FACT OR MYTH: Forgoing food before a workout helps you burn fat...

MYTH!!!....

Many people think that with an empty stomach, and no other source of "fuel" available to burn, the body will burn more fat.  Not true in the slightest.  In reality, when you're hungry your body will go into survival mode.  Instead of pulling protein ("fuel") from the kidneys and liver like it normally would, the body will start getting the protein ("fuel") it needs from your muscles.  Side effect of this, muscle loss.  Consequence of muscle loss, slower metabolism.  The more lean muscle mass you have, the more calories you burn at rest, therefore increasing your metabolism.  Overtime, if you consistently exercise on an empty stomach, your muscle mass will decrease and the slower and slower your metabolism becomes, making it increasingly harder to lose weight.        

Fact is, our body needs energy to perform at its highest and maximal levels.  Just as a vehicle needs fuel to run, our bodies are machines that need calories/nutrients to perform.  Feeding our bodies the right foods at the right times will help us to efficiently burn calories, keep our energy levels up, build lean muscle, lose weight and speed up the recovery process.  All of these vital and necessary factors.

What to eat pre-workout?  The best pre-workout snacks include a complex carbohydrate, as well as a protein.  My fave is 2 slices of low sodium Ezekiel Bread (toasted) with almond butter (2 tablespoons).  Here are a few other recommended options:

• Brown rice (1/2 cup) with black beans (1/2 cup)
• Small sweet potato with steamed or lightly salted broccoli in olive oil (1 cup)
• Greek Yogurt with Kashi Go Lean Crunch (1 serving)
• Oatmeal (1/2 cup) with berries (1 cup)
• Apple and walnuts (1/4 cup)

Tomorrow I will be posting on the importance of POST-workout eating.  Stay tuned! :)

Until next time....  Bactive, Bhealthy, Bstrong, Bfit, BYOU!!

XOXO
B

How Much Cardio Is Too Much?

I’m sure you all know that one woman (and no, I’m not being sexist here, just being realistic because we all know men loathe cardio;)) who is at the gym for a minimum of 2 hours jumping from one piece of cardio equipment to the other.  Now, one might ask, is this much cardio really necessary or beneficial?!  

Well, to that, I would say it depends on your goals.  If you’re just trying to burn calories, well yes, cardio is a good way to do that.  However, with that being said, if all you’re doing is cardio training, without any resistance or weight training included, you’re not only burning fat, you’re burning your muscle off as well.  That's no good.  How much muscle we have directly corresponds to how fast our metabolism is revving: more muscle mass = higher metabolism, and the opposite is also true, less muscle mass - slower metabolism.  Not to mention, burning off your muscle and fat will just leave you looking flabby...(aka "skinny fat), and no one wants that!  To avoid this, incorporate 3-4 days of resistance training, along with your cardio, throughout the week.  This way, once you start burning that fat off, your toned muscles underneath will start to pop through. :) 

As for everyone out there who is trying to BUILD muscle, or is naturally thin and has a hard time gaining weight (ugh, must be nice ;)), you definitely need to make sure to limit your cardio... I know, bummer, right?! :).  Your body needs those calories to build muscle, so avoid burning those vital "building" calories off through cardio. 

Until Next Time….BActive, BHealthy, BStrong, BFIT!!

<3B

A circuit workout you can do ANYWHERE!

It's SUMMER! - The time of year where we want to have our best bodies to flaunt at the pool, however usually one of the busiest times of the year in regards to making time for your workouts.  Main word there, "making" time.  We MAKE time in our busy schedules for those things that we WANT to make time for.  Don't let your workouts be the exception!  Below is a 20 minute workout that you can do ANYWHERE (hotel room, at the airport between flights, beach side, etc.), using nothing more than your own body weight!   Now GO and get your sweat on and heart rate up! :)

Exercise #1:   Squat Jumps - 20 seconds

                         Rest - 10 seconds

**Do this circuit 8 times** 

Exercise #2:   Push-ups (modified on your knees if you need to) - 20 seconds

                         Rest - 10 seconds

**Do this circuit 8 times**

Exercise #3:   Burpees - 20 seconds

                         Rest - 10 seconds

**Do this circuit 8 times**

Exercise #4:   Mountain Climbers - 20 seconds

                         Rest - 10 seconds

**Do this circuit 8 times**

Do Exercise #1, 8 times through.  After the 8th time, rest 90 seconds and then move on to Exercise #2.  Continue the same way for the remaining Exercises.  

BeFIT, BeYOU!

XOXO,

B