Tag Archive | six pack abs

Workout overload!

It’s easy to forget that we can overdo it when working out. You get in the gym groove, put your headphones on, and go crazy lifting weights or doing cardio. Many people will reach a plateau when it comes to gym progress. This is a good sign, that you may be overdoing it.

So how do you know if you are overdoing it? A good indicator may be that you seem to be getting sick more often. Or, as I said before, you have hit a progress plateau. Or you seem to be retaining a layer of fat on your abdomen.

When you work out excessively, the body will continuing releasing cortisol and will not be able to clear it properly. Excess cortisol will result in getting sick more often and fat gain. You may also notice that you are waking up in the middle of the night. It may express itself differently in different people. Cortisol is inflammatory and taxing on the immune system.

Now what constitutes working out excessively? Lifting weights, getting sore and then not waiting until you are not sore to lift again. When you tear your muscle apart during a heavy lifting workout, cortisol is produced. Waiting until the soreness goes away is your indicator that you are ready to lift again. (People do this and can still look great, but it may catch up with you after time because it is taxing on your insides.) Another huge problem, especially with females, is too much cardio. The longer your cardio session, the more muscle destroying cortisol you will produce. Exercise is NOT about calories in versus calories out. We are trying to be efficient at our exercise, so the less exercise to be the healthiest is the goal. Running for an hour on the treadmill every day is going to increase cortisol levels. Keep cardio down to under 30 minutes per session. This can be done every single day if you wish, however it doesn’t hurt to take a day off!

If you’re not at this gym obsessive point yet, remember that your body does need rest and honor that. It’s ok to not be the person who cannot skip a day of working out. It’s in your hormonal interest to be efficient. For more info check out Abs After 30 !

My love,

Dr. Kristin

What is the Captain’s Chair?

The captain’s chair is the above piece of equipment at the gym.  It can be a bit daunting, unless you mimmick someone else’s manuevers upon it.  But here is a short video showing you how to do an abdominal exercise on it.  This is just one example, as you can also perform other exercises on it and modifications.  Enjoy!

My love,

Dr. Kristin

Abs After 30

Are you looking to lose weight, burn fat, and feel younger, healthier, more energetic?  Abs After 30 is an exercise and diet program specifically designed to make you burn fat by optimizing your hormonal balance!

Hormones are chemical messengers that affects cells in different systems all over the body. They are responsible for fat storage and fat usage. Hormonal imbalances will make you store fat in certain areas, like belly, butt, and thighs.

As we age, especially in our 30’s and beyond, our hormones naturally decrease. However, this is AMPLIFIED by our poor choices in diet and exercise. Studies show that following a hormone-enhancing diet and a hormone specific exercise plan will reverse this process. Hormonal balance reduces problems ranging from obesity and diabetes to brain fog and fatigue.

There is an overwhelming number of people with hormonal imbalances, and luckily there is an answer… Abs After 30! Regain your hormonal balance, your health and your fitness now! Say goodbye to that extra fat!

 

Check out www.absafter30.net and change your life!

 

My love,

Dr. Kristin

 

 

Just Say NO… to wheat

If you are looking to detoxify your body and be as healthy as possible, a great place to start is eliminating wheat.  But why?  If you’ve read some of my other posts, you’ll remember that wheat stimulates your pancreas to secrete insulin.  This is especially a problem when over-consumed (which is usually the case).  This spike in insulin in your bloodstream sends your body into hormonal frenzy and over time will shift your body into a fat building imbalance.  In other words, you’ll pack on the pounds…  especially in areas such as belly, butt and thighs.

While looking your best is important to most of us, it’s even more alarming to know what scientists have found wheat is doing inside of you.  Proteins called ‘gliadins’ are present in wheat and when they come in contact with your insides, create inflammation.  You might be wondering, why is inflammation bad?  Inflammation is your body’s response to a foreign invader.  If it’s not supposed to be there, inflammation will occur.  Over the long run, inflammation can lead to a host of diseases and/or health conditions.  This can include anything from allergies to cancer and higher susceptibility to illness to heart disease.

So the real question is, do you want to put yourself at unnecessary risk?  In addition to the fat building hormonal cons…

My love,

Dr. Kristin

Squats are a girl’s best friend

If you’re not squatting, I want to help you start!  It’s one of the most functional, butt blasting, fat burning, feel good exercises out there.  For a female, squats are especially useful in the vain game since we deposit a good amount of cushion in our bottoms.  The more muscle you use in a resistance exercise, the more fat busting testosterone is produced.  Muscle is more metabolically active, which means less fat.

Function wise, how many times a day do you need to squat?  Think about it…  Every time you need to go to the bathroom.  Granted you’re not putting 50 lbs on your back as you do it.  But in the long run, your grannie legs will thank you!  Plus many people do not realize the extent that squats strengthen your pelvic floor.  The pelvic floor is the group of muscles that extends from your pubic bone to your tailbone (in no specifics), which surrounds your urethra and anus and aids in control of excretion.  That means no unnecessary urine leaks, which is especially useful if you plan on having children.

