Guest guest Posted October 20, 2003 Report Share Posted October 20, 2003 > > > I have posted this before but I think it is worth repeating. > Gena > > > DON'T BE A DESK POTATO - If you give your workout everything you've > > got but then do next to nothing the rest of the day, you're missing > > out on opportunities to rev up your metabolism. Go for a stroll, take > > the staris... keeping your body active keeps you burning fat all day > > long. > > > > SPLIT UP YOUR EXERCISE SESSIONS - Exercising twice a day for 20 mins > > burns more cals than a single 40 minute session. Your metabolism > > stays elevated for hours after each exercise bout--get two afterburns > > instead of one! > > > > GO FOR THE HEAT - Exercise long and hard enough to to increase muscle > > temperature--it causes the body to use calories at a faster rate. > > Increased intensity adds to caloric expenditure, increases fat > > metabolism after exercise, and speeds improvement in cardiovascular > > fitness. > > > > CHANGE SPEEDS TO BURN MORE FAT - Interval training (alternating > > sprint & recovery) can be used on any exercise machine. Start at a > > moderate pace for 10 minutes, then crank it up for 2 minutes, etc. As > > you get used to the higher intensity, make those intervals longer. > > > > CHANGE YOUR ROUTINE & YOUR MACHINE - If you do the same aerobic and > > weight training activities each time you work-out, your muscles will > > become more efficient and your metabolism during exercise won't > > change as much as it used to. After 6 weeks, your body adapts and > > becomes 25% more efficient at conserving energy. Rotating your > > routine will keep your body challenged. > > > > PUT MORE SWEAT INTO STRENGTH TRAINING - Aerobic training burns > > calories, but strength training boosts calorie burn in more than one > > way--it builds metabolism boosting muscle and burns body fat while > > compensating for depleted glycogen stores. Keep moving between sets > > and exercises to keep your heart rate up. > > > > DO MORE LOWER BODY STRENGTH TRAINING - The lower body contains more > > muscle mass, so you'll be working more muscle fibers and thus burning > > more calories. > > > > CONCENTRATE ON COMPOUND MOVES - Moves that involve more than one > > joint activate more total muscle and thus increase strength & calorie > > burn. Squats, lunges, leg press, bench press, lat pull-downs... > > That's an arguement for free weights over machines because machines > > tend to isolate muscle groups. > > > > CYCLE YOUR TRAINING - Medium week, hard week, easier week, harder > > week... It's called " periodization. " Making changes of 5 to 10% each > > week in either intensity, duration, or frequency keeps your body from > > adapting. > > > > SUBSTITUTE A NEW EXERCISE FOR EACH MUSCLE GROUP - Just as you rotate > > your routine or machine, you should vary your exercises. Changing > > just one every week will keep challenging your muscles. Even changing > > your grip from wide to narrow can work the muscle in a different way. > > > > GIVE YOURSELF A REST - Muscles aren't built during an activity, in > > fact, they can be weakened from the stress of exercise. Muscles build > > during rest, so be sure to give them time off to re-build. At least > > one day off every week, and get plenty of sleep. > > > > ~Stacie > > > > > > > > > > > > ---------- > > > > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted November 17, 2003 Report Share Posted November 17, 2003 > > Subject:Working Out Smarter > > > > > > > I have posted this before but I think it is worth repeating. > > Gena > > > > > DON'T BE A DESK POTATO - If you give your workout everything you've > > > got but then do next to nothing the rest of the day, you're missing > > > out on opportunities to rev up your metabolism. Go for a stroll, > take > > > the staris... keeping your body active keeps you burning fat all > day > > > long. > > > > > > SPLIT UP YOUR EXERCISE SESSIONS - Exercising twice a day for 20 > mins > > > burns more cals than a single 40 minute session. Your metabolism > > > stays elevated for hours after each exercise bout--get two > afterburns > > > instead of one! > > > > > > GO FOR THE HEAT - Exercise long and hard enough to to increase > muscle > > > temperature--it causes the body to use calories at a faster rate. > > > Increased intensity adds to caloric expenditure, increases fat > > > metabolism after exercise, and speeds improvement in cardiovascular > > > fitness. > > > > > > CHANGE SPEEDS TO BURN MORE FAT - Interval