07/15/15- Paula's Healthy Living Exercise /Eating Journal: Wednesday

by Paula (Clean Eating Expert) 12. July 2015 05:38

 

A reader sent a question in asking whether weight training or cardio is better for burning calories.  I’ve asked this question of the years myself. 

What I’ve researched, been told by trainers, and experienced for myself is that weight lifting is the winner overall.  The University of Maine found that a resistance training session can burn anywhere from 20 to 28 calories per minute, and the burn continue on even after the training has ended.  This adds up to a higher calorie burn than a steady-state run for the same amount of time.  It is important to note that interval-training (elevating heart rate to your higher levels, then slowing the training to let it lower, then raising it again and following this patter for a shorter total period of training) is a huge calorie burner but cannot be used too many days with in a week because it is very taxing on your system.

I found a number of years ago that weight training is important to my overall fitness success when a training informed me that I was ‘skinny-fat’.  I didn’t understand what that meant at the time, since I spent quite a bit of time running, biking and doing aerobics.  She explained that skinny-fat meant that I had a low level of muscle tone for the proportion of my body and age.  Weight training would improve that, boost my metabolism, and increase my bone-density.  Over time her advice has proven correct.

Success in weight loss has to include a healthy food plan, but should include some form of weight-bearing exercises and cardio if you need that added calorie-burn and enjoy the experience.  In the last year, I’ve reduced my cardio use and have added Pure Barre which has yielded amazing results for this almost 47 year old mother of 3!

Wednesday 07/11/12 Workout Diary:

upper body DVD-50 minutes

Pure Barre class-55 minutes

Wednesday 07/11/12 Food Diary:

Breakfast-

1 egg in the hole (egg in Ezekail brd, grilled with Butter flavored Pam (120cal.)

2 small cutie oranges (55cal.)

A.M. Snack -

1 tbls almond butter (95 cal)

1 cup celery (36cal)

Whey protein shake (125cal)

Lunch-

4oz chicken (187cal.) Baked

1/2 cup butternut squash, roasted (90 cal.) I LOVE squash right now!

2 cups raw organic spinach, wilted. Sprinkled with slivered home-roasted no-salt almonds (90cal.)

1 sweet potato, sprinkle if cinnamon, I Can't Believe It's Not Butter (120cal.)

P.M. Snack-

3 tbls garlic hummus, 4 whole wheat homemade pita chips (191cal)

Dinner-

6 oz scallops- pan seared with butter flavored non-stick spray, spices,parsley,garlic, squeeze of Meyer lemon over (135 cal.)

1 cup grilled zucchini, onions, garlic, 1/2 tsp rosemary olive oil (80 cal.)

10 grilled asparagus spears ( 70 cal.)

2 oz barley, portabello mushroom bits, onions, garlic (150 cal)

1/2 mixed berries over low-fat vanilla yogurt ice cream (140 cal.)

TOTAL CALORIES-1709

 

 

 

 

 

 

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