Archive for the ‘Excercise’ category

Are you serious about losing weight?

August 26th, 2012

Here is my advice for the fatties looking lose serious weight from somebody who’s been there and done that.

About me I’ve been fat my whole life. I was never an athlete. I’m mid 30′s with a wife and three kids. I have a desk job and spend most of my recreational time sitting on my ass. About 6-7 years ago I decided to get my shit together and over about a year I lost around 150 pounds. This was done with absolutely zero exercise. I mostly kept it off for 6 years (went up about 20 from my lowest). About 6 month ago I started getting more aggressive with my diet and dropped 20 pounds. I recently joined a gym and I’m currently working to lose the last 30 or so pounds of fat to reach my ideal body comp. (sub 20% body fat)

Start with Low Carb. Let’s be honest, 95% of the carbs you’re eating are complete shit. They are not whole grain pasta, they are potato chips, french fries, hamburger buns, refined white sugar and high fructose corn syrup. Going low carb for a couple months is a great way to help you identify all the crap you’ve been eating and eliminate it from your diet. It also helps you avoid the so-called “diet” food that is low-fat but loaded with sugar.

Find low calories items you actually like to eat Tons of fruits and veggies are quite low calorie. Raw nuts are great but watch out for roasted nuts, they are often loaded with extra oil that shoots the calorie count through the roof (1 cup of macadamia nuts is 1,000 calories). Splurge smart. A McDonalds ice cream cone is completely empty calories but it’s only 150 of them. That means you can splurge on that occasionally without the guilt of some 1,500 calorie milk shake. A frozen skinless chicken breast can be absolutely delicious and super easy to prepare and they are extremely low calorie for how filling they are. Don’t think of your diet as a limitation, think of it as an excuse to try new (lower calorie) things.

Find a way to make your diet work for you No one way of eating works for everyone. Maybe eating six small meals a day works for you, maybe it doesn’t. Figure out a plan for yourself. If you want to skip lunch so you can have that double bacon cheeseburger for dinner every now and again then go for it!

Keep track of what you eat It’s very easy to let calories slip through the cracks here or there. Keep a mental journal (or a physical journal if you like) of everything you eat and think about it before you put anything in your mouth. At dinner time you should go through a process like this: I had 300 calories for breakfast, 500 calories for lunch, 100 calories for a snack so I can eat 600 calories for dinner and still have a 100 calorie snack later if I’m feeling munchy. If you ever find yourself not losing weight as quickly as you feel you ought to then start tracking every scrap of food you eat. There are tons of sites/apps available to do so for free. You will likely find that you are eating more calories than you think you are.

Don’t crash diet Crash diets lead to roller coaster weight gain/loss which is really bad for your body. You’re better off staying fat than losing and then gaining back 60 pounds every year. If you are 100 pounds overweight then you are likely eating in the ballpark of 3,000 calories a day (or more). Don’t suddenly crash yourself down to 500 calories a day. Find a maintainable number of calories that works for you. Most obese people that should be around 1500-2000 calories a day. It took you years to get fat, don’t expect to get skinny in a few weeks. If you really want to lose weight faster you’re better off adding exercise than cutting your calories too low (under 1,000/day).

You don’t have to Exercise to stop being obese. Every obese person out there reads these articles that tell you to exercise an hour a day 5 days a week and thinks the same thing. Yeah right! Exercise makes you healthier but it isn’t necessary for weight loss. If you want to exercise then great, by all means do it! It will certainly help you towards your goal. However, you need to be smart about it. If you’re 100+ pounds overweight the last thing you should do is start trying to jog 3 miles a day. You’re likely to hurt yourself. Start with brisk walking, find some hills or stairs to walk up and down. Do some body weight exercises such as push ups and squats. Ideally every obese person will start exercising, but it’s not necessary for weight loss. The reason I want to stress this is that many people use exercise as an excuse to be fat. “I don’t have time to exercise”, “I have a hurt (insert body part) that makes it too hard to exercise”. I’m telling you now that you aren’t allowed to use a lack of exercise as an excuse for being fat. Everyone has the time to eat less food. Nobody has a medical condition that forces them to eat junk food unless you have purple pee

