Cardio or Weights: Which Comes First?

"Should I do cardio before or after weight training?"

This question has been asked time and time again, but what people really want to know is: Does it really even matter in what order you choose to do either? This tends to be a controversial topic because everyone has their own opinion about what works for them. Honestly, what works for one person does not always help the next and that is why so many people are on the fence with this.

Though most experts are split on this subject, most will agree that the truth is, yes, it does matter.

Here's why!

Let's start off with  cardio after weight training sessions. Weight training uses glycogen as fuel and when you weight train before doing any cardio, you burn most of your glycogen storage which, in turn, burns more fat later on. Upon working out, your body will keep buring calories for up to 48 hours which is called excess post exercise oxygen consumption. During this period, you burn calories at a much higher rate if you were to lift weights prior to your cardio. Why? Simply because cardio tends to wear you out, preventing you from lifting as hard or much as you could by sucking your energy source and fatiguing your muscles. A University of  Tokyo study published in Medicine and Science in Sports and Exercise found that doing cardio after weight training burned more fat during the first 15 minutes of the cardio session than doing cardio before lifting.

Now, what about cardio before weight training sessions?  Some experts believe that cardio before any weights is beneficial in the fact that you will have more stamina to complete those high energy activities. Just as I mentioned above, it's difficult to do this reversed as it leaves you with little energy. Another benefit of cardio before weights is the maximization of calorie burn within the session since cardio typically burns more calories than weight training alone.

So in what order should we be doing these workouts? Since there is no credible, concrete research that 

proves this, it all depends on one thing: your fitness goals.

If your goal is strictly a lean body, endurance during the workout, and fat loss, then cardio first is key. We "hiiters" now all about this!

If your goal is to gain lean muscle mass and strengh, then cardio after weight training is where you need to go.

If your fitness goals include overall improvements, finish your workout with the type of exercise you enjoy most.

Please keep in mind that you do not have to do both strength training and cardio all in one day, though many people like killing two birds with one stone while at the gym. For the best results, experts always suggest doing cardio on seperate days from your lifting days or if you must do them on the same day, do them at least 3 hours or more apart.

Which do you prefer to do first?

Cotton Babies BumGenius Cloth Diaper Review

Hi ladies! 
Today I had the chance to review my personal favorite go to cloth diaper shop Cotton Babies. Cotton Babies are the leaders in BumGenius but they carry many different brands. They also offer a large variety of products from nursing care to baby needs.

I had the chance to test two BumGenius 4.0 One-Size cloth diapers in the Albert & Mirror colors, both in the snaps option. These diapers also come in a hook & loop closure option as well.

Features:

• Durable snap closures help keep diapers on older babies.
• Generous sizing accommodates larger babies.
• Easily replaceable elastic keeps your diapers fresh.
• 3x3 snap down design* adjusts the sizing to fit small, medium and large sizes (approximately 7-35+ pounds).
• Trim, snug and comfortable stretchy tabs* provide a custom fit.
• Waterproof insert stopper* prevents leaking at the tummy.
• Diapers are bundled with two inserts: a newborn insert for newborns and a one-size insert for your older baby.
• Wide slot opening makes it easy to stuff and remove insert.
• Slot cover* protects your baby from wetness.

All bumGenius One-Size Cloth Diapers include a small, lightweight insert for newborns and a larger one-size insert for your growing baby. When your baby outgrows the newborn insert, it works as an overnight booster or as extra absorbency for heavy wetters.

The great thing about getting the one-sized cloth diapers is that the diaper literally "grows" with your baby. Meaning, you end up saving a TON of money-not like you weren't already by choosing to go cloth:)

The outer covers are waterproof meaning hardly any leaks at all. I personally love the snaps! They are so durable and EASY. You can change them-in a snap!

Also, BumGenius carries the best warranty in the industry!

Overall, I was so impressed by BumGenius, that I ran out about started my initial cloth diapering stash with 24 of them while I was pregnant with Grey. They have fit him BEAUTIFULLY. They never leak. They come in the cutest prints. Also, they double as swim diapers for the summer-I cannot wait to try them out since we live on the beach. 

BumGenius is a high quality, top notch cloth diapering brand brought to you by Cotton Babies. I can see now why this diaper is rated so highly. If you are thinking about cloth diapering and would like to try this brand then I urge you to at least get the 6 pack because you will be amazed!

Have any questions revolving cloth diapering? They have a whole section of FAQs to answering all of your questions!

To learn more about Cotton Babies or to view their inventory, visit their:

Main Site

Facebook

Twitter

Pinterest

Disclosure: I was given BumGenius diapers to test, at no cost. All opinions are my own.

