Showing posts with label Exercise Program. Show all posts
Showing posts with label Exercise Program. Show all posts
Thursday, June 9, 2011
Wednesday, May 25, 2011
Six Pack Abs-How to get a "flat stomach" and "ripped abs."
It's the one common thing everyone would probably agree on wanting, yet they'd all disagree on how to say it. For example, some people may want washboard abs, others may prefer a flat stomach. You might want to get six pack abs, but your friend might want ripped abs. Person X would love to have chiseled abdominals, yet Person Y would rather have a slim sexy core. No matter which way you say it (and for the record, I find 99.9% of these ways absolutely hilarious) they all mean the same thing.
The big problem here is that a lot of people don't seem to actually understand what that is and, even more so, how exactly to get it. So... let's change that.
What is needed...
Having the flat stomach and six pack abs of your dreams requires just two things:
1. First and foremost are the actual abs themselves. Technically your abs are already there, however you will want to work on building and strengthening them. I'll get to all of that stuff (workouts and exercises) a little later.
2. But second and easily the most important part of this equation, you need to get rid of the fat that is on top of your abs so they can become visible.
...and this is where all the problems lie.
The myth of spot reduction.
See, some people may think that it's the ab exercises and the ab machines themselves that will burn the fat that is on your stomach. If you think this is true, you believe in the impossible myth of "spot reduction." Spot reduction is the idea that you are able to directly target the fat of a certain area of the body simply by doing exercises for that specific area. This is completely untrue and impossible. While you can certainly target specific muscle groups, there is no way to "work" or "target" or "burn" specific areas of fat.
Exercises work muscles... not fat. In this case, ab exercises will give you great, strong, sexy, washboard, ripped abs, but they won't have any direct effect on the fat that is covering them. No amount of ab exercises (no matter how fancy or expensive the machine is or how effective it claims to be) will directly target the fat on your stomach. It's just not possible. They will only work the ab muscles. If there is any fat on top of those muscles (which is usually the case), your wonderful abs will remain covered by it and will therefore be unable to be seen.
And, by the way, this doesn't just go for abs either. It's true for the entire body. All of the chest, back, tricep, bicep, shoulder, and leg exercises in the world won't have any effect on the fat on that body part. Whether you do high reps instead of low reps, machines instead of free weights, you will still only be working the muscle, not the fat that is on top of it.
How to lose the fat on your stomach.
Getting back to getting the six pack abs of your dreams, don't let what I just told you discourage you from working your abs. This is still very important and should be done. However, the true key to having a "flat stomach" and "six pack abs" is losing the fat that is on your stomach. And, since you are now aware that ab exercises are not what's going to accomplish this, you may be wondering what will.
But um, you shouldn't be. After all, you're at a web site whose entire purpose is doing just that.
See, the only way to lose the fat on your stomach is to... lose fat period. You know, through a proper diet and/or cardio exercise. You can only lose fat from the body as a whole, and as you should have already learned by now in Phase 1 of The Lose Weight Diet, the only way to do this is by burning more calories than you consume.
You remember that whole thing about being 500 calories below your maintenance level through a proper diet, cardio exercise or a combination of both? We'll, that is what causes the body to lose fat. Eventually the fat that you lose will be the fat that is on your stomach. When this happens, your wonderful six pack abs will be visible and you will have the flat stomach and ripped washboards and sexy cores and all sorts of toned sculpted chiseled things... of your dreams.
Ab exercises and workouts.
Now that the important part is out of the way, let's get down to exercises and workouts. First of all, I would suggest working your abs no more than 2 or 3 times per week, if even that much. There is no need to work them any more than that. I know, a lot of people work their abs every single day. These people are wasting their time and are the people who aren't aware that spot reduction isn't possible. There's people like that in every gym. Ignore them.
I personally only train my abs directly twice a week, and that's what I typically recommend.
And about reps, there is no need to do 100 crunches. Abs are a muscle just like any other muscle. Do you do 100 reps on the bench press? I didn't think so. Instead of wasting all of your effort on doing an insane number of reps, focus on doing slow and controlled reps where you are really being sure to contract and squeeze the ab muscles each rep. Remember, this isn't what's going to give you a flat stomach and visible six pack abs. This is just what's going to make your abs strong, which is still a very good thing.
Now, if your concern is that doing 20 or so reps (instead of your usual 1,000,000) of something like crunches will be way too easy for you, make it harder. One way to do this is to add weight. Try holding a weight either on your chest or behind your head when doing crunches. When you get to a point where that feels way too easy as well, increase the weight a little. If this sounds at all familiar, it's because this is the same method used for building and strengthening every other muscle of your body. Abs are no different.
As for ab exercises themselves, you probably noticed I've only mentioned crunches. That's because they are simple (no equipment needed) and equally as effective as any other ab exercise. Do them to the side, do them with your legs in the air, do them weighted. It's all fine and good and effective. I'm also a fan of hanging leg raises, jack-knife crunches (doing a crunch while pulling your knees towards your face), side bends and some sort of weighted twist. I very rarely use any kind of machine.
Oh, and speaking of machines...
Fancy ab machines.
You know all of those fancy ab machines that are advertised on TV all the time that promise six pack abs and a flat stomach and sexy abdominals and ripped abs and all of those other wacky adjectives I mentioned earlier? Well, they are all pretty much useless. They want you to think spot reduction is possible, which it isn't. They want you to think their machine will remove the fat from your stomach, which it won't. They want you to think all of the people in the commercial with great abs got that way by using their product, which they didn't.
There is enough deception and lying in each commercial that it could pass for a 30 second soap opera. You don't need these ab machines. They don't do anything special. They are no better than any of the free exercises I mentioned before. Everything they show or say is a complete lie. Save your money.
The End.
Well, that's about it. You now know everything you need to do as well as everything you don't need to do in order to get the six pack abs and flat stomach "of your dreams." Just build and strengthen the ab muscles by doing normal non-fancy ab workouts, and then just lose the fat on your stomach through a combination of a proper diet and cardio exercise.
The big problem here is that a lot of people don't seem to actually understand what that is and, even more so, how exactly to get it. So... let's change that.
What is needed...
Having the flat stomach and six pack abs of your dreams requires just two things:
1. First and foremost are the actual abs themselves. Technically your abs are already there, however you will want to work on building and strengthening them. I'll get to all of that stuff (workouts and exercises) a little later.
2. But second and easily the most important part of this equation, you need to get rid of the fat that is on top of your abs so they can become visible.
...and this is where all the problems lie.
The myth of spot reduction.
See, some people may think that it's the ab exercises and the ab machines themselves that will burn the fat that is on your stomach. If you think this is true, you believe in the impossible myth of "spot reduction." Spot reduction is the idea that you are able to directly target the fat of a certain area of the body simply by doing exercises for that specific area. This is completely untrue and impossible. While you can certainly target specific muscle groups, there is no way to "work" or "target" or "burn" specific areas of fat.
Exercises work muscles... not fat. In this case, ab exercises will give you great, strong, sexy, washboard, ripped abs, but they won't have any direct effect on the fat that is covering them. No amount of ab exercises (no matter how fancy or expensive the machine is or how effective it claims to be) will directly target the fat on your stomach. It's just not possible. They will only work the ab muscles. If there is any fat on top of those muscles (which is usually the case), your wonderful abs will remain covered by it and will therefore be unable to be seen.
And, by the way, this doesn't just go for abs either. It's true for the entire body. All of the chest, back, tricep, bicep, shoulder, and leg exercises in the world won't have any effect on the fat on that body part. Whether you do high reps instead of low reps, machines instead of free weights, you will still only be working the muscle, not the fat that is on top of it.
How to lose the fat on your stomach.
Getting back to getting the six pack abs of your dreams, don't let what I just told you discourage you from working your abs. This is still very important and should be done. However, the true key to having a "flat stomach" and "six pack abs" is losing the fat that is on your stomach. And, since you are now aware that ab exercises are not what's going to accomplish this, you may be wondering what will.
But um, you shouldn't be. After all, you're at a web site whose entire purpose is doing just that.