Don’t use exercise as an excuse to eat. It is extremely common for people to use the gym as an excuse to eat food they shouldn’t be eating. Exercise does not excuse you from your eating plan! You don’t get to eat that donut in the break room because “hey I went to the gym last night, I earned it!” That’s bull shit. When you are at your ideal body composition THEN you can talk about that donut you earned. If you’ve got rolls of fat you can grab with your hands then you haven’t earned anything.

Dieting — Where to start.

August 16th, 2012

I wrote this as a response to another post to the ever common ‘where to start on my mission to lose weight.’ I figure since it took me a bit of time to put together and a lot of people have the same question it was worth posting stand-alone. It’s long but if you’re not sure where to start this should point you in the right direction.

First and foremost I don’t have any ‘schooled’ training in this subject. I’m 25 and I’m a lifelong fitness enthusiast but I’m not a physio or personal trainer. I’m 8 months (2 terms) away from a Biochemistry Nutrition Degree, but that’s not Dietetics. I deal moreso with the chemical properties and their biochemical interactions within the body. With that said, everything I say here is accurate to the best of my knowledge.

Lifestyle change

You need to recognize that what you want to achieve is not going to come in the short term, this isn’t something you’ll do for a while and stop. From now on you need to just decide to be healthy and to be active. You will at first not enjoy this, it’ll be a complete change from what your body is used to both mentally and physically. Right now you mention you’re a gamer, I can completely relate. I’ve layed off the WoW as of late but my PS3 has me for at least some time every day. I would assume you have some sort of agreement with yourself such as, get all your chores and work done for the day, and then I’ve got time to game. From this point forward exercise and being active is one of those chores. It’s gotta be a part of your day like eating and sleeping. Every day you make time to be active and healthy. Period.


With your weight, age and sex a metabolic calculator I found on google will help you calculate your base metabolic rate, or the number of calories you need to consumer each day to remain the same weight. A pound of bodyfat equals out to roughly 3500 calories, so you want to reduce your calorie intake by that amount over a week. Cut 500 calories every day for 7 days and you will lose a pound a week. You don’t want to go any more than that because your body will freak out.

Now cutting calories is not easy and its up to you to know the calorie counts in everything you eat. It’ll be a pain at first but most things have labels and those that don’t have Google. You’re going to want to make the most of what you eat as not all calories are created equal. Whole foods are key, think fruit, meat, vegetables and that’s it. It’s pretty simple but if you avoid manufactured food products, and limit your carbs you are going to eat a healthy diet and lose weight. This includes avoiding things like soda’s and frutopia and nes-tea or whatever other drink you crazy kids are into. Drink Milk, Water, and Juice that’s not from concentrate. The calorie to size ratio of these things (whole foods, etc.) is in your favor, so if you fill up on them you’ll be full longer.

Now, cutting your calories plus the being active part I’ll talk about in a second is going to make you feel run down at first. You’ll be tired and you’ll want to quit or munch out or whatever, you now know this up front and need to be prepared for it. When it happens in your head you need to say ‘this is normal, I can keep going, I can get there’ and you will. Budget yourself for a coffee or one caffeine drink per day . Don’t overdo it or your body will get used to the caffeine and you won’t get so much of a boost. Don’t drink coffee with breakfast, drink it before you work out or when you think you’ll need it most. Just avoid too close to bedtime.

And have a cheat day, but don’t go mad. A cheat is like a bag of chips and a can of soda and that’s it. Not ice cream for breakfast, pizza for lunch and cheesecake for supper. Your diet will be a big part of you achieving your goal, but it will give you what you give it. Eat too much or don’t eat whole foods it’ll be very hard to get where you want.


