GETTING THE MOST OUT OF YOU CARDIO

BURN MORE FAT IN THE SAME AMOUNT OF TIME

Good Afternoon Fitness Family,

How is everyone today? Planning or already completed your workout today? I hope so and I am back today to provide a tip on how to intensify your workout and increase the amount of fat that is burned in the same amount of time. Impossible you say or are you curious as to how. If you said impossible I am hear to inform you of a few tricks that will definitely help you move to closer towards of your fitness goals.

Remember when you were a child and your parents told you to stop turning the air conditioner on and off. Do you know why they insisted to either leave it on or leave it off. Well you probably know by now since I imagine most who will read this are paying an electric bill and after the heat this summer. Starting something that relies on fuel for it's energy burns extra energy to get it started and it burns less fuel once it is running. Think about your car. Do you have cruise control? if you used it for any distance you know that you burned less gas. Why, well because your are not accelerating and slowing and accelerating again. Well your body burns fuel. Hopefully good fuel but that discussion comes later as we continue to cover some of the basics. Your body also works the same as any other machine, when it comes to the utilization of energy, as you accelerate it increases the amount of fuel required to function properly.

Another barrier to overcome is a primary and primitive survival mechanism all creatures have and that is the fight or flight response evolution provided as a reaction to danger. In order to do this the body stores glucose (sugar) in our muscles to ensure there is a ample amount of energy to allow us to either move away from the danger or overcome the danger, fight or flight. This sugar is ample and last up to approximately 20-30 minutes during the beginning of a moderate to intense workout. So during your first 20 minutes (intense), you will only burn this glucose and the fat remains hiding beneath your skin.

The third barrier to your fat loss is another remarkable feature called muscle memory which I spoke briefly about in an earlier blog. This allows our body to remember acts that we have not performed in years if we have done it repeatedly over time in our past. So even though you may not have ridden a bike in 20 years your body does not forget how to do it and although the first few steps you may falter, it will not be long before you are up and away. Remarkably even though I have not played basketball for about 15 years, I am still able to make foul shots consistently. In fact better I am better at it know than when I had to do it under the pressure of a game. Yes you may increase the intensity or the amount of time or frequency but how far can you go before the body begins to break down. If you are my age, 54, you will need to find another way and I am here to provide you with some tips.

So let's look at the first barrier and turn off the cruise control when we workout. I am always amazed at how long some folks are on the cardio machines because I get bored and really struggle to stay on for more the 20 to 30 minutes. It just feels like such a grind and I want to get to that weight. So here is something you may want to try out for a while. Instead of going on cruise control I want you to start and stop your cardio routine every ten minutes or so. In between, you may keep your heart moving although not as rapidly as when running or using the elliptical equipment but faster than at rest. This may be a good opportunity to add in some additional core elements to your routine or you may want to get a few sets of weight resistance during the ten minute break. Once the ten minute cardio break is done, you are going to accelerate and burn some more fuel. Stop again after the next ten minutes do something to keep the heart rate from going back to complete rest. This is not the time for texting, phone calls or extended conversations. You do not want to disrupt someone else's workout or lose track of time and not be able to complete yours. Stay focused and intense.

I find it interesting when I come to the gym and I see so many people on the cardio machines as soon as I get there. See I arrive at 5 a.m. when it opens on most days. So if you are on there at that time you have an opportunity to increase the intensity of your cardio by getting off the machines, now. Don't wait get off and go do your weight resistance or your core exercises or whatever else you do as part of your routine. Do that for 20 minutes at least to burn off the sugar and increase the amount of fat you are burning during the cardio routine. So for instance, a person who normally does say 30 minutes on the treadmill, at the beginning, of the workout will burn sugar for 20 minutes and fat for 10. Reverse the order and do the cardio after the other parts of your routine and do the math. Instead of burning fat for 10 minutes you will now be burning fat for 30 minutes. You now have tripled the amount of fat you will burn without extending the workout.

