Aerobic Fitness and Fat Loss

Aerobic fitness and fat loss are good partners. Low impact aerobics are almost as good as high intensity aerobics for hitting fat loss goals. High intensity aerobics are necessary for competitive fitness. High intensity could be endurance lasting over an hour or speed intervals.

aerobic fitness
Aerobic Fitness

Low Impact Exercises to Aerobic Fitness

You can gain aerobic fitness with Low impact aerobics including walking, biking, swimming, or tread mill work at 150 minutes a week. They are very effective in beginning a fat loss program. The next goal would be 300 minutes a week to accelerate results. I walk a half hour every morning and then bike ride and/or swim on one day and go to the gym on alternate days.

A predictor of maintaining weight loss over the long term are exercisers who engage an hour to an hour and a half a day up to five days a week. By the time someone is engaging in steady exercise, it probably becomes a habit that the person feels is necessary for their well being.

Exercise and Fuel Burning

Low impact aerobics use fatty acids for fuel. As duration and/or intensity is increased, glucose from the liver is added as fuel and some muscle tissue. Aerobics burn muscle tissue and therefore a resistance training regime is important to maintain muscle and a high metabolism. Metabolism burns calories while at rest.

Low impact aerobics don’t require any special nutrition considerations although good health and weight loss beg for natural foods and moderate quantities. The best foods to drop are sugars, white flour, saturated fats, and then sodas and alcohol. The best foods to add are vegetables, fruits, whole grains, and good protein like eggs and non fat milk products.

Add Aerobic Intensity with Duration

With longer duration aerobics of an hour plus or high intensity with speed work, meals need to be planned. Carbohydrates and protein should be consumed two hours before exercise and immediately after. The first meal delivers glucose and proteins that are stored in the muscles and the second meal prevents the body from consuming muscle for repairs.

These two meals are the only one that need timing. I have a good breakfast and then my first exercise a few hours later. I might supplement with half a Cliff Bar somewhere in between. I might not have the second meal until two in the afternoon. I like to have dinner within four hours after lunch because amino acids lose their vitality in four hours.

Bike riding, swimming, and tread mills are great ways to step up aerobic fitness with longer exercise sessions. Steady state aerobics burn calories at around 500-700 calories an hour. More speed or intervals increases the calorie burning just as longer sessions.

After an hour and a half of aerobic endurance exercise the body needs supplements of protein and carbohydrates to prevent cannibalism of muscle for fuel. Consider a drink or if you are bike riding, a break, or a snack.

Don’t Forget Hydration and Rest

Aerobic exercisers are know to over train and forget a day’s rest at least once a week. Peak performance starts to drop and a feeling of general fatigue can indicate a rest is necessary.

Water is important to facilitate all processes and maintain energy. It also facilitates weight loss. In Lyn-Genert Recitas book The Plan, she combines low inflammatory foods with drinking half your weight in water ounces a day. I lost 17 pounds in three weeks utilizing her plan while exercising in my regular routine.

Get fit and lose weight the healthy way. Eat good foods, drink lots of water, engage in exercise, allow time for rest and recovery.

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Body Toning and Fitness

Body toning and fitness work together. Fitness means the improvement in cardiovascular health, increased strength, and improved endurance. Body toning happens in the process.

body toning

Starting or Improving a Program

How do fitness, body toning and nutrition work together? The Resting Metabolic Rate (RMR) specifies the number of calories a body of a certain age, weight, and height need to maintain weight. Adding the calories necessary for Average Daily Activities and multiplying RMR by exercise level and we have the total necessary daily calorie requirement.

A pound has 3,500 calories. If we reduce calories or increase activity, we start burning more calories than we consume. The important fact is that if weight is not lost correctly, the body burns muscle and/or holds onto fat.

Burning Fat and Building Muscle is a Three Legged Stool

The ideal formula is to burn fat with aerobics, build muscle with resistance training, and through nutrition help the body burn fat, not lean muscle for fuel. As muscle builds, the metabolic rate increases so we burn more calories while at rest. We would love to turn our metabolism into a fat burning machine.