People have suggested that working out while being overweight is difficult. I agree that this is the case but I would take it one step further and say the initial transition going from an inactive lifestyle to an active one is difficult. Your body isn’t used to doing this much work and at the outset it’ll hate you for it. In the long run your body will reward you in ways you didn’t know were possible, but in the short term you need to just grin and bear it.

Most people have access to the outdoors and a bike. From now on, first thing in the morning every day you need to either walk for 30 minutes or bike for 30 minutes or swim (not float, but be in constant motion swimming) for 10 minutes if you have access to water. It’s a great way to start the day, it’ll give you energy throughout the day and it’s going to help get your level of activity up. As things progress you can move on to jogging, biking at a fast continuous pace and swimming for longer periods of time, but starting off take it easy and focus on consistency and doing it every day.

Starting off with the strength training you should also take it easy. Build up a foundation before progressing to anything too strenuous. You should start off with a lot of body weight exercises and the easiest (most time efficient) way to do this will be to do a circuit.

An example circuit might be:

Circuit A:

15 jumping jacks

15 Push ups (if you can’t do them from the feet, doing them from the knee)

15 Bodyweight Squats

Also using some very basic weight lifting equipment you can also use the following circuits:

Circuit B:

15 Reps Bench Press (just with the bar at first)

15 Reps Bent Over Row (either with the free weights or the long bar)

20 Sit Ups

Circuit C:

15 Reps Dead Lift

20 Second Plank

10 Burpies

You want to do strength training exercises every second day, so your workout would look something like:

Day 1:

Circuit A x 2

Circuit B x 2

Day 2: Break

Day 3:

Circuit A x 2

Circuit C x 2

Day 4: Break

Day 5:

Circuit B x 2

Circuit C x 2

And repeat

You want to do the exercises within the circuit back to back with as little of a break as possible. Take a break at the end of a complete circuit. If you find these workouts too easy or too short add another round (i.e. do each circuit 3 or 4 times instead of 2). Something I do when I do bodyweight circuits is to do them outside. I goto a big park close to my house, do one circuit on one side of the park then jog to the other side and do the second circuit. Jog back to where I started and take a break and then repeat. There are all kinds of things you can do to make things more challenging, all it takes is a little imagination.

Check out the video’s linked to the exercises and do everything you can to emulate the proper form. Using bad technique, regardless of if it feels easier or not will only lead to an injury. And like anything else you’ll only get out of it what you put in. You will need to do your own research to find new routines when this one gets stale and you’ll need to do your own research (try and get your info from reputable sources) to see what weight you should use and so on.

There are plenty of options out there. As much as she is an ex-pornstar, actually has some pretty great bodyweight exercise routines. Also, search bodyweight exercise routine on youtube for 10,000 other options.

Something to consider when working out is pre/during and post workout nutrition. First, it’s very important to stay hydrated. Bring a bottle of water (be environmentally friendly and get a reusable bottle) to every workout and with you on every walk/bike/swim and endeavour to finish it. You should be drinking a least 500ml – 1 litre of water per workout.

Also, immediately after the workout (in the first 15 minutes) try and have a piece of fruit to get some natural sugars into your system and within an hour after the strength training portion of your exercise you should try and eat a meal.

And lastly you should try and work some yoga into your day. The easiest way to do that is to buy a beginners yoga set at Walmart or a comparable store, something with an instructional DVD and a mat so you can do it at home. I’d recommend doing it in the morning after your walk/bike/swim before your shower. There are so many benefits to doing yoga it’s ridiculous, but mostly the additional stretching will help ease your body into a more active lifestyle much more easily (and less painfully).


If you follow this whole plan to the letter you’ll quickly be on your way to getting where you want to go, but I doubt you will. You’re human, and you’re going to sneak a snack every now and then, you’ll be hungover and skip a morning workout, you’ll slip up and it’s human. You need to recognize that while it’s not the end of the world, you do need to avoid it as much as possible. You will get out of this exactly what you put in, the more you keep to the plan the faster you’ll lose weight.

