Don't Cut out Carbs Entirely

Two of most popular fad diets are no carb and low fat... However both of these fad diets make a fatal error.

It is true that too much carbs and fat is bad for you, but you shouldn't eradicate carbs and fat from your diet entirely.

Various no carbs or reduced carb diets such as Atkins or South Beach work around the idea that dieters start the meal plan by eating almost no carbs or no carbs at all in an effort to lose weight quickly. It is true that such a diet will cause you to lose weight quickly, but at the expense of muscle tissue. Your body, in an effort to find energy will start burning protein from your muscle tissue in order to provide the body with enough energy. Carbohydrates and fat are macronutrients that are very important to full body functioning and wellness. Carbohydrates especially should consist of approx. 30 to 50% of overall food intake.

The real trick for the dieter is learning how much carbs is enough, since many foods contain small amounts of carbs but various foods like bread contain a lot of carbs.

The best solution is to simply avoid over-consumption - aka binging.

Next if you are going to eat bread, get whole wheat or cracked wheat bread.

Why are carbs so important? They give you energy and feed your brain! Without them energy lows and you will encounter trouble thinking / problem solving as your brain will be working slower.

No/low carb diets work because they quickly release water retention. Sure, this is great for about ten days, but when you start eating normally again your body will treat it like you've been on a fast and you will gain it all back again in an hurry!

Same goes with fat. You need healthy fats from egg yolks, fish, seeds, flax, virgin olive oil, etc. What you want to avoid is super fatty foods that are obviously not good for you and avoid binging on things you know will push your fat consumption over the edge (eg. eating a whole package of bacon by yourself).

So now you're asking what is the best diet?

A balanced one! Aim to reduce your carbs and fat intake, eat lots of veggies, eat non-processed meats, make sure you are getting enough calcium and take a daily multivitamin. Don't be afraid to treat yourself once in awhile, but don't binge on cookies or bacon strips just because they're there.

Are Exercise-induced Orgasms real?

There is a fun topic that has been circulating various exercise websites on the internet for a few short years now. The concept of Exercise Induced Orgasms, aka Coregasms.

Various surveys administered online to women claim that some women experience exercise-induced orgasms (EIO) and/or exercise-induced sexual pleasure (EISP). But can those claims be substantiated by the scientific community, or are they just a way of drawing in extra readers to exercise websites seeking more attention.

As a man I will admit I really don't really know if women are capable of achieving orgasm via exercise. But since this seems to be a relatively new phenomenon that hasn't been talked about before, I am inclined to believe that it is mostly hype and possibly even bogus.

If its mostly hype, then yes, that would imply that there are a few rare women out there capable of attaining orgasm or sexual pleasure via exercise. It is in theory possible, especially since its mostly the brain which serves the largest role in the process.

If its a bogus hoax meant to draw in extra readers, then I am really not surprised. People are always looking for new ways to capitalize on the whole "sex sells" concept and the exercise industry is no stranger to using attractive fitness models to draw in extra consumers.

The websites claiming to have studied and surveyed the phenomenon make an active effort on their part in trying to get extra people to visit their websites, and since there is a very short list of websites claiming to have conducted surveys, it does lend some credence to the idea that their survey's might be nothing more than fiction and falsified information created purely for intention of drawing in consumers.

I have been unable to find any serious scientific studies into the topic, which suggests that the scientific community either don't take the topic seriously, or the rarity is such that it is very difficult to find women who have experienced such things.

I suppose that achieving orgasm during exercise would be a great motivator for some people, but let us not forget that people often lie on online surveys and that men would not be above pretending to be women and filling out false answers in such a provocative subject.

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Foods for Cardio Workouts

An all-around healthy diet is best for any exercise routine, but cardiovascular exercises requires a balance of special nutrients. If you do cardiovascular exercises regularly (and we all should) you should also learn how to fuel up so you are getting the most out of your workout.

Cardio Basics

Cardio exercises like swimming, walking, running and cycling require energy from both carbohydrates and fat. Carbohydrates are the body’s #1 go-to source, but healthy sources of fat also give ample doses of energy.

As exercise intensity changes (like due to an increase in speed or running uphill, for example), the body switches back and forth between carbs and fat to provide energy, often giving people their "second wind". Since you can’t completely control how and when the body needs what nutrient, it’s best to have adequate amounts of both as a regular part of the diet.

Your best choices for carbs are whole grains, fruits, vegetables, legumes and dairy. The healthiest types of fats come from foods like canola oil, olive oil, avocado, nuts, peanut butter, eggs and salmon.

