How to Correctly Workout for Weight Loss

How to Correctly Workout for Weight Loss

How to Correctly Work Out for Weight Loss

Working out is good for us. This is an absolute fact that we know.

We also know that in order to lose weight we need to start working out too.

Yes, fine looking abs are first made in the kitchen (or more precisely visiting the kitchen less), it is also beneficial to exercise on a weekly basis to help burn the fat that is already on our bodies, increase our lean muscle mass, as well as work off the calories we eat through the day.

What are the best workouts for weight loss?

But, what should we do on a weekly basis to effectively burn the fat?

Should we perform cardio or weights, or both? And if so, does it matter which one we do first?

And what about yoga? That’s supposed to be good for us too, isn’t it?

To help you program the best workouts for your week (and help you look better naked), I have written out exactly what and when you should be doing for your workouts to effectively and correctly lose weight.

Before we dive into that, though, I need to explain a couple of the energy systems in the body that need to be hit for best results.

How to correctly workout for weight loss

First, the anaerobic system.

The anaerobic system depends on energy sources that are already stored in the muscles. This system is utilized when we perform short-lasting, yet high intensity, activities.

Some examples are: sprinting, running up stairs, or doing a hard set of weights.

Anaerobic training is the type of training that burns when you workout. This is because the active muscles are running without the use of oxygen and they are becoming increasingly acidic as the seconds tick.

Anaerobic exercise can only last a few seconds to about two minutes max.

If you are still able to keep going after the two-minute mark you have switched over to your aerobic energy system.

Now you are using oxygen to help break down the glycogen to fuel your muscles. This is why you are more breathless running, than say with weight training. The body is telling you to breath more to help fuel the working muscles.

Aerobic exercise is any workout that is longer in duration and medium in intensity.

Some examples are jogging and bike riding. Basically it’s any steady-state workout where you maintain about the same intensity throughout.

To effectively burn the greatest amount of calories (and therefore fat), you need to hit both of these energy systems.

However, if done in a specific order you can really maximize your fat burning capabilities.

How to maximize your fat-burning potential

For instance, if you perform your aerobic, or cardio, workout after your strength training workout you will burn a higher percentage of stored fat.

This is because you burned the already stored glycogen in the muscle cells first during your strength workout. Afterwards, once when you hit the treadmill, you will start hitting your stored fat cells faster.

Getting older sucks for weight loss

As well, the research pointing towards strength training as a better way to lose weight is astounding – and it could not be clearer for those of us over the age of 40.

You see after the age 30 we start to lose a percentage of our lean muscle mass with every passing year.

This lean muscle mass is what helps our metabolic furnace run smoothly and efficiently. We are better fat-burners with more lean muscle mass.

Take away this lean muscle mass and now you have people who have never had to watch their weight before look down at their waistlines at 50 years of age and think “Where the heck did that come from?”.

It came from a depressed metabolism due to a lower lean muscle mass, my friend. That’s where “that” came from.

There is also some great research on fasted cardio for weight loss (as well as some equally great research saying otherwise… haha).

The theory behind fasted cardio is that you start burning your stored fat faster as a fuel, as opposed to the carbs stored in the cells.

I, personally, have tested this theory and found it works for me and some of my clients. Try it yourself and see if you have success with it.

7 Day Workout Plan - Fitness with PJ

7-Day Workout Plan

Sunday – long, slow cardio. Perform an aerobic activity for 40-60 minutes. This can also be a family activity such as: hiking, or a long bike ride.

Monday – 45-minute total body strength workout, finished off with 15-minutes of intervals on the treadmill or StairMaster. Start with an easy 5-minute pace and then increase the pace and intensity for one minute, recovering for another minute. Alternate these high and low intensities for the remaining 10 minutes.

Tuesday – fasted cardio first thing in the morning for 20-30 minutes, yoga in the evening to help you sleep.

Wednesday – 40-minute total body strength workout, finished off with 20-minutes of intervals on the treadmill. Try jogging, or walking, and using a hill incline for your intervals. Example: warm up for 5-minutes, increase hill to 10% for one-minute, lower to 8% for one-minute, 6% for one-minute, 4% for one-minute and 2% for one-minute. That is one set, perform three.

Thursday – fasted cardio 20-30 minutes and yoga or stretching afterwards or in the evening.

Friday – 45-minute total body strength workout, finished off with 15-minutes of intervals on the treadmill or StairMaster.

Saturday – 20-30 minute fasted cardio, or day off.

How to correctly workout for weight loss - Workout schedule

 

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Best Ab Workout

Best Ab Workout

Best Ab Workout

10 Best Ab Exercises Workout

In today’s workout video I lead you through my favourite, and best, ab exercises.

This full ab workout will train every muscle in your core. Trainer’s promise.

