Spare Tire
Love Handles
Muffin Top
Pot Belly
All somewhat comical terms for belly fat. Most people don’t like having that extra flab around their midsections, but we tend to just put up with it. There is much conflicting advice out there, and besides, we’ve failed in the past so there’s no guarantee we’ll succeed anyway.
Take heart, there is a truly effective strategy to lose belly fat, but you may have to loosen up some old preconceptions. Please note that in this article I am specifically talking about fat loss as opposed to overall weight loss (fat, muscle & water).
How To Lose Belly Fat – The Guide
The strategy involves both diet and exercise – nothing new there. However, it entails 2 unique ways of going about it.
The Diet – Become a Fat-Burner
Low-carbohydrate nutrition is the most-effective way of shedding pounds of fat from the body.
Why?
Basically, the body burns energy in the following order:
Carbohydrate (from food and stored glycogen)
Fat (from food and bodyfat)
Protein (from food and muscle tissue)
If you eat what most government guidelines recommend you eat, you are a carb-burner. It then becomes obvious that in order to become a fat-burner, you should remove the current primary energy source i.e. carbohydrate.
When you do this, your body takes a few days to flip a ‘metabolic switch’ and become a fat-burning machine. At that point, the fat you eat gets consumed first, and then you start burning away bodyfat as your primary source of energy. Obviously, you don’t therefore consume copious amounts of fat, and you don’t need to go zero carb to benefit. Anything under 100 grams of carbs a day is considered ‘low-carb’, but ideally under 60 grams would produce great results.
On low-fat diets (which by nature are high-carb diets), when your ‘food calories’ are gone, the body will burn a mixture of both fat and muscle tissue (protein). As muscle is ‘metabolically active’ — it burns calories all day long just by being there — losing it is a disaster for the dieter. Their metabolism will continually slow down over time.
This is one of the main reasons why low-fat diets very often produce temporary results: you lose weight for a while, but then it stops working (as your metabolism has crashed) and you pile it back on – and then some!
The Exercise
Loads and loads of cardio, right? Wrong.
Overdoing cardiovascular exercise will also put your body in a state where it breaks down lean muscle tissue (catabolism). So the question is, how do we complement our fat-burning nutritional strategy with fat-burning exercise.
It’s called ‘Interval Training’, or more specifically ‘High Intensity Interval Training’. The idea is to perform some sort of cardio in ‘fits and starts’ i.e. a period of lower intensity followed by a period of higher intensity.
Why?
Research shows that this type of work burns more fat than steady-state cardio, typically by about 50%. In fact, one study showed a 9 fold increase in fat loss for HIIT compared to low-medium intensity cardio.
Also, with respect to belly fat in particular, research has shown (though the reason is not clear at this time) that HIIT can produce more fat loss in this area than other parts of the body. An Australian study found that the HIIT group lost 3 times more fat and significantly more belly fat than the steady-state cardio group who actually exercised for twice as long!
The even better news is that HIIT need only be performed for 10-20 minutes at a time.
Hopefully you can see that these unique approaches to diet and nutrition will work synergistically to produce truly effective fat-loss:
Get your body to burn fat for energy.
Then add exercise that will utilize the most fat possible.
There’s obviously more to talk about on this topic, but a single post doesn’t permit me to get into it all. I hope you enjoyed it and if nothing else, you feel inspired to find any weight-loss program that you feel you can work with to bring permanent results.
Friday, February 26, 2010
Monday, February 22, 2010
eating through the decades
Eating the right diet is not just about losing weight. It's about gaining health and lowering your risks of for heart disease, stroke and cancer -- risks that increase as you age.
Maintaining a healthy weight is a byproduct of following these dietary changes.
Here are a few guidelines to help you get started. The earlier you start, the better off you'll be. But it's never too late to make positive changes in your diet.
Your 20s: Never Too Early To Start
If you're in the third decade of your life, you can probably eat a bag of potato chips and burn off the calories just by channel surfing for an hour. But just because you can doesn't mean you should.
This is the decade to build good habits. If you need incentive, think of an old guy on the beach wearing a Speedo with his gut hanging out. He once had a speedy metabolism, too.
The changes you make don't have to be drastic. Don't deny yourself all pizza. Simply replace the double cheese, triple meat with a veggie slice every once in a while.
Make friends with fiber, fruit and fish. The good carbohydrates in fiber and fruit will keep your blood sugar steady and may protect you against stroke and many cancers later in life. And cardiologists say the omega-3 fatty acids in fish may protect you against heart disease.
Include calcium-rich foods -- such as dairy products, salmon and leafy green vegetables -- in your diet.
Women who plan to become pregnant should boost their intake of folic acid. Studies indicate that folic acid may help reduce the risk of some birth defects. Sources include fortified breads, cereals, rice, pasta and other grain foods. Folic acid is more easily absorbed by the body than folate and is the form of the B vitamin that studies have linked to decreased risk of birth defects.
Your 30s And 40s
As you enter the middle decades of life, your metabolic rate begins its plunge. You begin to lose lean muscle mass, and it become harder to lose weight. That's because muscle uses more energy in the body than fat; as you lose muscle, you burn fewer calories.
You may also start to develop fat around your abdomen. Studies have linked this to high blood sugar, elevated triglycerides and lower levels of HDL, so-called good cholesterol. All of those increase your chances of having a heart attack.
In a June 2006 study, the American Heart Association found that new cases of type 2 diabetes have doubled over the last three decades among middle-aged Americans. "Changes in obesity rates and lifestyle changes probably influence the increase in diabetes," said Dr. Caroline S. Fox, lead author of the study. "Obesity and weight gain are leading risk factors for diabetes. Type 2 diabetes and obesity are significant risk factors for cardiovascular disease and stroke," she said.
To help reduce your risk, eat small balanced meals throughout the day and snack on fruits and nuts to control hunger and maintain steady blood glucose levels.
