muscles & metabolism

You know that performing cardiovascular routines during your workout can benefit your heart in addition to the obvious burning of calories. Yet, some people wonder why they still can't seem to reduce pounds after all of these jumping jacks and hours of walking/swimming. One of the key ingredients to incorporate into your exercise time is strength training (i.e. lifting weights,
dumbbell curls, muscle-resistance machines). In other words, building muscle mass makes a huge difference in whether or not you can shed (as well as control) the pounds that you want.

Granted that I am not a physician or nutritionist giving this advice. I'm just your average joe in the gym [as opposed to Globo Gym...any DODGEBALL fans out there ;-)] who's trying to take better care of his body and sharing what I learn along the way. Based on what I am experiencing now after several months of cardio and weight training, I'm seeing how developing muscle adds a number of advantages to a workout session. For instance, gaining muscle mass:

* increases your metabolism (so that you are able to burn
calories, even when you are at rest)

* contributes to your body's ability to lose and control weight

* gradually gives you more energy

Like I said, I'm not a doctor, so I would strongly suggest that
you consult your physician before constructing a strength training
program that's appropriate for your goals. When you do begin to
develop muscle, your weight may incline a bit. Don't worry. This
is a normal stepping stone in a strength training program. As a
matter of fact, since muscle tissue weighs more than fat, your body
will temporarily experience an increase in pounds. However, the
growing muscle mass will eventually work in your favor by helping
you burn more calories, resulting in gradual weight loss.

So the next time you're on the stationary bike or sweating to "Eye of the Tiger" on the treadmill (for those of you who still get hyped over Rocky flicks), don't forget to throw in a few minutes of attention to your muscles. Over time, you won't regret it, and you will see the difference. Luv and lyfe, yall.


kenneth

workout soundtrack

If you're anything like me, then you know that actually
getting motivated to exercise is not an instant, easy task.
Frankly, it can be downright frustrating. Deep down, I know
that this next 60-90 minutes will grant me some physical benefit,
but why does the journey to this goal seem to be so boring and gruelling? Well, here's a secret, so come closer and lean in
[making my best Ying Yang Twins whisper]: "It doesn't HAVE to
be boring."

Whether you are able to get active at home or the gym (and, for
me, it's the latter), your favorite music goes a long way.
There's something about listening to your favorite artists
while sweating on the treadmill or gaining victory over that
additional 5-10 lbs. on the bar bell. Music will especially
stimulate and motivate you on those days when you wonder,
"Why did I even bother coming to the gym today?" Besides the
benefit of friendly interaction with fitness-conscious females,
I may not feel any incentive during these lazy days. Nevertheless,
once I put that CD in my headset that's bound to pump up my
adrenaline and get my blood flowing, it isn't too long before
I realize how quickly my whole workout has lasted.

My personal pattern (after stretching, of course) is to play
something which gets me amped during my warm-up period (i.e.
30-45 minutes on the treadmill). Go on, grab that Lil' Jon
or 50 Cent CD, and crank up the volume. If it gets you hyped,
then your body will become better prepared for the sets and
reps ahead. Afterwards, for my 30-40 minutes of weight training,
I play either some "amp me up" music or some "more moderate"
tunes. The energy is still being stirred, but (for me, at least)
it doesn't have to be as "gung ho" as my warm-up music.
Finally, for my cool-down (20 min. max on the treadmill),
an artist with a more calm or laid-back tone usually suffices.
It helps my body to relax to the point of "at-ease" when
my workout is finished.

For example, my soundtrack for my workout earlier today
included some of my favorite groups:

warm-up: cardio (De La Soul's THE GRIND DATE)
strength training (Grits' DICHOTOMY B)
cool-down: cardio (The Roots' THE TIPPING POINT)

Now I realize that to each his/her own when it comes to music.
Some of your "hype music" could range from the latest crunk
anthem to the WILLIAM TELL OVERTURE. That's well and good,
as long as it takes you one step closer to achieving a daily
habit of keeping your body active. Peace.


kenneth

full plate-one sitting?

One of the health techniques that I've had to constantly
practice is the discipline of "stretching my meals." Granted
that such a notion is easier said than applied in our times
of plus portions and super-sizes, I find it gradually satisfying
(without the guilt) and financially wise [hey, a brother's on
a tight budget at the moment...you can only go to Subway so many
times a week ;-)].

When faced with an overflowing plate and a growling stomach,
I honestly ask myself, "Do I REALLY need to consume all of
this food RIGHT NOW?" Normally, it benefits me to just eat
half of that meal for lunch and either save the remainder
for dinner or push it over for a meal on tomorrow.

For instance, my lunch earlier today (take-out from a local restaurant) included a plate full of lemon-pepper grilled
chicken, seasoned rice and bottled water (it was hard NOT
to order more bread with it, but I have been trying to better control my carbohydrate intake). I already told myself that
half of this meal was for lunch, and the rest would make a
good dinner for this evening.

After doing this method a few times over the past few months,
it has practically become a habit with me. Thankfully, I'm
even to the point where I don't miss that one extra bite that could've been saved for later. WHAT I eat during the course
of a day is vital for me to consider, but HOW I eat also makes
a crucial difference in controlling my calories. Luv and lyfe, yall.


kenneth