You really can do it, and it really isn’t that hard. Just take the onus on yourself to educate yourself and stay consistent. If you work at it, you’ll get there. You won’t see any noticeable change until about 2 months in, but if you keep it up for a year I bet you’ll see a drastic difference.

P90x Review

July 8th, 2011

P90x Review

Power 90 Extreme, or more popularly known as P90X, is a 90 days rigorous fitness program. The plan works in conjunction with a dietary and nutrition plan and it intended to significantly improve the fitness level in 90 Days. The program was intended to be taken at the home. It was developed by Tony Horton.

P90X system was launched in the year of 2003 and is being provided by Beachbody.

The use of rigirous fitness program is not a new phenomenon. If you are an athelete or you participate in any state level programme, your couch is likely to put you through rigirous traing. What P90X system does it is that – it puts you on a systematic training that helps you in your physical fitness.

The nutrition is a part of the overall plan of the P90X. The ultimate goal is to let user know how proein and carbohydrate affect their bodies. This basically creates the awareness about the protien and the carbohydrate. The plan itself is broken into two parts. During the first part there is emphasis on more protien and less carbohydrate. The plan increases the intake of the carbohydrate in the second stage. The third stage becomes essentially a diet that is more intended for the atheletes diet. In this phase the deit becomes more carbohydrate based.

The P90X program is sold as a set of 12 DVD instruction suite.

You should notice that P90X plan to take the best of the east and west by combining yoga and strethching with strength traing, cadio and polymetrics. But this is not all of it. The P90X has a nutrition guide alongwith a fitness plan. The supplied DVD contains Horton as instructor. The DVD also have several fitness models who show how to do a particular execise.

The total programme cost is $119.85. When you purchase it, initially you are charged $39.95. You are provided a DVD. If you like to continue the programme, you are supplied with more DVD and additional charge is made.

The P90X is not for the beginners. It is for you if you want to really buid a body like professional. There are several positive reviews floating around the website. Readers are advised to be cautious about these, as some of these are written by the beachbody promoters themselves. The program will work, but it will also depend upon your drive. The DVDs and the instruction will definitely help. But it is you who are going to make it successful. And your drive is less, it is not clear how P90X DVD is going to help.

The set of the 12 DVDs are as follows

1. Chest & Back – Exercises related to the Chest and the Back.
2. Plyometrics – For Fast powerful movements
3. Shoulders & Arms – Helps building the muscle on Shoulder and Arms
4. Yoga X – This follows the tradional methods to supplement the Muscle building
5. Legs & Back – Helps in the musle building in legs
6. Kenpo X – Based upon Karate
7. X Stretch
8. Core Synergistics
9. Chest, Shoulders, & Triceps
10. Back & Biceps
11. Cardio X
12. Ab Ripper X

Insanity Workout Calendar

July 1st, 2011

The Insanity Workout Calendar is backed by a full 30 day money back Guarantee that if you’re not seeing exceptional results in 30 days or less you can send it back for your full refund. There pretty much is no excuse not to try the Insanity Workout Calendar so if you come up with an excuse or reason then you’re only cheating yourself.

Insanity Workout Calendar completes the hardest workout program ever put on DVD. Your personal trainer Shaun T will push you past your limits with 10 workout discs packed with plyometric drills on top of nonstop intervals of strength, power, resistance, and core training moves. No equipment or weights needed. Just the will to get the hardest body you’ve ever had.
Ten Insanity Workout Calendar

