Here are 70 fat loss tips to help you lose weight successfully:
1. Set Up Weight Loss Goals.
It's important to set up goals if you want to lose weight. Your weight loss goals should target what you want to achieve with your weight loss, and how you are going to do it. For example I want to lose 20 pounds in 2 months by reducing my intake cookies and sodas. Try to write down your goals on a paper or post-it notes or similar, and put them up at places where the temptations could be the highest, for example in your kitchen or at the refrigerator. It's also important that your goals should be realistic and possible to achieve as well.
2. Eat 5 - 6 Smaller Meals per Day Instead of Starving Yourself.
Research has shown that eating smaller meals more often, will help you increase your body's fat burning metabolism, which also helps you burn more fat. This is why you should try to eat 5 - 6 smaller meals per day, instead of 2 or 3 large meals per day. Try to have breakfast, lunch and dinner every day, together with healthy fruit or vegetable snacks between your meals. You could also divide your 3 large meals into 5 - 6 smaller meals which you eat more often.
3. Avoid Soda, Soft Drinks & Juice.
Soda, soft drinks and juice contain a lot of sugar, and are not healthy for you. This is why you should try to avoid these types of drinks if you want to lose weight. Instead you should try to replace these types of drinks with water, low fat milk, or fresh fruit instead of juice.
4. Drink Plenty of Water During the Day.
Water will help you rehydrate your body, as well as help you increase your body's metabolism. This is also why drinking plenty of water during the day, can help you create a proper digestion, as well as help you lose weight. By drinking more water, you will also be able to flush out a lot of toxins and excess water from your body. It's recommended to drink at least 6 - 8 glasses of water every day, as well as to have a glass of water or more to every meal you eat.
5. Have Healthy Fruit Snacks.
Your should try to avoid snacking on unhealthy snacks such as cookes, sweeties & ice cream if you want to lose weight successfully. Try to replace these types of unhealthy snacks with fruits & veggies, which won't add up as extra pounds on your body, and works great as snacks if you would get hungry between your meals.
6. Make Healthy Food Choices.
The food you eat is very important if you want to get rid of those unwanted pounds. Lean meats, chicken, turkey and different types of fish are all recommended food choices if you want to lose weight successfully. Try to add plenty of fruits & vegetables to your menu as well, and remember to avoid fried types of food, which contain a lot of unhealthy fats & calories. Spicy food can help you increase your metabolism, and this is also why you could try to have more spicy foods in order to lose those unwanted pounds.
7. Adapt Some Type of Exercising & Move Your Body.
Another way to burn off unwanted fat is to move your body more often. Walking, jogging, running, swimming, stair climbing, bike-riding and different types of games or sports are all types of exercises and movements you could do in order to burn off more fat. These types of exercises & movements doesn't require any expensive gym cards, and could be made on a daily basis as well.
8. Keep a Note of Everything that You Eat and Drink.
You do not need to estimate calories. Just write down what it was that you had and the approximate quantity. You will find that being more aware of what you are eating helps you to plan healthy meals and snacks.
9. Halve your Intake of all Pure or Added Fats.
This means using half as much butter or spread on your bread, toast, muffins and potatoes; half the usual amount of mayonnaise or sauce on your salad; and half the oil in the frypan every time.
10. Limit Treats Containing Sugar to Three Times per Weeky.
This includes chocolate, ice cream, desserts, cake, pastries, cookies, etc.
11. Have at Least Two Servings of Fruit Every Day.
This can be for dessert or snacks. Choose fruit that is in season.
12. Drink Water Instead of Sodas, Juices, Milky Drinks or Alcohol.
Avoid diet soda - the sweet taste only encourages you to crave sugar. Hot water with a slice of lemon can be very refreshing in the morning.
13. Include at Least Two Servings of Vegetables at Lunch and Dinner.
If you are getting hungry, have more.
14. Eat Slowly.
The body is slow to register when you are full and it is easy to eat too much if you are racing through your meals.
15. Choose Food that You can Chew.
The fiber will give you a fuller feeling and also help your digestion.
16. Plan Your Meals and Snacks Ahead of Time.
Plan your shopping too - make a list of what you need and stick to it. If you just grab something when you are feeling hungry, you will probably choose high calorie food.
17. Grated Carrot Makes a Great Snack.
You will find that a grated carrot is much more filling than a whole carrot. Strange but true.
18. Use Whole Grains Wherever Possible.
The fiber will give you a fuller feeling and also help your digestion.
19. Have Lean Meats.
Avoid fried types of food, and instead arm yourself with lean meats such as chicken breast, turkey, fish such as tuna, salmon & cod.
20. Use Smaller Plates for Your Meals.
By using smaller plates, you will not risk to overeat. If you use big plates, the risk is also higher that you will have too much food on every serving you have.
21. Stop Eating When You Are Full.
It's important to stop eating when you are full. Otherwise you will just risk to overeat.
So remember to eat regularly, and to stop eating when you are full.
22. Don't Eat Late in the Evening.
Remember to not eat after 8 PM in the evening.
Your body won't have time enough to burn fat if you eat too late, and this is why you should avoid eating late.
23. Always Eat Before You Go Shopping.
You should not go shopping when you are hungry.
The risk is then just that you will buy something that contain a high number of calories.
24. Build Muscle.
Muscle Building is an often overlooked technique, and can be a great way to get rid of fat.
Building muscle helps you burn fat, as well as helps you increase your metabolism, which helps you burn fat.
This is also why you can successfully burn fat several hours after your workout has been done, because your metabolism runs on a high level.
Another secret is that Muscle Can Never Turn Into Fat.
This means muscle can decrease in size if you not continue to train them, but can never become fat again.
This is also why muscle training and building muscle is a great way to burn fat, and to create a lean & sexy body.
25. Never Skip Breakfast.
By skipping breakfast you will probably just overeat at the next meal.
This is also why you should eat breakfast every day if you want to lose weight successfully.
26. Look for a weight loss "Buddy," Club, or Personal trainer.
This will motivate you to stay and enjoy your weight loss program.
27. Engaging in Aerobics.
Aerobics are not only good for the heart by increasing cardio-vascular endurance. Aerobics also help in increasing lean muscle mass while simultaneously decreasing excess body fat.
Aside from these, aerobics make the metebolic process more efficient and its rate high, even after a long while. Imagine burning fat efficiently while driving along the freeway or even while watching television.
28. Have Oatmeal as Breakfast.
Oatmeal is great to have as breakfast. This is also something that bodybuilders and fitness-models eat on a regular basis. The reason why oatmeal is so great is because it consist of a good combination of carbs, protein and good fat. So try to have oatmeal every morning if possible, and replace sugar with for example applesauce or cinnamon which tastes great together with oatmeal.
29. Eat More Potatoes.
Potatoes contain fiber, vitamins and mineral, and are a natural type of food. Potatoes also contain a low amount of calories. So try to have more white potatoes if possible, which makes a great addition to your meals.
30. Use 100% Whole Grain Bread.
Avoid white bread and instead use whole grain types of bread, which will add more fiber to your body, and help you create a proper digestion.
31. Eat More Fish.
Fish is a good recommendation if you want to lose weight.
Fish won't add up as extra pounds on your body when prepared right, and contain a lot of healthy omega oils.
Salmon, tuna & cod are recommended fish types here, and you should also remember to avoid fried types of fish, which contain a lot of added fats.
32. Avoid Bacon & Sausage.
Bacon and sausage is actually one of the worst foods you could eat.
One strip of regular pork bacon has 130 calories and 30 grams of fat.
So remember to stay away from fatty and processed meats, and instead stick with lean meats such as chicken breast, turkey, fish and egg whites. Your body will thank you!
33. Don't Eat White Bread.
White bread is treated in the body in the same way as sugar.
Whire bread contain no nutritional value, and should be avoided.
Whole grain bread (100% wheat, rye) is another story.
In whole grain bread, the vitamins, minerals and fiber has been left intact.
So if you want to get rid of fat, give up the white flour, and instead eat whole grain.
34. Limit Your Intake of Potato Chips & Nachos.
Chips contain lots of calories, fat, flavour additives and refined oils.
If you still want o have chips, you should try to go for the fat free types that can be found at the health food stores today.
35. Avoid Sugary Breakfast Cereals.
Most types of boxed cereals contain a lot of sugar, and some even contain more ten 50% sugar.
So remember to check the list of ingredients before you buy any cereal, or instead replace it with healthier alternatives such as oatmeal or high fiber musli.
The hidden sugar in breakfast cereals can easily turn to fat.
36. Keep Away from Fried Food.
Keep away from fried foods especially deep-fried as this contains a great amount of fat. Although fish and chicken appear leaner than beef, this white meat can contain more fat than when a beef is fried. It is recommended for those on strict diet to opt for grilled food as this does not have or contain less amount of fat after the food is cooked.
37. Make Exercise Easy so You Do it Every Day.
How many times have you said to yourself, "Today's the day I start exercising!" Probably quite a few times. The trick is to make exercising easy. If you haven't started exercising then you are making it too hard. You need to make exercising easy and accessible. Try taking a walk when you get home from work. Or walking on your lunch break. Or keep your gym bag at work. Do something to make exercise easier.
38. One Way that you can Lose Weight is to Develop Some Sort of Hobby.
Have you ever noticed that when you are busy with a hobby that you do not end up craving food as much?
You have to keep your mind off of your cravings if you want to lose weight quick.
39. Have Egg Whites.
An important part when it comes to burning fat, is to have lean protein with every meal.
Egg whites contain zero fat, and is a great source of protein. Here you could for example have omelets without the yolks.
40. Get A Scale.
That's one of the first items you'll need. But you don't just need a scale for your body. You also need a scale to weigh your food. When people "eyeball" their food and they think that they've got their portions down, often they are completely wrong. Getting a food scale helps keep you honest. When you see the numbers right on the food scale - there's no argument. Getting the numbers - both from how much you weigh and how much the food weighs - these are excellent tools for your success.
41. Use Notebooks.
Every dieter needs a big notebook and a little notebook. The big notebook is to start a journal and to write in every day. The little notebook is to write down every morsel of food that goes into your body. These are called your food journals. The larger notebook is meant for your thoughts and you don't always have to write about food - because often we eat because of our problems. By writing your problems down you'll keep yourself from overeating because of problems that you have. You are giving yourself an outlet.
42. Focus on Doing, Not Losing.
Rather than saying that you are going to lose a pound this week, say how much you are going to exercise this week. This would definitely make up of a sensible weight loss plan. Keep in mind that your weight within a span of a week is not completely in your control, but your behavior is.
43. Build Bit by Bit.
Short-term weight loss plans should not be "pie-in-the-sky." This means that when you have never exercised at all, your best weight loss plan for this week should be based on finding three different one-mile routes that you can walk next week.
44. Use Measurable Measures.
Saying that you are going to be more positive this week or that you are going to really get serious this week is not a goal that you can measure and should not be a part of your weight loss plan. This is another reason why you should incorporate exercise on your weight loss plan and focus on it. You should be able to count up the minutes of exercise in order to be successful in your plan.
45. Walk More.
Walking is one of the easiest ways to burn more calories, and to reduce fat successfully. You could for example walk to your local grocery store instead of using your car. Another tips is to get down a block before your destination, and walk rest of the way, if you go by bus or subway. Long walks together with a friend or partner can also be a great choice, which helps you burn more fat.
46. Have Baked Food Instead of Fried Food.
When you prepare your food, try to bake it without fat instead of frying it. Baking is a far healthier method of preparing food than frying, and requires lesser oil or fat as well.
47. Dancing.
Dancing can be a great way to burn more calories and unwanted fat. This is also why dancing could help you get rid of those unwanted pounds successfully. You could for example turn on your sound system at home and start dancing like wild. You could also join a dance class, where you will get to move plenty, and hopefully meet a lot of new friends as well.
48. Keep Up the Self-Encouragement.
An all-or-nothing attitude only sets you up to fail. Learn to evaluate your efforts fairly and objectively. If you fall short of some goals, just look ahead to next week. You do not need to have a perfect record. After all, self-encouragement should definitely be a part of your weight loss plans. Otherwise, you will just fail in the end.
49. Eat Only When You are Hungry.
Some of us tend to eat whenever we see food. Instead it's important to remember to eat only when you are hungry. You could for example ask yourself every time you are about to eat something, do my body really need this right now.
50. Sleep More.
According to research, it is riskier for people who do not get enough sleep to gain weight.
Also, muscles are regenerated during the last couple of hours of slumber.
51. No Sugar (artificial sweeteners included).
In many diets, sugar is the number one culprit when it comes to putting on weight, especially around your stomach. Simply by eliminating sugar, most people can lose 10 lbs in one month.
Some of the main foods that you need to look out for would be…
-> Soda (even diet soda)
-> Juices and Sweetened Teas (orange juice, apple juice etc…)
-> Processed Foods
Make sure you read labels and see how much sugar is in the food you are eating. If you are following the nutritional guidelines from the 31 Day Fat Loss Cure, then you wont be eating many foods that have food labels, so sugar should not be too much of a problem.
52. No Whole Grains.
Usually when I tell people they need to stay away from whole grains, they look at me with a puzzled look. Food companies and the government have been telling us for years that whole grains are part of a healthy diet.
Your body was designed to eat meat, fruits, vegetables, nuts & seeds. Not processed foods like bread, cereal and pasta. Foods such as whole wheat bread and whole grain cereal are marketed as healthy, yet when I ask clients to drop these from their diet they ALWAYS lose fat, and feel so much better.
You'll instantly notice you have more energy, feel better and you'll probably lose 5-10 lbs of stomach fat in just a few weeks…
53. No Dairy.
Dairy is another one of those things that people think they need for “bone health”. Well guess what… Calcium helps you have strong bones, and you can find plenty of that in foods like spinach leaves, nuts, oranges, broccoli and celery.
Not only is dairy calorically dense, but its also VERY processed. One of the big things I preach is staying away from processed foods and making sure you focus on real foods!
The main culprits when it comes to weight gain with dairy are yogurt, milk, ranch dressing and cheese (note: eggs are not considered dairy, they come from a chicken, not a cow).
If you were to eliminate just these 3 foods from your diet (sugar, whole grains, dairy) then I guarantee you will easily lose 20 lbs+ of stomach fat.
54. Eat More Fat During the Day.
Increasing your healthy fat intake can make you feel full and reduce the urge to eat when you shouldn't. Avocados are an excellent choice and a small handful of walnuts is my go-to crave buster. Nut butters are great with a few sticks of celery – just make sure nut butter you choose (I prefer almond butter) does not have any added sugar or salt.
I also don't hold back on the balsamic vinaigrette on my spinach salads – if you make your own, extra virgin olive oil should be the main ingredient.
55. Crunch this not that.
There are plenty of options to satisfy the urge for something crunchy without devouring a bag of potato chips. Celery is my favorite option. I've also found carrots, thickly sliced cucumbers, and bell peppers great when I want to crunch. And of course a nice crisp apple is an excellent choice.
56. Get Some Sweetness.
Many of us have a seemingly uncontrollable sweet tooth. When you can't fight the urge any longer, I recommend a piece of fruit as you first line of defense. nd go with the really sweet fruits – pineapple, banana, cantaloupe, mango, and watermelon will give you the sweet taste you are craving without piling on the calories.
But be warned, I have seen clients have trouble losing weight when these foods are eaten in very large quantities. So have just enough to satisfy your craving and then be done with it.
57. Cut out Whole Grains & Dairy.
I'm assuming you already have a good diet if you're worried about your lower abs..
When it comes to showing off those lower abs, the #1 priority will be your nutrition. You can do crunches and situps to your heart's content, but if you want to actually see your lower abs, then you'll need to dial in your nutrition..
My recommendation here is to knock out all whole grains and dairy products.
The main problem foods usually are..
- Milk
- Yogurt
- Ranch Dressing
- Rice
- Bread
- Pasta
- Cereal
By eliminating these foods you'll see major loss in belly fat especially in your lower abdominal region.
58. Squats.
The squat is another effective full body exercise that places its main emphasis on the glutes and the quads. Hamstrings, calves and lower back are also exercised during squats.
Make sure you start with a small amount of weight when you start out doing squats and work on your form. Also, do NOT use the Smith Machine for doing squats no matter how much easier it seems to make them. While using the Smith Machine, many things can go wrong because it promotes an unnatural range of motion which can result in improper knee flexion and problems with the lower back because of foot positioning.
Learn how to squat properly the old fashioned way with a bar in the cage and you'll see major improvements in your muscle gains.
59. Deadlifts.
The deadlift is excellent for overall body development. I firmly believe that the deadlift and the squat are the two most useful exercises you can do while at the gym.
The deadlift exercises the lower back muscles primarily, the abdomen, quads, hamstrings and glutes. As you see it works a load of muscles. The deadlift feels awkward to new lifters, and it takes a while to perfect the technique. Start training with only the bar or with a very light weight until you have refined your technique.
60. The Crunchy.
Missing the crunch of potato chips, corn chips, or any other chip that comes in a brightly colored bag? Try replacing them with crunchy fruits and vegetables. Apples are my go-to solution for this. They require zero preparation and are easy to transport - grab it and go for all of your crunchy cravings. Other good options are celery, carrots, thickly sliced cucumber, nuts and bell peppers.
