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Spring fitness special
With eight weeks to bikini season, it's crunch time! ELLE rounds up the latest fitness trends and celebrity secrets for a hot bod.
By Alison Garwood-Jones and Dana Tye Rally
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Are you getting the most out of your workout? ELLE asks an expert for tips on how to get you on the path to buffdom.
• When is the best time to work out?
Dr. Martin Gibala, an exercise physiologist from McMaster University in Hamilton, Ont., says: "Fit in exercise whenever it suits your schedule. I see no particular scientific merit in jogging at midnight, and it makes no sense to do aerobics early in the morning if you're not a morning person. Over the long term, consistency is more important than timing."
• What's the best form of exercise for weight loss?
"Jogging, cycling and elliptical training are all very good," says Gibala.
• What's the best form of exercise to maintain a healthy heart?
"I recommend skipping or any exercise that involves large, multi-joint movements that raise your heart rate."
• How long should you work out aerobically before you start burning stored fat?
"Research shows that 20 minutes of interval- or high-intensity effective for weight loss," says Gibala. "Twenty minutes of walking is less so. The ideal workout length really depends on intensity."
• Does working out in the morning on an empty stomach burn more calories?
"No. You burn the same number of calories for a given workout, but morning exercise may slightly increase the calories burned from fat -- and less from carbohydrates," explains Gibala. Note that exercise after an overnight fast may increase your risk of dizziness or fainting -- due to low blood sugar -- so you may want to cut your workout short because you're hungry!"
• Should you drink water during your exercise routine or after? Which way burns fat better?
"Neither strategy burns fat better, but dehydration is a risk. You should measure your fluid loss by weighing yourself before and after exercise. Then keep your body hydrated during and after exercise by sipping water or a sports drink."
• What is the fastest way to lose five pounds?
"High-intensity exercise is still the best way," explains Gibala. "High-protein diets seem to work too, but this is mainly due to water loss, not fat loss. Instead of crash dieting, try reducing your food intake slowly, by 100 to 200 calories a day."
• Is body mass index (BMI) an accurate indication of whether you need to lose weight?
"No. BMI is a statistical measure of weight scaled to height and body weight. Muscles weigh more. That's why athletes with low body fat often have a high BMI, while people with reduced muscle mass have a lower BMI but high body fat."
How are you going to get fit this spring? Tell us and other ELLE Canada readers in our forums!
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