Fat-Burning, Time-Saving Workout

I do fat-burning, time-saving workouts because I don't have any time to waste...that's not the same thing as "I don't have time to workout!" I schedule time to workout so there are no excuses. Its important to me!

How important are your workouts to you? Is exercise part of what you do most days? If not, you might need to prioritize your schedule....all you need is 30-50 minutes for a weight training workout and 20 minutes for a cardio workout! Fat-burning, time-saving workouts will allow you to always "fit exercise in your schedule."

This week, I will help you come up with ways to take advantage of the time you have during a day. This way, exercise won't get left out of your busy day....

One good tactic to use is this: exercise where you are that day! If you have to go to a certain place (such as a gym) to exercise, you may be wasting alot of time (or making an excuse not to go workout)!

For instance, I had alot of running around to do yesterday so I stopped at the first school yard that I saw to do my cardio (you know I prefer exercising outside anyway)....20 minutes of sprint intervals and I was done!

Its that simple.....more fat-burning, time-saving ideas tomorrow!

Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!

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It's March Madness! My Fitness Hut Medicine Ball Workout!

Use medicine balls regularly in your workouts and start by using My Fitness Hut's 'March Madness' Medicine Ball Workout Book!" Start playing with your medicine balls more---keep some medicine balls with you all the time and workout anywhere, anytime!



Learn to exercise more using "your natural motions......."medicine balls let you easily do this. No two bodies are exactly alike....that's why you shouldn't exercise exclusively on machines. Machines limit you to "that machine's" pre-determined range of motion.

Any personal trainer worth her or his salt will watch to see what your "natural motions" are and adapt the workouts to you!

Medicine ball workouts can be a refreshing way to workout for you and can help you burn more fat.....your muscles will learn to "fire in a more natural pattern."

......get your My Fitness Hut "March Madness" Medicine Ball Workout today!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!

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Bone Density May Not Measure Bone Strength

A study from Manchester Metropolitan University in the UK shows that sprint cyclists have denser bones than long distance cyclists who have denser bones than sedentary control subjects (Medicine & Science in Sports & Exercise, March 2009). While cyclists have less dense bones than weight lifters and football players, they still have denser bones than people who do not exercise. The greater the force on bones during exercise, the denser the bone. So any type of exercise is good for your bones and a sedentary lifestyle is bad for bones.

When I reported on this study, several readers responded by quoting other studies that showed competitive cyclists have lower bone mineral density in their spines than moderately-active, aged-matched men (Medicine & Science in Sports & Exercise, February 2009; Osteoporosis International Reports, August 2003). These studies have been interpreted to mean that cycling increases risk for bone fractures beyond what you would expect from just falling off the bike.

I cannot find any studies showing that cycling weakens bones to increase fracture risk. Bone density is associated with bone strength, but does not measure it. The only way to measure bone strength is to see how much force it takes at break a bone. For example, birds have strong bones that are not very dense.

The theory that the act of cycling weakens bones flies in the face of our current understanding of bone metabolism. If indeed cyclists suffer from weak bones (and I do not believe that they do), the cause would be something other than riding a bicycle. Bones are constantly remodeling. Cells called osteoblasts bring in calcium to bones while cells called osteoclasts take calcium out. Any force on bones increases, and lack of force decreases, the rate of bone formation. Astronauts in space lose bone because lack of force blocks their ability to respond to Insulin Like Growth Factor-1 that stimulates bone growth (Journal of Bone and Mineral Research, March 2004). All competitive cyclists know that hammering on the pedals while pulling up on their handle bars puts tremendous force on every muscle and bone in their bodies, and this should stimulate bone growth.

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Eat Your Protein And Build Muscle

Notice I said to eat your protein to build muscle....I have always said to get your nutrition mainly from food...there's plenty of protein in the foods we eat...Good food sources for protein are:

lean beef, lean chicken, fish, eggs, milk, cottage cheese, yogurt, cheeses, beans, peas, nuts and seeds. If you are vegetarian, there are plenty of protein food sources for you.

