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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.

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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Workout Wednesday

Jade Atkinson’s Workout Wednesday: Lower Body Workout

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Jade Atkinson has one of the most beautiful and inspiring physiques in the fitness industry. She’s an IFBB Bikini Pro Competitor and Fitness Gurls Athlete and she shares her secrets on how to get gorgeous glutes and legs this session.

Relatied Article: Moving From Beginner To Intermediate Level Bodybuilding

Strengthening your lower body is more complex than doing a few Squats. You must train all of your lower-body muscles, including your quads, glutes and hamstrings, along with the smaller muscles that help move and stabilize your legs in every direction.


It’ll be sure to make your booty pump 🍑

Jade Atkinson’s Lower Body Workout

4×15
Low cable straight leg kickbacks feet turned out
BB Same Leg Front Lunge

4×15
(increasing weight but NOT decreasing reps)
Horizontal Single Leg Press (side ways on machine)
Machine Bent Over High Glute kickbacks

4×15
All on Smith machine
Reverse Lunge w Knee Drive
Diamond Squats

Wide Squats
4 Sets
Legs extensions x20,15,12,12
DB Walking Lunges x50

4×15
Abductor – GLUTES raised
Adductor

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