Running Versus Full-Body Workout: Which is More Efficient in Burning Fat?

When it comes to fat-loss programs, most people understand how important cardiovascular training is, and often they include running into their routines. Running is one of the best exercises for fat loss, no doubt, and I myself have developed a habit of running at least an hour each day before going to work. If you’re planning to see faster and better results, however, you shouldn’t ignore full-body workouts. Of course, how efficient each of these two routines are will totally depend on your goal. If you wish to simply improve your cardiovascular health, running should be enough for you. If you wish to have a well-developed frame, though, adding a full-body workout into the equation is what you need to do.

Photo Credit: See Ming Lee (Flickr.com)

Photo Credit: See Ming Lee (Flickr.com)

Running Vs. Full-Body Workout

In Terms of Calories Burned

How much calories you burn is the most important thing when you’re trying to burn fat and lose weight. In order to lose fat, you should be able to burn more calories than you take in. Depending on your weight, you will be able to lose up to 266 calories by lifting weights vigorously for 30 minutes. In comparison, running for 30 minutes at a speed of 5mph will let you lose up to 355 calories. In this case, running has the upper hand in terms of amount of calories burned.

In Terms of Metabolism

In terms of impact to your metabolism, lifting weights offers more benefits than running. Running improves your cardiovascular health and lets you lose more calories than lifting weights, but when you talk about long-term effects, lifting weights has the advantage. The reason is that weight training revs up your metabolism better, which in turn increases the rate at which your body burns calories. What’s even more interesting is that intensive weight training gets your metabolism going for days, letting your body shed calories even while you’re resting.

In Terms of Muscles Developed

In terms of muscles worked, it’s obvious that a full-body workout lets you work more muscles than running. The thing is, the more muscles you work at the same time, the more fat you are burning and the quicker the results you get. Running, on the other hand, simply improves your lower body and does not result much in muscle growth, which is a primary factor in burning bodily fat.

Your Move

To conclude, a full-body workout lets you burn more calories than running and the results are for long term. The best move you can make, however, is to combine the two to get the best results. This is especially true if you wish to spend more time on growing your muscles, without having to let go of your passion for running. A good move would be to sign up for a full-body workout program that allows you to add in two runs per week at the same time.

Meanwhile, you might also want to invest in workout supplements such as muscle pharm assault. Taking supplements is not really necessary if you wish to grow muscles, but if you desire to grow your muscles to their maximum potential, there’s no other way than to invest in high-quality supplements.

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Bodybuilding and Its Pros and Cons

Just like with most of the things we do in life, there are two sides to them: the good and the bad. For example, although we get a wealth of information from the World Wide Web, we also find info and images there that can be abhorrent.

If you plan to get into bodybuilding to get all buffed up, you also have to know its advantages and disadvantages so you’ll know exactly what you’re getting into. Remember that old age, ‘Look first before you leap.’ Another expression that expresses the same caveat is ‘forewarned is forearmed.’

Here are some of the pros and cons when it comes to bodybuilding:

The Pros

Learning discipline – If there’s one thing you’ll learn when you’re in a fitness program, it’s discipline. As it is with any other sport, you have to develop a commitment to your routine. When you know you have to be in the gym regularly to meet your goals, it instills that self-discipline for you to keep going and stick with your schedule.

Maintaining and improving your health – Ensuring our physical well-being entails optimum physical activity. Bodybuilding is a well-rounded fitness activity that requires one to lead a healthy lifestyle, which means staying away from unhealthy food, beverages, practices, and vices.

Boosting your self-esteem – When you look and feel healthy and physically fit, you also feel more confident. Those who feel good about themselves can easily improve their self-esteem compared to those who think they don’t look good enough (although looks don’t necessarily make a man).

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The Cons

Potential muscle damage – There are those who can get overzealous and lift weights that are beyond their capacity and even outside of their program. Needless to say, doing something beyond our body’s capacity can be risky. Lifting too much and too often is inviting damage not only to our muscles, but even to our bones.

Danger of dehydration – When you do intense workouts, you also sweat excessively. When there’s too much water being dispelled instead of taken in, you increase your chance of getting dehydrated. Dehydration can cause your body to lose electrolytes and eventually lead to dizziness and even arrhythmias.

Taking too much protein – Protein is, without question, needed by anyone, even those who are not into bodybuilding. However, excess protein can actually put a lot of stress on your organs, especially on your kidneys. Just like with anything, take and do things in moderation and consume only the right amount for you.

Knowing the advantages and disadvantages of bodybuilding equips you with the info you need to avoid its harmful effects and just enjoy its many benefits (you can check this article to read more about bodybuilding).

 

Choosing the Right Protein Bar

Protein, that essential nutrient our body can’t survive without. In fact, proteins are one of the building blocks of body tissue. They are also a source of fuel, like a component in petrol to keep a car engine running.

This underscores the importance of getting the required amount of protein into our body via the food we eat. Whether or not you’re in a fitness program, you should have your own daily dose of these essential nutrients.

However, for certain reasons, we can’t consume the recommended amount of protein on a daily basis. It can be because we can’t prepare our meals to include a good amount of these nutrients or the food we buy just doesn’t contain the amount we need. Don’t worry, though, as there’s a literally handy solution for that: protein bars. They’re convenient (since you can put them in your bag or even your pocket and take them with you wherever you go) and they can be an active replacement to your meals.