10 Best Ab Exercises Workout

10 Best Ab Exercises Workout - Fitness with PJ

10 Best Ab Exercises Workout - full workout Fitness with PJ

 

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The Best Cauliflower Crust Pizza Recipe

The Best Cauliflower Crust Pizza Recipe

The best damn Cauliflower Crust Pizza.

I have am addicted to cauliflower crust pizza. It is my go-to meal on a Friday night. And the best part… it’s not even a cheat meal!

You can eat the whole damn pie and not feel guilty.

Cauliflower Crust Pizza - Fitness with PJ

Cauliflower Crust Pizza

1 medium head of cauliflower, washed and dried

1/4 tsp salt

1.5 tsp Italian seasoning

1/2 tsp garlic powder

1/4 cup low fat mozzarella cheese, grated

1/4 cup parmesan cheese, grated

1 egg *

2 tbsp almond flour

Pizza sauce (I use tomato sauce and mix in my own garlic and herbs)

Toppings:

Roma tomatoes

Fresh basil

More mozza for topping

However, you can add whatever topping floats your boat – but I highly recommend fresh basil. It’s so good!

Directions:

  1. Place your pizza pan in a preheated 450 degree oven. You want to place your pie on an already hot pan.
  2. Wash and dry cauliflower and cut into florets.
  3. Pulse in a blender or food processor until you have rice consistency. You won’t need the stems at all. FYI: this part is very tedious if you don’t own a food processor – which I don’t. So, if there are any food manufacturers who are reading this may I suggest you start selling riced-up cauliflower. I would be a customer for life!
  4. Place cauliflower in a microwave dish, cover and cook for 4-5 minutes.
  5. Let the cauliflower cool (I put mine in the fridge) and then scoop it into a clean towel and wring out as much water as you can. This is crucial if you want a crust that will stay together.
  6. Place the cauliflower back into the bowl and add all the ingredients (with the exception of the toppings) and mix well.
  7. *If your cauliflower does not form a tight ball after this step you may need to add some liquid egg whites, in addition to the egg. It really depends on how big your cauliflower is… cause size does matter with this recipe.
  8. Form your crust on a sprayed piece of parchment paper.
  9. Place parchment on the pan that was heating up in the oven and bake for 20-minutes.
  10. Remove from the oven and flip the crust. This is my secret to getting a crisp, bread-like crust! I simply place another piece of sprayed parchment on top and flip the pan.
  11. Place back into the oven and bake for another 10 minutes. Keep an eye on it, though. You want it golden brown.
  12. Once browned, pull from the oven and add your sauce and toppings and then place back in the oven for another 5-8 minutes, or until the cheese has melted and is all bubbly and yummy looking.

Nutrition Facts (for crust only):

Calories: 404

Fat: 19g (high due to the almond flour)

Saturated Fat: 5.5g

Sodium: 1216 mg (a little high due to the cheese)

Carbs: 38.7

Fiber: 13g

Sugar: 11.7 g

Protein: 33.6g

The crust on a cauliflower crust pizza is really the bulk of the calories if you only add a 1/4 cup of sauce, and use the toppings that I suggest. If you follow those instructions you will be eating a whole pie that is under 600 calories.

Pretty damn good considering a medium cheese pizza (that’s with no toppings) from Panago is 1,680 calories.

Cauliflower Crust Pizza - Fitness with PJ

 Cauliflower Crust Pizza - Fitness with PJ

 

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20-Minute Booty Lift Workout

20-Minute Booty Lift Workout

20-Minute Booty Lift Workout

Best butt exercises for women!

When I was training for my fitness competition I completely transformed my rear end (see below), and I used these glute exercises in today’s 20-Minute Booty Lift to do so.

Not only is a good-looking tush nice to have, strong glutes are also:

  • Important because they are our body’s largest muscle group
  • Used for every move we make with our legs – from extending at the hips, to swinging the leg outward, to rotating the leg laterally, and to tilting the pelvis backward
  • Crucial for any sport and athletic move (like squatting, lunging etc.)
  • Needed for healthy knees. The glutes help to pull your thighbone (femur) rearward during hip extension (think walking and running). This, in turn, keeps the femur tracking properly and knee pain at bay.
  • Vital with banishing low back pain

Best Butt Exercises for Women

 

Best Butt Exercises for Women

 

20-Min Booty Lift Workout- Best Glute exercises for women

My Booty Transformation

20-Min Booty Lift Workout- Best Glute exercises for women

 

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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The Number Way to Make Your Trainer Angry

The Number One Way to Make Your Trainer Angry

Top 10 tips on how-to stay motivated to exercise all year-round.  

