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Written on June 5th, 2012 , Nutrition and Weight, Workout Tips

YOUR MUSCLES NEED CARBS AFTER YOU WORKOUT!!!

Before I type a long post about how your body actually uses and needs a certain amount of carbs, and also explain how it takes a tremendous amount of EXTRA carbs for them to ever turn into fat.. read this very usefull article ( The Truth about Carbs Turning into Fat) and then return here to Hollywoodfitness.Biz

Ok I hoped that article was helpful!  Here is what I’ve learned through my own experience with working out and eating.  It is possible to build muscle and burn fat at the same time. (Ladies this is for you too)  At first they didn’t think it was possible because to lose weight you have to eat less, but to build muscle you have to eat more!  A mistake I made was I would work out super hard for about an hour and a half, then play basketball for 2 hours and I thought I was going ot get in amazing shape by cutting my carbs and eating less.  Turns out all I did was feel like crap at the end of the day.  I didn’t build the muscles I was trying to and I didn’t lose the weight I thought I would.  I didn’t lose the weight I thought I would because I didn’t build the muscles up properly.

You know why people with the flu lose weight by laying in bed all day?  Part of it is becuase they are consuming less calories, but it is mainly becuase you burn the most calories from fat while you are at rest or doing Low Intensity cardio like WALKING!!  The more muscle tone you have the more fat you burn while at rest.  This is important for both men and women becuase if you want to look and feel your best and keep the fat burning off, you have to tone up your muscles and get plenty of rest.

So what does this have to do with eating carbs you ask??

Your muscles need lots of carbs to refuel the empty tanks after you weight train!! Carbs raise your insulin and insulin gets all the nutrients in your body where they need to be. Now that you know that it is extremely rare and difficult for your body to turn carbs into fat you don’t have to worry so much.  By working out hard and then playing basketball and not eating enough carbs, my muscles did not have enough nutrients to repair and develope properly.  Basketball is high intensity so it burns a lot of carbs.  Since I didn’t have enough carbs, I was running on amino acids that my muscles should have been using to repair!  Since my muscles didn’t grow, I didnt lose much weight at all.

To make a long story short, follow this and you will feel great, look great, and get to eat the foods you love.

WORKOUT DAYS at least 3 days a week- After your workout Consume calories from  60% Carbs 30% Protein and 10% fat

Cardio Days- 50% protein 30% carbs and 20% fat

 Consume most of your calories on workout days after your workout, eat light before hand, and on cardio days.. thats your fat burning days so go lower carb lower calorie.  But High Carb High calorie after your workouts!

Try it out, it works!  You get to eat things you love after your workouts like pasta, pizza, burgers, non fat frozen yogurt.. just keep it low fat with the pizza and burgers!  Dont mix high carb with fat because like I said the insulin gets things to where they are stored and you don’t want to store fat!  I hope you found this helpful!  Email me with any questions and keep checking back with HollywoodFitness.Biz!

Written on April 23rd, 2012 , Blog, Nutrition and Weight, Workout Tips

Motivational Video!!

It’s true that people may not enjoy the pain that comes with working out hard, but some people do!  Whether you enjoy the TEMPORARY muscle aches or not, everyone LOVES the results of Hard Work!  If you can learn to appreciate the Pain that comes with growth and progress, Life becomes much easier.  I love being apart of the Fitness Industry because I strongly believe that habits and traits that you form with your discipline and hard work to look and feel the way you want carries over to all other aspects of your life!  A 6 pac does not only represent a healthy and in shape person, it represents hard work, dedication, perseverance, and success.  A 6 pac does not have to be your main fitness goal.    Dropping 40 lbs when your doctor tells you that your future depends on it also represents the same thing!  1 day at a time, 1 workout at a time, 1 set at a time, 1 rep at a time, and 1 step at a time!  

Here at Hollywood Fitness I am a strong advocate of Goal setting and achieving, not only for your health and looks, but for reaching your full potential, carrying out your purpose in life, and having the success you’ve always dreamed possible for yourself!  Even the impossible is possible so never cheat yourself of your dreams!  IF YOU CAN PUSH OUT ONE MORE REP, OR RUN FOR 1 MORE MINUTE, YOU WILL PUT THAT EXTRA EFFORT INTO LIFE OUTSIDE THE GYM!  I’m here to help you, to push you, to motivate you, to light a fire under you when it has seemed to fizzle out!  Your goals are my goals!  Lets be the best we can be together, for ourselves and everyone around us!

Adam Kipling- The Los Angeles Personal Trainer

Written on February 22nd, 2012 , Blog, Mental Tips, Nutrition and Weight, Workout Tips

10 Rules of Fat Loss

ONE OF THE MOST IMPORTANT TIPS YOU CAN GET!!

One thing I’ve learned from years of working out and personal training is that it isn’t necessarily how many calories you burn during a workout that is most important, but rather how many calories your burning between workouts.  If you want to shed fat fast and reach 6 pack status, you must know what the After Burn effect is and how to achieve it.

Your resting metabolic rate is how many calories your burning while at rest.  Working out is a great way to raise this tremendously, but there are ways to raise it even more than others.  For an example, I can’t stress enough how important it is to workout your legs!  Squats, lunges, walking lunges, step ups, are all great exercises to include into your programs.  Also performing more intense cardio is much more beneficial than long slow jogs.  You want to get the heart rate up, but also give your leg muscles and other muscles a nice workout that they have to recover from.

The After Burn effect or “Metabolic Resistance Training” refers to lifting weights in a certain way that your metabolism is raised for an extended period of time after you finish your workout, hence the term After Burn. The way to take advantage of this method is by making your resistance training a cardio workout by keeping your heart rate elevated.   A good idea is to add some jump roping or jumping jacks or exercises like this between sets of weight training! This in turn causes an EPOC (Excess Post-Exercise Oxygen Consumption). This will force your body to burn calories at a much higher rate after your workout, while it repairs and rebuilds the muscles fibers you just tore down. 

High Intensity Interval Training (see this article) is a cardio workout with intense short intervals of maximal efforts combined with recovery intervals.  Anaerobic means “without oxygen” and aerobic means “with oxygen”.  This means that anaerobic intervals can only be sustained for a very short period of time because your body is creating energy from non-oxidative sources.  For an example, Sprinting as hard as possible for 50 meters or running fast on an incline on the treadmill for 2 minutes followed by a rest interval, are both great examples of anaerobic intervals.  The energy systems used by the body during anaerobic efforts are the ATP-PC systems (up to 10 seconds of the activity) and the glycolytic systems (from 10 to 20 seconds after the activity is maintained).

I really hope you found this article helpful and please put it to use ASAP!  You can keep coming back for more tips like this here at www.hollywoodfitness.biz

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