Tag: Running

A 5’2″ 19 year old female weighing 100 pounds (which is WAY too small anyways but this is the example given)… needs 1,200 calories to just sit around all day and do nothing. This is how it’s broken down (scientifically)

-The heart needs 12% of the calories (144 cals)
-The kidney needs 12% of the calories (144 cals)
-The Liver needs 23% of the calories (276 cals)
-The brain needs 23% of the calories (276 cals)
-The skeletal muscle needs 30% of the calories (360 cals)

You should also think about calorie cycling. You see the human body adapts to our environment and to our lifestyle. So if you eat the same caloric intake each and every day, the body adapts. So you need to stay one step ahead of the body. On a cardio day, decrease your calories by 200, and the next day increase it by 200. Do this a couple of times per week, and hopefully you will avoid the dreaded plateau. Besides you are moving away from needing to focus on fat loss, now you should focus on keeping the muscle mass and growing it. At 5’5 and 17% body fat, your “weight” includes alot of lean muscle. So your BMI may not be accurate.

Muscle is called “active tissue” because it requires a lot of energy to maintain itself. In fact, every pound of new muscle you add to your body will burn about 60 calories per day. That can really add up. Look at the chart below:

The Fat Burning Effect of Muscle

Pounds of New Muscle	Pounds of fat burned per month	Pounds of fat burned per year
1	0.5	6
3	1.5	19
5	2.6	31
10	5.1	62
12	6.2	74
15	7.7	93
20	10.3	123

By adding just 10 pounds of muscle to your body, it will burn off 62 pounds of fat over the next year! And it will keep burning those extra calories year after year. That means that when you’ve lost the fat, you can eat a lot more and not gain back the fat. Also, with less fat and more muscle, your body will have the lean, toned, fit look that every man aspires to.

So by combining aerobics with strength training, you can transform your body in the shortest possible time, and keep it lean and muscular year round without starving yourself on a low-calorie diet.

The best cardio exercise is simply the one you will do day in and day out consistently. Choose one which you enjoy doing and don’t be afraid to mix the exercises up. Interval cardio work consists of moving from one exercise to another in set time intervals. For example, you could do the elliptical trainer for 15 minutes, then switch to the stationary bike for another 15 minutes and finish off on the treadmill for the last 15 minutes. Interval training is a great way to keep everything fresh!

There are two schools of though when it comes to cardio training. The “slow & steady” group and the “high intensity” group. These two groups breakdown like this:

Slow & Steady Cardio

* Long duration (45min – 1 hour)
* Low intensity
* Burn fat and not carbs
* Preserve joints

High Intensity Cardio

* Short duration (20min – 30min)
* High intensity (interval training)
* Burn tons of calories & rev up your metabolism throughout the day
* Treat cardio like weights – explosive movements (sprinting, etc)

Our advice is to try both for at least 6 weeks and make sure to monitor your progress with a journal and take weekly photos of yourself to see if you’re truly losing body fat.

Which Cardio Exercise Burns the Most Calories?
Below are the top 10 cardio exercises which burn the most calories in 30 minutes.

1. Step Aerobics – one of the most favorite cardio exercises preferred by women. Step Aerobics mainly target your legs, hips and glutes, and can burn approx. 400 calories in 30 minutes.

2. Bicycling – stationary or outdoors is a great cardio exercises, depending on resistance and speed can but 250 to 500 calories in 30 minutes.

3. Swimming – like cross-country skiing is an excellent cardio exercises as it is a full body exercises. Swimming is a great cross-training for other cardio activities. Doing the breast stroke can burn approx. 400 calories in 30 minutes.

4. Racquetball – side to side sprinting makes racquetball and excellent cardio exercises. A 145-lb person burns over 400 calories in 30 minutes.

5. Rock Climbing – is not only a cardio exercises, but also uses arm and leg strength and power. Rock Climbing can burn up to 380 calories in 30 minutes.

6. Cross-Country Skiing – whether on a machine or outdoors on snow, is an incredible cardio exercises as it involves both upper and lower body. A 145 lb person can burn approx 330 calories in 30 minutes.