Insanity Workout Calendar Dig Deeper & Fit Test: To start, Shaun will put your body to the test and see what you’re made of. (30 minutes)
• Plyometric Cardio Circuit: Burn fat with intervals of intense lower-body plyometrics and sweat-inducing cardio. (40 minutes)
• Cardio Power & Resistance: Build lean muscle and upper-body definition with strength-training and power moves. (40 minutes)
Insanity Workout Calendar Cardio Recovery & Max Recovery: Shaun goes easier on you once a week so you’ll be ready for the next round. (80 minutes)
• Pure Cardio & Abs: Nonstop, extreme cardio workout. (40 minutes)
• Cardio Abs: Do explosive intervals of cardio and core moves for rock-hard abs. (20 minutes)
Insanity Workout Calendar Core Cardio & Balance: This workout lets you take a break after month 1 and gear up for month 2. (40 minutes)
• Max Interval Circuit: With MAX Interval Training, this circuit is more intense than anything you’ve ever done before. (60 minutes)
Insanity Workout Calendar Max Interval Plyo: Push your legs ‘til they beg for mercy with power and plyometrics, all at your MAX. (55 minutes)
• Max Cardio Conditioning & Abs: Get pushed to your limit with this extreme cardio workout. (50 minutes)

Four Helpful Tools

• Elite Nutrition Plan: A meal plan specifically designed to fuel your body for these intense workouts.
• Fitness Guide: It’s short and to the point, with just the information you need.
Insanity Workout Calendar: Allows you to track your progress through month 1 and month 2, set workout goals, and stay motivated the whole time. Plus, the Fit Test Tracker tracks your results as you transform your body with round-the-clock access to fitness experts and peer support.

The Insanity Workout Calendar is not just your run of the mill workout exercise program. The Insanity Workout Calendar is a Guarantee. Guarantee that within 60 days your body will go through dramatic transformation. First of all let me explain to you a little more about this program.

Insanity Workout Calendar is not like every other Program and It’s because of its intensity that classifies it above the rest. The Insanity Workout introduced itself from the very beginning as being a hardcore workout but with that also comes dramatic and amazing results. This is a 60 day workout that requires you to work out every day and Push Mentally and physically through it. This Program mixes muscle confusion methods with plyometrics,cardio,and max interval training to deliver the Best possible results and Super Quick.

FAQ About Losing Weight Permanently

May 27th, 2010

How can I lose weight quickly and permanently? Well, I can tell you that it will not be an easy task. Losing weight is never easy. We must commit ourselves to it. Give your dedication and learn everything you can. Losing weight is an extremely big. That’s because they know it’s a multi-billion dollar industry. However I can give you some information that you can use to start losing weight and start being more healthy. Here are some of the basic questions you might ask about weight loss. All are immediately ahead and to the point. Read, learn, and then do it!

I never feel like I can lose the weight I lose.

It isn’t very rare. Many people believe that their weight is taken on them and won’t let go. This is negative thinking and negative thinking will be your downfall. If you want to lose weight you must first change your way of thinking about weight loss. Start getting positive about it and you will start to see positive results.

I felt that I could lose almost 20 pounds if I stop drinking coffee and soda.

Can you really lose a fair amount of weight, if you drop the coffee and soda. However, I ‘I am not sure of losing over 20 pounds. It would depend on the amount of such drinks and drink much weight. Soda and coffee still play a factor in losing weight. If you give to both, you will definitely lose weight a lot more and you would lose faster.

I really drink 8 glasses of water?

Yes, yes you do. In fact, you should drink more than 8 glasses a day. Water is a liquid vital to the human body. It not only helps us digest food, but it helps to purify our body. Throughout the day we are exposed to chemicals and toxins that are in the air and on your body. Water helps to clean everything. The water you drink the more weight you lose more and more healthy it will be!

I hate exercising can get away with losing weight to do it?

Absolutely not, you must exercise. If you are serious about losing weight is exercise. You don ‘t go to a gym or build an expensive home gym. Just do some basic exercise and create a routine. Once you have a routine that works for you stick with it and continue to do so. I advise you to exercise 3-4 times a week. This will keep you in good health and I sweat the fat in no time.

