Monday, 30 September 2013
Sunday, 29 September 2013
The Secret To Slim Thighs
Learn some of the many proven ways to lose weight, burn body fast
and how to stay slim and healthier as we all get a little older each and
every day, see which is the best strategy for your weight loss needs
http://bonah35.cfl814.hop.clickbank.net/
http://www.4uweightlossplan.com/wp
by: Kevin Yates
What's the secret to getting slim thighs? First, let me tell what it is not. You will never get the legs you want just by using those traditional leg machines at your gym or by doing day after day of boring cardio.
The reality is that you always see people at the gym doing this stuff and never seeing the results they want.
The real secret to getting your thighs slim involves 3 components: 1) proper nutrition, 2) strength training and 3) cardio (but not the typical kind of cardio everyone does).
1. Proper Nutrition: I am going to be honest with you. You will never ever get slimmer thighs if you don't put the right foods in your body. It doesn't matter how great your workout routine is or what you may have heard or read. If you eat the wrong foods your body will maintain or store more body fat around your midsection, your arms, your butt and your thighs.
And fat is what blurs the visibility of the underlying muscles. When you have excess body fat you cannot see any muscular definition.
So, if you want to get your thighs slimmer you have to eat enough of the right kinds of nutritious, fat burning foods that will help keep your legs sexy and lean.
A great rule of thumb I tell my clients is to make sure you eat at least 5 small meals each day. But, all 5 are not really "meals".
3 are meals and 2 are snacks. So, it looks like this:
Breakfast
Snack
Lunch
Snack
Dinner
Getting into the habit of eating more frequently is how you start to boost your metabolism to burn fat so you can begin to get slim thighs much faster than if you eat fewer meals.
2. Strength Training: Usually when I tell women they need strength training to make their thighs slimmer they look at me like they've just seen a ghost.
"But, I don't want to get bulky muscles" is a typical response I get. I don't know where this myth came from but I want to clarify something here.
Getting "bulky" muscles just from strength training is 100% pure myth. Here's why. Building the kind of muscle mass that you see on a bodybuilder is absolutely unrealistic for the majority of people especially women.
Women naturally have lower levels of testosterone which makes it more difficult to build muscle mass versus men.
Here is something else to consider. If you want slim thighs with nice "tone" you have to possess a certain level of muscularity anyway.
You can burn all the body fat you want but if you don't have any real muscle on your legs your slim thighs will look more like toothpicks instead of sexy legs with curves.
That doesn't mean you will "bulk up". You simply fit the level of muscularity to match your goal. Adding some lean muscle to your thighs will give you that sexy curvacious appeal you are looking for.
And that comes from intense strength training and not from doing the leg machines at the gym with light weights and lots of repetitions.
You will never get slimmer thighs with nice definition that way. You have to lift heavier and smarter with just the right amount of rest in between to allow your body to recuperate which is when your thighs slim down.
Try these thigh slimming exercises to get you started:
squats
forward lunge walks
sideways lunge walks
box or bench jumps
Learn how to get slim thighs faster and lose 10 pounds in the process-
click here
3. Cardiovascular Training I never said no cardio. I said not the traditional cardio everyone else does. I am going to suggest a different twist on your typical cardio routine that will burn more calories and fat while stimulating your thighs to add some lean, sexy muscle tone.
Getting your thighs slim requires the combination of sufficient muscularity and low body fat.
Your muscles lie underneath a layer of fat cells. Fat cells store body fat. The more fat you carry the bigger your fat cells become and the less visible your muscles are.
So, to see those slim thighs underneath you also need to burn the fat from your fat cells.
Here's a tip to get you started:
Perform 90% Heart Rate Peaks- Instead of doing the typical marathon cardio workout in your "fat burning zone" you are going to perform a much higher intensity workout but for a shorter time period.
This will allow you to burn more calories and fat long after your workout is over. Here is what you do:
Use the formula 220 - your age to get a number. Now, multiply that number by .85 and write down the product. Next, multiply the number by .75 and write down that product. The 2 products are your low and high end heart rate ranges.
Example for a 35-year old: 220 - 35 = 185
185 X .85 = 157
185 X .75 = 138
Heart rate range would be 138 (low end) to 157 (high end).
You will perform your cardio workout on any piece of equipment of your choice. Warm up for 5 minutes by gradually building your heart rate up to your low end range (138 in the above example).
Then you will increase the intensity until your heart rate peaks at your high end range (157 beats per minute in the above example).
Once you reach your high end range you immediately drop the intensity and recover back down to yoru low end range. Once you reach your low end range peak back up again.
Repeat this process of peaking and recovering for 30 minutes. Then record the total number of times you peaked to your high end range.
The next time you perform this you will try to beat the total number of peaks.
Cool down for 5 minutes by gradually decreasing the intensity until your heart rate is at your low end range or lower.
Stretch for 5-10 minutes.
And there you have it. The real secret to getting slim thighs is by adding some lean fat burning, thigh slimming muscle and dropping your body fat levels low enough to see those sexy trim legs.
and how to stay slim and healthier as we all get a little older each and
every day, see which is the best strategy for your weight loss needs
http://bonah35.cfl814.hop.clickbank.net/
http://www.4uweightlossplan.com/wp
What's the secret to getting slim thighs? First, let me tell what it is not. You will never get the legs you want just by using those traditional leg machines at your gym or by doing day after day of boring cardio.
The reality is that you always see people at the gym doing this stuff and never seeing the results they want.
The real secret to getting your thighs slim involves 3 components: 1) proper nutrition, 2) strength training and 3) cardio (but not the typical kind of cardio everyone does).
1. Proper Nutrition: I am going to be honest with you. You will never ever get slimmer thighs if you don't put the right foods in your body. It doesn't matter how great your workout routine is or what you may have heard or read. If you eat the wrong foods your body will maintain or store more body fat around your midsection, your arms, your butt and your thighs.
And fat is what blurs the visibility of the underlying muscles. When you have excess body fat you cannot see any muscular definition.
So, if you want to get your thighs slimmer you have to eat enough of the right kinds of nutritious, fat burning foods that will help keep your legs sexy and lean.
A great rule of thumb I tell my clients is to make sure you eat at least 5 small meals each day. But, all 5 are not really "meals".
