When do I Eat???

Before exercise? After exercise?

A lot of your decision depends on your goals, what time of day and what kind of exercise. If you are doing cardio and wanting to lose weight then first thing in the morning before you eat or last thing at night after your last meal. In theory if you get your cardio before your first meal, you have fasted all night so the body has to dip into fat stores for fuel and energy instead of using food you may have consumed. By doing your cardio after your last meal, you burn up any excess calories your body might have stored as fat at the end of the day.

But, lifting weight to add lean muscle mass and strength is a different story. The body needs fuel to lift at maximum capacity. After lifting, the cells are screaming for nutrients and need protein to grow and repair.

So, ask yourself-

What’s your goal?

What day is it?

What time is it?

What the Fitness!?!

a cut the crap blog about the wide world of fitness

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All Diets Work…Really???

Ok..You didn’t read it wrong. To some degree, all diets work. There is a reason there are so many around and some have been here for quite a while. Some get better results and some are healthier for you but they ALL get results.

Why? What do they have in common? By following a diet you stop wondering through the day eating what is most convenient and never planning ahead. Suddenly it’s lunch time and we grab the nearest thing edible or venture to Micky D’s across the street.

The trick is finding a “diet” you can stick with the rest of your life. Good nutrition isn’t a part time thing. It has to become a way of life. Starting a diet you can only stick with a month or two will only set you up to fail. Find a plan with a good balance and variety of foods you like(not cake, pie etc..ha) and be realistic. It’s ok to allow yourself to have a free day from time to time or you might get burned out. Plus, it wasn’t one day of sweets that made us need to diet, it is stringing days like that together for a while.

Disclosure

Some content(not all..and none I don’t believe in) have been sponsored.

Got no Gym

I was asked again this weekend “how can I get in shape without going to the gym?” I get this a lot-  I don’t like to go to the gym…I don’t have access to the gym..or more recently, I can’t afford to go to the gym.

Here is one example of a “gymless” workout-

This is a great warm up and start

Do 3 sets of 20-50 depending on your fitness level

Legs

Make sure you have good knees

3 sets(alternate legs) 20 reps

Legs

the example shows only one side. I prefer you going up and over

3 sets of up and over for 20-50 reps

LEGS ARE DONE

Chest/Abs

work abs and chest together doing the example or keep the legs straight and just do the pushups

3 sets of 20

adjust the difficulty for pushups by changing how far your legs are out on the ball

the closer to the hips the easier..closer to the feet the harder it is

Back

if you dont have weights..use a milk jug(1 gallon of water weighs 8lbs.)

3 sets of 20 reps

Triceps

3 sets of 20 reps

Abs

20 reps

Obliques

20 reps

Abs

20 reps

Now you just need to STRETCH

Hold all stretches for at least 30 seconds

Weekends are Killing Me!!!

Had 2 clients in the same boat this past year. Both of them (guys in their late 30s..40-50 lbs over weight) were doing everything they should during the week. They (lets call them Harrold and Kumar)came to all their workouts, did cardio on days in between and followed the nutrition plan I set them on. But they were frustrated that they hadn’t lost any weight! The last thing they had in common was killing them.. Party party weekend!!! All the progress they made during the week was destroyed in 2 days. They found it hard to believe that working so hard during the week could all be changed by that one slight screw up. I finally convinced Harrold to follow my advice. The alcohol not only was adding a few calories but worse it blocks fat metabolism!

After a month and a half , Kumar was asking what the hell Harrold was doing. He was shocked to hear he just cut out the partying and already dropped 25 lbs. Hard as it was, Kumar gave it a try. I know it was hard for him to give up the night life for a while and even harder to admit I was right…but 19 lbs later he had no choice. He also admitted to all the late night eating the drinking led to and hadn’t realized he was making some pretty poor decisions(I hope those poor decisions were only about food..ha).

They are both on track now, getting closer to their goals and with their metabolism revved up, can afford to have a few fun nights out. Sacrifice doesn’t have to last forever. But it is important to get things headed in the right direction, add lean muscle to raise your metabolism, be consistent and get in a healthy habit first.

This is just one small piece of the puzzle.