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Using Nutrition to Boost Your Cardio
So, you're doing cardio religiously and you're not getting any results?What's the deal?! Good news. You're probably just making some minor mistakes that need to be corrected. If you want to make changes to your body, it's probably pretty important for you to understand how your body works. After all, I doubt you're running on the treadmill because your cable got shut off and the cardio-theater at your gym is the only place you can watch "The OC." I'm almost certain you want to burn fat. So, let's learn how that works. We're going to talk about using nutrition to maximize the benefits of your workout. What you eat and when you eat it can make a world of difference. But first, we need to talk about how your body works. Even though you want to get rid of the excess fat that's stretching out your pants, your body is not in such a hurry to do so. You almost have to trick your body into burning that fat as energy. You need to have fat to survive, and to your body, those love handles are money in the bank. Because of this, when you don't eat anything for an extended period of time (as little as 4 waking hours), your body will go into what's called "starvation mode." In starvation mode, your body will actually store more fat and break down muscle tissue to use as fuel. This slows your metabolism and increases your body fat. It's basically a self defense mechanism. With no fuel coming in, your body fears it may have to survive for some time without food. Your body doesn't know that you're just stuck in traffic or that you had to skip lunch because your boss was making you do his work. It just thinks?Holy Mackerel, I'm gonna starve. So instead of using it's valuable fat stores, your body gets stingy and actually cannibalizes it's own muscle tissue to use as fuel. So to keep your body from freaking out and going into starvation mode, try to eat small meals throughout the day. 5 to 6 small meals a day is ideal. When I say meals, that doesn't mean that you need to sit down and have 3 courses. A handful of almonds or even a protein shake can count as one of those meals. On the other end of the spectrum, if you eat a turkey sandwich right before you hop on the treadmill, your body won't burn fat then either. When you eat carbohydrates, your body stores them in the form of glycogen in your liver. As you expend energy, your body uses these glycogen stores until they are gone. When performing any type of aerobic activity, like walking, running, etc., your body can use glycogen stores or fat stores for fuel. The problem is that your body will never use the fat stores until the glycogen stores are gone. So you're saying that if I don't eat, my body will get scared and hold on to all my body fat, but if I do eat, my body will just use that as fuel instead of burning fat? Yes?. And if this were the end of the article, you would probably be pretty mad. Fortunately, there are ways to make this work. Option 1: Right when you wake up, before you eat or drink anything (except water), do 55 minutes of moderate impact cardio. Walking or an elliptical machine is ideal. If you're breathing too hard to carry on a conversation normally, slow down. If you get light headed or weak from this option, eat something with no carbs before you workout. For example: egg whites, chicken breast, or a protein shake with no carbs. Protein consumption will not affect your glycogen stores so your body will still be willing to burn fat. With this option, it's okay to eat breakfast when you're done. Option 2: If you only have 20 minutes in the morning, do intervals before you eat. Warm up for 5 minutes and then run for one minute and walk for two. Each time you run, make it a little more intense until you are running at full blast for one minute. After 20 minutes of these intervals, cool down walking for 5 minutes and then don't eat for an hour after you're done. Your body will burn fat for that entire hour. Option 3: If you can only do your cardio in the middle or at the end of the day, use either of the above formulas but try to workout about 2-2 1/2 hours after you eat. Option 4: Do your cardio right after you do your weight training. I know you've heard to do it before?this is wrong. Warming up for 5 minutes before you weight train is fine, but always do your fat burning cardio sessions after your weights. For more on this option read "Weights Before Cardio": www.shapeyou.com/nutrition_cardio.html Option 5: If your cardio sessions are more intense like an advanced step class or a spin class, you're better off having something in your stomach. Try eating about 2 hours before the class and then don't eat for an hour after the class. Most often, during an intense cardio workout, your body is not willing to burn fat as fuel. It doesn't know that you're going to stop in an hour. It thinks this behavior could continue for some time so it can get stingy with it's energy stores. But it will burn plenty of fat in the hour after you're done. Be specific when following these formulas. They work. Am I saying that if you eat before your cardio that you're wasting your time? No, anytime you do cardio it's great for your heart, you're burning calories and you can increase your metabolism. But why not get the maximum benefits if you're going to do the work anyway. You may reprint or publish this article freely as long as you include a visible, active link to ShapeYou.com along with the author's bio. Tony Hale is a certified personal trainer with 12 years of experience servicing clients in the entertainment industry throughout the Hollywood area. He is also the editor in chief for http://www.shapeyou.comTo Train with Tony online, visit http://www.shapeyou.com/trainers.html
