#AbWorkouts for Women who want to #LoseWeight! Learn #topsecret tips for #FatLoss!
Here are the Questions I answer in the The Active Times ab workouts for women article:
1. Is it more difficult for women to eventually get a 6-pack? How so and do you have any secrets to share?
2. What is the biggest difference between men and women when it comes to ab muscles? (Is it that women have more fat?)
3. Realistically speaking, how fast can an average women – someone with a 9-5 job who works out 3-4 times a week – can expect to see a 6-pack?
4. I read about a Pilates trick of pulling the belly button in ensuring that you're working the deepest ab muscle. Is that really a thing?
5. Do you recommend exercises that hit the entire core or just the ab muscles?
6. How often should women work out the midsection in order to get fit and avoid injuries?
7. What’s your favorite, or most effective exercise, in your opinion for the abs?
8. Can you describe a few abs exercises you often have clients do? And why those?
9. What are the best, and/or hardest exercises specifically targeting the upper abs, obliques, and lower abs?
10. What other exercises or diet changes should women combine an ab workout for quicker results?
11. Do you recommend crunches and situps? Why or why not?
If you want to hear my professional opinion on these topics and get answers to any of the questions, then definitely check out the article below and be sure to check out the awesome slideshow!
Do you hate cardio and dread running on the treadmill? You might want to read this blog to find out how to exercise for weight loss with minimal to no cardio at all! #ihatecardio
If you hate cardio it's really NO PROBLEM because there are ways around it. I'm about to tell you exactly what to do! Read on...
Do you hate cardio? You're in luck! Kelly Athletics can help!
It’s time to get in shape again! You might be wondering what in the world you can do to squeeze into last year’s wardrobe. And now you want to figure out how you can fit into a smaller size,but you're thinking "I Hate Cardio!". The easy answer would be to eat healthy and work out! But you hate cardio!! And it’s more complicated than that.
You don’t have to run 5 miles a day to get fit. In fact, you don’t have to run at all! You can maximize your results by doing resistance training and as little as 10 minutes of low intensity cardio per day. This could mean brisk walking or light pedaling on the stationary bike. Why 10 minutes? Well 5-minutes of cardio to warm-up for your workout and 5 more minutes to cool-down. Phew! For those who hate cardio, this is a relief, huh!
The fact is, cardiorespiratory exercise burns a lot of calories during your workout, but it does not boost your metabolism post-workout. Upon completing a cardio workout, your heart rate can drop back to its resting state within minutes to make up for your oxygen deficit. If you are lacking lean muscle mass, forget about relying on your RMR (Resting Metabolic Rate) for shedding fat.
With resistance training, not only do you build lean muscle mass to increase your RMR but there is a higher EPOC or “excess post-exercise oxygen consumption” which will increase your metabolism for the next 36-48 hours while your muscle tissues are recovering. During EPOC, your body is metabolizing additional nutrients, replenishing glycogen stores, and reloading depleted oxygen stores. The higher your workout intensity, the longer your EPOC lasts.
Key Takeaways:
Get away with doing only 10 minutes low intensity cardio.
Do strength training as your primary workout.
Increase your Resting Metabolic Rate.
Conclusion:
So, get out your resistance bands, your dumbbells or medicine balls and start a strength training program. If you are unsure where to begin, hire a Personal Trainer to take out the guess work. Your summer beach body will appreciate the hard work!
If you think "I hate cardio", but are looking for a Personal Trainer that can make cardio more fun (or totally exclude cardio altogether), contact me.
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Hate Cardio? Try Kelly Athletics! Strength Training is Better
You might ask yourself "should I eat meat to be healthy?" Well, technically yes, you need meat on your bones to be healthy and to sustain life. ;) But do you need to EAT meat from animals to have meat on your own bones? Not so much. I get it, I get it. You're thinking... "great, another vegan trying to tell me that I don't need meat." It might drive you crazy to think that! Well, to clarify I'm not speaking about ethics today, regardless of what my personal beliefs are there have been numerous scientific studies to show the effects of eating meat on the human body, and it's not pretty. I'm just going to touch on the surface in this article about what nutrients are in meat and what that can mean for our weight loss goals and overall health. When people hear the word "meat" they instantly think of the words PROTEIN or HEALTHY because our entire lives that is what we have been taught to believe about meat. Sure you can obtain a heavy dose of protein and essential vitamins from meat, and you can even lose weight by restricting sugar, calories, and other processed foods while on a meat-based diet. Yes, I am actually a vegan who can think outside the box! I have seen plenty of fit meat-eaters and it would be wrong of me to say that meat makes everyone fat.
