I can’t believe it’s mid February already! Time to glance back and check how those New Year’s Resolutions are going’, right? Now is not the time to panic about that if you’ve fallen off the wagon, because that’s not going to get cha anywhere. Instead, remember what did go well last month no matter how small or irrelevant it may seem. Take that, feel proud and add just one more small change for February. Do a little introspection...Were you able to stick to that fitness routine? Yes, Fantastic, keep doing what you're doing! But what if things didn’t go all that well? Don’t give up, instead try changing something. Not every exercise is enjoyable to all people. Yeah I might like running, but why the heck should you? While there’s a ton of reasons to like running and it's super healthy, but that does not mean you’ll like it. Maybe you’d rather lift a lot and train for a physique competition, swim competitively, walk, do yoga, dance...And the list goes on. So try something new and switch it up from time to time, it will help keep you psyched about your next workout.
You have to build muscle
Whatever exercise you decide on, just make sure you are doing some type of resistance or weight training also (unless, that’s what you are already doing primarily for all of your workouts). Especially if you decide that cardio is one of your favorites. There’s nothing wrong with cardio, and we all know there’s tons of health benefits to breaking a sweat. Just don’t fall into the trap of doing only one form of exercise and don’t believe that calorie burn or fat burning settings and numbers. Besides, when it's cold out why not spend more time in the weight room. I'd rather do more cardio outside when the weather is nice. Exercising outside can be very enjoyable as long as it's not too hot or cold.
The Fat Burning setting on the cardio machine has been lying to you
We burn more fat doing low intensity cardio exercise which is why cardio machine buttons have a fat burning setting and it's usually a low intensity workout, where high intensity workouts typically use more carbohydrate. Don’t get settled into a low intensity exercise routine, just because the button on the machine says you’re burning fat and it seems easy. I like to do this type of work about once a week and do higher intensity or weight training on other days. Check out my routine at the bottom of this post!
But don’t forget that cardio completely, you just have to mix and match. Kinda like piecing together a great outfit!
Strength training is where it's at
Even if it’s not your favorite thing to do, it’s a must if you are looking to tone up and see muscle definition. Trust me ladies, you aren’t going to turn into some macho looking bulky muscled beast. Which might be why you’re afraid to lift too heavy. I worked out with that mentality for years. I was a cardio addict, wait I actually still am but I also spend anywhere from two to four days a week pushing weights, depending on where I’m at on my periodization calendar. As I get closer to a race, I'll back off to two days of weight training and logging more miles. Just to give you an example, if you read my last blog, you’ll remember I’m training for a ½ in October. And since our weather here in Nebraska is usually rough in the winter, hey we just got 12 inches of snow dumped on us on Groundhog Day! Basically, running outside just kinda sucks this time of year, you take advantage of the good days when they come but can’t count on them being consistent. So, it’s a perfect reason to work on building muscle and by the time the weather gets nicer, I’ll be ready to trade some of those days out for more miles on the track.
Burn more calories after exercise