How do we lose weight incorrectly? We starve ourselves scaring the body and causing it to hold fat and burn muscle for fuel. We engage in intense aerobics without proper nutrition forcing the body to burn fat and muscle. We engage in intense resistance training without proper timing of consumption causing cannibalism (the body burns muscles to replenish itself)

What is the correct process? Eat a few hours before intense aerobics or resistance training. Eat immediately after intense training. This process creates the glucose and protein the body needs to exercise and then replenishes after exercise to stop the body from consuming muscle. Muscle builds in the recovery period if adequate nutrients are available. Exercise breaks down the muscle that needs to be rebuilt. Muscle is depleted until refueling begins.

Getting the Proper Nutrients

The proper nutrients are natural carbohydrates, protein and water. For accelerated body toning, avoid white flour, sugar, and saturated fats. That means avoid white bread, pastries, white flour pasta, sodas, and most restaurant cooking.

Fruits and vegetables are often considered negative calories because their enzymes eat more than just the fruit and vegetables. Grains are necessary for B vitamins because they metabolize fats, proteins, and carbohydrates. Good fats like avocado and olive oil free the body to discard bad fats.

Low intensity fat burning exercise is low intensity aerobics like walking, biking, and the treadmill and low intensity resistance training. Low Intensity Resistance training is lifting 50% of maximum capacity 20-25 times in sets of 3 to 8 times. Mixing the two in the same session accelerates the toning process.

Stepping Up the Progress

As conditioning, strength, and endurance improve, exercisers can add intensity with longer aerobic sessions and intervals. They can increase intensity in resistance training with heavier weight, less rest in between sets, and fewer reps. Intense exercise burns more glucose and then the body uses carbohydrates, proteins and fatty acids to rebuild. Starvation is not a good strategy.

In fact, if the process of improvement slows, a personal trainer would inquire about getting enough calories, adequate protein, sufficient fluids, and necessary recovery time. In adequate nutrition or rest can lead to over training and injury. People with eating disorders are at high risk.

Create a program dependent on your current fitness to adequately address nutrition needs and exercise capabilities. Over loading is a term that suggests adding intensity for growth because the body adapts. Knowing how to do it safely might require research or a coach.

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Fat Loss is a Good Start

Fat loss is a good start in training programs. Most people want to convert fat to muscle which is a great goal. Body composition is one of the criteria of fitness and health as it measures fat percentage to total weight.

Fat loss
Working the Large Muscle Groups

The National Federation of Personal Trainers recommends a percentage not to exceed 25% for women and 18% for men. One of the easiest ways to calculate fat percentage is with calipers which can be purchased inexpensively online. A second method is how you fit in your clothes.

Starting the Fat Loss Routine

Fat loss begins with aerobics and nutrition. Low impact aerobics like walking and biking are effective in that fatty acids are used as fuel in steady state aerobic exercise. The longer the sessions the better. As you increase intensity with speed, the body starts to combine glucose for fuel.

Resistance Training

Resistance training is the next level of training for fat loss. First it trains unconditioned muscle to absorb glucose (which comes from carbohydrates and sugar) for fuel instead of it by passing directly to fat. The more muscle, the greater the sugar absorption.

The second benefit of resistance training is it does the opposite of starvation diets. Muscle increases metabolism which burns calories while at rest. Starvation diets cause the body to hold onto fat and use muscle for fuel. The worst possible outcome.

Resistance training for fat burning uses low intensity weights as a percentage of one’s one lift capacity. Beginners start with 50% of their potential one lift capacity which at the beginning is a guess. You want to complete 20-25 reps in three sets. So a weight must be selected that allows this.

Increasing Intensity for Accelerated Results

Intensity is increased by adding weight, adding sets, and reducing rest time between sets. Maximum results are improved when after an hour of circuit training or specific large muscle group training, you have a 100 calorie snack and do a 20 minute low intensity aerobic warm down.

The snack feeds the muscle energy replenishment while the aerobics use fatty acids as fuel. It stops cannibalism (body using muscle for fuel) and further trains the body to burn fat for fuel. Afterward a meal of carbohydrates and protein should be consumed with carbs not to exceed 600 calories.

Fitness Nutrition

The purest diet for fat loss would be vegetables, fruits, proteins, and grains for nutrition. Fruits and vegetables have enzymes to consume themselves and other foods. Empty calorie foods like white flour and sugar need to borrow enzymes to digest. Drinking half your body weight in water ounces accelerates weight loss and is excellent for muscle repair.