All foods are digested and metabolized differently, so you need to think about the best times to eat foods that will support your exercise schedule.

Before A Workout

Pre-workout meals should focus mostly on healthy carbs, but since carbs with high amounts of fiber take longer to digest, you want to be careful not to take in too much directly before exercise. Protein and fat also take longer to digest, so those should also be spaced further away from exercise.

If you have 3 to 4 hours before exercise…… Have a regular meal.

•    A salad with grilled chicken, vinaigrette dressing and whole wheat roll
•    Turkey & cheese or PB&J on whole-grain bread
•    Grilled salmon with brown rice and broccoli
•    Whole grain pasta with feta cheese and grilled veggies

If you have 60 minutes or less before exercise….. Have a low-fat (and relatively low-protein) snack.

•    Nonfat yogurt
•    A low-fat granola bar
•    A piece of fruit
•    A handful of pretzels

Note: always consider your personal tolerance – choose foods you digest comfortably.

After A Workout

The post-workout window is time for refueling energy stores and helping tired and worn out muscles recover. That means more healthy carbs plus a boost of protein. If it’s been more than 4 hours since your last meal, it’s time for another one. If not, try one of these snack options:

•    A glass of chocolate milk
•    Hummus with pita chips
•    (In a time crunch) A protein bar
•    Half of a turkey sandwich on whole grain bread
•    Raw egg milkshake

Don't forget you are also shedding "stored fat" while you exercise too. Not all of it is from food.

Each 3500 calories worth of exercise you do amounts to burning 1 lb of fat. Exercise combined with a healthy diet means you can easily drop that 1 lb of fat (or more) in 1 week. Over a year you can drop 52 lbs or more if you keep up that routine.

Cool Ways to Beat the Summer Heat

Toronto gets really HOT in the summer! The sun, the humidity from the lake and the constant lack of rain often makes many people feel sluggish, and not exactly pumped for a sweaty workout in the intense heat.


The same thing applies when you go on vacation somewhere really hot and realize its way too hot to exercise during the day.

So if you're looking for summer alternatives to exercises that won't leave you feeling (and looking) like a burnt raisin, try the following exercises:

Three Summer Workouts to Stay Cool

1. Public Pools

In Toronto, outdoor public pools are free, and when it's extremely hot they are open until 11pm. Swimming is a fantastic full body workout that combines cardio and strength. A swim is a great way to cool down, and with the extended hours, a dip in the pool after work or even before bed is a cool way to fit in activity this summer.

Or get a membership at a gym (or the YMCA) so you can access their pools.

2. Evening or Early Morning Workouts

When the sun goes down cycling, walking, jogging and even yoga are exercises that can be safely performed in the summer. Doing anything physical in the late morning or afternoon is not recommended. Not only is that the hottest time of the day, but it's also when the sun's UV rays are at their most dangerous levels. Try and evening workout to unwind and work off the stress from the day.

If you're a morning person you can also do early morning workouts before the sun is fully up.

3. Air Conditioned Classes

Maybe it's time to try out a class in an air conditioned studio. Even if it is only once a week dancing, martial arts, yoga and fitness classes are an effective way to beat the heat and achieve fitness goals. This also offers the opportunity to try something new, that has always been on the, "to-do" list.

Always remember to stay hydrated and stop exercising if you feel faint or nauseated.

Revamping your Weight Training Workout

Ever get bored of your weightlifting routine? After awhile it does become stale and boring and it gets much harder to stay focused with your strength training routine when you don't feel as motivated.

To fix that problem try these tips to revamp your workout to make it more interesting.

1. Try Plyometric Training

Jumping squats, powerful push ups and agility based strength training will really work muscles in a different way than just lifting weights. Plyometric training develops power. It's a great technique for sports training and is highly recommended for athletes. With summer coming, plyometric training will really add a new dimension to your basketball, soccer or football game and give you an extra edge!

2. Try Bodyweight Exercises

Bodyweight training is great if you are on a budget, but also great if you have a limited home gym because it uses very little, if any equipment. Lunges, squats, planks, push ups, pull ups, chin ups, step ups and dips are all examples of effective body weight training exercises. See my list of Frugal Exercises.

3. Try New Equipment

If you can afford it try new exercise equipment either at home or at the gym. You don't need expensive equipment either. A simple resistance band can an extra challenge to your regular routine.

Even doing the same old exercises with a resistance band will change the routine and work muscles in a slightly different way. Adding a simple piece of equipment like push up handles or a medicine ball can makes things exciting enough to motivate another couple of months of training.