Breastfeeding Diet Sample

Sample Breastfeeding Diet MenuBreakfast
1 egg, boiled or poached
2 slices whole grain toast with 2 teaspoons butter
1 serving fruit or 1/2 cup fruit or vegetable juice
1 cup non fat milk

Morning Snack
1 cup cereal
1/2 cup non fat milk
1 serving fruit

Lunch
Sandwich: 3 ounces turkey, 1 bagel and 2 teaspoons mayonnaise
Large salad with assorted veggies and 2 tablespoons low fat dressing
1 cup nonfat milk
1 serving fruit

Afternoon Snack
Muffin with 1 tablespoon peanut butter
1 serving fruit

Dinner
3 ounces beef or poultry
Large salad with 2 tablespoons low fat dressing
Cooked broccoli - 1 cup
Sweet potato - 1

Before Bed (or Midnight) Snack
1 cup cooked oatmeal or 1 cup dry cereal
1/2 cup non fat milk

Parmesan Zucchini Chips

Ingredients

• 1/4 cup dry breadcrumbs
• 1/4 cup (1 ounce) grated fresh Parmesan cheese
• 1/4 teaspoon seasoned salt
• 1/4 teaspoon garlic powder
• 1/8 teaspoon freshly ground black pepper
• 2 tablespoons fat-free milk
• 2 1/2 cups (1/4-inch-thick) slices zucchini (about 2 small)
• Cooking spray

Directions

1. Preheat oven to 425°.
2. Combine first 5 ingredients in a medium bowl, stirring with a whisk.
3. Place milk in a shallow bowl.
4. Dip zucchini slices in milk, and dredge in breadcrumb mixture.
5. Place coated slices on an ovenproof wire rack coated with cooking spray; place rack on a baking sheet.
6. Bake at 425° for 30 minutes or until browned and crisp. Serve immediately.

You May Not Want to Eat Pizza Ever Again..

You might not want to eat pizza ever again after reading this post. At least, I don't, that's for sure!

Food Babe has recently posted an investigation into the mysteries of what ingredients make up America's favorite classic dish. No, not the hamburger, the other dish! Pizza!

Vani visited a few different pizza chains such as Mellow  Mushroom, California Pizza Kitchen, and Little Caesars to inquire about the actual ingredients used to make their pizza. What did she find out? Well, nothing. The reason being because they simply refused to tell her anything due to their "policies"! So, what would these companies have to hide from the people? The answer may frighten you. Perhaps, some of them did not even know the ingredients themselves.

So what's the hidden ingredient? None other than the imfamous MSG or monosodium glutamate. You mayhave  not even heard of this chemical before, but allow me to explain: MSG is the salt of the amino acid called Glutamic Acid.

You may ask why must companies feel the need to add this chemical into our foods? For very selfish reasons of course. It tricks your tongue into making you think a certain food is high in protein and thus nutritious. It tricks your brain into thinking you want more and more of the food, thus becoming addicted to it. It's no different than nicotine or caffeine in this controlling aspect. The purpose is to help us discern real food from inedible matter.  It changes your perception of not simply taste but the nutritious qualities of what you put into your mouth.

According to MSGtruth.org, "MSG stimulates the pancreas to produce insulin" to keep you feeling hungrier than ever and to keep coming back for more when your blood sugar drops. They explain that "so many diets these days are concerned about the Glycemic Index of foods and yet none of them address the fact that MSG and free glutamic acid stimulate the pancreas to release insulin when there doesn't even have to be carbohydrates in the food for that insulin to act on.  The food industry has found their own "anti-appetite suppressant"

Another reason why companies like adding MSG to their foods is because it is fairly cheap to do so. It enables the food processor to utilize less and less real food in their ingredients. Think of this as a mirage or an illusion for that matter.  In the end, you get ripped off while the big companies make all of the money. Sound fair? Didn't think so!

Are there any side effects of MSG? Absolutely! MSG has been linked to depression, Alzheimer's disease, obesity, headaches, and more. Yikes!! Okay, sorry to get off  of the subject of the actual pizza!

Here is an infographic with some other ingredients containing MSG:

Now, let's get back to it because there are more yucky ingredients in your average pizza than just MSG. GMO Soybean Oil is also found in pizza, which is usually within the crust and sauce. Cellulose is found within the cheese used on pizzas. Butylated Hydroxytoluene, better known as an ingredient in embalming fluid and jet fuel is found in pepperoni which is highly toxic to your organs. The list goes on, but quite frankly, my toes are curling at the moment!

For the safest bet when eating out at a pizza restaurant, Vani recommends that it is good to stick with a veggie pizza without the cheese since so much MSG is typically found in meats. Even at most places, the sauce and crust are still questionable, though. Ask the restaurant if they use soybean oil or soybean products and if they can leave it out. She also recommends skipping any shake-on ingredients such as the Parmesan Cheese(sigh).

Do not fret, there is hope in sight! You can still have your pizza AND eat it too. You hear that, Justin?

Have you ever thought about home-making your pizza instead? Check out Food Babe's homemade pizza recipe and give it a try! Making your own food at home is the best and sure way to know exactly what you are eating and finally have some peace of mind.

Photo Sources: Zagat & Healthy Holistic Living