cardio


Banish the Post-Workout Munchies

Don’t forget the 28 Day Blitz is ON!!! No junk for the rest of the month! Yes, I am aware that football, aka, buffalo wing season has begun. My advice is to have a taste and then move along to something healthier. Here’s the link I posted a few months ago to a delicious paleo-friendly buffalo chicken that is grain-free and baked.

http://stupideasypaleo.com/2014/03/30/crispy-buffalo-chicken-fingers/

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This is the pic I posted a while back when they were made for me. Turkey bacon  wrapped asparagus is optional.

 Your body will thank you!

And now a question for Blitz Your Body …

Amy, I have a question for you. When I do a lot of exercising (mostly walking and biking each for 30 min to an hour), I end up so very, very hungry the entire next day. Is there something that should be eaten before or after exercise to help curb this spike in appetite?–Linda

Before we get to the best foods to fuel and nourish your workout, let’s make sure that what you are experiencing isn’t really thirst. Many times, we are dehydrated and not truly hungry, so you must drink a lot of water, especially on your active days. How much does that mean? Well, there isn’t too much evidence that proves the “8-8 oz of water” per day rule is actually true.  But, the Mayo Clinic suggests that women take in 2.2 liters (9 cups) and that men take in 3 liters (13 cups) a day, adding an extra 1.5 to  2.5 cups when you exercise, which is pretty close the the conventional wisdom of 8/8 glasses of water. 

Here’s an accurate portrayal of what I look like drinking my water, post-workout:

drinkingwoman

Yes, I wear pearl earrings when I workout. You don’t???

Now for fuel. We need to pick foods that will satisfy your hunger and be in line with your fitness goals. Pre-workout, you want to make sure you eat healthy carbohydrates that will give you energy without weighing you down. The closer you are to your exercise session, the simpler the food should be.

What I eat BEFORE a workout

A handful of grapes (15-30 min prior)

Banana with peanut butter (30-60 min prior)

Coffee Smoothie (60 min prior-recipe below!)

Half Ezekial English muffin with almond butter (60-90 min prior)

Fruit smoothie with half scoop protein powder (90-120 min prior)

Nothing.

That’s right. Sometimes I don’t eat before I go to the gym. My body is used to a fasted workout and sometimes I just grab a coffee and go. 

What I eat AFTER a workout

Carbs + Protein = a satisfying post-work out meal or snack that will keep you feeling full. Stay away from heavy fats, since they inhibit your body’s ability to quickly process all the good stuff.

Fruit Smoothie with whole or half scoop of protein powder (cardio or weight training)

Eggs with 1/2 cup of rice or half a potato and green veggies (cardio or weights)

Plain 2% Greek yogurt (cardio or weights)

A veggie wrap (cardio)

Roast or grilled chicken (usually left-overs) with veggies (weights)

Coffee Talk

I recently discovered that freezing coffee in ice cube trays is an easy and tasty way to add a little zip to my protein shakes.

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My moose mug is my best friend.

Moderate amounts of caffeine can naturally enhance your exercise performance. The better your performance, the more your calories you burn, and you can have greater strength gains. Just brew a strong cup of coffee, then freeze.  Side note: coffee cubes are also great for homemade iced coffee!

Coffee Protein Shake

Blend the following:

8 oz unsweetened almond milk

half or whole scoop of vanilla protein powder

1/2 frozen banana

1/2 TB of peanut butter (if you want to bulk it up a bit. It’s good without too)

1 TB raw cocoa nibs or cocoa powder

1 Tsp of psyllium seed husk powder

3-4 frozen coffee ice cubes

A drizzle of maple syrup (or any natural sweetener) to taste.

Sometimes I throw a TB or 2 of raw oat bran to increase the amount of fiber. 

Try it as a pre-workout fuel source, or a perky mid-day snack. Let me know what you think!

Facebook.com/blitzyourbody and Twitter @AmyBlitz1

How Long Does It Take to Lose Weight?

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A question to Blitz Your Body:

 I am very dedicated to losing 22 pounds by going to the gym. I am currently going 5 times a week, doing 20 minutes of  cardio at 144 bpm, and 40 minutes of weights. How long do you think it will take me: 6 months or longer?–Rebecca

I get this question all of the time! But before I answer, let’s touch on some of the details you have provided:

Crush Those 20 Minutes With Intervals

Based on your age,working out at 144 bpm, or beats per minute means that you are performing aerobic cardiovascular exercise. Since you are only doing it for 20 minutes, I recommend trying interval workouts for at least 2 of the days of the week. That means you switch between high intensity and low to moderate intensity for a short period of time. This could be sprinting on a spin bike (be sure to add resistance) or hauling ass on the elliptical. You can also walk on the treadmill and incorporate running. Each burst  should be about 30-60 seconds long, with your recovery being about 60 seconds long. You should go all out during your interval. Your goal should be to hit 85% of your target heart rate. Make sure your heart rate comes down before you start your next interval.

This is what my heart rate looks like during an interval training session:

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Perform at least 30-40 minutes of cardio on your non-interval days. And keep lifting those weights!

Eat to Lose

It is almost impossible to lose weight with just exercise alone. Don’t get me wrong. You definitely want to exercise. It improves cardiovascular endurance, builds muscles, increases energy and joint mobility. Your confidence will soar, you’ll handle stress better, and your metabolism will naturally speed up. I could go on and on about why exercise is a vital aspect to quality of life.

But you will not lose weight if you ignore your diet.

Let’s put it this way: you can burn about 350 calories running a 5k. A grande Frappuccino is 370 calories.  If you are anything like me, it takes about 2 minutes, 42 seconds to suck down one of those things. Yikes!

You must avoid processed junk and eat the most natural food you can at least for 90% of your week. That allows for 1-2 cheat meals (not days!) a week so that you don’t feel deprived.

So, How Long Does It Take to Lose Weight?

dieting

You’ve probably heard that it’s best to lose two pounds a week. But here’s the thing: the smaller you are, the harder it will be to lose weight. Also, all of our bodies are subject to factors like gender, age, genetics, and current fitness level. Since I know Rebecca’s age and what she looks like (gorgeous), I know it’s more likely that she’ll most likely lose a half to one pound a week. Four to five months is a good estimate for her potential weight loss of 22 pounds.

Don’t just go by the numbers on the scale! Take your waist, hip, and thigh measurements. Get a friend to take a picture of you on your start date. Check these metrics at the end of each month to make sure you are still on track.

Just starting out? Make yourself a promise to keep at it for at least one month. After that time, eating right and exercising will become a habit and easier to stick to.

I can provide you with exercise plans and nutrition support, even if you don’t live in NYC. Email me at amy.blitz@gmail.com for information.

Facebook.com/blitzyourbody or Twitter @AmyBlitz1

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