All Posts tagged cardio

Weight Loss Math

To lose one pound of  body weight (fat) – you have to burn 3,000 calories. You  can burn calories through exercise, or decrease your intake of food calories by approximately 3,000 calories. Let’s break this down: you can exercise 250 calories daily and decrease your food calories by 250 per day. Do this every day for one week and you will lose one pound of body weight fat.

The strategy I use is to decrease 250 calories of food daily and increase your activity by 250 calories per day for seven days to reach the 3,000 calorie mark each week. My clients who do this  typically  lose a pound a week.

Break it down: Do 30 minutes of a combination of cardio (sprints) and one of my free weight programs to burn body fat and build muscle which automatically burns more calories during rest. I advocate cardio + resistance. That’s what I personally do. Too much aerobic exercise will burn calories from fat but can burn fuel from muscle cells-resulting in a loss of muscle mass-now you are screwed. The reason this happens is that periods of aerobic exercise cause the body to shift into survival mode. In this state, it strives to preserve access to fat cells by also burning fuel derived from muscle cells. It does this because the body is incapable of understanding our motivation for doing cardio. As far as it is concerned, it just needs to maintain fat reserves for any pending emergency situations where we might not have access to food. By combining your workouts with resistance + cardio activities, you can burn up to 44% more calories. The bottom line is that resistance + cardio workouts burn considerably more calories and fat than ordinary cardio alone.

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Lose weight – here’s how

I am so sick of clients doing excessive cardio – I mean mindless long runs, or bouts on the bike or eliptical. I hear about clients doing 60 minute cardio sessions and they are stiff as a board and in pain. The part that ‘kills me’ is that they won’t stretch or even listen to me when I talk to them about doing some weight lifting. I know cardio is one fat burning strategy, but it is time consuming and the reality is that aerobic activities burn far fewer calories than you think.  After doing 20-30 minutes of cardio you may feel as though you’ve burned 600 calories but the cold reality is far different. For example, researchers measured the number of calories burned when walking versus running. The study showed that the average man burns just 124 calories when running a mile and only 88 when walking the same distance. So by running three miles you can expect to burn about 396 calories and by walking three miles you will burn about 240.

 

Figures for other aerobic activities are shown below (these are calculated using a man who weighs 190 pounds).

·    Stationary bike (light): 474 calories per hour;
·    Walking uphill (3.5 miles per hour): 518 calories per hour;
·    High impact aerobics: 604 calories per hour;
·    Stationary bike (moderate): 604 calories per hour;
·    Jogging (light pace): 604 calories per hour;
·    Running (5 miles per hour): 690 calories per hour;
·    Stationary bike (vigorous): 906 calories per hour;

To lose one pound of body weight – you have to burn 3000 calories through exercise activity, or decrease your intake of food calories by approximately 3,000 calories. One strategy I use is to decrease 250 calories of food daily and increase your activity by 250 calories per day to reach the 3,000 calorie mark each week to lose a pound a week. Make sense? You can do 30 minutes of cardio (I prefer intervals = sprints) to burn body fat or  do some weight lifting to build muscle which automatically burns more calories during rest. I like to teach my clients to do a combo of cardio + resistance. That’s what I personally do.

Too much aerobic exercise will burn calories from fat but can burn fuel from muscle cells too – resulting in a loss of muscle mass – now you are screwed. The reason this happens is that periods of aerobic exercise cause the body to shift into survival mode. In this state, it strives to preserve access to fat cells by also burning fuel derived from muscle cells. It does this because the body is incapable of understanding our motivation for doing cardio. As far as it is concerned, it just needs to maintain fat reserves for any pending emergency situations where we might not have access to food.

By combining your workouts with resistance + cardio activities, you can burn up to 44% more calories. The bottom line is that resistance + cardio workouts burn considerably more calories and fat than ordinary cardio alone.

Just tell me what you like to do and I can turn any of your activities into a  cardio + resistance workout. For example, if you like to walk or jog you can pick up a set of dumbbells, some ankle weights or even a weight vest. If biking is your thing, just kick up the resistance. Whatever cardio activity it is that you like to do, I’ll show you how to add some resistance and not only will you burn more fat but you’ll also be able to maintain more of your hard-earned muscle mass

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For all you cardio junkies

I am so sick of clients doing excessive  cardio – I mean mindless long runs, or bouts on the bike or eliptical. I hear about clients doing 60 minute cardio sessions and they are stiff as a board and in pain. The part that ‘kills me’ is that they won’t stretch or even listen to me when I talk to them about doing some weight lifting. I know cardio is one fat burning strategy, but it is time consuming and the reality is that aerobic activities burn far fewer calories than you think.  After doing 20-30 minutes of cardio you may feel as though you’ve burned 600 calories but the cold reality is far different. For example, researchers measured the number of calories burned when walking versus running. The study showed that the average man burns just 124 calories when running a mile and only 88 when walking the same distance. So by running three miles you can expect to burn about 396 calories and by walking three miles you will burn about 240.

Figures for other aerobic activities are shown below (these are calculated using a man who weighs 190 pounds).