Latest News:Site: Yahoo! News Search Results for news Myanmar's Suu Kyi to get family letters, news mags (Reuters via Yahoo! News) Detained Myanmar opposition leader Aung San Suu Kyi has managed to wring small concessions from the ruling generals in the form of letters from her family and some international news magazines, her lawyer said on Friday. JCDecaux in talks for News Outdoor Group in Russia (AP via Yahoo! News) French outdoor advertising firm JCDecaux SA said Thursday it is negotiating to buy Russian rival News Outdoor Group from global media company News Corp. News Corp tightens grip on Premiere with new CEO (Reuters via Yahoo! News) Rupert Murdoch tightened his grip on German pay-TV broadcaster Premiere by appointing News Corp executive Mark Williams as CEO in a move to get the company back on track. SEC Looks Into UAL Stock Scare; Implications For Online News? (CBS News) A ton of digits have been devoted to this in other spots but the SEC's decision to investigate takes it to another level. The backstory: a six-year-old news story about UAL declaring bankruptcy made it into the Tribune-owned Sun-Sentinel 's current news flow, was picked up by a Google (NSDQ: GOOG) News bot and, via a reporter for a newsletter, made it onto Bloomberg News. After a lot of buck ... Help News pick Stadium's greatest moment (New York Daily News) The News is marking the countdown to the final game at The House That Ruth Built by reflecting on Yankee Stadium's greatest moments - and we're asking you - the reader - to help us pick out the best of the best. JCDecaux and News Corp. in talks to combine outdoor ad groups (International Herald Tribune) The News Corp. chief executive, Rupert Murdoch, has recently expressed nervousness about investments in Russia, where News Outdoor generated the bulk of its revenue last year. SEC Looks Into UAL Stock Scare; Implications For Online News? (paidContent.org via Yahoo! Finance) A ton of digits have been devoted to this in other spots but the SEC's decision to investigate takes it to another level. The backstory: a six-year-old news story about UAL declaring bankruptcy made it into the Tribune-owned Sun-Sentinel's current news flow, was picked up by a Google News bot and, via a reporter for a newsletter, made it onto Bloomberg News. JCDecaux in talks to buy News Corp. billboard unit (AP via Yahoo! Finance) In a deal that would create the world's largest outdoor advertising company, French conglomerate JCDecaux SA said Thursday that it is in talks to buy Russian rival News Outdoor Group from global media company News Corp. Phila. mayor to announce grim budget news (The Philadelphia Inquirer) The Nutter administration is expected to announce grim budget news today, which is all but certain to lead to significant spending cuts - perhaps as high as 10 percent - in some city departments, according to three sources familiar with the budget. News Corp says Mark Williams interim Premiere CEO (Reuters via Yahoo! News) News Corp. executive Mark Williams has taken over as chief executive of German pay-TV broadcaster Premiere in an interim capacity, News Corp. said after the move led to renewed takeover speculation. Site: news - Google News Palm Shares Soar As New Smartphone Wins Wall Street Praise - CNNMoney.com
MORE RESOURCES: Site: Yahoo! News Search Results for aerobics cardio City Parks Department offers aerobics classes (The Alliance Review) By NANCY WHITAKER The Review Slap on those shorts or sweatpants, get the old tennis shoes out of the closet and get ready to get fit. The University Times | The University of North Carolina at Charlotte's Student Newspaper Since 1949 (Niner Online) The Group Fitness Sampler is an annual event that allows students to experience an example of each type of group fitness exercise offered in the SAC. On Thursday, Sept. 4, over 75 students and 12 instructors gathered into the group fitness room in the SAC at 5:30 to begin their two-hour session of exercise class samples. Boogie Box Fitness Launches the Release of Their New Fitness Program on October 4th at the Irvine Marriott @ 11AM (Centre Daily Times) Are you ready to sweat, move & groove to the new way in fitness? Tae Bo and Zumba move over, Boogie Box is here and hands down, there is no comparison! It's what the public has been waiting for, the Boogie Box phenomenon is going to explode! Stay cool while you exercise with water aerobics (Bradenton Herald) It's too hot to exercise outside. Unless, of course, you're a camel or in a pool. Community notes (Arizona Daily Star) Vail/Corona de Tucson Exercise options (Orlando Sentinel) aerobics Health calendar (Honolulu Advertiser) ORGAN DONOR CENTER OF HAWAI'I free presentation, including testimony from a successful organ transplant recipient, 6:30 p.m., Sept. 11, 'Aiea Public Library; 483-7333. Indian River County community connection: Sept. 11 (Vero Press Journal) Check here for the latest community events and meetings YMCA joins forces with America on the Move (Gloucester-Mathews Gazette-Journal) YMCA and America on the Move Foundation, Inc., have joined forces to be catalysts for change in their communities and to encourage families and individuals to take small steps toward a healthier lifestyle. Exercise heaven: High on Leggs Hill, new YMCA takes shape (The Salem News) The basketball court at the nearly completed Marblehead/Swampscott YMCA is big enough to host two games. At nearly full court. Simultaneously. "We could fit the whole of the current YMCA in the basketball court alone," director Paul Gorman said as he watched workmen install the vast hardwood floor. Site: aerobics cardio - Google News Celebrity fitness DVD's Our guide to the best celebrity fitness ... - GMTV
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