Are you a Cardio Bunny?

You see it every evening at gyms across the country: dozens of people, a majority of them women, lined up on treadmill and ellipticals, going nowhere (literally and figuratively) as they zone out, read a book and/or stay glued to the TVs in front of them. Gym-goers spend countless hours performing steady-state cardio as a means of burning body fat and losing weight. Unfortunately, most of this time is wasted because this kind of low-intensity exercise is far from the most effective way of leaning out.

When most people think of weight loss, they associate it with sweating and believe that running and other forms of steady state cardio are the best way to produce the results they want. However, this may not be intense enough for someone looking to burn significant amounts of body fat. One may think the answer is to run harder for longer, but that may actually be more detrimental. Running not only pounds on your knees, joints, and back, but it can potentially cause the body to go into muscle-burning mode. At that point, your body is not burning the fat you want. Now, some people run for miles on end as a training regimen for their sport. I am not “knocking” runners or associating running as being detrimental to your health. However, if you are in the gym for the purpose of losing weight- running may not be your best option.

The key to torching fat and transforming your body is intensity. Weight training, when performed with sufficient volume, is as effective as anything at increasing metabolism and getting leaner. Using cardio to burn fat is fine, but it needs to be fast-paced and challenging. As a trainer, I recommend high-intensity interval training for cardio sessions.

Intervals are probably the best way to go about burning fat. Whether on a treadmill or in your neighborhood, you want to aim for a sprint of 30-60 seconds followed by a light jog or brisk walk for about 1-2 minutes. This spike in heart rate, then stabilization, then spike again, is what puts the body into a fat-burning/cardiovascular-conditioning mode instead of a muscle-deteriorating one.

TRY IT: For HIIT cardio sessions, follow 2:1 active rest-to-work ratio, making sure each work interval is done with all-out effort, regardless of the activity. It could be anything from sprinting outdoors to riding hard on a stationary bike to doing continuous burpees. Because of the high intensity, HIIT sessions shouldn’t last long, somewhere around 10-30 minutes, depending on your fitness level. Two or three of these workouts a week in addition to regular resistance training and a clean diet will ensure maximum fat burning!

EFFECTS OF EATING TOO MANY CARBS

Bread, pasta, and potatoes– these are a few significant sources of carbohydrates that may play a main role in your every day diet. Despite what some weight-loss industries claim, carbs aren’t an evil food group. They provide essential energy, and healthy options such as oatmeal or fruit, give your body a load of important nutrients As with most things in life, however, moderation is key. This seems to be a problem in America. Our portions are enormous and our sugar-addiction, where we reach for sugary-carbs, is out of control! Eating excessive amounts of carbs can have a negative effect on your health.

INCREASED CALORIC INTAKE

A diet high in carbohydrates is associated with increased caloric intake. A report published in 2004 in the Centers for Disease Control and Prevention’s “Morbidity and Mortality Weekly Report” found that Americans consume more calories than they did in the 1970s. In fact, daily caloric intake rose 22 percent and 7 percent among women and men, respectively, between 1971 and 2000. While the percentage of calories from fat actually decreased during this period, carbs were found to be the primary culprit of the increased caloric consumption. Excess calories can lead to weight gain, which has a whole host of health repercussions

EFFECT ON BLOOD SUGAR

Carbs are broken down into glucose, or sugar, for energy. For this reason, carbohydrates have a bigger impact on blood sugar than fat or protein. Although many sugary sweets are high in carbs and impact blood sugar, starchy carbs, like potatoes, also raise levels, according to the American Diabetes Association. Being overweight and sedentary raises your risk for developing type 2 diabetes, which is an endocrine disease involving blood sugar regulation. Watching your intake of carbs and balancing then with other foods is essential if you’re pre-diabetic or already have the disease.

GI DISTRESS

You may associate gastrointestinal issues with fatty foods, but when it comes to gas, carbs are the main source to blame, according to the National Digestive Diseases Information Clearinghouse. Starchy foods like potatoes, corn and pasta cause gas to develop when broken down in the large intestine. Sources of soluble fiber, such as beans and fruit, also lead to gas production during the digestive process. Gaseous buildup causes bloating, abdominal discomfort, belching and flatulence.