61. The Sweet.
If you are really aching for a sugar fix, allow yourself a serving of some of the sweeter fruits. Bananas are a good one to start with. Other options are cantaloupe, pineapple, and watermelon. But do not make these the focus of your fruit servings; I have seen clients halt their weight loss by overindulging in the sweeter fruits. But a banana or pineapple once per day can really cure your sweet tooth.
62. Have Scrambled Eggs with Veggies for Breakfast.
For those with time to cook in the morning, eggs with vegetables scrambled in is the way to go. First, sauté vegetables in a pan with olive oil, then add beaten eggs, including the yolks, and scramble. What an "eggs-cellent" recipe!
63. Omelet a la Leftovers Works for Breakfast as Well.
Since so many like eggs as a part of their morning, this is another great option. Leftovers from your previous nights' dinner often give you a buffet of options to fill an omelet.
Try that leftover stir fry, or put your chicken and vegetables into an omelet with a little salsa or avocado for southwest flavor.
64. Dark Chocolate.
Need I say more? I love dark chocolate! I eat a small piece nearly every day. You'll want to select a good quality bar (I'm a Green & Black's fan) and try to select a chocolate with at least a 70% cocoa content.
And to get lean, you have to stay away from the salty and sugary snacks that you might crave. But when the crave becomes too much, you have options before reaching for the junk food.
Instead increase your healthy fat intake, eat veggies that crunch and fruits that are sweet, and reward yourself for your efforts with a little piece of dark chocolate.
65. Eggs.
They're not just for breakfast. I often have an omelet made with two eggs and lots of veggies for lunch or dinner. And if you like your eggs hard-boiled, they make a great transportable snack.
66. Beef.
I'm partial to sirloin and grass-fed when I can find it. But any lean cut that you like will do. usually make my steak stir fried in a wok with olive oil or grilled on my clamshell style contraption that bares the name of a former heavy weight champ.
67. Chicken Breast.
I buy my mine boneless, skinless, and free range when I can find it. And if you prefer the thighs and legs, those are fine too. Just avoid the deep fried drenched-in-sauce chicken wings.
68. Tuna.
Tuna steaks on the grill are great, but I'm talking about good old canned tuna. I'm partial to the albacore in water variety that comes in the smaller 3 ounce cans. I usually just drain it and eat it straight from the can with some carrots or celery.
69. Whole Milk.
Over the years, I've had fitness clients that actually want to put on some weight. and when they do, lots of whole milk is always one of my recommendations. But if you are trying to lose weight, stay away from the milk even though it can be a good protein source.
70. Chicken Sausage.
Your standard beef or pork sausage is often loaded with preservatives and other stuff you'd rather avoid. But you can find chicken sausage in the "gourmet" section that has only all natural ingredients. I like the precooked variety (although I usually still grill them) as an emergency protein source. If I'm in a rush, I can grab one of the sausages and eat it in the car with no problem.
Thursday, June 30, 2011
Wednesday, June 29, 2011
athletic cardio burns more fat
Athletic cardio exercise will burn more fat and burn more calories during and after your workout. All of my workouts are based on my Burn More FAT! Training System. You don’t have to be an athlete to workout like one. And, the workouts are tailored to your fitness level and/or limitations.
Try this workout technique to burn fat and sculpt your body faster. If you can’t do an exercise at full speed then go at the tempo that you can maintain and progress from there.
Remember that cardio exercise doesn’t have to be aerobic. Aerobic exercise is an activity that is done continuously for more than 2 straight minutes (like running on a treadmill). Research has proven that the heart health benefits of anaerobic exercise (short bursts like jumps or sprinting) is superior to aerobic exercise.
Here is a good athletic cardio workout:
Do 30-45 seconds of jump rope, mountain climbers, thrusters, burpees and squat jumps full speed. Rotate each exercise to complete one circuit. It’s just that simple and that tough! Try to do the whole 20 -minute workout without any rest between exercises. Rest 2-3 minutes after completing the circuit and repeat the circuit 2 or 3 more times. This is an advanced workout technique and is guaranteed to give you maximum fat burn.
Try this workout technique to burn fat and sculpt your body faster. If you can’t do an exercise at full speed then go at the tempo that you can maintain and progress from there.
Remember that cardio exercise doesn’t have to be aerobic. Aerobic exercise is an activity that is done continuously for more than 2 straight minutes (like running on a treadmill). Research has proven that the heart health benefits of anaerobic exercise (short bursts like jumps or sprinting) is superior to aerobic exercise.
Here is a good athletic cardio workout:
Do 30-45 seconds of jump rope, mountain climbers, thrusters, burpees and squat jumps full speed. Rotate each exercise to complete one circuit. It’s just that simple and that tough! Try to do the whole 20 -minute workout without any rest between exercises. Rest 2-3 minutes after completing the circuit and repeat the circuit 2 or 3 more times. This is an advanced workout technique and is guaranteed to give you maximum fat burn.
Monday, June 20, 2011
3 key training tips
1:HAVE A GOAL
Knowing what you want and when you want it is a huge advantage. Priortize your fitness goals and give yourself a workable timeline in which to acheive them
2: PLAN YOUR MONTH
Before each month, circle training days on your calendar, writing down exactly which activities you'll perform on those days. This helps you plan your days off, which is essential for recovery.
3: MANIPULATE REPS
Mix up your rep count every 2 weeks. For example, go 2 weeks of 12-15 reps, 2 weeks of 10 reps and 2 weeks of 6-8 resp. This keeps your body guessing and challenges the muscles to adapt to diversity.
Bonus workout rule:
Work smarter not harder. The early bird gets the worm, but the 2nd mouse gets the cheese. Put simply, this means we should learn from the training mistakes of otherso what we have done in the past. Proper planning will take your body composition and performance to the next level.
Knowing what you want and when you want it is a huge advantage. Priortize your fitness goals and give yourself a workable timeline in which to acheive them
2: PLAN YOUR MONTH
Before each month, circle training days on your calendar, writing down exactly which activities you'll perform on those days. This helps you plan your days off, which is essential for recovery.
3: MANIPULATE REPS
Mix up your rep count every 2 weeks. For example, go 2 weeks of 12-15 reps, 2 weeks of 10 reps and 2 weeks of 6-8 resp. This keeps your body guessing and challenges the muscles to adapt to diversity.
Bonus workout rule:
Work smarter not harder. The early bird gets the worm, but the 2nd mouse gets the cheese. Put simply, this means we should learn from the training mistakes of otherso what we have done in the past. Proper planning will take your body composition and performance to the next level.
question?
From a member of our gym:
Q:So I'm sure this is an entirely silly question, but I've only recently joined your gym and have no clue.
Before I actually start in on a weights program, I'm getting myself in the habit of going to the gym daily. I joined on June 1 and have gone every day since signing up.
I've been doing 60 minutes of cardio. Mostly recumbent bike, a little elliptical when sitting down gets annoying.
On the bikes there's this wacky chart that says 'Fat burn zone' and 'Cardio zone'
At my age it says to aim for 124 beats per minute, so this is what I've been doing for the past few days.
That said, what exactly is the difference between the two, am I not getting the exercise I should be by only shooting for that heart rate as opposed to a higher one?
Advice/Explanation would be greatly appreciated.
A:
For me, HIIT in 12 to 20 minute sessions is VASTLY more effective in preserving muscle, keeping your heart rate up, and removing fat. Most current research from universities supports that view as well.
HIIT, with its "spurts", is much better for conditioning, produces less damage, and preserves muscle, especially in those not getting enough calories because of dieting.
Good examples of HIIT are sprints, running the stairs, intervals on the bike, basketball, running with intervals. If you're a real jock, you'll remember football practice, wrestling practice, or basketball practice. That's HIIT.
Too much cardio, for too long, with too few calories, teaches your body the feast famine syndrome, and turns it into a fat storing, slow-running, machine. That's stupid, and counter-productive.
As a man, understand that every pound of lean muscle you carry can burn up to 20 calories per day, just sitting there. The easiest way to get lean is to gain muscle. You do that by eating, and lifting in a way to promote sarcoplasmic hypertrophy.
In addition, lifting has none of the issues of impact exercise like running, and it strengthens your bones, and can raise your metabolic rate AS YOU GROW OLDER.
Do HIIT, 12 to 20 minutes, every day for the best results. Lift several days a week. Eat small meals often. Keep your calories up, if you want to make any gains. Failure to eat is a plan for failure.
When I want to get lean for the summer, I'll start out with two 20 minute HIIT sessions per day, but, typically, don't need that after just a few weeks. I take my calories UP and I get busy. You have to have energy to train hard, and you get that by eating. I'll often take my calories as high as 3800 a day when I go to lean out.
At 29, my max heart rate is 220 - 29 or 191. When I'm training, I'll bring my heart rate to 190. Right now, when I HIIT, I bring my heart rate to 165 to 175, or about 90% of my maximal heart rate. For most folks, who haven't been doing it for so long, they probably don't want to take their heart rate so high.
Drink lots of water
Q:So I'm sure this is an entirely silly question, but I've only recently joined your gym and have no clue.
Before I actually start in on a weights program, I'm getting myself in the habit of going to the gym daily. I joined on June 1 and have gone every day since signing up.
I've been doing 60 minutes of cardio. Mostly recumbent bike, a little elliptical when sitting down gets annoying.
On the bikes there's this wacky chart that says 'Fat burn zone' and 'Cardio zone'
At my age it says to aim for 124 beats per minute, so this is what I've been doing for the past few days.
That said, what exactly is the difference between the two, am I not getting the exercise I should be by only shooting for that heart rate as opposed to a higher one?
Advice/Explanation would be greatly appreciated.
A:
For me, HIIT in 12 to 20 minute sessions is VASTLY more effective in preserving muscle, keeping your heart rate up, and removing fat. Most current research from universities supports that view as well.
HIIT, with its "spurts", is much better for conditioning, produces less damage, and preserves muscle, especially in those not getting enough calories because of dieting.
Good examples of HIIT are sprints, running the stairs, intervals on the bike, basketball, running with intervals. If you're a real jock, you'll remember football practice, wrestling practice, or basketball practice. That's HIIT.
Too much cardio, for too long, with too few calories, teaches your body the feast famine syndrome, and turns it into a fat storing, slow-running, machine. That's stupid, and counter-productive.
As a man, understand that every pound of lean muscle you carry can burn up to 20 calories per day, just sitting there. The easiest way to get lean is to gain muscle. You do that by eating, and lifting in a way to promote sarcoplasmic hypertrophy.
In addition, lifting has none of the issues of impact exercise like running, and it strengthens your bones, and can raise your metabolic rate AS YOU GROW OLDER.
Do HIIT, 12 to 20 minutes, every day for the best results. Lift several days a week. Eat small meals often. Keep your calories up, if you want to make any gains. Failure to eat is a plan for failure.
When I want to get lean for the summer, I'll start out with two 20 minute HIIT sessions per day, but, typically, don't need that after just a few weeks. I take my calories UP and I get busy. You have to have energy to train hard, and you get that by eating. I'll often take my calories as high as 3800 a day when I go to lean out.
At 29, my max heart rate is 220 - 29 or 191. When I'm training, I'll bring my heart rate to 190. Right now, when I HIIT, I bring my heart rate to 165 to 175, or about 90% of my maximal heart rate. For most folks, who haven't been doing it for so long, they probably don't want to take their heart rate so high.
Drink lots of water
Thursday, June 16, 2011
More than calorie in VS calories out
If there existed an airtight mathematical relationship between caloric intake and weight loss, cutting daily caloric intake from 3000 to 1000 calories would result in a 60,000 calorie deficit and, correspondingly, a 17-pound weight loss in the first month - that's possible (although much of it would be water and glycogen loss, not fat loss) - and would result in a 200-pound weight loss after a year. What if the person began the diet weighing 200 pounds, would he disappear?
Clearly, there exists a weight-regulating mechanism, mediated by genetic and hormonal factors, which determines how much, if any, extra calories will be stored, and how much will be burned up or "wasted." The genetic influence accounts for wide inter-individual differences; a 1999 study published in Science found ten-fold variation in fat storage among subjects in response to overfeeding. Insulin and glucagon are the principal hormones involved in weight regulation, and we will examine them more closely in later posts.
The effort to explain weight regulation has led to the elaboration of a "fat setpoint" theory. The setpoint theory holds that bodyfat is maintained in each individual according to a predetermined, "preferred" level. The setpoint theory meets this standard by plausibly explaining why bodyfat tends to hover around a certain level, which varies with the individual, in defiance of mathematical predictions of the outcome of caloric restriction or excess.
While there is considerable merit to the setpoint theory, it is important to bear in mind that it only describes a genetically ordained advantage or disadvantage in relation to losing fat, Ultimately, though, as with anything else, disadvantage does not mean defeat, nor does advantage mean victory. This is especially so with respect to fat loss as studies show that neither the number of fat cells one possesses, nor the size of fat cells, is genetically fixed. Likewise, the fat setpoint is not unalterably dictated by genetics.
My Burn More FAT! program aims at tweaking two factors that can lower your fat setpoint; 1) insulin/glucagons 2) quantity of metabolically active tissue (i.e., muscle mass). Hence, it is both possible and practically feasible to change your fat setpoint, but it requires sustained effort and a sound plan. Fad diets and quick fixes won't do the trick. To override your fat set point and build the body you want regardless of genetic advantage or disadvantage you must change your metabolism and your internal hormonal environment.
The Calorie Theory Refuted
The problems with the calorie theory go even deeper, At the most fundamental level, the concept of calories as human energy units is questionable. The calorie counts you see on food labels and calorie charts were determined without reference to human biochemistry. Rather, calorie counts for foods are obtained by burning food in a calorimeter and measuring the heat produced. To assume that the same rules that govern combustion in a calorimeter govern human metabolism is like assuming that because life exists on Earth, life must also exist on Pluto.
Nonetheless, the values of four calories per gram for carbohydrate and protein, and nine calories per gram for fat, which are approximations conceived almost a hundred years ago, have become a central fixture of dietary mythology.
Fat metabolism provides one example of how the intricacies of human metabolism defy calorimeter-derived generalizations. The textbook rule, which is one of the many faulty rationales underlying the "fat makes you fat" myth, is that fat contains 2.25 times as many calories as carbohydrate (9 and 4, respectively). The practical reality of the matter, though, is that the caloric value of fat varies depending on hormonal state and type of ingested fat.
When the insulin/glucagon ratio is low for several days as result of a diet low in carbohydrate and high in fat, fat molecules are burned incompletely, yielding less energy and producing fat fragments called ketones which are excreted via the breath, stool, and urine. Under these metabolic conditions, more fat must be burned to provide a given amount of energy. Similarly, the chemical structure of fats, particularly the degree of unsaturation, influences their fate within the body. Specifically, unsaturated fats are less likely to be stored as fat because they burn at a higher rate.
There is an even more basic reason why the calorie theory should be discarded. Even if the popularly accepted caloric values were correct, ultimately what matters is not how many calories you ingest but how many calories you absorb. Fiber, by binding with fat and by speeding the transit of digested food through the intestines, reduces the bioavailability of ingested fat. The upshot is that butter is less fattening when eaten with broccoli than with white bread, because less of the butter eaten with broccoli is absorbed.
In the final analysis, whether a gram of fat has 9 calories or 900 is a immaterial if it is not absorbed. Although the difference in fat absorption rates for fat plus fiber versus fat by itself is marginal when viewed on a per meal basis, it can add up - and my point is that the calorie theory ignores fat absorption rate differences.
Along the same lines, protein and essential fatty acids, in contrast to carbohydrate, serve vital functions in the body aside from their role as an energy source. Essential fatty acids and protein form the structures of the body, all the way down to the cellular level. Fats and proteins that are used for building purposes are not available for use as energy or for energy storage in the form of bodyfat. The calorie theory does not take this basic fact into consideration, and instead it incorrectly assumes that all calories are equally available for use as energy.
There are two practical consequences of all this:
1) Calorie restriction, while it may be logical on paper, is not effective in practice. As millions of star-crossed dieters can attest, upon quitting a restrictive diet the missing fat comes bounding back like a golden retriever playing fetch. The setpoint theory, described above, explains why fat returns so doggedly after a period of reduced caloric intake. In order to lose fat, you must change your approach to the problem, addressing it from the inside, out - by altering your metabolism and the hormones that influence it, rather than using a simplistic ploy like calorie restriction to try to outsmart your body.
2) Because your metabolism will speed up or slow down in response to how many calories you consume, you have a certain amount of "wiggle room" in regard to calorie consumption. In other words, more calories does not necessarily translate to more fat storage. Within a certain range, greater or fewer calories does not make a difference because your body will up-regulate or down-regulate metabolism to match caloric intake.
But what if you go outside that range on the upside - will consuming excess calories make you fat? It may, but that virtually never happens to people on the Burn More FAT! Eating Plan even though calorie counting is strictly prohibited. The reason for this relates back to the human body as a "brilliant adaptive organism."
The first step is to change your metabolism from reliance on glucose for energy to reliance on fat. The metabolic shift from sugar burning to fat burning is achieved during the first 7 days of the Burn More FAT! Eating Plan. This period is a one-time feature. Macronutrient cycling, the centerpiece of the Burn More FAT! Eating Plan, does not begin until after 7 days.