Discover the Top 7 Reasons to Ditch Meat by Kelly Gibson, PN Level 1 Coach in Pittsburgh
Take a look at the top 7 reasons to ditch meat and you may reconsider your meat-eating habits...
Time to answer your question about whether or not you should eat meat. Here's what I have discovered about that 4-letter word:
Cholesterol: Meat is high in cholesterol, and not the good kind. One steak (308g) constitutes 278mg of cholesterol. High LDL cholesterol can cause increase blood pressure and cause atherosclerosis which leads to heart disease. The truth is, cholesterol is not an essential dietary nutrient because our bodies produce healthy levels of cholesterol without food. Has your doctor ever told you to raise their cholesterol? Doubtful, so don’t worry about it being too low. Vegans average an overall cholesterol level of 133, while omnivores have levels of 200+.
Fats: Meat is extremely high in saturated fats, which are different than plant fats (or oils) because animal fat becomes solid at room temperature. These types of fat can increase cholesterol in the blood and increase risk of stroke and heart disease. Studies show that vegans are 33% less likely than omnivores to have a heart attack.
Calories: Meat is very dense in calories, meaning there is a smaller volume of food per 100 grams (~3.5oz). So one serving of meat is roughly 142 calories, but which makes it quite easy to overeat. Typically it takes the brain 20 minutes to send signals to your body that indicate you are full and satiated. If it takes 5 minutes to eat a 250 calorie beef dog or burger, you might be in trouble and have enough time to eat up to 4X as many calories as your body needs before you start to “feel” full. If this isn't enough reason to ditch meat, keep reading.
Carbohydrates: Meat contains minimal carbs, and that’s a bummer because carbs fuel our brains! Ever feel groggy or tired after a meaty meal? You could benefit from plant-based carbs for energy.
Proteins: The amount of protein in meat is much higher than our bodies can handle in the longrun. Extra protein builds up and causes kidney stones. If left untreated then it can result in kidney failure.
Fiber: Meat contains no fiber, I mean a whopping ZERO grams per million calories, which means you’ll probably get constipated if you don’t eat loads of fibrous vegetables or take psyllium husk supplements to make up for it. Eating a high-fiber diet of at least 25g for women and 38g for men is recommended for proper digestion and overall health. Too little fiber can cause constipation and chronic diseases.
Digestion: Meat grows bacteria, which can cause e. coli infections and awful digestive issues. When is the last time you got excited about diarrhea? Right. Just say NO to meat.
What you could ask yourself is, "is it worth it to put your health at risk in order to keep eating meat?" Despite what the Paleo or Keto diet trends have been saying, there is plenty of evidence that has debunked the myth that eating meat is healthy and essential for our survival. Despite popular belief, meat does not convert to meat on your bones. Protein breaks down into amino acids before converted to muscle and can also be converted to fat, excreted in the urine, or build up to form kidney stones. So, unless you are working out and strength training, protein is not going to convert to muscle! I'll say it again - protein breaks down into amino acids before ever becoming muscle. "Muscles are built in the gym, and FAT is built in the kitchen" is a good way to look at it. ;)
Muscle is Built in the Gym, Fat is Built in the Kitchen. Gym Meme by Kelly Athletics.
Now that you know at least 7 reasons to ditch meat, will you? You might be thinking “but it tastes so good!” and “I need my protein!” Don’t worry, there are plenty of delicious plant-based proteins you can have instead. In fact, most plant-based foods contain at least 8% of its calories from protein. Fruits have the lowest protein content (between 5-8% usually), while green leafy vegetables, beans, nuts and seeds have up to 50% protein content (like spinach and mushrooms). There is a wide variety of plant based proteins, even high-protein plant-based foods, which gives more than enough reasons to ditch meat. So if you've been wondering "do I need meat to survive?" The answer is a big fat NO. I hope you enjoyed this post. Please share and send me a message if you have any questions about it.
References:
1. Certified Level 1 Nutrition Coach by Precision Nutrition. The Essentials of Sports & Fitness Nutrition: Certification Manual, 2nd Edition. by John Berardi PhD and Ryan Andrews MS 2. American Heart Association http://circ.ahajournals.org/content/102/18/2284 3. MyFitnessPal http://www.myfitnesspal.com/food/calories/340152145 4. PETA https://prime.peta.org/2015/05/should-you-still-be-concerned-about-cholesterol 5. Health & Medicine http://healamed.com/health/diet-weight-loss/48-risk-of-heart-disease-33-lower-in-vegetarians-than-non-vegetarians.html 6. USDA https://ndb.nal.usda.gov/ndb/search/list?qlookup=23197