DIETARY RECOMMENDATION

Severe restriction of your carb intake is, of course, not recommend. You need carbs for energy. You also need the vitamins and nutrients from fruits and vegetables (which, HELLO, have carbs!) If you are seeking weight-loss, I can write you a Nutrition Plan tailored to your specific health, fitness, and lifestyle goals! Please email lamancuj@gmail.com if you are interested!

Stay tuned for more Carb-Conscious blogging! 🙂

XOXO

Not Another Cellulite Cream

 

Someone had mentioned dry brushing to me years ago. I laughed it off as another gimmick, or quick-fix fraud solution to rid stubborn cellulite. I mean, Lord knows, I’ve tried a million and one products (products, gels, supplements, creams, treatments, you name it) that promised to cure cellulite. I didn’t experience any long-term success with any of them.

1 week ago today, I was cleaning out my bathroom and came across an Bliss body brush that had come as a free gift with a cream that I had purchased a few years ago. I took it as a sign to do a little research on dry brushing.

DRY BRUSHING 101:

WHAT IS IT?

The practice, which involves scrubbing down your dry skin with a scratchy brush, sounds far from fun. But spa pros and enthusiasts alike swear by it and sing its praises for supposedly doing everything from exfoliating to reducing cellulite.

HOW DOES IT WORK?

For exfoliating, the explanation is simple. Gentle dry brushing will slough off dead, dry skin, improving its appearance and allowing it to hydrate more efficiently when moisturizer is applied afterward

For detoxifying, dry brushing is similar to massage. The light pressure against your skin and the direction in which you brush helps move lymph fluid into the lymph nodes so this waste can then be eliminated. Your body naturally does this, but dry brushing speeds up the process and at the same time boosts circulation, delivering oxygenated blood to the skin and other organs, which helps them do their jobs better.

BUT CAN IT REALLY REDUCE CELLULITE?

Because dry brushing helps eliminate toxins, many pros claim it can smooth those unsightly lumps and bumps for good. Dry brushing helps remove “stagnant toxins” thttps://wordpress.com/post/57265765/new/hat break down connective tissue, leading to cellulite.

WHERE DO I START?

First, you need to buy a dry brush. You’re going to need something with strong bristles, preferably derived from a natural source. Try this brush from Ecotools ($14.99 amazon.com)

Because dry brushing energizes and stimulates the body, most pros suggest doing it in the morning before you shower, but you can do it any time of day you prefer. Best advice I’ve seen: Brush towards your heart. Using long, upward strokes, start brushing your skin at your feet and work up your legs one at a time. Then move up your mid-section (front and back) and across your chest. Finish by brushing up your arms toward your armpits.

This diagram should help you visualize more clearly. The small black dots are where your lymph nodes are located. You want to brush in the direction of the nearest lymph nodes so that the toxins can be easily removed.

HOW DO I KNOW IF ITS WORKING?

Your skin should feel softer and smoother after just one session. Some people even say the detox and circulatory boost helps with digestive issues and skin problems such as acne; others claim to feel more energized, most likely a result of the increased blood flow. And, of course, you should see a diminish in cellulite.

 

I’ve personally started this process 1 week ago today. I feel that my cellulite has improved slightly. The whole process is entirely energizing and my skin feels smoother. I have also noticed a decrease in random razor bumps and ingrown hairs. YAY! I will continue this process and hopefully be able to post some KILLER before and after photos!

Maximize Your Workout Results!

 

I tried the NEW E&E Energy and Endurance Pre-workout Formula by Beachbody this morning and I was pleasantly surprised. I am feeling powered up! I even had energy to spare at the end of my 2-hour gym session! This product is incredible, and gave me sustained energy without the shakiness and jitters that you may experience from other pre-workout supplements.

As you know, even athletes like us can feel too tired to workout has hard as we would like. :p NEW E&E Energy and Endurance is a powerful pre-workout supplement scientifically formulated to improve your energy, endurance, strength, and focus, helping you maximize every minute of your workout.

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Get ready to MAXIMIZE your workouts!

Xo,

PF