Unlike the doctor or dentist who, before performing a procedure on you, tells you that you may experience "a bit of discomfort" only for you to discover that he really meant “a lot of agony," I will be honest with you: the first 3 or 4 days of this 7-day period is likely to be difficult. However. equally honestly, if you get past the initial period, and you follow the Burn More FAT! Eating Plan diligently, you will be well on your way to achieving your fat loss goals. So please, commit yourself. Think of the rewards and remember that 7 days in the scope of a lifetime is like a grain of sand on the beach.
Getting Out of the Sugar-Burning Mode
In order to get out of the sugar-burning mode, you must see to it that glucose is unavailable to your metabolism. This means not only incoming glucose in the form of carbohydrate, but also glucose stored inside your body as glycogen. Recall from previous posts that carbohydrate is broken down to glucose and stored as glycogen in the muscles and liver, or converted to fat when glycogen stores are filled. After about 3 days of strict carbohydrate restriction, liver and muscle glycogen will be depleted.
As glycogen levels wane, your body, being the versatile adaptive organism that it is, adjusts by recruiting energy (ATP) from a different source - fat. Your body will begin to use the fat from your body and food in much the same way that it currently uses sugar. Triglycerid, the storage form of fatty acids, is the analog to glycogen, the storage form of glucose. After making the metabolic shift, triglyceride will displace glycogen as the primary energy substrate in your body. And, instead of "low-octane" glucose, your body will run on "high-octane" fatty acids.
The Metabolic U- Turn
Energy levels will increase after the first four days and cravings will disappear as you make the metabolic shift. However, during the first 4 days you will likely experience some version of the "sugar-burner-deprived-of-sugar" syndrome. Energy levels may sag, and you will probably experience some degree of carbohydrate craving, possibly intense. And then, you will make the metabolic shift and these symptoms will disappear.
Think of the 7-day metabolic shift period as making a sudden U-turn in your car at a high rate of speed. All of a sudden you slam on the breaks and cut the wheel sharply. There is a lot of screeching and friction. Then, before you know it, you have regained control and you are cruising in the opposite direction. In effect, your metabolism is going to make a similar U-turn. The screeching and friction may or may not be as bad as I have portrayed it. In either case, you'll overcome it - I know you will.
How Much Carbohydrate?
During the 7 -day metabolic shift period, you should aim for fewer than 20 grams of active carbohydrate each day. In addition to initial cravings, this period will be difficult from a practical standpoint because carbohydrates are ubiquitous in our sweet-tooth society. By consuming smaller meals more frequently, rather than larger meals less frequently, you will go a long way toward defeating the cravings that will likely arise during the first few days of the metabolic shift period (but smaller meals consumed less frequently can aggravate cravings, so make sure to eat enough food).
What to Eat during the First Seven Days
Basically, you should focus on meat during this period: steak, fish, shrimp, ribs (without barbecue sauce), lobster, chicken, etc. As well, cheese, eggs, and cottage cheese are good choices during the first 7 days. Don't worry about fat consumption during this period - eat as much fat as you want. In fact, fat will facilitate the metabolic shift to fat burning and it will help quell cravings. The key factor here is the carbs. If you stay under 20 grams, you will make the metabolic shift; if you don't, you won't.
What about Vegetarians and Vegans?
If you are a vegetarian, soy-based products, like tofu, are the solution during this period and will prove valuable later, as well. Making it through the first seven days without meat (and especially, as is the case with vegans, without meat-derivatives) will require initiative and creative effort. Visit your local natural foods store; there you will find an assortment of soy-based "meat analog" products. Some are quite tasty, but check that label. Many such products are dressed-up with barbecue sauce or other sugar-containing flavorings.
In order to stay under the 20-gram carbohydrate limit, I recommend that you limit yourself to the following vegetables, eaten in moderation: cabbage, celery , broccoli, lettuce, carrots, spinach, onions, garlic, asparagus, radicchio, mushrooms, cucumbers, cauliflower, peppers, and radishes. Although it is not necessary to eat vegetables in order to make the metabolic shift, I recommend that you eat at least one serving per day of fresh vegetables during the metabolic shift period. Otherwise, you may find yourself constipated from the switch to a protein- and fat-based diet.
If none of the vegetables listed above appeals to you, try melting some butter or cheese on them. It's amazing what melted butter or melted cheese can do to spruce up the taste of an otherwise unappealing food. You may wish to snack on pieces of fresh broccoli, celery, or cauliflower dipped in high-fat, low-carb dressing. French dressing is out of the question, while most blue cheese dressings are fine. Check the label and be wary of "hidden carbs."
What Not to Eat
Essentially, everything except those foods mentioned in this post are to be avoided during the metabolic shift period. Starchy or sugary foods, obviously, should be forsaken. Less obviously, fruits and nuts, while not nearly as high in carbohydrate as starches and dessert foods, are off-limits during this period. Remember, we are trying to totally reverse your metabolism in 7 days, and this requires eliminating incoming carbohydrate and depleting internal sugar stores (i.e., glycogen). To achieve this feat, you must be very strict and very vigilant about what you eat.
I cannot emphasize strongly enough how important these first 7 days are to your success on the Burn More FAT! Eating Plan. It will reset your metabolism, give you fat-burning momentum, and subdue your appetite making it easier to get into the groove of macronutrient cycling which begins on the 8th day.
Changing Your Body Requires Changing Your Mind
In addition to the metabolic benefits, there is a psychological advantage to the first 7 days. After this 7-day "boot camp," the moderate carbohydrate restriction of the Burn More FAT! Eating Plan will be a breeze. On the other hand, after a period of eating whatever you want (which is the mode that most Americans are in when they are not dieting) any structured dietary program, no matter how flexible, would seem like an imposition by comparison. In addition to changing your metabolism, I want to change your perspective about what, in terms of diet, constitutes "difficult." As you can see, you are about to embark on a dietary program that attacks bodyfat from every conceivable angle.
I will now go one step further in transforming your perspective on eating. Before I do, let me assure you, you will never have to eat any food that you dislike on the Burn More FAT! Eating Plan. Having said that, the prevailing outlook on eating in the U.S. and other Western nations is a strange anomaly caused in large part by the billions of dollars spent by the food industry to promote their products. Somewhere along the way, people have acquired the notion that every meal has to be a source of great pleasure.
In our society, eating is viewed similarly to sex. However, people rely more on food for pleasure than on sex. You don't see people constantly seeking pleasure from sex in the way they do with food. Unless, they are a politician or golfer. Rather, sexual pleasure, pleasure from hobbies, pleasure from playing sports, and pleasure from interacting with friends and family are all treated as enjoyable activities to be indulged in at appropriate times. I don't see people fornicating in the streets, nor do I see people leaving work in the middle of the day to play basketball or go fishing or do whatever else they find pleasurable.
When it comes to eating, though, the underlying, subconscious idea that has been instilled in peoples' heads is that every meal, of every day, of every week, must taste so good that you are overwhelmed with pleasure. Very few people that I know dislike the taste of apples. But few Americans eat apples with the same frequency as they eat starchy or sugary snack foods, even though apples are more healthful. Similarly, very few people that I know dislike the taste of water. But few Americans drink water with the same frequency as they drink soda or other sweet-tasting fluids. Why? Because apples and water don't cause people to go ummm when they consume them.
Outside of Western culture - in rural India, China, and Africa, for instance - eating is viewed primarily as a source of nourishment, not pleasure. Sure eating is one of the pleasures of life, but that's not the purpose of eating. Few people realize how completely they have been brainwashed by powerful market forces in society; Long-term success requires that you replace this self-defeating mindset with a self-empowering one.
Clearly, there exists a weight-regulating mechanism, mediated by genetic and hormonal factors, which determines how much, if any, extra calories will be stored, and how much will be burned up or "wasted." The genetic influence accounts for wide inter-individual differences; a 1999 study published in Science found ten-fold variation in fat storage among subjects in response to overfeeding. Insulin and glucagon are the principal hormones involved in weight regulation, and we will examine them more closely in later posts.
The effort to explain weight regulation has led to the elaboration of a "fat setpoint" theory. The setpoint theory holds that bodyfat is maintained in each individual according to a predetermined, "preferred" level. The setpoint theory meets this standard by plausibly explaining why bodyfat tends to hover around a certain level, which varies with the individual, in defiance of mathematical predictions of the outcome of caloric restriction or excess.
While there is considerable merit to the setpoint theory, it is important to bear in mind that it only describes a genetically ordained advantage or disadvantage in relation to losing fat, Ultimately, though, as with anything else, disadvantage does not mean defeat, nor does advantage mean victory. This is especially so with respect to fat loss as studies show that neither the number of fat cells one possesses, nor the size of fat cells, is genetically fixed. Likewise, the fat setpoint is not unalterably dictated by genetics.
My Burn More FAT! program aims at tweaking two factors that can lower your fat setpoint; 1) insulin/glucagons 2) quantity of metabolically active tissue (i.e., muscle mass). Hence, it is both possible and practically feasible to change your fat setpoint, but it requires sustained effort and a sound plan. Fad diets and quick fixes won't do the trick. To override your fat set point and build the body you want regardless of genetic advantage or disadvantage you must change your metabolism and your internal hormonal environment.
The Calorie Theory Refuted
The problems with the calorie theory go even deeper, At the most fundamental level, the concept of calories as human energy units is questionable. The calorie counts you see on food labels and calorie charts were determined without reference to human biochemistry. Rather, calorie counts for foods are obtained by burning food in a calorimeter and measuring the heat produced. To assume that the same rules that govern combustion in a calorimeter govern human metabolism is like assuming that because life exists on Earth, life must also exist on Pluto.
Nonetheless, the values of four calories per gram for carbohydrate and protein, and nine calories per gram for fat, which are approximations conceived almost a hundred years ago, have become a central fixture of dietary mythology.
Fat metabolism provides one example of how the intricacies of human metabolism defy calorimeter-derived generalizations. The textbook rule, which is one of the many faulty rationales underlying the "fat makes you fat" myth, is that fat contains 2.25 times as many calories as carbohydrate (9 and 4, respectively). The practical reality of the matter, though, is that the caloric value of fat varies depending on hormonal state and type of ingested fat.
When the insulin/glucagon ratio is low for several days as result of a diet low in carbohydrate and high in fat, fat molecules are burned incompletely, yielding less energy and producing fat fragments called ketones which are excreted via the breath, stool, and urine. Under these metabolic conditions, more fat must be burned to provide a given amount of energy. Similarly, the chemical structure of fats, particularly the degree of unsaturation, influences their fate within the body. Specifically, unsaturated fats are less likely to be stored as fat because they burn at a higher rate.
There is an even more basic reason why the calorie theory should be discarded. Even if the popularly accepted caloric values were correct, ultimately what matters is not how many calories you ingest but how many calories you absorb. Fiber, by binding with fat and by speeding the transit of digested food through the intestines, reduces the bioavailability of ingested fat. The upshot is that butter is less fattening when eaten with broccoli than with white bread, because less of the butter eaten with broccoli is absorbed.
In the final analysis, whether a gram of fat has 9 calories or 900 is a immaterial if it is not absorbed. Although the difference in fat absorption rates for fat plus fiber versus fat by itself is marginal when viewed on a per meal basis, it can add up - and my point is that the calorie theory ignores fat absorption rate differences.
Along the same lines, protein and essential fatty acids, in contrast to carbohydrate, serve vital functions in the body aside from their role as an energy source. Essential fatty acids and protein form the structures of the body, all the way down to the cellular level. Fats and proteins that are used for building purposes are not available for use as energy or for energy storage in the form of bodyfat. The calorie theory does not take this basic fact into consideration, and instead it incorrectly assumes that all calories are equally available for use as energy.
There are two practical consequences of all this:
1) Calorie restriction, while it may be logical on paper, is not effective in practice. As millions of star-crossed dieters can attest, upon quitting a restrictive diet the missing fat comes bounding back like a golden retriever playing fetch. The setpoint theory, described above, explains why fat returns so doggedly after a period of reduced caloric intake. In order to lose fat, you must change your approach to the problem, addressing it from the inside, out - by altering your metabolism and the hormones that influence it, rather than using a simplistic ploy like calorie restriction to try to outsmart your body.
2) Because your metabolism will speed up or slow down in response to how many calories you consume, you have a certain amount of "wiggle room" in regard to calorie consumption. In other words, more calories does not necessarily translate to more fat storage. Within a certain range, greater or fewer calories does not make a difference because your body will up-regulate or down-regulate metabolism to match caloric intake.
But what if you go outside that range on the upside - will consuming excess calories make you fat? It may, but that virtually never happens to people on the Burn More FAT! Eating Plan even though calorie counting is strictly prohibited. The reason for this relates back to the human body as a "brilliant adaptive organism."
The first step is to change your metabolism from reliance on glucose for energy to reliance on fat. The metabolic shift from sugar burning to fat burning is achieved during the first 7 days of the Burn More FAT! Eating Plan. This period is a one-time feature. Macronutrient cycling, the centerpiece of the Burn More FAT! Eating Plan, does not begin until after 7 days.
Unlike the doctor or dentist who, before performing a procedure on you, tells you that you may experience "a bit of discomfort" only for you to discover that he really meant “a lot of agony," I will be honest with you: the first 3 or 4 days of this 7-day period is likely to be difficult. However. equally honestly, if you get past the initial period, and you follow the Burn More FAT! Eating Plan diligently, you will be well on your way to achieving your fat loss goals. So please, commit yourself. Think of the rewards and remember that 7 days in the scope of a lifetime is like a grain of sand on the beach.
Getting Out of the Sugar-Burning Mode
In order to get out of the sugar-burning mode, you must see to it that glucose is unavailable to your metabolism. This means not only incoming glucose in the form of carbohydrate, but also glucose stored inside your body as glycogen. Recall from previous posts that carbohydrate is broken down to glucose and stored as glycogen in the muscles and liver, or converted to fat when glycogen stores are filled. After about 3 days of strict carbohydrate restriction, liver and muscle glycogen will be depleted.
As glycogen levels wane, your body, being the versatile adaptive organism that it is, adjusts by recruiting energy (ATP) from a different source - fat. Your body will begin to use the fat from your body and food in much the same way that it currently uses sugar. Triglycerid, the storage form of fatty acids, is the analog to glycogen, the storage form of glucose. After making the metabolic shift, triglyceride will displace glycogen as the primary energy substrate in your body. And, instead of "low-octane" glucose, your body will run on "high-octane" fatty acids.
The Metabolic U- Turn
Energy levels will increase after the first four days and cravings will disappear as you make the metabolic shift. However, during the first 4 days you will likely experience some version of the "sugar-burner-deprived-of-sugar" syndrome. Energy levels may sag, and you will probably experience some degree of carbohydrate craving, possibly intense. And then, you will make the metabolic shift and these symptoms will disappear.
Think of the 7-day metabolic shift period as making a sudden U-turn in your car at a high rate of speed. All of a sudden you slam on the breaks and cut the wheel sharply. There is a lot of screeching and friction. Then, before you know it, you have regained control and you are cruising in the opposite direction. In effect, your metabolism is going to make a similar U-turn. The screeching and friction may or may not be as bad as I have portrayed it. In either case, you'll overcome it - I know you will.
How Much Carbohydrate?
During the 7 -day metabolic shift period, you should aim for fewer than 20 grams of active carbohydrate each day. In addition to initial cravings, this period will be difficult from a practical standpoint because carbohydrates are ubiquitous in our sweet-tooth society. By consuming smaller meals more frequently, rather than larger meals less frequently, you will go a long way toward defeating the cravings that will likely arise during the first few days of the metabolic shift period (but smaller meals consumed less frequently can aggravate cravings, so make sure to eat enough food).
What to Eat during the First Seven Days
Basically, you should focus on meat during this period: steak, fish, shrimp, ribs (without barbecue sauce), lobster, chicken, etc. As well, cheese, eggs, and cottage cheese are good choices during the first 7 days. Don't worry about fat consumption during this period - eat as much fat as you want. In fact, fat will facilitate the metabolic shift to fat burning and it will help quell cravings. The key factor here is the carbs. If you stay under 20 grams, you will make the metabolic shift; if you don't, you won't.
What about Vegetarians and Vegans?
If you are a vegetarian, soy-based products, like tofu, are the solution during this period and will prove valuable later, as well. Making it through the first seven days without meat (and especially, as is the case with vegans, without meat-derivatives) will require initiative and creative effort. Visit your local natural foods store; there you will find an assortment of soy-based "meat analog" products. Some are quite tasty, but check that label. Many such products are dressed-up with barbecue sauce or other sugar-containing flavorings.
In order to stay under the 20-gram carbohydrate limit, I recommend that you limit yourself to the following vegetables, eaten in moderation: cabbage, celery , broccoli, lettuce, carrots, spinach, onions, garlic, asparagus, radicchio, mushrooms, cucumbers, cauliflower, peppers, and radishes. Although it is not necessary to eat vegetables in order to make the metabolic shift, I recommend that you eat at least one serving per day of fresh vegetables during the metabolic shift period. Otherwise, you may find yourself constipated from the switch to a protein- and fat-based diet.
If none of the vegetables listed above appeals to you, try melting some butter or cheese on them. It's amazing what melted butter or melted cheese can do to spruce up the taste of an otherwise unappealing food. You may wish to snack on pieces of fresh broccoli, celery, or cauliflower dipped in high-fat, low-carb dressing. French dressing is out of the question, while most blue cheese dressings are fine. Check the label and be wary of "hidden carbs."