training (alternating > > > sprint & recovery) can be used on any exercise machine. Start at a > > > moderate pace for 10 minutes, then crank it up for 2 minutes, etc. > As > > > you get used to the higher intensity, make those intervals longer. > > > > > > CHANGE YOUR ROUTINE & YOUR MACHINE - If you do the same > aerobic and > > > weight training activities each time you work-out, your muscles > will > > > become more efficient and your metabolism during exercise won't > > > change as much as it used to. After 6 weeks, your body adapts and > > > becomes 25% more efficient at conserving energy. Rotating your > > > routine will keep your body challenged. > > > > > > PUT MORE SWEAT INTO STRENGTH TRAINING - Aerobic training > burns > > > calories, but strength training boosts calorie burn in more than > one > > > way--it builds metabolism boosting muscle and burns body fat while > > > compensating for depleted glycogen stores. Keep moving between sets > > > and exercises to keep your heart rate up. > > > > > > DO MORE LOWER BODY STRENGTH TRAINING - The lower body > contains more > > > muscle mass, so you'll be working more muscle fibers and thus > burning > > > more calories. > > > > > > CONCENTRATE ON COMPOUND MOVES - Moves that involve more > than one > > > joint activate more total muscle and thus increase strength & > calorie > > > burn. Squats, lunges, leg press, bench press, lat pull-downs... > > > That's an arguement for free weights over machines because machines > > > tend to isolate muscle groups. > > > > > > CYCLE YOUR TRAINING - Medium week, hard week, easier week, > harder > > > week... It's called " periodization. " Making changes of 5 to 10% > each > > > week in either intensity, duration, or frequency keeps your body > from > > > adapting. > > > > > > SUBSTITUTE A NEW EXERCISE FOR EACH MUSCLE GROUP - Just as > you rotate > > > your routine or machine, you should vary your exercises. Changing > > > just one every week will keep challenging your muscles. Even > changing > > > your grip from wide to narrow can work the muscle in a different > way. > > > > > > GIVE YOURSELF A REST - Muscles aren't built during an activity, in > > > fact, they can be weakened from the stress of exercise. Muscles > build > > > during rest, so be sure to give them time off to re-build. At least > > > one day off every week, and get plenty of sleep. > > > > > > ~Stacie > > > > > > > > > > > > > > > > > > > ---------- > > > > > > > > > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted November 17, 2003 Report Share Posted November 17, 2003 > > Subject:Working Out Smarter > > > > > > > I have posted this before but I think it is worth repeating. > > Gena > > > > > DON'T BE A DESK POTATO - If you give your workout everything you've > > > got but then do next to nothing the rest of the day, you're missing > > > out on opportunities to rev up your metabolism. Go for a stroll, > take > > > the staris... keeping your body active keeps you burning fat all > day > > > long. > > > > > > SPLIT UP YOUR EXERCISE SESSIONS - Exercising twice a day for 20 > mins > > > burns more cals than a single 40 minute session. Your metabolism > > > stays elevated for hours after each exercise bout--get two > afterburns > > > instead of one! > > > > > > GO FOR THE HEAT - Exercise long and hard enough to to increase > muscle > > > temperature--it causes the body to use calories at a faster rate. > > > Increased intensity adds to caloric expenditure, increases fat > > > metabolism after exercise, and speeds improvement in cardiovascular > > > fitness. > > > > > > CHANGE SPEEDS TO BURN MORE FAT - Interval training (alternating > > > sprint & recovery) can be used on any exercise machine. Start at a > > > moderate pace for 10 minutes, then crank it up for 2 minutes, etc. > As > > > you get used to the higher intensity, make those intervals longer. > > > > > > CHANGE YOUR ROUTINE & YOUR MACHINE - If you do the same > aerobic and > > > weight training activities each time you work-out, your muscles > will > > > become more efficient and your metabolism during exercise won't > > > change as much as it used to. After 6 weeks, your body adapts and > > > becomes 25% more efficient at conserving energy. Rotating your > > > routine will keep your body challenged. > > > > > > PUT MORE SWEAT INTO STRENGTH TRAINING - Aerobic training > burns > > > calories, but strength training boosts calorie burn in more than > one > > > way--it builds metabolism boosting muscle and burns body fat while > > > compensating for depleted glycogen stores. Keep moving between sets > > > and exercises to keep your heart rate up. > > > > > > DO MORE LOWER BODY STRENGTH TRAINING - The lower body > contains more > > > muscle mass, so you'll be working more muscle fibers and thus > burning > > > more calories. > > > > > > CONCENTRATE ON COMPOUND MOVES - Moves that involve more > than one > > > joint activate more total muscle and thus increase strength & > calorie > > > burn. Squats, lunges, leg press, bench press, lat pull-downs... > > > That's an arguement for free weights over machines because machines > > > tend to isolate muscle groups. > > > > > > CYCLE YOUR TRAINING - Medium week, hard week, easier week, > harder > > > week... It's called " periodization. " Making changes of 5 to 10% > each > > > week in either intensity, duration, or frequency keeps your body > from > > > adapting. > > > > > > SUBSTITUTE A NEW EXERCISE FOR EACH MUSCLE GROUP - Just as > you rotate > > > your routine or machine, you should vary your exercises. Changing > > > just one every week will keep challenging your muscles. Even > changing > > > your grip from wide to narrow can work the muscle in a different > way. > > > > > > GIVE YOURSELF A REST - Muscles aren't built during an activity, in > > > fact, they can be weakened from the stress of exercise. Muscles > build > > > during rest, so be sure to give them time off to re-build. At least > > > one day off every week, and get plenty of sleep. > > > > > > ~Stacie > > > > > > > > > > > > > > > > > > > ---------- > > > > > > > > > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted November 17, 2003 Report Share Posted November 17, 2003 > > Subject:Working Out Smarter > > > > > > > I have posted this before but I think it is worth repeating. > > Gena > > > > > DON'T BE A DESK POTATO - If you give your workout everything you've > > > got but then do next to nothing the rest of the day, you're missing > > > out on opportunities to rev up your metabolism. Go for a stroll, > take > > > the staris... keeping your body active keeps you burning fat all > day > > > long. > > > > > > SPLIT UP YOUR EXERCISE SESSIONS - Exercising twice a day for 20 > mins > > > burns more cals than a single 40 minute session. Your metabolism > > > stays elevated for hours after each exercise bout--get two > afterburns > > > instead of one! > > > > > > GO FOR THE HEAT - Exercise long and hard enough to to increase > muscle > > > temperature--it causes the body to use calories at a faster rate. > > > Increased intensity adds to caloric expenditure, increases fat > > > metabolism after exercise, and speeds improvement in cardiovascular > > > fitness. > > > > > > CHANGE SPEEDS TO BURN MORE FAT - Interval training (alternating > > > sprint & recovery) can be used on any exercise machine. Start at a > > > moderate pace for 10 minutes, then crank it up for 2 minutes, etc. > As > > > you get used to the higher intensity, make those intervals longer. > > > > > > CHANGE YOUR ROUTINE & YOUR MACHINE - If you do the same > aerobic and > > > weight training activities each time you work-out, your muscles > will > > > become more efficient and your metabolism during exercise won't > > > change as much as it used to. After 6 weeks, your body adapts and > > > becomes 25% more efficient at conserving energy. Rotating your > > > routine will keep your body challenged. > > > > > > PUT MORE SWEAT INTO STRENGTH TRAINING - Aerobic training > burns > > > calories, but strength training boosts calorie burn in more than > one > > > way--it builds metabolism boosting muscle and burns body fat while > > > compensating for depleted glycogen stores. Keep moving between sets > > > and exercises to keep your heart rate up. > > > > > > DO MORE LOWER BODY STRENGTH TRAINING - The lower body > contains more > > > muscle mass, so you'll be working more muscle fibers and thus > burning > > > more calories. > > > > > > CONCENTRATE ON COMPOUND MOVES - Moves that involve more > than one > > > joint activate more total muscle and thus increase strength & > calorie > > > burn. Squats, lunges, leg press, bench press, lat pull-downs... > > > That's an arguement for free weights over machines because machines > > > tend to isolate muscle groups. > > > > > > CYCLE YOUR TRAINING - Medium week, hard week, easier week, > harder > > > week... It's called " periodization. " Making changes of 5 to 10% > each > > > week in either intensity, duration, or frequency keeps your body > from > > > adapting. > > > > > > SUBSTITUTE