Your body gets the energy it needs from a chemical called ATP. (Adenosine triphosphate) ATP is derived from a complex carbohydrate called glycogen. It is important that your body has enough glycogen stored for a successful workout. Having enough glycogen in your system will ensure that you have the energy needed to delay the onset of fatigue and have a more efficient workout. You want to finish your pre-workout meal roughly 45 minutes to two hours before you exercise. Consume a post-workout meal within 1-1.5 hours after a workout. If you can consume something immediately like a protein shake, an apple, or a protein bar, in order to restore depleted glycogen stores.
Best foods to have:
Pre-workout:
A protein and moderate carbohydrate combo (i.e: eggs and 1 slice of wheat toast.)
Post-workout:
Again, a protein/carb combo works well. You can also have a protein bar or shake, or a piece of fruit to quickly restore glycogen so you have it available for your next workout.
Remember to eat well to get the best results both before and after your workout.
We’ve all heard the expression, “too much of a good thing,” right? That said there are still people that insist on doing an hour of cardio on the treadmill in the morning, a noon group fitness class, and running four miles before bed time, all in the same day, in an effort to lose weight. Not only could such a regimen potentially cause injury, it will make you lose motivation and burn out. The other extreme is the weekend warrior, who runs to the point of loosing their lunch, and then calls it good until the following week. The key is to strike a balance and have a plan to be able to achieve perfect health.
To effectively lose weight, it is not the frequency in which you workout, but the intensity that will help you achieve your goals. By following these steps, you will be able to make your workouts safe and effective.
Step 1: Know Your Target Zone
The best way to know your target zone is with a heart rate monitor. If you don’t have a heart rate monitor, you can assure that you are within your target zone using perceived exertion. Perceived exertion is based on “how you feel” during the exercise. A great way to tell that you are working to the right intensity is to try to talk. If you can recite the preamble to the declaration, you are not quite working hard enough. On the other hand, if you can only say half a word before gasping for your next breath, you are working too hard. You want to be able to comfortably say your name and then inhale.
Your workout is the most effective when you are in an aerobic working zone. When you are working aerobically, your muscles are getting the oxygen they need to sustain the movement longer. When you are working at an extreme intensity, you are dipping into your anaerobic threshold, which means you are
working “without breath” and your body isn’t going to be able to sustain that movement for long periods of time. (You can increase your anaerobic threshold by moving into periods where you work at a higher intensity for short periods of time.)
Step 2: Know the “Right” Frequency
To lose weight, you want to do the right number of workouts at the right frequency. Start with two - four cardio workouts in a week, and be sure to get strength and flexibility training in there to be "over-all healthy." Make exercise fun for you, and develop a program that you can adhere to without risking burn out.
Step 3: Know the Right Duration
Your body doesn’t even consider burning fat until you have done 20 minutes of work. If your goal is to lose
weight, you should build up to at least 30 minutes of work at a steady pace. Once you can comfortably do 30 minutes, start to increase the duration of your workout. Once you can effectively reach your target zone, while working at the correct duration and frequency, you will well be on your way to a fitter, healthier you!
Hey team, my results are in. Below are my before and after body stats
6 week challange start
End Results 9/29
Push-ups in one minute: 30 on toes
Crunches in one minute: 58
Time for one-mile run: 11:43
Current body measurements:
Chest- 36 inches
Biceps- 9 inches
True Waist- 32.5 inches
Belly Button circumference- 34.5 inches
Booty and Hips- 42 inches
Right Thigh- 24.5 inches
Calf- 16 inches
Current Body fat percentage, judged by 7-point skin-fold test:
22.326%
45 push ups on toes
75 crunches
Mile run- 9:02 minutes
Current Measurements
Chest- 35 inches
Biceps-11 inches
True Waist- 31 inches
Belly Button- 34 inches
Booty and Hips- 41
Right Thigh- 23
Calf- 15 ½
Ending Body Fat:
19.45
I was suprised by the results in a way, because I honestly wasn't consistent in my exercise pattern, nor was my diet very stellar. When I started, I also intended to use my KJ's every day, but my schedule did not allow for that.
What I learned
1) In order to change your body you need to change what you are doing
I did make a few changes in regards to exercising...I started, but I still didn't have a regualr set routine. This time around, I'm hoping my family doesn't get sick again, which completely threw me off my groove, and that I can better balance working out and school, so that I can exercise more reguarly.
2) Prioritize
I am balancing 6 children, home duties, and full time school. Yikes! While attempting that fiasco, fitting in exercise can be rough. When you get serious about wanting to change your health, you need to make that a number one goal. In my case, I am pretty much wanting to maintain. However, I would love to build more upper body strength, and I really didn't achieve that goal, because I lifted weights very seldom. To be at your optimum health you must decide to put that goal high on your list, and set easy, obtainable goals, so that you can be successful.
3)Eat Right
My eating habits didn't change much. In my opinion, exercise is the most important, and beneficial, health choice a person can make; however, make sure you are making healthy choices, at least 80% of the time. (You need to enjoy an Out Back steak and icecream once in a while- in moderation.
For the future, I plan to start another six week check point from right now. I will again, keep you posted on my progress.
