Eve's Health & Fitness

DOB: October 27 CURRENT RESIDENCE: North Eastern Oklahoma OCCUPATION: Certified Group Fitness Instructor HEIGHT:5'1"; WEIGHT:105 lbs.; BF%:14.3% bodyfat FAVORITE BODY PARTS TO TRAIN: Back, abs FAVORITE CHEAT MEAL: Mexican and any dark chocolate CAREER HIGHLIGHT: Featured as a fitness role model in Chad Tackett's Global-Health & Fitness website: http://www.global-fitness.com/ DESCRIBE MYSELF: Competitive, energetic, persistent, focused, consistent, and driven.

Wednesday, July 13, 2005

Effective Exercise Tips

I highly recommend that you do some form of exercise each week. It's a good habit that will delay the effects of aging, reduces stress and burns calories. Most exercises fall into two categories, Cardiovascular (cardio) and Resistance Training (weight training). You should include both in your weekly exercise program, as each contributes to your overall success in different ways.

If done properly, cardio is a great way to burn stored body fat. To burn stored body fat you will need to do all of the following. Using the same muscle group, maintain an elevated heart rate at about 70-75% of your maximum for at least 30-60 minutes.

All exercise burns calories, but the statement above will help you burn stored body fat. Using your legs is the best "same muscle group" because these are your largest muscles and it's easy to keep your heart rate elevated for a long duration. Some good exercises are: running, walking at a fast pace, treadmills, and stationary bikes.

It is very important to realize that your body is primarily burning sugar (glycogen) that is stored in the muscles and liver during the first 12-15 minutes of your cardio exercise. Only after this initial period does your body begin to burn fat IF you keep your heart rate elevated to about 70-75% of your maximum.

To maximize the fat burning process focus on the amount of time after the initial 15 minutes and do not drink or eat anything that contains carbohydrates (sugar) prior to or during your cardiovascular workout. Eating a balance of carbohydrates, protein, fat every three hours is a great way to help stabilize your blood sugar levels. Just time it properly so that you exercise a couple of hours after eating a meal.

A carbohydrate drink is sure to have a greater impact on your blood sugar levels than combining a balance of all three macronutrients. Remember, Insulin retards the fat burning process and encourages fat storage. This is why you should be doing everything you can to help you stabilize your blood sugar levels. Do your best to eat some carbohyrates, protein, and fat every three hours. By fueling your body in this manner you will also stay satisfied between meals.

Weight training is a great way to strengthen muscles, tone your body and increase your metabolic rate. Unless you spend the whole day exercising, your basal (resting) metabolic rate will always require more calories than your daily activity. Increasing your metabolic rate is the best way to burn more calories and should be a goal for everyone.

I realize that changing your eating habits can be a difficult decision, but you can make it easy, fun and you will NOT be hungry. All you have to do is do your best.

Cheers,
Eve :-)

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