Thursday, 13 December 2012

So far so good!!!  I have been to 4 Christmas parties, 1 baby shower, 1 girls night out WITHOUT CHEATING..... not one morsel of BAD FOOD has crossed these lips! 

I still don't know where the HELL I am getting my determination and drive from!    I am working so darn hard at the gym and I totally FOCUSED!!!  I want to WIN in June!  HARD WORK pays off.  

You will only get what you work for....nothing more, nothing less!

ZUMBA FOR LUNCH!    every Thursday, Queen Street, Goodlife at 1pm.    


1. Let Loose
Zumba is all about having fun, and joining the party, which is hard to do if you're stiff or self-conscious! The best way to burn more calories in class is to let go, have fun, and try not to think too much. "Letting yourself go will let the calories go!” Boyer says.

2. Maximize Your Arm Movement
During the ...
moves, be sure to fully extend your arms, Boyer says. You’ll boost your calorie burn and engage more muscles by maximizing your arm movements during class. "It's not that tricky and you can do a lot for your body by lengthening, raising, and extending with oomph."

3. Move Up and Down More
“When your instructor takes you though a level change try and do it," Boyer says. All that up and down movement will not only boost your burn, it will also get your glutes, hips, and thigh muscles firing even more. “Sit into your moves, bend your knees, and go up and down and all around as much as you can—level changes burn calories!"

4. Work Your Booty
"There is always a lot of booty shaking in Zumba!" Boyer says. "Just shake it—and shake it good (to best do this, see tip #1)." Boyer recommends pressing through your heels whenever you can to maximize the move’s booty shaping benefits.

5. Rock the Moves You Know
So maybe you don’t have every move mastered yet, that's OK! You can still get a great workout as long as you rock the moves you’ve got! "Always accentuate the moves that you are actually comfortable with," Boyer says. “Make the most out of that shimmy you love, or the salsa step you have mastered. Feel confident in adding your own flair to the movement. If you know it, show it!"

Ask our expert: Should I lift weights before or after cardio?

Bryan Haycock explains how the two different types of physical activity—weight training and cardio—impact your muscle cells in different ways

December 13, 2012
Ask our expert: Should I lift weights before or after cardio?

Q. Should I lift weights before or after cardio?
A. I hear that question all the time and for good reason. In an ideal world, you would do your weight training and your cardio on two separate days—or at least space them apart in the morning and evening. Many of us, however, don’t have that luxury, so the answer to the before-or-after question depends on the type of fitness results you want.

The two different types of physical activity—weight training and cardio— impact our muscle cells in different ways. Lifting weights activates genes that are normally dormant within a muscle cell, but the cellular changes that your body requires to adapt to resistance exercise are different from the changes your body needs for cardio- vascular, or endurance exercise. So as it turns out, when you do both types of exercise in the same workout, the two stimuli want to cancel each other out. The result is a little bit of improvement in both strength and endurance, but not as much as if you did only one type of exercise.

So how can you time them in the same workout session? If your goal is to build muscle, do cardio first. A study looking at the hormonal response to doing cardio before or after weights found that in men, anabolic hormones like testosterone remained elevated longer when weight lifting was 
done after cardio. There is some evidence that this applies to women as well.

If you’re looking to build endurance more than muscle mass, consider doing the opposite: Another study looked at the different
 genes and signaling 
pathways that were
 activated by switching 
the order of weights
 and cardio. Essentially, 
the final type of exercise you end your
 workout session with
 has a greater adaptive
 effect. Doing cardio last suppressed the anabolic effect of weight lifting to some extent, and it increased protein breakdown more. Doing weights last allowed those pathways involved in protein synthesis and muscle growth to remain active longer.

No comments:

Post a Comment