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Cross Training for Fitness and Fatloss

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The numbers on your scale do not indicate whether you are fit or fat. Far more significant than your total body weight is the composition of your body tissue. If a man’s fatty tissue is bigger than 14% up to 15% of his body mass, or if a woman’s is more than 20% to 22%, he or she is overweight, or more precisely, over fat.

A small amount of fat is needed for padding the internal organs and as insulation under the skin. Excess fat leads to such diseases as diabetes, gout, high blood pressure, coronary artery disease, and gallbladder problems. There are very few, very fat persons. The reason is that the fittest, not the fattest survive.

The problem now is focused on how to resolve the problem. The problem with most people who want to lose weight is that they have the propensity to concentrate more on getting those numbers lower than what they are seeing now. What happens next is that they strive harder to achieve a lower weight, according to the “ever reliable” result of the weighing scale.

It would be more important to think of the human body as a heat-exchange engine that works on the basic principles of energy physics. The caloric balance equals the total calorie intake minus the total calorie expenditure.

Some of the calories people ingest are used for basal metabolism. As people get old, their bodies require fewer calories for this basic upkeep. Some calories are excreted as waste products. Some go into “work metabolism,” the energy expenditure required for any physical activity.

Hence, if people take in more calories than are used by these functions, there is a definite caloric excess. By the laws of physics, energy is transformed rather than destroyed. In this case, each excess of 3,500 calories is changed into a pound of fat. If people want to reverse this process, they have to burn up 3,500 calories to lose a single pound.

Winning the War Against Fat

When you think of fighting fat with exercise, you probably think of hours of hard, sweaty exertion. If this is the case, then, you will not get any farther. This is because people who are so much into losing more by exerting more effort tend to get bored easily.

Why? Because experts contend that when people exert more effort than what they are capable of doing creates a tendency to develop weariness and ennui. Hence, they give up, stop doing their routine exercises, and end up sulking in the corner with a bag of chips that seems to have all the bad calories in this world.

Now, you might ask, “What should be done instead?” The answer: cross training.

After some intensive studies and experimentations, health experts were able to come up with the concept of incorporating cross training in order to overcome or break the monotony or dullness in an exercise program.

Cross training refers to the integration of diverse movements or activities into a person’s conventional exercise routine. The main purpose of incorporating cross training into an exercise program is to avoid overdoing excess muscle damages and to put a stop to an imminent boredom.

Three of the most commonly used activities whenever a person decides to engage into cross training are swimming, running, and cycling.

In cross training, distance is one way to extend your activity as your condition improves. For this reason, you need to traverse a measured distance.

If possible, swim the course and measure the distance. If you will be using a running track, such courses usually are a quarter-mile per lap for a complete circuit.

Cross training offers a variety of benefits for fitness and fatloss. It builds up the strength and endurance of the heart, lungs, and blood vessels. It has also some tranquilizing effect on the nerves, and it burns up calories as much as it makes your “losing weight” more bearable.

Cross training has three basic components:

1. Endurance exercises to condition the heart, lungs, and blood vessels and to induce relaxation. These begin with a careful planned walking and jogging regimen, depending on fitness level.

2. Exercises to strengthen the muscles, particularly those important to good posture. These include some activities that are selected to encourage some people who are already burnt out with a particular routine.

3. Exercises to improve joint mobility and prevent or relieve aches and pains. These consist of a series of static stretching positions that are safe and effective for most of the people who wish to try to lose some fat.

Indeed, cross training is a great way to modify the concept of exercising and losing fat without having to endure monotonous activities. In fact, the idea of exercising is to like what you are doing, hence, if you engage into cross training, you will be aware of it that you have already achieve your desired weight.

Boiled down, cross training is, certainly, one way of having fun.

LynxMode

When Moderation Isn’t A Thing

Savannah Lynx

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Photos by Ludwig Araujo Photography

It’s 4 pm and I’m alone in my apartment. Even though I’ve just eaten a satisfying spinach salad with egg whites, slivered almonds, red bell peppers, and broccoli florets, I’ve been opening, closing, and reopening the pantry cabinet door for the last minute and a half now. Before I take a second to stop and think, I do the unthinkable. I climb up onto my kitchen countertop and reach far into the unreachable space in which I’ve hidden it. I grab a spoon, unscrew the lid, and dip my silver utensil into the ooey-gooey goodness of my most delectable vice. As the savory sweet treat lands on my tastebuds, the voice inside my head says just one more spoonful and then you’ll be done. That voice and I both know it’s a big fat liar.

For more Savannah Lynx: Savannah Lynx’s Resolutions with Resolve

Hi. My name is Savannah, and I’m addicted to peanut butter.

It’s amazing to me that no matter how many times I tell myself I can keep peanut butter in the house and enjoy it in moderation, I still manage to disappoint myself to no end. My predictable lapses in willpower and good judgment have become exhausting, and my tumultuous relationship with this particular pulverized nut butter is no doubt verging on toxic. If you think my hyperbole is employed simply for dramatic flare, think again. It’s not uncommon for me to polish off a Costco sized family pack of peanut butter in under a week. If I don’t have anything to do on a lazy Sunday and nobody’s around to judge me, it might only take me a committed afternoon to devour an entire jar. It’s disgusting and flat out shameful, but it’s also the sad truth. As a fitness model and supposed model of health, I feel like I shouldn’t be dealing with such silly food-related matters. After all, I have won tens of thousands of dollars in fitness competitions and even have my own column on fitnessgurls.com for crying out loud. This kind of behavior just doesn’t fit the bill. But the more I think about the secret life of everyone you think you know, the more I’ve come to realize that I’m probably not the only one suffering from a paralyzing food addiction. Just to be certain, I started asking my friends.