3 are meals and 2 are snacks. So, it looks like this:
Breakfast
Snack
Lunch
Snack
Dinner
Getting into the habit of eating more frequently is how you start to boost your metabolism to burn fat so you can begin to get slim thighs much faster than if you eat fewer meals.
2. Strength Training: Usually when I tell women they need strength training to make their thighs slimmer they look at me like they've just seen a ghost.
"But, I don't want to get bulky muscles" is a typical response I get. I don't know where this myth came from but I want to clarify something here.
Getting "bulky" muscles just from strength training is 100% pure myth. Here's why. Building the kind of muscle mass that you see on a bodybuilder is absolutely unrealistic for the majority of people especially women.
Women naturally have lower levels of testosterone which makes it more difficult to build muscle mass versus men.
Here is something else to consider. If you want slim thighs with nice "tone" you have to possess a certain level of muscularity anyway.
You can burn all the body fat you want but if you don't have any real muscle on your legs your slim thighs will look more like toothpicks instead of sexy legs with curves.
That doesn't mean you will "bulk up". You simply fit the level of muscularity to match your goal. Adding some lean muscle to your thighs will give you that sexy curvacious appeal you are looking for.
And that comes from intense strength training and not from doing the leg machines at the gym with light weights and lots of repetitions.
You will never get slimmer thighs with nice definition that way. You have to lift heavier and smarter with just the right amount of rest in between to allow your body to recuperate which is when your thighs slim down.
Try these thigh slimming exercises to get you started:
squats
forward lunge walks
sideways lunge walks
box or bench jumps
Learn how to get slim thighs faster and lose 10 pounds in the process-
click here
3. Cardiovascular Training I never said no cardio. I said not the traditional cardio everyone else does. I am going to suggest a different twist on your typical cardio routine that will burn more calories and fat while stimulating your thighs to add some lean, sexy muscle tone.
Getting your thighs slim requires the combination of sufficient muscularity and low body fat.
Your muscles lie underneath a layer of fat cells. Fat cells store body fat. The more fat you carry the bigger your fat cells become and the less visible your muscles are.
So, to see those slim thighs underneath you also need to burn the fat from your fat cells.
Here's a tip to get you started:
Perform 90% Heart Rate Peaks- Instead of doing the typical marathon cardio workout in your "fat burning zone" you are going to perform a much higher intensity workout but for a shorter time period.
This will allow you to burn more calories and fat long after your workout is over. Here is what you do:
Use the formula 220 - your age to get a number. Now, multiply that number by .85 and write down the product. Next, multiply the number by .75 and write down that product. The 2 products are your low and high end heart rate ranges.
Example for a 35-year old: 220 - 35 = 185
185 X .85 = 157
185 X .75 = 138
Heart rate range would be 138 (low end) to 157 (high end).
You will perform your cardio workout on any piece of equipment of your choice. Warm up for 5 minutes by gradually building your heart rate up to your low end range (138 in the above example).
Then you will increase the intensity until your heart rate peaks at your high end range (157 beats per minute in the above example).
Once you reach your high end range you immediately drop the intensity and recover back down to yoru low end range. Once you reach your low end range peak back up again.
Repeat this process of peaking and recovering for 30 minutes. Then record the total number of times you peaked to your high end range.
The next time you perform this you will try to beat the total number of peaks.
Cool down for 5 minutes by gradually decreasing the intensity until your heart rate is at your low end range or lower.
Stretch for 5-10 minutes.
And there you have it. The real secret to getting slim thighs is by adding some lean fat burning, thigh slimming muscle and dropping your body fat levels low enough to see those sexy trim legs.
Kevin Yates, a nationally certified Personal Trainer, is the owner of http://www.learn2burnfat.com and the author of "5 Major Mistakes That Are Keeping You Fat & How To Easily Correct Them" a free report that shows you how to easily get on track to burning stubborn fat quickly. To get your free copy visit: http://www.learn2burnfat.com
Saturday, 28 September 2013
How To Lose Body Fat The Healthy Way
Learn some of the many proven ways to lose weight, burn body fast
and how to stay slim and healthier as we all get a little older each and
every day, see which is the best strategy for your weight loss needs
http://bonah35.cfl814.hop.clickbank.net/
http://www.4uweightlossplan.com/wp
by: Gergana Ganeva
Are you dreaming about having a well-build athletic body? Can you have well-developed body muscles if you have a high percentage of body fat? No, you cannot. I would like to share with you a few very powerful strategies that can definitely reduce your body fat and shape your body the way you want it.
So many retailers out there are constantly trying to sell you products that will help you gain muscles, reduce fat, and lose weight in no time. The truth is that there is not a healthy way of developing strong muscles or getting a flat stomach for 1 or even for 6 months when at the same time you have high percentage of fat. All these ads and commercials you see around are created by people who want to sell you a product so that they can benefit from it, no matter that what they sell could be extremely unhealthy or ineffective.
It is very important that you understand that nobody can help you but YOU. There is no chance that you can achieve a well-built body if you have a high percentage of subcutaneous fat. That is why you need to do cardio workouts all the time. If you only do cardio exercises and do not separate any time for power exercises you will not be able to succeed. You need to combine them in order to achieve successful results. If you have decided that you would finally start working out but all you would do is just lifting weights, then you are totally on the wrong track.
You MUST separate a large amount of your time for cardio workouts. This does not only include running on the treadmill for 45 min, but it also means to get on that bike, elliptical and stepper and do a pretty effective job. Cardio exercising not only decreases the percentage of body fat in your body, but it also drastically improves your blood circulation, reduces stress, and normalizes your heart activity.
If you know that you are in a bad shape physically but despite this you want to lose fat, you need to start with long cardio exercises on a low-intensity level, such as very slow walking on the treadmill, or less intense biking. If you are fit, you can go ahead and increase the speed and incline on the treadmill or do more rapid rotations on the elliptical without worrying this can damage you.
These cardio workouts should be 4 to 6 times a week from 30 to 50 minutes (for beginners). You should not only run for 45 minutes, but you need to mix cardio with power exercises. For example, you can go for 15 minutes on the treadmill, then for another 15 on the bike, and finish up with some power exercises. If you do less cardio than what is recommended you will not see big results. However, if you do much more than you should then you are in danger of losing any muscle mass you already have.
