Posts Tagged ‘cardio

Six biggest cardio mistakes

- January 23rd, 2012

(Note: The following post is courtesy Bruce Krahn of www.ebodi.com.)

treadmill

Are you guilty of one or more of these 'cardio mistakes?'

Hi, Bruce here from www.ebodi.com.

When it comes to losing body fat, performing cardio exercise can make the difference between OK results and fantastic results. However, just because you are performing regular cardio exercise doesn’t mean that you are doing it correctly.

Because of the simplistic nature of cardio activities (running, elliptical, biking etc) people often make the mistake of simply “going through the motions” and then wonder why they are not seeing any results. If this sounds like you or someone you know, then the following list will shed some light on the problem and provide you with an effective solution.

Cardio Mistake #1: Always Doing the Same Thing

Doing the same thing and expecting a different result is the definition of insanity. Listen, if it hasn’t worked for the past nine months, it isn’t going to start working anytime soon. Change is what is needed. Here is a simple change you can try — instead of regular “steady state” cardio, give this simple HIT program a try:

Note: To be performed on a stationary bike, elliptical or treadmill.

Begin with a 5 minute warm-up. Perform 60 seconds of high intensity effort followed by 60 seconds of low to moderate intensity effort. Repeat 10 times. Each workout, add 2 seconds to the high time and subtract 2 seconds from the low time. Finish with a 5 minute cool down.

Cardio Mistake #2: Not Sweating

Some folks do sweat more than others but if your cardio isn’t at least causing you some light perspiration, then it is time to increase the difficulty.

Cardio Mistake #3: Reading the Newspaper

I once observed a person reading the newspaper while performing bicep curls. If you are reading the newspaper while performing ANY exercise, then don’t be surprised when your results are less than stellar.

Cardio Mistake #4: Talking on the Phone

Please — don’t be that guy. You know the one — the person who loves to share the details of last night’s bar escapades with his buddy on the other end of the line for everyone to hear. This is so annoying that it should be illegal and any offenders banished from the gym for life. If you can carry a conversation, then you are not working out hard enough.

Cardio Mistake #5: Watching Television

Ok, I am going to get some resistance on this one. I know that cardio time can be boring and watching television helps pass the time, BUT it is still distracting you from the task at hand. The more you focus your attention and energy into what you are doing, the better your results will be. Your boss doesn’t allow you to have a TV on your desk at work for the same reason.

Cardio Mistake #6: Wimpy Workouts

Most people don’t get results because they don’t work hard enough. If you are using a treadmill or elliptical, try speeding it up or raising the incline. Crank up that resistance on the exercise bike, too. Challenge your body by trying to progress one aspect of your program each week. This is the way to ensure results keep coming.

Like your resistance training, cardio needn’t be boring or ineffective. Fix these mistakes and you will start seeing results again.

Bruce www.ebodi.com

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Mistakes to avoid when trying to build muscle

- October 28th, 2011

(Note: The following post is courtesy Bruce Krahn of www.ebodi.com.)

Bruce Krahn on Cityline.

Hi, Bruce here from www.ebodi.com.

Ever since I was a wee lad I have had an interest in building muscle.

It’s no surprise really since pretty much every comic book I read (and I read a lot of comic books) featured some heroic figure sporting some pretty impressive “guns.”

Flash forward a few years and you come to the film era of the “action star” whose physique foretold the outcome of any confrontational situation he found himself in.

So it should come as no surprise that I have been researching different ways to build muscle for a mighty long time.

Over these many years of trial and error (including almost two decades working as a personal trainer) I have discovered that most people are making a few critical mistakes when it comes to building muscle.

Poor exercise selection

This is the number one reason why some people have a hard time building muscle. Many exercisers focus too much on single joint exercises (to work the showy body parts) and don’t spend enough time focusing on progressively getting stronger in the multi-joint lifts such as the squat, dead-lift, pull up, rows, presses, etc.

Insufficient calories

Not eating enough is often the root cause of muscle gain frustration. Compared to their sedentary counterpart, people who exercise have faster metabolisms and are often unaware of how many calories they really need in order to gain lean body mass.

I am not recommending you eat everything in sight in an effort to gain muscle as this always results in too much fat gain. A better approach is to cycle your calories to coincide with your activity level. Try eating more on those days you lift and less on the days you don’t. Also, be sure to consume a generous portion of your calories in the post workout window.

Insufficient protein

This is a problem that is common with women, vegetarians and the elderly. The current RDA protein recommendation for women is 44 grams per day and this is far too low if you are a woman interested in increasing lean body mass. Vegetarians often struggle with meeting minimum requirements for protein intake and in most cases supplementation is a must if you want to gain muscle as a vegetarian or vegan. The elderly eat fewer calories as a whole and therefore are almost always deficient when it comes to this important macronutrient. Raising protein up to 1 gram per lean pound of body mass is the minimum and it is often beneficial to go higher still. The amount of protein you consume should go up as your calories decrease and go down as your calories increase. It is also beneficial to consume protein with carbohydrates as carbohydrates have a “protein sparing effect.”

Too Much Cardio

Excessive cardio (i.e. daily) and cardio performed at too high of an intensity (i.e. intervals) can both impede the muscle building process. You may have heard the saying “he who chases two rabbits catches neither.” This is true when it comes to muscle building and fat loss. While I do not advocate the “bulking and cutting” approach to physique development I do believe that you should focus your training according to your goal. If your goal is to build more muscle limit cardio to 2-3 lower intensity longer duration (20-30 minute) cardio sessions per week.

Following the Wrong Weight Training Program

Building lean body mass will require that you subject your muscles to progressive overload- in other words if you want more muscle you should work towards lifting more weight. This is the most important muscle building principle. You don’t have to increase the weight with every workout but your overall goal should be to get stronger. In terms of frequency, 3-4 sessions per week is usually ideal (younger people can sometimes handle more while older folks may have to do less). There are many different ways to split your workouts up but try to hit each muscle group once every 5 days or so.

These are the most time- tested and true muscle building “secrets” in the world. No supplement or magic workout program will ever be more important. My entire coaching program is built upon these same principles. You can find out more at www.ebodi.com.

Have an awesome week.

Bruce

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