After continuing on this routine for a few months, it is time to consider greater intensity in aerobics and resistance training for increasing strength, endurance, and fat loss.

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Fitness for Average Daily Activities

Fitness for average daily activities is a goal for many sedentary beginners. After years of not exercising, many untrained wish it was easier to get around and do daily tasks. A secondary goal for them might be to lose weight.

Building aerobic fitness

Losing Weight

Excess weight is often the reason average daily activities are difficult and that partly results from not training muscles to uptake glucose. Glucose is the bodies brain fuel and muscle fuel. If the muscles are not trained, glucose from carbohydrates go directly to fat.

The solution is not to eliminate carbohydrates but to eat the right ones. White flour, sugar, sodas, and pastries are the wrong ones. Fruits and vegetables are often considered negative calories because their enzymes consume themselves and other foods.

Beginning Aerobics

Low impact aerobics like walking, biking, swimming, and treadmills burn fat. Beginners might start with 10 minutes a day but should aim for 30 minutes and 150 minutes a week. Two walks a day are better.

After losing weight with proper diet and low impact aerobics, beginners should start a resistance training routine. First comes an assessment of posture, function and movement. Weight training should not begin until functional movement is correct. Bad movement form causes injuries.

Resistance Training

The first resistance training utilizes low impact weights at 50% to 60% of one lift capacity. At the beginning, this is a guess, but the right weight becomes apparent. There should be three sets of 20-25 reps so the weight should be light enough to finish all sets.

These low impact sets burn fat, build endurance, and start building strength. They train the body to start absorbing glucose to prepare for more training. Now the carbohydrate sugars stop going directly to fat.

With aerobic progress, the beginner can start adding time to each exercise and frequency. Then comes more intensity with intervals. Intervals can be one to three minutes of 80% maximal heart rate. Intervals speed up fat burning. Longer times of higher intensity start to burn more glucose, but it will still burn fat. It also burns lean muscle so at this stage, resistance training is necessary.

Higher intensities and muscle building increase the metabolic rate. Higher metabolism burns more calories. A real friend to the beginner exerciser. An advanced exerciser might not want to lose weight because the cost is lean muscle and then over training and injury.

As the process continues, the beginner starts to lose weight and move faster. They can exert themselves for longer periods of time and engage in more types of body movement. Average daily activities will be easier and it might be time for some fun recreation.

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Cross Train for Fitness and Fun

Cross train for fitness and fun and there will be less monotony in working out. One of the obstacles to long term fitness is sticking with routines. They can become boring and results can slow.

cross train
Cross training for development and fun

When you cross train, you may be doing several different types of exercise a week but will focus on aerobics and resistance training. Consider nutrition a third event as it is responsible for supporting our goals.


Aerobics is important because steady state aerobics burns fat and builds cardiovascular fitness. This is important for heart health, stress relief, and improving blood circulation.

Resistance training is necessary to maintain lean tissue lost in aerobics, build support for daily activities, and build metabolism for greater calorie burning.

Resistance Training

A first goal for resistance training is building the largest muscle groups to gain the most muscle possible. This doesn’t mean it will show, but you will feel it. The legs, back, shoulders, chest and core are the main movement muscles and support for all activities. They can be built with squats, dead lifts, chest presses, leg extensions, and pulling exercises.

Beginners in aerobics start with low impact activities like walking, biking, or a tread mill. Intensity is increased by adding time and frequency. Then intensity is built with adding intervals or more time. Beginner exercisers should aim for 150 then 300 minutes a week. Advanced exercisers will probably have one and a half and two plus hour sessions.

Adding Intensity

Intensity is added to resistance exercise by increasing the weight, the sets, and reducing time between sets. As weight increases the reps fall until you are lifting near maximum capacity for three sets with only 4 to six reps. This last part is the only stage where you will add noticeable muscle and reach maximum strength.

Cross training is for fun and additional capabilities. You could add swimming, surfing, yoga, hiking, running, or martial arts. Each exercise benefits your body and your mental outlook as well as the other activities.


Exercisers learn that eating before and after intense exercise are the two most important meals. Carbohydrates and protein support glucose for exercise and nutrients for repair and muscle building. Eating carbohydrates and protein each four hours becomes important for building the muscle you are developing. Muscle builds during rest, not during exercise.