Now let's address the muscle memory issue. You may be thinking right now that if I start and stop or if I change the order of my routine that is enough. Well it is a good start but if you do not vary your workout muscle memory will kick in and you will plateau. Once you plateau, stick with the theory but vary the intervals or frequency or the apparatus you use and you will begin to make gains again. Plateaus are normally. They just demonstrate that you have been given a remarkable body. No matter how remarkable it still takes care and conscious deliberate activity to care for it well. If you do any one of these things I have recommended here today you will see more results from your workouts. Do all 3 things and the results will keep coming and plateauing will no longer be a difficult thing to overcome. You will see results and you will see them soon.

Two cautions I need to give:

1. If you have not done much or no cardiovascular training at all start slow with shorter intervals at the beginning and build a little at a time. Whether they are 1 minute or 10 to 15 minute intervals you will increase the amount of fat you burn and results you and other see.
2. All things take time and hard work. Give it a few weeks as anyone who does this seriously knows their are no magic bullets that will just peel back the years. These changes will help but they will not overcome poor eating or a lack of consistent regular workouts.

I hope each of you have increased success. Incorporate these tips in to your routine and you will be happy with the results. If you have any questions or comments please contact me on this site and I will respond to all. Also let me know how it works for you. Have a great day and an intense fat burning, muscle building workout.

AND REMEMBER, CHIT CHAT WON'T BURN FAT!!!!

Children need to be FITT

One Major Health Risk of Youth Obesity

One of the primary reasons received in truancy courts around the country is asthma and it is impacting the African American community in disparate proportions. As a community I have noticed the uptick over the last twenty years of overweight and obese school age children and a lack of activity at playgrounds and recreation centers. Even when I see them there rarely are they actively participating as most are on the sidelines playing with their cell phones. This is much different than may experience growing up. The playground was filled with kids, basketballs bouncing, girls chanting their jump rope cadences, crack of the baseball bat and even a fight or two. (without any subsequent gunfire). Interestingly enough we were FIT and in shape. We were healthy.

I can only remember one of my friends having asthma and although we must also consider the environmental factors, we can not lay it all on that. Our kids are over weight and need to move more, eat better food, and participate in organized activities that will improve their health. Below is just one of the risk of allowing and supporting bad eating habits combined with a lack of activity. It is a deadly combination for anyone but particularly for children as this is the time for them to build muscle and bone via exercise and activity. It is also the time for them to form good habits that lead to a healthy lifestyle. Get them up and get them moving and combat the influence of McDonald's, Microsoft and MTV.

Chit Chat Won't Burn Fat and neither will texting.

Obesity and Asthma: Determining the True Link

The idea that obesity and asthma may be linked is a fairly new one, so there isn't a whole lot of data to go on, explains Beth A. Miller, MD, associate professor at the University of Kentucky College of Medicine and director of the UK HealthCare Asthma, Allergy and Sinus Clinic in Lexington.

The association between the two conditions can be striking — several studies have shown that obese children and teenagers were twice as likely to have asthma as children at a healthier body weight. Another study of more than 1,000 people found that obese adults with asthma are almost five times more likely than non-obese asthmatics to be hospitalized due to asthma.

"There are studies that suggest that physiologically, obesity can cause asthma," says Dr. Miller. "We think it's because in obese people their lungs are under-expanded, therefore they take smaller breaths ... [making] their lung airways … more narrow" and prone to irritation.

It has been long recognized that airway swelling and inflammation help to trigger asthma attacks. Obesity, as defined by a body mass index (BMI) of 30 or higher, and asthma are also thought to be linked by inflammation.

Researchers have "found that [obese] asthmatics ... have more chronic low-grade systemic inflammation," says Miller, meaning that they suffer from inflammation that affects the whole body. "Asthma is a chronic inflammatory disease. Because obese patients have this inflammation … obese patients [may be] more likely to be asthmatic."

The Impact of Obesity on Asthma

Based on this initial research, it appears there is a link between obesity and asthma — one that can be supported by what experts already know about each individual disease. So what does this mean for you and your health?

Obesity can worsen asthma symptoms and make them more difficult manage. Simply being obese may put you at increased risk of developing asthma.

