Question: "I read that in order to get into "fat burning phase" you have to exercise like cardio, or tread mill for 30 minutes & you don't really get the burning until after 30 minutes or so?
The longer & slower the better.
Then I read that any exercise is cumulative?
You can do 20 minutes in the morning & 20 minutes at night or even 10 minutes 3x a day for fat burning?
What is right?"
Answer:
Here is the thing. Yes, you burn fat at the lower heart rate levels and walking longer than more intensity. However, you want to burn more calories versus fat. When you burn more calories you will drop more inches.
You are burning fat right now reading this. That isn't getting you into shape though or allowing you to lose inches. This common misconception is the reason many people do not reach they goal, get frustrated and quit.
Your goal should be to burn more calories and get fitter. The machines at the gym are correct that burning fat is at the lower rate, but that is not how to reach your goal. That, in my opinion, is a wasted workout.
Get your heart rate up. Play with various intensities, sweat, breath hard, and burn the most calories you can. Make it a game to see if you can meet or beat the number of calories you burned during your last workout. Do this and you will reach your goal!
The cumulative comment is correct. It is most important to burn the most calories when releasing unwanted weight. You'll usually burn the most calories in one 60-minute workout versus two 30-minute workouts. However, two 30 minute workouts are better than one 30 minute workout. Calories burned is the goal always! :)
Wednesday, March 25, 2009
Sunday, March 22, 2009
Tracking Weight
Tracking your weight and inches is a great way to stay on track. You are much more likely to workout and honor the weight you want to be with your meals when you track your progress. Start tracking your weight every other week and see what happens.
Do not get discouraged if you don't see a change right away. Be patient and look ahead at the next weigh in or inches checked and keep going.
You can do this! I believe this in ever cell of my body!
Do not get discouraged if you don't see a change right away. Be patient and look ahead at the next weigh in or inches checked and keep going.
You can do this! I believe this in ever cell of my body!
Challenge of the week
Give these workouts a try:
For level 1 members who are just getting started:
1. Workout for a total of 90 minutes this week.
2. Do one minute of intensity where you get your heart rate going a bit harder. Try one hill.
3. Eat at least 2 meals a day that are like someone who is the weight you want to be.
Good job!
For level 2 members who are a bit more fit or who really want to get the ball rolling:
1. Workout a total of 180 -240 minutes this week or 3-4 60 minute workouts.
2. Do two workouts on hills, or increase your heart rate 3-4 times for 1 minute during 1-2 workouts; recovering in between your sets. Do one strength training workout.
3. Eat at least 2-3 meals a day for 5 days and one snack like someone who is the weight you want to be.
This will burn more calories and increase your fitness level a lots quicker than level 1.
For level 3 members who see themselves as already being the size they want to be:
1. Workout a total of 240-300 minutes this week or 4-5 workouts.
2. Do two hill workouts and two strength training workouts.
3. Eat 3-4 meals a day for 5 days and one to two snacks a day like someone who is the weight you want to be.
This will have you arrive at your goal body the quickest. Start to ask yourself one questions, "Does this meal and workout honor being my goal weight".
You can do this!
For level 1 members who are just getting started:
1. Workout for a total of 90 minutes this week.
2. Do one minute of intensity where you get your heart rate going a bit harder. Try one hill.
3. Eat at least 2 meals a day that are like someone who is the weight you want to be.
Good job!
For level 2 members who are a bit more fit or who really want to get the ball rolling:
1. Workout a total of 180 -240 minutes this week or 3-4 60 minute workouts.
2. Do two workouts on hills, or increase your heart rate 3-4 times for 1 minute during 1-2 workouts; recovering in between your sets. Do one strength training workout.
3. Eat at least 2-3 meals a day for 5 days and one snack like someone who is the weight you want to be.
This will burn more calories and increase your fitness level a lots quicker than level 1.
For level 3 members who see themselves as already being the size they want to be:
1. Workout a total of 240-300 minutes this week or 4-5 workouts.
2. Do two hill workouts and two strength training workouts.
3. Eat 3-4 meals a day for 5 days and one to two snacks a day like someone who is the weight you want to be.
This will have you arrive at your goal body the quickest. Start to ask yourself one questions, "Does this meal and workout honor being my goal weight".
You can do this!
Tuesday, March 17, 2009
Challenge of the week
Challenges make fitness fun. When you give yourself a challenge versus doing the same workout over and over again it mixes it up, allows your body to stress a little more creating change, and you enjoy the workout more. :)
I challenge you to measure a distance either running, walking, swimming or biking. Time yourself. Then, do the workout again sometime this week and see if you can beat your time! This will do two things. First, you will burn more calories the second time you do the workout. Second, you'll increase your fitness level and endurance a lot quicker than doing the same workout over and over.
Give it a shot and let me know how you do!
Your second challenge is to eat like someone who is the weight you want to be at least 2-3 times a day for the rest of the week. See if you can eat like a cave man or woman and only eat foods that have been picked, killed, or grown in someway. Allow yourself only three special treats this week and no more. Let me know how you do!
FREE Teleclass with me April 2nd at 6pm PST.
5 Keys to Weight Loss Success
This call is for you if you:
~ Are tired of yo-yo diets and exercise.
~ Have ever thought, "I'll never lose weight".
~ Wonder what your life would be like in a fit, firm, amazingly healthy body!
Visit: www.Revelation-Fitness.com to register TODAY!
I challenge you to measure a distance either running, walking, swimming or biking. Time yourself. Then, do the workout again sometime this week and see if you can beat your time! This will do two things. First, you will burn more calories the second time you do the workout. Second, you'll increase your fitness level and endurance a lot quicker than doing the same workout over and over.