Training for intense events like triathlons, marathons, long bike rides, or any competitions requires balanced muscle building to lower risk of injury. This is also where we need to learn to rest. Over training causes injury and burn out.

Add more exercise events at low intensity to begin and see where your interests take you. You might to decide that one is your support but enjoy the support the other activities lend to your strength and enjoyment. Fitness is a lifestyle.

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How to Improve Body Tone

Most beginner exercisers want to know how to improve body tone. What they are usually referring to is an improvement in body composition which is first the fat percentage to total weight. The second measure would be lean muscle to total weight.

Fat loss

The First Steps

Improving body tone is losing fat and gaining muscle. These two will change a body’s shape for the better. The two can run contrary to each other in that strictly trying to lose weight by restrictive dieting or excessive aerobics also strips muscle. The body loses fat and creates a new shape, but it doesn’t display any new muscle.

Building Muscle for Tone

Building muscle is a process that invites caution so as not to create injuries. A beginner resistance trainers muscles are not conditioned to absorb glucose and therefore have little stamina. Muscles need to be trained by exercising, eating proper recovery nutrition, and then rest according to intensity.

Low intensity resistance training is working with weights that are 50% to 60% of capacity with 20-25 reps. Maximum capacity for a beginner is a guess. As conditioning and endurance improve, exercisers can start using heavier weights with fewer reps and perhaps more rest.

Low intensity and high reps don’t strain muscles and can be practiced 5 days in a row. Higher intensities might require a day off. Working to maximize size and strength is working at maximum capacity weights weith 4 to 6 reps and might only be practiced once a week with lighter days in between.

An Aerobic Routine

Aerobics can start at low intensity walking, biking, swimming, tread mills for half an hour a day and build to twice a day or to an hour. 300 minutes a week should be a final goal. Low intensity aerobics use fat for fuel with a little glucose. Higher intensity aerobics use glucose mostly. The recovery utilizes fat so high intensity aerobics is still a fat burner.

How a body changes shape will depend on the exercise combined with the right nutrition. The most positive influence on body shape is to greatly reduce sugar, refined carbohydrates (white flour) and saturated fats. Diet has more impact than exercise at the start, but resistance training raises metabolism which burns more calories. Aerobics strip fat and muscle so resistance training is a necessary complement.

Long Term Maintenance of Fat Loss

Long term maintenance of fat loss would depend on daily exercise. Surveys show that people who maintained fat loses for 5 years had daily routines of an hour to an hour and a half of exercise. Programs for greater health and longevity shouldn’t have just one or two month targets or just losing 10 pounds.

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How to Lose Weight and Get Fit

Many new exercisers wonder about how to lose weight and get fit. Both are excellent goals. Losing weight and getting fit have many nuances. They can both be achieved together.

Burn Fat and Build Strength with Circuit Training

When people say they want to lose weight they usually mean reduce visceral
fat and gain some shape. Fat and muscle are both weight, but losing weight and gaining muscle can work against each other.

Many people try to lose weight by going on restrictive negative calorie
diets. This will strip fat and lean muscle. The more restrictive the diet and
the more lean muscle stripped, the lower the metabolism. A low metabolism burns fewer calories and the body begins to hold onto fat and burn muscle for fuel. What could be worse?

Low impact aerobics like walking or biking will cause the body to use fatty
acids for fuel. This is perfect. Low impact resistance training will use fatty
acids for fuel along with glucose and with the right nutritional timing will
use fatty acids to restore muscle energy. This is perfect.

Eating enough carbohydrates and protein before and after exercise will
educate the muscles to restore energy with the nutrients and use its fat to
assist in the process. The body won’t have to hold onto fat for fear of
starving. Your DNA remembers the cave man days although you have forgotten.

Low intensity aerobics like walking or biking will accelerate fat reduction.
Begin with 150 minutes a week and work toward 300. As you get more conditioned, add intervals or higher intensity meaning higher heart rate for longer periods. The body will use fat and more glucose. When finished, the body will need carbohydrates and will utilize fat for muscle repair.

Add low intensity resistance training at 50% to 60% of your one lift
capacity. At the beginning your maximum is just a guess. Do 20 to 25 reps which activates red slow twitch fibers for fat burning. Do three or more sets in either large muscle groups or in circuit training. The body will gain strength, build endurance, train muscle to use fuel, and use fat for muscle rebuilding.

