As I can imagine most of you used our rainy weather as an excuse not to exercise today. The weather should NEVER excuse laziness. Rain or shine, consistency in your workouts is always a must to achieve weight loss or any fitness goal. Our cousin Mario jr made it to the Rose Bowl on this rainy day, taking down 2 laps around the bowl. Mad props to the cuz. Now, on to other stuff. Please goggle or log on to Mapmyrun.com and get your Maximum Heart Rate and BMI. Both are crucial to achieving success. Your Max HR tells you how far you should be pushing yourself during your exercise. Your BMI will pretty much tell you how fat (or fit) you are. Your MAx Heart Rate is helpful in maintaining a fitness level during your workouts (it pushes you to work harder). I urge every single one of you to buy a heart rate monitor. That's a must people. They'll run you anywhere from $30 (Costco) to up in the hundreds. I encourage you to know your body and what the CDC says you should be doing and tolerating based on your age, height, and weight. All these tools could be found by googling BMI and Maximum Heart Rate.
Always remember that treadmills (and all other machines) lie to yo' face! The calorie count on those things are super duper exaggerated and should never be taken for face value. Most machines over estimate by 30% or way more. This is why a heart monitor is useful. Always remember that running 1mile at race pace of a 10min mile burns as little as 100 calories. Yes, this sucks but it's the sad truth. My treadmill always tells me I'm burning 200 calories per mile. Bullshit! But I always pretend it's true because it keeps me going. Yesterday it told me I had burned a total of 1,104 calories on my 8mile run. No way!
If you can read a book or magazine while on the treadmill you are NOT working out hard enough. If you can carry a conversation while you jog/run you are NOT pushing yourself. Leave the readings for bedtime and the conversations for "witty-witty" times. One should always concentrate on their breathing and body (aches, pains, form). Music is a great way to pump up your fitness with your jams. Oh, and TV is also not the best thing you can be doing while running. Ahem, I pulled a neck muscle once.
After a Heavy workout make sure you eat a 100-150 calorie snack within 30mins of your workout. "Heavy" would be considered 60min or longer of heart pounding, sweatin' to the jams, my toes ache or they would be aching if i felt them and I almost feel like throwing up exercise. Your muscles need to refuel. Working out less? DRINK WATER! Don't go messin' up your workout. Get rid of your sports drinks. Most of them are packed with sugar. Always remember that 4grams of that sweet stuff called sugar is equal to one small packet of sugar. Most sports drinks are 2servings and have way too much sugar. On a side note, your cereal should have 5g of sugar or less per serving.
Too much salt bloats you and dehydrates you making you super lazy to work out. One cup of Joe before your workout is recommended. Green Tea is your best friend and ups your metabolism and keeps you healthy in general. Use natural honey to sweeten it.
Okay, well now that you guys are one IQ smarter, lace up those tennis and get your butt moving. Rain or shine, fatness doesn't care and your life isn't going to wait till it's a perfect sunny day.
-Adeedodoo
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