Give it a shot and let me know how you do!
Your second challenge is to eat like someone who is the weight you want to be at least 2-3 times a day for the rest of the week. See if you can eat like a cave man or woman and only eat foods that have been picked, killed, or grown in someway. Allow yourself only three special treats this week and no more. Let me know how you do!
FREE Teleclass with me April 2nd at 6pm PST.
5 Keys to Weight Loss Success
This call is for you if you:
~ Are tired of yo-yo diets and exercise.
~ Have ever thought, "I'll never lose weight".
~ Wonder what your life would be like in a fit, firm, amazingly healthy body!
Visit: www.Revelation-Fitness.com to register TODAY!
Monday, March 16, 2009
Working out and Eating Right is Like Brushing Your Teeth You Do it All The Time!
Today I taught a Pilates Bootcamp. The class was bigger than I had thought it would be. I love that! We did 3-5 minute warm-up, 20 minutes of Pilates, 25 minutes of cardio where we ran to one of our amazing hills, ran up the hill 2 times and back to class for our cool down. Find out more about my Pilates Cardiocamp click here. I have clients who've been with me for 8 years and a few who just started.
I enjoy pushing my clients and know that when I push myself I inspire them to believe they can do it too. I know they can and I know you can!
Today I ate: 2 eggs over medium, with 3 small tortillas for breakfast, 2 small chicken tacos for lunch with tomatoes, a small chicken taco with tomatoes for a snack between lunch and dinner, a meetball stew with tomatoes and mushrooms and a cup of warm rasberry tea for desert. I was never full today. Instead I felt no longer hunger most of the day. I got a bit hunger between clients since I didn't have my snack in the car like I normally do.
What can you eat tomorrow that will allow you to go through your day being no longer hungry most of the time and enjoy what you eat? Let me know what comes up for you.
I enjoy pushing my clients and know that when I push myself I inspire them to believe they can do it too. I know they can and I know you can!
Today I ate: 2 eggs over medium, with 3 small tortillas for breakfast, 2 small chicken tacos for lunch with tomatoes, a small chicken taco with tomatoes for a snack between lunch and dinner, a meetball stew with tomatoes and mushrooms and a cup of warm rasberry tea for desert. I was never full today. Instead I felt no longer hunger most of the day. I got a bit hunger between clients since I didn't have my snack in the car like I normally do.
What can you eat tomorrow that will allow you to go through your day being no longer hungry most of the time and enjoy what you eat? Let me know what comes up for you.
Un-Motivated? Try these 3 activities!
One of the biggest questions I get is, "how do I stay motivated", or even, "how do I get motivated". This is the magic question isn't it? Actually, not really. What people really mean is, what do I need to do differently to stop thinking in a way that isn't giving me what I want!
That is truly the key. Your words, questions, and feelings are either pulling you toward being motivated to workout and eat right or pulling you away from motivation. Here I'll prove it.
Try saying this statement and question and tell me how you feel.
1. I need to go workout.
2. How can I easily release 1lb by next week?
Can you feel the difference? You better believe you can!
One is pulling you away from being motivated to workout and the other is pulling you toward being motivated to workout. Still don't believe me? Try saying each for 1 minute and you'll feel what I mean.
So what are you supposed to do when you are stuck in being pulled away from being motivated to workout? Would you like to know what Tony Robbins uses? I've been using this and it totally works!
Step 1: Change your body language. If you are sitting, stand-up. If you are standing, walk around. Get energy in your body through movement and feel the vibration in your body start to rise-up!
Step 2: Change your words. Use the example above. Go from "I'm too tire to workout"; to "how can I make working out easy right now". Give it a try and see what happens!
Step 3: Change the tonality of your words. If you are saying, "I'm too tired", you are probably also sounding too tired. Get excited like a 4 year old with a new puppy. It would go something like this: "OH MY GOSH! I wonder how I can make working out easy right now. What would that look like?" Get curious and see what shows up!
If you want different results, you must change the questions and statements that are running in your head and running your life in a direction you don't want to go!
For more info on this sign up for my 5 Keys to Weight Loss Success Teleclass that happens the first Thursday of every month. You can register at www.Revelation-Fitness.com. I'll talk with you soon.
That is truly the key. Your words, questions, and feelings are either pulling you toward being motivated to workout and eat right or pulling you away from motivation. Here I'll prove it.
Try saying this statement and question and tell me how you feel.
1. I need to go workout.
2. How can I easily release 1lb by next week?
Can you feel the difference? You better believe you can!
One is pulling you away from being motivated to workout and the other is pulling you toward being motivated to workout. Still don't believe me? Try saying each for 1 minute and you'll feel what I mean.
So what are you supposed to do when you are stuck in being pulled away from being motivated to workout? Would you like to know what Tony Robbins uses? I've been using this and it totally works!
Step 1: Change your body language. If you are sitting, stand-up. If you are standing, walk around. Get energy in your body through movement and feel the vibration in your body start to rise-up!
Step 2: Change your words. Use the example above. Go from "I'm too tire to workout"; to "how can I make working out easy right now". Give it a try and see what happens!
Step 3: Change the tonality of your words. If you are saying, "I'm too tired", you are probably also sounding too tired. Get excited like a 4 year old with a new puppy. It would go something like this: "OH MY GOSH! I wonder how I can make working out easy right now. What would that look like?" Get curious and see what shows up!
If you want different results, you must change the questions and statements that are running in your head and running your life in a direction you don't want to go!
For more info on this sign up for my 5 Keys to Weight Loss Success Teleclass that happens the first Thursday of every month. You can register at www.Revelation-Fitness.com. I'll talk with you soon.
Subscribe to:
Posts (Atom)
