Wednesday, April 1, 2015

Don't get stuck in a CARDIO rut !!!

Don't be a cardio bunny to burn fat ! So many misconceptions are involved in doing "cardio" to burn fat but the problem is that even though running is great for your body, it's not the best form to get that lean sculpted body you desire.
Running is great for getting you healthy, it improves cardiovascular health and improves mobility. But it might not be an answer to weight loss. There is often a good reason why people run a lot its because they eat a lot. Since many people really enjoy running, or at least it’s not completely unbearable like doing burpees, many people use running for “weight management”. Even though running can definitely help burn excess calories, you really can’t compete with what you eat. In the end, you can end up one very fit, but still overweight, runner.
So why doesn't running cut the fat right off?
-You are OVER estimating the number of calories you are burning so you are OVER eating because you think you can. Most of you are not diligently counting your calories daily. With life, work, and family who really wants to.. but this could be the difference between weight loss and weight gain.To really know how many calories you are eating, you have to weigh and measure food. So many people just guestimate what they are consuming. Another issue are online calorie count databases which can be filled with bogus data inputed by consumers making the same type of guesses. Also, people forget to input foods like that handful of almonds they took from the pantry while cooking dinner, or they didn’t add their condiments, unless you add everything right when you eat it, you will likely forget to add it at all.
-You run A LOT so you can afford to carb up before a long run or race. Do you know how quickly you can erase the calories you burned during your run? You literally can get a "specialty" coffee and a low-calorie protein bar and you’ve replaced all the calories you just burned off in a matter of minutes. If you are running to get in shape and lose weight, you have to be very careful you do not replace the calories you are burning on your runs. You have to be very protective over your hard work and stick to a caloric budget if you want to get the best results. You don't want to undo the amazing effects running has on your body!
-Don't use running to "erase" foods that you ate the day before. Even though you might think you can just run it all off that is not the case. Running makes you feel like you worked very hard and can give you a false sense of security almost like damage control. This mentality that if we cheat, we can run it off is a problem. If you go out to eat and splurge on a meal, and go for a 5 mile run the next day to make up for it, sometimes that only burns a fraction of the calories that were consumed. Below are some examples
-Cup of Bear Naked Granola with a cup of milk = 6-mile run
-Einstein’s Everything Bagel with Plain Cream Cheese = 4-mile run
-Subway’s Tuna 6″ Sub = 4.5-mile run
-Arby’s Pecan Chicken Salad Sandwich = 8-mile run
-Olive Garden’s Lighter Fare Garden Primevera = 5.5-mile run
-Personal Pan Pizza From Pizza Hut = 6-mile run
-10 Buffalo Wild Wings without Blue Cheese = 7-mile run
-Subway’s Tuna 6″ Sub = 4.5-mile run
-2 craft beers = 4-mile run
-1 Cup of Ben & Gerry’s Cookie Dough Ice Cream = 5.5-mile run
-Starbucks Grande White Chocolate Mocha Latte = 4-mile run
Now don't worry, even though you can't negate those calories eaten, you can make better conscious choices along the way ! Since today was all about running here is a great workout to burn extra calories while sticking to healthy meals !!
Workout of the Day!
* Scale run as necessary !*
1/2 mile run
50 squats
40 pushups
30 squats
20 situps
10 plank rows
complete 2 times
1/2 mile run to finish !


No comments:

Post a Comment