What Not to Eat
Essentially, everything except those foods mentioned in this post are to be avoided during the metabolic shift period. Starchy or sugary foods, obviously, should be forsaken. Less obviously, fruits and nuts, while not nearly as high in carbohydrate as starches and dessert foods, are off-limits during this period. Remember, we are trying to totally reverse your metabolism in 7 days, and this requires eliminating incoming carbohydrate and depleting internal sugar stores (i.e., glycogen). To achieve this feat, you must be very strict and very vigilant about what you eat.
I cannot emphasize strongly enough how important these first 7 days are to your success on the Burn More FAT! Eating Plan. It will reset your metabolism, give you fat-burning momentum, and subdue your appetite making it easier to get into the groove of macronutrient cycling which begins on the 8th day.
Changing Your Body Requires Changing Your Mind
In addition to the metabolic benefits, there is a psychological advantage to the first 7 days. After this 7-day "boot camp," the moderate carbohydrate restriction of the Burn More FAT! Eating Plan will be a breeze. On the other hand, after a period of eating whatever you want (which is the mode that most Americans are in when they are not dieting) any structured dietary program, no matter how flexible, would seem like an imposition by comparison. In addition to changing your metabolism, I want to change your perspective about what, in terms of diet, constitutes "difficult." As you can see, you are about to embark on a dietary program that attacks bodyfat from every conceivable angle.
I will now go one step further in transforming your perspective on eating. Before I do, let me assure you, you will never have to eat any food that you dislike on the Burn More FAT! Eating Plan. Having said that, the prevailing outlook on eating in the U.S. and other Western nations is a strange anomaly caused in large part by the billions of dollars spent by the food industry to promote their products. Somewhere along the way, people have acquired the notion that every meal has to be a source of great pleasure.
In our society, eating is viewed similarly to sex. However, people rely more on food for pleasure than on sex. You don't see people constantly seeking pleasure from sex in the way they do with food. Unless, they are a politician or golfer. Rather, sexual pleasure, pleasure from hobbies, pleasure from playing sports, and pleasure from interacting with friends and family are all treated as enjoyable activities to be indulged in at appropriate times. I don't see people fornicating in the streets, nor do I see people leaving work in the middle of the day to play basketball or go fishing or do whatever else they find pleasurable.
When it comes to eating, though, the underlying, subconscious idea that has been instilled in peoples' heads is that every meal, of every day, of every week, must taste so good that you are overwhelmed with pleasure. Very few people that I know dislike the taste of apples. But few Americans eat apples with the same frequency as they eat starchy or sugary snack foods, even though apples are more healthful. Similarly, very few people that I know dislike the taste of water. But few Americans drink water with the same frequency as they drink soda or other sweet-tasting fluids. Why? Because apples and water don't cause people to go ummm when they consume them.
Outside of Western culture - in rural India, China, and Africa, for instance - eating is viewed primarily as a source of nourishment, not pleasure. Sure eating is one of the pleasures of life, but that's not the purpose of eating. Few people realize how completely they have been brainwashed by powerful market forces in society; Long-term success requires that you replace this self-defeating mindset with a self-empowering one.
Thursday, June 9, 2011
How to increase your metabolism
Metabolism is the process by which our bodies combine nutrients with oxygen to produce the energy our body needs in order to maintain normal bodily functions. This energy is measured in calories, and calories are considered fuel to our bodies.
When our main source of energy (glucose) depletes, the process of metabolism turns to fat stores (body fat) for it’s primary energy source. On the other hand when our supply of blood sugar is too high, the process of metabolism stores excess "energy" by converting it into body fat causing the weight scale to move in an upward direction.
If you want to increase your metabolism you should first consider all the factors involved. Sex, age, the amount of muscle tissue on your body, weight, activity level, and current physical condition. RMR (Resting Metabolic Rate), is the number of calories you would burn if you were to do nothing but rest for 24 hours. RMR is the minimum amount of energy required to maintain normal bodily functions (heart beating, breathing, normal body temperature, brain function, kidney function, and so on).
Proper diet will increase and speed up your metabolism. It is important to never skip a meal or go on any type of starvation diet. You should always eat healthy snacks between meals. The idea is to eat frequently to prevent hunger pangs, and to keep your energy levels consistent which in turn will increase and speed up your metabolism.
Our bodies were designed with a survival mechanism just in case there is a time of famine. Because of this mechanism, it is easier for the body to store fat. If we go on any calorie deficit diet or some type of starvation diet you can forget about increasing your metabolism because our body's metabolism decreases in order to conserve energy. In this mode, it is much easier for the body to store what we eat as body fat and burn energy from muscle tissue. Since muscle tissue burns a higher amount of calories, the less we have the lower our metabolism will be.
Increase metabolism by eating several smaller meals per day. The idea is to never let yourself get hungry. One way to accomplish this would be to eat three healthy nutritious meals and eat healthy nutritious snacks in between those meals keeping yourself satisfied throughout the day.
It will be very important that the snacks are healthy, and that the meal sizes are reduced to compensate for the additional calories the snacks provide to prevent weight gain.
So many people try to lose weight on their own and unfortunately suffer the consequences by negatively altering their metabolism, thyroid, and hormonal function. When this occurs weight loss becomes impossible unless you know exactly what to do to reverse the damage. Why play with your health when you can get professional support today.
How to Increase Metabolism Through Exercise
When we exercise, our bodies require more energy and our metabolism increases in order to supply it. However, most of the time we are not all that active, which is the reason people want to increase their metabolism. The idea is to burn more calories when doing very little, like sitting around or even sleeping.
Metabolism: "Chemical changes that utilize energy and result in tissue and compound building (anabolism) or breakdown of substrates and release of energy (catabolism)." The preceding definition of metabolism was taken from the Dictionary of Sport and Exercise Sciences. From this definition one will be able to understand how strength training can influence metabolism.
There are three ways strength training can increase metabolism.
the workout session itself
the post-training oxygen consumption following exercise
the addition of lean muscle mass.
The Workout Session: Muscles contracting under heavy loads require energy. They also produce heat which is a by-product of muscular contraction. How much strength training will increase metabolism will vary depending upon the amount of muscle tissue involved in an exercise and the level of resistance weight that is used. For example, doing squats using your leg muscles will require far more energy than doing bicep curl's using your arms.
The metabolic rate or energy expenditure has been estimated to vary from five to ten calories per minute, depending on whether large or small muscle groups were involved in the exercise. For those who are interested in body composition changes such as weigh loss they should train at 60 to 80 percent of their one rep max weight. The metabolic rate is higher at increased loads, thus causing a greater number of calories utilized.
Adding New Muscle to Increase Metabolism:
It has been proven time and time again that properly performed high intensity strength training stimulates the development of muscle mass which in turn will alter metabolism in two different ways. First, resting metabolic rate is increased when one gains muscle mass. While the energy expenditure per pound of lean body mass does not change, the addition of more muscle mass means higher energy expenditure or increased metabolism at rest.
Second, the more muscle mass an individual has the greater the post exercise oxygen consumption. When strength trained individuals were compared to non-trained individuals, there was no difference in post exercise oxygen consumption per pound of muscle. However, since the strength training individuals have more muscle mass, they burn more calories during the post exercise period.
Post-Workout Oxygen Consumption to increase metabolism:
There are several factors which influence the excess post exercise oxygen consumption (resynthesis of creatine phosphate in muscle, lactate removal, restoration of muscle and blood oxygen stores, elevated body temperature, post exercise elevation of heart rate and breathing, elevated hormones). In one study researchers examined the post-exercise oxygen consumption of strength training exercise to increase metabolism. Metabolic rate was measured for nine subjects after 40 minutes of cycling (80 percent of maximal heart rate), 40 minutes of circuit training (50% of individuals' 1 RM x 15 repetitions for 4 sets), 40 minutes of heavy resistance lifting (80-90% of 1 RM x 3-8 repetitions x 3 sets), and a control interval. All forms of exercise increased the metabolic rate immediately after exertion. For circuit training and heavy resistance lifting, the metabolism increase was also significant 30 minutes after exertion. The absolute total increment in caloric use after exertion was comparable among circuit training, heavy lifting, and cycling. However, cycling alone was far less than both forms of weight training.
In any case when one actually examines the energy cost or calories burned during the post-exercise period it is relatively small. Some researchers have commented that the post-exercise effect is sufficiently small and that it does not have a major role in the control of weight loss by itself. However, if you combine the entire exercise session with proper diet, weight loss and an increase in metabolism can be substantial.
The other factor to consider with the post-exercise is the fuel which is utilized. Strength training exercise tends to burn/utilize carbohydrate during the actual training session. However, after a workout more fat is burned to meet the energy demands of your body. The more carbohydrate burned during an exercise period, the more fat burned after exercise. The higher the exercise intensity, proportionately more fat will be burned during the recovery (resting) phase.
Recent research at Colorado State University examined the effect of a resistance training session on post-exercise energy expenditure and resting metabolic rate, concluding that strenuous strength training can elevate metabolic rate for extended periods, and that this increased metabolism is due to the oxidation of body fat.
Conclusion to Increase and Speed Up Metabolism:
Strength training increases energy expenditure during a training session. The high intensity or anaerobic nature of strength training indicates a higher utilization of carbohydrates during a training session. During the post-exercise recovery period, energy expenditure is elevated for a period ranging from two to fifteen hours. The increased energy demands are obtained by burning more calories, and a good portion of those calories are coming from stored fat.
The addition of muscle mass on an individual will cause an increase in the number of calories that are utilized at rest. So it is comforting to know while one is exerting themselves through a high intensity workout, that the hard work will result in an increase in metabolism that continues to burn calories hours after a workout.
So many people try to lose weight on their own and unfortunately suffer the consequences by negatively altering their metabolism, thyroid, and hormonal function. When this occurs weight loss becomes impossible and no diets will work. JOIN TODAY and let us help you!
When our main source of energy (glucose) depletes, the process of metabolism turns to fat stores (body fat) for it’s primary energy source. On the other hand when our supply of blood sugar is too high, the process of metabolism stores excess "energy" by converting it into body fat causing the weight scale to move in an upward direction.
If you want to increase your metabolism you should first consider all the factors involved. Sex, age, the amount of muscle tissue on your body, weight, activity level, and current physical condition. RMR (Resting Metabolic Rate), is the number of calories you would burn if you were to do nothing but rest for 24 hours. RMR is the minimum amount of energy required to maintain normal bodily functions (heart beating, breathing, normal body temperature, brain function, kidney function, and so on).
Proper diet will increase and speed up your metabolism. It is important to never skip a meal or go on any type of starvation diet. You should always eat healthy snacks between meals. The idea is to eat frequently to prevent hunger pangs, and to keep your energy levels consistent which in turn will increase and speed up your metabolism.
Our bodies were designed with a survival mechanism just in case there is a time of famine. Because of this mechanism, it is easier for the body to store fat. If we go on any calorie deficit diet or some type of starvation diet you can forget about increasing your metabolism because our body's metabolism decreases in order to conserve energy. In this mode, it is much easier for the body to store what we eat as body fat and burn energy from muscle tissue. Since muscle tissue burns a higher amount of calories, the less we have the lower our metabolism will be.
Increase metabolism by eating several smaller meals per day. The idea is to never let yourself get hungry. One way to accomplish this would be to eat three healthy nutritious meals and eat healthy nutritious snacks in between those meals keeping yourself satisfied throughout the day.
It will be very important that the snacks are healthy, and that the meal sizes are reduced to compensate for the additional calories the snacks provide to prevent weight gain.
So many people try to lose weight on their own and unfortunately suffer the consequences by negatively altering their metabolism, thyroid, and hormonal function. When this occurs weight loss becomes impossible unless you know exactly what to do to reverse the damage. Why play with your health when you can get professional support today.
How to Increase Metabolism Through Exercise
When we exercise, our bodies require more energy and our metabolism increases in order to supply it. However, most of the time we are not all that active, which is the reason people want to increase their metabolism. The idea is to burn more calories when doing very little, like sitting around or even sleeping.
Metabolism: "Chemical changes that utilize energy and result in tissue and compound building (anabolism) or breakdown of substrates and release of energy (catabolism)." The preceding definition of metabolism was taken from the Dictionary of Sport and Exercise Sciences. From this definition one will be able to understand how strength training can influence metabolism.
There are three ways strength training can increase metabolism.
the workout session itself
the post-training oxygen consumption following exercise
the addition of lean muscle mass.
The Workout Session: Muscles contracting under heavy loads require energy. They also produce heat which is a by-product of muscular contraction. How much strength training will increase metabolism will vary depending upon the amount of muscle tissue involved in an exercise and the level of resistance weight that is used. For example, doing squats using your leg muscles will require far more energy than doing bicep curl's using your arms.
The metabolic rate or energy expenditure has been estimated to vary from five to ten calories per minute, depending on whether large or small muscle groups were involved in the exercise. For those who are interested in body composition changes such as weigh loss they should train at 60 to 80 percent of their one rep max weight. The metabolic rate is higher at increased loads, thus causing a greater number of calories utilized.
Adding New Muscle to Increase Metabolism:
It has been proven time and time again that properly performed high intensity strength training stimulates the development of muscle mass which in turn will alter metabolism in two different ways. First, resting metabolic rate is increased when one gains muscle mass. While the energy expenditure per pound of lean body mass does not change, the addition of more muscle mass means higher energy expenditure or increased metabolism at rest.
Second, the more muscle mass an individual has the greater the post exercise oxygen consumption. When strength trained individuals were compared to non-trained individuals, there was no difference in post exercise oxygen consumption per pound of muscle. However, since the strength training individuals have more muscle mass, they burn more calories during the post exercise period.
Post-Workout Oxygen Consumption to increase metabolism:
There are several factors which influence the excess post exercise oxygen consumption (resynthesis of creatine phosphate in muscle, lactate removal, restoration of muscle and blood oxygen stores, elevated body temperature, post exercise elevation of heart rate and breathing, elevated hormones). In one study researchers examined the post-exercise oxygen consumption of strength training exercise to increase metabolism. Metabolic rate was measured for nine subjects after 40 minutes of cycling (80 percent of maximal heart rate), 40 minutes of circuit training (50% of individuals' 1 RM x 15 repetitions for 4 sets), 40 minutes of heavy resistance lifting (80-90% of 1 RM x 3-8 repetitions x 3 sets), and a control interval. All forms of exercise increased the metabolic rate immediately after exertion. For circuit training and heavy resistance lifting, the metabolism increase was also significant 30 minutes after exertion. The absolute total increment in caloric use after exertion was comparable among circuit training, heavy lifting, and cycling. However, cycling alone was far less than both forms of weight training.
In any case when one actually examines the energy cost or calories burned during the post-exercise period it is relatively small. Some researchers have commented that the post-exercise effect is sufficiently small and that it does not have a major role in the control of weight loss by itself. However, if you combine the entire exercise session with proper diet, weight loss and an increase in metabolism can be substantial.
The other factor to consider with the post-exercise is the fuel which is utilized. Strength training exercise tends to burn/utilize carbohydrate during the actual training session. However, after a workout more fat is burned to meet the energy demands of your body. The more carbohydrate burned during an exercise period, the more fat burned after exercise. The higher the exercise intensity, proportionately more fat will be burned during the recovery (resting) phase.
Recent research at Colorado State University examined the effect of a resistance training session on post-exercise energy expenditure and resting metabolic rate, concluding that strenuous strength training can elevate metabolic rate for extended periods, and that this increased metabolism is due to the oxidation of body fat.
Conclusion to Increase and Speed Up Metabolism:
Strength training increases energy expenditure during a training session. The high intensity or anaerobic nature of strength training indicates a higher utilization of carbohydrates during a training session. During the post-exercise recovery period, energy expenditure is elevated for a period ranging from two to fifteen hours. The increased energy demands are obtained by burning more calories, and a good portion of those calories are coming from stored fat.
The addition of muscle mass on an individual will cause an increase in the number of calories that are utilized at rest. So it is comforting to know while one is exerting themselves through a high intensity workout, that the hard work will result in an increase in metabolism that continues to burn calories hours after a workout.
So many people try to lose weight on their own and unfortunately suffer the consequences by negatively altering their metabolism, thyroid, and hormonal function. When this occurs weight loss becomes impossible and no diets will work. JOIN TODAY and let us help you!
Weight gains follow marriage
What is it about wedded bliss that turns some of us into wedded blimbs? According to the journal Obesity getting hitched is a surefire way to pack on the pounds. Researchers charted 11,000 individuals transitioning from being single to married or cohabitating status and found the transition doubled a person's risk of becoming obese. Just what is it about a stable, long-term romantic relationship that seems to make us fatter? The main factor appeared to be a marked decline in the desire to maintain body weight or general appearance for the purpose of attracting a mate. Of course, I can't, in good conscience, support that outlook - you ought to keep yourself in fine physical condition whether you have a ring on your finger or not. For a little help, don't hesitate to contact me.
Wednesday, June 8, 2011
How to Lose Leg Fat- 6 Tips On Loosing Leg Fat
A lot of people are wanting to know how to lose leg fat. Fat on the legs is a common problem in both men and women, but especially women. Everyone has those specific areas of their body where they gain the most weight. For many, just the mere thought of the excess fat surrounding their thighs and calves is disgusting. A lot of people have so much leg fat that their legs are covered in stretch marks. Fortunately, there is good news. You can get rid of your leg fat.
