CAN YOU CARDIO TOO MUCH???

Hello Again,

My apologies for not posting last week. :(  But I was in Disney World. :) 

There is a common misconception in the fitness world when it comes to building muscle and losing weight.  That misconception is that tons of cardio gets results.  NOT NECESSARILY TRUE! 

Yes, cardio can and does help, but too much cardio can have negative effects too.  If your primary goal is to lose weight, then adjust how you eat, how often you eat and how much you eat and how you train. 

Cardio should be part of everyones repretoir, but it should never be the only thing.  Doing cardio can help to lose weight, but when done incorrectly and too much, you may be losing the good weight that you want to keep.  MUSCLE! 

Too much long distance running can cause your body to store fat and burn muscle (good fuel) during such cardiovascular bouts.  So, if find yourself on the treadmill or elliptical for hours at a time at the same pace chances are that you are not burning as much fat as you like.  Try switching things up and performing more sprint oriented workouts when doing cardio. 

Sprinting activates fast twitch muscles, which in turn, helps to build muscle instead of breaking it down.  Thus, allowing for a better fat burning session than ever before.

So, if you've been busting your butt running mile after mile to lose weight, although you may be losing weight, you aren't seeing your trouble spots go away, change how you train.  Unless you're training for a marathon or a distance run, try incorporating more short burst, high intensity, explosive exercises into your training to start seeing the results you've been working for. 


Best of Luck,
Derek

GOOD FATS!!! BAD FATS!!!

Welcome Back,

In today's society there is a common misconception that we should avoid fats in our diet.  When in fact fats are a vital nutrient and incredible source of energy.  Below is a very informative article I found on WebMD.com about good fats vs. bad fats.  This is only part of the article if you would like to learn more follow the link at the bottom of the page. 

Best Wishes,
Derek

The Skinny on Fat: Good Fats vs. Bad Fats

How fats fit into your healthy diet.

By Kathleen M. Zelman, MPH, RD, LD
WebMD Weight Loss Clinic-Feature

Reviewed by Louise Chang, MD

Fat, fat, fat! Would all of our weight loss problems be solved if we just eliminated fat from our diets? Unfortunately, it's not that simple. We actually need fats -- can't live without them, in fact. Fats are an important part of a healthy diet: They provide essential fatty acids, keep ourskin soft, deliver fat-soluble vitamins, and are a great source of energizing fuel. But it's easy to get confused about good fats vs. bad fats, how much fat we should eat, how to avoid artery-clogging trans fats, and the role omega-3 fatty acids play in heart health.

The U.S. Department of Agriculture's 2005 Dietary Guidelines recommend that adults get 20%-35% of their calories from fats. At a minimum, we need at least 10% of our calories to come from fat.

The problem is that the typical American diet is higher in fat: Roughly 34% to 40% of our calories come from fat. Why? Because they taste so good and are widely available in our food supply. Fats enhance the flavors of foods and give our mouths that wonderful feel that is so satisfying.

Does Dietary Fat Make You Fat?

So you might assume that fat is to blame for the obesity epidemic now plaguing our nation. Actually, fat is only part of the problem. Obesity is much more complicated than just overeating a single nutrient. Eating more calories -- from fats, carbohydrates, protein, and alcohol -- than you burn off leads to weight gain. Simply put, people who get little physical activity and eat a diet high in calories are going to gain weight. Genetics, age, sex, and lifestyle also weigh into the weight-gain formula.
That said, dietary fat plays a significant role in obesity. Fat is calorie-dense, at 9 calories per gram, while carbs and protein have only 4 calories per gram, and alcohol has 7 calories per gram. It's easy to overeat fats because they lurk in so many foods we love: french fries, processed foods, cakes, cookies, chocolate, ice cream, thick steaks, and cheese.
And eating too much fat does more than expand our waistlines. Our love affair with fat has helped to trigger an increase in the rates of type 2 diabetes, certain cancers, and heart disease.   
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