Does your body really burn more calories after your workout?

Yes, but ... is it really significant? Well, this answer is based on how intense your workout was. So, the latter question is based on you. It has been studied by many fitness professionals and physicians that an everyday walk in the park, golf game or even tennis match,may only have an overall affect of 20-30 calories difference over the actual workout. However, if you kick-it up a notch you can effect the caloric burn significantly by 100-150 calories by using High Intensity Interval Training(HIIT). By now, you have started your new cardio program in the last blog. This new program that I designed week is in fact a HIIT program. Keep applying this technique and you will be able to burn even more calories after you workout is completed.

Warning:Do not think this is your ticket to a value meal! Take advantage of the extra burn by staying on a strict diet.

Until Next time.

Healthy Regards,

Ted Tilton

Top Myths in the gym today!

Just what do you believe when people talk about fitness in the gym.

There are so many misconceptions about fitness out there in the world; especially in your local

gym.  I would like to try and dispel one of these myths and give you the proper information.

 

Myth # 1:

Doing sit-ups and crunches on a machine will help reduce belly fat or abdominal fat.

 

Are you kidding me!

This is one of the most absurd fitness myth out there today.

 

Here is the real information. 

While good for toning your waistline and adding a great shape to your midsection and core; the only way to get rid of unwanted fat around your waist is to increase

your heart rate(HR).

 

This means that you can implement several techniques like circuit training, cardiovascular training, even resistance training.

The more you keep your heart rate fluctuating in and out of the aerobic zone the better exercise post oxygen consumption(EPOC)

effects you will realize.  This means that you will begin to burn lipids (FAT) even after you end your workout.

Simply doing sit-ups will not burn your FAT off.  You need to move your arse and get your HR up into the 70-85% zone of your Max HR(MHR).

 

MHR is calculated by using the following formula

220-(your age) = MHR.

 

Example: I am 37, so 220 - 37 = 183 MHR

70% of MHR = 0.70*183 = 128;  85% of MHR = 0.85*183 = 156

 

So this zone for me would be:

128-156

 

Calculate yours:

220- AGE = MHR

0.70*MHR = x?

0.85*MHR = y?

Your zone is (x thru y)

 

Try this for the next 4 weeks:

Whether you are on a treadmill, elliptical or bike you can follow the following method 3 times per week.

 

_____________________________________________________________________________

Warm-up:

5 minute warm-up easy pace, get you heart rate up to 70% by the end of the 5 minutes

 

Workout:

30 seconds accelerate your pace and watch your HR be sure you do not go over 75% MHR

2 min, bring your heart rate back to 70%

30 seconds accelerate your pace and watch your HR be sure you do not go over 80% MHR

2 min, bring your heart rate back to 70%

30 seconds accelerate your pace and watch your HR be sure you do not go over 85% MHR

2 min, bring your heart rate back to 70%

(repeat 2 times for a total of 15 minutes)

 

Warm-Down:

5 minutes, bring your HR down to (50%-55%)MHR, use the formula if needed

 

Total Time:  (25 minutes)

____________________________________________________________________________

 

For week two

Increase the repeat to three times, This will bring your workout to 32.5 minutes

 

For week three

Repeat week two. Total 32.5 minutes

 

For week four

Increase the repeat to four times, This will bring your workout to 40 minutes

____________________________________________________________________________

 

By following this routine along with a balanced meal plan you will begin to see significant changes in as little as four weeks

 

 

Healthy Regards,

Ted Tilton

 

Until Next Time ... :-)

 

  The information contained in this message and any attachment may be proprietary, confidential, and privileged or subject to the work product doctrine and thus protected from disclosure.  If the reader of this message is not the intended recipient, or an employee or agent responsible for delivering this message to the intended recipient, you are hereby notified that any dissemination, distribution or copying of this communication is strictly prohibited. If you have received this communication in error, please notify me immediately by replying to this message and deleting it and all copies and backups thereof.  Thank you.  

What are mytiltmeals ?

tilt total training introduces a brand new way to think about eating healthy

mytiltmeals

• Lose weight the healthy way
• No food shopping
• No cooking
• No dirty dishes
• Delivered to your door
• Less than $30/day
• Customize the meals you want
• Order online or by phone
• Perfectly balanced by nutritionists
• Prepared by professional chefs
• Easy as 1.2.3.
• Start today

Water for $45 a bottle?

It has been a few weeks since our last communication.
I would like to introduce you to our newest feature on tilttotaltraining.com.
"The tilt blog"

The tilt blog is where we will openly discuss topics related to Fat loss. We will do this by posting blogs with tips on health, fitness, nutrition, training tips, and food recipes. Look for additional blogs for more health topics in the future.

This week we talk about water.

Is water worth $45/bottle?

You might be saying, WHAT?! Are you crazy! Well actually no I'm not kidding. There is actually a spring water company out there called "bling" and yes, IT IS $45/BOTTLE!

Is that really necessary?

You know the answer. Well, I hope you do.
The answer is NO.
No, not all water is created equal; however, there is no reason to pay for a $45/bottle of water to help achieve optimal health and lower body fat.

Water will absolutely help you loose body fat in conjunction with a fitness program. Water helps transport waste products out of the body and also acts as a lubricant and facilitates more efficient lipid burning as a fuel in the body.

Maximal fat burning can be achieved with proper training and sufficient water consumption.

How much do you need to drink?

It depends on your actual muscle mass and other factors. Conveniently there is a nifty calculator that can tell you how much you should be drinking. To get a personal recommendation for you and your efforts and conditions go to: http://nutrition.about.com/library/blwatercalculator.htm
Don’t be surprised if you see figures like 100-130 oz per day water intake. Many people in America are dehydrated and do not even know it.

Here are some proximal estimates based on activity of a 150lb person who is active for 30mins during a workout.

(8-10) 8oz servings/day for sedentary lifestyles or lightly active lifestyles, 1 workout/week
(10-12) 8oz servings/day for moderately active lifestyles, 2-3 workouts/week
(12-14)8oz servings/day for active lifestyles, 3-5 workouts/week
(15-18)8oz servings/day for heavily active lifestyles or athletes, 5-7 workouts/week

Remember the best way to detect dehydration is an enriched urine stream. Meaning the urine is not clear or transparent. Typically dehydrated individuals have dark yellow urine streams. The best way to measure good hydration is to keep consuming water until your urine goes clear or becomes more transparent.

Drink up!

Healthy Regards,

Ted Tilton