These years also may be the time to say so long to sugar, salt and refined flours. While it may be difficult to eliminate them entirely, aim toward becoming a watchful consumer. Read labels and watch for sugar disguised as fructose or corn syrup.
The U.S. Department of Agriculture food pyramid suggests that added sugar should make up no more than 10 percent of your daily calorie consumption. If you eat 2,200 calories a day, you should limit added sugars to 12 teaspoons. That might sound like a lot, but that number is for total sugar, not just raw sugar you add to your coffee or cereal.
A regular 20-ounce soda contains about 15 teaspoons of sugar.
Sugar, salt and foods made with refined flour not only contribute to weight gain, they can also raise your cholesterol levels. As for salt, it can raise your blood pressure. The American Heart Association advises you to keep your daily sodium intake under 2,300 milligrams, which is equal to about 1 teaspoon of salt.
You may have heard alcohol may protect your heart. But don't take that as a license to binge. In fact, too much alcohol can raise your blood pressure. Moderate drinking is defined as having no more than one drink per day for women and no more than 2 drinks per day for men. That's single-day consumption, not an average over several days. In other words, if you don't drink during the week, don't assume you can have six drinks on Saturday night.
To keep fat at bay, eat a diet high in fruits, vegetables and whole grains. . Reduce the fat you eat to protect against heart disease, stroke and cancer by choosing chicken or fish over red meat.
At this time in life, both women and men should increase calcium intake to prevent osteoporosis. Women may also consider adding soy to their diet, which may help decrease menopausal symptoms.
The 50s And 60s
As you age, your risk for heart disease and cancer increases. Your metabolism and ability to burn fat also continue to decrease. So, a low-fat diet rich in vegetables, fruits and whole grains becomes even more important. Add lean protein to maintain a healthy immune system and prevent muscle loss.
Your risk for high blood pressure also goes up during your 50s. In women, as estrogen levels drop, the risk of heart disease increases. Since even mild hypertension increases the risk of heart disease, physicians recommend that you get regular exercise, limit alcohol intake to fewer than two drinks a day, don't smoke and keep your weight under control.
Make sure you're eating enough fiber to avoid constipation.
The Golden Years
Maintaining a healthy diet in your golden years helps counter the changes your body goes through as you grow older.
Continue to consume calcium to ward off osteoporosis, which can make you susceptible to broken bones. In addition to milk and dairy products, leafy vegetables and broccoli are also high in calcium.
Low water levels in the body can lead to fatigue, so drink enough water to keep you hydrated.
While limiting fat is still important, it can be an important source of energy. Choose low-fat dairy products and lean meats to help maintain your health without the calories of their full fat counterparts.
In addition, talk to your doctor about taking a multivitamin or mineral supplement to make sure you're getting all the necessary nutrients.
No matter what your age, healthy eating is conscious eating. Think about what the food you eat will do to your body before you put it in your mouth. Before making any drastic changes to your diet or consuming any vitamin or supplement, get the green light from your doctor.
Small steps taken over a lifetime lead to permanent changes
Maintaining a healthy weight is a byproduct of following these dietary changes.
Here are a few guidelines to help you get started. The earlier you start, the better off you'll be. But it's never too late to make positive changes in your diet.
Your 20s: Never Too Early To Start
If you're in the third decade of your life, you can probably eat a bag of potato chips and burn off the calories just by channel surfing for an hour. But just because you can doesn't mean you should.
This is the decade to build good habits. If you need incentive, think of an old guy on the beach wearing a Speedo with his gut hanging out. He once had a speedy metabolism, too.
The changes you make don't have to be drastic. Don't deny yourself all pizza. Simply replace the double cheese, triple meat with a veggie slice every once in a while.
Make friends with fiber, fruit and fish. The good carbohydrates in fiber and fruit will keep your blood sugar steady and may protect you against stroke and many cancers later in life. And cardiologists say the omega-3 fatty acids in fish may protect you against heart disease.
Include calcium-rich foods -- such as dairy products, salmon and leafy green vegetables -- in your diet.
Women who plan to become pregnant should boost their intake of folic acid. Studies indicate that folic acid may help reduce the risk of some birth defects. Sources include fortified breads, cereals, rice, pasta and other grain foods. Folic acid is more easily absorbed by the body than folate and is the form of the B vitamin that studies have linked to decreased risk of birth defects.
Your 30s And 40s
As you enter the middle decades of life, your metabolic rate begins its plunge. You begin to lose lean muscle mass, and it become harder to lose weight. That's because muscle uses more energy in the body than fat; as you lose muscle, you burn fewer calories.
You may also start to develop fat around your abdomen. Studies have linked this to high blood sugar, elevated triglycerides and lower levels of HDL, so-called good cholesterol. All of those increase your chances of having a heart attack.
In a June 2006 study, the American Heart Association found that new cases of type 2 diabetes have doubled over the last three decades among middle-aged Americans. "Changes in obesity rates and lifestyle changes probably influence the increase in diabetes," said Dr. Caroline S. Fox, lead author of the study. "Obesity and weight gain are leading risk factors for diabetes. Type 2 diabetes and obesity are significant risk factors for cardiovascular disease and stroke," she said.
To help reduce your risk, eat small balanced meals throughout the day and snack on fruits and nuts to control hunger and maintain steady blood glucose levels.
These years also may be the time to say so long to sugar, salt and refined flours. While it may be difficult to eliminate them entirely, aim toward becoming a watchful consumer. Read labels and watch for sugar disguised as fructose or corn syrup.
The U.S. Department of Agriculture food pyramid suggests that added sugar should make up no more than 10 percent of your daily calorie consumption. If you eat 2,200 calories a day, you should limit added sugars to 12 teaspoons. That might sound like a lot, but that number is for total sugar, not just raw sugar you add to your coffee or cereal.
A regular 20-ounce soda contains about 15 teaspoons of sugar.