See, the only way to lose the fat on your stomach is to... lose fat period. You know, through a proper diet and/or cardio exercise. You can only lose fat from the body as a whole, and as you should have already learned by now in Phase 1 of The Lose Weight Diet, the only way to do this is by burning more calories than you consume.
You remember that whole thing about being 500 calories below your maintenance level through a proper diet, cardio exercise or a combination of both? We'll, that is what causes the body to lose fat. Eventually the fat that you lose will be the fat that is on your stomach. When this happens, your wonderful six pack abs will be visible and you will have the flat stomach and ripped washboards and sexy cores and all sorts of toned sculpted chiseled things... of your dreams.
Ab exercises and workouts.
Now that the important part is out of the way, let's get down to exercises and workouts. First of all, I would suggest working your abs no more than 2 or 3 times per week, if even that much. There is no need to work them any more than that. I know, a lot of people work their abs every single day. These people are wasting their time and are the people who aren't aware that spot reduction isn't possible. There's people like that in every gym. Ignore them.
I personally only train my abs directly twice a week, and that's what I typically recommend.
And about reps, there is no need to do 100 crunches. Abs are a muscle just like any other muscle. Do you do 100 reps on the bench press? I didn't think so. Instead of wasting all of your effort on doing an insane number of reps, focus on doing slow and controlled reps where you are really being sure to contract and squeeze the ab muscles each rep. Remember, this isn't what's going to give you a flat stomach and visible six pack abs. This is just what's going to make your abs strong, which is still a very good thing.
Now, if your concern is that doing 20 or so reps (instead of your usual 1,000,000) of something like crunches will be way too easy for you, make it harder. One way to do this is to add weight. Try holding a weight either on your chest or behind your head when doing crunches. When you get to a point where that feels way too easy as well, increase the weight a little. If this sounds at all familiar, it's because this is the same method used for building and strengthening every other muscle of your body. Abs are no different.
As for ab exercises themselves, you probably noticed I've only mentioned crunches. That's because they are simple (no equipment needed) and equally as effective as any other ab exercise. Do them to the side, do them with your legs in the air, do them weighted. It's all fine and good and effective. I'm also a fan of hanging leg raises, jack-knife crunches (doing a crunch while pulling your knees towards your face), side bends and some sort of weighted twist. I very rarely use any kind of machine.
Oh, and speaking of machines...
Fancy ab machines.
You know all of those fancy ab machines that are advertised on TV all the time that promise six pack abs and a flat stomach and sexy abdominals and ripped abs and all of those other wacky adjectives I mentioned earlier? Well, they are all pretty much useless. They want you to think spot reduction is possible, which it isn't. They want you to think their machine will remove the fat from your stomach, which it won't. They want you to think all of the people in the commercial with great abs got that way by using their product, which they didn't.
There is enough deception and lying in each commercial that it could pass for a 30 second soap opera. You don't need these ab machines. They don't do anything special. They are no better than any of the free exercises I mentioned before. Everything they show or say is a complete lie. Save your money.
The End.
Well, that's about it. You now know everything you need to do as well as everything you don't need to do in order to get the six pack abs and flat stomach "of your dreams." Just build and strengthen the ab muscles by doing normal non-fancy ab workouts, and then just lose the fat on your stomach through a combination of a proper diet and cardio exercise.
Monday, May 23, 2011
Do You Need Bridal Boot Camp for Wedding Weight Loss
Every Bride wants to look and feel her best on the big day. Of course, many brides don't feel their best as the day approaches and eventually turn to dangerous fad diets, disgusting detoxes and exhausting workout programs to get their fat loss. But what most of them don't realize is that you don't need Bridal Boot Camp to get wedding weight loss. As long as you follow the simple steps in this article.
Give Yourself Time
If you can, it's best to give yourself plenty of time to work on your wedding weight loss. After all, it's easier to hit your target weight a month early and maintain than to crash diet for weeks in hopes that you'll make your goal. With that said, it's best to give yourself 5-6 months of time to get into wedding day shape. You don't need a bridal boot camp if you give yourself plenty of time and follow solid, proven fat loss principles to slim down and get the figure you want to see in your pictures. If you already have less than 6 months until the big day, don't panic, and for your own sake, don't grab the first fad juice detox diet or acai berry weight loss scam you can in the hopes that you'll be a fitness model by the time you stand up on the alter. Just relax, because you can still have healthy weight loss even if you're on a time crunch.
Exercise
Here is the part most of my clients dread when I say it, you have to workout. You don't need some intense, 2 hour a day, bridal boot camp, but if you want to lose weight fast and healthy, you have to exercise. Now, many people think that just taking a short walk will cut it. That's just not going to get you the results you want to see. It will help, and any extra activity is good, but a walk now and then isn't going to be your magic solution to fast wedding weight loss. Here are a few tips for the best exercises:
Exercise Tips
Join a Gym: It's best if you can use resistance exercises with dumbbells and cable machines in the gym to tone up your body and get fit for your wedding. But if you're just not able or willing to join a gym just yet, go out and get a set of adjustable, or at least 20 lb dumbbells so that you can get your muscles burning a few times a week. With these dumbbells, you will be able to do a lot of exercises in the comfort of your own home. Now the trick is to actually do it without skipping a workout.
Use intensity: don't just do a few reps and call it quits. Don't do 5 squats and walk away without a sweat. Keep the workout intense. You need to be sweating and breathing heavy now so that you're not sweating and breathing heavy when walk down the aisle. Do some push ups, jumping jacks, and dumbbell squats and do them until it burns, then do a few more. Toning your body isn't always fun, but it is always worth it.
Use Resistance: Cardio is good for weight loss, but it's not the end all be all of losing fat. In fact, resistance exercise and toning your muscles will serve you much better for fast fat loss as well as a higher metabolism. Do some resistance exercise at least 2-3 times a week.
Your Diet
When it comes to dieting for your wedding, there are a few simple steps you can take that will make a very big difference in the way your dress fits.
Diet Tips
Get Rid of Sugary Drinks. First of all, get rid of soda, juice, energy drinks and all those sugary drinks that taste so good, but fill you up with sugar. They are going straight to your waste and they are going to stop your wedding weight loss if you're not careful. Can the soda and start drinking water, tea, and some coffee without sugar.
Eat 5-6 little meals a day. You may have heard it before, but here it is again. If you want to speed up your metabolism to burn fat for your wedding, you should eat small healthy meals 5-6 times a day. This will make an instant impact on the way you look and feel.
Cut out the bad carbs. Since we don't have the space for a full explanation of good vs bad carbs, here's a quick rundown of what you should ditch if you're looking for bridal weight loss. Foods like pancakes, waffles, french toast, those breakfast sandwiches, bagels and even normal sandwich bread will stand in the way of your goals. Most pasta will as well. In fact, you should aim to get your carbs from vegetables, with smaller servings of rice and pasta on the side.
Don't eat fried food. Yes it's common sense, but I hear people every day fooling themselves into thinking that chicken strips are healthy. They're fried and full of bad fats and fast carbs. If you want to look your best on your big day, get rid of french fries, fried chicken (even in sandwiches), and any other fried food that tastes so good.
Finally, drink more water. Drink a glass of water before and after every meal. It will aid in digestion and trick your body into feeling full.
You Can Get Wedding Weight Loss without Bridal Boot Camp
With the simple steps outlined in this article, you won't meed a bridal boot camp to get wedding weight loss. You can do it the healthy and natural way and look your best without all the stress and worry of crash dieting in the weeks before your big day.
Give Yourself Time
If you can, it's best to give yourself plenty of time to work on your wedding weight loss. After all, it's easier to hit your target weight a month early and maintain than to crash diet for weeks in hopes that you'll make your goal. With that said, it's best to give yourself 5-6 months of time to get into wedding day shape. You don't need a bridal boot camp if you give yourself plenty of time and follow solid, proven fat loss principles to slim down and get the figure you want to see in your pictures. If you already have less than 6 months until the big day, don't panic, and for your own sake, don't grab the first fad juice detox diet or acai berry weight loss scam you can in the hopes that you'll be a fitness model by the time you stand up on the alter. Just relax, because you can still have healthy weight loss even if you're on a time crunch.
