Tag Archives: Angelique Kronebusch

Remain a Fat Burning Machine On and Off Season

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Come competition time, the aim for all competitors is to become as lean as possible, while maintaining a hard physique. Although achieving this type of appearance should be relatively easy, there is one factor that often negates progress in even the most diligent: a slow metabolism.

A slow metabolism is the one thing a competitor does not want to be cursed with, when the main goal is to lose body fat.

Maintain a Healthy Weight Off Season.

The metabolism is adversely affected when one consumes a large amount of food for a certain period of time. In fact, the term yo-yo dieting stems from many peoples attempts to lose weight, while reverting to bad eating habits, when they should be sticking to a more sensible diet.

The body will simply adapt to maintaining a low metabolic rate if it has to continually adjust to a sharp decline in calories for a certain period of time, followed by engorgement for another period of time. This has obvious implications when it comes to losing weight during competition season. Attempting to lose fat at a rapid rate can also result in losses in protein, and loss of muscle protein means a decrease in metabolism. In my opinion, it is very important to keep a high protein diet, along with supplements like glutamine and branched chain amino acids during dieting to avoid muscle loss.

Another problem with drastic weight loss, is an enzyme called lipoprotein lipase (LPL). LPL is a fat storing enzyme that increases when calories are dropped at a significant rate. When your body produces too much LPL and you start to pile on the fat, you will possibly need to diet harder to lose this fat after, which may further increase LPL and making fat loss next to impossible.

Your best bet is to maintain a sensible eating plan during off-season, so when pre-contest rolls around, calories do not have to be severely restricted to lose weight.

Eat Smaller Meals

Eating smaller meals more frequently helps to keep the metabolic rate constantly heightened, and helps to stabilize blood sugar levels. A constantly stimulated metabolism means fat-burning over a longer period of time.

Stabilized blood sugar prevents the hypoglycemia that occurs when one eats a huge meal and feels tired and lethargic soon afterward, due to low glucose levels to the brain. The body is more likely to store fat when in a hypoglycemic state, due to spiked insulin levels.

Train Aerobically

Competitors serious about fat loss should engage in aerobic activity both off-season and pre-contest, to keep the metabolism high. Aerobics, or what we all like to call cardio, has a great effect on fat-loss. Cardio stimulates the metabolism, metabolizes fat directly as a fuel source, and burns carbohydrates. In turn, this will all help to lower the fat-storing potential of these macronutrients.

Cardio can however deplete the body of protein if done too often or for too long. Therefore, if you feel like you are losing muscle pre-contest, it might be a good idea to cut back on cardio to the point where fat, rather than muscle, is being utilized. Depending on the individual, cardio sessions 4-5 times per week for 40-minutes should be sufficient.

Train with weights

This should be an easy one for competitors: training with weights. Weight training builds muscle and muscle stimulates the metabolism to a significant degree. Individuals with more muscle tend to have more efficient metabolisms from the fat-burning effect that comes along with muscle.

Eat Protein

Protein plays a very important role in the fat burning process. Protein stimulates the metabolism far more efficiently than either carbohydrates or fat, due to the energy demands of amino acids.

In fact, studies show that eating a meal high in protein will stimulate the metabolism by as much as 30%, as opposed to fat or carbohydrates which increase it by around 4%. Protein will heighten the metabolic rate for around 12-hours after eating.

Eating sufficient protein shouldn’t be a problem for most competitors, as it is a fundamental requirement in terms of muscle building, and should be an established part of their nutritional plan.

Always eat breakfast

Breakfast has always been the most important meal of the day to most of us, and for good reason: it kick starts the metabolism and helps to negate the possibility of “indulging” later in the day.

Skipping breakfast will keep the body in starvation mode because it has essentially been fasting over an 8 hour sleeping period. When starved for too long, what can happen is the body will need to hang on to every available calorie, and fat loss will be the last thing to occur.

In conclusion, achieving your best body depends on a number of factors, including a functioning metabolism. A slow metabolism can decrease anyone’s chances of losing sufficient body-fat come competition time.

Rather than blaming a slow metabolism on genetic factors, follow these guidelines as best as possible, lose fat, look and feel great!


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Emotional Times During Competition Prep


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The 2012 competition season is in full swing, and there are many people prepping, including myself. Competing is very hard, especially for first time competitors. The journey can get tough when you lack the right support system or if negativity is an issue, whether it comes from you or your family or friends.

Not only am I prepping for my next competition, I am training a group of first time competitors for the 2012 BCABBA Western Canadians in Kelowna, British Columbia. It is a huge bodybuilding event held every spring, becoming more and more popular, with close to 200 competitors.

It is interesting to chat with the girls that I train because they all go through the same feelings and emotions during prep time. They often think that they are the only ones who feel this way until they chat with another girl in the group, then they realize that they are not alone. Bonds are formed and friendships are often made in my groups, which is wonderful because they learn to lean on each other.

Unless you decide to pursue competitions as a career, which is very hard to do, you must ask yourself “why do I choose to compete?”

