Sculpting Your Body to Burn Fat

Chisel Mondays 10a and Fridays 9a with Tristan Haller

       Muscle is a wonderful thing. We should cherish it, sculpt it and feed it. It helps us in so many ways. It supports our bones and makes them move in so many ways. It gives us shape and form. It gives us flexibility and means to change our range of motion and flow. It helps us burn calories and fat if fueled properly.
      We need our muscle to survive. The myth that lifting weights will make you "big and bulky", is just a myth. It is HOW you lift weights that will define your physique. Most women want to look lean and healthy. They workout to feel great mentally and physically. Some will "diet" or "cut calories" only to lose weight with out exercising. This is a big mistake. We need to maintain or increase our lean muscle mass to help us burn more calories, so we could consume more calories, and make sure we are not atrophying the muscle we already have.
       Lifting weights at a slower, more controlled pace with a medium sized weight and at about 15 repetitions per set would be the best way for a woman to build lean muscle mass. 2-3 sets should be good. If you can do more than 15 repetitions, the weights are too light. The other theory, which could be combined throughout the week, is to use light weights at a small range of motion for a large amount of repetitions, 25-30. This is to get into the deeper, more fast twitch muscles.
       Our goal is to increase our metabolism. In order to increase our metabolism, our bodies need something to burn. We want to burn calories and fat, not muscle tissue. Therefore, we need to continuously feed our bodies with fuel (clean proteins and carbohydrates) as well as work those muscles to burn calories. Starving your body only makes your metabolism slow down to help store fat for future starvation. It is very hard, but doable to speed up your metabolism once you have tricked it into starvation mode. The key is to eat small well balanced meals throughout the day, even if you do not like breakfast, you must eat it. Drink lots of water and pick up some weights.
Your body will appreciate it. You will see results within 3-4 weeks if you are lifting or sculpting at least 2-3 times per week. Try to work each muscle group and not just focus on the ones that you "think" need sculpting. Our bodies need to be balanced and in line. Pick a lower body day, an upper body day or you can do 3 total body days. Most classes focus on the total body to appeal to the masses as well as make sure that you are getting each muscle group involved and burning throughout your workout.
There are many options at Sweat Cardio that are focused on weights and sculpting. Chisel Mondays 10a and Fridays 9a is a slower, heavier weight type class. No cardio involved. Sweat and Sculpt Tuesdays 5:30p is a combination of sculpting and weights. Buns and Guns Thursdays 6:30p has a combination of sculpting and cardio as well. Plus PUMP on Tuesdays at 9a and Thursdays at 10a is another great way to get your sculpting in, doing a circuit format of various exercises.
If you are looking for a class with lighter weights and more repetition, Barre Sculpt and Cardio Sculpt are a great option for you.

Sweat and Sculpt Tuesdays 5:30p with Kacy Hill 

Strong is the new skinny.
Make your goal in 2015 to lift more weights. Take care of your body for you.
Stay fit, Be well,
Sweat Cardio and Yoga
Article written by: Michelle Rotell
Owner Sweat Cardio and Yoga
www.sweatcardio.com
www.facebook.com/sweatcardio
951-302-0088

21 Great Ways to Looking and Feeling Great

We all know that during the colder months we tend to cover up our midsection with sweater and jackets.  We tend to stay inside more often and exercise less, which causes us to burn less calories throughout the day.  That is why autumn and winter are the two seasons that cause people to put on extra pounds.  We have just hit the hotter months and putting on shorts and bathing suits may not be as appealing as it was last year or the year before.

There is still time to tighten up your body, skin and mind.  We are going to take preventative actions as well as shed a few pounds along the way. We are going to be conscious of our intakes and our outtakes. You will be proud to wear your shorter shorts and tank tops as well as walk along the beach with just your shorts or bathing suits.

Here are 20 ways to looking and feeling great. Start with at least five from this list right away and add at least two more each week as you feel comfortable.  You will see results and feel much better. You will have more energy and will want to add all 20 to your lifestyle within weeks. 

1. Eat clean food such as lean proteins, complex carbohydrates, fruits and vegetables and healthy fats.
2. Eat six small meals of clean foods daily to keep your metabolism charged. This prevents insulin levels from spiking, which protects you against the urge to overeat or binge.
3. Exercise at least three to four times per week.
4. Do not skip breakfast. You burn calories at a slower rate when you sleep.  A healthy breakfast jump starts your metabolism.
5. Reduce calorie intake from empty sources such as processed foods. Simple sugars digest quickly and cause insulin and blood sugars to spike which leaves you feeling hungry more often.
6. Join an exercise club or form your own with a few friends. Running, jogging, walking, skiing or mountain biking are all fun outdoor winter sports. 
7. Do not go past the point of hunger. This triggers a starvation response in your metabolism and forces it to slow down.
8. Pack a lunch filled with nutritional choices. You are more likely to eat healthy when you brown bag it.
9. Eat wisely when dining out.  Ask for no butter, sauces or gravies on your food.
10. Do two to three sets of 25 crunches every other morning before starting your day.
11. Do two to three sets of 15 push ups every other morning before starting your day.
12. Eat four to eight servings of fruits and vegetables a day. They are low in calories and are filling. 
13. Avoid alcohol. One gram of alcohol equals seven calories.
14. Do at least four 30 minute cardio workout per week at a moderate intensity to burn fat as your fuel.
15. Eat a healthy snack before grocery shopping and before any event that will have a lot of food
16. Do three sets of 20 lunges and 20 squats twice a week.  After each set, hold a wall squat for 20 seconds.
17. Eliminate refined foods such as white sugar and white flour from your diet.
18. Drink plenty of cold water.  Thirst is often mistaken for hunger. The small amount of energy required to raise the cold water to equal your body temperature helps burn calories.
19. Do not use food as an emotional crutch. People turn to comfort foods when they feel stressed. Fight the urge with a healthy alternative such as exercise.
20. When you feel good, reward yourself with a new pair of running shoes, workout clothes, ipod music or share your excitement with a friend. Do not reward yourself with a piece of cake or other unhealthy foods.
21. Write your goals down on a piece of note paper and place it where you will see it everyday. Place personal affirmations on your goal sheet.

Healthy snacks under 150 calories

1. 1 cup nonfat cottage cheese
2. 2 cups air popped popcorn
3. 10 frozen grapes
4. small protein bar
5. 6 hard boiled egg whites
6. orange slices
7. sugar free jello
8. 2 cups broccoli
9. green salad with balsamic vinegar
10. 4 oz. sliced chicken breast

Written By: Michelle Rotell

Owner of Sweat Cardio and Yoga

32839 Temecula Pkwy
Temecula, Ca 92592
www.sweatcardio.com
951-302-0088