Sugar, salt and foods made with refined flour not only contribute to weight gain, they can also raise your cholesterol levels. As for salt, it can raise your blood pressure. The American Heart Association advises you to keep your daily sodium intake under 2,300 milligrams, which is equal to about 1 teaspoon of salt.
You may have heard alcohol may protect your heart. But don't take that as a license to binge. In fact, too much alcohol can raise your blood pressure. Moderate drinking is defined as having no more than one drink per day for women and no more than 2 drinks per day for men. That's single-day consumption, not an average over several days. In other words, if you don't drink during the week, don't assume you can have six drinks on Saturday night.
To keep fat at bay, eat a diet high in fruits, vegetables and whole grains. . Reduce the fat you eat to protect against heart disease, stroke and cancer by choosing chicken or fish over red meat.
At this time in life, both women and men should increase calcium intake to prevent osteoporosis. Women may also consider adding soy to their diet, which may help decrease menopausal symptoms.
The 50s And 60s
As you age, your risk for heart disease and cancer increases. Your metabolism and ability to burn fat also continue to decrease. So, a low-fat diet rich in vegetables, fruits and whole grains becomes even more important. Add lean protein to maintain a healthy immune system and prevent muscle loss.
Your risk for high blood pressure also goes up during your 50s. In women, as estrogen levels drop, the risk of heart disease increases. Since even mild hypertension increases the risk of heart disease, physicians recommend that you get regular exercise, limit alcohol intake to fewer than two drinks a day, don't smoke and keep your weight under control.
Make sure you're eating enough fiber to avoid constipation.
The Golden Years
Maintaining a healthy diet in your golden years helps counter the changes your body goes through as you grow older.
Continue to consume calcium to ward off osteoporosis, which can make you susceptible to broken bones. In addition to milk and dairy products, leafy vegetables and broccoli are also high in calcium.
Low water levels in the body can lead to fatigue, so drink enough water to keep you hydrated.
While limiting fat is still important, it can be an important source of energy. Choose low-fat dairy products and lean meats to help maintain your health without the calories of their full fat counterparts.
In addition, talk to your doctor about taking a multivitamin or mineral supplement to make sure you're getting all the necessary nutrients.
No matter what your age, healthy eating is conscious eating. Think about what the food you eat will do to your body before you put it in your mouth. Before making any drastic changes to your diet or consuming any vitamin or supplement, get the green light from your doctor.
Small steps taken over a lifetime lead to permanent changes
Friday, February 19, 2010
week of results
in an effort to not miss any days of workouts, here is a full weeks worth of workouts
Monday
arm circle 1x20 forward 1x20 backward
arm swing 1x20
side bends 1x20
Power pushup 2x5-8
Bench press 3x4-6
DB incline 3x8-10
Crossover 3x12-15
Bench press 2x50
DB power row 2x5-8
DB bentover row 3x4-6
Lat pull 3x8-10
Straight arm pulldown 3x12-15
DB bentover row 2x50
Tuesday
lunge 1x20
butt kickers 1x20
Lying scorpion 1x20
jump squat 2x5-8
Squat 3x4-6
leg ext 3x12-15
leg curl 3x12-15
Squat 2x50
calf jump 2x5-8
Cybex calf 2x4-6
Seated calf 2x15-20
cybex calf 2x50
Crunch 2x10-15
weighted crunch 2 8-10
leg raise 2xf
cable crunch 2x50
Wednesday
arm circle 1x20 forward and back ward
1x20 arm swing
sidebends 1x20
push press 2x5-8
overhead press 3x4-6
lateral raise 3x8-10
bentover lateral raise 3x12-15
overhead press 2x50
Power shrug 2x5-8
Shrug 2x4-6
DB shrug 2x8-10
Shrug 2x50
Thursday
arm circle 1x20 forward and backward
arm swing 1x20
side bend 1x20
power diamond pushup 2x5-8
close grip bench 2x4-6
overhead tri ext 2x8-10
pressdown 2x12-15
close grip bench 2x50
BB curl 2x5-8; 2x4-6
db incline curl 2x8-10
preacher curl 2x15-20
bb curl 2x50
med ball crunch and throw 2x10-15
weighted decline crunch 2x8-10
cable oblique crunch 2x12-15
crunch 2x50
Get Your Blood Pumping With Cardio Training
To get the best results you must have the stamina to work, run and play harder than you ever have before. The only way to develop that stamina is to GET MOVING! A good cardiovascular workout means using your large muscle groups, mostly your legs and heart, to the point where you are breathing harder and sweating. Maximum heart rates for optimal cardio training can be calculated mathematically or you can push yourself to the point where you can carry on a light conversation but you cannot sing.
There are many cardiovascular activities to choose from. Your best choices are running, jogging, hiking, stair climbing, bicycling, swimming, and rowing are all good cardiovascular exercises. Take an aerobics class. The important point is to do it consistently and at the proper intensity. You should be sure to have an aerobic work out 3-5 times a week for 20-60 minutes, not including warm-up, stretching or cool down time.
Monday
arm circle 1x20 forward 1x20 backward
arm swing 1x20
side bends 1x20
Power pushup 2x5-8
Bench press 3x4-6
DB incline 3x8-10
Crossover 3x12-15
Bench press 2x50
DB power row 2x5-8
DB bentover row 3x4-6
Lat pull 3x8-10
Straight arm pulldown 3x12-15
DB bentover row 2x50
Tuesday
lunge 1x20
butt kickers 1x20
Lying scorpion 1x20
jump squat 2x5-8
Squat 3x4-6
leg ext 3x12-15
leg curl 3x12-15
Squat 2x50
calf jump 2x5-8
Cybex calf 2x4-6
Seated calf 2x15-20
cybex calf 2x50
Crunch 2x10-15
weighted crunch 2 8-10
leg raise 2xf
cable crunch 2x50
Wednesday
arm circle 1x20 forward and back ward
1x20 arm swing
sidebends 1x20
push press 2x5-8
overhead press 3x4-6
lateral raise 3x8-10
bentover lateral raise 3x12-15
overhead press 2x50
Power shrug 2x5-8
Shrug 2x4-6
DB shrug 2x8-10
Shrug 2x50
Thursday
arm circle 1x20 forward and backward
arm swing 1x20
side bend 1x20
power diamond pushup 2x5-8
close grip bench 2x4-6
overhead tri ext 2x8-10
pressdown 2x12-15
close grip bench 2x50
BB curl 2x5-8; 2x4-6
db incline curl 2x8-10
preacher curl 2x15-20
bb curl 2x50
med ball crunch and throw 2x10-15
weighted decline crunch 2x8-10
cable oblique crunch 2x12-15
crunch 2x50
Get Your Blood Pumping With Cardio Training
To get the best results you must have the stamina to work, run and play harder than you ever have before. The only way to develop that stamina is to GET MOVING! A good cardiovascular workout means using your large muscle groups, mostly your legs and heart, to the point where you are breathing harder and sweating. Maximum heart rates for optimal cardio training can be calculated mathematically or you can push yourself to the point where you can carry on a light conversation but you cannot sing.
