Yet, although the longer distance individual burns far more calories during their activity as opposed to the short distance individual they typically have a higher percentage of body fat when measured. Why is that you ask?

For starters, lower intensity, higher duration cardio makes it difficult for the body to maintain lean muscle because it tends to break muscle tissue in order to use the protein for energy. This is extremely important to know because it is lean muscle that uses fat for energy when we are at rest. The less muscle one has, the less potential to burn fat and therefore greater potential to store fat. Not only that, but once an individual stops the activity, it is relatively easy for the body to recover. Therefore it will not require many calories for the recovery and repair process while the individual is at rest. Finally, although a higher percentage of calories burned comes from fat with this type of activity, the body adapts in such a way that if you continue to do this activity, you will actually be burning less total calories for the same distance and therefore less fat calories although the percentage will remain relatively the same (50% of 300 which is 150 is less than 50% of 500 which is 250). This now means you will either have to go longer or go harder to increase that caloric expenditure.

Contrast that to higher intensity, lower duration cardio. This type of activity spares muscle break down. In fact, it promotes an increase in lean muscle in order to produce higher amounts of force. After all, the reason we all have muscle is to produce force. Not only does muscle get spared, but due to the nature of the activity, when an individual stops, there is a tremendous amount of recovery and repair that goes on. This recovery and repair requires higher amounts of calories at rest to fuel the process. And the predominant fuel source for calories when we are at rest is… You got it. It’s FAT! You also may be wondering, doesn’t the body adapt to this type of activity as well? Of course it does. It adapts by increasing lean muscle. This then allows you to apply more force. The more force you apply, the faster or harder you can go. The faster or harder you go, the more calories you will require to fuel these muscles during the activity but even as important, you will require more calories to repair and recover. It’s a win-win situation.

This explains why sprinters are more muscular, more toned, and more defined than a marathon runner.

This is not to say that long, slow distance activity is useless. It’s not. This type of activity is great for developing aerobic capacity. It also is great for training the heart and lungs. And because a higher percentage of the calories burned comes from fat, a great thing to do, if your goal is to lose fat, is after performing some high intensity, short duration cardio, you can follow it with lower intensity, moderate duration cardio, not only to assist with recovery and repair, but to take advantage of the increase fat burning that occurs during recovery and repair. You’re adding fuel to the fire so to speak.

I’m writing to all of you from the wonderful state of Hawaii. That’s right I’m on a much needed vacation.

Like many of you who travel a lot, I found myself wondering how I will manage to work out and stay fit while I’m away. If you are like most, chances are you are probably not going to be working out either because you have no access to a gym or your hotel gym may not have exactly what you need. So this post as well as a series of videos to follow will be dedicated to those of you who travel a lot and don’t have access to a gym.

The equipment that I have brought with me from home are:

4 JC Bands of variable resistances

2 Super Bands

Val Slide

JC Bands for those of you who don’t know is a type of resistance tubing with handles on both ends. The great thing about these bands though is that they were created in such a way that there is a nylon part that you can wedge between a door or wrap around a pole so you don’t have to worry about anchoring the actual tube itself. These come in two sizes. The standard size which you may have to check-in in a suitcase. It’s pretty long but allows for more variability and a traveler’s size which is shorter and can literally fit in a back pack. With the traveler size you have to be a little more creative. I have both but decided to bring the standard sizes this time on my trip.

Super Bands are basically giant rubber bands of varying resistances and thickness.

Val Slides are these two pieces of hard plastic a little bigger than a pair of Size 10 sneakers with a type of padding on one end that allows you to either place your foot or hand on them so that you can slide away.

Using just these pieces of equipment you never have to worry about not having to work out while you are away again. They are not too expensive and they are extremely portable.

Off to workout out now! Stay tuned

If you are like me, you are looking at your holiday gift list and wondering “what am I going to get everyone?!” During this time, it is extremely important for us to remain focused on our health and fitness, so gifts that promote this area of all of our lives are the perfect choice. I have come up with a list of gift ideas that I hope you find useful.