I love the scene in The Princess Bride, where they are about to storm the castle, and they discuss their available assets. This wonderful scene popped into my mind at 6am when I was working out in a nearby parking lot. My son was at a morning institute class, and as not to waste the time that I was reluctantly away from my pillow, I made sure I did my Kangoo Jumps workout, and bounded through my neighborhood. I came across an empty parking lot and thought I would utilize the fabulous assets that empty parking lots offer, using the painted lines for hurdle jumps.
My example demonstrates yet again that you don’t have to have all of the fancy-schmancy, state of the art, workout equipment available in order to break a sweat. When you utilize your assets you will find that you can look and feel great, all while challenging your brain to come up with new ideas in the process.
Happy Boundin'!
Bounding Chick
Daily Workout:
Cardio:
Running with my KJ’s, 30 minutes
Strength:
“10’s” with dumbbells (Check “Weekly workout” next week for details
Core work for 20 minutes
Stretching for 10 minutes
Sensible Menu Option:
Breakfast:
1 whole egg and 2 egg whites omelet with peppers, olives, 1 ounce mozzarella cheese, tomatoes, mushrooms, and fresh garlic, two slices of whole wheat toast and a touch of jam.
Snack:
1 Cup 1% cottage cheese, strawberries (or other fruit)
Lunch:
1 Whole, fresh, sweet potato with cinnamon sprinkled on, Glass of 1% or skim milk.
Snack:
Medium Apple, handful of almonds
Dinner:
6 oz of salmon, seasoned with dill and olive oil, 1 cup of whole grain rice pilaf, 1 cup broccoli, 1 glass milk
I always have great intentions. When I got my fabulous Kangoo Jumps, I had every intention of posting a workout and diet plan every day, and working out every day. However, as many of you know I am a full time student with a parcel of many rug rats, so my good intentions flew out the window at the start of my semester.
My focus topic today is how to continue to get workouts in, even when you have myriads of responsibilities on your plate.
One of my tricks is to do Pilate’s movements whilst reading. The old adage of “killing two birds with one stone” really comes in handy. I improve myself mentally via pleasure reading, or doing school reading while I do various workouts to help me improve physically. Good workouts to do while reading are hovers and planks, Pilates leg stretches and circles, abdominal cycles, and leg work with a Pilates circle between my thighs doing gluteal lifts and inner thigh presses. A stability ball is also a fabulous tool to use while reading. You can again perform gluteal lifts, hamstring curls, and other exercises. Be creative and you will find that you can get at least part of your workout accomplished, even while you are engaged with another task from your To-Do list.
Another example of being multitask oriented for fitness is the other day when my son called me at 6am to say he forgot his back-pack. Now, I could have driven it over to him, but I knew it would be an awesome opportunity to squeeze in a morning workout. I donned his school supplies on my back, strapped on my KJ’s, and jogged about 5 miles round trip. When the weather is nice, try to incorporate the little errands you can into your workout by walking, jogging, running, biking or bounding your way there.
Stay tuned for more “quick workout” tips.
Happy Boundin!”
Bounding Chick
Since my plans of daily posting my meals have gone awry, I will instead post sensible eating ideas and menus with each post.
Sensible Eating Menu 1
Breakfast:
Oatmeal with ¼ cup fresh or frozen blueberries, cooked with 6-8 oz of skim or 1% milk.
Snack:
1 serving of your favorite low fat yogurt
Lunch:
Sandwich: 2 slices whole wheat bread, 1 slice partly skim mozzarella cheese, slices of avocado, slices of tomato, slice of onion, several lettuce leaves, put a thin layer of ranch dressing or the like on your bread. Toast your sandwich in a toaster oven, conventional oven, or on a griddle. Serve with ½ cup of baby carrots.
Snack:
Apple and ¼ cup serving of roasted almonds
Dinner:
Stir-fry: Brown rice, grilled chicken breast, sliced onions, freshly diced garlic, and 1 cup of either Tuscan style frozen vegetables of Asian style frozen vegetables. Have a glass of milk to drink.
The above menu is perfect because you have met all of your daily nutrient requirements.
wanting to change your health, you need to make that a number one goal. In my case, I am pretty much wanting to maintain. However, I would love to build more upper body strength, and I really didn't achieve that goal, because I lifted weights very seldom. To be at your optimum health you must decide to put that goal high on your list, and set easy, obtainable goals, so that you can be successful..jpg)
I love the scene in The Princess Bride, where they are about to storm the castle, and they discuss their available assets. This wonderful scene popped into my mind at 6am when I was working out in a nearby parking lot. My son was at a morning institute class, and as not to waste the time that I was reluctantly away from my pillow, I made sure I did my Kangoo Jumps workout, and bounded through my neighborhood. I came across an empty parking lot and thought I would utilize the fabulous assets that empty parking lots offer, using the painted lines for hurdle jumps.
I always have great intentions. When I got my fabulous Kangoo Jumps, I had every intention of posting a workout and diet plan every day, and working out every day. However, as many of you know I am a full time student with a parcel of many rug rats, so my good intentions flew out the window at the start of my semester.