The Technique To Burn Fat and Build Muscle Fast!

If you’ve hit a plateau with weight loss or are just bored as heck with your workouts and need something to light things up, you should give cardio accelerations a try!

What is cardio acceleration?

Cardio acceleration is when you combine high-intensity cardio with strength training.  Instead of taking a typical rest break between your lifts, you do some type of cardio, all out, for one minute.   I prefer to jump rope, however, you could do any type exercise for your cardio acceleration.  Here are some examples: running in place next to the bench, jumping jacks, squat thrusts, skaters, dumbbell cleans, step-ups, etc.

fullsizerender-1Jumping rope is hands down my favorite tool for keeping my body conditioned and agile.  Read more about the benefits for jumping rope along with training tips here: https://healthyjustice.wordpress.com/2017/01/02/jump-in-lean-out-with-jump-rope-training/

What is the benefit?

I got turned on to this training technique when I did Jim Stoppani’s Shortcut To Shred program.  His program did get me shredded.  Another benefit is that there is no hem hawing around waiting for the next set, which is perfect for my adult ADD;) LOL.

My hubby always teases me because if I’m not doing cardio intervals between sets, I’m stretching;)  This was him poking fun of me yesterday when I was stretching between my bench presses.  LOL

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One thing I REALLY love about this technique is that it fills in for my 20-30 minutes of cardio on the step mill or treadmill!

  • Check this out, 20-30 minutes of these high-intensity intervals burns more fat than spending that amount of time on a treadmill. Trust me, your metabolic rate will be up the entire workout and that means you are burning a lot of calories during and after your workout!

I now cycle through this program twice a year, and lately, I’ve been throwing in cardio accelerations with my leg day once a week.

After doing a set of squats, I do 100-200 revolutions jumping rope.  (BTW, I’ve been performing squats recently with a box to make sure I’m nailing my form and getting good and low).

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If you’re worried that the cardio could take away from the strength of your lifts, here is research that Stoppani shares from his Shortcut To Shred Training Overview:

A University of California, Santa Cruz, study found that when subjects did cardio between weightlifting sets, they were able to recover better because of increased blood flow. Cardio acceleration elevates your heart rate, which means more blood pumps to your working muscles throughout your workout.

Ready to HIIT it now?  Let’s go!!

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8 Ways To Stay Motivated To Workout This Winter

winter_motivation

I woke up to temps in the 20s this morning in the New Orleans area, and all I wanted to do was stay in my warm bed.  I know that might be laughable to those of you further North, but the struggle to be active during the winter months is a reality for us all, even the fittest of people.

I’m the queen of hibernation when it’s cold outside.  I could stay in my pj’s and slippers all day long, and if I have my Kindle, I’m having a perfect day-:) With this crew, it’s pretty easy to do just that!😀

 

That’s not going to sustain a healthy and lean body, but maybe a soft and cuddly one;)

If you want to avoid putting on winter padding and keep making progress, take a look at this list I’ve put together.  These are things I do that help me stay motivated to exercise during the winter months.

1.)  Get a workout plan

I look forward to following plans that I get on bodybuilding.com.  As a health coach/personal trainer I’m always providing instruction to others so it’s nice to kick back and not have to think.  Here are some of the plans I’ve done that you might want to check out:

http://www.bodybuilding.com/fun/shortcut-to-size.html http://www.bodybuilding.com/fun/erin-stern-elite-body-4-week-fitness-trainer.html?searchterm=Elite%20Erin  beginners: http://www.bodybuilding.com/fun/jamie-eason-livefit-trainer.html

2.)  Meet with friends

Nothing can lift you out of the doldrums like being around your friends.  Spending time with friends is great for boosting oxytocin, aka the love & cuddle hormone, which has an anti-anxiety effect.

We meet up at least once a month and have our own bootcamp class; we sometimes catch a coffee after.  As you can tell, we’re not having a problem with the winter blues;)

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3.)  Try Out Something New

The winter months can be an opportunity to get creative and try some fun activities.  You could look into some intramural sports like volleyball, try out salsa or a winter sport.  Your gym might offer a variety of group exercise classes.  Why not sample them all?

4.)  Search for workout inspiration

I subscribe to several fitness channels on YouTube to get new ideas, and I also get good workouts from Fitness Rx.  Whatever form of social media you enjoy, follow fitness and nutrition professionals.

I just started incorporating kettlebells into my workouts, and I’m feeling muscles that I’m not used to working.  Here’s the link to that workout:

https://healthyjustice.wordpress.com/2016/01/20/change-up-your-workouts-with-kettlebells/

4.) Lug Your Gym Bag to Work

There is nothing that can zap your mojo like leaving work when it’s dark & cold outside. The best remedy is to pack up all your gear, your preworkout snack, drink, & workout clothes, so that you can hit the gym on your route home.

5.)  Get outside

It can initially feel like you’re about to jump into a cold pool to open your door to go for a hike or a run, but it’s so invigorating!

  • Ease yourself into that transition by doing some jumping jacks, squats and lunges inside to warm up.
  • Get the proper gear and clothing to face the cold

6.)  Treat Yourself

After a long run or a hike, have some type of treat planned for yourself that you can look forward to like having a cup of coffee or hot chocolate with cinnamon sprinkles. Recently I’ve been rewarding myself to a facial once a month if I’ve done good with my workouts and meals.  It’s been the leverage I’ve needed to help me win the mental battle.

7.)  Find healthy alternatives

This isn’t so much of a workout tip as it is a tip for keeping it clean in the kitchen.  This time of the year we crave those warm, delicious, and carb heavy foods.  I’m with you, and this is why I always have healthy swaps available.

  • If you are having sweet cravings prepare roasted root vegetables, make your own healthy breads or protein snacks. recipes: https://healthyjustice.wordpress.com/2014/09/01/homemade-chocolate-protein-bars/ https://healthyjustice.wordpress.com/2015/10/01/pumpkin-pancakes-and-protein-bread/
  • Try making spiralized noodles with zucchini instead of traditional pasta. Here’s a perfect comfort food recipe: https://healthyjustice.wordpress.com/2015/08/31/creamy-avocado-paleo-zoodles/comment-page-1/
  • Eat nutrient dense and fiber rich foods like sweet potatoes, oatmeal, bananas, whole wheat pastas.

8.)  Music makes a difference

Sometimes I enjoy a long quiet run to air out my thoughts, but during the winter I need music to help me power through the cardio.

Jim Stoppani, PhD exercise physiology and bodybuilding.com contributor did a study with the Weider Research Group that showed significant strength gains across all lifts when athletes train to their favorite tunes.

🎧Before you even step foot in the gym, make sure you’ve got headphones in your ears.

I hope some of these ways I’ve found to stay motivated will also help you beat the winter blahs.