Walking
Do you really want to know how to lose leg fat? Then it’s time to get in motion. Walking is an excellent exercise for getting rid of fat around the legs because it obviously involves a lot of leg movement. In addition, you’re burning fat all over your body, which speeds up your overall metabolism.
Running
Some people prefer to run when burning leg fat. Running is considered a bit more hardcore and aggressive. If you’re interested in getting rid of your fat fast, then running should work out perfectly for you. Be sure to run everyday, preferably uphill and on flat surfaces. For even quicker results, alternate running with walking. Walk at a moderate pace for about two minutes, and then run as fast as you can for 30 seconds. Continue to do this for about 30 to 45 minutes, three to five times per week.
Cycling
You can choose to ride your bike or hop on the bike at the gym. Either way, biking is great for the legs and it also helps to build muscle. A lot of people are afraid to build muscle when attempting to burn leg fat because they are afraid that building muscle will contribute to a more bulky appearance. Fortunately, this is not true. Building muscle will increase the amount of calories burned and help you to display a leaner, tighter, and toned appearance.
Stair Climber
Using a stair climber is another way on how to lose leg fat effectively and quickly. Although you may not think so, your legs will not get bigger, but slimmer and more attractive. Building muscle and burning calories at the same time is one of the best ways to get rid of that fat for good.
Dancing
Have you ever considered taking up dancing? We have ball room dancing and Zumba dancing classes here at Prairie Life. Dance lessons designed for tightening and toning the entire body, including the legs.
Swimming
Perhaps you’re more interested in swimming. Swimming involves the entire body and requires a great deal of focus. When you’re mentally aligned with your goals, you’ll achieve them quicker. Focus on using your legs while swimming. Fortunately, unlike the other above-mentioned methods, you won’t have to worry about breaking a sweat, but you’ll certainly feel it the next day.
Knowing how to burn leg fat isn’t rocket science. It’s simple common sense. The only problem you may have is sticking to your routine. Remember to start off slowly and gradually ease into it. Don’t be afraid to switch up your exercises to keep it interesting and exciting.
Bonus tip!
Don't forget to do your resistance training. You can't burn the fat on your legs if you don't do resistance training.
Walking
Do you really want to know how to lose leg fat? Then it’s time to get in motion. Walking is an excellent exercise for getting rid of fat around the legs because it obviously involves a lot of leg movement. In addition, you’re burning fat all over your body, which speeds up your overall metabolism.
Running
Some people prefer to run when burning leg fat. Running is considered a bit more hardcore and aggressive. If you’re interested in getting rid of your fat fast, then running should work out perfectly for you. Be sure to run everyday, preferably uphill and on flat surfaces. For even quicker results, alternate running with walking. Walk at a moderate pace for about two minutes, and then run as fast as you can for 30 seconds. Continue to do this for about 30 to 45 minutes, three to five times per week.
Cycling
You can choose to ride your bike or hop on the bike at the gym. Either way, biking is great for the legs and it also helps to build muscle. A lot of people are afraid to build muscle when attempting to burn leg fat because they are afraid that building muscle will contribute to a more bulky appearance. Fortunately, this is not true. Building muscle will increase the amount of calories burned and help you to display a leaner, tighter, and toned appearance.
Stair Climber
Using a stair climber is another way on how to lose leg fat effectively and quickly. Although you may not think so, your legs will not get bigger, but slimmer and more attractive. Building muscle and burning calories at the same time is one of the best ways to get rid of that fat for good.
Dancing
Have you ever considered taking up dancing? We have ball room dancing and Zumba dancing classes here at Prairie Life. Dance lessons designed for tightening and toning the entire body, including the legs.
Swimming
Perhaps you’re more interested in swimming. Swimming involves the entire body and requires a great deal of focus. When you’re mentally aligned with your goals, you’ll achieve them quicker. Focus on using your legs while swimming. Fortunately, unlike the other above-mentioned methods, you won’t have to worry about breaking a sweat, but you’ll certainly feel it the next day.
Knowing how to burn leg fat isn’t rocket science. It’s simple common sense. The only problem you may have is sticking to your routine. Remember to start off slowly and gradually ease into it. Don’t be afraid to switch up your exercises to keep it interesting and exciting.
Bonus tip!
Don't forget to do your resistance training. You can't burn the fat on your legs if you don't do resistance training.
step out for more power
Barbell Side Lunge
Why you need to do this:
Your legs are designed to work on all different planes of motion, not just forward and backward. Training lunges in a multitude of directions works muscles from new angles,strengthening ligaments, tendons, and stabilizing muscles while building size and improving sports performance.
Targets:
Glutes, quads, inner and outer thighs and calves
Set-up:
Balance a barbell across your shoulders and traps and stand with your feet hip width apart, knees soft and toes forward. Lift your chest and stand up straight
Action:
Take a large step to the side with your right leg, bending your right knee deeply while straightening your left leg. When your right thigh comes parallel to the floor, push off explosively with your right foot, bringing your legs back together in the starting position.
Why you need to do this:
Your legs are designed to work on all different planes of motion, not just forward and backward. Training lunges in a multitude of directions works muscles from new angles,strengthening ligaments, tendons, and stabilizing muscles while building size and improving sports performance.
Targets:
Glutes, quads, inner and outer thighs and calves
Set-up:
Balance a barbell across your shoulders and traps and stand with your feet hip width apart, knees soft and toes forward. Lift your chest and stand up straight
Action:
Take a large step to the side with your right leg, bending your right knee deeply while straightening your left leg. When your right thigh comes parallel to the floor, push off explosively with your right foot, bringing your legs back together in the starting position.
Monday, October 11, 2010
core stability
If you imagine your trunk as an onion with layers of rings from the inside (core) all the way to the outside this will represent our muscle support network. Typically, the center of the onion is engaged and supports the spine (in ideal situation). This provides our brain with a feeling of security, i.e., stability, which allows for us to excute a full range of motion across that particular joint. In simplest terms we require stability for full mobility to be executed safely and efficiently.
Mobility without stability is what leads to repetitious stress, degeneration and injury. If your joint is unstable internally and you create motion across this joint it leads to micro trauma that accumulates over time.
If the center of your onion is weak your brain will naturally look for help in providing the much needed stabilization. So, what does it do? You guessed it. The brain will start to recruit other layers of the ‘onion’ and squeeze the inside, ‘core’, from the outside in.
Can you begin to see how inefficient this is?
What’s more is that these muscle groups were not designed to fire all day and support the spine. This is why they begin to fatigue, ache and cause you pain.
It is the Multifidus, External/Internal Oblique muscles and the Transverse Abdominis that play a crucial role in stabiliation of the pelvis and the spine so that full range of motion can be achieved with proper stability.
The Psoas muscle also plays an integral role in core support and stability. A deconditioned core will tend to cause a gradual 'unraveling' of your muscular support network from the inside out. This is often the missing link in a lifelong struggle with chronic low back pain.
Often times in the clinical setting this simple step is overlooked. At Prairie Life Fitness we pride ourselves on integrating advanced technologies in health care.
Call us now to start enjoying the benefits of a healthy and conditioned core
Mobility without stability is what leads to repetitious stress, degeneration and injury. If your joint is unstable internally and you create motion across this joint it leads to micro trauma that accumulates over time.
If the center of your onion is weak your brain will naturally look for help in providing the much needed stabilization. So, what does it do? You guessed it. The brain will start to recruit other layers of the ‘onion’ and squeeze the inside, ‘core’, from the outside in.
Can you begin to see how inefficient this is?
What’s more is that these muscle groups were not designed to fire all day and support the spine. This is why they begin to fatigue, ache and cause you pain.
It is the Multifidus, External/Internal Oblique muscles and the Transverse Abdominis that play a crucial role in stabiliation of the pelvis and the spine so that full range of motion can be achieved with proper stability.
The Psoas muscle also plays an integral role in core support and stability. A deconditioned core will tend to cause a gradual 'unraveling' of your muscular support network from the inside out. This is often the missing link in a lifelong struggle with chronic low back pain.
Often times in the clinical setting this simple step is overlooked. At Prairie Life Fitness we pride ourselves on integrating advanced technologies in health care.
Call us now to start enjoying the benefits of a healthy and conditioned core
Friday, October 8, 2010
how to lose weight easily
Weight loss programs and diets?
What is the best and easist way to lose weight and show a weight loss? You are about to learn two simple secrets that will guarantee easy weight loss.
The first big secret:
The most powerful factor in weight loss
Have you ever noticed this:
People who have shed a lot of weight through successful dieting and exercise always want to encourage everyone else to lose weight. “If you want to lose weight,” they say, “I will show you how I did it.”
But even though they tell this to all the overweight people they know, the “fatties” will always ignore the advice — unless one factor is present. And this is the biggest secret to weight loss. If this factor is present, any overweight person can lose weight easily.
What is this secret? It is motivation.
What is motivation?
Motivation is the answer you give when someone says “Why do you want to lose weight?” Do you have a strong reason?
If you desperately want to lose weight before your upcoming wedding, that is a powerful motivator. If your doctor has told you to lose weight or you will be dead in 12 months, that is a powerful motivator too.
If you want to lose 10 lbs before your wedding, or you are an overweight actor who has landed a film role to play a skinnier person, you too have a powerful motivating factor.
Whatever your reason, it must be a strong motivation for you to lose weight. Without it, you are not yet ready to lose weight. It's as simple as that. That's why not everyone who goes to weight-loss clinics or tries hypnosis loses weight. They are too content with their life as it is. Motivation is missing.
Of course the motivation could simply be to lose weight so you will look better and find it easier to move around. Overweight adults often diet to lose weight to look more attractive or to get slimmer for their wedding, or to stop wrinkles. Overweight teens can feel shunned until they determine to lose weight. If your motivation is strong enough, you will find it much easier to lose weight.
“Think thin”
So, find a strong reason why you want to be thinner — you must be thinking more of the thinner, better looking, healthier, leaner, lovelier you than of how nice that cream doughnut looks. If you can imagine that cream doughnut sitting on your hips or tummy when you look in the mirror, it will help you decide whether you want to eat it and be about the size of a cream doughnut fatter, or ignore it and look a cream doughnut thinner.
So the first big secret to losing weight is motivation. If you have a powerful reason to lose weight, you will. It's as simple as that!
Got motivation? Then read on for two easy weight-loss plans that will work for the rest of your life. (There are other tips in throughout the blog that may also help desperate fatties)
One plan below lets you eat what you are already eating and slowly lose weight. This may be enough if you want to lose 10 lbs before you get married in 12 months time. The other shows how breaking up your meals better and choosing good foods can help you lose weight more quickly.
Another big secret:
Plan No.1: The “non-diet” diet
If you are overweight and find it difficult to stick to weight-loss programs, try this “non-diet” diet. We have never heard of a failure with this diet for those who genuinely make it part of their eating routine. It is natural, painless, and sensible.
The 10 per cent diet doesn't require a change in what you eat, just a slight change in how much you eat. It will help you steadily lose weight for as long as you like.
Avoid that last bite
The 10 per cent diet works in a similar way. It means you eat about 10 per cent less than you normally would. Take nine bites and leave the tenth. Cook nine spoonfuls instead of 10. Mentally divide your meal into 10 parts and give the tenth part to your dog (if one part looks bigger than the other nine, make sure the bigger one goes to the dog!)
It doesn't seem much, but after 10 days you will have eaten only nine days of your normal food intake. If you are getting married in 10 months' time, by the time your wedding arrives you will have eaten only nine months' supply of food and will have saved a whole month of food bills and will fit better into your wedding outfit. If you make sure you do even simple exercise (such as walking briskly or bike riding for 30 minutes) and cut down on foods loaded with fat or sugar, it may contribute another 10 per cent or more weight loss.
This easy way to lose weight makes you think before you eat. You don't cut down so much that you still feel hungry, yet you continue to eat what you eat now — if you want to. You can lose weight even more easily if you replace high-fat/high-sugar foods with low-fat/ low-sugar foods.
Simply buy less, cook less, and eat less. You will feel better while you save money and watch that excess weight slip off to reveal the real thinner, lovelier you!
Plan No.2:
The Eat More Meals Diet
To lose weight more quickly, you can follow the Eat More Meals Diet.
The Eat More Meals Diet changes your pattern of eating to give you healthier eating habits without leaving you hungry. It is designed to get you into the habit of eating for health instead of for pleasure.
You need to get out of your regular routine of having 3 big meals a day (with constant in-between snacks), or skipping meals to try to lose weight. Instead, plan 4 meals a day of better food that is filling enough to prevent you from wanting to snack.
It works like this. For the next 10 days, plan 4 meals a day made up from the following foods. Eat two or three of the items in each meal, but over the day try to get a variety — so you will be getting a good mixture of vitamins, fiber, protein, dairy, and nuts.
Salad or cooked vegetables
skinless chicken or chicken slices
skinless turkey slices
ham
fish
fruit
baked beans
cheese
milk
frozen yogurt
nuts.
Cross out anything from that list that you can't stand.
Drinks should include lots of water, but you can also have coffee and tea as long as you use an absolute minimum of sugar and honey as sweeteners — if you have to use them.
The idea is to get you through the day with healthy foods that stop you from feeling hungry. Leave at least two-and-a-half hours between each meal.
Example
Four meals (some are really snacks to fill you until the next meal):
1. Ham or tuna salad (lots of lettuce and tomato, plus maybe cucumber, celery, and onions), and a couple of handfuls of peanuts. 2. A pear, an orange, and a plum, with some cashews. 3. Turkey slices and cheese slices (as many as you need to feel satisfied). 4. Grilled, steamed or baked piece of fish (no batter or crumbs), plus a salad made of beans, lettuce, celery, tomatoes.
Try to get some nuts in at least two meals each day, with just one other item accompanying it (grapes, cottage cheese, salad, etc.). Vary some of the items you put in your garden salad or cooked vegetables so that each tastes a little different.
And get out of the habit of thinking you always need cereal for breakfast (or ham and eggs or sausages or whatever). Try a different breakfast, like a bowl of mixed vegetables and a frozen yogurt, or chicken and fresh fruit. Once or twice in the 10 days you could have a sandwich with one of the other items, or have a bowl of unsugared cereal.
Stagger your 4 meals across your day, but make sure you have the 4 meals, even if you don't eat much at one and eat more at another.
Weigh yourself early on the first morning, before you have anything to eat or drink, then again every three days, and again at the end of the 10 days. After 10 days, spend the next 2 or 3 days having something different (if you want to). You should now be getting an idea of what satisfies you and how much you need to keep going without feeling hungry.
You will need to impose a sensible limit on portions. You just need to feel satisfied, not full. Remember, to lose weight you have to eat for health, not for pleasure.
What is the best and easist way to lose weight and show a weight loss? You are about to learn two simple secrets that will guarantee easy weight loss.
The first big secret:
The most powerful factor in weight loss
Have you ever noticed this:
People who have shed a lot of weight through successful dieting and exercise always want to encourage everyone else to lose weight. “If you want to lose weight,” they say, “I will show you how I did it.”
But even though they tell this to all the overweight people they know, the “fatties” will always ignore the advice — unless one factor is present. And this is the biggest secret to weight loss. If this factor is present, any overweight person can lose weight easily.
What is this secret? It is motivation.
What is motivation?
Motivation is the answer you give when someone says “Why do you want to lose weight?” Do you have a strong reason?
If you desperately want to lose weight before your upcoming wedding, that is a powerful motivator. If your doctor has told you to lose weight or you will be dead in 12 months, that is a powerful motivator too.
If you want to lose 10 lbs before your wedding, or you are an overweight actor who has landed a film role to play a skinnier person, you too have a powerful motivating factor.
Whatever your reason, it must be a strong motivation for you to lose weight. Without it, you are not yet ready to lose weight. It's as simple as that. That's why not everyone who goes to weight-loss clinics or tries hypnosis loses weight. They are too content with their life as it is. Motivation is missing.
Of course the motivation could simply be to lose weight so you will look better and find it easier to move around. Overweight adults often diet to lose weight to look more attractive or to get slimmer for their wedding, or to stop wrinkles. Overweight teens can feel shunned until they determine to lose weight. If your motivation is strong enough, you will find it much easier to lose weight.
“Think thin”
So, find a strong reason why you want to be thinner — you must be thinking more of the thinner, better looking, healthier, leaner, lovelier you than of how nice that cream doughnut looks. If you can imagine that cream doughnut sitting on your hips or tummy when you look in the mirror, it will help you decide whether you want to eat it and be about the size of a cream doughnut fatter, or ignore it and look a cream doughnut thinner.
So the first big secret to losing weight is motivation. If you have a powerful reason to lose weight, you will. It's as simple as that!
Got motivation? Then read on for two easy weight-loss plans that will work for the rest of your life. (There are other tips in throughout the blog that may also help desperate fatties)
One plan below lets you eat what you are already eating and slowly lose weight. This may be enough if you want to lose 10 lbs before you get married in 12 months time. The other shows how breaking up your meals better and choosing good foods can help you lose weight more quickly.
Another big secret:
Plan No.1: The “non-diet” diet
If you are overweight and find it difficult to stick to weight-loss programs, try this “non-diet” diet. We have never heard of a failure with this diet for those who genuinely make it part of their eating routine. It is natural, painless, and sensible.