Higher intensity resistance training is created with heavier weights, fewer
reps and less frequency (days per week). Intensity in the work outs can be
increased with more sets and less rest in between sets. This creates an aerobic affect.

Greater intensity with aerobics is created by adding more high heart rate
time. Running a 10k race or doing a triathlon is high intensity. Or just doing
intervals for longer periods increases intensity. Higher intensity with resistance training is created by doing reps closer to the one lift maximum and doing 4 to 6 reps. Intensity can be increased to 95% of capacity without going to failure.

In this process, you will burn fat, add muscle weight, increase your
metabolic rate, start to see change in your shape, and build strength and
endurance. You are on the way to being fit and looking good.

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The Beginner Fitness Program

The beginner fitness program usually has goals of weight loss, learning proper movement and function, educating muscles to train, aerobics, and fitness nutrition.

circuit training
Beginner fitness program

Rapid Progress at the Start

The most rapid progress is usually seen at the beginning of a new program. Exercisers see fat loss, strength increase, stamina develop, and feeling better with improved nutrition.

Muscles in the sedentary have not been absorbing glucose and have little stamina. Until muscles are trained, insulin by passes the muscles with fuel and takes it to adipose tissue (fat). Once muscle is exercised and then fed carbohydrates and proteins, it begins to open up to more work and storing fuel.

Add the Aerobics

The beginner fitness program includes low impact aerobics as the most effective way to create fat loss. The body uses fatty acids for fuel and some glucose from the liver. Daily walks, treadmill, bike rides, or swimming are excellent for burning fat. The first goal should be 150 minutes a week and then 300 minutes a week

Add the Resistance Training

Resistance training with low level weights to capacity and high reps also burn fat, create endurance, and build strength. As resistance training improves, weights can be increased as reps are reduced and frequency might also be reduced.

Those who can only exercise a few days a week with resistance training should start with circuits in which all muscles are exercised affecting many muscle groups. As muscle is trained, one session a week might be dedicated to pushing limits exercising the larger muscle groups with heavier weights.

Reach Maximum Capacity

Size and maximum strength are built with using weights closer to the near maximum one lift capacity and with fewer reps. This takes time to evolve without risking injury. Aerobics can also be intensified by adding intervals to normal low impact exercise. A daily routine of low impact exercise with intervals added is an excellent way to train for higher intensity recreation.

Nutrition is important not just for weight loss and health, but to build endurance and muscle. The muscles should be fed carbohydrates and protein before and after exercise. This conditions muscle to utilize fuel instead of feeding on itself and allows for muscles to build while at rest.

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Fat Loss for Beginner Exercisers

Fat loss for beginner exercisers is often a motivating goal to begin a routine. It is good to differentiate between fat loss and weight loss. It is beneficial to burn fat and add muscle which could result in weight stabilization or gain.

Fat Loss for Beginner Exercisers

Begin Losing Fat and Adding Muscle

Muscle weighs more than fat, but increases metabolism which then burns more calories. It is important when stripping fat from the body not to strip lean muscle at the same time without adding it back.

How does that happen? Low intensity aerobics use fatty acids for fuel, a little glucose from the liver, and can use lean muscle if the exercise is long enough. The body feeds on muscle after exercise if nutrition is not correctly times. Muscle diminishes anyway as we age. Muscles are important for bone support and any recreational activities we might want to pursue after getting leaner and more aerobically fit.

I have found that to lose fat, a low glycemic index diet and lots of water is more effective than exercise. Lyn-Generet Recitas has an excellent book, The Plan, on a very effective diet that can be incorporated into your life permanently.

Exercise is necessary though because fat loss diets also strip muscle. If you are accelerating the diet benefits with aerobics, you will lose fat quickly. I lost 17 pounds in three weeks. I stopped the severe aspects of the diet, but maintain it to this day.

Beginner Aerobics

Walking 30 minutes a day helps burn fat. I walk in the morning before eating. Walking again at night would be beneficial and accelerate the process. Going from 150 minutes a week as a target to 300 minutes a week is a good goal. A long term predictor of maintaining lost weight is exercising an hour to hour and a half a day.

The reason most people gain weight after a year of a program it never becomes a permanent habit. If you move to healthier foods, eliminate bad foods, and exercise daily, it can become a routine you can’t resist.

