Best Exercise To Lose Weight

Best Exercise To Lose Weight

I get this question all the time from people trying to shed pounds and body fat. The answer is, there is really no miracle exercise that magically removes body weight and unwanted fat. However, some exercises are better than others in terms of burning calories which will give you a more efficient fat burn as well. For instance, a barbell squat will activate more muscles and require more energy expenditure than a bicep curl.

What to look for

  • Full body exercises that require the use of large muscles groups such as your quads and chest tend to burn the most calories.
  • Anytime you use major muscle groups to complete an exercise your smaller/stabilizer muscles are automatically activated creating an efficient and complete full body exercise.

The Best Example I Can Think Of

Once a military specific exercise, burpees have become a widespread staple throughout the fitness community due to the fat burning potential while still being able to maintain lean muscle mass. Full body exercises such as burpees can increase your lean body mass which can help to boost your metabolism which will create a greater post workout calorie burn, also known as the “afterburn” effect. Personally, I think a burpee is a great exercise because it can help activate your fast twitch muscle fibers. The explosive squat involved in the exercise will help recruit those fast-twitch muscle fibers and force them to grow. Burpees can also  increase muscle endurance if performed for an adequate duration such 1 minute intervals.

How To Do It

  • Start standing straight in an athletic position
  • Lower yourself in squat position with hands on the floor in front of you.
  • Kick your feet back to a pushup position.
  • Perform a full pushup
  • Immediately return your feet to the squat position.
  • Leap up as high as possible from the squat position.

Variations

Burpees With Dumbells

Burpees with medball

Conclusion

Studies have shown that high intensity exercises, like burpees, burn up to 50% more fat than conventional strength training exercises. They’ve also been shown to speed up your metabolism which helps you burn more calories throughout the day. The great thing about burpees is, not only are you preforming strength movements that will activate large muscles and stimulate growth, but you also tap into the endurance and conditioning aspect of traininig because of the nature of the exercsie. I was first exposed to burpees when I trained with a good friend who was attending west point and still maintain that burpees to exhaustion are one of the hardest evercises that are out there. They are also extremely versatile and can be performed in a small area and they require no weights. Like i said before, there is no miracle movement that will give you that coveted six pack. However, if there was, this would be it.

Let me know if you have any comments or questions.

From South Bend,

Kevin

Pre-workout Meals

Pre-workout Meals

 

There are a few important things to consider in the pre-workout meal discussion. Timing, size, and content are the three key factors in choosing a great meal that will give you optimal performance levels.
Timing– Ideally, a meal should be eaten between 2 and 3 hours before a workout in order to give your body time to fully digest the protein, carbohydrates, and sugar that will be converted to fuel to power you through those grueling last few reps. For all you earlier birds, I don’t expect you to wake up at 3 Am to make an omelette. So your meal and portion size will be much different.
Size– Portion size is extremely important because you don’t want to feel bogged down or bloated during a workout. On that same token ensuring your muscles are properly fueled is vital to prevent muscle degredation. The preworkout meal and time before workout are directley correlated. The farther away you are from a workout (say 3 hours) the bigger your meal (probably full size). If you are grabbing something 15-20 minutes before it should be much smaller and generally in liquid form so it is easily digestable.
Content-An ideal pre-workout meal should consist of 20-30 grams of protein to keep your body in an anabolic state to prevent muscle breakdown during your workout. Along with the protein, 20-30 grams of low glycemic carbohydrates is also advisable.

A 2-3 hour prior example 

A turkey/chicken breast, spinach & tomato omelette with a small serving of steel cut oats. Low glycemic carbohydrates such as spinach and steel cut oats will be converted to energy and used as fuel during your workout. Low glycemic carbohydrates will keep your insulin from spiking which can lead an energy crash mid-workout. This meal is also low in fat and fiber which will make it easy to digest.

Ingredients

  • 2 whole cage free eggs
  • ½ cup spinach
  • ½ turkey/chicken breast
  •  ¼ cup dice tomatoes
  •  ½ cup cooked steel cut oats with cinnamon and blueberries

Nutritional Facts

  • Calories-400
  • Protein-30 grams
  • Carbohydrates-30 grams
  • Fat-6 grams
  • Fiber-8 grams

I like to workout in the late mornings so the first thing I do when I wake up is start off with a great breakfast that has an adequate source of protein, carbohydrates, fiber, and fat. The protein will ensure there is no muscle breakdown and give your body a steady stream of fuel and amino acids through your workout. The carbs will be converted to energy while the fiber and fat will keep you feeling full throughout the pre-workout/workout period. Adequate hydration is also vital to prepare you body for a successful workout. Ensuring your muscles are hydrated will prevent cramping and optimize performance.

Now, for the early birds. (15-45 minutes before workout)

 

Home made protein shake

My protein shake is very generic but an effective, homemade recipe. I shoot for a 1:1 carbohydrate to protein ratio made with the following ingredients.