There are many cardiovascular activities to choose from. Your best choices are running, jogging, hiking, stair climbing, bicycling, swimming, and rowing are all good cardiovascular exercises. Take an aerobics class. The important point is to do it consistently and at the proper intensity. You should be sure to have an aerobic work out 3-5 times a week for 20-60 minutes, not including warm-up, stretching or cool down time.
Tuesday, February 16, 2010
wednesday
everything 3x6-8
Step up
Crossover step up
Step up to single leg deadlift
Single leg swiss ball leg curl
Back ext
Bench press
Squat
Deadlift
Hammer chest press
Nautilus chest press
Step up
Crossover step up
Step up to single leg deadlift
Single leg swiss ball leg curl
Back ext
Bench press
Squat
Deadlift
Hammer chest press
Nautilus chest press
Monday, February 15, 2010
Sunday, February 14, 2010
monday's workout
run 1 hour
DB Bench press 3x6
latpull 3x6
Db military 3x6
Db curl 3x6
Pressdown 3x6
Explozive step up 3x6
Box jump 3x6
Twisting box jump 3x6
DB Bench press 3x6
latpull 3x6
Db military 3x6
Db curl 3x6
Pressdown 3x6
Explozive step up 3x6
Box jump 3x6
Twisting box jump 3x6
Friday, February 12, 2010
Thursday, February 11, 2010
Fridays workout
Hammer Chest Press 5x15
Decline situp 5x15
Ab Roller/wheel 5x10
Decline situp with medball rotation 3x20
Pogo Jumps 3x30
Cybex Calf raise 3x20
Decline situp 5x15
Ab Roller/wheel 5x10
Decline situp with medball rotation 3x20
Pogo Jumps 3x30
Cybex Calf raise 3x20
EXERCISES FOR SUPER FAST FAT BURNING AND MUSCLE BUILDING !!!!
What if I told you that you could burn more fat by doing less cardio? Well, with High Intensity Interval Training (also known as HIIT) you can do just that, burn more fat while spending less time in the gym. In this article I will explain how to get the best results from this new and cutting-edge type of cardiovascular training.
You have probably been told, just like the rest of us, that in order to burn the greatest amount of fat you need to do cardio for 20 to 60 minutes at a moderate intensity. This will indeed melt the fat away, but HIIT is a more efficient and athlete-friendly way to train and burn fat at the same time.
How HIIT Works
With HIIT, you will be working harder than you normally work but for about a quarter to a half of the time that you would normally spend on the cardio machine of your choice. HIIT is so intense and effective that you only need 15 to 20 minutes, tops!
Here’s What You Do:
Pick the cardio machine of your choice (treadmill, elliptical, rower, bike, swimming) and perform a 5 minute warm-up.
Then take time to stretch properly and you are ready to begin.
Start at a moderate pace for 1 minute, then crank up the pace to 90 or 95% of your Maximum Heart Rate (MHR).
Continue at this effort for 15 to 20 seconds, then slow down to your starting pace for another minute followed by another all-out sprint for 15 to 20 seconds.
Or do like me and jump as high as you can, as fast as you can for 30 sec and rest for 30 sec
Do this for no more than 15 minutes.
After that finish your workout by cooling down for 5 minutes and thoroughly stretch afterwards.
If you perform this right I guarantee that you will be totally exhausted after 20 minutes of this.
Benefits Of HIIT
A study at Laval University in Quebec, Canada found that HIIT cardio helped trainees loose nine (yes, 9!) times more fat than those who trained the traditional way (moderate speed for 20-60 minutes). Combine HIIT with your weight program and you boost your metabolism through the roof!
The Reason HIIT Is So Successful Is This:
When you work at a high intensity, you burn more total calories per pound of body weight.
High Intensity workouts such as weight training and HIIT boost growth hormone levels.
Elevates the body’s metabolism throughout the entire day!
What does this mean for you? The more calories that you burn in a day, the more weight you are able to lose. Even if weight loss is not your goal, HIIT is for you. Athletes will see better gains from doing HIIT cardio as opposed to traditional cardio.
Unless you are training for a marathon, you do not keep a constant pace during your sport. All sports whether it be soccer or football, even baseball or basketball have a point where you need to change gears and hit a full sprint.
HIIT will not only help your cardiovascular system, but will train the anaerobic ATP/CP system as well. Not only will you increase your cardiovascular endurance, but improve your raw speed and explosiveness as well!
What Is ATP?
Otherwise known as Adenosine TriPhosphate, ATP is critical to the release of energy. ATP is an adenosine-derived nucleotide that supplies large amounts of energy to cells for various biochemical processes, including muscle contraction and sugar metabolism, through its hydrolysis to ADP.
Conclusion
I will let the study speak for itself. HIIT provides a more effective workout in much less time! Everyone can benefit from HIIT cardio, whether it be the person who is trying to lose weight or the professional football player training for the upcoming NFL season! Give HIIT a try and I am sure that you will not go back to the traditional way of performing cardio again!