So what do you need to do to start squatting?  Well, you have several options.  You can begin with air squats at home.  Stand with your feet hip distance apart, toes turned outwards 30 degrees.  Now lower your tush towards the floor, throwing it back instead of straight down (your knees should be directly over your ankles when you reach the bottom).  Think of sitting back on a chair.  Lower your butt to the floor as far as you can, below parallel please (this means your rear is below your knees)!  Repeat until you cannot do any more.  Know that you will be sore!  It can be hard to get used to being sore after a new workout, but think of it like a badge of honor.  It means you made progress.

When you need more of a challenge, you can add weight to your back.  Anything from a gym bar to dumbbells or kettlebells by your side.  I start with low weight to warm up, and then move up according to my strength levels.  (I push myself, but the heavier you go, you need someone to spot you.  This is only for advanced lifters.)

I really hope you considering squatting as a new part of your exercise routine!  Squats really are a girl’s best friend!

My love,

Dr. Kristin

What kind of exercise should you really be doing?

I go to the gym and 9 times out of 10 all the women are on the cardio equipment.  And I ask myself, why?

I am not in any way demonizing cardiovascular exercise.  I get on a bike or treadmill every time I go into the gym.  It’s great for the health of your heart and vasculature, among many other things.  What I want to know is where are all the women lifting weights?

Many of us in the gym are trying to lose weight or tone up.  The best way to do that is to lift weights!  What we need to think about in the gym is testosterone, a very important fat burning hormone.  In order to convert your body in to fat burning mode, testosterone needs to be increased.  As it is, women do not have very much testosterone, on average about 40-50mg/dL (men average between 200-1000mg/dL).  So don’t worry, it is nearly impossible to beef up in the gym from lifting weights.  We just don’t produce enough testosterone to do that.  (If you’re thinking about the female body builders out there, don’t bother.  Most likely, they’re taking supplemental testosterone, which is known to many as ‘steroids’.)

I know many of you are somewhat reserved when it comes to start lifting weights.  I want to put the bug out there.  Lifting weights will actually help you burn fat and lose that last bit of weight!  And don’t worry, muscles are sexy!

For a full detailed hormonally correct eating and exercise plan, check out my ebook Abs After 30.

My love,

Dr. Kristin

Heal your body… With NUTRITION!

When a person is wounded or injured (including recovery from surgical procedures), the body has conditional increases in nutrient needs to facilitate proper and rapid healing.  The following steps will create the internal environment necessary for recovery:

  1. Drink extra water.  Have a large glass as soon as you wake up in the morning, before lunch, and before dinner.  Two of water’s important functions are joint lubrication and muscle recovery.  Even mild muscle cell dehydration can slow the bodies repair process.
  2. Get plenty of protein.  When you are injured, slight deficiencies can lengthen recovery time.  Have at least three servings a day of foods, such as fish, chicken, turkey, and non or low-fat dairy.  Beef and pork are also good sources of protein, but tend to be high in fat, so use them in moderation.  You can also acquire extra protein in your diet by using protein powder to make shakes and smoothies.  This is especially recommended if you are vegetarian.  Use 25-40 grams of protein per drink.  The RDA is your bodyweight in pounds multiplied by 0.364 for grams per day.  Injuries and wound healing – BW x 0.5, regular exercise – BW x 0.6, surgery – BW x 0.7, muscle-building – BW x 0.8.
  3. Take a multivitamin, multi-mineral formula that provides you with at least 100% of RDA for all vitamins and minerals.  Read labels carefully.  If you use a one-pill-a-day formula, you will probably need to take additional calcium and magnesium.  Other formulas require you to take three or more pills a day to achieve amounts listed on the label.
  4. Take extra vitamin C.  It activates enzymes needed to repair wounds and connective tissue.  During your recovery, multiply your body weight by 10 and then round to the nearest 100 to find out how many milligrams of vitamin C you need per day.  For example, 152 lbs x 10 = 1520, rounded to the nearest hundred = 1500 mg per day.
  5. Do your best to stay away from junk food.  Eating less junk food is always good to do, but is especially important when recovering.  Foods like soda, chips, candy, cake, pies, doughnuts, and cookies are low quality sources of calories.  If you have a sweet tooth, try snacking on fresh fruits or sports bars such as Clif, Power, Balance, or Met-Rx.  Ice cream lovers are advised to eat low or nonfat yogurt instead.
  6. If you are on a weight loss diet, put it on hold until you feel better.  Increase the number of calories you eat to a level where you maintain your current weight.  Trying to lose weight and recover at the same time will slow down the healing process.  This, in turn, will inhibit your weight loss goals by extending the time you are unable to exercise at times and intensities required to burn body fat.
  7. When you are better:
  • Continue to drink plenty of water.
  • Reduce your protein back to two servings a day unless you are involved in heavy athletics.
  • Try to maintain healthy snacking habits.
  • If you are on a weight los program, resume it.
  • Reduce your vitamin C intake to 500 mg per day.

Continue to take your multivitamin at least 5 days per week.

My Love,

Dr. Kristin