{"id":565,"date":"2014-01-14T12:08:40","date_gmt":"2014-01-14T19:08:40","guid":{"rendered":"http:\/\/anniebrowne.com\/?p=565"},"modified":"2014-01-14T12:08:40","modified_gmt":"2014-01-14T19:08:40","slug":"cardio-vs-lifting-diet-supplements","status":"publish","type":"post","link":"https:\/\/www.threeadventure.com\/anniebrowne\/2014\/01\/14\/cardio-vs-lifting-diet-supplements\/","title":{"rendered":"On Cardio vs. Lifting, Diet, and Supplements"},"content":{"rendered":"
\"Cardio<\/a>
Cardio or Weights?<\/figcaption><\/figure>\n

I think we all have a relatively good idea of what the basics are when it comes to getting into and staying in shape, but there are also a lot of details that I just don’t understand. Obviously, each one of us is different; we have different goals, strengths, weaknesses, etc. so no one ‘way’ will fit each of us, but I figured I should get my local expert to weigh in on some of my recent questions. I asked my CrossFit trainer, Sonjia Johnston for some feedback and she gave me some great info! Check it out…<\/p>\n

Annie: We know that a combination of both cardio and weight training is a good way to approach working out and getting in shape, but is there a ‘rule of thumb’ about how much\/little of either is the best in your opinion?<\/h4>\n

Sonjia:<\/strong> How much cardio and\/or weight training someone needs depends on many factors, primarily: what is their fitness goal?\u00a0 In general, everyone benefits from strength training (using weights), no matter their goal.\u00a0 Weights increase muscle mass which burns more calories; thus for someone wanting to lose weight, spending 3 days a week at minimum doing strength training for the major muscle groups is pivotal to gain lean muscle mass.\u00a0 This individual would benefit from at least 30 min “cardio” at least 5 days a week, incorporating high intensity interval training (HIIT) to also stoke the metabolism. Or that person could simply do CrossFit workouts several days\/week and get their bases covered for the most part.<\/p>\n

If someone is looking to ADD muscle, their focus will be weights, not cardio.\u00a0 Lifting heavy 3-5 days\/week and doing short (10-15 min)\u00a0 metcons at end of strength workout will promote their muscle gains. Doing too much cardio will impede strength and muscle gains.<\/p>\n

For the elderly looking for general fitness and improved quality of life, weight training is pivotal to keep muscles, bones, and joints strong. In addition cardio is necessary for the cardiovascular system.\u00a0 Squats, pushups, db presses, step ups (low), ring rows etc can all be performed circuit style so that in 20-30 minutes a few days a week they’d get the health benefits, and more benefits than just sitting on a stationary bike for that 20-30 minutes.\u00a0 (Not that that’s not helpful; it is, but the strength training is very important for aging people).<\/p>\n

In general if one is satisfied with their composition (fat\/muscle ratio), physique and strength and is looking for “maintenance”, they can get by with a few workouts a week combining strength and conditioning; again, doing CrossFit will cover their bases.\u00a0 But they have to mind their diet!!\u00a0 Which brings us to the next question.<\/p>\n

Annie:<\/strong> How important are eating habits in combination with working out, when trying to get into shape?<\/h4>\n
Sonjia:<\/strong> The above are 4 scenarios of cardio\/strength implementation for various populations.\u00a0 No matter what their fitness goal, diet is pivotal. Whether the workout or diet is more important isn’t the question; they are both equally important to get desired results, whether that be fat loss, muscle and strength gains or “maintenance”.\u00a0\u00a0 You can’t out train a bad diet!!\u00a0 No matter what one’s fitness goal are: DIET is pivotal and that\u00a0 can’t be overstated enough. \u00a0\u00a0 If someone wants to lose fat, and get leaner, they have to have a clean diet, and dial it in. One scenario would be a weight loss client who doesn’t change their eating: they build muscle but can actually get bigger because they’re building muscle and not losing any fat! You need to have a calorie deficit to lose weight, and yes, the type of calories do matter.\u00a0 Not only do they matter for your workout performance, but the quality will also affect weight loss.\u00a0 Calories are not created equal.\u00a0 Any processed foods and sugars will impact it negatively; not on the rare occasion as in a “cheat meal”, but people who eat poorly every day.\u00a0 Again, even if one is not looking to lose weight, but instead wants to maintain their strength, present “composition” (muscle to fat ratio; definition) and general fitness, they must pay attention to their diet, not just the workout.\u00a0 Maybe not as strict as someone who wants to lose 20% body fat, but EVERYONE should be eating clean 6 days a week for the most part.\u00a0 Lots of water and plants, lean protein and healthy fats.\u00a0 Minimal processed carbs\/sugars, limited to cheat meals.<\/div>\n

Annie: What are your thoughts on supplements (vitamins, shakes, bars, etc.) as an aid to performance in workouts?<\/h4>\n

Sonjia:<\/strong> My opinion on supplements is simple: eat real food.\u00a0 Very few people need supplements.\u00a0 I make an exception for fish oil for those who don’t get enough fish in their diet.\u00a0 Shakes and bars are not necessary unless you can’t get enough calories from real food in the quest to gain weight.\u00a0 I am not an advocate of meal replacement shakes; people need to eat real food.\u00a0 Satiety is important for weight loss and not feeling deprived; eating the right foods promotes satiety. That being said, if one is running a marathon, or performing in races like the Tough Mudder, etc, an energy bar or drink can be beneficial.\u00a0 But not for your everyday gym goer or CrossFitter who works out an hour or so a day. They do not need supplements for workout performance.\u00a0 They will get better results eating the right foods! \u00a0 Plan ahead and have your snacks and meals ready. “Eat food, not too much and mostly plants”.\u00a0 And drink lots of water!!\u00a0 Hydration is critical for workout performance–go into the workout hydrated by consuming water throughout the day.<\/p>\n

So, there you have it…I got some of my questions answered! What are yours?<\/p>\n","protected":false},"excerpt":{"rendered":"

I think we all have a relatively good idea of what the basics are when it comes to getting into and staying in shape, but…<\/p>\n","protected":false},"author":2,"featured_media":569,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","ngg_post_thumbnail":0,"episode_type":"","audio_file":"","cover_image":"","cover_image_id":"","duration":"","filesize":"","date_recorded":"","explicit":"","block":"","itunes_episode_number":"","itunes_title":"","itunes_season_number":"","itunes_episode_type":"","filesize_raw":"","footnotes":""},"categories":[2,3,7],"tags":[16,21,24,76],"class_list":{"0":"post-565","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-crossfit","8":"category-food","9":"category-working-out","10":"tag-cardio","11":"tag-crossfit","12":"tag-diet","13":"tag-weightlifting","14":"entry"},"yoast_head":"\nOn Cardio vs. Lifting, Diet, and Supplements - 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