A NEW EXERCISE FOR EACH MUSCLE GROUP - Just as > you rotate > > > your routine or machine, you should vary your exercises. Changing > > > just one every week will keep challenging your muscles. Even > changing > > > your grip from wide to narrow can work the muscle in a different > way. > > > > > > GIVE YOURSELF A REST - Muscles aren't built during an activity, in > > > fact, they can be weakened from the stress of exercise. Muscles > build > > > during rest, so be sure to give them time off to re-build. At least > > > one day off every week, and get plenty of sleep. > > > > > > ~Stacie > > > > > > > > > > > > > > > > > > > ---------- > > > > > > > > > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted December 19, 2003 Report Share Posted December 19, 2003 > > Subject: Working Out Smarter > > > > > > I have posted this before but I think it is worth repeating. > > Gena > > > > > DON'T BE A DESK POTATO - If you give your workout everything you've > > > got but then do next to nothing the rest of the day, you're missing > > > out on opportunities to rev up your metabolism. Go for a stroll, > take > > > the staris... keeping your body active keeps you burning fat all > day > > > long. > > > > > > SPLIT UP YOUR EXERCISE SESSIONS - Exercising twice a day for 20 > mins > > > burns more cals than a single 40 minute session. Your metabolism > > > stays elevated for hours after each exercise bout--get two > afterburns > > > instead of one! > > > > > > GO FOR THE HEAT - Exercise long and hard enough to to increase > muscle > > > temperature--it causes the body to use calories at a faster rate. > > > Increased intensity adds to caloric expenditure, increases fat > > > metabolism after exercise, and speeds improvement in cardiovascular > > > fitness. > > > > > > CHANGE SPEEDS TO BURN MORE FAT - Interval training (alternating > > > sprint & recovery) can be used on any exercise machine. Start at a > > > moderate pace for 10 minutes, then crank it up for 2 minutes, etc. > As > > > you get used to the higher intensity, make those intervals longer. > > > > > > CHANGE YOUR ROUTINE & YOUR MACHINE - If you do the same > aerobic and > > > weight training activities each time you work-out, your muscles > will > > > become more efficient and your metabolism during exercise won't > > > change as much as it used to. After 6 weeks, your body adapts and > > > becomes 25% more efficient at conserving energy. Rotating your > > > routine will keep your body challenged. > > > > > > PUT MORE SWEAT INTO STRENGTH TRAINING - Aerobic training > burns > > > calories, but strength training boosts calorie burn in more than > one > > > way--it builds metabolism boosting muscle and burns body fat while > > > compensating for depleted glycogen stores. Keep moving between sets > > > and exercises to keep your heart rate up. > > > > > > DO MORE LOWER BODY STRENGTH TRAINING - The lower body > contains more > > > muscle mass, so you'll be working more muscle fibers and thus > burning > > > more calories. > > > > > > CONCENTRATE ON COMPOUND MOVES - Moves that involve more > than one > > > joint activate more total muscle and thus increase strength & > calorie > > > burn. Squats, lunges, leg press, bench press, lat pull-downs... > > > That's an arguement for free weights over machines because machines > > > tend to isolate muscle groups. > > > > > > CYCLE YOUR TRAINING - Medium week, hard week, easier week, > harder > > > week... It's called " periodization. " Making changes of 5 to 10% > each > > > week in either intensity, duration, or frequency keeps your body > from > > > adapting. > > > > > > SUBSTITUTE A NEW EXERCISE FOR EACH MUSCLE GROUP - Just as > you rotate > > > your routine or machine, you should vary your exercises. Changing > > > just one every week will keep challenging your muscles. Even > changing > > > your grip from wide to narrow can work the muscle in a different > way. > > > > > > GIVE YOURSELF A REST - Muscles aren't built during an activity, in > > > fact, they can be weakened from the stress of exercise. Muscles > build > > > during rest, so be sure to give them time off to re-build. At least > > > one day off every week, and get plenty of sleep. > > > > > > ~Stacie > > > > > > > > > > > > > > > > > > > ---------- > > > > > > > > > > > > > Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You are posting as a guest. If you have an account, sign in now to post with your account.
Note: Your post will require moderator approval before it will be visible.