The 10 per cent diet doesn't require a change in what you eat, just a slight change in how much you eat. It will help you steadily lose weight for as long as you like.
Avoid that last bite
The 10 per cent diet works in a similar way. It means you eat about 10 per cent less than you normally would. Take nine bites and leave the tenth. Cook nine spoonfuls instead of 10. Mentally divide your meal into 10 parts and give the tenth part to your dog (if one part looks bigger than the other nine, make sure the bigger one goes to the dog!)
It doesn't seem much, but after 10 days you will have eaten only nine days of your normal food intake. If you are getting married in 10 months' time, by the time your wedding arrives you will have eaten only nine months' supply of food and will have saved a whole month of food bills and will fit better into your wedding outfit. If you make sure you do even simple exercise (such as walking briskly or bike riding for 30 minutes) and cut down on foods loaded with fat or sugar, it may contribute another 10 per cent or more weight loss.
This easy way to lose weight makes you think before you eat. You don't cut down so much that you still feel hungry, yet you continue to eat what you eat now — if you want to. You can lose weight even more easily if you replace high-fat/high-sugar foods with low-fat/ low-sugar foods.
Simply buy less, cook less, and eat less. You will feel better while you save money and watch that excess weight slip off to reveal the real thinner, lovelier you!
Plan No.2:
The Eat More Meals Diet
To lose weight more quickly, you can follow the Eat More Meals Diet.
The Eat More Meals Diet changes your pattern of eating to give you healthier eating habits without leaving you hungry. It is designed to get you into the habit of eating for health instead of for pleasure.
You need to get out of your regular routine of having 3 big meals a day (with constant in-between snacks), or skipping meals to try to lose weight. Instead, plan 4 meals a day of better food that is filling enough to prevent you from wanting to snack.
It works like this. For the next 10 days, plan 4 meals a day made up from the following foods. Eat two or three of the items in each meal, but over the day try to get a variety — so you will be getting a good mixture of vitamins, fiber, protein, dairy, and nuts.
Salad or cooked vegetables
skinless chicken or chicken slices
skinless turkey slices
ham
fish
fruit
baked beans
cheese
milk
frozen yogurt
nuts.
Cross out anything from that list that you can't stand.
Drinks should include lots of water, but you can also have coffee and tea as long as you use an absolute minimum of sugar and honey as sweeteners — if you have to use them.
The idea is to get you through the day with healthy foods that stop you from feeling hungry. Leave at least two-and-a-half hours between each meal.
Example
Four meals (some are really snacks to fill you until the next meal):
1. Ham or tuna salad (lots of lettuce and tomato, plus maybe cucumber, celery, and onions), and a couple of handfuls of peanuts. 2. A pear, an orange, and a plum, with some cashews. 3. Turkey slices and cheese slices (as many as you need to feel satisfied). 4. Grilled, steamed or baked piece of fish (no batter or crumbs), plus a salad made of beans, lettuce, celery, tomatoes.
Try to get some nuts in at least two meals each day, with just one other item accompanying it (grapes, cottage cheese, salad, etc.). Vary some of the items you put in your garden salad or cooked vegetables so that each tastes a little different.
And get out of the habit of thinking you always need cereal for breakfast (or ham and eggs or sausages or whatever). Try a different breakfast, like a bowl of mixed vegetables and a frozen yogurt, or chicken and fresh fruit. Once or twice in the 10 days you could have a sandwich with one of the other items, or have a bowl of unsugared cereal.
Stagger your 4 meals across your day, but make sure you have the 4 meals, even if you don't eat much at one and eat more at another.
Weigh yourself early on the first morning, before you have anything to eat or drink, then again every three days, and again at the end of the 10 days. After 10 days, spend the next 2 or 3 days having something different (if you want to). You should now be getting an idea of what satisfies you and how much you need to keep going without feeling hungry.
You will need to impose a sensible limit on portions. You just need to feel satisfied, not full. Remember, to lose weight you have to eat for health, not for pleasure.
Monday, October 4, 2010
shake receipe
I've had several readers ask me for smoothie and/or protein shake
recipes that taste good and meet all of the criteria that I laid
out in previous emails. Because I consider you all my good
friends, I'll give you my super secret recipe for a great tasting
chocolate peanut butter shake! These shakes are a great way to get
that critical protein and carry you over in the afternoon!
If you don't have one by now, get yourself a high-quality blender.
And my favorite place to get the protein powders listed below is
Netrition.com. I've been using them for years - their service is
unbeatable, they are extremely quick to ship, and their prices are
some of the best on the Internet.
Ok - here it is:
2 scoops chocolate whey protein - my recommendation is Nature's Best Isopure Low Carb Chocolate
2T of natural peanut butter - NOT the regular peanut butter that has added sugar - try the Smuckers smooth or chunky
2T of Jello Fat Free/Sugar Free Instant Chocolate Pudding
1T of unsweetened cocoa powder - lots of good antioxidants in cocoa
Ice
50 grams of protein, 16 grams of healthy fats, and minimal carbs -
and tastes pretty darn good!
Be creative - for example, you can throw in a small banana if your
daily intake allows it or use skim milk or nonfat dry milk instead
of water. Just make sure you take into account everything you are
putting in when you are figuring out your daily intake.
Chocolate not your thing? How about a Root Beer Float?!
1 can Diet Root Beer - I like Barq's the best
2T of heavy cream - this is OK for your diet, trust me! Just don't drink it by the gallon!
2 scoops vanilla whey protein - my recommendation is Nature's Best Isopure No Carb Vanilla
Ice
Great way to get 50 grams of protein in you with about 10 grams of
fat and no carbs!
recipes that taste good and meet all of the criteria that I laid
out in previous emails. Because I consider you all my good
friends, I'll give you my super secret recipe for a great tasting
chocolate peanut butter shake! These shakes are a great way to get
that critical protein and carry you over in the afternoon!
If you don't have one by now, get yourself a high-quality blender.
And my favorite place to get the protein powders listed below is
Netrition.com. I've been using them for years - their service is
unbeatable, they are extremely quick to ship, and their prices are
some of the best on the Internet.
Ok - here it is:
2 scoops chocolate whey protein - my recommendation is Nature's Best Isopure Low Carb Chocolate
2T of natural peanut butter - NOT the regular peanut butter that has added sugar - try the Smuckers smooth or chunky
2T of Jello Fat Free/Sugar Free Instant Chocolate Pudding
1T of unsweetened cocoa powder - lots of good antioxidants in cocoa
Ice
50 grams of protein, 16 grams of healthy fats, and minimal carbs -
and tastes pretty darn good!
Be creative - for example, you can throw in a small banana if your
daily intake allows it or use skim milk or nonfat dry milk instead
of water. Just make sure you take into account everything you are
putting in when you are figuring out your daily intake.
Chocolate not your thing? How about a Root Beer Float?!
1 can Diet Root Beer - I like Barq's the best
2T of heavy cream - this is OK for your diet, trust me! Just don't drink it by the gallon!
2 scoops vanilla whey protein - my recommendation is Nature's Best Isopure No Carb Vanilla
Ice
Great way to get 50 grams of protein in you with about 10 grams of
fat and no carbs!
Friday, October 1, 2010
Are you tough enough? The Extreme Kettlebell Cardio Workout
The following will rip you through a blistering set of ball-buster kettlebell drills designed to raise the bar on your athletic potential—then leap over it.
This pounding Extreme Kettlebell workout will give even the most seasoned athlete fresh legs—and the inspiration to take his game to the next level.
Lesser mortals: simply use lighter bells to start with, until you are ready to join the serious ranks of the super-conditioned.
Become a well-oiled, unstoppable machine and discover what toughness is really all about, with The Extreme Kettlebell Cardio Workout.
Here's a breakdown of what you need to do:
The Manmaker
Bang off with a series of challenging, hi-octane drills: 10 thrusters/side, 10 clean and presses/side, then 10 OH squats/side, 10 windmills/side, and finally 10 swings or snatches/side.
The Upper Body Blast
Continue with a blistering series of upper body oriented exercises strung together in push-pull fashion in order to prevent over-emphasizing one particular movement pattern and to avoid burning out too early. One side of the body, preferably the non-dominant side, is worked first, then the other. This places deliberate and unforgiving stress on the respiratory muscles. The exercises include, in order, windmills, push presses, cleans, clean and presses, rowing, pushups, upright rowing, then finally the hot potato drill.
The Leg Burner
You ain't kidding! If you're not ready for this you could feel like you'd sucked on gasoline then thrust a burning torch down your throat. Could be called the lung burner as well because of the intensity of this series. Just be prepared… 10 overhead sq/side, 10 squat kicks/side, 10 overhead lunges/side, 10 tactical lunges/side, 10 swings/side, and finally 20 bodyweight squats.
The Swing Workout
Still standing? Then pound out a series of swing variations interspersed with the hot potato drill to allow the hip and thigh muscles to recover slightly, while keeping the heart rate high and working the core in a different way. The swing variations include one handed swings, high pulls, clean and presses, cleans, then back to standard swings. When I did this every cell in my body screamed for relief…
The Slingshot
But wait, there's more savagery to be enjoyed: between the legs pass variation of the Slingshot is performed between sets of 2 handed drills including squats, overhead push presses, tactical lunges, thrusters. That'll teach you!
The Turkish Getup
A "nice" way to finish off. 5 sets per side consisting of 2 getups, 2 overhead squats, 2 windmills, then 10 swings (2 handed) before switching sides and repeating the sequence. A good focus training as it is difficult to breathe, concentrate on form, and keep pushing through the fatigue at this stage of the training session. Also a dynamite routine done on its own.
Core Workout/Cooldown
Administer the final smacks to your battered body with this highly demanding routine cunningly crafted to scorch the pre-fatigued core muscles as well as hammer the last remnants of your cardiovascular system. This workout is unorthodox in the sense that the reps are high relative to what would be recommended for pure strength purposes. Live with it!
Do you like the psycho-satisfaction of murdering your abs? Is that what you get off on? Do you feel that you haven't really worked out unless your abs are contorting in pain? Then here's the perfect Killer drills for you, you devious twisted person…
The evil drills span from situps with the bell, crunchs, lateral leg raises, floor wipers, Russian twists, partial get-ups for the obliques, frontal leg raises, followed by a brief stretching session, to bring you back from hell…
If you feel you're not yet man enough to follow along for the entire Extreme Kettlebell Workout in one shot, then I have some advice for you:
I designed the routines to be as different as possible from one another so if a person wanted, they could do one routine a day and have worked their entire body by the end of the week. I also wanted it to be possible to do the entire workout in one session by carefully distributing the load so a person would not have to quit because a particular bodypart was too fatigued to continue.
The only reason a person should be unable to complete the whole hour would be more due to a low lactate threshold and/ or difficulty tolerating the pain associated with prolonged oxygen debt. I made the rep counts all to 10 so a person could start out doing say 5 reps of each exercise in a routine, then progress up to 10 as their fitness improves. Also, some people I have talked to said they like to alternate between a heavier and lighter bell depending on their goals for that day."
Have at it—and let us hear about your results!
This pounding Extreme Kettlebell workout will give even the most seasoned athlete fresh legs—and the inspiration to take his game to the next level.
Lesser mortals: simply use lighter bells to start with, until you are ready to join the serious ranks of the super-conditioned.
Become a well-oiled, unstoppable machine and discover what toughness is really all about, with The Extreme Kettlebell Cardio Workout.
Here's a breakdown of what you need to do:
The Manmaker
Bang off with a series of challenging, hi-octane drills: 10 thrusters/side, 10 clean and presses/side, then 10 OH squats/side, 10 windmills/side, and finally 10 swings or snatches/side.
The Upper Body Blast
Continue with a blistering series of upper body oriented exercises strung together in push-pull fashion in order to prevent over-emphasizing one particular movement pattern and to avoid burning out too early. One side of the body, preferably the non-dominant side, is worked first, then the other. This places deliberate and unforgiving stress on the respiratory muscles. The exercises include, in order, windmills, push presses, cleans, clean and presses, rowing, pushups, upright rowing, then finally the hot potato drill.
The Leg Burner
You ain't kidding! If you're not ready for this you could feel like you'd sucked on gasoline then thrust a burning torch down your throat. Could be called the lung burner as well because of the intensity of this series. Just be prepared… 10 overhead sq/side, 10 squat kicks/side, 10 overhead lunges/side, 10 tactical lunges/side, 10 swings/side, and finally 20 bodyweight squats.
The Swing Workout
Still standing? Then pound out a series of swing variations interspersed with the hot potato drill to allow the hip and thigh muscles to recover slightly, while keeping the heart rate high and working the core in a different way. The swing variations include one handed swings, high pulls, clean and presses, cleans, then back to standard swings. When I did this every cell in my body screamed for relief…
The Slingshot
But wait, there's more savagery to be enjoyed: between the legs pass variation of the Slingshot is performed between sets of 2 handed drills including squats, overhead push presses, tactical lunges, thrusters. That'll teach you!
The Turkish Getup
A "nice" way to finish off. 5 sets per side consisting of 2 getups, 2 overhead squats, 2 windmills, then 10 swings (2 handed) before switching sides and repeating the sequence. A good focus training as it is difficult to breathe, concentrate on form, and keep pushing through the fatigue at this stage of the training session. Also a dynamite routine done on its own.
Core Workout/Cooldown
Administer the final smacks to your battered body with this highly demanding routine cunningly crafted to scorch the pre-fatigued core muscles as well as hammer the last remnants of your cardiovascular system. This workout is unorthodox in the sense that the reps are high relative to what would be recommended for pure strength purposes. Live with it!
Do you like the psycho-satisfaction of murdering your abs? Is that what you get off on? Do you feel that you haven't really worked out unless your abs are contorting in pain? Then here's the perfect Killer drills for you, you devious twisted person…
The evil drills span from situps with the bell, crunchs, lateral leg raises, floor wipers, Russian twists, partial get-ups for the obliques, frontal leg raises, followed by a brief stretching session, to bring you back from hell…
If you feel you're not yet man enough to follow along for the entire Extreme Kettlebell Workout in one shot, then I have some advice for you:
I designed the routines to be as different as possible from one another so if a person wanted, they could do one routine a day and have worked their entire body by the end of the week. I also wanted it to be possible to do the entire workout in one session by carefully distributing the load so a person would not have to quit because a particular bodypart was too fatigued to continue.
The only reason a person should be unable to complete the whole hour would be more due to a low lactate threshold and/ or difficulty tolerating the pain associated with prolonged oxygen debt. I made the rep counts all to 10 so a person could start out doing say 5 reps of each exercise in a routine, then progress up to 10 as their fitness improves. Also, some people I have talked to said they like to alternate between a heavier and lighter bell depending on their goals for that day."
Have at it—and let us hear about your results!
Mini Meal Diet
The six mini meal a day diet plan has been a proven successful fast and healthy way to lose weight. As a matter of fact it is a great change of lifestyle plan as well.
Dieting doesn't mean you have to die while you at it. Dieting doesn't have to make you feel sluggish and starving all the time either. I have found this to be a workable plan
Instead of three tasteless low-fat meals where you engorge on green beans just to feel full and then discover you only lost 1 pound; try six tasty small meals that keep you feeling full and build your metabolism for fast weight loss 5-10 in a week.
The secret is your are fueling your metabolism where it has to work continuously while burning out excess fat.
Here are a few of my menu choices that you can try or inspire you to create your own.
MENU # 1
Breakfast: 1 egg, 1 piece of high fiber toast ( can spray with fat-free butter spray),1 cup of skim milk.
Mid-morning Snack: 1 apple sliced with 1 TBS of peanut butter spread on slices. Drink a large glass of water or Splenda tea.
Lunch: Tuna Salad sandwich ( made with fat-free mayo or miracle whip),1 small bag of Baked Lays and a small dish of sugar-free jello for dessert.
Mid-Day Snack: 1 orange or 1 protein bar
Supper:1 Marinated broiled or grilled chicken breast, steamed veggies, side salad sprinkled with cheese and low-fat dressing. Dessert: 1 cup of lite vanilla ice-cream.
Evening Snack: 4 crackers with thin slices of cheddar cheese
Drink lots of water and splenda tea throughout the day and exercise!
________________________________________________________
MENU # 2
Breakfast: 1 ruby red grape fruit , 1 1/2 cups of low calorie cerial and fat-free milk
Mid-morning snack : 2 slices of cheddar cheese
Lunch: 1 chicken with steamed broccoli. Dessert : 1 cup of sugar-free fat-free pudding.
Mid-day snack: 1 banana and 2 low-fat cookies
Supper: Simmered Turkey Gourmet Sandwich ( Take deli turkey and simmer it in Swiss cheese, then add lettuce, tomato, onions ect., put it on toasted bread; very scrumptious). Dessert: Grapes ( You can sprinkle with light Splenda for sweetness).
Evening Snack: 1 cup of fat-free yogurt
Drink lots of water, splenda tea and exercise!
___________________________________________________________
Menu #3
Breakfast: 1 cup of lite vanilla yogurt,1 cup of grapes. Sprinkle granola or Kashi cereal on top.
Mid- morning snack: 1 orange
Lunch: salad with grilled chicken, chopped bananas and jello with fat-free whip topping on top.