Some people think that if they run for an hour and a half every day, and that is all they do, they will lose weight in no time. From one side these people are right, but from the other side they will not only lose weight but also body muscles. If you lose a big percentage of muscles, what happens is that your body gets more vulnerable to gain fat. That is why it is of a big importance that you always combine weight lifting and cardio workouts.
and how to stay slim and healthier as we all get a little older each and
every day, see which is the best strategy for your weight loss needs
http://bonah35.cfl814.hop.clickbank.net/
http://www.4uweightlossplan.com/wp
Are you dreaming about having a well-build athletic body? Can you have well-developed body muscles if you have a high percentage of body fat? No, you cannot. I would like to share with you a few very powerful strategies that can definitely reduce your body fat and shape your body the way you want it.
So many retailers out there are constantly trying to sell you products that will help you gain muscles, reduce fat, and lose weight in no time. The truth is that there is not a healthy way of developing strong muscles or getting a flat stomach for 1 or even for 6 months when at the same time you have high percentage of fat. All these ads and commercials you see around are created by people who want to sell you a product so that they can benefit from it, no matter that what they sell could be extremely unhealthy or ineffective.
It is very important that you understand that nobody can help you but YOU. There is no chance that you can achieve a well-built body if you have a high percentage of subcutaneous fat. That is why you need to do cardio workouts all the time. If you only do cardio exercises and do not separate any time for power exercises you will not be able to succeed. You need to combine them in order to achieve successful results. If you have decided that you would finally start working out but all you would do is just lifting weights, then you are totally on the wrong track.
You MUST separate a large amount of your time for cardio workouts. This does not only include running on the treadmill for 45 min, but it also means to get on that bike, elliptical and stepper and do a pretty effective job. Cardio exercising not only decreases the percentage of body fat in your body, but it also drastically improves your blood circulation, reduces stress, and normalizes your heart activity.
If you know that you are in a bad shape physically but despite this you want to lose fat, you need to start with long cardio exercises on a low-intensity level, such as very slow walking on the treadmill, or less intense biking. If you are fit, you can go ahead and increase the speed and incline on the treadmill or do more rapid rotations on the elliptical without worrying this can damage you.
These cardio workouts should be 4 to 6 times a week from 30 to 50 minutes (for beginners). You should not only run for 45 minutes, but you need to mix cardio with power exercises. For example, you can go for 15 minutes on the treadmill, then for another 15 on the bike, and finish up with some power exercises. If you do less cardio than what is recommended you will not see big results. However, if you do much more than you should then you are in danger of losing any muscle mass you already have.
Some people think that if they run for an hour and a half every day, and that is all they do, they will lose weight in no time. From one side these people are right, but from the other side they will not only lose weight but also body muscles. If you lose a big percentage of muscles, what happens is that your body gets more vulnerable to gain fat. That is why it is of a big importance that you always combine weight lifting and cardio workouts.
My name is Gergana Ganeva and I am the owner of website called Healthy Body Exercises at http://www.healthy-body-exercises.com . I have been intensively involved in sports for 18 years now. A few years ago I ended my professional career as a tennis player and since then I have been working with people who want to lose weight the healthy way. My main goal is to provide you with all the knowledge on how to shape your body and stay healthy.
Friday, 27 September 2013
Thursday, 26 September 2013
Best Exercises For Pear Shaped Women
Learn some of the many proven ways to lose weight, burn body fast
and how to stay slim and healthier as we all get a little older each and
every day, see which is the best strategy for your weight loss needs
http://bonah35.cfl814.hop.clickbank.net/
http://www.4uweightlossplan.com/wp
by: Lydia De Leon
Being a pear shaped woman myself, I know the struggles involved in trying to achieve a lean and sleek pair of legs. There are a few things I have learned about how to exercise effectively for maximum fat loss in the lower region and balancing out our physiques.
For starters, there are a few things we must accept so that we won't beat ourselves up with frustration.
1. Accept the fact that you have a pear shape - we carry most of our body fat in the lower half of our bodies (hips, thighs and butt).
2. Consider the fat on your lower region as fat magnets. In other words, it is very easy to attract fat to the thighs, hips and buttocks and very difficult to move (not impossible though!)
3. Accept the fact that you will have to work extra hard to lean out the lower half of your body.
If you can accept the above, then you'll be armed with a more realistic mindset when working out and trying to lose fat. You'll be able to be patient with yourself and won't give up.
Now the good news!
1. It IS possible to lean out the hips, thighs and buttock areas.
2. It IS possible to achieve a great pair of legs.
3. You can balance out your upper body so that you are well proportioned and symmetrical.
So how do we go about leaning out our lower bodies and balancing out our upper bodies?
First, you will have to eat very clean and watch your fat intake.
Stick with fruits, veggies, tuna, tilapia, chicken, lean meats and egg whites.
Eat more of the green types of veggies and lots of salads.
Eat starchy veggies (potatoes, rice, pastas etc...) in moderation.
Drink lots of water.
When eating fruits, try to eat them in the morning, before your workouts.
Try not to eat fruits after 2pm.
Best fruits: all kinds of berries, grapefruit, apples.
Best veggies: brocolli, green beans, asparagus, green, onions, garlic, red, yellow, orange peppers, spinach, cucumbers, tomatoes, lettuce.
Rules:
Never fry your food.
Grill, boil, steam, bake or pan fry with Pam Spray, never in a pan of oil.
If you're going to have a cheat day, make sure do it early enough so you can burn it off.
Never have a cheat day at night.
Try (if you can!) to only cheat twice a month.
What is a cheat day: ONE cheat meal only! Not a whole day of cheating!
Did I say drink lots and lots of water too?
Ok, so now if you eat this way, you will start noticing yourself getting leaner. You'll be shedding some fat off of your overall body. Yes, your lower body too! Your pants and skirts won't fit anymore. So you'll have to buy a new wardrobe!
But this is not the whole story. In order to create those great lean legs, you will have to exercise differently than your friends and those women in the magazines.
We want to lean out our lower halves and build up our upper halves.
We have special needs, so we must exercise specifically, to meet this need.
>From my experience, pear shaped women need to focus on light to moderate weights with very high volume repetitions in the lower half of their bodies, incorporating lots of cardio workouts too.
The upper half of our bodies need a different plan all together.