1. Fitness Club Membership- A given for most fitness gift lists, club memberships are one of the most popular presents. Give the gift of health and fitness with a membership to a conveniently located health club. Fitness clubs offer a near endless variety of ways to get in shape, personal trainers for personalized fitness programs, and a fun and healthy social outlet.
2. Personal Training Sessions- What a wonderful way to say, “I want to see you achieve the results you desire!” Whether they are new to training or have been working out for years, there is nothing like the gift of personal training sessions to ensure motivation, personalized programming, correct technique, and spice to a dull routine.
3. Sports Massage- Another much appreciated present, the avid athlete on your holiday gift list will love a muscle-kneading sports massage. Effective in moving toxins out of – and loosening up – muscle tissue, increasing joint flexibility and even improving long-term performance if done on a regular basis, a sports massage is ideal for intensely training athletes as well as recreational fitness enthusiasts. Remember massage is not just a treat, it is important for muscle recovery.
4. Timex Bodylink System- It’s almost like four devices in one: a global positioning system (to help calculate distance and pace), a heart rate monitor, a data recorder and a watch. The data recorder collects heart rate, speed and distance and you can upload the info to your PC through a USB connection to chart your progress. Cool!
5. Polar Target Heart Rate Monitor- This is the great beginner heart rate monitor for people who want to track heart rate and progress without a lot of confusing bells and whistles. It only has one button and includes big numbers so you don’t have to squint. You can track heart rate and exercise time and you can also get the time–a handy thing in a watch. This makes a great gift for anyone confused about how hard they should be working.
6. DietMinder- This is a neat little blank journal that prompts users to enter nutritional and fitness information. Writing down what you eat is great incentive for making healthy choices and helping you or a loved one lose weight. It’s easily adaptable to any diet or eating plan and it’s available at Borders, Barnes & Noble and other major bookstores.
7. CalorieSmart- Now you can carry nutritional information of over 35,000 food items (including restaurants) with their portable calorie counter. With this knowledge you can take charge and put yourself or a loved one a step closer to your fitness goals.
8. FitDeck Fitness Cards- This is a great stocking stuffer for the home exerciser or, even better, the traveling exerciser. The size of a regular deck of cards, each card offers an exercise that requires no equipment. Exercises range from cardio moves (jumping jacks) to strength moves (like pushups) and users can do them in order or make their own workouts. There is a description and picture of each exercise as well as modifications.
9. Nike Running Shoe Wallet- Securely holds your keys, cash, and cards as you workout at the gym or on the road. It has a flexible clip that slides between the laces and tongue of the shoe to hold the case in place.
10. Wrist Water Bottle by HydroSport- No need to carry a water bottle when you workout. Just strap these to your wrists and you’re good to go hands-free. Comes in a set of two bottles with adjustable stretch velcro bands that fit any size wrist. Pull top makes it easy to grab a drink. Each bottle holds 5 ½ ounces of water and weighs half a pound when filled. It can also be frozen.
11. Reusable Water Bottles- One of the trendiest fitness accessories, eco-friendly reusable water bottles in durable aluminum or stainless steel, are widely available in a variety of colors and prices, some for under $5. SIGG offers lightweight 25-ounce sport bottles that can fit in most cup holders and bike cages for $24.99 at mysigg.com. Another leading maker, Klean Kanteen, offers its popular 27-ounce colored bottles (the size that fits their $6.95 bike cage) for $19.95 at kleankanteen.com.

I wish you and your loved ones a very happy and healthy Holiday Season. Let’s get started on a healthier New Year!

Best of health and happiness,
Litania

As promised here is Part 2 of our Thanksgiving special. If you haven’t had a chance to read Part 1, read it now. Otherwise here are the workouts:

Option 1 (Traditional Cardio)

You will choice your cardio modality of choice (e.g. treadmill, elliptical, cross-trainer, spin-bike).