Changing How You Eat

April 29th, 2010

Change how you eat to know how you can and can not fill up with the right top of nutrients affect how well your body performs and your overall health. Although the food is healthy, there are myths that hinder your performance important to you when you listen to them. Below you’ll find some myths on healthy eating.

1st Working out on an empty stomach. When you hear rumbling in your stomach, Rumbling trying to tell you something. Without listening to them, forcing you to run your body you without any fuel. Before you exercise or do any physical activity, always eat a light snack like an apple.

2nd Building on energy bars and drinks. Although they are fine every now and again, they don ‘t deliver the antioxidants you need to prevent cancer. Fruit and vegetables are your best bets because they are loaded in vitamins, minerals, fluids, and fiber.

3rd Skipping breakfast. Skipping breakfast is never a good idea, as breakfast starts the day. Your body needs fuel as soon as possible and without it, you’ll have during the day hungry.

4th Low carb diets. Your body needs carbohydrates for your muscles and the storing of energy.

5th Eat what you want. Eating healthy and exercising doesn ‘t give you an all access pass to eat anything you want. Everyone needs the same nutrients whether they exercise or not, and fruit and vegetables.

6th Not enough calories Although losing relates the calories with a weight and lose it too fast never sure. What you should do is target for 1-2 pounds a week. Always check whether you get enough calories to hold your body operating smoothly. If you start to fall you charge too quickly, eat a bit more food.

7th Skip soda and alcohol. Water, milk and juice is the best drink for active people. You should drink often, and you require on thirst to be an indicator. Until you get thirsty, your body can already run a bit too low.

To change how you eat, always a big step toward healthy eating and it is affects how your body performs. They eat healthier, you will improve you ‘ll feel. No matter how old you can be, the healthy eating anything, you should aim for. Once you give him a chance, you ‘ll see in no time at all, just how much it can change your life – for the better.

Beauty and Fitness

April 28th, 2010

Health is wealth. Because they are physically fit can make a person look lean both inside and out. There is so much a person can do such a morning walk or jog and play basketball or any other kinds of sport with friends but if a person have muscles and wants to look skinny, do the best thing to order is to log on and training in a gymnastics. Just like taking any medicine, you should consult your doctor first before undergoing any form of exercise. Physical exercise is beneficial because it one that helps maintain and improve health by a variety of diseases and premature death. It can also be a person feel happier and increases one’s self-esteem that prevents that, in depression or anxiety, falls. It has also shown to form one person with an active lifestyle live longer than a person who does not.

The best exercise plan should indicate the cardiovascular and weight-training exercises have. This helps fire calories and increases muscle to fat ratio, which increases metabolism and a either a profit or is losing weight. A person who has never prepared to do before it was phased. Doing it, too much can produce a train a muscle the first time or have an injury to make it worse. Stamina will never be built in a day and do it repeatedly to ensure good person. Focusing on certain portion in the body can help to make him improve. A good example goes to the gym and the activity of a common training in a specific area such as the ABS can enter a box set. But beauty is not only about having muscles which is what people can see. It is also enhance the beauty within. Here are some things you can do everyday to stay beautiful and healthy, · reading books and other reading material often holds the Sinnesscharfe, just like working out keeps the body in shape.

You edit, no matter what sort it is, print production. One can reduce this by the time that takes to do something out, like the lying is especially in a hot tub, shopping or watching a movie. Studies have shown, and a helper is that helps look of haggardly.

Contamination is that something can not control people given the size of the problem. When one goes out, it is best to some form of protection such as beauty products set to contain antioxidants that protect the skin from damage. There are also other beauty products available and choosing the right means of a dermatologist can help the person. · One other way is to stay healthy to give up some vices. Most people smoke and drink. Smoking has been shown to cause lung cancer and other complications of the disease for women also to absolve. Excessive drinking has also shown to do the same.For people who do not smoke to stay, is best, since studies have shown that Non smoking are also at risk of developing cancer because of the thingsfrom people who do.