To get that symetrical and balanced look, we need to lift heavy weights so that we are widening our shoulders and backs and creating those sexy arms. Don't fear lifting heavy. We will never get big. And if it's any comfort to you (or maybe not!), our bodies are the most difficult of all body types to gain muscle.
I know, I know, but we can still get that lean, defined, sexy and well proportioned body we're seeking.
So this is the plan I use and seems to be working very well. Yes, I am seeing RESULTS. It will take time, but if you are completely determined, patient and focused on your goal, you will achieve that sexy, well proportioned and symetrical body that screams out, "WOW"!
Here's the work out plan that I am currently using:
Lower body 3 times per week.
Upper body twice per week.
Cardio 6 times per week.
Lower body workout:
Incorporate a variety of leg excersizes such as lunges, squats, butt blaster, leg presses, leg extensions, hip excersizes, leg extensions and hamstring curls.
You can choose 3 - 4 excersizes three times per week.
Example:
Day 1: squats, lunges, leg presses, calves cardio
Five sets each of 35 + repetitions with moderate weight
Rest 30 - 45 seconds between sets
Day 2: leg extensions, hamstring curls, butt blaster
Five sets each of 35 + repetitions with moderate weight
Rest 30 - 45 seconds between sets
Day 3: walking lunges, side walking lunges, steady lunges
Five sets each of 35 + repetitions with moderate weight
Rest 30 - 45 seconds between sets
Don't worry about the sets and reps in the beginning. Do as many as you can. If you can do more than 35, do more.
Cardio: jogging, treadmill, elliptical machine, jumping rope, swimming, cycling, aerobic classes etc... Just make sure you are working out intense enough to really burn the fat.
Upper Body Workout:
I exercize my upper body twice per week:
Full upper body workout: chest, back, shoulders, tri's and bi's, calves
Abs 4 times per week.
I choose 2 - 3 exercizes per body part.
3 sets each for 8 - 10 reps.
Weight is heavy.
Rest about 60 seconds in between sets.
That's it. I do cardio 6 times per week. Upper body twice per week. Lower body three times per week. Abs 4 times per week, calves 3 - 4 times per week.
I find that this intense workout PLUS eating a CLEAN diet, very effective in leaning out the lower half of our bodies plus balancing out our upper halves.
Make sure you get lots of rest too!
Just one pear shape sister to another......
God Bless You!
**************************************
and how to stay slim and healthier as we all get a little older each and
every day, see which is the best strategy for your weight loss needs
http://bonah35.cfl814.hop.clickbank.net/
http://www.4uweightlossplan.com/wp
Being a pear shaped woman myself, I know the struggles involved in trying to achieve a lean and sleek pair of legs. There are a few things I have learned about how to exercise effectively for maximum fat loss in the lower region and balancing out our physiques.
For starters, there are a few things we must accept so that we won't beat ourselves up with frustration.
1. Accept the fact that you have a pear shape - we carry most of our body fat in the lower half of our bodies (hips, thighs and butt).
2. Consider the fat on your lower region as fat magnets. In other words, it is very easy to attract fat to the thighs, hips and buttocks and very difficult to move (not impossible though!)
3. Accept the fact that you will have to work extra hard to lean out the lower half of your body.
If you can accept the above, then you'll be armed with a more realistic mindset when working out and trying to lose fat. You'll be able to be patient with yourself and won't give up.
Now the good news!
1. It IS possible to lean out the hips, thighs and buttock areas.
2. It IS possible to achieve a great pair of legs.
3. You can balance out your upper body so that you are well proportioned and symmetrical.
So how do we go about leaning out our lower bodies and balancing out our upper bodies?
First, you will have to eat very clean and watch your fat intake.
Stick with fruits, veggies, tuna, tilapia, chicken, lean meats and egg whites.
Eat more of the green types of veggies and lots of salads.
Eat starchy veggies (potatoes, rice, pastas etc...) in moderation.
Drink lots of water.
When eating fruits, try to eat them in the morning, before your workouts.
Try not to eat fruits after 2pm.
Best fruits: all kinds of berries, grapefruit, apples.
Best veggies: brocolli, green beans, asparagus, green, onions, garlic, red, yellow, orange peppers, spinach, cucumbers, tomatoes, lettuce.
Rules:
Never fry your food.
Grill, boil, steam, bake or pan fry with Pam Spray, never in a pan of oil.
If you're going to have a cheat day, make sure do it early enough so you can burn it off.
Never have a cheat day at night.
Try (if you can!) to only cheat twice a month.
What is a cheat day: ONE cheat meal only! Not a whole day of cheating!
Did I say drink lots and lots of water too?
Ok, so now if you eat this way, you will start noticing yourself getting leaner. You'll be shedding some fat off of your overall body. Yes, your lower body too! Your pants and skirts won't fit anymore. So you'll have to buy a new wardrobe!
But this is not the whole story. In order to create those great lean legs, you will have to exercise differently than your friends and those women in the magazines.
We want to lean out our lower halves and build up our upper halves.
We have special needs, so we must exercise specifically, to meet this need.
>From my experience, pear shaped women need to focus on light to moderate weights with very high volume repetitions in the lower half of their bodies, incorporating lots of cardio workouts too.
The upper half of our bodies need a different plan all together.
To get that symetrical and balanced look, we need to lift heavy weights so that we are widening our shoulders and backs and creating those sexy arms. Don't fear lifting heavy. We will never get big. And if it's any comfort to you (or maybe not!), our bodies are the most difficult of all body types to gain muscle.
I know, I know, but we can still get that lean, defined, sexy and well proportioned body we're seeking.
So this is the plan I use and seems to be working very well. Yes, I am seeing RESULTS. It will take time, but if you are completely determined, patient and focused on your goal, you will achieve that sexy, well proportioned and symetrical body that screams out, "WOW"!
Here's the work out plan that I am currently using:
Lower body 3 times per week.
Upper body twice per week.
Cardio 6 times per week.
Lower body workout:
Incorporate a variety of leg excersizes such as lunges, squats, butt blaster, leg presses, leg extensions, hip excersizes, leg extensions and hamstring curls.
You can choose 3 - 4 excersizes three times per week.