You have probably been told, just like the rest of us, that in order to burn the greatest amount of fat you need to do cardio for 20 to 60 minutes at a moderate intensity. This will indeed melt the fat away, but HIIT is a more efficient and athlete-friendly way to train and burn fat at the same time.
How HIIT Works
With HIIT, you will be working harder than you normally work but for about a quarter to a half of the time that you would normally spend on the cardio machine of your choice. HIIT is so intense and effective that you only need 15 to 20 minutes, tops!
Here’s What You Do:
Pick the cardio machine of your choice (treadmill, elliptical, rower, bike, swimming) and perform a 5 minute warm-up.
Then take time to stretch properly and you are ready to begin.
Start at a moderate pace for 1 minute, then crank up the pace to 90 or 95% of your Maximum Heart Rate (MHR).
Continue at this effort for 15 to 20 seconds, then slow down to your starting pace for another minute followed by another all-out sprint for 15 to 20 seconds.
Or do like me and jump as high as you can, as fast as you can for 30 sec and rest for 30 sec
Do this for no more than 15 minutes.
After that finish your workout by cooling down for 5 minutes and thoroughly stretch afterwards.
If you perform this right I guarantee that you will be totally exhausted after 20 minutes of this.
Benefits Of HIIT
A study at Laval University in Quebec, Canada found that HIIT cardio helped trainees loose nine (yes, 9!) times more fat than those who trained the traditional way (moderate speed for 20-60 minutes). Combine HIIT with your weight program and you boost your metabolism through the roof!
The Reason HIIT Is So Successful Is This:
When you work at a high intensity, you burn more total calories per pound of body weight.
High Intensity workouts such as weight training and HIIT boost growth hormone levels.
Elevates the body’s metabolism throughout the entire day!
What does this mean for you? The more calories that you burn in a day, the more weight you are able to lose. Even if weight loss is not your goal, HIIT is for you. Athletes will see better gains from doing HIIT cardio as opposed to traditional cardio.
Unless you are training for a marathon, you do not keep a constant pace during your sport. All sports whether it be soccer or football, even baseball or basketball have a point where you need to change gears and hit a full sprint.
HIIT will not only help your cardiovascular system, but will train the anaerobic ATP/CP system as well. Not only will you increase your cardiovascular endurance, but improve your raw speed and explosiveness as well!
What Is ATP?
Otherwise known as Adenosine TriPhosphate, ATP is critical to the release of energy. ATP is an adenosine-derived nucleotide that supplies large amounts of energy to cells for various biochemical processes, including muscle contraction and sugar metabolism, through its hydrolysis to ADP.
Conclusion
I will let the study speak for itself. HIIT provides a more effective workout in much less time! Everyone can benefit from HIIT cardio, whether it be the person who is trying to lose weight or the professional football player training for the upcoming NFL season! Give HIIT a try and I am sure that you will not go back to the traditional way of performing cardio again!
Wednesday, February 10, 2010
how many calories do you need to loose weight?
href="http://walking.about.com/cs/calories/l/blcalcalc.htm"> Use this link to find out how many calories you need per day. For more accurate measurement contact any personal trainer to find your true metabolic rete
thursday workout
Overhead press 5x10-12
Shrug 3x20
Bentoverlateral raise 1x8
Lateral raise 1x8
Front raise 1x8
upright row to overhead press 5x10-12
Lying tricep ext 5x10-12
Overhead tri ext 5x10
Pressdown 100 reps
Shrug 3x20
Bentoverlateral raise 1x8
Lateral raise 1x8
Front raise 1x8
upright row to overhead press 5x10-12
Lying tricep ext 5x10-12
Overhead tri ext 5x10
Pressdown 100 reps
Tuesday, February 9, 2010
wednesday's workout
Bentover row 50 reps
DB row 1x30
Latpull 5x10-12
Seated row 5x10-12
Seated leg curl 3x20
Deadlift 5x10-12
leg curl 5x10-12
DB row 1x30
Latpull 5x10-12
Seated row 5x10-12
Seated leg curl 3x20
Deadlift 5x10-12
leg curl 5x10-12
tuesday's workout
cable crunch 4x25
side bencds 3x15
side plank crunch 3x10
pogo jump 3x30
seated calf raise 3x20
Bench press 3x10,8,6 superset with
Chinup 3x10,8,6
DB overhead press 3x12,10,8 superset with
Bentover row 3x12,10,8
side bencds 3x15
side plank crunch 3x10
pogo jump 3x30
seated calf raise 3x20
Bench press 3x10,8,6 superset with
Chinup 3x10,8,6
DB overhead press 3x12,10,8 superset with
Bentover row 3x12,10,8
Monday, February 8, 2010
monday's workout
We are going to work on volume training this week.
Training with more volume will result in more frequent and deeper micortrauma or muscle fiber tearing. Microtraumas stimulate growth once rest, recovery, sleep and nutrition repairs the muscle. If you add volume in a way that keeps your recovery on point, it can produce added muscle and strength gains as well.
Training intelligently means planning your workouts so you can train as hard and as long as you can without overtraining. Some people respond very well to simply adding a few reps to each set or an extra exercise at the end of a session. Others may need to go as far as doubling thier work. Just make sure not to over do it.
Even when you add volume, you still need to begin your workouts with compound lifts such as the bench squat and deadlift. Pay attention to how increasing your volume affects these lifts, and plan your training accordingly.
How do you recognize if the extra volume is affecting your training?
Track your progress in writing. Keeping tabs on your volume and adjusting it based on your goals and results is important when looking for cause and effect relationships in your program.
A great way to increase volume is to ramp it up one week at a time and monitor your progress. This high volume workout this week features a few new training tools: the "total rep" concept of performing as many sets as it takes to do a fixed number of reps with a specific weight, some high rep finishers exercises for arms, chest and quads, a handfull of uncommon moves and two movement based exercises that'll help stimulate significant gains in lower body muscle.
