Summer is Here! June 17, 2016 by Clint Copulos and Jeremy Wustman Cardio Machine Breakdown by Clint Copulos You’ve waited and worked hard all year for this moment. Summer is officially here! Show off your gains, and show them off with pride, but let’s not forget the primary reason we workout – overall health. As we look to maintain these gains and our health, HIIT cardio should be an important part of your exercise routine. HIIT is High-Intensity Interval Training. Choose an activity you can do at maximum effort for 30-60 seconds, and then follow it with 30-60 seconds of rest, keeping a 1:1 work/rest ratio. Cardiovascular problems, or problems that affect the heart and blood vessels, are some of the greatest overall health problems in the United States and worldwide. Overall, heart disease is the No. 1 killer of both men and women in the United States. While cardio can really help boost fat loss, here are some additional benefits Reduce blood pressure Reduce bad cholesterol Increase good cholesterol Promotes brain growth Prevents stress Promotes focus Interrupts anxiety Regulates depression Below is an article I came across that ranks the best and worst cardio machines. The rankings are based on studies out of the Journal of American Medical Association and findings by researchers out of Dublin City University. If you’re going to take the time to do cardio, let’s make sure you are getting the most out of it. http://www.bodybuilding.com/fun/10-best-and-worst-cardio-machines.html Quick Morning Workout On a time crunch? Do these four quick and easy exercises to get your heart pumping! 40 Jumping Jacks 30 Crunches 20 Squats 10 Push Ups Cheat Meals by Jeremy Wustman Everyone has dietary vices. Even the most disciplined eaters struggle to refrain from foods they crave. We implore everyone to be as disciplined as possible but understand that we are human and giving into our dietary cravings on occasion will keep us sane. Here are a few tips that will allow you to bend the rules while not setting you back too far: 1) Have a strategy: Plan when and what you’re going to eat. By planning your cheat meal, you know what you’ll be eating and can cut a few extra calories earlier in the day. This also allows you to pick a favorite food instead of wasting calories on something you didn’t thoroughly enjoy. 2) Go beast mode before feast mode: A useful trick to minimize fat gains from your cheat meal is to deplete your glycogen stores (the sugar in your system that your body burns up for energy) before you eat. Why does it work? The body won’t store carbohydrate as body fat until its glycogen reserves are full, so the emptier your tank, the more room you have for, say, spaghetti, before it ends up on your thighs. How do you do it? Hit the gym before your cheat meal (ideally before you eat anything that day). High-rep circuit style workouts are the best depletion workouts. Even 20 minutes can make a dent. Want an extra boost? Have a cup of black coffee before your sweat-sesh. Studies show caffeine can increase fat metabolism when taken as a pre-workout supplement. 3) Cheat right – Avoid the worst type of cheat meals: Pick a meal that still has nutritional value instead of something with empty calories. If you’re choosing between Ding-Dongs and a Slurpee on the one hand, and a fully loaded cheeseburger, fries and a beer on the other, choose the latter. Take advantage of protein, healthy fats and complex carbs, even if that’s higher in calories than foods that are processed, artificially flavored or full of ingredients you can’t pronounce. 4) Drink more water: Restaurant meals tend to be high in sodium, which throws off antidiuretic hormones-chemicals that control how much you urinate-and can leave you feeling dehydrated and bloated. Start replenishing your body while you indulge with a few large glasses of water. Ask the waiter for a few lemon wedges, too. Citrus fruits are rich in the antioxidant de-limonene, a powerful compound found in the peel that stimulates liver enzymes to help flush toxins from the body and gives sluggish bowels a kick, according to the World Health Organization. Drink a few glasses with your meal, before you hit the sack and when you wake up the next day. http://www.eatthis.com/10-cheat-meal-strategies-weight-loss Clint Copulos is a vice president and asset manager for KBS and a spokesperson for the KBS Health and Wellness Program. Clint is responsible for the asset management of numerous KBS investments in the Western U.S. Mr. Copulos oversees a portfolio size of approximately 1 million square feet of office space. Jeremy Wustman is an investment associate for KBS and a spokesperson for the KBS Health and Wellness Program. Jeremy is responsible for commercial properties in the Midwest.