Example:
Day 1: squats, lunges, leg presses, calves cardio
Five sets each of 35 + repetitions with moderate weight
Rest 30 - 45 seconds between sets
Day 2: leg extensions, hamstring curls, butt blaster
Five sets each of 35 + repetitions with moderate weight
Rest 30 - 45 seconds between sets
Day 3: walking lunges, side walking lunges, steady lunges
Five sets each of 35 + repetitions with moderate weight
Rest 30 - 45 seconds between sets
Don't worry about the sets and reps in the beginning. Do as many as you can. If you can do more than 35, do more.
Cardio: jogging, treadmill, elliptical machine, jumping rope, swimming, cycling, aerobic classes etc... Just make sure you are working out intense enough to really burn the fat.
Upper Body Workout:
I exercize my upper body twice per week:
Full upper body workout: chest, back, shoulders, tri's and bi's, calves
Abs 4 times per week.
I choose 2 - 3 exercizes per body part.
3 sets each for 8 - 10 reps.
Weight is heavy.
Rest about 60 seconds in between sets.
That's it. I do cardio 6 times per week. Upper body twice per week. Lower body three times per week. Abs 4 times per week, calves 3 - 4 times per week.
I find that this intense workout PLUS eating a CLEAN diet, very effective in leaning out the lower half of our bodies plus balancing out our upper halves.
Make sure you get lots of rest too!
Just one pear shape sister to another......
God Bless You!
**************************************
Lydia De Leon is a home schooling, work at home mom of two beautiful children ages 4 and 8.
With a background in teaching and counseling, she has opted to create her livelihood through a home based business which she markets online.
The main focus of her home based business is internet marketing.
For more information on Lydia's business, go to:
http://www.netmomof2.com
With a background in teaching and counseling, she has opted to create her livelihood through a home based business which she markets online.
The main focus of her home based business is internet marketing.
For more information on Lydia's business, go to:
http://www.netmomof2.com
Wednesday, 25 September 2013
Tuesday, 24 September 2013
Exercise to Lose Belly Fat - 2 Ways You Must Change Your Workout
Learn some of the many proven ways to lose weight, burn body fast
and how to stay slim and healthier as we all get a little older each and
every day, see which is the best strategy for your weight loss needs
http://bonah35.cfl814.hop.clickbank.net/
http://www.4uweightlossplan.com/wp
by: Tom Gifford
Do you have trouble trying to lose belly fat with exercise? If so, you are probably making some very simple mistakes. Learn how to fix them once and for all.
If you answered yes, then you are certainly not alone! Chances are that you are making some very common mistakes when you exercise. These mistakes are stopping you from being able to effectively lose belly fat with exercise!
This article will explore 2 very important aspects of your exercise routine that you must have correct if you want to finally start to lose tummy fat.
1. Circuit Training to Jump Start Your Metabolism
Many people simply do not know that you can lose belly fat with exercise by strength training in a circuit of different exercises.
It is interesting. The more muscle you work when you exercise, the higher the number of calories you will use during the actual working and in the hours after you are finished. To many, this is counterintuitive.
Many people think that strength training is a form of exercise that adds massive amounts of muscle, not helping to lose stomach fat.
I really want to help you see how weight training will help you increase strength, raise your resting metabolism, shape your muscles, get past frustrating plateau's, and last but not least, help you lose belly fat!
I do want to warn you though, do not make the common mistake of just doing "3 sets of 15 reps" on the machines in the gym. Machines can sometimes be a decent way to begin, but they are simply not the most optimal way to help you lose belly fat.
A more ideal alternative is to use circuit training exercise to help you get more work done in less time. Try using your own bodyweight and some functional equipment instead of the machines and you will see what a difference it makes!
Here is an example circuit training routine:
First, do a 5-10 minute warm-up
1. Inverted pushups ' 12 reps
2. Bent over dumbbell row ' 12 reps
3. Bodyweight squats ' 12 reps
4. Stability ball leg curls ' 12 reps
5. Side planks ' 5-10 seconds per side
6. Standing overhead DB press ' 12 reps
7. Stability ball crunches ' 15 reps
Try going from the beginning to the end with 0-30 seconds of rest in between each exercise. If you do this entire circuit 2-3 times, you will get a great workout that will help you lose belly fat and gain muscle in about 20-30 minutes.
This is just a sample exercise routine that illustrates that basic structure of a fat loss circuit training workout With this circuit training workout, you will exercise to lose belly fat as well as get stronger!
Always try to rest at least one day in between each workout to give your body a chance to recover. Remember that your muscles build up and get stronger while you are at rest after an exercise session.
2. Interval Training as Opposed to the "Average Cardio Routine"
If you have never tried interval training instead of the average long, boring, and arduous cardio routine, you are totally missing out!
The truth is, going slow on a cardio machine for 30-60 minutes like most people is not an efficient way to exercise to lose belly fat. All you are doing is training your body to adapt to the same workout, which in turn will have you burning fewer calories with each exposure.
Interval training help you lose stomach fat because it has a huge impact on your resting metabolism. This means you burn calories after the session is over.
One research study found that interval training burned calories for up to 36 hours after the exercise session was over. The same study found that people who used interval training burned more calories than those who did the normal slow cardio routine.
Here is the bottom line: if you want to exercise to lose body fat in the quickest and most efficient way possible, then interval training is a must.
With interval training, you merely alternate between high and low intensities instead of going at the same speed the whole time. If you use interval training directly after a circuit training workout, you will get a lot more work done in less time.
You will crank up your metabolism for several hours after you are done working out. This will help you burn many more calories that if you did the standard long, slow, boring cardio routine.
Now that you see a basic structure for your workouts that will help you finally lose belly fat with exercise, it is time to go give it a try. Losing fat does not have to be arduous and slow.
With the right exercise routine combined with the right diet, you should lose 1-3 lbs of belly fat each week, depending on what condition you are in when you begin. Good luck!
and how to stay slim and healthier as we all get a little older each and
every day, see which is the best strategy for your weight loss needs
http://bonah35.cfl814.hop.clickbank.net/
http://www.4uweightlossplan.com/wp
Do you have trouble trying to lose belly fat with exercise? If so, you are probably making some very simple mistakes. Learn how to fix them once and for all.
If you answered yes, then you are certainly not alone! Chances are that you are making some very common mistakes when you exercise. These mistakes are stopping you from being able to effectively lose belly fat with exercise!
This article will explore 2 very important aspects of your exercise routine that you must have correct if you want to finally start to lose tummy fat.
