Wednesday, November 28, 2012

Fit 159: Fat Loss Training, Creatine, Promises

TRAINING
Top Fat Loss Training Tips
  1. Strength train with a large volume (30 to 45 sets per workout) and short rest periods (10 to 60 seconds)
  2. Training protocol of 8 to 12 reps, more than 3 sets, 70 to 85 percent of the 1RM load.
  3. Strongman style training at least once a week.
  4. Manipulate rest, sets, reps,  tempo. 
NUTRITION
Creatine increases muscle strength and growth, but has gotten a bad rap for  causing cramps or "holding water" in the body.  Most of those issues are nonexistent when Creatine is used properly.

Did you know that creatine is now known to protect skin from UV damage and  helps reduce chronic fatigue syndrome?

Here's the scoop on Creatine! It is already manufactured by your body in the liver, kidneys, and pancreas. It also occurs naturally in foods such as meat and fish.  Research in adults found that creatine is most effective for athletes doing "intermittent high-intensity exercise with short recovery intervals", such as sprinting and power lifting.  Creatine has not been found to increase endurance or improve aerobic performance, although many users report otherwise!

The most common side effects of creatine supplements include weight gain, diarrhea, abdominal pain, and muscle cramps. The first three are usually from taking too much creatine in a small span of time.  Muscle cramps can be avoided with adequate hydration.  Keep in mind that even people who have never taken creatine supplements can get muscle cramps!  As always, check with your doctor before adding supplements to your routine and do some research of your own. People with kidney problems should not use creatine because it may affect kidney function.  The American College of Sports Medicine recommends that people younger than 18 years old do not use creatine.

MOTIVATION
Make a promise to yourself that you can keep! Too often people make promises to themselves they can't keep. For example, they'll say, "I'll do 45 minutes of cardio daily," and then they don't.  Rather than get frustrated or give up, shrink your goals (or promises) down to something that's more manageable for your schedule. Such as 10 or 15 minutes of cardio daily.  When you have success, you'll gain confidence and momentum, that will drive you to continue.

Regularly review and assess your goals and promises. Life happens and can change the best laid plans! Your health or weight-loss goals may have to take a back seat to other life issues.  Find one thing that you did each day that contributes to a healthy lifestyle.  You'd be surprised to find more than just one! Remember that mind exercise when you find yourself frustrated or feeling low. Every  little step brings you closer to your major goal! It may take longer than originally planned, but you'll get there!

 Share these podcasts with a friend and let them know about the FitnessMakeover.com website!  Your feedback and suggestions are important to me! Find me on facebook.com/fitgirlusa and twitter.com/fitgirl.   Get all the most recent episodes on iTunes or download this episode here: Fit 159: Fat Loss Training, Creatine, Promises



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