Exercise
Here is the part most of my clients dread when I say it, you have to workout. You don't need some intense, 2 hour a day, bridal boot camp, but if you want to lose weight fast and healthy, you have to exercise. Now, many people think that just taking a short walk will cut it. That's just not going to get you the results you want to see. It will help, and any extra activity is good, but a walk now and then isn't going to be your magic solution to fast wedding weight loss. Here are a few tips for the best exercises:
Exercise Tips
Join a Gym: It's best if you can use resistance exercises with dumbbells and cable machines in the gym to tone up your body and get fit for your wedding. But if you're just not able or willing to join a gym just yet, go out and get a set of adjustable, or at least 20 lb dumbbells so that you can get your muscles burning a few times a week. With these dumbbells, you will be able to do a lot of exercises in the comfort of your own home. Now the trick is to actually do it without skipping a workout.
Use intensity: don't just do a few reps and call it quits. Don't do 5 squats and walk away without a sweat. Keep the workout intense. You need to be sweating and breathing heavy now so that you're not sweating and breathing heavy when walk down the aisle. Do some push ups, jumping jacks, and dumbbell squats and do them until it burns, then do a few more. Toning your body isn't always fun, but it is always worth it.
Use Resistance: Cardio is good for weight loss, but it's not the end all be all of losing fat. In fact, resistance exercise and toning your muscles will serve you much better for fast fat loss as well as a higher metabolism. Do some resistance exercise at least 2-3 times a week.
Your Diet
When it comes to dieting for your wedding, there are a few simple steps you can take that will make a very big difference in the way your dress fits.
Diet Tips
Get Rid of Sugary Drinks. First of all, get rid of soda, juice, energy drinks and all those sugary drinks that taste so good, but fill you up with sugar. They are going straight to your waste and they are going to stop your wedding weight loss if you're not careful. Can the soda and start drinking water, tea, and some coffee without sugar.
Eat 5-6 little meals a day. You may have heard it before, but here it is again. If you want to speed up your metabolism to burn fat for your wedding, you should eat small healthy meals 5-6 times a day. This will make an instant impact on the way you look and feel.
Cut out the bad carbs. Since we don't have the space for a full explanation of good vs bad carbs, here's a quick rundown of what you should ditch if you're looking for bridal weight loss. Foods like pancakes, waffles, french toast, those breakfast sandwiches, bagels and even normal sandwich bread will stand in the way of your goals. Most pasta will as well. In fact, you should aim to get your carbs from vegetables, with smaller servings of rice and pasta on the side.
Don't eat fried food. Yes it's common sense, but I hear people every day fooling themselves into thinking that chicken strips are healthy. They're fried and full of bad fats and fast carbs. If you want to look your best on your big day, get rid of french fries, fried chicken (even in sandwiches), and any other fried food that tastes so good.
Finally, drink more water. Drink a glass of water before and after every meal. It will aid in digestion and trick your body into feeling full.
You Can Get Wedding Weight Loss without Bridal Boot Camp
With the simple steps outlined in this article, you won't meed a bridal boot camp to get wedding weight loss. You can do it the healthy and natural way and look your best without all the stress and worry of crash dieting in the weeks before your big day.
Friday, May 20, 2011
Friday, May 13, 2011
A Review Of The Insanity Workout
A Review Of The Insanity Workout
by Sam Donavon
Habitual routines are one of the best lifestyle improvements for any health-conscioius human being to adopt. Of course, not all exercises are produced equally. We may be making a considerable mistake if we concluded that working out for a longer time is even healthier for fitness than working out a little, though it’s true that any exercise is better than a total lack. The intensity of your workout and the kinds of routines you perform are more influential than anything else. Of all the exercise DVDs available online, the Insanity Workout has found support with heaps of people. In cases where you really care about your well being and are consistently fascinated in learning about white spots on tonsils or swollen white spots with tonsils; then you may get joy from this Movie. It’s possible you are a small business operator who devotes a lot of time advertising your printing business then you will love the actuality that this program can help you keep on being in shape.
Shaun T. is the man who invented the Insanity Workout. Inside the community of web based fitness buffs, Shaun T. is definitely well-known. His Rocking Body as well as Hip Hop Abs exercise workouts were already trendy. Shaun T. is famous offline too. People such as Mariah Carey, Val Kilmer, and even the Elephant Man took dance and fitness training from Shaun T. The guy counts the LA Lakers, Marc Jacobs, and Nike amongst his corporate clientele. The guy has clearly walked the walk when it comes to condition competence.
The actual training he promotes by means of his Insanity Workout DVD is referred to as Max Interval Training. In this exercise you get only quick rests in between intervals where you perform as hard as you can for as long as you can stand it. This is a special take on mainstream interval training which entails lots of moderately leveled exercise and short bursts of intense training. This can help you achieve accurately as much exercise as you are capable of doing. Every workout includes cardio workouts, sports training, and plyometrics. During the course of each workout you move from one of these exercises to the next when you’re able, resting just long enough to recuperate to the point where you can begin again.
Reviews of this training are tremendously positive. Masses of these affirmative testimonials even appear to be by folks who are not affiliates of the course, so that’s a good sign. In no doubt there are a lot of wonderful testimonials on the main sales site itself but if you perform a quick Google search you will see that there are loads of other positive reviews as well. The fact is that a number of peoples’ bodies purely respond better to this sort of intense training. The list of perpetual leading sellers always appears to have some of these high-intensity programs for this very reason. Be watchful that you don’t just look at affiliate sales sites when you do research for truthful reviews of this exercise DVD, because they may not be unbiased.
The price of this program is not cheap. You’ll have to shell out a hefty quantity of money, more than $100, lots more than some other sources charge for workout programs that may be comparable. The training program does come with a number of bonuses, though, and that is good–so you get plenty of material for the money that you are going to spend. There is additionally a thirty day money back guarantee which will help us trust this program.
In summary, this popular training plan has a few minuses and a lot of pluses. You might not be fit enough to jump into this training with both feet right away, so be sure to take that into account.
by Sam Donavon
Habitual routines are one of the best lifestyle improvements for any health-conscioius human being to adopt. Of course, not all exercises are produced equally. We may be making a considerable mistake if we concluded that working out for a longer time is even healthier for fitness than working out a little, though it’s true that any exercise is better than a total lack. The intensity of your workout and the kinds of routines you perform are more influential than anything else. Of all the exercise DVDs available online, the Insanity Workout has found support with heaps of people. In cases where you really care about your well being and are consistently fascinated in learning about white spots on tonsils or swollen white spots with tonsils; then you may get joy from this Movie. It’s possible you are a small business operator who devotes a lot of time advertising your printing business then you will love the actuality that this program can help you keep on being in shape.
Shaun T. is the man who invented the Insanity Workout. Inside the community of web based fitness buffs, Shaun T. is definitely well-known. His Rocking Body as well as Hip Hop Abs exercise workouts were already trendy. Shaun T. is famous offline too. People such as Mariah Carey, Val Kilmer, and even the Elephant Man took dance and fitness training from Shaun T. The guy counts the LA Lakers, Marc Jacobs, and Nike amongst his corporate clientele. The guy has clearly walked the walk when it comes to condition competence.
The actual training he promotes by means of his Insanity Workout DVD is referred to as Max Interval Training. In this exercise you get only quick rests in between intervals where you perform as hard as you can for as long as you can stand it. This is a special take on mainstream interval training which entails lots of moderately leveled exercise and short bursts of intense training. This can help you achieve accurately as much exercise as you are capable of doing. Every workout includes cardio workouts, sports training, and plyometrics. During the course of each workout you move from one of these exercises to the next when you’re able, resting just long enough to recuperate to the point where you can begin again.
