Why You Should Ditch Steady State Cardio and Workout for Afterburn

Is your current workout regimen giving you the figure you want? Are you able to maximize your time in the gym? Or, are you like many who spend a couple of hours on the treadmill each week and end up with little to no change in sculpt at all?

Hammering the Core

Strengthening your core can benefit you in many ways, as the core muscles are used in all activities. Rock-solid core muscles are, therefore, essential if you want to do well in any sport or physical activity, including swimming. Whether you’re a competitive swimmer, or simply prefer the sport for fitness, a strong core will help give you better form and stability in the water. Here are a few exercises that can help in core-strengthening.

5 Things You Need to Know About EPOC

Have you come across a fitness center that educates you about the importance of reaching your ideal EPOC, or excess post-exercise oxygen consumption? You might be intrigued what its implications are to your fitness goals. Here are five basic aspects of EPOC that you ought to know.

1. It depends on exercise intensity and duration.

Activities directly affect your EPOC, which then directly affects your metabolism. When you perform longer and more intense or strenuous activities, your body demands more oxygen and resorts to other mechanisms to compensate for increased oxygen use.

2. Certain people may find it more difficult to raise their EPOC.

Hormone levels can influence EPOC, so factors like sex, age, and weight generally will affect how demanding the activities should be to raise it. Specifically, females, overweight or obese individuals, and older adults may need to exert themselves more.

3. Your EPOC will change according to your tolerance level.

If your body is used to the exercise already, you may need to mix it up or do the workout more intensely or quickly for optimal EPOC.

4. The effects can last long after your workout.

Even if you aren’t active after the intense workout, your metabolic rate could remain high throughout the day, which means your body is able to burn more calories after the workout.

5. Relying solely on EPOC won’t make your weight loss efficient.

Though the “after burn” lingers, you still have to watch what you eat and drink to maximize weight loss.

Wrong Exercise Myths Finally Clarified

Exercise is important to a fit and healthy lifestyle, but it is has to be done right. Here are some work-out beliefs that newer studies have debunked, but many people still believe to be true:

• Energy drink is a good work-out partner – Most energy drinks contain lots of sugar, which is then converted into energy to keep a person going. Energy drinks better suited to consume following intense work-out routine, or maybe for athletes who need to build up on stamina. However, if your work-out routine is light and only lasts for 30 minutes or so, then you’re just replacing the calories you just lost with even more calories.

• Lactic-Acid build-up – Lactic acid actually helps the muscles. It is taken up by mitochondria in the muscle cells, which then convert it into energy.

• You must always stretch before exercising – This has been the subject of debates but has not been established in any study. Warming-up, however, is a must, and must not be confused with stretching.

• No pain, no gain – Soreness is to be expected after a good work-out routine. Pain, however, is a different issue altogether. You may feel heavy or sluggish after a work-out routine, but if moving causes you pain, then you may be doing it wrong.

A good work-out routine can make you feel tired, but it always brings a sense of satisfaction. Choose an exercise routine that suits your physical and health conditions best, so you can achieve optimum results without injuring or hurting yourself.

Fitness Center Tips: Weight Loss and Nutrition

Working out to lose weight is not as effective if you don’t follow a healthy diet. Combine the two and you can burn fat fast. Keeping track of what you eat should be a part of your fitness program or routine. Follow a strict diet based on your calculated weight loss plan. If it helps, you can keep a food journal to keep track of your calories, portions, and other nutrition goals, but the following tips in mind for better results:

      1.      Stay away from drinks loaded with sugar.

Sugary drinks can get in the way of your weight loss, especially diet soda or certain fruit juices. You will often feel hungrier than usual when you drink a can of your favorite pop, causing you to want to eat more.

2.      Drink water instead to stay hydrated.

Instead of drinking sweet and fizzy drinks, drink water instead. Not only is it better in keeping you hydrated during and after workouts, it could also boost metabolic rate by up to 30 percent.

3.      Snack on whey proteins.

You are not forbidden to snack on a little something in between meals, you just have to be smarter about what to consume. When you get the munchies, drinking whey protein is a better snack idea because it enhances muscle growth and fat loss while filling you up as well.

These healthy habits above will maximize your weight loss and accelerate your progress. Use these tips in combination with a good workout routine at your local fitness center.

Top Tips to Make the Most of Your Workouts

It feels like summer in Elk Grove for much of the year and with the balmy, sunny weathers come the pressure of looking good in swimsuits and summer clothes. Achieving that dream body is possible if you focus on your goal, work hard and stay committed. If you’re planning to visit a nearby Elk Grove fitness center to shed your extra pounds and tone your body, here are some tips to make the most of your workouts:

Time your pre-workout meal properly.

It’s never advisable to work out if you haven’t eaten in a while and you’re very hungry, or you could risk passing out after and injuring yourself because you don’t have enough energy. Fuel up with some carbs like fruits and other high-fiber snacks at least an hour before you work out.