Mid-Day snack: 6 baby carrots dipped in low-fat ranch
Supper: Grilled Chicken salad with cheddar cheese and low-fat dressing. Dessert: Low-fat brownie
Evening Snack: 5 pretzel sticks, 1 cup of skim milk
Drink lots of water and splenda tea and exercise!
____________________________________________________________
What is great about this diet is you don't have to feel hungry, you can also interchange a few of these selections, but be careful I tried to balance out the more fattening foods with proteins and veggies.
Dieting doesn't mean you have to die while you at it. Dieting doesn't have to make you feel sluggish and starving all the time either. I have found this to be a workable plan
Instead of three tasteless low-fat meals where you engorge on green beans just to feel full and then discover you only lost 1 pound; try six tasty small meals that keep you feeling full and build your metabolism for fast weight loss 5-10 in a week.
The secret is your are fueling your metabolism where it has to work continuously while burning out excess fat.
Here are a few of my menu choices that you can try or inspire you to create your own.
MENU # 1
Breakfast: 1 egg, 1 piece of high fiber toast ( can spray with fat-free butter spray),1 cup of skim milk.
Mid-morning Snack: 1 apple sliced with 1 TBS of peanut butter spread on slices. Drink a large glass of water or Splenda tea.
Lunch: Tuna Salad sandwich ( made with fat-free mayo or miracle whip),1 small bag of Baked Lays and a small dish of sugar-free jello for dessert.
Mid-Day Snack: 1 orange or 1 protein bar
Supper:1 Marinated broiled or grilled chicken breast, steamed veggies, side salad sprinkled with cheese and low-fat dressing. Dessert: 1 cup of lite vanilla ice-cream.
Evening Snack: 4 crackers with thin slices of cheddar cheese
Drink lots of water and splenda tea throughout the day and exercise!
________________________________________________________
MENU # 2
Breakfast: 1 ruby red grape fruit , 1 1/2 cups of low calorie cerial and fat-free milk
Mid-morning snack : 2 slices of cheddar cheese
Lunch: 1 chicken with steamed broccoli. Dessert : 1 cup of sugar-free fat-free pudding.
Mid-day snack: 1 banana and 2 low-fat cookies
Supper: Simmered Turkey Gourmet Sandwich ( Take deli turkey and simmer it in Swiss cheese, then add lettuce, tomato, onions ect., put it on toasted bread; very scrumptious). Dessert: Grapes ( You can sprinkle with light Splenda for sweetness).
Evening Snack: 1 cup of fat-free yogurt
Drink lots of water, splenda tea and exercise!
___________________________________________________________
Menu #3
Breakfast: 1 cup of lite vanilla yogurt,1 cup of grapes. Sprinkle granola or Kashi cereal on top.
Mid- morning snack: 1 orange
Lunch: salad with grilled chicken, chopped bananas and jello with fat-free whip topping on top.
Mid-Day snack: 6 baby carrots dipped in low-fat ranch
Supper: Grilled Chicken salad with cheddar cheese and low-fat dressing. Dessert: Low-fat brownie
Evening Snack: 5 pretzel sticks, 1 cup of skim milk
Drink lots of water and splenda tea and exercise!
____________________________________________________________
What is great about this diet is you don't have to feel hungry, you can also interchange a few of these selections, but be careful I tried to balance out the more fattening foods with proteins and veggies.
Monday, September 27, 2010
muscle building for skinny guys
Note: If you want a step-by-step proven workout plan for packing on slabs of muscle, I highly recommend coming in and getting a tailored personal training program.
With that out of the way…I’ve been getting a bunch of email lately with guys always asking me how can skinny guys build muscle.
Well here’s a no B.S. program to get you on the right path. It really comes down to three things. Lift. Eat. Recover.
Lifting to build muscle
As usual, we’re going to focus on compound movements using barbells (Pull Ups and Dips being the exceptions to the rule). We’re going to combine the 5×5 strength building protocol with a mid-range weight and rep format to promote hypertrophy (that means getting those muscles big!).
We’re also going to use the superset (doing two different exercises in a row without rest in between) to keep the workouts short and get you out of the gym in 30 minutes or less.
Muscle building workout plans
Phase 1
Workout A: Deadlift 5 reps x 5 sets.
Superset Shoulder Press with High Pulls 8 reps x 4 sets.
Workout B: Squat 5 reps x 5 sets.
Superset Bench Press with Pull Ups 8 reps x 4 sets.
You should stick with the same weight and try to finish all of the sets with that weight. So if you are bench pressing 150 lbs for 5 reps x 5 sets, you should use 150 lbs for all 5 sets. If you make it through that, the next time in the gym you should try 153 or 155 for 5×5.
You should always be trying to break your personal record from the last time in the gym. If you lift the same weight for 8 weeks straight, the muscle WILL NOT GROW. You gotta increase the weight if you want to increase the muscle size.
For Phase 1 you will train 3 days per week, alternating the above workouts. As an example, you may train on Mondays, Wednesdays, and Fridays. During the first week, you would do Workout A on Monday and Friday and Workout B on Wednesday. The second week, you would do Workout B on Monday and Friday and Workout A on Wednesday. Continue with the format and stay on Phase 1 until one of two things happen: 1) your results plateau, or 2) you get bored and don’t look forward to hitting the workouts anymore. Either way, you should stick with Phase 1 for a minimum of 4 weeks.
Phase 2
Workout A: Deadlift 5 reps x 5 sets.
Power Clean 8 reps x 3 sets.
Workout B: Shoulder Press 5 reps x 5 sets.
Superset Bent Over Rows with Bench Press 8 reps x 4 sets.
Workout C: Squat 5 reps x 5 sets.
Lunge 8 reps (each leg) x 3 sets.
Workout D: Pull Ups 5 reps x 5 sets.
Superset Dips with High Pull 8 reps x 4 sets.
For Phase 2 you will train 4 days per week, training two days on, one day off, two days on, two days off. As an example, you may do
• Monday – Workout A
• Tuesday – Workout B
• Wednesday – Rest
• Thursday – Workout C
• Friday – Workout D
• Saturday – Rest
• Sunday – Rest
Muscle Building Diet
Gaining weight is like going to war, and your weapon of choice is a fork.
In the most basic sense, eat more than you’re eating now. A lot more. In a more specific sense, where I commonly recommend a carbohydrate restriction for weight loss, I recommend eating carbohydrates with each meal for muscle building. When trying to put on muscle you should be eating anywhere from 3000-5000 calories per day depending on your current weight. Building muscle is 80% diet and 20% lifting. Your diet is that important.
But that’s not license to go crazy with Krispy Kreme and crapolla. Oatmeal, brown rice, whole wheat pastas and breads, and potatoes should be included in every meal. But that’s not at the sacrifice of your protein source: you should be eating a good protein source with each meal. Ideally about 6 oz. per meal. Unless of course you’re of the vegetarian persuasion, then no problem. . . tofu will work, as will beans and rice.
And to keep your vitamin and mineral content on point, eat at least one serving of fruits or vegetables with each meal. Nuts are another fine addition as they are calorically dense and nutrient packed.
Also, bring on the dairy! I’m typically not a big fan of dairy (is there another animal besides humans that drinks the milk of another animal?). But if you’ve been afflicted with Skinny-Man Syndrome your whole life, slurping down the cow juice will go a long way in adding the calories you need to pack on slabs of muscle.
Drinking 1/2 gallon – 1 gallon of whole milk per day is a good idea if you’re super skinny. It’ll add an additional 1200-2600 calories to your day. Super skinny guys can put on 10-15 lbs in a month by doing this.
Get protein right after your workout
An important thing to remember is you need to make sure you are eating breakfast everyday and also getting a lot of protein in right after your workout. Most guys that are skinny, have problems getting enough protein, so 20 oz+ of chocolate milk right after a workout will help. You can also eat protein after your workout, but chocolate milk is just much easier to deal with.
Strive to eat 3 meals per day with 3 snacks, with about three hours between meals.
A sample meal plan follows. When in doubt, just friggin’ eat!
Meal plans for gaining weight and building muscle
6:00am 4 eggs scrambled. Serving of homefried potatoes with green pepper and onion. Cup of oatmeal with mixed berries.
9:00am 8 oz glass whole milk. Large handful of walnuts. Fruit cup of melon and pineapple.
12:00pm Stir-fried chicken and broccoli with a large serving of brown rice.
3:00pm Turkey sandwich on whole wheat bread with lettuce, tomato, and mustard. 1 apple with natural peanut butter.
6:00pm Grilled steak with tomatoes, peppers, and onions wrapped in a whole wheat tortilla with cheddar cheese and black beans. Side salad of raw spinach.
9:00pm 8 oz. glass whole milk. 1 banana. Large handful of raw almonds.
The hardest thing about getting bigger is eating enough food. To make it easier I suggest cooking your meals ahead of time so they’re always ready. You can cook on Sunday and have meals that will last until Thursday. Things like burgers, chicken, pork, eggs, mashed potatoes, chili and veggies can all be prepared ahead of time.
Recap – what you should be eating
Protein – Eggs, chicken, pork, steak, burgers, almonds, walnuts, peanut butter, chili, beans
Carbohydrates – Potatoes (mashed or baked), whole wheat pasta, whole wheat bread, rice (w/beans)
Vegetables and Fruits – Bananas, oranges, apples, strawberries, green beans, lentils, broccoli, cauliflower
Dairy – Whole milk, plain yogurt with fresh berries
Proper recovery is crucial for muscle building
In today’s fast-paced world, recovery can often be the most difficult component to get in place. Do the following and your body will have the opportunity to process all of the lifting and eating into the muscles you desire.
• Sleep: Do your damnedest to get in 8 hours per day. A quick 20 minute nap in the afternoon is also great if you can squeeze it in.
• No more circuits: I love high intensity “Oh, shit I’m gonna puke” circuit training. But it will be counter productive if you’re trying to pack on the muscle. You have to be stingy with your calories: save ‘em for the heavy lifting and revisit the circuits when you’re ready to get lean.
• Take Off Days Off: Pay the neighborhood kid to cut the grass. Forget about off-day “cardio” nonsense. And unless your mortgage depends on it, avoid sport specific training if you can. Again, we’re being stingy with the calories and providing the body time and energy to recover from the intense lifting sessions.
• Relax!!!: Meditate. Read a book. Pet the dog. Or find a hobby that doesn’t involve jacking your heart rate. Whatever you do, make time for activities that help you de-stress.
I’m trying to get bigger but it’s not working
If you’re following the plan above and you’re not seeing results, there are a few reasons for it.
1. You’re not eating enough
This is plain and simple. If you’re following the plan above and you’re not gaining weight, then you’re not eating enough. Even if you think you’re eating a lot, you’re obviously not because you’re not gaining any weight!
My tips for making sure you always have food around to eat are as follows…
• Prepare meals in advance – You can prepare meals ahead of time for the next 3-4 days. You might think “this sucks I dont want to eat the same thing”….well TOUGH! What you’re doing right now obviously isn’t working, so it’s time to try something new. When trying to build muscle food should be seen as fuel, not a delicious meal.
• Keep your cupboards full – If you don’t have food to cook you’ll end up eating something that’s not going to help you build muscle. Keep food around at all times.
• Slurp the milk down – Seriously, if you’re not drinking 1/2 gallon – 1 gallon of whole milk per day, then get on it. Buy 2-3 gallons in advance, and drink them throughout the week.
2. You’re not pushing yourself hard enough when you workout
When you workout, you should be grunting out the last few reps of every set. That’s how intense each set should be. If you’re doing shoulder presses and you float through each set without a “tough rep” then you need to add more weight to the bar.
If you find it hard to push yourself like many people do, find a workout partner who is motivated like you that will help push you during a workout.
Your biggest muscle gains come in the last few reps you crank out when you think you can’t do anymore.
With that out of the way…I’ve been getting a bunch of email lately with guys always asking me how can skinny guys build muscle.
Well here’s a no B.S. program to get you on the right path. It really comes down to three things. Lift. Eat. Recover.
Lifting to build muscle
As usual, we’re going to focus on compound movements using barbells (Pull Ups and Dips being the exceptions to the rule). We’re going to combine the 5×5 strength building protocol with a mid-range weight and rep format to promote hypertrophy (that means getting those muscles big!).
We’re also going to use the superset (doing two different exercises in a row without rest in between) to keep the workouts short and get you out of the gym in 30 minutes or less.
Muscle building workout plans
Phase 1
Workout A: Deadlift 5 reps x 5 sets.
Superset Shoulder Press with High Pulls 8 reps x 4 sets.
Workout B: Squat 5 reps x 5 sets.
Superset Bench Press with Pull Ups 8 reps x 4 sets.
You should stick with the same weight and try to finish all of the sets with that weight. So if you are bench pressing 150 lbs for 5 reps x 5 sets, you should use 150 lbs for all 5 sets. If you make it through that, the next time in the gym you should try 153 or 155 for 5×5.
You should always be trying to break your personal record from the last time in the gym. If you lift the same weight for 8 weeks straight, the muscle WILL NOT GROW. You gotta increase the weight if you want to increase the muscle size.
For Phase 1 you will train 3 days per week, alternating the above workouts. As an example, you may train on Mondays, Wednesdays, and Fridays. During the first week, you would do Workout A on Monday and Friday and Workout B on Wednesday. The second week, you would do Workout B on Monday and Friday and Workout A on Wednesday. Continue with the format and stay on Phase 1 until one of two things happen: 1) your results plateau, or 2) you get bored and don’t look forward to hitting the workouts anymore. Either way, you should stick with Phase 1 for a minimum of 4 weeks.
Phase 2
Workout A: Deadlift 5 reps x 5 sets.
Power Clean 8 reps x 3 sets.
Workout B: Shoulder Press 5 reps x 5 sets.
Superset Bent Over Rows with Bench Press 8 reps x 4 sets.
Workout C: Squat 5 reps x 5 sets.
Lunge 8 reps (each leg) x 3 sets.
Workout D: Pull Ups 5 reps x 5 sets.
Superset Dips with High Pull 8 reps x 4 sets.
For Phase 2 you will train 4 days per week, training two days on, one day off, two days on, two days off. As an example, you may do
• Monday – Workout A
• Tuesday – Workout B
• Wednesday – Rest
• Thursday – Workout C
• Friday – Workout D
• Saturday – Rest
• Sunday – Rest
Muscle Building Diet
Gaining weight is like going to war, and your weapon of choice is a fork.
In the most basic sense, eat more than you’re eating now. A lot more. In a more specific sense, where I commonly recommend a carbohydrate restriction for weight loss, I recommend eating carbohydrates with each meal for muscle building. When trying to put on muscle you should be eating anywhere from 3000-5000 calories per day depending on your current weight. Building muscle is 80% diet and 20% lifting. Your diet is that important.
But that’s not license to go crazy with Krispy Kreme and crapolla. Oatmeal, brown rice, whole wheat pastas and breads, and potatoes should be included in every meal. But that’s not at the sacrifice of your protein source: you should be eating a good protein source with each meal. Ideally about 6 oz. per meal. Unless of course you’re of the vegetarian persuasion, then no problem. . . tofu will work, as will beans and rice.
And to keep your vitamin and mineral content on point, eat at least one serving of fruits or vegetables with each meal. Nuts are another fine addition as they are calorically dense and nutrient packed.
Also, bring on the dairy! I’m typically not a big fan of dairy (is there another animal besides humans that drinks the milk of another animal?). But if you’ve been afflicted with Skinny-Man Syndrome your whole life, slurping down the cow juice will go a long way in adding the calories you need to pack on slabs of muscle.
Drinking 1/2 gallon – 1 gallon of whole milk per day is a good idea if you’re super skinny. It’ll add an additional 1200-2600 calories to your day. Super skinny guys can put on 10-15 lbs in a month by doing this.
Get protein right after your workout
An important thing to remember is you need to make sure you are eating breakfast everyday and also getting a lot of protein in right after your workout. Most guys that are skinny, have problems getting enough protein, so 20 oz+ of chocolate milk right after a workout will help. You can also eat protein after your workout, but chocolate milk is just much easier to deal with.
Strive to eat 3 meals per day with 3 snacks, with about three hours between meals.
A sample meal plan follows. When in doubt, just friggin’ eat!
Meal plans for gaining weight and building muscle
6:00am 4 eggs scrambled. Serving of homefried potatoes with green pepper and onion. Cup of oatmeal with mixed berries.
9:00am 8 oz glass whole milk. Large handful of walnuts. Fruit cup of melon and pineapple.
12:00pm Stir-fried chicken and broccoli with a large serving of brown rice.
3:00pm Turkey sandwich on whole wheat bread with lettuce, tomato, and mustard. 1 apple with natural peanut butter.
6:00pm Grilled steak with tomatoes, peppers, and onions wrapped in a whole wheat tortilla with cheddar cheese and black beans. Side salad of raw spinach.
9:00pm 8 oz. glass whole milk. 1 banana. Large handful of raw almonds.
The hardest thing about getting bigger is eating enough food. To make it easier I suggest cooking your meals ahead of time so they’re always ready. You can cook on Sunday and have meals that will last until Thursday. Things like burgers, chicken, pork, eggs, mashed potatoes, chili and veggies can all be prepared ahead of time.
