Are you sure you know how to maximize fat loss?

I recognize that fitting in a daily workout can be challenging for most of us. The daily battle of juggling work and family responsibilities leaves little time for you. And the time crunch can seem even worse when you need to perform more than one type of exercise during a work out session.

The question is - can you do just a couple of miles of easy jogging on the treadmill, or a walk outside and you're done? Can you lift some dumbbells for 20 minutes or so and call it good? Unfortunately, the answer is no - not if you want to get fit and lose those extra pounds.

There are 3 types of workouts you must do if you want to maximize fat loss and build muscle and endurance: strength training, high intensity interval training and long duration endurance exercise.

Why? First, almost all fat burning takes place in the muscle cells. So the more muscle you have, the more opportunities to burn fat.

Recent studies have shown that strengthening a particular type of muscle fiber may maximize your fat burning ability. You have 2 types of muscle fibers.
Type 2 fibers are powerful muscles that contract very quickly. Type 1 fibers contract more slowly but are more fatigue resistant.

Developing the Type 2 fibers (fast twitch) can result in a decrease in body fat levels and improvement in metabolic function because they are able to increase fatty acid oxidation.

Then we come to high intensity exercise. Many people think that low to moderate level exercise is best for fat burning. NOT true! High intensity exercise burns calories and fat at a much faster rate, resulting in greater overall fat loss.

That being said, you still need to do the endurance type training. That means longer duration, steady state exercise. Endurance exercise still burns calories and has the added benefit of making physiological changes in your body that will make you a more efficient fat burner!

Studies have also shown that people who do both aerobic and resistance training tend to eat less than those who do either one or the other. The thinking is that doing both causes a shift in hormones that control appetite.

Get Ready - Get Set - Get Motivated!

There comes a time when we decide we’re going to turn over a new leaf, bite the bullet – whatever euphemism comes to mind (usually at the beginning of the New Year!) – and get in shape, have more energy, or just eat cleaner and live healthier. Whatever your reason, starting off is usually the easiest part. The trick is maintaining the motivation once you realize how much time and effort goes into achieving your wellness!
The following are my personal top 10 reasons to GET MOVING. As you read through this, I encourage you to really think about your personal motivation for physical wellness.

We all know that exercise is the perfect wellness prescription for the mind, body and soul. But how do you move from weekend warrior or off/on exerciser to making it as much of a habit as brushing your teeth or taking a shower? Start with a journal! Keeping track of your goals by writing, taking photos, and charting your workouts and eating habits will make your success a reality.

1. First ask yourself: Why do you want to get fit? Are you trying to get in shape for an upcoming event? Do you want to lose weight, sleep better, increase your energy, gain strength, add muscle tone and flexibility, or just feel a heightened sense of well being? Write your reasons down in your journal and go back and re-read them to remind yourself when your motivation lags.

2. Set both a short term goal (over a 4-8 week period) and a long term goal (a year). You need a benchmark. Tie your goals to your reasons for working out. Write them in your journal. Make sure your goals are SMART: Specific, Manageable, Appealing, Realistic, Timely. For example, losing 25 pounds in a month is not realistic, but losing 20 pounds in 10-12 weeks might be (no more than 2 pounds per week).

3. Take photos of yourself each month in your workout gear so you have a visual record of your results. Keep these in your journal as well.

4. Make sure you are using proper technique. You want to avoid injury, above all, so check with a doctor or personal trainer if you experience any pain, or if you are not sure whether you are doing a particular exercise correctly. Injury is a sure fire way to lose motivation!

5. Get a workout partner! It will help hold you accountable and working out with another person challenges you to achieve goals faster. If you prefer to work out alone, keep your motivation going by choosing an activity you enjoy doing and add some pumping music to keep up your energy.

6. Write down the excuses or stories you’ve used in the past that have kept you from achieving your goals. Then write down why you’re not going to live your stories anymore.

7. Mix up your workout as you progress toward your goals. Move through plateau by increasing the intensity or the duration of your workout, or by trying a new workout or sport. Your body learns how to do an exercise after a few weeks of doing the same thing so it is important to routinely change what you do. Whatever you chose, make it something you enjoy.

8. Don’t beat yourself up. If you miss a workout or two or three – chalk it up and get past it. Don’t take the attitude that since you haven’t worked out in 3 days, you might as well blow it off for the rest of the week. Get back on the horse!

9. Schedule your daily workout on your to do list and in your planner. Treat it like you would any important appointment or meeting that you wouldn’t dare cancel. If you can, work out in the morning before the day’s business threatens to derail your intentions.

10. Commit to keep growing. You will reach your goals. Don’t give up. Ever.

Room to breathe. . .

Many of my clients tend to hold their breath or breathe very shallowly while exercising - especially when doing new routines or cardio programs. Proper breathing is important during exercise for 2 reasons: to deliver oxygen to the cells and to assist the rhythm of motion.

The exact timing of the breath depends somewhat on the exercise, but the general rule of thumb is that you breathe in during the relaxed phase of the exercise and out during the exertion phase. For example, you would exhale when you push off during a shoulder press. Focus on proper activation of your core to stabilize the trunk of the body and coordinate this with the breathing cycle. The main key is to listen to your body and RELAX - your body will signal you when to breathe.