Warm Up 10 min (Should feel like a 6 out of 10, 10 being extremely difficult)

Sprint 1 min (10 out of 10)

Slow down 1 min (7 out of 10)

Sprint 1 min (10 out of 10)

Slow down 1 min (7 out of 10)

Sprint 1 min (10 out of 10)

Slow down 1 min (7 out of 10)

Hills/High Resistance 1 min (10 out of 10)

Slow down 2 min (7 out of 10)

Hills/High Resistance 1 min (10 out of 10)

Slow down 2 min (7 out of 10)

Hills/High Resistance 1 min (10 out of 10)

Slow down 2 min (7 out of 10)

Cool down 10 min (5 out of 10)

Total Time: 35 min

Option 2 (Free-weight based)

You will choose a weight that you can normally shoulder press for 10 reps for the following two groups.

Thrusters (front squat into a shoulder press)

3 sets of 8 repetitions; 45sec rest between sets

Complex (the following exercises will be performed for 6 reps one after the other with no rest)

6 sets total; 1min rest between complexes

Romanian Deadlift

Bent Over Row

Power Cleans

Push Press

Front Squat

Tabata protocol

The following exercise will be performed for 20 seconds with 10 seconds rest and repeated 8 times for a total of 4 min

Squat Thrust (This is when you drop down into a push up position and then immediately pop right back up)

Option 3 (This is for the hardcore warriors out there)

You will perform Option 2 first. When you are finished. Rest 5 min and then go right into Option 1. Good Luck!

There you have it. Whichever one you decide to choose, this NYC personal trainer guarantees you that your body will be in a fat-burning state for the rest of your Thanksgiving Day. I warn you that this is not for the feint of heart. These are really challenging workouts and if you finish it with a lot of steam left then you didn’t go hard enough or heavy enough. You are suppose to feel quite exhausted when you are done.

Happy Thanksgiving everyone and enjoy!

EPOC, in layman’s term, basically has to do with the amount of extra oxygen you are taking in after your workout above what you normally would take in if you were to not work out at all. The reason for this EPOC, simply put, has to do with recovery. This extra oxygen is used in processes such as replenishment of fuel stores, hormone balancing, cellular repair, innervation, and anabolism (build-up). All of these processes have one thing in common… They require energy.

When we are no longer working out or are resting, the predominant fuel source to provide this energy is… You got it, fat. A second fuel source will be carbohydrates. The reason carbohydrates is not the predominant fuel source at rest is because your body would much rather use that when it needs energy to perform moderate to strenuous work such as exercise. So the harder you exercise, the more your body needs to recover. The more your body needs to repair and recover, the more fat is needed to fuel these processes. The more fat needed also means the more fat burned!

So, on Thanksgiving Day, if you decide to indulge, your best bet is to probably get in one of these workouts so that all that food you eat will be put to good use instead of it sitting around in your belly waiting to be converted to fat. If you decide not to indulge, then guess what? That’s right, you will be burning more fat on top of what you decide to eat.

Stay tuned for Part 2 of this post when I will provide you with the actual workouts.

It is important to set holiday goals that you can meet. Start with a short set of goals and a workable plan, and move on up from there. As you achieve your goals, revise your schedule as necessary. Reward yourself with a stress reducing treat when you meet your goals. Why not a good massage or a manicure? If those aren’t for you, how about a ticket to an athletic event or a concert?

2. Get a Jump on Training

If you don’t already have one, consider investing in a health club membership. Many people find it easier to work out around like-minded people than going at it alone.

Get a partner to work out with, preferably someone with the same goals you have. It’s more difficult to disappoint a friend than to do the same to yourself.

Keep a journal or log so that you know what you are doing as you exercise. This way you can measure your progress.

Hire a personal trainer. If it is difficult for you to get to the gym, this will give you the accountability you need. You must show up to your session! He or she will not want to hear that you have to go shopping during your hour. A personal trainer will also be able to design an individual workout program based on your specific goals and needs to get you the results you want. For some of you, this may also eliminate the stress of not knowing what to do for your workout on a particular day. The work is already done!