Include protein in every meal....it helps you stay fuller for a longer period of time (it digests more slowly) which will help you eat less...this is important to help you achieve fat loss and weight loss goals.

I've never done the protein drink thing but there are those who swear by it. I know one thing for sure---whole, natural foods work best for your body and you will save alot of money by not buying supplement drinks.....BESIDES, FOOD TASTES BETTER AND ONE REASON I EAT IS TO ENJOY THE TASTE!

Your body needs a steady supply of protein to repair and build muscle tissue, especially after a tough weight training workout...so, how much daily protein do you need? Here's a good guide to follow:

Daily protein needs should be calculated according to body weight (not by percent of calories). Daily protein targets (grams per pound of body weight) are:

Sedentary adult, 0.4
Recreational exerciser, adult 0.5-0.75
Competitive athlete, adult 0.6-0.9
Growing teenage athlete 0.8-0.9
Adult building muscle mass 0.7-0.9
Maximum usable amount by adults 0.9 (your body will excrete excess protein)

For example, if you weigh 190 pounds and want a high protein intake (0.9 gms/lb), you'll need 171 grams of protein. Protein should be eaten at least every 3-4 hours to insure adequate supply during the day. Your night meal should be comprised of slowly digesting protein (such as lean meats) that will give a constant release of amino acids into your system overnight.

Of course, hydration is also very important for your muscles. Drink daily about a half an ounce of water for every pound of body weight (180 pound person would drink 90 ounces).

EAT your protein!

Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!

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Work Off Frustration With Interval Cardio

Interval cardio worked for me last night after a frustrating day dealing with computer geeks....try 11 hours of computer problems that amounted to not much...

After that, I had a decision to make at about 10 p.m. Go workout and feel better or go lay on the couch (watching Sports Center) and still feel frustated, mad and stressed out....there are different ways to work off stress and frustration :)

And the winner is: 20 minutes of interval sprint cardio and I was flying.....it always works and I felt better last night and I feel great today!

Moral to the story? There will always be a reason NOT TO WORKOUT....JUST WORKOUT ON MOST DAYS AND YOU'LL FEEL BETTER AND BE HEALTHIER!

No computer problems today! Have a great workout!

Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!

Read more »

Build Muscle, Burn Fat And Get Lean, 2

If you want to build muscle, burn fat and get lean then feed your muscles before your weight training workout......you will need energy for your workout and you want to continually provide nutrients to build muscle on your body.....

Pre-workout nutrition should mainly include carbohydrates and proteins. If you haven't eaten properly, a protein shake will work in a pinch.....

Your body depends heavily on fuel from carbohydrates (glycogen) for energy during an intense weight training workout. Eating fruits, vegetables, smoothies, etc. 1-2 hours before a workout will build up your glycogen stores. I ALWAYS PREFER TO GET MY NUTRITION FROM FOOD...BESIDES, SUPPLEMENTS AND DRINKS ARE EXPENSIVE AND MANY OF THEM DON'T WORK!

If you are a protein shake type of person, research has shown the effectiveness of pre-workout protein drinks (such as whey and casein). These drinks will make enough amino acids available to take advantage of the increased blood flow to your working muscles. Also, your muscles get 2 times as much benefit from a pre-workout protein drink compared to having just a post-workout protein drink.

.....stay tuned for more this week about building muscle and getting lean!

Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!

Read more »

Weight Training Benefits the Heart

Most authorities recommend both endurance and resistance exercise for heart health, even for people who have recovered from heart attacks. Now a study from The University of Athens in Greece shows how resistance exercise may help prevent heart attacks (Medicine & Science in Sports & Exercise, February 2009). Nine healthy, untrained male volunteers performed leg presses, with eight sets of six repetitions and three-minute rest intervals. One day later their blood fat levels were lower than normal after a high-fat meal. This shows that a single bout of weight lifting can prevent a high rise in blood fats one day later. A high rise in fat or sugar after meals increases risk for heart attacks. Exercising and exercised muscles help to remove sugar and fat from the bloodstream and this effect can last as much as twenty-four hours.

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