Competing is a great goal to pursue for many reasons, for example, getting back in shape after having a baby, getting over a fear of wearing a bikini in public or just something that is on your bucket list. A few problems that arise is the fact that diet and exercise can be time consuming and take up all of your thoughts, emotions and feelings, which can turn a happy person into a totally different person that loved ones do not recognize.

When you decide to commit to a competition, you have to keep things in perspective and your priorities in order. Do give 100%, but learn to balance your training with your personal life to keep things positive with you, your family and friends. This sounds easier said then done, but not impossible. You must realize you can still go out for dinner and have a good time if you can deal with the pressure of bad food or drinking alcohol. Its all in your mind, and if you can learn to say no, this can make even the weakest person into a very strong person mentally.

Competing should not define who you are. We are all successful, beautiful women and competing is another goal that we do for ourselves, but should not be the end-all be-all. Always remember who you are, what your goals are, and why you choose specific goals, and always remain positive and true to youself as much as you can during your journey.


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Spring Newsletter



In This Issue

  • Adventures of MsFitBC
  • Monthly Highlight
  • Benefits of Vitamin D
  • Are  You Over-Training?

Adventures of MsFitBC

On my recent travels to Thailand, I decided to start You Tube fitness videos called “Adventures of MsFitBC”, which is my twitter name. I wanted to make these videos to show everyone how easy it is to keep fit and healthy while traveling. Lots of hotels and resorts I stayed at offered free kayaks, snorkeling equipment, and also had small gyms. Thailand is so scenic, it was very easy to roll out of bed and go for a morning jog on the beach. There were also many hiking trails to explore, and lots of chances for an evening walk during the beautiful sunset. How could I not be active?

Prior to vacation, many people bust their butts in the gym to lose a few pounds before putting on their swimsuits, only to sacrifice all their hard work by eating poorly, drinking lots of alcohol and not staying active. Months of hard work can be undone in a matter of days. These videos are meant to inspire others to remain active on their vacations, and to show how fun it is to do so!

I still had my fun, drinking a few of Thailand’s popular beers under the hot sun and indulging in the rich curry dishes. But I still made healthy choices to avoid sabotaging my body on my month-long travels. It was so easy to eat healthy in Thailand! Fresh fruits, seafood and chicken were easily available everywhere we went, and yes I did eat from street vendors. I couldn’t help myself! Fresh chicken kabobs with pineapple, peppers and onions, they were so delicious! Then dessert would be a walk down the street to a fruit vendor with Thailand’s delicious fresh fruits like pineapple, mango and papaya.

Hope I have inspired a few of our readers!

Angelique Kronebusch – MB Writer


Monthly Highlight

Thanks for all the support! It is because of all of you we have gotten this far!

 

You have helped us succeed and we have decided to give this all back to “You” 100%!

100% of Proceeds after cost of ALL Gear & Apparel purchased online will go towards the “MB Foundation”, which will help give future sponsorships and scholarships to deserving athletes and competitors. Know that if someone is wearing MB, you are Supporting an Athlete! MBpromosLLC.com is our flagship business that is making this all possible. If you would like to be considered for 2013, you can apply here!.

Musclebombshell.com was founded to support female fitness competitors from all levels and backgrounds! Our mission is to impact the wider community to live healthier lives. We do this by showcasing interviews of successful athletes everyone can relate with. Our goal is to bring positive change to the fitness industry so that no one is left behind!

Sam Rivera, Founder of MB


Benefits of Vitamin D

Most of us are anticipating the arrival of spring, and not all of us are lucky enough to live in warm and sunny places all year around, and the lack of sunshine can affect our mood and even our energy levels.

The Canadian Cancer Society recommends 1,000 IU of Vitamin D per day, while the current US Government recommends 600 IU for children and adults up to the age of 70, and seniors 70+ 800 IU per day. Studies are still being held on what is the most appropriate dosage. The Vitamin D supplement comes in pill or liquid form, and there is also a vegetarian form of the supplement containing the plant form D2 (ergocalciferol) and can be found at your local grocery store.

Adequate levels of vitamin D can help in the prevention of many conditions and illnesses including Cancer, Heart disease, Hypertension, Depression, Arthritis and Diabetes. Vitamin D can also help boost your immune system to keep you healthy. It’s also required for your body to absorb calcium. To say it’s an essential nutrient is an understatement. Time to stock up your cupboards!


Are you Over-Training?

As fitness athletes, we are obsessed with training and pushing our bodies to the max. This can be very rewarding for your body and your mind. But sometimes obsession can lead to over-training, which can be detrimental to the body, leading to injuries, illness and body dysmorphic disorder.

Over-training is something most of us do not think about. Over-training can be very negative for your body and overall fitness goals. Here is a list of signs that you may be over-training:


Prolonged muscle soreness
Insomnia
Elevated resting heart rate
Increased colds and flues
Loss of motivation
Increased injuries
Irritability
Depression
Decrease in training intensity
A compulsive need to exercise
Decreased appetite

Do any of these signs stand out to you? Chances are you may be over-training. Think about your usual habits in the gym. If you are only training 4-6 times per week for 1 hour, you are most likely not over-training. If you are never taking a break and training 2-3 hours per day, then over-training is probably what you are experiencing.