  • 1 cup unsweetened Almond Milk
  •  1/2 serving plain unflavored greek yogurt
  •  1 tbsp chia seeds
  •  ¼ cup of blueberries
  •  ½ banana
  •   1 scoop of unflavored 100% whey isolate protein powder (20-30 grams)
  •  3 grams of glutamine
  •   Ice cubes

Nutritional facts

  • Calories-300
  • Protein-25 grams
  • Carbohydrates- 30 grams
  • Fiber- 12 grams

A 2:1 or 1:1 carbohydrate to protein ratio is ideal for refueling your muscles and replacing glycogen levels. Drink this shake within 30 minutes of your workout, or 30 minutes prior, to ensure your muscles receive healthy carbohydrates and protein from natural sources to rebuild muscle tissue that has been broken down during a workout. A liquid meal, such as a protein shake, is absorbed more quickly than solid food. The addition of fruit will help you restore your glycogen levels and transport protein to your muscles. Using natural foods such as fruit and unflavored yogurt will stabilize blood sugar levels and not cause a severe insulin spike that you get with most “store-bought” shakes due to the large amount of processed sugars and additives that are present.  The combination of chia seeds, fruit, yogurt, and almond milk provides an excellent source of fiber, antioxidants, vitamins, and minerals. With such a wide array of products and additives that are present in many supplements and shakes, I always recommend people make their own, using unprocessed ingredients, to ensure your muscles receive the most bang for your buck. Here is a tip: Make your shake the night before and store it in the fridge to save yourself the hassle and cleanup in the morning.

Generally a medium-sized meal is recommended 2 hours before your workout to give your body a chance to digest and convert the food before you lift. With that being said, every person is different. Finding out what works best for you in terms of energy levels, muscle growth, and recovery is the most important thing. Whatever you do make sure you have a steady stream of energy to you can power through a tough workout.

Sorry about the recent hiatus and thanks for reading. Let me know if you have any comments or questions.

From South Bend,

Kevin

High Reps vs Low Reps: Which is Better?

High Reps vs Low Reps: Which is Better?

The concept is Simple: High Reps should be performed to tone and lose fat and Low reps to build muscle and bulk up right? Not so fast. New research and studies have shown that both men and women can benefit from doing High reps/Light weight and Low reps/Heavy weight. The key is fatigue. My blog and the rest of this article can be found on http://www.builtlean.com. Here me and Builtlean Owner Marc Perry teamed up to write a great article this week. Check it out at http://www.builtlean.com/2012/07/19/high-reps-vs-low-reps/.

Thanks for reading and let me know if you have any comments or questions.

From South Bend,

Kevin

 

Balance Your Day With These Great Meals

Balance Your Day With These Great Meals

According to MayoClinic.com, eating more frequently reduces your risk of obesity by decreasing the blood insulin response to long fasts that increase fat storage and weight gain. It’s important to plan your grazing to ensure you eat the right amount of calories and get the vitamins and minerals you need over the span of 14-18 hours.

16 ounces of cold water

  • The first thing I do when I wake up is have 16 ounces of cold water. Water is the most important nutrient for your body and sleeping 6-10 hours without fluid intake induces mild dehydration.
  • Studies show that drinking cold water can increase metabolism as much as 25% for 2 hours after finishing.

 Breakfast

Half a grapefruit- Grapefruits are high in enzymes that burn fat. They have high amounts of water content which helps boost metabolism as well as containing numerous antioxidants.

  1. Calories- 40
  2. Carbs- 9g
  3. Fat- 0g
  4. Protein- 1g
  5. Sodium-0g
  6. Sugar-5g

2 eggs scrambled & chicken breast- Eggs and chicken are great sources of lean protein that are loaded with vitamins and minerals. Studies show that a breakfast high in protein will keep you feeling full throughout the morning. 

  1. Calories- 300
  2. Carbs- 0g
  3. Fat- 13 g
  4. Protein- 37 g
  5. Sodium-270g
  6. Sugar-0g

Vegetable mix broccoli, cauliflower, carrot, & hummus- Vegetables in the morning allow you to get a good balance of vitamins and minerals to start of your day. Vegetables mixed with the healthy fats from the hummus can help stabilize blood sugar levels.

  1. Calories- 180
  2. Carbs- 25g
  3. Fat- 3 g
  4. Protein- 8 g
  5. Sodium-250g
  6. Sugar-9g

100% Organic arabica black coffeeCoffee beans are loaded with antioxidants that help combat cancer and prevent type 2 diabetes. 

  1. Calories- 5
  2. Carbs- 0g
  3. Fat- 0g
  4. Protein- 0 g
  5. Sodium-0g
  6. Sugar-0g

Mid Morning Snack 

Plain greek yogurt with whey protein/flaxseed – With twice the protein of normal yogurt and no preservatives or artificial flavors, greek yogurt paired with flaxseed and whey protein is a great source of probiotics and omega 3 fatty acids.