Reviews of this training are tremendously positive. Masses of these affirmative testimonials even appear to be by folks who are not affiliates of the course, so that’s a good sign. In no doubt there are a lot of wonderful testimonials on the main sales site itself but if you perform a quick Google search you will see that there are loads of other positive reviews as well. The fact is that a number of peoples’ bodies purely respond better to this sort of intense training. The list of perpetual leading sellers always appears to have some of these high-intensity programs for this very reason. Be watchful that you don’t just look at affiliate sales sites when you do research for truthful reviews of this exercise DVD, because they may not be unbiased.
The price of this program is not cheap. You’ll have to shell out a hefty quantity of money, more than $100, lots more than some other sources charge for workout programs that may be comparable. The training program does come with a number of bonuses, though, and that is good–so you get plenty of material for the money that you are going to spend. There is additionally a thirty day money back guarantee which will help us trust this program.
In summary, this popular training plan has a few minuses and a lot of pluses. You might not be fit enough to jump into this training with both feet right away, so be sure to take that into account.
Thursday, May 12, 2011
Friday, May 6, 2011
Diet vs. Exercise: Which Is Best For Results?
Diet vs. Exercise: Which Is Best For Results?
By Michele Silence, MA
It's just a bit much. Watch everything that goes into your mouth AND exercise regularly too. Are both really necessary for weight loss? What if you are great at controlling diet but lousy at structuring a workout? Or vice versa? Here's what you should know about diet and exercise, especially if you're serious about getting fit and seeing results.
Weight loss through diet alone
Cutting excess calories and eliminating extra fat from the diet can definitely help get you on a weight-loss roll. Any time you eliminate calories without changing anything else you are going to lose weight. And, weight loss will continue for a considerable amount of time until you hit a plateau. When you get to a place where you just can't seem to lose any more pounds you need more-more exercise, that is. Cutting even more calories won't help at that point and you could end up cutting too many. That means you will just end up slowing your metabolism down and undermine weight loss even more.
Exercise alone in achieving weight loss
Eat what you want and lose weight. That's what happens initially when embarking on a regular exercise routine. Anytime you burn more calories than you eat, you'll lose weight. So, if you add exercise and eat exactly the same way, you will lose weight. And, the weight loss will continue just like with diet alone, until a certain point at which it will be extremely difficult to budge from. When this happens more exercise may not be possible (or desirable). And, too much exercise can lead to stress fractures, diminished motivation, and fatigue.
Diet with exercise is the best method of losing weight
Even if dieting is very successful for you, think about what your body is going to look like. Sagging skin and no muscle tone is not as attractive as sculpted muscles and a contoured look. You can take years off your appearance just by keeping your body toned and tight.
Exercise is work. Why work hard at burning fat just to put it back on again at your next meal? You can workout extremely hard but if it's followed by an "eat whatever I want" attitude it will take considerably longer to reach fitness goals. And, they may never be achieved.
For optimal results, put diet and exercise together. They work hand in hand. One boosts calorie burning by adding more calorie burning muscle in your body. The other limits the amount of calories taken in. Put them both together for a great body that will stay that way for years to come.
By Michele Silence, MA
It's just a bit much. Watch everything that goes into your mouth AND exercise regularly too. Are both really necessary for weight loss? What if you are great at controlling diet but lousy at structuring a workout? Or vice versa? Here's what you should know about diet and exercise, especially if you're serious about getting fit and seeing results.
Weight loss through diet alone
Cutting excess calories and eliminating extra fat from the diet can definitely help get you on a weight-loss roll. Any time you eliminate calories without changing anything else you are going to lose weight. And, weight loss will continue for a considerable amount of time until you hit a plateau. When you get to a place where you just can't seem to lose any more pounds you need more-more exercise, that is. Cutting even more calories won't help at that point and you could end up cutting too many. That means you will just end up slowing your metabolism down and undermine weight loss even more.
Exercise alone in achieving weight loss
Eat what you want and lose weight. That's what happens initially when embarking on a regular exercise routine. Anytime you burn more calories than you eat, you'll lose weight. So, if you add exercise and eat exactly the same way, you will lose weight. And, the weight loss will continue just like with diet alone, until a certain point at which it will be extremely difficult to budge from. When this happens more exercise may not be possible (or desirable). And, too much exercise can lead to stress fractures, diminished motivation, and fatigue.
Diet with exercise is the best method of losing weight
Even if dieting is very successful for you, think about what your body is going to look like. Sagging skin and no muscle tone is not as attractive as sculpted muscles and a contoured look. You can take years off your appearance just by keeping your body toned and tight.
Exercise is work. Why work hard at burning fat just to put it back on again at your next meal? You can workout extremely hard but if it's followed by an "eat whatever I want" attitude it will take considerably longer to reach fitness goals. And, they may never be achieved.
For optimal results, put diet and exercise together. They work hand in hand. One boosts calorie burning by adding more calorie burning muscle in your body. The other limits the amount of calories taken in. Put them both together for a great body that will stay that way for years to come.
Wednesday, May 4, 2011
Benefits of Flexibility Training
Benefits of Flexibility Training
By Chad Tackett, president of GHF
Flexibility is a joint's ability to move through a full range of motion. Flexibility training (stretching) helps balance muscle groups that might be overused during exercise or physical activity or as a result of bad posture. It's important to clearly understand the many benefits that result from a good flexibility program.
Improved Physical Performance and Decreased Risk of Injury
First, a safe and effective flexibility training program increases physical performance. A flexible joint has the ability to move through a greater range of motion and requires less energy to do so, while greatly decreasing your risk of injury. Most professionals agree that stretching decreases resistance in tissue structures; you are, therefore, less likely to become injured by exceeding tissue extensibility (maximum range of tissues) during activity.
Reduced Muscle Soreness and Improved Posture
Recent studies show that slow, static stretching helps reduce muscle soreness after exercise. Static stretching involves a slow, gradual and controlled elongation of the muscle through the full range of motion and held for 15-30 seconds in the furthest comfortable position (without pain). Stretching also improves muscular balance and posture. Many people's soft-tissue structures has adapted poorly to either the effects of gravity or poor postural habits. Stretching can help realign soft tissue structures, thus reducing the effort it takes to achieve and maintain good posture in the activities of daily living.
Reduced Risk of Low Back Pain
A key benefit, and one I wish more people would realize, is that stretching reduces the risk of low back pain. Stretching promotes muscular relaxation. A muscle in constant contraction requires more energy to accomplish activities. Flexibility in the hamstrings, hip flexors, quadriceps, and other muscles attaching to the pelvis reduces stress to the low back. Stretching causes muscular relaxation, which encourages healthy nutrition directly to muscles; the resulting reduction in accumulated toxins reduces the potential for muscle shortening or tightening and thus reduces fatigue.
Increased Blood and Nutrients to Tissues
Another great benefit is that stretching increases blood supply and nutrients to joint structures. Stretching increases tissue temperature, which in turn increases circulation and nutrient transport. This allows greater elasticity of surrounding tissues and increases performance. Stretching also increases joint synovial fluid, which is a lubricating fluid that promotes the transport of more nutrients to the joints' atricular cartilage. This allows a greater range of motion and reduces joint degeneration.
Improved Muscle Coordination
Another little-known benefit is increased neuromuscular coordination. Studies show that nerve-impulse velocity (the time it takes an impulse to travel to the brain and back) is improved with stretching. This helps opposing muscle groups work in a more synergistic, coordinated fashion.
Enhanced Enjoyment of Physical Activities
Flexibility training also means enhanced enjoyment, and a fitness program should be fun if you want to stick with it. Not only does stretching decrease muscle soreness and increase performance, it also helps relax both mind and body and brings a heightened sense of well-being and personal gratification during exercise.
As you can see, flexibility training is one of the key components of a balanced fitness program and should be a part of your exercise routine. Without flexibility training, you are missing an important part of overall health. Flexibility training provides many important benefits that cannot be achieved by any other exercise or activity. Good luck: I hope you enjoy all the wonderful benefits of an effective flexibility training program.
By Chad Tackett, president of GHF
Flexibility is a joint's ability to move through a full range of motion. Flexibility training (stretching) helps balance muscle groups that might be overused during exercise or physical activity or as a result of bad posture. It's important to clearly understand the many benefits that result from a good flexibility program.