1. Circuit Training to Jump Start Your Metabolism
Many people simply do not know that you can lose belly fat with exercise by strength training in a circuit of different exercises.
It is interesting. The more muscle you work when you exercise, the higher the number of calories you will use during the actual working and in the hours after you are finished. To many, this is counterintuitive.
Many people think that strength training is a form of exercise that adds massive amounts of muscle, not helping to lose stomach fat.
I really want to help you see how weight training will help you increase strength, raise your resting metabolism, shape your muscles, get past frustrating plateau's, and last but not least, help you lose belly fat!
I do want to warn you though, do not make the common mistake of just doing "3 sets of 15 reps" on the machines in the gym. Machines can sometimes be a decent way to begin, but they are simply not the most optimal way to help you lose belly fat.
A more ideal alternative is to use circuit training exercise to help you get more work done in less time. Try using your own bodyweight and some functional equipment instead of the machines and you will see what a difference it makes!
Here is an example circuit training routine:
First, do a 5-10 minute warm-up
1. Inverted pushups ' 12 reps
2. Bent over dumbbell row ' 12 reps
3. Bodyweight squats ' 12 reps
4. Stability ball leg curls ' 12 reps
5. Side planks ' 5-10 seconds per side
6. Standing overhead DB press ' 12 reps
7. Stability ball crunches ' 15 reps
Try going from the beginning to the end with 0-30 seconds of rest in between each exercise. If you do this entire circuit 2-3 times, you will get a great workout that will help you lose belly fat and gain muscle in about 20-30 minutes.
This is just a sample exercise routine that illustrates that basic structure of a fat loss circuit training workout With this circuit training workout, you will exercise to lose belly fat as well as get stronger!
Always try to rest at least one day in between each workout to give your body a chance to recover. Remember that your muscles build up and get stronger while you are at rest after an exercise session.
2. Interval Training as Opposed to the "Average Cardio Routine"
If you have never tried interval training instead of the average long, boring, and arduous cardio routine, you are totally missing out!
The truth is, going slow on a cardio machine for 30-60 minutes like most people is not an efficient way to exercise to lose belly fat. All you are doing is training your body to adapt to the same workout, which in turn will have you burning fewer calories with each exposure.
Interval training help you lose stomach fat because it has a huge impact on your resting metabolism. This means you burn calories after the session is over.
One research study found that interval training burned calories for up to 36 hours after the exercise session was over. The same study found that people who used interval training burned more calories than those who did the normal slow cardio routine.
Here is the bottom line: if you want to exercise to lose body fat in the quickest and most efficient way possible, then interval training is a must.
With interval training, you merely alternate between high and low intensities instead of going at the same speed the whole time. If you use interval training directly after a circuit training workout, you will get a lot more work done in less time.
You will crank up your metabolism for several hours after you are done working out. This will help you burn many more calories that if you did the standard long, slow, boring cardio routine.
Now that you see a basic structure for your workouts that will help you finally lose belly fat with exercise, it is time to go give it a try. Losing fat does not have to be arduous and slow.
With the right exercise routine combined with the right diet, you should lose 1-3 lbs of belly fat each week, depending on what condition you are in when you begin. Good luck!
Tom Gifford
Having trouble losing weight? My name is Tom Gifford and I am a Personal Trainer. I have some excellent news for you. Come check out my website at http://www.TheGreatCardioMyth.com and receive two chapters of my brand new book at no cost! You will find lots of cool tips and tricks you can use immediately.
Having trouble losing weight? My name is Tom Gifford and I am a Personal Trainer. I have some excellent news for you. Come check out my website at http://www.TheGreatCardioMyth.com and receive two chapters of my brand new book at no cost! You will find lots of cool tips and tricks you can use immediately.
Monday, 23 September 2013
Exercise Tips for Vegetarian Weight Loss
Learn some of the many proven ways to lose weight, burn body fast
and how to stay slim and healthier as we all get a little older each and
every day, see which is the best strategy for your weight loss needs
http://bonah35.cfl814.hop.clickbank.net/
http://www.4uweightlossplan.com/wp
by: Laura Ng
To lose weight effectively as a vegetarian, eating a right vegetarian weight loss diet is not sufficient. You should factor in exercises to achieve more rewarding fat loss results. But you can't just do any workouts or do anytime if you want to get the most fat-burning response out of exercising. Check out these 7 exercise tips and you'll begin shedding unwanted excess body fat all day long - 24 hours round the clockwork.
Exercise Tip 1 - Interval Training
Do short burst interval training such that you'll transition between hard and easy exercise with active rest in between. Not cardio. Steady-state cardio only burns fat during the exercise bout while interval training will continue to burn fat throughout the day. (Interval training works extremely well for vegetarians who take up a nutrient-packed vegetarian weight loss diet because such diet will fuel your body with plenty of energy to help you sustain the short-burst exercises.)
Exercise Tip 2 - Metabolism Booster
Boost your metabolism to an all-time high with bodyweight exercises. Don't waste time doing many reps of exercises with those little dumbbells which only maintains a slow, steady state of metabolism.
Exercise Tip 3 - Ab Flattener
All pros know that crunches do not work on burning belly fat. So, do total body ab exercises like Stability Ball Jackknives, Side Planks, Cross-Body Mountain Climbers, and Stability Ball Rollouts, etc. You'll get rid of your stubborn belly fat faster. Again, a quality detoxifying vegetarian weight loss diet which helps to remove toxins from your belly fat and cleanse your body will help you achieve optimal belly fat loss.
Exercise Tip 4 - Best Time to Exercise
Morning is the best time to burn more fat. But if you can't work out in the morning due to shift work or odd working hours, never mind, other timings will still help you burn fat, albeit slightly lesser.
Exercise Tip 5 - Eating for Energy
You can work out before breakfast if you don't feel hungry or feel slightly hungry only. But it's best to take 2- 3 whole grain crackers or 2 slices of wholegrain bread (as light snack) 30 minutes before you exercise since most of the energy you got from dinner the night before could've been used up by the following morning, and you need some fuel to power your workouts in the morning.
Exercise Tip 6 - Eating for Recovery
Eat a nutrient-dense vegetarian meal that contains both protein and carbohydrate within 2 hours after your workouts to help your muscle recover and restore your glycogen loss.
