Posted by tony-cress on June 30, 2009
by Tony Cress
I have gotten a few questions over the years about A LOT of different things. Some of which come up over and over, so from time to time I will be writing about them in my blog. One question asked frequently is should cardio be done BEFORE lifting weights, or should it be done AFTER lifting weights? I have another option, which i will get into in a minute.
So, the answer to this question is simple, but complex. Yeah, I know, that doesn’t make any sense. But the answer does. There are, in my opinion, THREE different answers to this question. And the following will tell you why.
You Should do Cardio BEFORE your weights when: (more…)
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Posted by tony-cress on June 23, 2009
by Tony Cress
This is a question that definitely plays a role in the effectiveness of that upcoming workout. Eat too little, and you’ll have no energy to put forth into a hard, intense workout. Eat too much, and you’ll end up in the bathroom, or if unlucky enough, just over the garbage can by the water faucets for everyone to see exactly what you DID eat before you came to the gym!
Now, I can’t say that everyone can eat the same thing, but I can say this. You need to have a little storage of both proteins and carbs before you hit your gym time. About an hour beforehand, so you can give your body some time to digest that food, and get some of it stored for energy, have something as simple as a peanut butter and jelly sandwich. The peanut butter provides you with some protein, and the bread and jelly provide you with the quick use carbohydrates to fuel your workout. Some people like to have protein shakes before their workout, which is also fine, but it just doesn’t sit right with me. When it comes down to it, something light, is better than nothing at all.
- article courtesy of www.tonycress.com
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Posted by Steve on June 4, 2009
This one goes out to Wayne who asks “when is the best time to workout?”. He states that he does an hour in the morning and an hour before bed. Here’s what I suggest:
If you want to maximize fat loss, do 15-30 minutes of cardio upon waking. That means, as soon as you wake up, chug a glass of water, maybe take some liquid vitamins, coffee is optional.. and then do some cardio on an empty stomach. Follow that with 10-15 minutes of ab exercises. You’ll melt belly fat like butter!
Next, I recommend weight lifting in the late afternoon/early evening hours. For example, if you wake up at 10am, then plan on lifting weights 8-10 hours later. This gives you all day to put some good energy food in you (complex carbs/lean protein).
I don’t recommend working out an hour before bed. This is too late in the day and can even cause uneven sleep. You see, after you workout, your body’s metabolism increases and stays at a raised rate for hours after you exercise. Take advantage of this by eating your dinner following a hard workout. Then lay off foods or eat light snacks during the 4-6 hours before you sleep.
Hope this helps!
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Posted by Steve on June 1, 2009
This one goes out to Sabiy! She wants to avoid eating unhealthy snacks at night (like cheezits!) so this is for her..
I love snacking at night, who doesn’t! Here’s what I eat to try to keep lean and healthy:
1) brown rice cakes unsalted or celery with almond butter spread
2) frozen fruit (frozen makes you take longer to eat and satisfies your hunger sooner)
3) low carb yogurt with granola topping
4) chicken chunks in lettuce wraps with hot sauce
5) wasabi mayo tuna w little brown rice
6) brown rice and tuna sauteed with lemon and jalapeno (thanks Liz!)
to keep your appetite down, be sure to drink water often and even eat soup once in a while (low sodium lot fat kind, any flavor)
if you like chocolate, have a reduced sugar fudgecicle. i like sugar-free popcicles too.
i’ll update this some more later.. hope it helps!
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