Category Archives: Fitness

Kick Up Your Cardio to Lose Weight. Here’s your plan!

Kick Up Your Cardio to Lose Weight. Here’s your plan!

Kick up your cardio by 50%fb6.23

Add an additional 15 minutes of fat burning cardio to each workout. Try sprinting or increasing resistance. Go all out for 30 seconds then back to baseline for the next 30 seconds. Continue for 15 minutes.

Here’s is Your Weekend Workout (Beginner & Advanced Versions)

Here’s is Your Weekend Workout (Beginner & Advanced Versions)

Weekend Workout

Try this workout: A is for beginnMattapoisetters, B is for more advanced
Warm up walking & stretch 5 minutes
A- march in place 3 minutes
B-skip for 3 minutes outside or treadmill
A- 10 reverse lunges each leg
B- 10 jump lunges each side
A- 10 push-ups standing against wall
B- 10 military push-ups
A- walk or jog 10 minutes
B- sprint 10 minutes,( 30 sec sprint, 30 sec walk)

Repeat entire workout out 3 -5 times.

Stretch!!

Ask Coach Jackie: Can I “make up” for weekend splurges?

Ask Coach Jackie: Can I “make up” for weekend splurges?

 

d6ae4a3b99eb526615eeaef1a888171f_5pkqAnswer: The weekend represents about 30 percent of the week, so too many slip-ups will put you on bad terms with the scale. Case in point: Dieters usually lose weight during the week, but stop losing weight on the weekend because they ate too much. By feasting on whatever you want on the weekend, you’ll cancel out five days’ worth of healthy eating. When it comes to shedding pounds, consistency is key. Aim to consume a similar number of calories on Tuesday as you would on Saturday. Weigh yourself on Friday and again on Monday. Any weight gain is a sign you shouldn’t have eaten the extra slice of pizza.

Truth or Myth? Lift less weight with more reps to get toned

Lift less weight with more reps to get toned?  Hmm…..
crossfitThe truth: People who want to look lean and toned often skip heavy barbells in favor of lighter weights with lots of repetitions. But that won’t give us the physique we’re after. To get toned, you need larger muscles and less fat. Challenging your body through heavier lifting is a big part of this equation. Lifting heftier weights won’t transform you into a bodybuilder; achieving that look requires eating a high-calorie diet and a long-term power-lifting regimen. Try doing higher reps (12 to15) and lower weights for about four weeks and then switch to lifting heavier weights for fewer reps (8 to 10). Alternate your workouts month-to-month after that to keep the stress on the body constantly changing. Muscles respond to resistance, so if it’s too light, you won’t see good results.

Ask Coach Jackie: Should I exercise in fat burning zone to lose weight?

Ask Coach Jackie: Should I exercise in fat burning zone to lose weight?

d6ae4a3b99eb526615eeaef1a888171f_5pkqAnswer: The “fat-burning zone” lies between 50 and 70 percent of your maximum heart rate. When you exercise at this low intensity, your body draws energy from fat. As your heart rate goes up, more energy comes from carbs. So it seems logical that to lose fat you should keep your heart rate low. But that’s not the case.
Doing cardio at higher intensities causes you to burn a lower percentages of fat calories in favor of carbs, but you use more total calories. And that’s the key to slimming down. Plus, since you torch more total calories, the absolute amount of fat burned actually increases too.