Exercise Tip 7 - Proper Hydration Techniques
Don't drink too much water before exercise. Just consume enough for hydration purpose. During active rest in your interval training, take small sips of water to quench your thirst. Even right after the regimen, take small sips. Increase your water consumption only 30 minutes after the regimen.
Note: Your exercises will help you lose weight with minimum effort only when your body receives vital nutrients via a quality vegetarian weight loss diet.
and how to stay slim and healthier as we all get a little older each and
every day, see which is the best strategy for your weight loss needs
http://bonah35.cfl814.hop.clickbank.net/
http://www.4uweightlossplan.com/wp
To lose weight effectively as a vegetarian, eating a right vegetarian weight loss diet is not sufficient. You should factor in exercises to achieve more rewarding fat loss results. But you can't just do any workouts or do anytime if you want to get the most fat-burning response out of exercising. Check out these 7 exercise tips and you'll begin shedding unwanted excess body fat all day long - 24 hours round the clockwork.
Exercise Tip 1 - Interval Training
Do short burst interval training such that you'll transition between hard and easy exercise with active rest in between. Not cardio. Steady-state cardio only burns fat during the exercise bout while interval training will continue to burn fat throughout the day. (Interval training works extremely well for vegetarians who take up a nutrient-packed vegetarian weight loss diet because such diet will fuel your body with plenty of energy to help you sustain the short-burst exercises.)
Exercise Tip 2 - Metabolism Booster
Boost your metabolism to an all-time high with bodyweight exercises. Don't waste time doing many reps of exercises with those little dumbbells which only maintains a slow, steady state of metabolism.
Exercise Tip 3 - Ab Flattener
All pros know that crunches do not work on burning belly fat. So, do total body ab exercises like Stability Ball Jackknives, Side Planks, Cross-Body Mountain Climbers, and Stability Ball Rollouts, etc. You'll get rid of your stubborn belly fat faster. Again, a quality detoxifying vegetarian weight loss diet which helps to remove toxins from your belly fat and cleanse your body will help you achieve optimal belly fat loss.
Exercise Tip 4 - Best Time to Exercise
Morning is the best time to burn more fat. But if you can't work out in the morning due to shift work or odd working hours, never mind, other timings will still help you burn fat, albeit slightly lesser.
Exercise Tip 5 - Eating for Energy
You can work out before breakfast if you don't feel hungry or feel slightly hungry only. But it's best to take 2- 3 whole grain crackers or 2 slices of wholegrain bread (as light snack) 30 minutes before you exercise since most of the energy you got from dinner the night before could've been used up by the following morning, and you need some fuel to power your workouts in the morning.
Exercise Tip 6 - Eating for Recovery
Eat a nutrient-dense vegetarian meal that contains both protein and carbohydrate within 2 hours after your workouts to help your muscle recover and restore your glycogen loss.
Exercise Tip 7 - Proper Hydration Techniques
Don't drink too much water before exercise. Just consume enough for hydration purpose. During active rest in your interval training, take small sips of water to quench your thirst. Even right after the regimen, take small sips. Increase your water consumption only 30 minutes after the regimen.
Note: Your exercises will help you lose weight with minimum effort only when your body receives vital nutrients via a quality vegetarian weight loss diet.
Laura Ng invites you to grab your FREE vegetarian diet for weight loss at http://www.inotfat.com/ now. When you apply her tried-and-true techniques in the diet plan, you'll break your weight loss plateau, lose your belly fat, improve your health and eliminate your overweight problems permanently, without side effects. Discover more proven tips to lose weight vegetarian at http://www.inotfat.com/lose-weight-vegetarian/ now.
Sunday, 22 September 2013
Saturday, 21 September 2013
3 Ways to Lose Stomach Fat
Learn some of the many proven ways to lose weight, burn body fast
and how to stay slim and healthier as we all get a little older each and
every day, see which is the best strategy for your weight loss needs
http://bonah35.cfl814.hop.clickbank.net/
http://www.4uweightlossplan.com/wp
by: Craig Ballantyne
To burn belly fat, you don't need to waste time on crunches. Focus on total body exercises instead.
In my opinion, all you need to do to get 6-pack abs is this...
Lose belly fat with nutrition, intervals, and resistance training.
More specifically...
First, start by improving the quality of the food you eat. No more processed carbohydrates, no more sugar, no more deep-fried foods, no more fast food, and no more sodas or juices. Simply making these changes will help you lose stomach fat fast, and you'll drop your body fat percentage in just days.
Stop doing crunches. Spend that time on intervals instead. Doing hundreds of crunches won't get you results. And doing long, slow boring cardio is also an inefficient way to burn belly fat and see your 6-pack abs.
According to researchers from Australia, including Professor Steve Boucher, the only way to spot reduce belly fat is to use interval training. Intervals destroy body fat.
Once you've taken care of your nutrition, resistance training, and interval training, you can start with basic abdominal workouts. Here's what you need to know, and this will surprise you!
1) Beginners should stay the heck away from situps and crunch-type movements until they master the Plank, Side Plank, and Bird Dog.
Don't do situps.
2) Here are some my favorite no-crunch ab movements for intermediate exercisers...
a) the Stability Ball Rollout (also can be done with the Ab Wheel or as a Barbell Rollout)
b) the Stability Ball Jackknife
c) the Plank with Your Arms on the Ball (which according to research quoted in Mens Health, this exercise works your abs 30% harder thanregular Plank - all without messing your low back).
Lets go over the advanced ab workout tips...now for my more advanced 6-pack ab recommendations.
But first, I want to mention some "unknown" ab builders...
a) The Elevated Pushup
b) Straight Arm Cable Pullover
c) Front Squat
d) DB Pullover & even DB Triceps Extensions with extra stretch
All great total body moves to have in your program to burn calories and build abs at the same time.
3) What do you really need to do to bring out your abs once you have your body fat low?
My favorite advanced ab exercise is Cable Crunches, which are without a doubt, the best resistance exercise for building abs. There are several ways to do them, with one version being safer but just as effective as all other versions.
You can get ripped abs without ab workouts.
It shocks people, but it is true. If you want to lose stomach fat fast and see your six pack abs, focus on your nutrition, total body strength training, and interval training before you even consider adding more reps to your current ab workout.
and how to stay slim and healthier as we all get a little older each and
every day, see which is the best strategy for your weight loss needs
http://bonah35.cfl814.hop.clickbank.net/
http://www.4uweightlossplan.com/wp
To burn belly fat, you don't need to waste time on crunches. Focus on total body exercises instead.