4. Try a Strength Oriented Sport

Take up a sport that requires strength. eg. Archery with a bow that requires a lot of torque to pull it and hold it steady. Other similar sports like shot put, mountain climbing / rock climbing can also test your strength limits.

Critical Mass in Toronto

Want to socialize with other cyclists in Toronto and get exercise while doing it?

Go to the Critical Mass gatherings on the last Friday of every month. They meet at the corner of Bloor and Spadina and then bike around Toronto as one big group.

Check out the photos below of some past Critical Mass rides.

Motivational Quotes for Exercising

"Success isn't measured by how great you are, it is measured by how determined you are to succeed."
-Charles Moffat


"I've discovered that numerous peak performers use the skill of mental rehearsal of visualization. They mentally run through important events before they happen."
-Charles A. Garfield

"When confronted with a situation that appears fragmented or impossible, step back, close your eyes, and envision perfection where you saw brokenness. Go to the inner place where there is no problem, and abide in the consciousness of well-being."
-Alan Cohen

"Visualize this thing that you want, see it, feel it, believe in it. Make your mental blue print, and begin to build."
-Robert Collie

"You are living simultaneously in two worlds, two realities: the inner reality of your thoughts, emotions and attitudes, and the outer reality of people, places, things and events. Because we fail to separate these Inner and Outer worlds, we allow ourselves to become dominated by the Outer world of appearances, and we use the Inner world solely as a 'mirror' for whatever happens to us. Our Inner world reacts constantly and because we spend all of our time simply reacting, we never experience our power. Ironically, you begin changing your reality the day, the hour, the minute you cease constantly reacting to it."
-John Kehoe

"What the mind can conceive and believe it can achieve."
-Napoleon Hill

What develops your Abs?

Abdominal workouts don't have to be as hard as you think. Did you know you could work out your abdominals just 2 to 3 times a week or less and get desirable results? Most fitness trainers are well aware of this fact, but to some, that may be a bit of a surprise.

Most people believe to get ripped abdominals, you have to work out a lot, but that's simply not true. In this article, I will explain the most effective method at getting the results you want and explain facts that you may not be aware of:

1. Exercising your abdominals too often is bad: The reason is because your abdominals (like all your muscles) need time to recover. By working them out too often you are not allowing enough time for your abdominal muscles to recover. This is why working them out 2 to 3 times a week is ok because you are not straining your abdominals. Anymore unnecessary workout to your core would just be ineffective and perhaps cause injury or muscle tear and depletion. Also, you muscles develop when they are given enough time to recover so this will further strengthen your abdominals the next time you work out. But by not allowing enough time, your muscles have no chance to recover and strengthen.

2. Do more anaerobic exercises instead of Cardio: Although Cardio workouts can be beneficial; they probably won't help you much at developing a six pack. Anaerobic exercises, or high intensity exercises involving weights or other highly intense activities such as Basketball, can be beneficial at increasing your metabolic rate. This in turn will help you burn off calories faster. The benefits of anaerobic exercises are that the high intensity last longer than Cardio. It can increase your metabolic rate even after you finished working out, up to 2 days. This means your metabolism is still at work burning off calories long after you finished working out. With Cardio, since the intensity is usually low, the benefit only carries over for 1 to 2 hours after you finished working out.

3. Work out all your Large Muscle Groups: The more you work out other larger muscle groups, the more all your muscles with benefit. By increasing your overall muscle helps at burning fat. The more you can you lower your fat percentage, the more you abdominals with begin to show. This is why it's beneficial to work all your large muscle groups so you can continue burning fat and reveal your abdominals. And also, everyone has abdominals. It's only because they are hidden under a layer of fat is why they're not revealed.

4. Effective exercises for Abs: These are exercises that focus on more stimulation to the abdominals and are more effective. An example would be an abdominal wheel, because it requires more work as far as balancing yourself and performing the motion correctly. The motion with an abdominal wheel also requires you to use more of your abdominal strength to maintain your balance. The result is you are using more of your ab muscles and working them harder and more effectively.

Summary

In addition, maintaining discipline and having a good diet is also important. Knowing something is not useful unless you put it to work. Try to find time and workout at least 45 minutes a day. Or you may decide to start with 45 minutes every other day. Whatever you choose to do, make a good habit of it and you will reach your goal.



Need more advice on cardio and abdominal exercises? Hire a personal trainer! If you live in Toronto you could hire me as your personal trainer.

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