to end up with layers of fat covering your muscles! Eat protein with every meal for sure (more on protein later this week).
Severely limit these types of foods: sodas, sugary fruit juice drinks, candy, cookies, donuts, fried meats and fried foods, fast foods, ketchup, mayonnaise
Add these type of foods: whole grain breads, whole grain cereals, oatmeal, almonds, nuts, low-fat dairy products, low-fat yogurt, fruits, veggies, unsweetened tea, water, lean meats (baked, broiled or grilled), olive oil, cinnamon, mustard. You get the idea!
.....more this week about building muscle and getting lean!
Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
Of course, you need to do weight training consistently to build muscle (3 days a week)....and, you need to feed your muscles for them to recover and grow bigger....as I said in yesterday's post, you need to eat enough!
You won't build muscle and gain weight if you don't create a caloric surplus (eat more calories than you burn)....The extra calories will be used by your body to repair muscle tissue that is damaged during heavy weight training workouts, and to build new muscle....and you will burn fat at the same time.
The amount of calories you need each day is based on your basal metabolic rate (BMR). Your BMR is the number of calories you'd burn if you did nothing all day (or the amount of calories your body needs to maintain itself).
The starting point for determining your daily caloric needs starts with your BMR. It is critical for you to know your BMR if you are attempting to build muscle and gain weight. If you maintain a caloric surplus (eating more calories than you burn), you will build muscle and gain weight. For example, my BMR is about 2000 calories, so I would need to eat at least 3000-3500 daily calories to build muscle. My level of activity for a given day would determine how much I should eat.
Don't eat just anything. You don't want to end up with layers of fat covering your muscles! Eat protein with every meal for sure (more on protein later this week).
Severely limit these types of foods: sodas, sugary fruit juice drinks, candy, cookies, donuts, fried meats and fried foods, fast foods, ketchup, mayonnaise
Add these type of foods: whole grain breads, whole grain cereals, oatmeal, almonds, nuts, low-fat dairy products, low-fat yogurt, fruits, veggies, unsweetened tea, water, lean meats (baked, broiled or grilled), olive oil, cinnamon, mustard. You get the idea!
.....more this week about building muscle and getting lean!
Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
Monday, March 9, 2009
Wanna Build Muscle? You Gotta Eat Enough!
To build muscle, you need to eat enough! That might sound simple but listen to this.....I have a friend who runs half marathons, marathons, 10Ks and the like....her body doesn't look healthy (I'll talk about runners more this week) mainly because she doesn't eat enough to support her running habit....
Its good to exercise hard and burn fat but you need to build muscle too! (to speed metabolism among other things)
And, you want healthy weight loss right? I'm guessing that you want to look your best too! You gotta eat enough to do that! That means eating every 3-4 hours and not skipping your post-workout meal.
Your post-workout meal is important to help your body recover from intense exercise (especially weight training). You don't have to eat immediately after your workout (if you want to eat immediately after a workout, YOU DIDN'T WORKOUT VERY HARD)! There is a 45 minute to 1 hour "window of opportunity" where replenishing your body's fuel (carbs, protein, fats) will optimize your tissue's repair and growth. If you miss this "window of opportunity" it is gone forever. A carb/protein shake or milk will work well here.
I'll talk more this week about eating enough and eating the right foods to build muscle while you burn fat...
Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
Its good to exercise hard and burn fat but you need to build muscle too! (to speed metabolism among other things)
And, you want healthy weight loss right? I'm guessing that you want to look your best too! You gotta eat enough to do that! That means eating every 3-4 hours and not skipping your post-workout meal.
Your post-workout meal is important to help your body recover from intense exercise (especially weight training). You don't have to eat immediately after your workout (if you want to eat immediately after a workout, YOU DIDN'T WORKOUT VERY HARD)! There is a 45 minute to 1 hour "window of opportunity" where replenishing your body's fuel (carbs, protein, fats) will optimize your tissue's repair and growth. If you miss this "window of opportunity" it is gone forever. A carb/protein shake or milk will work well here.
I'll talk more this week about eating enough and eating the right foods to build muscle while you burn fat...
Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
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