Drink Up!

A friend and I were comparing our fitness preferences.  He likes Marathons and the training they require, while I like the variety that cross fit trainings and bootcamps have to offer.  As we agreed that each method allows us to reach and expand our fitness goals.  Knowing the type of work that is required to be in marathon shape:  the need for a strong heart, good stamina, muscular endurance, and lean body mass I was surprised to learn that water was not on the top of his list when it came to diet.

Water is, without a doubt, one of the very best diet aids and fat reducers.  It suppresses your appetite. Reduces sodium buildup and helps maintain muscle tone.  From birth we are made up of 70-75% water.  As our bodies develop the water percentage changes where men are about 60-65% water  and women's bodies our made up of 50-60% water.

That being said, be sure to take care of your liquid assets and consume your daily needed intake of water in order to promote the good that water does for your overall health.  Below is fun illustration of the bodies need for H2O.  Drink up!

Plyometrics

Plyometrics is a form of exercise intensity where the muscles are shocked to a point when  they are able to, over time, react faster, with increased endurance and provide better balance for the body.   Over all it helps to build a stronger muscle in less time and requires no additional equipment.  This method of muscle strength and endurance is rather common in a few of the latest fitness videos out today.   Like with any new fitness phenomenon, there are the pros and cons.

Plyos are most suitable for athletes who are training for better performance in a particular sport.  It requires full control of the body through out the entire range of motion and proper execution is vital for safety’s sake.  That said, it is not advisable to start a new fitness program, for the first time, using plyometrics.  Your body should be in very good physical shape as should your fitness level  before adding this to your regimen.  An intermediate level of fitness is probably a good start.  At this level your body should have a good sense balance and control; and sound tendons and ligaments to support the joint area being worked. 

Like with any type of exercise you should always weigh the pros and cons, do your research and don’t try to do too much at one time.  Take a gradual approach, start slow, protect the joints and be safe.  You only get one body.

Below is an example of a simple plyometric exercise movement that works the lower body from the gluteus maximus to the gastrocnemius.

Kettlebell Swings: The Right and Wrong

When lifting or swinging the kettlebell over the head from the squat position, (otherwise known as the overhead swing), the body should be straight. Do not over extend the hips forward nor arch the back.

Right: 

                  

Wrong:  notice the back is over arched allowing the backside to stick out; this can cause back pain and/or injury

  

3500 = 1 LBS of Fat

Not that this is new news, so take this as a reminder, in order to create that calorie deficit towards losing pounds one has to burn more calories than they take in.  In order to lose 1 pound of fat the caloric burn would have to be 3500 calories per week.  Therefore, you would have to burn calories at a rate of 500 per day, 7 days a week in order to lose 1 pound of fat per week.  

An easier way to gauge your calorie burn is by your level of intensity and the length of the workout.  

Given that each body mass is different, its important to take into account your individual weight and the amount of calories needed to burn per hour.  Considering the type of workout and its intensity is key.  For instance, if you weigh 150 lbs and you run for a hour at 5 mph (about a <12 minute mile), according to the American College of Sports Medicine, your body is likely to burn about, 537 calories.  

There are various activities upon which you can measure your calorie burn, feel free to take a look at the list provided by nutristrategy and determine what works for you.  

Happy trails!