Nick thanks for this question, it’s an important one. If you’re listening to this show right now it means you care about your health and fitness and I want you the listener to get the most out of these episodes, it’s why we do the show the way we do. We’re doing a daily show because there is a plethora of health and fitness information to get through.
The problem is that most weekend warriors that participate in these sports use them as their exercise and they won’t do anything unless they have something to chase and someone to beat. Which means they exert themselves heavily for short bursts and do nothing the rest of the time, the problem with this is that they are not active enough through the rest of their everyday lives, which means they are actually sedentary even though they’re exercising once or twice a week, this is a problem.
So how can you eat less and make healthier choices when you’re out?
Today we’re talking about lifting weights, building muscle and getting stronger. The basic premise for how you get stronger is by overloading a muscle, this is done by putting some kind of resistance on it, forcing it to recruit more muscle fibres and use more energy to overcome or at least try to overcome the load.
The thing with fat is that it takes a bit longer to turn it into energy so once you start to move or exercise your body starts to switch into burning more carbohydrates because they are more readily available, I know you want to burn more fat but it’s okay because as you move or start to exercise the percent of energy coming from fat is going down but the overall number of calories you’re burning is going up.
Like we covered in the intro we make rules for ourselves all the time, in the form of telling ourselves we’re only going to watch 1 episode only to find ourselves saying, ‘just one more episode’ but how many episodes does just one more episode turn into? and then we feel guilty about how we wasted that time or how often do you say I’m going to do my workout at lunch no matter what and then you get an ‘urgent’ matter that comes up right before your workout where you need to work through your lunch instead of taking the time to do even a short workout?
So what can we do to have better strategies to deal with the rules our lives need?
Find out what you need to be concerned about and what types of exercise you should do when recovering from cancer treatments.
So the crux of this weeks question is this, How can I control what I eat when I’m not in control of my environment or the food being served?
Today is a must read’s episode and we’re talking about the 7 Habits of Highly Effective People by Dr. Stephen R. Covey, this is not technically a fitness or health book, but more like a self help book, if I’ve learned anything in my last 10 years of teaching fitness, not exercising is a time management problem and a thinking problem, not a knowledge about fitness problem, so we’re going to focus in on that part of the book today, stick around, you’re not going to want to miss this one. Not only do we talk about the book but we give you some things you can apply to your life right away.
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First things first, I know you probably say you want to lose weight, but what you’re actually saying is that you want to lose fat. I know it may seem like semantics to the average person but language is powerful and can affect you in many sub-conscious ways the exact same way as negative self-talk can.
The long and short of it is this, exercise intensity is what your heart rate is as a percent of your maximum heart rate while you’re doing exercise. How you decide what intensity you should be exercising at really depends on what you want to get out of your exercises.
Osteoporosis is a disease that mostly effects woman but can also effect men, the older you get the more at risk you are. Osteoporosis effects your bone density, your body uses tiny pieces of your bone to keep your body alive and when you’re younger it’s very good at growing and replenishing that bone, but over time as you age your body becomes unable to replace bone as quickly as you lose it. At a certain point in time the density of your bones can decrease enough that they become more brittle and you’re at an increased risk of getting a fractures. When this happens it’s called osteoporosis, luckily it can be prevented and the sooner you can start the better.
What is Rest Pause Training?
Rest pause is a bit like interval training but for your muscles, it is one of the best ways to ensure you're taking your muscles all the way to failure and creating maximum overload in them to break them down and force them to come back stronger.
So how do you do it?
Alright, so the bridge version of this question is this, is it bad to workout at home? And my answer to that question is, it really depends, it depends what your goals are, it depends if you have enough space for your abilities, it depends how many distractions you have at home, it depends if you can be motivated enough to exercise at home and it depends what’s convenient for you.
So, do you need to do AB workouts to make your abs show? The short answer to this question is yes, but abdominal exercises by themselves aren’t enough.
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Front Plank on a Stability Ball Video
Warm-ups are very important and for the average person they should only take about 5 minutes.A warm-up is a series of exercises you do before you perform your actual workout or activity. The warm-up is a very important and often overlooked part of a workout.
Everyday you eat food, not only do you eat food but you probably eat the same foods 90% of the time and you don’t even realize it. I’m going to give you 5 strategies today that will help you eat less.
Almost everyone wants to lose a little bit of weight, but what percent of that comes from exercise and what percent is nutrition.
Just listen to this episode to find out!
https://my.fitnessforfreedom.com/welcome
Today is a Q & A weekends episode and our question is in, from Suham, What is the minimum amount of exercise needed to maintain health – avoid diabetes, hypertension etc.? That is a great question Suham and we will get to it in today’s episode so don’t go anywhere.
https://my.fitnessforfreedom.com/welcome
Here’s the deal, Slim by Design is a book about how you can redesign your life so you eat less without thinking about it. In other words control your environment so you don’t need to rely on willpower or any other crazy diet schemes. What I love the most about this book is that everything is backed up by science with hard numbers in the research they’ve done, it’s suggestive not restrictive and you can apply it to any form of eating whether you’re actively trying to lose weight or not.
http://www.slimbydesign.org/
I think everyone wants to be a little bit healthier and a little bit more active, but that requires change, today we’re going to talk about how you can change your identity to become a healthier version of yourself.
The concept of losing weight is actually really simple burn more calories than you eat, but if you’re like most people you realize there are way more factors that play into it, which is why exercising to lose weight will only take you so far. In order to understand the role exercise play’s in weight loss you need to understand what exercise does to your body.
https://www.youtube.com/watch?v=iFixzPbavj4
https://my.fitnessforfreedom.com/
So what is a plateau? A plateau is a period of time where you become stagnant or unable to improve any further, if we’re talking about lifting weights it means you’re unable to lift a heavier weight or lift the same weight more times. This is a really common problem that I see people deal with and it’s really important to handle because plateaus usually mean lost motivation, which means less exercising which means you’re losing out on all the great benefits exercise has to offer. Here’s how to overcome them!
Let’s start by pointing out the obvious, breathing is really important. It is required for your body to get oxygen so you can perform your best and use your energy the most effective way possible. Different types of exercise require different types of breathing and that’s what we’re going to talk about today.