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Saturday Sharing: Get That Cardio Done!

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Get that cardio done! I am sure that is something you have had issues with because most of us have.

There are some people who are gifted enough with their genetics that they only have to weight train to get super lean. Most of us are not even close to that lucky and need to do our cardio for that lean look to come. It isn't some thing that just happens for us. That is why getting the cardio in becomes so important. I have the following tips that will help.

Make the Most of Downtime

I have soccer practice for my son every single Thursday. I use that time to get some much needed cardio exercise in. I've done this for years when my kids are in a sports practice. It is wasted time that you can claim back and get your cardio done.

Park Further Away

I always park as far away from my location as possible. I then walk to the store, office, etc. from the far end of the parking lot. It is an extra bit of cardio and it works.

Take the Stairs

Whenever possible I take the stairs. I try to avoid elevators and just walk. The extra walking gives me the extra cardio I need.

Get Up Earlier

I have also learned to get my cardio in first thing in the morning on non-weight days. It makes it so that I am never making excuses for doing my cardio like I would if I did it later in the day.

Just Do It!

The main thing you should take away from this article is to just get the cardio done. It is the only way most of us will get truly lean!

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Eat So You Hit Your Macros

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Macros are extremely important in attempting to hit your fat loss goals. Macros are an often overlooked aspect. Your macros enable your diet to be healthy and nutritious. They insure that you are not leaning too heavily on one particular type of food.

I often laugh because of the debate about “clean eating” vs. “If It Fits Your Macros” style eating (see Saturday Sharing: My Thoughts on the IIFYM Debate and Expose Podcast #1: Let's Talk IIFYM on this topic). My good friend and mentor, Chris Albert, had this to say on Facebook about the topic:

Chris Albert IIFYM comments
Click to see a larger image

Chris is 100% correct. While the “clean eating” group would frown on eating a pop tart, the IIFYM people are not wrong when they say it is OK as long as you hit your macros. The most successful ebook about fat loss, Burn the Fat, Feed the Muscle by Tom Venuto, teaches us to use macros to hit our fat loss goals. This is not a new concept by any means. So how do you do it?

For me it is about planning ahead. When I first started closely tracking my macros I planned every single meal ahead of time. I observed what combinations of foods brought what macro ratios. I then learned how to build a good menu without the need for massive advanced planning. However, it all started with planning.

I use the MyMacros app on my iPhone. I would sit down and plan what I wanted to eat. I would enter it into MyMacros as I was planning. I would then see what the macro ratios were and adjust them accordingly. I did this for weeks. It was at that point that I could just do it instinctively. Yes, there are still times when I am low on a particular macro as I near the end of the day or I am short on calories, but I simply grab a food choice and eat to bring the numbers in line for the day.

Please note that I do not obsess about the macros, but I do try to get them as close as I possibly can. I focus more on getting in the calories I am supposed to be eating.

Give this a try. I do not think you will be disappointed. It is an awesome system for keeping things in line. You will feel better in the long run.

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Monday Madness: HIIT From Hell

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Cardio is an extremely important element in fat loss. Today I want to talk to you about a type of cardio that will push you hard and get results–HIIT from hell!

HIIT cardio is going to give you the best bang for the time you spend. The idea is that when you complete your work interval you should need some significant rest in order to be able to complete another word interval. If you are able to go again after 60 seconds you have not worked hard enough. With HIIT from Hell you definitely will need a minimum of 2 minutes rest.

The HIIT From Hell Workout

This is going to really get your heart rate going. You should not be able to talk after doing a working interval. Take the rest and then hit each working interval that follows as hard as the first one.