Improved Physical Performance and Decreased Risk of Injury
First, a safe and effective flexibility training program increases physical performance. A flexible joint has the ability to move through a greater range of motion and requires less energy to do so, while greatly decreasing your risk of injury. Most professionals agree that stretching decreases resistance in tissue structures; you are, therefore, less likely to become injured by exceeding tissue extensibility (maximum range of tissues) during activity.
Reduced Muscle Soreness and Improved Posture
Recent studies show that slow, static stretching helps reduce muscle soreness after exercise. Static stretching involves a slow, gradual and controlled elongation of the muscle through the full range of motion and held for 15-30 seconds in the furthest comfortable position (without pain). Stretching also improves muscular balance and posture. Many people's soft-tissue structures has adapted poorly to either the effects of gravity or poor postural habits. Stretching can help realign soft tissue structures, thus reducing the effort it takes to achieve and maintain good posture in the activities of daily living.
Reduced Risk of Low Back Pain
A key benefit, and one I wish more people would realize, is that stretching reduces the risk of low back pain. Stretching promotes muscular relaxation. A muscle in constant contraction requires more energy to accomplish activities. Flexibility in the hamstrings, hip flexors, quadriceps, and other muscles attaching to the pelvis reduces stress to the low back. Stretching causes muscular relaxation, which encourages healthy nutrition directly to muscles; the resulting reduction in accumulated toxins reduces the potential for muscle shortening or tightening and thus reduces fatigue.
Increased Blood and Nutrients to Tissues
Another great benefit is that stretching increases blood supply and nutrients to joint structures. Stretching increases tissue temperature, which in turn increases circulation and nutrient transport. This allows greater elasticity of surrounding tissues and increases performance. Stretching also increases joint synovial fluid, which is a lubricating fluid that promotes the transport of more nutrients to the joints' atricular cartilage. This allows a greater range of motion and reduces joint degeneration.
Improved Muscle Coordination
Another little-known benefit is increased neuromuscular coordination. Studies show that nerve-impulse velocity (the time it takes an impulse to travel to the brain and back) is improved with stretching. This helps opposing muscle groups work in a more synergistic, coordinated fashion.
Enhanced Enjoyment of Physical Activities
Flexibility training also means enhanced enjoyment, and a fitness program should be fun if you want to stick with it. Not only does stretching decrease muscle soreness and increase performance, it also helps relax both mind and body and brings a heightened sense of well-being and personal gratification during exercise.
As you can see, flexibility training is one of the key components of a balanced fitness program and should be a part of your exercise routine. Without flexibility training, you are missing an important part of overall health. Flexibility training provides many important benefits that cannot be achieved by any other exercise or activity. Good luck: I hope you enjoy all the wonderful benefits of an effective flexibility training program.
Wednesday, April 27, 2011
How morning workouts are important to improve your fitness?
How morning workouts are important to improve your fitness?
By Ryan Byers
Level of alertness and focus
You may be surprised to know that you can do a much better and thorough workout when you are focused and alert. Morning is one of the best times to exercise because your body has rested from a full night’s sleep and it is in an energized state. Doing exercise in the evening may be difficult because your body is tired from a day’s work and you tend to be less focused on the exercise at hand. For starters, try to get a brisk walk for ten minutes after you get out of bed, and as the week progresses, do more strenuous exercises like running or biking too. You will find that doing some exercise in the morning is a far better energy booster than your regular cup of caffeine.
Improved sleeping patterns
When you exercise in the evening, your body is fatigued, but after a workout your endorphins are pumping and you suddenly regain a burst of energy that may last a few hours. Because of this renewed energy, you may find that you will have trouble getting to sleep. However, with a morning routine, when you do your exercise in the morning, you get your initial burst of energy to last you throughout the day. By the end of the day your body unwinds into a more relaxed state and you will find that you can go to bed earlier to get a full night’s rest before your exercise routine for the next morning. Try it out and you will find yourself sleeping earlier at night and waking up rested and recuperated for a workout that will re-energize you again.
Increased metabolism
Studies have proven that when you exercise in the morning, your metabolism can reach its peak, and therefore you will burn fat three times more than when you exercise in the afternoon or the evening. Since you will have more energy after getting a restful night’s sleep, your body is in better shape to burn the unwanted fat that you want gone! Great exercises to do in the morning if you are trying to lose weight are cardio exercises. So do some running, biking or aerobics to get your heart pumping and your fat burning. At least 30 minutes to an hour of great cardio exercise will surely get you the results you want in your weight loss plan.
So, wake up in the morning and do your exercise routine to get better results in fat burning, sleeping patterns, and alertness levels. Morning exercises will also give you some quiet time to yourself to do a full workout without unnecessary distractions. Try out morning exercises and find out the difference today.
By Ryan Byers
Level of alertness and focus
You may be surprised to know that you can do a much better and thorough workout when you are focused and alert. Morning is one of the best times to exercise because your body has rested from a full night’s sleep and it is in an energized state. Doing exercise in the evening may be difficult because your body is tired from a day’s work and you tend to be less focused on the exercise at hand. For starters, try to get a brisk walk for ten minutes after you get out of bed, and as the week progresses, do more strenuous exercises like running or biking too. You will find that doing some exercise in the morning is a far better energy booster than your regular cup of caffeine.
Improved sleeping patterns
When you exercise in the evening, your body is fatigued, but after a workout your endorphins are pumping and you suddenly regain a burst of energy that may last a few hours. Because of this renewed energy, you may find that you will have trouble getting to sleep. However, with a morning routine, when you do your exercise in the morning, you get your initial burst of energy to last you throughout the day. By the end of the day your body unwinds into a more relaxed state and you will find that you can go to bed earlier to get a full night’s rest before your exercise routine for the next morning. Try it out and you will find yourself sleeping earlier at night and waking up rested and recuperated for a workout that will re-energize you again.
Increased metabolism
Studies have proven that when you exercise in the morning, your metabolism can reach its peak, and therefore you will burn fat three times more than when you exercise in the afternoon or the evening. Since you will have more energy after getting a restful night’s sleep, your body is in better shape to burn the unwanted fat that you want gone! Great exercises to do in the morning if you are trying to lose weight are cardio exercises. So do some running, biking or aerobics to get your heart pumping and your fat burning. At least 30 minutes to an hour of great cardio exercise will surely get you the results you want in your weight loss plan.
So, wake up in the morning and do your exercise routine to get better results in fat burning, sleeping patterns, and alertness levels. Morning exercises will also give you some quiet time to yourself to do a full workout without unnecessary distractions. Try out morning exercises and find out the difference today.
Monday, April 25, 2011
Benefits of Flexibility Training
Benefits of Flexibility Training
By Chad Tackett, president of GHF
Flexibility is a joint's ability to move through a full range of motion. Flexibility training (stretching) helps balance muscle groups that might be overused during exercise or physical activity or as a result of bad posture. It's important to clearly understand the many benefits that result from a good flexibility program.
Improved Physical Performance and Decreased Risk of Injury
First, a safe and effective flexibility training program increases physical performance. A flexible joint has the ability to move through a greater range of motion and requires less energy to do so, while greatly decreasing your risk of injury. Most professionals agree that stretching decreases resistance in tissue structures; you are, therefore, less likely to become injured by exceeding tissue extensibility (maximum range of tissues) during activity.
Reduced Muscle Soreness and Improved Posture
Recent studies show that slow, static stretching helps reduce muscle soreness after exercise. Static stretching involves a slow, gradual and controlled elongation of the muscle through the full range of motion and held for 15-30 seconds in the furthest comfortable position (without pain). Stretching also improves muscular balance and posture. Many people's soft-tissue structures has adapted poorly to either the effects of gravity or poor postural habits. Stretching can help realign soft tissue structures, thus reducing the effort it takes to achieve and maintain good posture in the activities of daily living.
Reduced Risk of Low Back Pain
A key benefit, and one I wish more people would realize, is that stretching reduces the risk of low back pain. Stretching promotes muscular relaxation. A muscle in constant contraction requires more energy to accomplish activities. Flexibility in the hamstrings, hip flexors, quadriceps, and other muscles attaching to the pelvis reduces stress to the low back. Stretching causes muscular relaxation, which encourages healthy nutrition directly to muscles; the resulting reduction in accumulated toxins reduces the potential for muscle shortening or tightening and thus reduces fatigue.