  1. Calories- 300
  2. Carbs- 12g
  3. Fat- 4g
  4. Protein- 38 g
  5. Sodium-100 g
  6. Sugar-11g
Kiwi-Kiwi fruits are rich in many vitamins, flavonoids and minerals. In particular, they contain a high amount of vitamin C (more than oranges), as much potassium as bananas and a good amount of beta-carotene.
  1. Calories- 50
  2. Carbs- 11g
  3. Fat- 0g
  4. Protein- 1 g
  5. Sodium-0 g
  6. Sugar-7g

Lunch

Steel cut oats/quinoa with walnuts/chia seeds/mixed berries/cinnamon- This oatmeal blend is a great source of slow digesting carbohydrates that can be used for energy. The walnuts/berries/cinnamon provide healthy fats and potent antioxidants. For more info see on this meal see http://www.builtlean.com/2012/03/14/steel-cut-oats-recipe/

  1. Calories- 390
  2. Carbs- 35 g
  3. Fat- 5 g
  4. Protein- 11 g
  5. Sodium-60 g
  6. Sugar-10g

Edamame- Soy beans are a great alternative source of protein and dietary fiber superstar. 

  1. Calories- 120
  2. Carbs- 10 g
  3. Fat- 5 g
  4. Protein- 11 g
  5. Sodium- 5 g
  6. Sugar-2 g

Post Workout

10 g of Branch Chain Amino Acids (during workout)BCAA’s support everything from anabolic muscle-building to high intensity endurance training and are among the 9 essential amino acids that help fuel muscle repair and recovery. 

100% Whey isolate protein (unflavored/no additives) with glutamine– A great source of protein with no added sugars or artificial flavors you get with most products. Glutamine helps minimize breakdown of muscle and improve protein metabolism

  1. Calories- 120
  2. Carbs- 1 g
  3. Fat- 0 g
  4. Protein- 25 g
  5. Sodium- 30 g
  6. Sugar-1 g

Banana-Eating food rich in carbohydrates, like a banana, between 15 and 60 minutes after a workout is most advantageous to your muscles and glycogen recovery. The nutrition-rich fruit contains potassium, carbohydrates, protein and vitamin C.

  1. Calories- 100
  2. Carbs- 27 g
  3. Fat- 0 g
  4. Protein- 1 g
  5. Sodium- 0 g
  6. Sugar-14 g

Mid Afternoon Snack

Broccoli with natural almond butter- Broccoli is a nutritional powerhouse with noteworthy nutrients including vitamin a, c, beta-carotene, calcium, folic acid, and fiber. Pair this with healthy monounsaturated fats and the protein you get with almond butter makes this combination a great snack.

  1. Calories 210
  2. Carbs- 12 g
  3. Fat- 16 g
  4. Protein- 10 g
  5. Sodium- 80 g
  6. Sugar-3 g

Tea (Chinese oolong)-Tea is loaded with catechins which is essential in aiding your immune system and can reduce the risk of four of the major health problems: stroke, heart failure, cancer and diabetes.

Dinner

Wild Atlantic Salmon-Salmon is a great source of omega 3 fatty acids, vitamins A, B and D as well as the minerals calcium, iron, phosphorus and selenium. This is also an excellent source of lean protein. 

  1. Calories 300
  2. Carbs- 0 g
  3. Fat- 20 g
  4. Protein- 35 g
  5. Sodium- 100 g
  6. Sugar-0 g

Brussels sprouts/mushroom/onion mix-Brussels sprouts are  high in protein, accounting for more than a quarter of their calories. The sprouts are very high in fiber and belong to the disease-fighting cabbage  family.

  1. Calories 120
  2. Carbs- 10 g
  3. Fat- 0 g
  4. Protein- 10 g
  5. Sodium- 10 g
  6. Sugar-4 g

Spinach salad with tomatoes/mixed peppers/avocado/flaxseed- Spinach is another super-food that should be apart of everyone’s daily regimen in combination with antioxidant loaded mixed peppers/tomatoes and the healthy fats from avocado and flaxseed make this a great side.

  1. Calories 150
  2. Carbs- 7 g
  3. Fat- 10 g
  4. Protein- 10 g
  5. Sodium- 30 g
  6. Sugar-10 g
Nightime Snack
Cottage CheeseCottage cheese before bed gives you an excellent source of casein protein which is a slow absorbing protein that will help your muscles recover over night. 
  1. Calories 100
  2. Carbs- 0 g
  3. Fat- 2 g
  4. Protein- 15 g
  5. Sodium- 400 g
  6. Sugar-5 g

Thanks for reading and let me know if you have any questions or comments.

From South Bend,

Kevin