For your bench press, bentover rows and squat sets you'll work up to a certain weight, then use that weight for your work sets, This is your bench mark weight
Doing high volume work on your compound lifts can kill you, so don't do this workout for more than 3-4 weeks.
Monday's workout
Bench 50 reps
DB bench 5x10-12
Hammer decline press 5x10-12
dips 50 reps
Ez bar curl 5x10-12
Hammer curl 5x10-12
Reverse curl 5x10-12
Band curl 100reps
Training with more volume will result in more frequent and deeper micortrauma or muscle fiber tearing. Microtraumas stimulate growth once rest, recovery, sleep and nutrition repairs the muscle. If you add volume in a way that keeps your recovery on point, it can produce added muscle and strength gains as well.
Training intelligently means planning your workouts so you can train as hard and as long as you can without overtraining. Some people respond very well to simply adding a few reps to each set or an extra exercise at the end of a session. Others may need to go as far as doubling thier work. Just make sure not to over do it.
Even when you add volume, you still need to begin your workouts with compound lifts such as the bench squat and deadlift. Pay attention to how increasing your volume affects these lifts, and plan your training accordingly.
How do you recognize if the extra volume is affecting your training?
Track your progress in writing. Keeping tabs on your volume and adjusting it based on your goals and results is important when looking for cause and effect relationships in your program.
A great way to increase volume is to ramp it up one week at a time and monitor your progress. This high volume workout this week features a few new training tools: the "total rep" concept of performing as many sets as it takes to do a fixed number of reps with a specific weight, some high rep finishers exercises for arms, chest and quads, a handfull of uncommon moves and two movement based exercises that'll help stimulate significant gains in lower body muscle.
For your bench press, bentover rows and squat sets you'll work up to a certain weight, then use that weight for your work sets, This is your bench mark weight
Doing high volume work on your compound lifts can kill you, so don't do this workout for more than 3-4 weeks.
Monday's workout
Bench 50 reps
DB bench 5x10-12
Hammer decline press 5x10-12
dips 50 reps
Ez bar curl 5x10-12
Hammer curl 5x10-12
Reverse curl 5x10-12
Band curl 100reps
16 ways to burn stobborn fat
Eat less ... lose weight?!? Here's the other stuff you can do to get leaner.
1) Don't diet to extremes. Reducing calories by 15-20% a day will almost exclusively burn fat while larger cuts in calories will burn a combo of muscle tissue and fat. Muscle drives the metabolism - calorie burning. If you're currently eating 3000 calories, reduce to 2400-2550, but do so according to smart guidelines.
2) Graze all day. Professional athletes and models eat all day long yet keep their total calories under control. The grazing method, 5-6 small meals, elevates the metabolism. Each time you eat, the metabolism increases, and over a 6-10 week period, that increase can parlay into another 2-3 pounds of extra fat loss.
3) Increase Protein. Carbs, protein and fat - are equal in their efficiency to be stored as body fat, but protein exerts a greater metabolic boosting effect than carbs or dietary fat. When calories drop, protein saves muscle which helps keep the metabolism elevated. Aim for 1.2 grams per pound of bodyweight daily.
4) Play with Carbs. Carbs help retain metabolic boosting muscle yet they can stimulate fat storage. Following a modified low carb diet - staggering your carbohydrate intake is one of the most effective ways to jump start your metabolism and to burn stubborn fat fast.
5) Go Backward. One reason fat loss comes to a halt; the body downgrades its metabolism to meet its dwindling intake of calories. The solution: dramatically increase your calorie intake once every 2-3 weeks. The one day splurge "re-sets" the metabolism by restoring thyroid levels, the calorie burning hormone that declines with dieting.
6) Skip the Late Night Carbs. Carbs eaten before bedtime are more likely to be stored as body fat so focus on lean proteins and fiber based vegetables like broccoli, cauliflower and salad fixings. The lone exception: if you train late at night and your goal is to build muscle mass, you'll need the carbs to replenish glycogen and support growth.
7) Go Fish. When calories are controlled, the inclusion of omega-3 fatty acids found in salmon, trout and sardines may promote speedier fat loss. One study revealed dieters who ate fish on a daily basis lost more weight than those who ate fish just once a week (Am Journ Clin Nutr 70:817-825, 1999)
8) Go Spicy. Red peppers, the spicy ingredient in Mexican and Indian dishes contains Capsaicin which can increase the metabolic rate by effecting the Sympathetic Branch of the Nervous system. Spiking your chicken dishes with red might be a small benefit or you can gulp 5 to 10 encapsulated grams of Capsaicin from your local health food store. (Journal of Nutrition 116:1272-1278, 1986.)
9) Don't Be Cardio Crazy! Radically reducing calories slows the metabolism short circuiting fat loss. Same is true with radical caloric expenditure. You know: 2 cardio sessions a day. Excess cardio slows the metabolism, promotes a loss in muscle and even can lower testosterone levels. For real results, stick to 4-6 sessions a week, 30 - 45 minutes at a clip and maintain a high level of intensity.
10) Separate Cardio From Weight Training. What happens when you do cardio first and follow it up with weight training? You don't build as much muscle density. How about cardio after training? You risk overtraining and the negative hormonal milieu that can stifle the metabolic rate. The best scenario; hit the cardio in the morning - on an empty stomach - get in a few meals and return to the gym later in the day to build muscle density.
11) Serotonin Control. Serotonin is a brain chemical that helps controls hunger. Guess what? It can take a nose dive with dieting. ( R.J. Wurtman and J.J. Wurtman, "Brain serotonin, carbohydrate-craving, obesity, and depression." Advances in Experimental Medicine and Biology 398 (1996): 35-41.) One way to prevent a drop; smaller, more frequent meals.