•    Stationary bike (light): 474 calories per hour;
•    Walking uphill (3.5 miles per hour): 518 calories per hour;
•    High impact aerobics: 604 calories per hour;
•    Stationary bike (moderate): 604 calories per hour;
•    Jogging (light pace): 604 calories per hour;
•    Running (5 miles per hour): 690 calories per hour;
•    Stationary bike (vigorous): 906 calories per hour;

To lose one pound of body weight – you have to burn calories through exercise activity, or decrease your intake of food calories by approximately 3,000 calories. One strategy I use is to decrease 250 calories of food daily and increase your activity by 250 calories per day to reach the 3,000 calorie mark each week to lose a pound a week. Make sense? Do 30 minutes of cardio (intervals = sprints) to burn body fat and then do some weight lifting to build muscle which automatically burns more calories during rest. Or you can combine cardio + resistance. That’s what I personally do.

Too much aerobic exercise will burn calories from fat but can burn fuel from muscle cells—resulting in a loss of muscle mass—now you are screwed. The reason this happens is that periods of aerobic exercise cause the body to shift into survival mode. In this state, it strives to preserve access to fat cells by also burning fuel derived from muscle cells. It does this because the body is incapable of understanding our motivation for doing cardio. As far as it is concerned, it just needs to maintain fat reserves for any pending emergency situations where we might not have access to food.

By combining your workouts with resistance + cardio activities, you can burn up to 44% more calories. The bottom line is that resistance + cardio workouts burn considerably more calories and fat than ordinary cardio alone.

Just tell me what you like to do and I can turn any of your activities into a  cardio + resistance workout. For example, if you like to walk or jog you can pick up a set of dumbbells, some ankle weights or even a weight vest. If biking is your thing, just kick up the resistance. Whatever cardio activity it is that you like to do, I’ll show you how to add some resistance and not only will you burn more fat but you’ll also be able to maintain more of your hard-earned muscle mass.

Come in for a few sessions and I’ll teach you how to do a cardio + restance workout. This will help you lean out!

 310-473-2911

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Nutrition and exercise

 All day long I get to talk to clients about these two subjects. Today I was talking with a patient who does long cardio runs. He is as stiff as a board…I suggested he drop his long runs and replace them with sprints. With all the extra time he’ll have, he can foam roll and stretch. That will help him get rid of his chronic low back pain. 

 Another client is exercising for 90 minutes at a time…I said “How about shortening your workout from four sessions of 90 minutes each to 3 sessions per week of 30 minutes?” I said just make sure you give it your all and lift heavier weights for fewer reps and fewer sets! Now he’ll have time to foam roll and stretch. That will help him get rid of his chronic low back pain.

There are a lot of variables I can change in a persons workout. It all depends on your goals and current physical status. I don’t change everybodies workout routine, but if I see that the current workout is contributing to symptoms, I need to change it up. I want excellent results for my clients, not average results!  You may not have a way of  knowing what’s giving you the greatest benefit vs. what might not be helping you, or worse, what might be causing symptoms or slowing you down. I use the Functional Movement Screen (FMS) to help me sort that out.

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Cardio + Nutrition + Weight training

In my practice, I educate clients that every intelligent weight loss program needs three core elements: Nutrition, resistance training (bodyweight, free-weight &/or kettlebells), and cardiovascular training.  Lean, muscular, flexible, pain-free, healthy and vital are the goals. The weight training helps us build strength and increase muscle mass (see my 20 minute workouts); the cardiovascular training increases endurance and improves the function of our cardivascular system (see my 20 minute workouts). The nutrition is as important as any. When intelligent nutrition is combined with intelligent training, results are amplified. The results have been exceeding realistic expectations: lean muscle mass is dramatically increased, body fat is dramatically decreased. Every health goal can be enhanced by increasing muscle mass and by decreasing body fat percentiles. Want to fit into your favorite pair of jeans again?  Increase muscle and decrease body fat. Want to run faster? Increase muscle and decrease body fat. Want to look better and feel better? Increase muscle and decrease body fat.
 
I don’t have all the answers but I am certain that to elevate our health we need to utilize nutrition, resistance weight training, and cardio. You cannot overemphasis one aspect of the three elements to the near exclusion of the other two. Realistically and empirically, the dramatic progress comes from concentrating on weak points and not continually playing to our strengths. 

 

Within cardio, there is three types 1) steady state 2) interval 3) sustained strength:

Steady State cardio is when you seek to attain a smooth pace during the cardio exercise session. These cardio sessions are usually long. The idea is to keep the muscles relaxed while keeping the oxygen requirement low so you don’t exhaust the muscles. Watching a Kenyan marathon runner or Michael Phelps swim 10,000 meters, the observer is struck by how effortless and graceful the athlete seems – the steady state purposefully relaxed propulsion mode enables athletes to go far longer than they would were they to “power’ their way through selected mode.

 

Interval cardio, is when you use intermittent bursts of muscle contractions to sprint, bound, leap, lift or run as fast as possible for a short period of time – 20, 30. 40, or 60 seconds and then come back to a normal pace for a minute or two, and then repeat the burst cycle. The benefit of interval training is that it creates an ‘afterburner’ effect and creates oxygen debt. The burst must be followed by a rest period to allow lactic acid to be cleared; at that point the athlete can burst again. Intense games such as basketball, soccer, football or tennis are examples of burst cardio.   

 
Sustained strength) splits the difference between steady state and intervals. The idea is to engage in a cardio mode that requires muscular contractions for a prolonged period of time. My 20 Minute Workout combines cardio and resistance. You will use bodyweight, a dumbbell, a kettlebell, bands and balls to create sustained strength resistance.
 

Nutrition + Weight training + Cardio

 
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