Use a training log and write down how you feel after every training session to keep yourself in check. Go back and read what you have written down, and look for signs in your own words of decreased enthusiasm and downward trends in your training. It is important to listen to your body signals and rest when you are tired.


Articles written by Angelique Kronebusch

Angelique Kronebusch is a BCRPA registered Personal Trainer, Group Fitness Instructor, Fitness and Bikini Model…and a Published Fitness Columnist for MuscleBombshell.com

To learn more about Angelique, read her featured columns on Musclebombshell.com or visiting her facebook page or her personal site here!


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Benefits of High-Intensity Interval Training


High-intensity interval training (HIIT) describes any workout that alternates between intense bursts of activity and periods of less-intense activity or even complete rest. HIIT is an amazing workout for any fitness level, and a great tool to use in everyone’s fitness routine for many reasons.

A good example workout is running as fast as you can for 1 minute and then walking for 2 minutes. Repeat this 3-minute interval 5 times for a 15-minute, fat-blasting workout which will leave you sweating, feeling amazing and wondering why you didn’t start doing this ages ago. It almost sounds too good be true, but there are many proven facts about HIIT that will make you want to hit the treadmill as soon as you are done reading this article.

HIIT is the ideal workout for a busy schedule—whether you want  a fast workout before work, during your lunch break,or to get in quick shape for an event. The best thing about HIIT is how fast you can do a workout! You can fit this kind of training literally anywhere at anytime with no equipment necessary.

Research shows you can achieve more progress in 15 minutes of interval training 3 times per week than the person jogging on the treadmill beside you for an hour. According to a recent study at the American College of Sports Medicine, just 2 weeks of high-intensity intervals improves your aerobic capacity as much as 6 to 8 weeks of endurance training.

Not only do you burn more calories during HIIT workouts, but the effect of all that intense exertion kicks your body’s metabolism into superman speed. That means you will burn more fat and calories hours after your HIIT workout than you do after steady state cardio.

Most people aren’t used to or do not like pushing into the anaerobic zone (when you feel like you can’t breathe, your heart is bursting out of your chest and you want to collapse on the floor). Extreme training produces extreme results, like better aerobic capacity and endurance and faster fat loss.

Any bodybuilder, figure and bikini competitor know the risks of losing muscle mass along with fat during the cutting stage for a competition. While steady state cardio may encourage muscle loss, studies show that both weight training and HIIT workouts allow dieters and competitors to preserve their hard-earned muscle while ensuring most of the weight loss comes from fat. What a great combination!

In addition to increased fat burning and saving your muscle mass, HIIT studies have shown that it stimulates production of your natural human growth hormone (HGH) during the 24 hours after you finish your workout. HGH is responsible for increased caloric burn but also slows down the aging process, which makes us younger inside and out. Maybe that is why I still get asked for ID when I buy lottery tickets.

This is not a workout you can do while reading a magazine or gossiping with your friend. Because the session is so short, you should be working hard the whole time. If you feel like it was just an “ok” workout, then you did not perform the intervals properly. The trade-off  for this type of training offers seasoned exercisers and athletes a new challenge to bust out of plateaus and new exercisers a quick way to shed fat. Keep in mind that this is very challenging, and if you have been sedentary for a long time, you should start with continuous cardio to get your fitness level up.

This type of training definitely won’t bore you like continuous cardio bores most of us. You may be in pain, cursing the treadmill and want to give up, but stick with it, the results are amazing and worth it!


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Low Calorie Valentine’s Day


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Valentine’s Day is here! This day of love is also associated with food for many years. Unfortunately Valentine’s Day treats are usually very high in calories since it includes chocolate, candy, ice cream, champagne and fancy dinners. The average consumer spends $122 in candy, chocolate and other gifts during Valentine’s Day! That is a lot of cash for unhealthy and high calorie food.

Here are my healthy food tips and ideas to enjoy a fun, low-calorie and cheap Valentine’s Day with your sweetheart that is not going to break the bank.

Chocolate covered strawberries

Melt chocolate and dip strawberries and other fruit. Keep in the fridge to set

Heart shaped fruit

Use cookie cutter to shape fruit into hearts

Fruit flavoured yogurt dip

Blend some fruit and add to plain greek yogurt, sweeten with stevia for a healthy dip option for your heart-shaped fruit

“Eatmore” Date Treats

Here is my video for date treats and yogurt dip http://1039thejuice.com/events/christy_s_fitness_blog/simpleblog/13/02/2012/Healthy-Valentine-s-w-Angelique

Romantic candle lit dinner at home

Use your imagination and come up with healthy alternatives, and dress up for the occasion

Healthy chocolate pancakes

Blend ½ cup oats, ½ cup egg whites, 1 tbsp apple sauce, stevia, cinnamon and 1 tbsp cocoa and some dark chocolate chips for a chocolatey pancake treat! Make small or a few large pancakes.

Go for a romantic walk together with some homemade cocoa

Very easy to make, use low-fat milk or milk of choice, heat up with cocoa, stevia and some vanilla

These are all cheap, healthy and fun ways to enjoy the day dedicated to love. Hope these tips help and you all have an amazing day with your loved ones!


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