In addition to being hospitalized more frequently due to their asthma, obese asthmatics have also been found to experience a poorer quality of life than asthmatics that aren't obese.

Asthma, Obesity, and Other Conditions

Miller also points out that it's important not to forget about all the indirect ways that asthma and obesity may be linked.

Obese people, for instance, are also more likely to experience acid reflux, which can both trigger and mimic asthma symptoms, Miller says. Sleep apnea, a condition that leads to difficulty breathing and decreased oxygen levels at night, is also common among obese people, and it is associated with asthma-like symptoms such as wheezing and shortness of breath as well.

Will It Help to Lose Weight?

Weight loss is an important step toward better health for anyone who is overweight or obese, but perhaps even more so for those with asthma. Research shows that obese people with asthma who lose weight may experience an improvement in their asthma symptoms.

Weight loss would certainly be a recommended part of any asthma treatment plan for someone who is obese, particularly if he has poorly controlled asthma requiring frequent hospitalizations, notes Miller. While it’s critical to consider other factors, such as smoking and allergies, that also need to be managed, obesity shouldn't be overlooked in asthma management.

http://www.everydayhealth.com/asthma/obesity-connection.aspx?xid=aol_eh-asthma_3_20120827_&aolcat=AGW&icid=maing-grid7%7Caim%7Cdl7%7Csec1_lnk3%26pLid%3D199491

Getting Help Moving Forward

My true nature and comfort zone is extreme introversion and although many of you who know me from my professional life, either at Philadelphia Department of Human Services or Agora, may think not, I test out that way on Myer's Briggs and every other personality test I take. It is my comfort zone and I really prefer being left alone and leaving other's alone. However, "Life Begins Beyond Your Comfort Zone," and I certainly am living proof of that idiom. Despite my lack of comfort I have stepped out on many platforms beginning in college really, as my Wheeling Jesuit alum may attest to. I certainly did at DHS and Agora (way beyond) and in my personal life as well as a force in each community I have lived, making sure the bad guys know (not think) they will pay dearly for bothering anyone connected to me. Also by, being active in community life as well, at the very base level of he political machine. So it is safe to say I have spent a great portion of my life outside of my comfort zone and it has paid off in experience, knowledge and fun. I have had a ball.

So needless to say stepping out of your comfort zone can be embarrassing and humiliating at times. As a result many do not do it and find themselves living in quiet desperation as their desire to be comfortable is in conflict with their desire to be more than they currently are. It is no different at the gym, if you are to progress you must step out of your comfort zone whatever that is and do new things. Whatever your comfort zone is step away of faith and know that you will be safe. My comfort zone in the gym is two fold, leave me alone since, "Chit Chat Won't Burn Fat" and trusting some one to spot me when I move up to the heavy weight is not my strength. As a result it has slowed my gains to a glacier like pace. Realizing this, was the first step but it was important for me begin actively interacting with other gym members. It was not easy but I did it and the benefits are remarkable as these folks are actively rooting for me each time I add more weight. I am still not comfortable with many stopping to watch but it is what it is. It seems they want to be part of my success and share in it with me. This is not something I ever did before except with a very select crew and it actually feels better. I am making new friends and companions in the gym and enjoying their conversation and sharing of knowledge. Beyond the tremendous gains in strength I am growing in other ways as well.

However this is about training and fitness so lets stay on topic. I have started doing negatives again and the benefits are obvious. Since everyone is not a gym rat and may not know what negatives are I will explain. for those of you that know go do a few and watch the leaps in strength and endurance. Negatives are when you put more weight than your maximum lift on any given motion and as you do the positive part of the motion your partner takes most of the weight until you begin the negative portion and they will let you manage on your own while making sure you are safe. So for the bench press, your partner will help you lift it off the rack and you take it down. As soon as it touches your chest they will pull it off and you take it back down. I do 4-5 reps like this for chest only now once a week but they are helpful on any motion and blasting past your maximum lift. So you may do these when you identify and gain the cooperation of a competent partner, who also has the strength to get the weight up or down whatever the case may be. It provides similar benefits as forced repetitions.(continuing to lift with help once the muscle is already fatigued) It is not recommended that you do these more than once a week or so and it is best to do them once you have plateaued and are no longer making progress.

