purdy wrote:
Many thanks Lani. I want to burn fat and tone up. I thought an hour of exercise a day was the way to go to burn fat. I read about Jillian Michaels 30 day shed but that only takes 20 mins a day and no rest days in between for muscles to recover so thats got me thinking; is it ok to exercise muscles every day and is half an hour of cardio a day ok to get results? Sorry if you have answered these questions before.
Purdy,
I know, it can be so confusing! That is why I have so happy that the ACSM came out with specific guidelines to help you create a solid exercise routine that hits all the bases without getting fancy. If you haven't had a chance to look at that, here you go:
The 4 Pillars of the Ideal Workout ScheduleAs for 'working muscles every day', if you are doing heavy lifting and creating lots of muscle tear (it's the repair and regeneration here that 'grow' the muscles), then the muscle groups worked need a 48 hour rest. This is why some people do upper body one day, lower body next day.
However, if you are lifting lighter and going for more reps (as in Bar Method) you are still building muscle though more muscular endurance. You can do BM more often than you can lift heavy weights, and you will get a good calorie burn out of the BM workouts - as you do with Fit Quickies - because the real advantage metabolically speaking with the muscles is that the more you have, the more is activated during your workouts, which means more calorie burn on the days that you work out. Does that make sense?
The cardio question can be clarified on the 4 pillars article I linked above. You didn't mention if you'd worked with my Burst Training (high intensity interval training) guide. It explains how you can achieve the benefits of a 45 minute lsd (long slow distance) cardio in 15 0 20 minutes of interval training. It is also beneficial because by mixing it up into your workouts, you will improve your cardiorespiratory response (via the challenge). As exercise intensity increases, the body uses more carbohydrate as fuel.
Quote:
However, scientists feel that the overloading stimulus of HIIT involves some of the same molecular signaling messages that induce increases in muscle capillary density, mitochondria proteins (energy factory of cells), fatty-acid oxidation (burning) enzymes and other regulatory proteins (Burgomaster et al. 2008; Baar 2006). So, the connection between HIT and improved fat metabolism appears to be associated with adaptation changes that occur at the molecular level of muscle. ~ Dr. Len Kravitz
Exercise intensity and time invested are related. So the higher your intensity, the less time invested. An hour a day to move your body purposefully, if sitting around the other 23 hours, is a good idea. BUT you don't have to work out HARD every day.
And most importantly, remember you can't out train a bad diet. Your diet will shed the weight. The exercise gives you an advantage by boosting mitochondrial response, watering your willpower with their impact on the pre-frontal cortex (see the Willpower workout series here:
http://www.lanimuelrath.com/exercise/5- ... ic-bullet/Your exercise will also shape the muscle. The diet lets it show.
Lani
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