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Low intensity cardio is recommended for avoiding the depletion of muscle as compared to higher intensity training such as distance running. The performance of interval training for at least 15 - 20 minutes can in actual fact support muscle mass while burning fat efficiently.

A considerable carbohydrate intake results the body to burn the carbohydrates for energy rather than for the consumption of muscle mass. For this reason, an increased carbohydrate diet can minimize the fat burning process with less probability of building or maintaining muscle mass. For those that execute cardio for purposes of losing fat, it is important a high protein intake is sustained in conjunction with strength training to facilitate the construction and preservation of muscle mass.

Although it is a possibility to lose muscle from excessive cardio, the chances are less likely with adequate balance and judgment. As cardio is of an important function to health and fitness, it is ill-advised to exclude it from your exercise regimen for the sake of ‘muscle loss paranoia’. There’s life with cardio and muscle mass!

A moderate-intense 20 minute cardio approximately 3 - 4 times a week will reduce the loss of muscle mass. However, this may differ based on an individual’s body type, size and goals.

As a distance runner of 7 miles, approximately 3 - 4 times a week, the depletion of muscle mass was in the works. Consequently, I was prompted to condense my highly addicted 7 mile distance run to a 20 minute ‘moderate to high’ intensity cardio at least 3 - 4 times a week.

My Weekly Workout Schedule

Creatine, also known as creatine citrate, creatine monohydrate, and creatine phosphate, is a natural compound produced naturally in the human body. It is produced in the liver and approximately 95% of the body’s creatine content is stored in the skeletal muscles. As it is produced by the liver and sent to the muscles, it is converted into phosphocreatine molecules that stores energy to the muscles.

As the body creates a fraction of creatine, the rest is from the foods we consume, primarily fish and red meats. Moreover, creatine is taken as a vitamin supplement while producing added energy. Creatine supplements are generally consumed by athletes for purposes of enhanced performance and endurance. As creatine is stored inside the muscle cell, it attracts the water while surrounding the muscle and therefore enlargens it. By means of increased energy, strength and muscle mass, it is ideal for strength training, particularly body building.

Creatine may possibly have some side effects such as diarrhea, cramps and dehydration. Weight gain is particularly common as a result of increased water retention in the muscle. The long-term effect (greater than 10 years) of taking creatine over a extensive duration of time has yet to be determined. Despite the improbability of long term effects, creatine is not suggested for persons with a kidney disorder.

For the reason there is a great deal of misinformation regarding creatine, it is recommended to thoroughly research the facts before determining whether creatine is right for you!

Working out in the comfort of your home is to your advantage just as joining a gym or fitness center. Despite restricted finances, a busy schedule or just merely a personal choice, working out is fundamental to one’s life. The preference of a healthy life is a personal commitment and not a matter of economics and commodity. Regardless of age, gender, economic status or lifestyle, health is for everyone.

A membership at the gym is not required for getting in shape but rather mere motivation. By way of a good pair of shoes, a mat, dumb bells, medicine ball, exercise ball, jump rope and fitness bands, a good work out is inevitable. Moreover and if at all possible, additional exercise apparatuses such as a punching bag, treadmill, stair climber, stationary bike and a weight machine is an added plus. Nevertheless, a set of stairs and miscellaneous household items will do just fine! Remember, commitment brings forth creativity.

Whether at a gym or at home, a well-balanced fitness system should be the central focus. The major components are cardio, strength and flexibility. A few tips are provided as a jump start to your home fitness system.

Cardio

Suggested Exercises:

1. Aerobics: jumping rope, workout videos such as kick boxing, dance aerobics, Taebo, etc.

2. Bike Riding: stationary bike

3. Running/Walking: treadmill, stair climber or stairs in home

Strength

Suggested Exercises:

1. Strength Training (abs, upper/lower body): dumb bells, medicine ball, fitness bands, video

2. Calastinics: body resistance

2. Yoga/Pilates: video, mat

Flexibility

Suggested Exercises:

1. Yoga: video, mat

2. Pilates: video, mat

For moments I am unable to get to the gym, an alternate source of an invigorating workout is with the magnificent Gilad! Gilad is an expert fitness instructor that provides fitness for all levels and major components. If unable to purchase Gilad’s series of videos, enjoy ‘Working Out with Gilad’ on Fit Tv.