In addition, to a change in attitude and actively engaging people I also decided to return to a supplement I took when I was at my best. I stopped taking it once my kids began college as it is some what expensive at $80-$90 a pop for 120 pills. My dose is 6 2x's per day so we are talking only 20 doses.I take it 30 minutes before eating as I leave for the gym, so this a protein smoothee and I take it again 30 minutes before I eat lunch. The results in terms of gains in lifting as well as fitness I will let you be the judge as I will include some more recent stats. Please note I have just finished my first bottle and opened the second. The name is NO2 which is a hemodilator which causes your blood vessel's vacant areas to fill with blood and thus allow better absorption and utilization of the nutrients/fuel/food. I will attach a link below that will provide some additional technical information as well as reviews from folks using it.

http://supplementreviews.com/mri/no2-platinum

As a result, my recovery is simpler, faster and easier. My muscles feel pumped all day long and I have gained  5 lbs. with my clothes continuing to become looser around the waist and tighter in the shoulders, arms, neck and chest. There are no unwanted side effects for me and I am experiencing so unknown but wanted side effects as the increased blood flow helps all over, lol.

So my point is step out of your comfort zone, whatever you are doing in whatever aspect of your life, know that it will expand and improve as you get beyond YOU. Get out of your own way and get the help you need to "Become" and keep "becoming". Feel the discomfort and do it anyway as long as it is positive. If you are talking too much stop, if too little start a conversation. Do something different, if not for you than for the rest of us so that you may inspire us to be great as well and we get to know you as something more enhanced and liberated from your fears.

Peace out and remember, "Chit Chat Won't burn Fat".


Results Sampling
           Before NO2 and Negatives            After NO2 and Negatives

flat bench max    bb              315 lbs                                 345 lbs.
incline bench       bb              225                                      275
1 arm  curl         db                 55                                        70
triceps kickback db                60                                        75
leg press                               405                                      675
shoulder press    db              225                                      315

You be the judge! I will respond to all questions and comments. See you in some gym soon.

Our Amateur Fitness Competitor of the Week stands out from the crowd. SIGN UP! Terra Lynn  VITAL STATS Name: Terra Lynn E-mail: skinbella17@hotmail.com Age: 32 Where: Maryland USA Height: 5' 5" Weight: 113 lbs Years Competing :0 Favorite Bodypart: Glutes Strongest Bodyparts: Biceps Favorite Supplements: Body Fortress Mass Gainer How Did You Get Started? Fitness and exercise have always been a part of my life. I was a dancer/cheerleader since I was six years old. Exercise was a daily ritual. I can remember being six years old and going with my mom to the local community center to do aerobics. I would be the only child in the group of thirty year old ladies doing Jane Fonda Aerobics. How fun!! That was the beginning of loving fitness. However, I started lifting seriously within the last 18 months due to the fact that I let myself go and I was starting to develop some health issues. I've worked in the health industry for the last twelve years and I would catch myself educating clients on how to maintain and live a healthy lifestyle but I wasn't following any of my own advice. So I decided it was time to get back into the gym and get healthy. So I did! I work out four times a week, eat healthy, spend time with my family and keep my stress level low! And I couldn't be HAPPIER!  Click To Enlarge. Terra Lynn What Workout Plan Worked Best For You? I train 4 days on 3 days off to recover. I train hard on the days I am in the gym and chill on the others. But even on chill days I still do abs and stretching. Always a must! Day 1: Legs/Abs Stairmaster: 10 minutes Squat or Leg Press: 3 sets of 10 reps Deadlift: 3 sets of 10 reps Walking Lunges: 3 sets of 10 reps per leg Good Mornings: 3 sets of 10 reps Leg Extensions: 3 sets of 10 reps Seated Calf Raises: 3 sets of 10 reps Abductor: 3 sets of 10 reps Adductor: 3 sets of 10 reps Hanging Leg Raises: 3 sets of 25 reps Stretch: 10 minutes