3. Workout as early as possible, preferably first thing in the morning.

If your schedule is really hectic, I would advise waking up early and getting training done, if possible, right before you go to work. If this is not possible, then try doing it at lunch-time or right after work so that nothing else interferes with your workout. On days off from work, definitely get the training done as early as possible.

4. Plan your workout days one week in advance.

Due to the amounts of get togethers and abbreviated holiday hours at the fitness club, it is best if you decide a week ahead which days you will be attending the gym. In this manner, your chances of missing a workout due to parties or gym closures are eliminated.

When you make an appointment to exercise and put in on your calendar, you give it the same importance as a doctor appointment or business meeting. The chances of you getting to the gym will be greater.

Schedule an extra workout each week. You will congratulate yourself by the beginning of the year.

5. Eat Slowly

Eat very slowly and enjoy the flavors. Try to chew your food at least 30-40 times per mouthful. It works and will allow the “hungry- full” response from your brain to tell you are satisfied. It takes the brain about 20 minutes to let you know you are full. It also allows the enzymes alpha amylase to break down the starches you eat into smaller molecules that the cells in your body can use for energy and lingual lipase to start digesting the fat content in your food.

Don’t miss breakfast, which kick-starts your metabolism and helps burn calories. Try eating smaller meals every three hours rather than few very large ones, but what ever you do, don’t skip meals. If you get very hungry before attending a party, we all know what may happen. Stay away from buffet tables at parties and use smaller plates when selecting foods. Establish a cut-off time of about 7:30pm or 8pm for eating, even during a family gathering. If you need a treat later in the evening, then eat fruits.

6. Have a tough workout before you cheat to minimize fat gain & maximize muscle.

Reason for this is because after a workout the body is primed to absorb nutrients in the form of proteins and carbohydrates. Thus, having a cheat meal afterwards will ensure that most nutrients are used for recovery and muscle production.

7. Eat Your Cheat Meals Wisely.

When you have a cheat meal, start eating the protein portion first as this will get you to start getting full. Leave the carbs for the end of the meal. This goes without say, but try to not stuff yourself.

8. Brush Your Teeth after Meals

Right after eating a meal, especially dinner, go straight to the bathroom to brush, floss, and mouthwash so that your mouth is feeling nice and clean – this makes it less appealing to eat more (especially before bedtime). Ever try to eat or drink something after brushing your teeth? Not tasty!

9. Continue to Drink Water

Water is going to naturally help you avoid eating as much if you drink a large glass 20-30 minutes prior to having a large dinner. Plus, water will keep you hydrated and help you burn fat more efficiently. Some people confuse hunger with dehydration. If you just drink a glass of water, that will often take care of the food yearning. When you drink water during the day, it will suppress your appetite so you can eat less at a party. This is not skipping a meal, just a way to work through temptation. An optimal level of water per day- as stated by the National Institute of Health- is ½ to 1 gallon a day. Add one extra glass (8oz) of water per every 10lbs over weight too!

Drink a lot of water and limit the amount of liquor you drink. Remember that alcohol has almost as many calories per gram as fat. If you are cleared to have a drink, try a water or diet soda for every other drink of the night.

10. Cardio Ideas

You can do cardio workouts such as walking, jogging, biking, swimming, rowing any day and it only takes 20-30 minutes to receive a good cardiovascular benefit. Keep the heart rate at about 50-65% of your maximum heart rate. A good way to determine maximum heart rate is the Karvonen Formula: (220 – age – resting heart rate x target%) + resting heart rate = target heart rate

11. Avoid bad habits and taking shortcuts.

You’ve worked hard for so long, see it through to the end of the year. And then set new fitness goals.

12. Last, but not least!

Don’t sweat the small stuff. If you slip up, move on. Do not beat up on yourself. Just pick yourself up and get on with it.

In health and happiness,

Litania