Of course, not all protein bars are created equal. In order to get the right one, here are tips:

Consider the carbs-to-protein ratio – The rule of thumb is, if it’s a protein bar, it should contain at least 15 grams of protein. Anything lower than that means you should have second thoughts on getting it. You also want to make sure that the protein content is higher than the carbs. Be sure to check the package to read how much protein is in the bar compared to the carbs.

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Check the protein source – When reading the label, be sure to also check if the bar contains high-quality sources of protein, including hydrolyzed whey, micellar casein, and whey isolates. Secondary sources would be whey or soy concentrates. There are cases wherein gelatin or collagen is added to the bar to improve its texture. Don’t forget to check the ingredients to find the protein types, which are usually arranged from highest to lowest in concentration.

Check the sugar, too – We all know that too much sugar can translate to more fat. The irony is that many of the protein bars you’ll find out there are loaded with sugar. Stay away from those that contain refined sugars, such as corn syrup, sucrose, and high-fructose corn syrup. If these ingredients are present, that protein bar is practically just another candy bar.

These are some of the things you have to remember when choosing an excellent protein bar (and if you want to know when to use protein powders, learn from relevant sources).

Fitness Tips for the Frequent Traveler

ImagePhoto Credits: Sancho McCann (flickr.com)

Staying fit and healthy is never an impossible goal – even if you are someone who needs to travel often.

All it takes is some amount of determination and creativity! So if you are headed to an upcoming vacation or business trip, take note of these practical fitness suggestions:

Take a Walk

You really won’t have to wait to get to your destination before you can begin doing this. Do some brisk walking as you move around the airport and you’ll have a good exercise. Carrying a luggage will even take the experience to a higher level. So think of it as a blessing rather than a burden. Just be sure to wear comfortable footwear to make the most of it.

Stretch after Flights

A lengthy plane ride can really make you feel tired and heavy. Doing post-flight stretches can help invigorate your body. Spend several minutes doing these stretches and your muscles will be able to shake off the feelings of exhaustion.

Bring Light Exercise Tools with You

While bringing the dumbbells will always be out of the question, you can choose from many other exercise equipment to carry with you during a trip. For example, a jumping rope can be a great pick.

Experts agree that doing jump ropes makes it possible for you to burn more calories than you could when performing other cardio exercises. You may also bring a resistance band and a heart rate monitor to get the most of your out-of-town workout.

Check Out Local Fitness Centers

Another idea you can consider is to go to gym while you are in your vacation destination. If you are there during the holidays, then this can prove to be an excellent timing. Most fitness centers grant discounts to clients to attract more gym-goers to come. Look around and try to sign up whenever you find a gym that allows one-time clients (this is, of course, assuming that you will not be staying there for a long time).

Don’t Forget Your Supplements

If you are taking any medications or supplements, never forget to bring them with you. Pill organizers are a nice tool but you may also use 6 pack bags. You can put meals, supplements shakers, and everything in one place. You may even throw in your laptop or tablet into this briefcase. Carrying this to a business meeting will not be a problem because it is extremely well-designed. Use this resource if you want to learn more about this bag.

Resource Link:
No Equipment Travel Workout (about.com)
Diet and Exercise Guidelines to Help Frequent Travelers Feel & Perform Better on the Road (travelfitness.com)

 

Speeding up Muscle Recovery

If you’re on a fitness regimen built around (no pun intended) increasing muscle mass, then that means you’re spending many hours lifting weights week in and week out. Pumping iron is indeed your way to getting a buffed up body. However, in between workouts, you also need to take time to allow your muscles to recover. By doing this, you can maximize your goal of improving strength and building your muscles. Besides, just like with every activity, you need to take time off from it.

Recovery is not just about getting a full rest altogether and not doing anything at all. There are actually certain things to keep in mind while you’re on a recovery phase of your bodybuilding regimen. Here are some of them:

Stay nimble during off-days – Between workout days, you should promote circulation by working your joints. Do activities that will make you move your arms, wrists, and knees in circles at low intensities. By doing that, you open and close your joints, which then brings fresh synovial fluids to lubricate, nourish, and hydrate those areas. At the same time, it also expels waste and scar tissue.

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Reduce muscle tension – There may be times when you’d feel pain in your muscles or tightening after a heavy training session in the gym. To ease the muscle tension, you can use a long, semi-soft foam tube to massage your tense or tightened muscles. Doing this breaks up scar tissue and knotting in your fascia. This is vital, because if knotting is left unattended, it can lead to nagging aches and pains in your joints. During off-days, spend at least half a minute to a minute rolling your sore muscle groups upon waking up, before going to bed at night, or any spare time you have during the day.

Do isometrics – During an off-day, replace your intense workouts with isometrics, which are gentle, controlled stretching and strength building exercises. By holding a certain position for a longer period, your muscles are still engaged, although at a lower intensity.

Perform overhead squats – The overhead squat can be used to increase mobility. It’s actually the king of mobility exercises. If you master it, you can improve your workouts. Aside from strengthening your joints, it also promotes blood flow to battle soreness.

Finally, you can also take supplements (like Myofusion) to support your recovery. There are supplements that are specially formulated for bodybuilders both for their workout and recovery days.

Don’t forget to follow the tips here on how to spend your non-workout days so you can have better recovery and get you prepped up again for another weightlifting day.