Competitor or not, what I’ve discovered from my official “Is-It-Just-Me?!? Poll”, is that almost EVERYBODY has that one food they cannot say no to. These addictions range anywhere on the spectrum from “questionably healthy” like raisins and trail mix to flat out not good for you at any time and might not even be considered food like Sour Patch Kids and Flaming Hot Cheetos. Moral of the story? We all pick our poison. Everyone knows treating yourself isn’t bad in small doses. But what happens when we finally come to terms with the fact that small doses sometimes aren’t a possibility? It’s time to get real, get honest, and get this friggin’ crap out of our hands so we don’t sabotage our own progress.

Here’s how to kick those cravings and keep on target!!!

Step 1: GET IT OUT OF THE HOUSE
You’ve tried “moderation” but it’s time to accept the fact that you just can’t control yourself. The only way to stop yourself from eating too much of something you really don’t want to be eating in the first place is by not having access to it. If it’s not in the fridge or pantry, you can’t be tempted by it. Out of sight, out of mind!!

Step 2: Turn your Emotional Eating Into Mindful Refueling
Most of the time we binge or indulge too much because we’re emotional. Boredom, nervousness, excitement, and stress are major triggers when it comes to forgetting about our nutrition plan and making undesirable choices. When you feel a craving coming on, take a moment to breathe and ask yourself if you’re compelled to eat because you’re hungry or because it’s just something to do. If it’s the latter, step away and occupy yourself with something intellectually engaging that will veer your focus elsewhere.

Step 3: Beware of Group Think!!
Just because your boyfriend, coworkers, friends, or neighbors are eating, doesn’t mean you have to. In a lot of cases, we eat because it’s socially awkward not to. For me, it’s almost impossible to beat my girlfriend’s house for movie night and not reach for the chips, pretzels, or popcorn- but I’ve got to stay strong! There’s a time and a place to indulge, but if you haven’t already accounted for some extra calories via your workout and meal plan, then say no thank you and pop in a piece of gum!

Step 4: Throw Away Unhealthy Mentalities
I’m not a stranger to that unhealthy way of thinking where I’ve already broken the seal on some fattening foods and think to myself I might as well keep eating since I already messed up. Wrong! We all make mistakes, and nobody can be expected to be perfect 100% of the time. The key is recognizing when we’ve had enough, and stopping before we head for a binge. Be kind to your body and allow for some give here and there. You’re only human!!

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Workout Wednesday

Heather Marsh’s Workout Wednesday: Cardio & Core Circuit

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Heather Marsh has one of the most beautiful and inspiring physiques in the fitness industry. She’s a mother, a WBFF Pro Competitor and she shares her secrets on cardio & core circuit.

Related Article: Jade Atkinson’s Workout Wednesday: Lower Body Workout

A strong core is a key to warding off back pain and keeping good posture. A good strong posture keeps you standing tall and confident! Try this cardio and core circuit if you’re short on time. You’ll be sure to get your heart rate up while building a strong core.

Heather Marsh’s Cardio & Core Circuit Workout

Interval 1:
Plank jacks 20
Supermans 20
Side planks 20 secs
Jump squats 20

Interval 2:
Jump squats 20
Mountain climbers 20 per leg
Dumbbell Russian twist 20 per side
Lateral squatted walks 20 per leg

Interval 3:
Lateral squatted walks 20 per leg
Plank toe taps 20 per leg
Scissor kicks 20 per leg
Frog hops 20

Repeat each interval 3-4 times

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Health & Fitness

7 Reasons Why Your Muscles Stop Growing. How To Get Muscle To Grow Again

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Photo by Ludwig Araujo Photography

Have ever wondered why your muscles stopped growing after a few months of training even though you are training very hard? Here are 7 reasons why your muscles stopped growing and how to get your muscle to grow again.

Also: Jade Atkinson’s Workout Wednesday: Lower Body Workout

– You are training too hard: Every time when rain your muscles intensely, you are actually breaking down your muscles. So your muscles need to recover from the damages you inflicted on them. So train each muscle group only once or at most twice a week.

– You are training too long: Keep your workout intense but do not workout more than an hour each time. After 45 minutes of intensive training, your cortisol level will increase. This hormone is known to destroy muscle cells.

– You are sleeping too little: You need to sleep more for good muscle growth. Your muscles grow when you sleep. So sleep more than 8 hours a day and watch those muscles growing fast.

– You are abusing alcohol: Alcohol is known to break down muscle mass plus many other body destruction ability.

– You do not change your workout routine: You must change your workout routine every 6-8 weeks. Your muscles adapt to your routine and stops growing.

– You do not progressively overload your muscles: You must try to increase your reps or weight every time you next train a particular muscle group. Otherwise, there is no reason for your muscles to grow.

– You do not eat sufficient protein: If you want to build bigger muscles, you must eat more protein. Protein is the building block for your muscles. It is recommended that you need 1 gram of protein per pound of your body weight equivalent. If not enough protein is consumed with your normal diet, do supplement with protein shakes.

There you are, the 7 reasons why your muscles stopped growing even though you are training hard. There are many more methods on how to grow your muscles bigger but these 7 reasons and how to overcome them will be sufficient for an average bodybuilding beginner.

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