healthy stuff

RSS

Posts tagged with "cardio"

1) Not good/healthy haha. But now that I have a job I should be able to afford to eat healthier. 2) I used to run about a mile as a warm-up and then get on with my workouts. Not much a fan of running, and long-distance just bores me to death. Recently, I haven't done any, which I know is a problem. Cardio is still pretty decent though. 3) A lot of various push-ups and sit-ups: usually somewhere around 100+ push-ups with a set consisting of 10/10/10 of one kind of push-up and then I do (part two)

a different push-up with the same reps. Same with the sit-ups. Usually this lasts me around 15-20 minutes with a 30 second to a minute break between each set.

yikes! sorry that it took so long to reply, nick. i’ve been trying to catch up with private questions that people have been asking, causing me to be pretty MIA with updates and “public” Qs.

anyways, after reading your answer to my first question, your diet is definitely the problem that needs to be addressed. that wide range of weight fluctuation kinda proves how much diet is a factor in your weight.

and i know you said that you’re not interested in losing weight, but if you want to “lose some of the leftover fat,” you may have to— at least in terms of dropping some of that fat mass.

still, based off of your height-to-weight proportion, i’d say that you’re at a weight in which stubborn fat (that is, the last layer of belly fat that is such a challenge to lose) is what you have to target. 

so the first thing that i’d suggest is to really take a look at what you’re eating (count your calories for at least three days to gain a perspective on your diet). then it’ll be time to make some changes.

regarding your cardio, i wholeheartedly believe that it’s necessary to get rid of fat. if long distance bores you to death, then i’d like to introduce you to HIIT (high intensity interval training)— which is actually better than regular old long distance.

…the subcutaneous fat loss was ninefold greater in the HIIT program than in the traditional long slow distance cardio program. 

(source: http://www.balancedexistence.com/cardio-fat-loss/)

and finally, i’m not too sure about just doing push-ups and sit-ups. i mean, it’s still a workout, don’t get me wrong. but i always suggest a little diversity in workouts simply because certain muscle groups need to be isolated. in this regard, i’d recommend doing more than just push-ups and sit-ups (especially because sit-ups can be bad for your back).

if you could, i’d appreciate a little more detail on these “various push-ups and sit-ups.”

Hi! I've been eating healthier than before and I've been going to the gym for 6 weeks now (I think I'm in love with exercise!, I do cardio, abs and I lift weights). But here is my question, I weight 114 pounds and I don't have a flat tummy, how long do you think it will take before I have one if I continue doing this?

hi there! yay, i’m glad you’ve fallen in love with exercise! :)

ideally, i’d love to say that if you keep at it, you’ll achieve the super-flat stomach that almost everyone desires. however, the fact of the matter is that it’s harder than most expect.

in order to achieve this goal, it’s not simply about doing the right amount of exercise. there’s more to it than that. typically, diet is the most important factor, and still, there are other things that can prevent you from achieving a flat tummy:

  • Retaining water can make you look and feel fatter than you are. The amount of water our cells retain has a lot to do with the balance of sodium and potassium in our body fluids. Too much salt (sodium), the curse of modern diets, is often the easiest cause of water weight to fix.
  • The body fat level required to get flat abs is lower than you can sustain with your current lifestyle/schedule, or the body fat level required is lower than is healthy for your body to function. (the level of fat in your body has to reach a certain low in order to have a flat stomach or six-pack.)
    (source: about.com)
    it’s not impossible— but now you can better understand why it can be such a struggle to get a flat stomach. still, don’t let it discourage you! the fact that you’re exercising is already commendable. :)

    What if you want to run, but the weather doesn't allow and you have no treadmill or access to a gym? I'm 15 years old. (:

    rain? snow? no problem!

    bundle up with the right gear, and you should be A-OK. weather should never stop you from a good run— unless it’s lightning haha. 

    but if you really can’t, there’s plenty of things you can do indoors. jump roping’s a great cardio alternative, and even if you don’t have a rope, you can always jump in place to achieve the same result.