12) Garlic Chicken! Mother Earth's flavor enhancer stimulates adrenaline and uncoupling proteins (UCP). Adrenaline triggers fat breakdown and UCP, located in metabolically active "brown fat", increase calorie burning. Garlic also controls cortisol levels which can supports muscle retention while dieting. For best results use fresh raw garlic in your salads or on your other meals, but if you can't handle raw garlic then use fresh bulbs in you cooking or give supplements a try. (Oi Y, et al., Allyl-containing sulfides in garlic increase uncoupling protein content in brown adipose tissue, and noradenaline and adrenaline secretion in rats. J Nutr 129:336-342,1999.) (Wang HX, Et al., Natural products with hypoglycemic, hypotensive, hypocholesterolemic, antiatherosclerotic and antithrombotic activities. Life Sci 65:2663-2677,1999.)
13) Sip Green Tea. Green tea contains caffeine and polyphenols called epilgallocatechin gallate which have been shown to increase calorie burning. These special calorie burning compounds help burn an extra 100 or-so calories a day, about equal to a brisk walk. In maximizing fat loss, every calorie counts. (Dullo, A.G., et al., Efficiency of a green tea extract rich in catechin polyphenols and caffeine in increasing 24-h energy expenditure and fat oxidation in humans. Am J Clin Nutr, 1999. 70(6):p.1040-5.)
14) Fat? Yes Fat! To rip up, you have to eat fewer carbs, but on occasion - say once a week - you can add a little healthy fat, 2-3 tablespoons of olive oil, some red meat, walnuts or cashews. The reason? Dietary fat can make the body more effective in using and burning fat - as long as calories and carbs remain under control. (Thomas CD et al. Nutrient Balance and Energy Expenditure During the Ad Libitum Feeding of High Fat and High Carbohydrate Diets in Humans. Am J Clin Nutr 1992;55:934)
15) Thyroid Support. Irony of Ironies. When you eat less and try to dump body fat, a lot of times the metabolism adapts and burns quite a bit fewer calories. One way to get around the slowdown is with phosphates. A combo of 537 mgs of calcium phosphate, 107 mgs of potassium phosphate and 25 mgs of sodium phosphate given to strict dieters yielded a 12-19% more elevated metabolism than dieters who did not use phosphates.
16) Write It Down. This one seems simple, but it's one of the most overlooked tips in shedding fat. Dieters who record what they eat, meal by meal, day by day, not only make better choices, but cheat less and eat fewer total calories. Writing it down "keeps you honest" and is a tool for reminding you that getting lean is a day by day process.
1) Don't diet to extremes. Reducing calories by 15-20% a day will almost exclusively burn fat while larger cuts in calories will burn a combo of muscle tissue and fat. Muscle drives the metabolism - calorie burning. If you're currently eating 3000 calories, reduce to 2400-2550, but do so according to smart guidelines.
2) Graze all day. Professional athletes and models eat all day long yet keep their total calories under control. The grazing method, 5-6 small meals, elevates the metabolism. Each time you eat, the metabolism increases, and over a 6-10 week period, that increase can parlay into another 2-3 pounds of extra fat loss.
3) Increase Protein. Carbs, protein and fat - are equal in their efficiency to be stored as body fat, but protein exerts a greater metabolic boosting effect than carbs or dietary fat. When calories drop, protein saves muscle which helps keep the metabolism elevated. Aim for 1.2 grams per pound of bodyweight daily.
4) Play with Carbs. Carbs help retain metabolic boosting muscle yet they can stimulate fat storage. Following a modified low carb diet - staggering your carbohydrate intake is one of the most effective ways to jump start your metabolism and to burn stubborn fat fast.
5) Go Backward. One reason fat loss comes to a halt; the body downgrades its metabolism to meet its dwindling intake of calories. The solution: dramatically increase your calorie intake once every 2-3 weeks. The one day splurge "re-sets" the metabolism by restoring thyroid levels, the calorie burning hormone that declines with dieting.
6) Skip the Late Night Carbs. Carbs eaten before bedtime are more likely to be stored as body fat so focus on lean proteins and fiber based vegetables like broccoli, cauliflower and salad fixings. The lone exception: if you train late at night and your goal is to build muscle mass, you'll need the carbs to replenish glycogen and support growth.
7) Go Fish. When calories are controlled, the inclusion of omega-3 fatty acids found in salmon, trout and sardines may promote speedier fat loss. One study revealed dieters who ate fish on a daily basis lost more weight than those who ate fish just once a week (Am Journ Clin Nutr 70:817-825, 1999)
8) Go Spicy. Red peppers, the spicy ingredient in Mexican and Indian dishes contains Capsaicin which can increase the metabolic rate by effecting the Sympathetic Branch of the Nervous system. Spiking your chicken dishes with red might be a small benefit or you can gulp 5 to 10 encapsulated grams of Capsaicin from your local health food store. (Journal of Nutrition 116:1272-1278, 1986.)
9) Don't Be Cardio Crazy! Radically reducing calories slows the metabolism short circuiting fat loss. Same is true with radical caloric expenditure. You know: 2 cardio sessions a day. Excess cardio slows the metabolism, promotes a loss in muscle and even can lower testosterone levels. For real results, stick to 4-6 sessions a week, 30 - 45 minutes at a clip and maintain a high level of intensity.
10) Separate Cardio From Weight Training. What happens when you do cardio first and follow it up with weight training? You don't build as much muscle density. How about cardio after training? You risk overtraining and the negative hormonal milieu that can stifle the metabolic rate. The best scenario; hit the cardio in the morning - on an empty stomach - get in a few meals and return to the gym later in the day to build muscle density.
11) Serotonin Control. Serotonin is a brain chemical that helps controls hunger. Guess what? It can take a nose dive with dieting. ( R.J. Wurtman and J.J. Wurtman, "Brain serotonin, carbohydrate-craving, obesity, and depression." Advances in Experimental Medicine and Biology 398 (1996): 35-41.) One way to prevent a drop; smaller, more frequent meals.
