Fitness For Freedom Tips

Today we’re talking about lifting weights, building muscle and getting stronger. The basic premise for how you get stronger is by overloading a muscle, this is done by putting some kind of resistance on it, forcing it to recruit more muscle fibres and use more energy to overcome or at least try to overcome the load.

The thing with fat is that it takes a bit longer to turn it into energy so once you start to move or exercise your body starts to switch into burning more carbohydrates because they are more readily available, I know you want to burn more fat but it’s okay because as you move or start to exercise the percent of energy coming from fat is going down but the overall number of calories you’re burning is going up.

Like we covered in the intro we make rules for ourselves all the time, in the form of telling ourselves we’re only going to watch 1 episode only to find ourselves saying, ‘just one more episode’ but how many episodes does just one more episode turn into? and then we feel guilty about how we wasted that time or how often do you say I’m going to do my workout at lunch no matter what and then you get an ‘urgent’ matter that comes up right before your workout where you need to work through your lunch instead of taking the time to do even a short workout?

So what can we do to have better strategies to deal with the rules our lives need?

Find out what you need to be concerned about and what types of exercise you should do when recovering from cancer treatments.

So the crux of this weeks question is this, How can I control what I eat when I’m not in control of my environment or the food being served?

Today is a must read’s episode and we’re talking about the 7 Habits of Highly Effective People by Dr. Stephen R. Covey, this is not technically a fitness or health book, but more like a self help book, if I’ve learned anything in my last 10 years of teaching fitness, not exercising is a time management problem and a thinking problem, not a knowledge about fitness problem, so we’re going to focus in on that part of the book today, stick around, you’re not going to want to miss this one. Not only do we talk about the book but we give you some things you can apply to your life right away.

https://fitnessforfreedom.com/online-fitness-courses/

First things first, I know you probably say you want to lose weight, but what you’re actually saying is that you want to lose fat. I know it may seem like semantics to the average person but language is powerful and can affect you in many sub-conscious ways the exact same way as negative self-talk can.

How to Measure Waist Circumference Video

The long and short of it is this, exercise intensity is what your heart rate is as a percent of your maximum heart rate while you’re doing exercise. How you decide what intensity you should be exercising at really depends on what you want to get out of your exercises.

Osteoporosis is a disease that mostly effects woman but can also effect men, the older you get the more at risk you are. Osteoporosis effects your bone density, your body uses tiny pieces of your bone to keep your body alive and when you’re younger it’s very good at growing and replenishing that bone, but over time as you age your body becomes unable to replace bone as quickly as you lose it. At a certain point in time the density of your bones can decrease enough that they become more brittle and you’re at an increased risk of getting a fractures. When this happens it’s called osteoporosis, luckily it can be prevented and the sooner you can start the better.

What is Rest Pause Training?

Rest pause is a bit like interval training but for your muscles, it is one of the best ways to ensure you're taking your muscles all the way to failure and creating maximum overload in them to break them down and force them to come back stronger.

So how do you do it?