    i definitely recommend checking out my workouts and looking into plyometrics (jump training) as well as calisthenics (push-ups, crunches, all’a that type of stuff). 

    i’m glad you want to stay in shape, despite the weather. good luck! :)

    Sep 3

    Hi :) I'm trying to lose a couple pound, tone up, and build some cardio endurance (i can barely jog a half mile). I know it's best to exercise in the morning, but I always have more energy in the evening. is it bad to work out at night?

    hi there! there’s nothing wrong with working out at night. if it fits your schedule best and doesn’t mess with your ability to sleep, then go for it!

    kudos to you for trying to build up your endurance! :)

    —-

    Not necessarily; it depends on the person. Some people sleep better after a run, but others feel wide awake due to getting their blood moving.

    -Martin

    Hi! I was just wondering, is a 20-minute cardio workout 6-7 days a week enough to help me lose 2lbs every week? My workout is intense enough that it leaves me out of breath and sweating profusely, but do you think i should exercise longer to reach my weekly goal?
    Hope you could help me! Thanks! <3
    (Btw, I eat 1200-1600 calories daily.)

    Anonymous

    Thanks for including your intake. Next question to ask would be what your weight and height are. What you are doing right now for cardio (sounds like you’re doing HIIT) is fine. Actually, if you truly are going as intensely as you say, I’d personally scale it back a bit (say, 3-4x/week).

    As for your target weight loss of 2 lbs/week, be aware that this is easier to achieve the more weight you have to lose.

    It’ll become progressively more difficult to attain this level of weight loss as you become very lean due to a number of factors (lowered resting metabolic rate, water retention, low leptin, the presence of orexigenic peptides driving hunger). Your body is going to work against you.

    -Martin

    just a quick workout. :)
obviously, the warm-up and cooldown should be at a reasonably slow pace. then, every blue line means that you have to repeat the warm-up (as fast as you can), which really can work up a nice sweat.
a few explanations&#8230;
high knees - while working your arms and alternating legs, drive your knees up nice and high (hence, &#8220;high knees&#8221;).
butt kickers - it&#8217;s like running, except the heels of your feet should hit your butt each time you take a step. i did these by &#8220;running&#8221; in place!
rim jumps 
tricep dips
plié squats - here&#8217;s a good video (skip to 37 seconds).
scissors - lunge on one side and then quickly transition into a lunge on your other leg by jumping. that is, switch legs by jumping in the air. 
bicycle crunches 
leg lifts - lie with your back on the ground. then, with your legs straight, lift them up a little over a 45 degree angle, and slowly lower them about 5 inches off the ground. hold for a few seconds.
good luck, and enjoy yourself!
ps. don&#8217;t forget to keep your knees behind your toes when squatting and doing lunges.

    just a quick workout. :)

    obviously, the warm-up and cooldown should be at a reasonably slow pace. then, every blue line means that you have to repeat the warm-up (as fast as you can), which really can work up a nice sweat.

    a few explanations…

    • high knees - while working your arms and alternating legs, drive your knees up nice and high (hence, “high knees”).
    • butt kickers - it’s like running, except the heels of your feet should hit your butt each time you take a step. i did these by “running” in place!
    • rim jumps 
    • tricep dips
    • plié squats - here’s a good video (skip to 37 seconds).
    • scissors - lunge on one side and then quickly transition into a lunge on your other leg by jumping. that is, switch legs by jumping in the air. 
    • bicycle crunches 
    • leg lifts - lie with your back on the ground. then, with your legs straight, lift them up a little over a 45 degree angle, and slowly lower them about 5 inches off the ground. hold for a few seconds.

    good luck, and enjoy yourself!

    ps. don’t forget to keep your knees behind your toes when squatting and doing lunges.