Recap – what you should be eating
Protein – Eggs, chicken, pork, steak, burgers, almonds, walnuts, peanut butter, chili, beans
Carbohydrates – Potatoes (mashed or baked), whole wheat pasta, whole wheat bread, rice (w/beans)
Vegetables and Fruits – Bananas, oranges, apples, strawberries, green beans, lentils, broccoli, cauliflower
Dairy – Whole milk, plain yogurt with fresh berries
Proper recovery is crucial for muscle building
In today’s fast-paced world, recovery can often be the most difficult component to get in place. Do the following and your body will have the opportunity to process all of the lifting and eating into the muscles you desire.
• Sleep: Do your damnedest to get in 8 hours per day. A quick 20 minute nap in the afternoon is also great if you can squeeze it in.
• No more circuits: I love high intensity “Oh, shit I’m gonna puke” circuit training. But it will be counter productive if you’re trying to pack on the muscle. You have to be stingy with your calories: save ‘em for the heavy lifting and revisit the circuits when you’re ready to get lean.
• Take Off Days Off: Pay the neighborhood kid to cut the grass. Forget about off-day “cardio” nonsense. And unless your mortgage depends on it, avoid sport specific training if you can. Again, we’re being stingy with the calories and providing the body time and energy to recover from the intense lifting sessions.
• Relax!!!: Meditate. Read a book. Pet the dog. Or find a hobby that doesn’t involve jacking your heart rate. Whatever you do, make time for activities that help you de-stress.
I’m trying to get bigger but it’s not working
If you’re following the plan above and you’re not seeing results, there are a few reasons for it.
1. You’re not eating enough
This is plain and simple. If you’re following the plan above and you’re not gaining weight, then you’re not eating enough. Even if you think you’re eating a lot, you’re obviously not because you’re not gaining any weight!
My tips for making sure you always have food around to eat are as follows…
• Prepare meals in advance – You can prepare meals ahead of time for the next 3-4 days. You might think “this sucks I dont want to eat the same thing”….well TOUGH! What you’re doing right now obviously isn’t working, so it’s time to try something new. When trying to build muscle food should be seen as fuel, not a delicious meal.
• Keep your cupboards full – If you don’t have food to cook you’ll end up eating something that’s not going to help you build muscle. Keep food around at all times.
• Slurp the milk down – Seriously, if you’re not drinking 1/2 gallon – 1 gallon of whole milk per day, then get on it. Buy 2-3 gallons in advance, and drink them throughout the week.
2. You’re not pushing yourself hard enough when you workout
When you workout, you should be grunting out the last few reps of every set. That’s how intense each set should be. If you’re doing shoulder presses and you float through each set without a “tough rep” then you need to add more weight to the bar.
If you find it hard to push yourself like many people do, find a workout partner who is motivated like you that will help push you during a workout.
Your biggest muscle gains come in the last few reps you crank out when you think you can’t do anymore.
Wednesday, September 15, 2010
cardio-vascular workout
To accomplish a good cardio-vascular workout all you really need is a good pair of running shoes. Most cardio-vascular exercise needs little or no third party apparatus to help you accomplish your routine. Running, dancing, walking can all be done with no equipment (well, if dancing, then maybe some music would help). Other forms of cardio are step, circuit training, bike riding, swimming, aerobics and more...
With most exercise you should always remember to warm up first and cool down afterwards. This means gently stretching and moving your muscles to start off with. Suddenly moving into full exercise without building up first will cause problems such as stiffness and cramps. Ease yourself into it. Then after exercise, the cool down is basically gently moving the muscles and joints to stretch and relax, as your body returns to its normal pace.
Running:
Make sure you have a good pair of running shoes. The technology put into these shoes nowadays is highly researched and designed to reduce shock to the feet, ankles, legs and back. So don't skimp on these - you get what you pay for.
Before you start your run, be sure to warm up first. Start with a brisk walk ensuring you move your arms vigorously gradually breaking into a slow jog. It is better to run at a speed to which you can still converse. If you find yourself losing breath, slow your pace down until you've recovered. If you are a novice runner try running and walking, until you can hold your run for 15 minutes.
Now increase the length and time of your run by a couple of minutes every other time you hit the road or treadmill, until you can run for 30 minutes without stopping. Try to increase your run time by 10% each week, remember not to over do it and don't forget to warm down at the end of each by slowing down gradually. When your run is complete stretch your legs for 30 seconds per muscle, hamstring, calf and thigh.
Cycling:
Cycling is one of the best ways to get a good cardio-vascular workout.
First of all, if you are riding on the roads safety is paramount, always use the appropriate safety equipment when road riding. You can stay fit by riding a bike to work, most people work within a five mile radius of there place of work, which is a perfect distance for a bike ride.
Exercise bikes can be used in a variety of ways, general riding for specified length of time, this is like going for a bike ride with out the dangers of road riding and the weather. Warm up riding you can use an exercise bike for warming up the legs before a leg workout. Also exercise bike classes, these classes are taken by an instructor, who will put you through various levels of pace, quite like a circuit training exercise with a bike.
You may find it surprising to find that riding a bike five miles 3 times per week will improve your heart rate, your posture, skin and weight control. Some even say that riding and running are great ways of relieving stress.
Swimming:
One of the best ways to firm up and trim your body down. Due to the resistance the water has on the body swimming involves all the major muscle groups this allows the body to burn up to 20% more calories than swimming through air. Swimming a few lengths per day will keep you fit and give you an excellent workout. Swimming also has less impact on the joints than say, running.
If you wish to take your swim a little further try picking up the pace of your swim, you can work up to a great aerobic exercise and give your body an excellent workout.
Start off by swimming 1-2 lengths at a time resting between sets if necessary, after you have swam ten lengths call it a day. The next day repeat the process until you can swim five lengths without a break. Progress to ten lengths in by adding an extra length each time you return.
You can put together your own cardio raining routing in the gym, if you have a problem with this then the staff on hand will write one for you and show you how to achieve your goal. Try to make your cardio last between an hour and an hour and a half. A good start point for cardio is always a run.
This cardio workout will work for a person of medium fitness, however adjust the times and pace according to your fitness levels.
1. Run at a light pace for 20 minutes, start off at a walking pace and gradually move to a run, this helps you get warmed up and the blood pumping.
2. Rowing machine- set the rowing machine for a countdown time of 15 minutes or keep a check on your watch or the clock. Start off with a slow rowing motion to get the pace up, maintain this steady pace throughout the full 13 minutes and use the 2 minutes to slow the pace down.
3. Move immediately on to exercise bike take a stead paced ride for 12 minutes with a sprint finish for the remaining 3 minutes.
4. After the exercise bike move directly on to the step climber for a period of 15 minutes climbing on a light level to get the legs going. Try to move at a swift pace for the full 15 minutes as this is the last of the leg work you will be doing.
5. When you have completed the step climber, move onto the abs bench for some crunches. 4 sets of crunches to failure is your target for this exercise. Try twisting your body and touching your left knee with your right elbow and vice versa.
6. The last exercise in this quick cardio workout is the leg raise apparatus. Bring your knees up to your chest for 3-4 sets for as many reps as possible (failure)
After the completion of this cardio workout, remember to do a full warm down by stretching the muscles. The full workout should take you around 1 hour 20 minutes.
With most exercise you should always remember to warm up first and cool down afterwards. This means gently stretching and moving your muscles to start off with. Suddenly moving into full exercise without building up first will cause problems such as stiffness and cramps. Ease yourself into it. Then after exercise, the cool down is basically gently moving the muscles and joints to stretch and relax, as your body returns to its normal pace.
Running:
Make sure you have a good pair of running shoes. The technology put into these shoes nowadays is highly researched and designed to reduce shock to the feet, ankles, legs and back. So don't skimp on these - you get what you pay for.
Before you start your run, be sure to warm up first. Start with a brisk walk ensuring you move your arms vigorously gradually breaking into a slow jog. It is better to run at a speed to which you can still converse. If you find yourself losing breath, slow your pace down until you've recovered. If you are a novice runner try running and walking, until you can hold your run for 15 minutes.
Now increase the length and time of your run by a couple of minutes every other time you hit the road or treadmill, until you can run for 30 minutes without stopping. Try to increase your run time by 10% each week, remember not to over do it and don't forget to warm down at the end of each by slowing down gradually. When your run is complete stretch your legs for 30 seconds per muscle, hamstring, calf and thigh.
Cycling:
Cycling is one of the best ways to get a good cardio-vascular workout.
First of all, if you are riding on the roads safety is paramount, always use the appropriate safety equipment when road riding. You can stay fit by riding a bike to work, most people work within a five mile radius of there place of work, which is a perfect distance for a bike ride.
Exercise bikes can be used in a variety of ways, general riding for specified length of time, this is like going for a bike ride with out the dangers of road riding and the weather. Warm up riding you can use an exercise bike for warming up the legs before a leg workout. Also exercise bike classes, these classes are taken by an instructor, who will put you through various levels of pace, quite like a circuit training exercise with a bike.
You may find it surprising to find that riding a bike five miles 3 times per week will improve your heart rate, your posture, skin and weight control. Some even say that riding and running are great ways of relieving stress.
Swimming:
One of the best ways to firm up and trim your body down. Due to the resistance the water has on the body swimming involves all the major muscle groups this allows the body to burn up to 20% more calories than swimming through air. Swimming a few lengths per day will keep you fit and give you an excellent workout. Swimming also has less impact on the joints than say, running.
If you wish to take your swim a little further try picking up the pace of your swim, you can work up to a great aerobic exercise and give your body an excellent workout.
Start off by swimming 1-2 lengths at a time resting between sets if necessary, after you have swam ten lengths call it a day. The next day repeat the process until you can swim five lengths without a break. Progress to ten lengths in by adding an extra length each time you return.
You can put together your own cardio raining routing in the gym, if you have a problem with this then the staff on hand will write one for you and show you how to achieve your goal. Try to make your cardio last between an hour and an hour and a half. A good start point for cardio is always a run.
This cardio workout will work for a person of medium fitness, however adjust the times and pace according to your fitness levels.
1. Run at a light pace for 20 minutes, start off at a walking pace and gradually move to a run, this helps you get warmed up and the blood pumping.
2. Rowing machine- set the rowing machine for a countdown time of 15 minutes or keep a check on your watch or the clock. Start off with a slow rowing motion to get the pace up, maintain this steady pace throughout the full 13 minutes and use the 2 minutes to slow the pace down.
3. Move immediately on to exercise bike take a stead paced ride for 12 minutes with a sprint finish for the remaining 3 minutes.
4. After the exercise bike move directly on to the step climber for a period of 15 minutes climbing on a light level to get the legs going. Try to move at a swift pace for the full 15 minutes as this is the last of the leg work you will be doing.
5. When you have completed the step climber, move onto the abs bench for some crunches. 4 sets of crunches to failure is your target for this exercise. Try twisting your body and touching your left knee with your right elbow and vice versa.
6. The last exercise in this quick cardio workout is the leg raise apparatus. Bring your knees up to your chest for 3-4 sets for as many reps as possible (failure)
After the completion of this cardio workout, remember to do a full warm down by stretching the muscles. The full workout should take you around 1 hour 20 minutes.
Monday, September 6, 2010
cardio compensation
I used to be shocked at the number of people I saw in the gym who put so much time into cardio workouts without seeing any results. Many of these people are putting forth much more effort than me, but don't have the results to show for it. I feel bad, because I know their challenge comes down to diet. Did you know that the type of cardio you do, can play a big role in your craving for food? It is possible that many people are sabotaging their ability to lose body fat, by choosing a type of cardio that makes them desperately crave food.
[Have you ever been so hungry that you ate everything in sight? I have had problems with hunger in the past, but adjusting my cardio has helped a ton in this regards. The wrong type of cardio can make dieting a tough deal!]
Cardio Compensation – Eating More Calories Than You Burned
Some people have a tendency to crave more food after a cardio workout and "compensate" for their calories burned. They may burn 300 calories each and every cardio workout, but increase their daily calorie intake to make up for those calories burned. This is why a large percentage of people doing cardio workouts, get stuck at the same weight for long periods of time. Note: Studies have shown that longer, steady state cardio workouts are the type of workouts shown to increase craving for food (in some people).
Willpower Plays a Role, But Why Torture Yourself?
It takes a certain amount of willpower and discipline to lose weight, but why make this harder than necessary. What if there was a way to burn a lot of calories in your workout without having stronger-than-normal food cravings? There is!
Interval Training Has Been Shown to Reduce the Appetite
I'm a big fan of interval training for fat loss. Things like HIIT and body weight circuits are an extremely efficient way to jack up your metabolism and drop body fat quickly…they can also reduce your appetite! Australian Professor Steve Boucher has shown in research that interval training increases hormones called catecholamines. These hormones actually reduce your appetite. So instead of compensating with calories, you eat less than normal.
Reminder…You Can Lose Fat Without Cardio
To be honest, if you were on a strict diet you could get as lean as you wanted without cardio or any type of interval work. Believe it or not, it doesn't require typical "fat burning exercise" to lose body fat. I recommend intervals as a way to stay healthy while getting lean and to experience quicker results, but it really isn't mandatory. If you were crunched for time, you could 2-3 resistance training workouts each week and diet hard and get pretty darn lean. The resistance training would insure that you maintain muscle while on a low calorie diet.
Intervals and Cardio Should Just Speed Along the Process
I like to look at intervals and cardio workouts as a way to accelerate fat loss results that are already happening. My outlook is that my diet is already getting the job done, but the intervals and cardio are going to help me reach my goals much quicker than diet alone…plus I like being "in shape". I think this is different than how a lot of people view exercise when it comes to fat loss.
Your Workouts Should Not Cause You to Crave More Food
If your workouts are causing you to crave much more food than normal, you may want to consider changing things up. Another thing that happens is that many people use exercise as an excuse to eat more calories. If you do this, then you will always have a tough time getting lean. My suggestion is to eat "as if" you weren't going to do intervals and cardio…but add in intervals and cardio to turbo-charge your fat loss results.
A Way to Do Steady State Cardio Without The Food Cravings
People who have read my blog for a while know that I recommend 15 minutes of Interval Training followed by 15-20 minutes of steady state cardio. Besides the added fat burning this combo provides, the intervals insure the release of catecholamines…which should reduce your appetite.
Note: Some people have the ability to do long cardio workouts without craving extra food. This post is just geared towards people who have an increased appetite from exercising. Also, I'm a big fan of intervals, HIIT, and cardio…done strategically with the proper diet is the best way to quickly and easily get lean.
[Have you ever been so hungry that you ate everything in sight? I have had problems with hunger in the past, but adjusting my cardio has helped a ton in this regards. The wrong type of cardio can make dieting a tough deal!]
Cardio Compensation – Eating More Calories Than You Burned
Some people have a tendency to crave more food after a cardio workout and "compensate" for their calories burned. They may burn 300 calories each and every cardio workout, but increase their daily calorie intake to make up for those calories burned. This is why a large percentage of people doing cardio workouts, get stuck at the same weight for long periods of time. Note: Studies have shown that longer, steady state cardio workouts are the type of workouts shown to increase craving for food (in some people).
Willpower Plays a Role, But Why Torture Yourself?
It takes a certain amount of willpower and discipline to lose weight, but why make this harder than necessary. What if there was a way to burn a lot of calories in your workout without having stronger-than-normal food cravings? There is!
Interval Training Has Been Shown to Reduce the Appetite
I'm a big fan of interval training for fat loss. Things like HIIT and body weight circuits are an extremely efficient way to jack up your metabolism and drop body fat quickly…they can also reduce your appetite! Australian Professor Steve Boucher has shown in research that interval training increases hormones called catecholamines. These hormones actually reduce your appetite. So instead of compensating with calories, you eat less than normal.
Reminder…You Can Lose Fat Without Cardio
To be honest, if you were on a strict diet you could get as lean as you wanted without cardio or any type of interval work. Believe it or not, it doesn't require typical "fat burning exercise" to lose body fat. I recommend intervals as a way to stay healthy while getting lean and to experience quicker results, but it really isn't mandatory. If you were crunched for time, you could 2-3 resistance training workouts each week and diet hard and get pretty darn lean. The resistance training would insure that you maintain muscle while on a low calorie diet.
Intervals and Cardio Should Just Speed Along the Process
I like to look at intervals and cardio workouts as a way to accelerate fat loss results that are already happening. My outlook is that my diet is already getting the job done, but the intervals and cardio are going to help me reach my goals much quicker than diet alone…plus I like being "in shape". I think this is different than how a lot of people view exercise when it comes to fat loss.
Your Workouts Should Not Cause You to Crave More Food
If your workouts are causing you to crave much more food than normal, you may want to consider changing things up. Another thing that happens is that many people use exercise as an excuse to eat more calories. If you do this, then you will always have a tough time getting lean. My suggestion is to eat "as if" you weren't going to do intervals and cardio…but add in intervals and cardio to turbo-charge your fat loss results.
A Way to Do Steady State Cardio Without The Food Cravings
People who have read my blog for a while know that I recommend 15 minutes of Interval Training followed by 15-20 minutes of steady state cardio. Besides the added fat burning this combo provides, the intervals insure the release of catecholamines…which should reduce your appetite.
Note: Some people have the ability to do long cardio workouts without craving extra food. This post is just geared towards people who have an increased appetite from exercising. Also, I'm a big fan of intervals, HIIT, and cardio…done strategically with the proper diet is the best way to quickly and easily get lean.
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