There are a few things that can frustrate me. Slow internet speed, no access to WiFi, sale items at grocery stores that are sold out, traffic, weeds (I hate gardening), and even Facebook frustrates me when they change their algorithms – yet again!

As I gotten older technology, and such, is frustrating me at faster pace than it used.

People, however, aren’t.

The number way to make your trainer angry

With age I am finding I actually have greater patience with clients and individuals than I ever have had before. That is until they do this:

They head out of town for a vacation, or a business trip, or because of family matters, and they leave their home and their runners behind.

They decide that because they are “away” they don’t need to maintain their fitness and health program.

I’m not quite sure why they do this.

I have heard a variety of excuses, though.

For instance: I didn’t have time, there wasn’t a gym, or my personal favourite, I never workout when I’m away.

It baffles me that people would consciously and purposely lose the strength, flexibility and aerobic capacity that they have just spent the last 9 to 10 months working so hard to get.

Fitness-with-PJ-Nikes-Quote

How fast you will lose your fitness?

Because you will lose it.

Your aerobic fitness will start to diminish in as quick as seven to fourteen days.

As for those muscles that you have been working so hard to build, in the most drastic scenario studies have shown that you can lose as much as 80% of your strength and tone in as little as two weeks.

80%!!! That’s a big loss.

For the more deconditioned individual, you will lose even more with any hiatus.

Studies have followed new exercisers as they began an exercise program and then stopped it and found that after two months of quitting their newfound fitness program they had lost all of their original gains!

They were back to square one again.

Fit people – your outcome is not as bad, but it is still worrisome.

After 2 months off of your program it is estimated that you will lose about 30% of your gains.

How quick can you get your fitness back?

The question then begs to be asked – how long will it take to get it all back then?

Researchers say that is hard to predict, but for athletes it could take as much as three months to regain your previous fitness level, and for new exercisers it might be as much as three to four months.

So, let’s do the math. Say you’re a new exerciser who started a regular fitness program in January with the rest of rush and you decide to stop exercising for the summer.

You then start up again, say after the kids go back to school in September. It will now take you until the beginning of December to gain back the fitness that you originally had in June when you stopped.

But, then guess what? It’s Christmas.

Now there are parties to go to, schedules that are busy, and the mentality of “I will start up again in January” sets in.

And then after Christmas comes winter holidays, because most people take off some time in the January to March months.

Then there is spring break and then guess what? It’s summer again.

It’s a vicious cycle, with no end in sight and absolutely no fitness gains to be seen.

That is, unless, you decide to break the habit of thinking that exercise is something that can be dropped from the schedule and put back in again when it suits you better.

Exercise is a necessity at maintaining a healthy lifestyle.

It is our only proven fountain of youth, disease-fighter and “I-feel-awesome” medicine all rolled into one.

So I ask you, why would you purposely give all of that up?

Fitness with PJ quote

10 Tips to stay motivated all year-round

1/ YouTube.

There are a plethora of awesome fitness YouTube channels that will warm you up, work you out and cool you down. If you haven’t already subscribe to my channel and you will have access to workouts that you can easily do in your home, with some of them under 20-minutes.

Fitness with PJ YouTube channel

2/ Never allow more than two days without exercise.

I live by this rule. Why two days? Because once two days has gone by it’s way to easy for that to turn into three days, then four days and before you know days become weeks and months.

3/ Always pack your runners.

Where ever you are in the world if you have your runners you can get a workout in. Whether it’s a quick jog, or a series of bodyweight exercises you can maintain your fitness.

4/ Google.

Before you head out of town Google the area and see what there is available. Try a fitness class there to keep you motivated and to try something fun. I have done STEP in Hong Kong, yoga in Mexico, spinning in New York and Zumba in Hawaii.

5/ Wear a tracker.

Wear a fitness tracker and aim for the same step count and calorie expenditure as you would at home.

6/ Wake up earlier.

If your family is not keen on exercising while on vacation then set your alarm 30 minutes earlier and get your workout in before they get up.

7/ Pack it.

If you know you won’t have access to any equipment pack some exercise tubing, your iPod, a timer and a skipping rope.

8/ Track it.

Use an app, or write your workouts down, but track what you are doing. When it’s on paper it makes it more real and real will help keep you accountable.

9/ Penalize yourself.

Studies have shown that people who have to pay others when they don’t stick with their goals tend to achieve their goals. You see we hate giving away hard earned cash, so make a deal with yourself for every day you don’t exercise you owe your favourite charity $5.

10/ Make food and sleep a priority.

Eat the best you can and get a good night’s sleep and you will make it a lot easier on yourself to stay motivated with your fitness all-year around.

When I travel I eat the same way I would at home for breakfast and lunch and do my best for dinner. I still enjoy my travels, while my body continues to appreciate good healthy food.

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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PJ ox

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