Increased Blood and Nutrients to Tissues
Another great benefit is that stretching increases blood supply and nutrients to joint structures. Stretching increases tissue temperature, which in turn increases circulation and nutrient transport. This allows greater elasticity of surrounding tissues and increases performance. Stretching also increases joint synovial fluid, which is a lubricating fluid that promotes the transport of more nutrients to the joints' atricular cartilage. This allows a greater range of motion and reduces joint degeneration.
Improved Muscle Coordination
Another little-known benefit is increased neuromuscular coordination. Studies show that nerve-impulse velocity (the time it takes an impulse to travel to the brain and back) is improved with stretching. This helps opposing muscle groups work in a more synergistic, coordinated fashion.
Enhanced Enjoyment of Physical Activities
Flexibility training also means enhanced enjoyment, and a fitness program should be fun if you want to stick with it. Not only does stretching decrease muscle soreness and increase performance, it also helps relax both mind and body and brings a heightened sense of well-being and personal gratification during exercise.
As you can see, flexibility training is one of the key components of a balanced fitness program and should be a part of your exercise routine. Without flexibility training, you are missing an important part of overall health. Flexibility training provides many important benefits that cannot be achieved by any other exercise or activity. Good luck: I hope you enjoy all the wonderful benefits of an effective flexibility training program.
* Be sure to check with your health care professional before making any changes in your activity habits.
Chad Tackett, the President of Global Health and Fitness (GHF), has degrees in Exercise and Heath Science and Nutrition, is a Certified Personal Trainer, and is a regular guest lecturer to both professional and lay audiences on the principles of effective exercise and good nutrition. Visit GHF (http://www.global-fitness.com) and you'll find easy to follow fitness recommendations, hundreds of exercise instructions and video demonstrations, customized programs, healthy recipes and meal plans, a free nutrition analysis, health club and personal trainer directories, and much more!
By Chad Tackett, president of GHF
Flexibility is a joint's ability to move through a full range of motion. Flexibility training (stretching) helps balance muscle groups that might be overused during exercise or physical activity or as a result of bad posture. It's important to clearly understand the many benefits that result from a good flexibility program.
Improved Physical Performance and Decreased Risk of Injury
First, a safe and effective flexibility training program increases physical performance. A flexible joint has the ability to move through a greater range of motion and requires less energy to do so, while greatly decreasing your risk of injury. Most professionals agree that stretching decreases resistance in tissue structures; you are, therefore, less likely to become injured by exceeding tissue extensibility (maximum range of tissues) during activity.
Reduced Muscle Soreness and Improved Posture
Recent studies show that slow, static stretching helps reduce muscle soreness after exercise. Static stretching involves a slow, gradual and controlled elongation of the muscle through the full range of motion and held for 15-30 seconds in the furthest comfortable position (without pain). Stretching also improves muscular balance and posture. Many people's soft-tissue structures has adapted poorly to either the effects of gravity or poor postural habits. Stretching can help realign soft tissue structures, thus reducing the effort it takes to achieve and maintain good posture in the activities of daily living.
Reduced Risk of Low Back Pain
A key benefit, and one I wish more people would realize, is that stretching reduces the risk of low back pain. Stretching promotes muscular relaxation. A muscle in constant contraction requires more energy to accomplish activities. Flexibility in the hamstrings, hip flexors, quadriceps, and other muscles attaching to the pelvis reduces stress to the low back. Stretching causes muscular relaxation, which encourages healthy nutrition directly to muscles; the resulting reduction in accumulated toxins reduces the potential for muscle shortening or tightening and thus reduces fatigue.
Increased Blood and Nutrients to Tissues
Another great benefit is that stretching increases blood supply and nutrients to joint structures. Stretching increases tissue temperature, which in turn increases circulation and nutrient transport. This allows greater elasticity of surrounding tissues and increases performance. Stretching also increases joint synovial fluid, which is a lubricating fluid that promotes the transport of more nutrients to the joints' atricular cartilage. This allows a greater range of motion and reduces joint degeneration.
Improved Muscle Coordination
Another little-known benefit is increased neuromuscular coordination. Studies show that nerve-impulse velocity (the time it takes an impulse to travel to the brain and back) is improved with stretching. This helps opposing muscle groups work in a more synergistic, coordinated fashion.
Enhanced Enjoyment of Physical Activities
Flexibility training also means enhanced enjoyment, and a fitness program should be fun if you want to stick with it. Not only does stretching decrease muscle soreness and increase performance, it also helps relax both mind and body and brings a heightened sense of well-being and personal gratification during exercise.
As you can see, flexibility training is one of the key components of a balanced fitness program and should be a part of your exercise routine. Without flexibility training, you are missing an important part of overall health. Flexibility training provides many important benefits that cannot be achieved by any other exercise or activity. Good luck: I hope you enjoy all the wonderful benefits of an effective flexibility training program.
* Be sure to check with your health care professional before making any changes in your activity habits.
Chad Tackett, the President of Global Health and Fitness (GHF), has degrees in Exercise and Heath Science and Nutrition, is a Certified Personal Trainer, and is a regular guest lecturer to both professional and lay audiences on the principles of effective exercise and good nutrition. Visit GHF (http://www.global-fitness.com) and you'll find easy to follow fitness recommendations, hundreds of exercise instructions and video demonstrations, customized programs, healthy recipes and meal plans, a free nutrition analysis, health club and personal trainer directories, and much more!
Saturday, April 16, 2011
Exercise In The Morning!
If I had to pick a single factor that I thought was most important in a successful exercise or weight loss program, it would be to exercise first thing in the morning... every morning! Some mornings, you may just be able to fit in a 10 minute walk, but it's important to try to do something every morning.
So why mornings?...
1. Over 90% of people who exercise *consistently*, exercise in the morning. If you want to exercise consistently, odds are in your favor if you exercise first thing in the morning.
2. When you exercise early in the morning, it "jump starts" your metabolism and keeps it elevated for hours, sometimes up to 24 hours! That means you're burning more calories all day long just because you exercised in the morning!
3. When you exercise in the morning you'll be *energized* for the day! Personally, I feel dramatically different on days when I have and haven't exercised in the morning.
4. Many people find that morning exercise "regulates" their appetite for the day...that they aren't as hungry and that they make better food choices. Several people have told me that it puts them in a "healthy mindset"
5. If you exercise at about the same time every morning... and ideally wake-up at about the same time on a regular basis, your body's endocrine system and circadian rhythms adjust to that, and physiologically, some wonderful things happen; A couple of hours *before* you awaken, your body begins to prepare for waking and exercise because it "knows" it's about to happen...why? because it "knows" you do the same thing just about everyday. You benefit from that in several ways...
a) It's MUCH easier to wake-up. When you wake-up at different times everyday, it confuses your body and thus it's never really "prepared" to awaken.
b) Your metabolism and all the hormones involved in activity and exercise begin to elevate while you're sleeping. Thus, you feel more alert, energized, and ready to exercise when you do wake-up.
c) Hormones prepare your body for exercise by regulating blood pressure, heart rate, blood flow to muscles, etc.
6. For many people, that appointed time every morning becomes something they look forward to. It's time they've set aside to do something good for themselves...to take care of their body and mind. Many find that it's a great time to think clearly, pray, plan their day, or just relax mentally.
7. Research has demonstrated that exercise increases mental acuity... on average it lasts four to ten hours after exercise! No sense in wasting that while you're sleeping. :)
8. Exercise first thing in the morning is really the only way to assure that something else won't crowd exercise out of your schedule. When your days get hectic, exercise usually takes a backseat!