Using a treadmill with incline control

5 minutes – Warm up at 3.0 mph and flat
0:45 – 9.5 mph at 3%
2:15 – 3.5 mph at 3% rest
0:45 – 9.5 mph at 6%
2:15 – 3.5 mph at 6% rest
0:45 – 9.5 mph at 9%
2:15 – 3.5 mph at 9% rest
0:45 – 9.5 mph at 12%
2:15 – 3.5 mph at 12% rest
0:45 – 9.5 mph at 15%
2:15 – 3.5 mph at 15% rest (15% is the max on my normal treadmill)
0:45 – 9.5 mph at 12%
2:15 – 3.5 mph at 12% rest
0:45 – 9.5 mph at 9%
2:15 – 3.5 mph at 9% rest
0:45 – 9.5 mph at 6%
2:15 – 3.5 mph at 6% rest
0:45 – 9.5 mph at 3%
2:15 – 3.5 mph at 3% rest
5 minutes – Cool down at 2.5 mph and flat

This will total 37 minutes of very hard work! Enjoy!

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How Vegetables and Bodybuilding Go Together

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Eating healthy is something all bodybuilders do as part of their lifestyle. Vegetables play a huge part in the healthy eating. The reasons are numerous.

Getting Your Vitamins

Vegetables are loaded with vitamins and minerals that are crucial for your health. Even the best manufactured vitamins can't come close to the nutritional power of vegetables. In addition, it is always better to get your nutrients from natural foods rather than supplements.

Vegetables for Athletes

Kale is one of the best vegetables as far as nutritional value. It is packed with fiber and copper. It is also an excellent source of manganese, iron, vitamins C, A and K. There are multiple ways to use kale. You can chop it up and use it in a salad, saute it or even blend it into a smoothie. Many athletes make kale chips as well.

Yams are another amazing vegetable. They are a strong source of vitamin C, manganese, fiber and vitamin B6. They are also rich in potassium, which keeps blood pressure in the normal limits and prevents muscle cramps.

What to Pay Attention to?

Vegetables are divided into five classes:

  1. Dark Green Vegetables
  2. Orange Vegetables
  3. Dry Beans and Peas
  4. Starchy Vegetables
  5. Other Vegetables

Dark green vegetables include broccoli, collard greens, leafy lettuce, kale, spinach and other green leafy plants.

Orange vegetables include sweet potatoes, carrots, pumpkins and various types of squash.

Dry beans and peas include black beans, kidney beans, soy beans, split peas and tofu.

Starchy vegetables include corn, potatoes and green peas.

Other vegetables include asparagus, beets, cabbage, cauliflower, eggplant, onions, celery and cucumbers.

Benefits of Veggies

Veggies are rich in vitamins and minerals, but low in calories. They are also high in fiber.

Add Veggies to Every Meal

I suggest that you add veggies to every meal you eat. They fill you up yet don't increase your calories too much.

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Monday Madness: Smoothie Recipes You Will Love

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I find that smoothies are a great way to get in a meal first thing in the morning or at any point in the day. The recipes I use all tend to use the exact same base. I change things up when I feel like it, but mostly stick to exactly 2 bases and then add everything else to it.

The Bases

Base #1 is made from 8 oz of Vanilla Greek Yogurt and 8 oz of water

Base #2 is made from 8 oz of Vanilla Greek Yogurt and 8 oz of low fat chocolate milk

The Recipes

All of these recipes go into my Ninja Blender. Use whatever blender you have. Make sure to blend until liquid.

Green Smoothie

Base #1
1/2 cup of spinach
1/2 cup of kale
1 cup of blueberries
1 scoop of Whey protein

Cal: 309 Protein: 34 Carbs: 38 Fat: 5

Carb Up Delight

Base #2
1/2 cup spinach
1 cup of blueberries
1/2 cup oatmeal
1 scoop of Whey protein

 Cal: 600 Protein: 47 Carbs: 88 Fat: 11

Veggie and Fruit Loaded

Base #1
1/2 cup spinach
1/2 cup kale
5 baby carrots
1 small Gala apple
1 cup of blueberries
1 scoop of Whey protein

Cal: 409 Protein: 34 Carbs: 64 Fat: 5

The Benefits

Smoothies like these are going to get you some servings of fruits and vegetables that you might miss out on otherwise. I strongly recommend experimenting with other vegetables and fruits as you can make some very tasty smoothies that way. You can even change up the base by using Almond milk instead of low fat chocolate milk. The combinations are abundant.

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