Begin the Weight Program

Low impact resistance training has a lot of benefits. High reps of 20 to 25 with a low percentage of weight to maximum capacity is the best way to start. The muscles get educated on how to absorb nutrients. The body becomes leaner, stronger, and has more endurance.

If getting stronger becomes a goal, weights can be increased as reps are reduced. The beginner exerciser can do weight routines up to 5 days a week because muscles are not taxed. The moderate exerciser might need rest as weights increase.

If size and maximizing strength become a goal, then weights close to maximum capability are lifted once or twice a week with just six reps. In between days, exercisers can work alternative muscle groups.

Heavier weights tax muscles that need to be repaired. Muscles will utilize fat and glucose from immediately ingested carbohydrates to refuel, repair, and rebuild muscle instead of feeding on muscle for glucose.

In losing fat, losing weight is not always beneficial. Increasing muscle raises the metabolic weight which causes more calorie burning. Better measurements include inches around the viscous fat areas and fat percentage calibration.

Go for long term diet adjustments rather than setting one or two month goals. Reducing sugar and high glycemic foods like white flour are good permanent changes. Minimize soda and fast food establishments. Drink more water and get good sleep.

Now you’re healthy and lean.

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Aerobics and Weights to Fitness

Aerobics and Weights are a good path to fitness. Most people have a primary goal in beginning or continuing an exercise program. Health is the best goal supported by exercise, nutrition and rest.

Aerobics and Weights to Fitness

A few years ago, man was a cave man. He walked several miles a day, lifted everything with all kinds of body motions, and only ate natural foods. Your body hasn’t learned to live differently for maintaining health.

If you don’t exercise it, it figures your old and read to die. If you don’t feed it, it believes you are in winter and starving so it holds onto fat. You have to trick the body into thinking your are an active cave man and eating well.

Aerobics Support Many Systems

Aerobics support many healthy characteristics. It improves cardiovascular, muscular, nervous, endoctrine, and immune systems by circulating nutrients, creating wastes, and rebuilding muscles. People don’t realize that endomysium fat builds around muscle if not exercised aerobically and prevents muscles from receiving and excreting nutrients.

Resistance Training Saves Muscle

Resistance training educates muscles to absorb sucrose, otherwise it all goes to adipose tissue. There is no wonder people who don’t exercise gain fat. Resistance training maintains or builds on muscle stripped by aerobic exercising. Aerobics strip muscle along with using fatty acids for fuel.

Nutrition is Crucial

In comes nutrition. Without adequate carbohydrates and protein, the body will use muscle for sucrose and feed on itself. If there are not adequate nutrients, the body will preserve fat and burn lean muscle tissue. 60% of sucrose converted from sugar by the liver is for brain food, so why starve your brain?

Timing is important. The body needs sucrose and protein fully digested before rigorous exercise. This means eating a few hours before exercise is important. Secondly the body needs the same meal after rigorous exercise or it begins to feed on itself. These are the main two meals to plan a day if you are a daily exerciser.

To lose weight (fat), walking 30 minutes a day for five days equals 150 minutes a week. This is a minimum fat burning routine. Walking twice a day is better and aiming for 300 minutes a week of aerobics is a great path to lose fat.

Adding resistance training conditions muscles to absorb glucose instead of letting it pass to adipose tissue. Building muscle increases metabolism which burns more calories at rest. Adequately feeding the body persuades it to let fat be used as fuel. Fatty acids are used along with glucose to provide energy to muscles and assist in repairing and rebuilding. The body expects this process to occur every day. You’re a cave man/woman.

Food and Water

Cave man didn’t have white bread, soda, or Twinkies so remember this nutritional fact. Vegetables and fruit are considered negative calories. They have enough enzymes to dissolve themselves and other food. Eating grains (which have vitamin B’s) helps enzymes in their metabolism process on carbohydrates, proteins, and fat.

Drinking water supplies the digestive system with adequate fuel to optimize its work. Water fuels muscles. Water helps the body repair so it can eliminate wastes and fat. If the body has a half ounce of water per pound of weight per day and you eat low glycemic non-inflammatory foods, weight will drip off your body. See The Plan by Lyn-Generet Recitas.

