Monday, April 13, 2015

LEAN MEAN TRAINING MACHINE... or are YOU ?

Everyone WANTS to be a lean mean machine. This takes time, dedication and commitment. It also takes hard work in the gym weight training and cardio ! So you spend an hour weight training attacking your body from all angles. But when it comes to cardio it's a necessary evil you toss in at the end of a workout, and the specific variety doesn't matter so much. What matters is what's on TV while you do it. Right? WRONG !
Don't just sit there and waste your time logging TIME and not intensity when doing cardio. if you stay mindful of both the quantity and quality of the cardio you do, and it can make all the difference in your energy level and appearance.
Let's go over some of the top cardio training mistakes many people make, so you can make sure you don't follow in their footsteps.
Mistake #1- You do the SAME thing everyday!
-Sure when it comes to cardio we all have things we "enjoy" and things that we would rather pass up. For me, I would rather spend all day doing burpees than RUN. I know crazy right but in reality I just don't enjoy running ! However, I do take the time to implement all forms of training into my programming. I LOVE the Arc Trainer, the EFX elliptical and the stepper. So I try to always add variety ! You don't perform the same weight training routine over and over again so why would to perform the same cardio?
Mistake #2- You are doing Fasted Interval Training !
-You probably heard that fasted cardio training first thing in the morning is excellent for fat loss, and that interval training generally beats out steady-state cardio training. Put two and two together and it's sure to be the most unbeatable cardio program ever, right? Sadly, this is not the best case scenario for your body. Most bodies need to have glucose (carbohydrates) to burn as fuel in order to exercise at such high-intensity levels. Trying to attempt fasted sprints or any form of interval training can lead to a disaster. Not only will your performance suffer, but they also set themselves up for lean muscle loss. So if you DO want to perform cardio fasted, be sure to keep it at a moderate pace!
Mistake #3- Using cardio to "purge" calories.
-Many people figure that since cardio is difficult and it makes them sweat, it's all they need in order to create the caloric deficit necessary for fat loss. By this rationale, they do more and more cardio, figuring each minute is one minute they don't have to spend watching what they eat. This leads to under calculating how many "ACTUAL" calories your burning and OVER-CONSUMING food !!! The body can only handle so much intense exercise of any type. Then it needs time to recover. Otherwise, you'll suffer overuse injuries, burnout, your sleep and immune system could suffer, and you may lose muscle mass as well.
A quick FIT tip: If you "have to" do an hour or more of cardio per day just to burn off the extra calories you consumed, the answer is to look at your diet. You can spend all day on the treadmill and never outrun your bad choices.
Mistake #4- Please don't use light weights when doing cardio !
-Have you ever watched people using light dumbbells on the cardio machines doing curls and presses while walking on an incline ?? I bet you have and sadly you are not doing yourself justice. These movements do little to strengthen the muscles you're trying to work, and the measly calories you burn aren't worth the time it takes to pick them up off the ground.They take away from the intensity you could otherwise be applying to far more effective cardio or weight training.
One exception to this rule is wearing weighted vests while running or performing other cardio. Since this evenly distributes weight over the body and doesn't require any additional movement, a weighted vest can increase your cardio fitness level and caloric expenditure.
If you look at fitness as a whole forefront. Make an upside down triangle. Fitness is comprised into three parts, Nutrition is #1 when it comes to your body changing, Then you add weight training as #2 to the puzzle and CARDIO as the FINAL piece to fine tune your body ! Don't see cardio as your be all end all way to purge calories and eat them back !!! Train HARD. Train SMART!!!

No comments:

Post a Comment