7. Running – Running is an excellent cardio exercises because all you need is a pair of quality running shoes. Running burns serious calories. A 145 LB person can easily burn 300 calories in 30 minutes.

8. Elliptical Trainer – is an excellent cardio exercises and a great way to build endurance. A 145 LB person can burn about 300 calories in 30 minutes.

9. Rowing – is both a cardio exercises as well as giving your arms an incredible workout. 145 LB person can burn about 300 calories in 30 minutes.

10. Walking – Brisk walking is a less strenuous form of cardio exercises. Walking can burn up to 180 calories in 30 minutes. Sprinting, adding hills or an incline can increase amount of calories burned.

For the real high intensity cardio people out there who love the H.I.I.T training (High Intensity Interval Training), below are the top three cardio exercise which will provide amazing results!

1. Jumping Rope – This is one of the simplest, yet most effective exercises one can do. In just 15 to 20 minutes, jumping rope will give you an unparalleled total body workout. Jumping rope is ideal for cardiovascular endurance and enhances performance in virtually any sport – tennis, basketball, football, skiing, volleyball and more. You can be visiting San Diego kickboxing gyms, if that is what makes you fit and happy. This simple exercise is also great for eye-hand coordination, lateral movement, foot and hand speed and agility.

2. Sprinting – Sprinting not only burns HUGE amounts of calories while sprinting, it also keeps your metabolism flying for days after. Sprinting combined with running / jogging can bring amazing results

3. Spinning – These high-intensity workouts to music simulate a challenging bike ride, complete with hills, valleys and varying speeds, all dictated by the group instructor.

Taken from http://abcnews.go.com/Health/2020/story?id=512095&page=1

Myth : Eating Late at Night Makes You Fat

Four out of 10 Americans work evenings, nights or on shifts, and that means a lot of us are eating later. But won’t eating late-night meals pack on extra pounds because we can’t burn off the calories when we sleep?

“That is a myth,” said dietitian Erica Blacksburg. “Eating late at night won’t make you fat unless you go over your calorie load for that day.”

But beware. People can gain weight eating late at night depending on what they eat. “A lot of people save their treats for the end of the day,” said Blacksburg. “They feel like they deserve something special … They’ll have ice cream, they’ll have chips.”

Myth : Muscle Turns to Fat When You Don’t Exercise

For those who spend three or four days a week sweating through cardio and strength training, what happens to the muscle when you stop working out? Does it turn to fat?

Fitness guru Donna Richardson Joyner explained this can’t happen. “Muscle is muscle, fat is fat. And you can’t turn one into the other,” she said.

It’s a source of confusion for many, but there’s no comparison deep inside the body. Dr. Walter Thompson, a professor of exercise science at Georgia State University, said muscle is much denser then fat and is more compact.

He said that when you stop working out the muscle becomes a bit flabby and “non-functional,” but does not turn into fat.

And if you’re hoping for the opposite — sorry — exercise does not transform fat into muscle.

“You have to get rid of fat by doing cardio, said Lara Szymanski at The Sports Club/ LA. “You have to build lean muscle. And that’s what you do by strength training.”

Myth : Diet and Exercise Are All You Need to Lose Weight

Need to lose a little weight? If you think counting calories and exercising are all it takes to melt those pounds, you could be mistaken. You might be missing out on another key weight-loss component — sleep.

“Americans sleep the least of modern countries. And they also, as you know, are the most overweight and obese,” said Dr. Eve Van Cauter, a sleep researcher at the University of Chicago. “Perhaps it is worth thinking about the possibility that we don’t sleep enough and therefore our appetites are disregulated.”

She and Dr. Esra Tasali, another University of Chicago sleep researcher, tested sleep-deprived individuals and found that getting as little as one hour less sleep than is needed can create a hormonal imbalance. Analysis of the sleep-deprived subjects’ blood showed lower levels of the hormone leptin, which tells us we’re full, and higher levels of the hormone ghrelin, which tells us we’re hungry.

“I think sleep should be included in any intervention for weight loss,” said Van Cauter.

I Happen to know the first one is a myth, I eat more at night time myself so reserve my calories for then so I dont feel all deprived. I still however do eat plenty of breaky and other food also 🙂