9. If finding time to exercise is difficult, anyone can get up 30 to 60 minutes earlier to exercise (if it's a priority in your life). If necessary, you can go to sleep a little earlier. Also, research has demonstrated that people who exercise on a regular basis have a higher quality of sleep and thus require less sleep! :)
10. You'll feel GREAT! DO IT! :)
Author and exercise Physiologist, Greg Landry, offers free weight loss success stories and articles, and unique weight loss programs at his site.. http://www.greglandryfitness.com
Thank You Greg Landry!
So why mornings?...
1. Over 90% of people who exercise *consistently*, exercise in the morning. If you want to exercise consistently, odds are in your favor if you exercise first thing in the morning.
2. When you exercise early in the morning, it "jump starts" your metabolism and keeps it elevated for hours, sometimes up to 24 hours! That means you're burning more calories all day long just because you exercised in the morning!
3. When you exercise in the morning you'll be *energized* for the day! Personally, I feel dramatically different on days when I have and haven't exercised in the morning.
4. Many people find that morning exercise "regulates" their appetite for the day...that they aren't as hungry and that they make better food choices. Several people have told me that it puts them in a "healthy mindset"
5. If you exercise at about the same time every morning... and ideally wake-up at about the same time on a regular basis, your body's endocrine system and circadian rhythms adjust to that, and physiologically, some wonderful things happen; A couple of hours *before* you awaken, your body begins to prepare for waking and exercise because it "knows" it's about to happen...why? because it "knows" you do the same thing just about everyday. You benefit from that in several ways...
a) It's MUCH easier to wake-up. When you wake-up at different times everyday, it confuses your body and thus it's never really "prepared" to awaken.
b) Your metabolism and all the hormones involved in activity and exercise begin to elevate while you're sleeping. Thus, you feel more alert, energized, and ready to exercise when you do wake-up.
c) Hormones prepare your body for exercise by regulating blood pressure, heart rate, blood flow to muscles, etc.
6. For many people, that appointed time every morning becomes something they look forward to. It's time they've set aside to do something good for themselves...to take care of their body and mind. Many find that it's a great time to think clearly, pray, plan their day, or just relax mentally.
7. Research has demonstrated that exercise increases mental acuity... on average it lasts four to ten hours after exercise! No sense in wasting that while you're sleeping. :)
8. Exercise first thing in the morning is really the only way to assure that something else won't crowd exercise out of your schedule. When your days get hectic, exercise usually takes a backseat!
9. If finding time to exercise is difficult, anyone can get up 30 to 60 minutes earlier to exercise (if it's a priority in your life). If necessary, you can go to sleep a little earlier. Also, research has demonstrated that people who exercise on a regular basis have a higher quality of sleep and thus require less sleep! :)
10. You'll feel GREAT! DO IT! :)
Author and exercise Physiologist, Greg Landry, offers free weight loss success stories and articles, and unique weight loss programs at his site.. http://www.greglandryfitness.com
Thank You Greg Landry!
Friday, April 15, 2011
Sunday, March 13, 2011
High Level Workout
Saying "Sayonara" to Cellulite
Cellulite is simply pockets of fat that have collected in an area (often, the buttocks, thighs and upper arms), causing your skin to bulge. If your lymph circulation becomes sluggish, toxins accumulate in these fat cells. The dimpling effect occurs when the connective fibers in your skin pull down in areas where body fat pushes up.
Acceleration Training improves your lymph circulation, helping break down cellulite from the inside out.
Acceleration Training works as a "mechanical massage" to your body. Without any physical touch, thousands of muscle contractions pump the lymphatic fluid out of problem areas, reducing fluid congestion in your tissues. This helps to flush out toxins and ease the load on your immune system.
This mechanism has been scientifically shown to actually help rid your body of excess pounds and unsightly cellulite.
In a 2004 German study, Acceleration Training alone reduced cellulite on subjects' thighs and buttocks by 25.7 percent. When cardio exercises were added to Acceleration Training, cellulite dropped by 32.3 percent.
Liposuction, creams, and wraps only temporarily reduce the appearance of cellulite. Without continual treatment, cellulite just reappears.
Even After an Hour at the Gym, You Might NOT Have Worked Your Heart
According to fitness expert Phil Campbell and author of Ready Set Go, getting cardiovascular benefits requires working all three types of muscle fibers and their associated energy systems.
Here's a quick review:
•Slow twitch (red muscle): Activated by traditional strength training and cardio exercises
•Fast twitch (white muscle): Activated by Peak 8 exercises
•Super-fast (white muscle): Consists of fast twitch AND super-fast fibers, activated by Peak 8 exercises
Unfortunately, most traditional cardio and strength training exercises work only red muscle fibers, completely missing your white muscle fibers, which then atrophy. If your fitness routine doesn't work your white muscle, you aren't really working your heart.
Your heart has two different processes: the aerobic and the anaerobic.
Traditional strength training and cardio exercises work only the aerobic process and the slow twitch (red) muscle fibers. On the other hand, Peak 8 type exercises work your aerobic AND your anaerobic processes, which is what you need for optimal cardiovascular benefit.
This is why you may not see the results you desire—even when you're spending an hour on the treadmill several times a week. You're only working HALF of your muscle fibers!
Start today on a Exercise Program that will get you the results you need and want. Go to my Website and Get Started Today on the Best Diet and Exercise Program on the Internet Today at: http://looseweightandbehappy.com
Wednesday, March 9, 2011
Russian Invention Blasts Away Excess Belly Pounds Twice as Fast...
It's not every day I come across an advancement this exciting in the field of fitness and health. The Power Plate represents a large leap in technology that can potentially transform your approach to fitness, as you can see from my interview with the President of Power Plate Mark de Gorter, above.
I realize that juggling busy schedules, family commitments, and work frequently makes it challenging to stick to an exercise routine. This is why I continue to search for options that make it easier for you to achieve your fitness goals.
I've been exercising longer than most as I stared in 1968 and never stopped. However, the past four years I have been intensively researching Acceleration Training, and I'm finally ready to present the information to YOU—and very excited about the opportunity to do so!
I believe this truly innovative approach will forever change how you look at exercise, as well as give you OPTIONS you never imagined possible!
In fact, this new fitness technology may just turn your workout into a playout.
Why Fitness is More Important Now than Ever Before
With two out of three adults in the U.S. now overweight or obese, the need for an effective fitness solution is more urgent than ever.
Many people gain weight as they age, and sometimes it's so gradual that it slips by unnoticed—until you suddenly can't slip into your Levis, that is.
A Harvard research study discovered that women tend to gain an average of 20 pounds over 16 years as they approach middle age. And if you don't stay physically active, you start losing muscle mass around age 40. You burn fewer calories as your body shifts from building more muscle to storing more fat.
You can blame it on "somatopause"—the decline of your body's hormone production as you age, which includes dwindling production of human growth hormone (HGH).
Somatopause affects 80 million baby boomers in the U.S. and millions more around the world, causing:
•Weight gain
•Energy loss
•Wrinkling skin
•Muscle loss
•Bone strength loss
•Increased body fat
Visceral fat (aka, belly fat or abdominal fat) is the fat that builds up around your internal organs and may be the most dangerous fat in your body.
Get on a Diet and Exercise Program that is Best for You to not just lose the Weight, but also keep the Weight off permanantly. Go to my Website and Get started Today at: http://looseweightandbehappy.com
Wednesday, February 9, 2011
All About Abdominal Exercises
Core exercises, specifically abdominal exercises, must be done in a
variety of ranges of motion, in different angles and positions, in
order to engage all muscles. It is also important to understand that
what works for one person or body type may not work for another.
So the key is to find the variety that works for you, is challenging
for you, and produces visible results.
Let's Get Started!
Now that you know the basics of how to think of your core, let's talk
specifics.
It is helpful to think of your core routine in different segments:
Traditional Exercises, Functional Exercises, Stabilizing
Exercises, and Extension Exercises.
•Traditional exercises are those that you are probably most familiar
with, such as the standard crunch; a standard crunch with rotation,
which incorporates your internal and external obliques; or a standing
rotation with a band or light hand weight.
•Functional exercises target most of the muscles within your abdominal
wall and are performed by stabilizing your body while in motion. An
example of such an exercise would be functional work on a stability
ball, as your body is working to stabilize itself on the ball.