Last · is always best to start the day with a positive view. Just as studies have shown that exercise makes a person feel happier and produces the same effect smiles. A smile can do a lot and it is contagious in a positive direction. It appears the days of not just one but others as well.

Interval training can cut exercise hours sharply

February 25th, 2010

People who complain they have no time to exercise may soon need another excuse. Some experts say intense exercise sessions could help people squeeze an entire week’s workout into less than an hour. Those regimens — also called interval training — were originally developed for Olympic athletes and thought to be too strenuous for normal people.

But in recent years, studies in older people and those with health problems suggest many more people might be able to handle it. If true, that could revolutionize how officials advise people to exercise — and save millions of people hours in the gym every week. It is also a smarter way to exercise, experts say.

High-intensity interval training is twice as effective as normal exercise,” said Jan Helgerud, an exercise expert at the Norwegian University of Science and Technology. “This is like finding a new pill that works twice as well … we should immediately throw out the old way of exercising.”

Studies on intense training have been published in sports medicine journals and have largely been based on young, healthy people. Experts say more studies are needed on how older and less fit populations handle this type of exercise before it can be recommended more widely.

Intense interval training means working very hard for a few minutes, with rest periods between sets. Experts have mostly tested people running or biking, but other sports like rowing or swimming should also work.

Helgerud recommends people try four sessions lasting four minutes each, with three minutes of recovery time in between. Unless you’re an elite athlete, it shouldn’t be an all-out effort.

“You should be a little out of breath, but you shouldn’t have the obvious feeling of exhaustion,” Helgerud said.

In Britain and the U.S., officials recommend that people get about 2 1/2 hours each week of moderate exercise. Those guidelines target a mostly sedentary population and are intended to help with weight control and heart health, not boosting fitness levels, increasing strength or endurance.

Some experts have cautioned that ordinary people shouldn’t substitute their regular exercise routine for intense training.

“There isn’t enough evidence to say people should do one or the other,” said Gary O’Donovan, a sports and exercise expert at the University of Exeter. “Any bout of exercise has the potential to improve your blood pressure or lower your cholesterol, and it doesn’t necessarily have to be intense.”

Still, O’Donovan said more intense exercise would probably produce better benefits.

Helgerud says the time people spend in the gym could be slashed dramatically if they did interval training instead. He said officials have been too afraid of recommending intense training for fear it would be too much for some people.

“I’m much more afraid of people not exercising at all,” he said. “Inactivity is what’s killing us.”

When compared to people on a normal exercise routine, like jogging, research has shown those doing interval training can double their endurance, improve their oxygen use and strength by more than 10 percent and their speed by at least 5 percent. Even studies in the elderly and in heart patients found they had better oxygen use and fitness after doing interval training.

Still, experts advise people to consult a doctor before starting any fitness program.

For Adamson Nicholls, a 36-year-old Londoner and martial arts enthusiast, interval training is a way to boost his endurance so he can outlast sparring opponents. “It’s a shortcut to explosive fitness,” he said, adding the training resulted in snappier and heavier punches.

Using interval training, Nicholls got into top shape last year in about six weeks with weekly 45-minute sessions. He estimates the same level would have taken about three months via regular training.

Experts say that’s because intense bursts of activity are precisely what the body needs to build stronger muscles. Traditional workouts lasting an hour or more simply don’t push the body enough.

“A lot of the (benefits) from exercise are due to a stress response,” said Stephen Bailey, a sports sciences expert at the University of Exeter. “If you disturb your muscles, there’s an imbalance created and your body will start signaling pathways that result in adjustments.”

Bailey said intense bursts of exercise help the body to convert one type of muscle fiber into another type that uses oxygen more efficiently and is capable of exercising a lot longer. Even though interval training only takes a few minutes, its effects last for hours.

“You’ve exercised at such a high intensity that you’re going to create a massive disturbance in your muscles,” Bailey said.

That creates a higher metabolism for several hours afterward, which the body will bring down by burning fat and carbohydrates.