    Hey there!
    I have a couple of questions:
    1. I don't exercise very often, and when I do (I normally do 50 jumping-jacks, 30 crunches, 30 squats and 30 leg-lifts on each leg), I feel very shaky when I'm done, like I'm about to fall, and when I get up in the morning, I get sore muscles. But, when I walk on the treadmill for 30 or 40 minutes, I feel really good. So why don't I feel good when I do crunches, squats, leg-lifts and jumping-jacks?
    2. My mom cooks the food with A LOT of oil, and everything seems fattening, I tried telling her to cut down the oil but she won't listen, so what do I eat? Can I eat salads and sandwiches and vitamins?
    3. My always brings home chocolates and chips and candy and when I tell her to stop bringing it, she ignores me. I try as hard as I can to resist them, but I just can't! I tried having an elastic around my wrist and snapping it when I want to eat them. But I always end up eating. How can I resist these stuff?

    1. Because those exercises are more intense than walking, the chances of nausea, syncope (fainting), and other side effects are higher.

    2 and 3. I lumped these questions together because they both boil down to an issue of your environment making it difficult for you to make good choices. A variety of whole, unprocessed foods is the safest route, with multivitamin/multimineral use kept to a minimum.

    A good way to improve your chances of success is to allow yourself moderate consumption of some of your mom’s oily cooking, chocolates, chips, and candy. Working them into your diet will lower the chances of you overindulging in them later.

    -Martin

    they don&#8217;t know your body composition. i mean, some machines don&#8217;t even ask for your weight or sex&#8230; 
don&#8217;t always trust what the machine says!

    they don’t know your body composition. i mean, some machines don’t even ask for your weight or sex… 

    don’t always trust what the machine says!

    how good is jump roping for you?? and what does it tone?

    Anonymous

    jump roping can be an amazing addition to any workout. now i say addition because really, you’re not gonna want to jump rope for a solid hour. i know it may not seem like much but jump roping can be pretty demanding.

    to answer your question, this exercise is a great way to tone your legs and buttocks. however, it doesn’t stop there, as jump roping engages all the major muscle groups in your body.

    it can be an excellent all-over toner, especially when you do a workout like this.

    when done properly, jump roping is actually a low-impact form of cardio— and it’s so good because it increases your aerobic capacity, builds stamina, and also improves coordination. 

    extra info? a lot of people jump way too high when they incorporate this into their workout. you really only wanna come 1-2 inches off the ground. additionally, competitive jump roping coach roger crozier says to 

    stay high on the toes. when you walk or run, you impact your heel. with rope jumping you stay high on your toes and use your body’s natural shock absorbers… rope-jumping is lower impact than jogging or running if done properly. if not, it’s considerably more impact.

    just like with any exercise, to benefit the most, make sure you’re doing it properly. good luck! :)

    do you know how to increase my metabolism?

    hello! :)

    • first of all, sleep properly. seriously, getting enough quality sleep is one of the easiest ways to boost your metabolism.  
    • drink cold water - your body burns calories by making up for the loss of temperature. it seems insignificant, but it’s one of those tiny changes that can add up over time.
    • drink green tea, it’s another natural metabolism booster.
    • eat right - that one’s obvious.
    • cycle your calories. it helps trick your metabolism from slowing down!
    • eat spicy food every once in a while.

    there’s always gonna be the little tips to improve your metabolism, but really, the best way to do so is through exercise— there’s no way of avoiding it. 

    however, if you really wanna focus on metabolism, the absolute best way to maximize your efforts is through strength training and interval training. incorporate some weightlifting into your workout, or if you don’t have access to any weights, do some calisthenics (e.g. push-ups, bicycle crunches).

    additionally, during your cardio, don’t just stay at the same pace the whole time. switch it up but including bursts of high intensity activity.

    why? doing this will help increase your lean muscle mass, which means that you’ll burn more calories when you’re not exercising. in fact, according to john berardi, PhD, president of precision nutrition:

    putting on just 5 to 10 pounds of lean muscle mass will rev up your resting metabolism — the number of calories your body burns to maintain life — by roughly 100 calories, each and every day. 

    good luck!