12) Garlic Chicken! Mother Earth's flavor enhancer stimulates adrenaline and uncoupling proteins (UCP). Adrenaline triggers fat breakdown and UCP, located in metabolically active "brown fat", increase calorie burning. Garlic also controls cortisol levels which can supports muscle retention while dieting. For best results use fresh raw garlic in your salads or on your other meals, but if you can't handle raw garlic then use fresh bulbs in you cooking or give supplements a try. (Oi Y, et al., Allyl-containing sulfides in garlic increase uncoupling protein content in brown adipose tissue, and noradenaline and adrenaline secretion in rats. J Nutr 129:336-342,1999.) (Wang HX, Et al., Natural products with hypoglycemic, hypotensive, hypocholesterolemic, antiatherosclerotic and antithrombotic activities. Life Sci 65:2663-2677,1999.)
13) Sip Green Tea. Green tea contains caffeine and polyphenols called epilgallocatechin gallate which have been shown to increase calorie burning. These special calorie burning compounds help burn an extra 100 or-so calories a day, about equal to a brisk walk. In maximizing fat loss, every calorie counts. (Dullo, A.G., et al., Efficiency of a green tea extract rich in catechin polyphenols and caffeine in increasing 24-h energy expenditure and fat oxidation in humans. Am J Clin Nutr, 1999. 70(6):p.1040-5.)
14) Fat? Yes Fat! To rip up, you have to eat fewer carbs, but on occasion - say once a week - you can add a little healthy fat, 2-3 tablespoons of olive oil, some red meat, walnuts or cashews. The reason? Dietary fat can make the body more effective in using and burning fat - as long as calories and carbs remain under control. (Thomas CD et al. Nutrient Balance and Energy Expenditure During the Ad Libitum Feeding of High Fat and High Carbohydrate Diets in Humans. Am J Clin Nutr 1992;55:934)
15) Thyroid Support. Irony of Ironies. When you eat less and try to dump body fat, a lot of times the metabolism adapts and burns quite a bit fewer calories. One way to get around the slowdown is with phosphates. A combo of 537 mgs of calcium phosphate, 107 mgs of potassium phosphate and 25 mgs of sodium phosphate given to strict dieters yielded a 12-19% more elevated metabolism than dieters who did not use phosphates.
16) Write It Down. This one seems simple, but it's one of the most overlooked tips in shedding fat. Dieters who record what they eat, meal by meal, day by day, not only make better choices, but cheat less and eat fewer total calories. Writing it down "keeps you honest" and is a tool for reminding you that getting lean is a day by day process.
Thursday, February 4, 2010
Friday's workout
Balance on one leg take your right hand and touch your left foot repeat 10 times do 3 sets
Jump Squat 3x3
Pushups 3x15
Pullups 3x9
Front squat 2x5
mini circuit A
Dips 3x10
Side lunge 3x10
seated row 3x10
mini circuit B
Jump squats 3x10
bicycle crunch 3x10
latpull 3x10
Cable Crunch 4x12,10,8,8
Jump Squat 3x3
Pushups 3x15
Pullups 3x9
Front squat 2x5
mini circuit A
Dips 3x10
Side lunge 3x10
seated row 3x10
mini circuit B
Jump squats 3x10
bicycle crunch 3x10
latpull 3x10
Cable Crunch 4x12,10,8,8
To Maintain A Healthy Level Of Insanity
1. At Lunch Time, Sit In Your Parked Car With Sunglasses on and point a Hair Dryer At Passing Cars. See If They Slow Down.
2. Page Yourself Over The Intercom. Don't Disguise Your Voice!
3. Every Time Someone Asks You To Do Something, ask If They Want Fries with that.
4. Put Decaf In The Coffee Maker For 3 Weeks . Once Everyone has Gotten Over Their Caffeine Addictions, Switch to Espresso. This would be funny
5. In the Memo Field Of All Your Checks, Write ' For Marijuana.
6. Skip down the hall Rather Than Walk and see how many looks you get.
7. Order a Diet Water whenever you go out to eat, with a serious face.
8. Specify That Your Drive-through Order Is 'To Go'
9. Sing Along At The Opera..
10. Five Days In Advance, Tell Your Friends You Can't Attend Their Party Because You have a headache.
11. When The Money Comes Out The ATM, Scream 'I Won! I Won!'
12. When Leaving the Zoo, Start Running towards the Parking lot, Yelling 'Run For Your Lives! They're Loose!'
13. Tell Your Children Over Dinner, 'Due To The Economy, We Are Going To Have To Let One Of You Go.'
And The Final Way To Keep A Healthy Level Of Insanity
14. PICK UP A BOX OF CONDOMS AT THE PHARMACY, GO TO THE COUNTER AND ASK WHERE THE FITTING ROOM IS.
2. Page Yourself Over The Intercom. Don't Disguise Your Voice!
3. Every Time Someone Asks You To Do Something, ask If They Want Fries with that.
4. Put Decaf In The Coffee Maker For 3 Weeks . Once Everyone has Gotten Over Their Caffeine Addictions, Switch to Espresso. This would be funny
5. In the Memo Field Of All Your Checks, Write ' For Marijuana.
6. Skip down the hall Rather Than Walk and see how many looks you get.
7. Order a Diet Water whenever you go out to eat, with a serious face.
8. Specify That Your Drive-through Order Is 'To Go'
9. Sing Along At The Opera..
10. Five Days In Advance, Tell Your Friends You Can't Attend Their Party Because You have a headache.
11. When The Money Comes Out The ATM, Scream 'I Won! I Won!'
12. When Leaving the Zoo, Start Running towards the Parking lot, Yelling 'Run For Your Lives! They're Loose!'
13. Tell Your Children Over Dinner, 'Due To The Economy, We Are Going To Have To Let One Of You Go.'
And The Final Way To Keep A Healthy Level Of Insanity
14. PICK UP A BOX OF CONDOMS AT THE PHARMACY, GO TO THE COUNTER AND ASK WHERE THE FITTING ROOM IS.
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