“This is definitely the way forward to save time on your exercise,” Nicholls said. “The results are worth it.”

Losing Abdominal Fat Is Not Easy – Take Action Every Day

December 10th, 2009
Losing Abdominal Fat Is Not Easy – Take Action Every Day

Losing Abdominal Fat Is Not Easy – Take Action Every Day

As people age, their proportion of fat to body weight tends to increase. This is more evident in extra pounds concentrated around the midsection, which is normally called abdominal fat.

Abdominal fat should be of primary concern because it can bring about greater health risks, as fat tends to put pressure on the abdominal organs. The presence of abdominal fat has also been known to increase the risk of heart disease, diabetes, and breast cancer. As the health problems surrounding the presence of this type of fat are numerous, it is important to invest your time in different ways to losing abdominal fat. It is true that the abdomen is a part of the body where fat is the hardest to eliminate. Fortunately, there is still hope in losing abdominal fat, and this can be done through exercise and diet. It is good to start by maintaining a nutritious diet and getting your weight under control.

Following this, it will be helpful to start engaging in regular to moderate-intensity activities. Thirty minutes of cardiovascular exercise, such as jogging, walking, or swimming is an excellent solution. Feel free to do any other kind of physical activity that you might enjoy. Doing simple activities such as household chores or dancing is enough to control weight and increase your metabolism. Strength training, with the use of different types of weights, can also be performed as a means to losing abdominal fat. It helps in burning fat and promoting toned muscles.

Apart from exercise, tweaking your diet should also be looked into. Portion size should certainly be controlled. Lean protein and complex carbohydrates, such as fruits and vegetables, should be chosen over food packed with sugar, refined grains, and saturated fats.

Losing abdominal fat can be difficult, but remember that it can be done with proper exercise and diet. With this great combination, you will be on your way to better health.

Fat Burning – Know Your Heart Rate and Energy Levels

December 9th, 2009
Fat Burning – Know Your Heart Rate and Energy Levels

Fat Burning – Know Your Heart Rate and Energy Levels

There are a couple of things to bear in mind when you want to lose weight. There is no one thing that does it. It is a combination of exercise, mainly cardio exercise, and a healthy fat burning diet that will do it. These combined must become a complete lifestyle. Remember there is no quick fix, it took years for your body to become overweight. You should take some time and have some patience to burn fat off properly. Will power is not enough; you must have a disciplined daily routine if you want to burn fat, lose weight, and keep it off.

No this is not the introduction of the “Old McDonald Had a Farm”; it is an anagram for “Energy In, Energy Out”. Your body gets its fuel energy from the food that you eat. Your body burns a mix of carbohydrates, which it then converts into glucose, and fat for fuel. The amount that is burned off depends on your physical activity and the food you have recently eaten. When your physical activity uses more fuel than you consume, the body then burns the stored fat and even the protein; regardless if you are exercising or not. If you are not losing weight or burning fat with your normal routine, then you have to exercise to enhance your fat burning.

Cardio Exercise.
Research has shown that fat burning or weight loss is more effective with slow, low-intensity types of exercises over longer periods of time. Try brisk walking or cycling for at least 45 minutes a day. Generally you will expend or burn more energy slowly over a longer period than you will with high intensity exercises over a shorter period.

That is what it is all about. Burning fat or stored energy.

A tool that really helps for efficient fat burning is The Heart Rate Calculator. First of all you subtract your age from 220 to calculate your maximum heart rate. For example 220-40= 180. Here your maximum heart is 180 beats per minute. Your ideal training heart rate is 60% to 80% of your maximum heart rate. If you maintain this for 45 minutes a day at least 3 times a week, you will burn fat and lose weight. The fitter you get the harder you have to work to reach your training heart rate, so this always works.

Any aerobic and rhythmic activity that uses large muscle groups and that can be maintained for the required time is recommended for fat burning. Doing regular cardio exercises will also strengthen your heart.