Fitness and health run together. Fitness is providing all the exercise and nutritional needs to optimize performance. Optimized performance can equal health subtracting any genetic predispositions to disease. Fitness and leanness are usually companions. Proper nutrition designed to feed the body what it needs and when it needs it, will build all your systems that operate autonomically (involuntary systems) while you live your life.

Fitness is a lifestyle

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Aerobics and Fitness

Exercise and Fat Burning

Exercise and fat burning go hand in hand. The next components are muscle building, endurance, and nutritional support. Fitness is a full body sport with all aspects necessary to build health and prevent injury.

Exercise and fat burning go hand in hand.

Aerobics is the most efficient exercise at burning fat. Low intensity aerobics at 50% of capacity is just as efficient as higher intensity aerobics at 70% of capacity. Aerobic capacity is determined by heart rate. Maximal heart rate is calculated by 208 minus your age.

Resistance training burns glucose while aerobics like fatty acids as fuel. To engage in resistance training, the muscles burn their glycogen stores and then begin feeding on themselves for more glycogen energy. Resistance training can use fatty acids for recovery in the rest stage.

Starting at the Beginning

Beginner exercisers need to educate the muscles to use glucose for fuel. At the beginning, because beginners have not been using their muscles, the muscles have little stored glycogen and become exhausted quickly. Muscles are trained to absorb glucose by training and then having a carbohydrate and protein supplement immediately followed by a carbohydrate and protein meal.

If the exercise is not intense, it is not necessary to consume a lot of food. The best beginner exercise is an hour of full body resistance training at 20 to 25 reps per exercise or circuits of 10 exercises. Using weights at 50% to 60% of one rep maximum capacity, the muscles do not get exhausted and could be trained 5 days a week. There is a formula for one rep maximum but at the beginning it is just estimating so as not to get injured.

More Intensity, More Fuel

Experienced exercisers desire more intensity in aerobics and resistance training. The body will call upon more glucose for fuel. In more intense aerobics the body will use glucose, fatty acids, and burn muscle. It is important for intense aerobic exercisers to engage in resistance training to preserve muscle mass.

The advantage of building muscle for all exercisers is it raises metabolism and therefore calorie burning. The last thing exercisers want to do is starve themselves at the same time. Even negative calorie diets have to use caution to deliver the necessary carbohydrates and protein for muscle preservation, building, and recovery.

How Many Calories a Day?

The adequate amount of calories a day to preserve weight while building muscle is calculated in the RMR or minimum daily calories by body size, age, and exercise activity.

The formula is RMR = (10 x weight in grams) + (6 x height in centimeters) – (5 x age) + 5 for men and -161 for women. Pounds are converted to grams by dividing by 2.2. Inches are converted to centimeters by multiplying by 2.54.

A moderately active 180 pound male at 6′ tall and 40 years of age would calculate is daily minimum calories as follows”

180 divided by 2.2 = 81.8 grams

72 inches x 2.54 = 182.8 centimeters

RMR = (10 x 81.8) + (6 x 182.8) + (5 x 40) + 5

818 + 1096 – 200 + 5 = 1719 calories a day.

Multiply by activity level. Sedentary is 1.3 and extreme athlete is 1.9

Moderately active would multiply calories by 1. 5 to equal 2575 calories day to maintain weight. Moderately active is exercising 3 to 5 days a week.

The calories should be healthy with lots of vegetables and fruit, protein, grains, beans, and nuts. Sugars, saturated fats, and alcohol should be minimized.

Nutrition Timing More Important with Exercise Intensity

Exercise intensity can be measure by effort to total capability and by length. 70% of capability for aerobics and resistance training is intense. More than an hour of exercise is intense. At an hour and a half plus, the exerciser needs to consider consuming nutrients during exercise.

Nutrition timing is very important. Carbohydrates and protein should be ingested 2 to 3 hours before exercise and immediately after. The more intense the exercise, the larger the amounts of food should be consumed. Consuming more than is burned results in overwhelming your insulin and carrying the glucose to fat tissues before depositing with the muscles.

Figure an hour of moderate exercise burns about 500 calories. The body stores about 600 calories of glucose. Consumption should rarely exceed 600 calories of carbohydrates at one time.

Remember to drink lots of water. Digestion, muscle burning, and recovery need lots of fluid. A half ounce of water per pound of body weight is an ideal amount of hydration for exercisers and those trying to lose fat.

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