•Stabilizing exercises are best known for stabilizing your spine,
drawing the transverse abdominal wall back into your spine and
increasing lower back stability. Lying on the floor and pulling your
belly back toward your spine and holding that position while
maintaining breathing deeply is an excellent exercise to start with.
Once this is mastered, you can add movement such as a slow bridge or
extending your leg while maintaining the drawn-in posture.
•Extension exercises are performed to strengthen the erector spinae
in your back. Oftentimes, back exercises are ignored when devising a
core training program. However, it is an integral part of your core
routine. A good exercise to start with for extension is lying on your
stomach with arms extended above your head. Then raise both arms and
both legs, at the same time, off the floor. Hold for a count of 5, or
5 breaths, and slowly return to the floor. How often should you work
your core?
Ideally, you'll want to include core exercises every time you work out.
Firstly, because a well-balanced core routine does not incorporate
heavy weights, if any at all, and since there are so many muscle areas
it's not a problem to include core exercises each time you exercise.
Now that I have informed you about different types of Abdominal
Exercises; Get started Today at: http://looseweightandbehappy.com
Monday, February 7, 2011
What About Those Abs
By Darin Steen and Kristen Steel
If you ask just about anyone what their main fitness goals are; flat, toned and defined abdominals is usually at the top of their
list. However, from a fitness standpoint, the aspiration for the
"perfect set of abs" should be balanced with the type of training
that will best enhance the overall strength of the entire core's function.
"Rock-Hard Abs" is about Far More than Aesthetics. Your first
inclination may be to think that doing a lot of sit ups will develop
the type of abs you see in fitness magazines. But know this: No matter
how many "crunches" you do, you will not be able to decrease the amount
of fat on your waistline.
Several factors come into play when trying to decrease fat around your
abdominal region. As mentioned in the video above, one simple trick is
to simply push yourself away from the table rather than over eat. But here
we are going to focus on your core, the muscles that make up your core, and
how to best train that region of your body. Having a strong core will allow
you to:
•maintain good posture
•conduct everyday movements of reaching and bending more easily and safely
•continue to have strong continence
•sustain strong balance and stability
These are all solid reasons to work on and develop your core muscles, and as you can see, it's about far more than aesthetics. In fact, developing and maintaining a strong and functional core should be of interest to
everyone -- not just those who are avid gym rats.
When you achieve a strong and balanced core unit, you also have a decreased
risk of injury due to falls; and most importantly, many other areas of your
body will work better together.
This is a little information to help you get started on a Diet and Exercise
Program TODAY. Don't waste time on what ifs; GET STARTED TODAY. Go to my
WEBSITE and I can get you on a Diet and Exercise Program that is right
for you. Let's Go Now! Right Now! At http://looseweightandbehappy.com
If you ask just about anyone what their main fitness goals are; flat, toned and defined abdominals is usually at the top of their
list. However, from a fitness standpoint, the aspiration for the
"perfect set of abs" should be balanced with the type of training
that will best enhance the overall strength of the entire core's function.
"Rock-Hard Abs" is about Far More than Aesthetics. Your first
inclination may be to think that doing a lot of sit ups will develop
the type of abs you see in fitness magazines. But know this: No matter
how many "crunches" you do, you will not be able to decrease the amount
of fat on your waistline.
Several factors come into play when trying to decrease fat around your
abdominal region. As mentioned in the video above, one simple trick is
to simply push yourself away from the table rather than over eat. But here
we are going to focus on your core, the muscles that make up your core, and
how to best train that region of your body. Having a strong core will allow
you to:
•maintain good posture
•conduct everyday movements of reaching and bending more easily and safely
•continue to have strong continence
•sustain strong balance and stability
These are all solid reasons to work on and develop your core muscles, and as you can see, it's about far more than aesthetics. In fact, developing and maintaining a strong and functional core should be of interest to
everyone -- not just those who are avid gym rats.
When you achieve a strong and balanced core unit, you also have a decreased
risk of injury due to falls; and most importantly, many other areas of your
body will work better together.
This is a little information to help you get started on a Diet and Exercise
Program TODAY. Don't waste time on what ifs; GET STARTED TODAY. Go to my
WEBSITE and I can get you on a Diet and Exercise Program that is right
for you. Let's Go Now! Right Now! At http://looseweightandbehappy.com
Monday, January 24, 2011
Weightloss Journey
Weightloss is essential in so many people lives. I have
achieved Weightloss success; but I have also been on the
end of the Weightloss dilemma; where getting results seem
like a Long Distance Race to the finish line. It will
have you saying,"Will I ever get there." or "The end
seem so far away." But I achieved Weightloss Success and
so can YOU. I know you are saying; "Well I have heard this
before if I can do it anyone can do it." Remember this; YOU
AND ONLY YOU HAVE TO BELIEVE IN YOU.
We all want to get to the end to see the results; but I
must remind you that there are some people that will
achieve quick results and some people that will have
to have a little Patience. Patience is key to getting
the results you want to achieve. Basicially it is not
that some people are working harder to achieve results;
it is because of body types. Rather you want to believe
this or not. This all points in the direction of
your weight, body features, bone structure, eating habits,
routines, etc., all these factors and more; play a part in
losing weight and the result definition.
One thing I can tell you in closing is Don't Procrastinate
any longer. So many of us go through life saying; "I am
going to get started Tomorrow or Next Week or even Next Month."
I am a Weightloss Expert, and I have heard it all. My Clients
come in and have all types of excuses in the World, but once
I explain things to them and let them know You can't be FORCED
into losing weight you have to want to lose the weight for YOU
not for noone else but YOU. It is more fulfilling when you
do something you want rather than doing it for Your Friends,
Husband, Wife, Family, etc. You get more out of it and you are
more determine. During you Weightloss Journey there will be
changes in your life, but those changes will be for the better.
There will some Pain Remember this when you are working
out; IF THERE IS NO PAIN WHAT YOU HAVE GAINED WILL REMAIN. You
can lose weight without working out through Pills, but you want
your skin to be tight and looking fit not Flabby. I can go on
and on explaining about Weightloss, because I love to talk about
Diet and Excercise. I have seen BEFORE AND AFTER PICTURES; and
it is a wonderful achievement; BELIEVE ME. Just go to my
Website and get all the updated information on Diet and Exercise
to get you started on a Plan that will achieve Weightloss
success, and the means to keep the Weight off which is
key to any and all Weightloss journeys.
Just look into one of these Weightloss and Diet Programs at my
Website. All the Diet and Exercise Programs are the Best Programs
available today Just pick one and GET STARTED TODAY
at: http://looseweightandbehappy.com
Saturday, January 15, 2011
Diet and Exercise Programs For YOU
There are many Books, Gyms, Excercise and Diet Programs, and
Equipment that can show you how to get in shape; but in reality
it all bores down to YOU. You are the one that will make the
final decision on whether you want to lose weight or not. I
can tell you of so many programs that will help you, but I want
you to know the best advice I can give you is to START NOW.
Don't let another Year go by and you are still saying
would da, could da, should da. I want you to be able
to say, " I DID IT."
Don't rush and try to lose it all at once;
just take your time and you will lose the weight. Don't
take drastic measures either. I want you to remember this
if you don't remember nothing I say it is this; "The weight
you have gained did not happen overnight; it took time and
it will take time to lose it BE PATIENT."
Get on a Diet and Exercise Program and stick with it. Don't
just try it; Stick with it. Time is your best chance to lose
the weight. Please Don't just get on a Diet Program and not
a Exercise Program. Because this is the best advice as well
I can give you. A Diet Program will allow you to lose the
weight, but you need that Exercise Program to maintain the
Weightloss and keep it off.
So on that note Go to my WEBSITE and there are Diet and
Exercise Programs that will fit your regiment. Get on one
of them. I only promote the Best Programs out there that
either I tried or my Clients have tried. Get on one of the
Diet and Exercise Programs TODAY. Let me know of your
successes once you have started the Diet and Exercise Program.
Look forward to hearing back from you. GOOD LUCK!
Go to http://looseweightandbehappy.com
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