Archive for February, 2008

Burn more calories with hi/low intensity cardio sessions

Thursday, February 21st, 2008

Are you getting bored with your steady paced cardio sessions? Incorporate interval training into your cardio workouts. Choose a cardio exercise, e.g., treadmill, elliptical, bicycle, or even walking. Start off with a 3-5 minute warm-up…then start your hi/low intensity intervals. One minute at a fast pace (approximately 80-90% of maximum effort), and one minute at a slower pace (approximately 60-70%). Continue these hi/low intensity intervals for approximately 20 minutes. Not only will you burn more calories with these high intensity interval sessions, but you will also increase your cardiovascular strength.

If you’re just starting a cardio program…start off slow and listen to your body. If the high intensity durations are too difficult, decrease the intensity, duration, or both.

A “SWEET” alternative to those sugar cravings

Wednesday, February 13th, 2008

You started a new diet plan. You’re motivated…excited about losing weight and feeling great, and then that sweet tooth kicks in. What do you do?

1. Eat small frequent meals throughout the day. This will help to sustain your body’s blood sugar (glucose) level; one of the causes for sugar cravings is low glucose levels.

2. Eat a protein source with each meal/snack. The protein will help slow the release of carbohydrates into the bloodstream…controlling blood sugar levels.

3. When choosing your carbohydrates, go with low glycemic ones, e.g., spinach, green beans, asparagus, yams, oranges, apples, and peaches. (You can find more low glycemic choices at www.glycemicindex.com)

Here are a couple of “sweet” alternatives that will keep you faithful to your diet.

– Frozen fruit snacks – Choose low-glycemic fruits, e.g., grapes, cherries, and strawberries. Freeze them in those small Ziplock snack bags.

– Cottage cheese with berries – Mix your strawberries, rasberries, or blueberries with your low fat gottage cheese.

Get the most out of your workouts

Sunday, February 3rd, 2008

Turn your workouts into a muscle building, fat burning, heart conditioning workout. Combine your resistance training exercises (e.g., chest presses, lat rows, bicep curls, etc.) with active rest exercises (e.g., crunches, jumping jacks, push-ups, etc.). For example, perform a set of 10-12 reps with dumbbell incline presses, and without a rest break drop to the floor and do a set of push-ups or crunches…to failure (until you can’t do another rep). Take 30 seconds to catch your breath or get some water, then do it again. Do this for three sets and then change up the exercises. Each workout should take you approximately 30 minutes.