In my opinion, all you need to do to get 6-pack abs is this...
Lose belly fat with nutrition, intervals, and resistance training.
More specifically...
First, start by improving the quality of the food you eat. No more processed carbohydrates, no more sugar, no more deep-fried foods, no more fast food, and no more sodas or juices. Simply making these changes will help you lose stomach fat fast, and you'll drop your body fat percentage in just days.
Stop doing crunches. Spend that time on intervals instead. Doing hundreds of crunches won't get you results. And doing long, slow boring cardio is also an inefficient way to burn belly fat and see your 6-pack abs.
According to researchers from Australia, including Professor Steve Boucher, the only way to spot reduce belly fat is to use interval training. Intervals destroy body fat.
Once you've taken care of your nutrition, resistance training, and interval training, you can start with basic abdominal workouts. Here's what you need to know, and this will surprise you!
1) Beginners should stay the heck away from situps and crunch-type movements until they master the Plank, Side Plank, and Bird Dog.
Don't do situps.
2) Here are some my favorite no-crunch ab movements for intermediate exercisers...
a) the Stability Ball Rollout (also can be done with the Ab Wheel or as a Barbell Rollout)
b) the Stability Ball Jackknife
c) the Plank with Your Arms on the Ball (which according to research quoted in Mens Health, this exercise works your abs 30% harder thanregular Plank - all without messing your low back).
Lets go over the advanced ab workout tips...now for my more advanced 6-pack ab recommendations.
But first, I want to mention some "unknown" ab builders...
a) The Elevated Pushup
b) Straight Arm Cable Pullover
c) Front Squat
d) DB Pullover & even DB Triceps Extensions with extra stretch
All great total body moves to have in your program to burn calories and build abs at the same time.
3) What do you really need to do to bring out your abs once you have your body fat low?
My favorite advanced ab exercise is Cable Crunches, which are without a doubt, the best resistance exercise for building abs. There are several ways to do them, with one version being safer but just as effective as all other versions.
You can get ripped abs without ab workouts.
It shocks people, but it is true. If you want to lose stomach fat fast and see your six pack abs, focus on your nutrition, total body strength training, and interval training before you even consider adding more reps to your current ab workout.
Craig Ballantyne
Get the 3 keys to ripped abs in the free report from http://www.TurbulenceTraining.com
You'll also learn about the dark side of cardio and 4 foods you should never eat for fat loss!
Get the 3 keys to ripped abs in the free report from http://www.TurbulenceTraining.com
You'll also learn about the dark side of cardio and 4 foods you should never eat for fat loss!
Friday, 20 September 2013
Workouts, Nutrition, and Lifestyle Tips For Success
Learn some of the many proven ways to lose weight, burn body fast
and how to stay slim and healthier as we all get a little older each and
every day, see which is the best strategy for your weight loss needs
http://bonah35.cfl814.hop.clickbank.net/
http://www.4uweightlossplan.com/wp
by: Robert D. Franklin
A common fitness goal people have is to get a flatter stomach and if possible, achieve some sort of a "six pack abs" appearance. Unfortunately, most people struggle for years without ever achieving this goal.
Instead, so many people waste too much of their time on worthless abs exercises, and falling for every gimmick out there on the TV screen. They think there is a magical "underground" abs exercise that would finally get them their six-pack after years of searching.
That's why it's of utmost important to get with the right structured fitness program that shows the truth about full body exercising and overall nutrition for your entire health.
So what's the truth? The truth is that people are looking in the wrong direction to achieve this goal. Abs exercises are NOT the answer to six pack abs! Sounds contradictory. huh? In fact, ab-specific exercises are the LEAST important training aspect in getting a six pack.
The fact is, the real solution to seeing a visible six-pack is simply bringing your body fat percentage down to a low enough level to where the abs become visible. This is generally about 10% body fat or lower for men, and about 16-18% body fat. Most people already have a six pack hiding underneath their stomach fat and don't know it.
So the most important aspect to getting visible abs is actually a properly designed FULL body training program, combined with good nutrition that can be maintained for life (no gimmick diets allowed).
Beginners can probably start off with the most basic bodyweight exercises like bw squats, bw lunges, bw step-ups, pushups, along with basic dumbbell exercises like overhead presses and rows. There are also body stabilizing exercises like planks and side planks to properly engage the entire "core" area in stablizing the body.
Key fitness programs would include high intensity resistance training instead of cardio where you will be sweating and huffing and puffing much more than any boring cardio workout.
The bottom line: cardio is NOT necessary for fat loss! In fact, some of the leanest people I know NEVER do traditional cardio. Personally, I haven't stepped foot on a treadmill, elliptical machine, or stationary bike in about 8 years and I maintain single digit body fat year round.
You could also implement wind sprints, hill sprints, swimming sprints, speed rope jumping, etc to complement your resistance training. This stimulates a vastly higher metabolic response in the body than steady pace cardio.
Some excellent examples are:
1. mountain climbers for 20-30 seconds
2. dumbbell squat & presses (combination squat then press overhead)
3. stability ball leg curl-ins
4. stability ball plank holds (a little harder than a floor plank)
This type of circuit can be done without much rest at all between exercises and we would repeat the circuit several times before moving to a new circuit.
Going over to nutrition, it can be a lot simpler than you think:
1. whole, unprocessed organic foods, as close to their natural state as possible
2. High nutrient density food choices instead of nutrient deficient processed foods
3. Fruits and vegetables (lots of vegetables) as your main source of carbohydrates instead of so much reliance on grains as is so prominent in our food supply these days
4. Moderate amounts of high quality protein at each meal
5. High fiber intake to help appetite control and glycemic control (maintaining more balanced blood sugar)
6. Don't neglect healthy fat intake from nuts, seeds, organic eggs, wild fish or fish oil, virgin coconut oil and olive oils, avocados, etc (helps appetite control and hormonal balance)
Once you gain control over the aspects listed above, everything else usually works itself out in your diet. You would no longer crave sweets or junk food because your body finally has all of the nutrients it needs.
One important view of total fitness is making sure your health and fitness is a priority in your life, and enjoy it.
A few people that have been stuck at a fat loss plateau have come in to get a simple nutrition trick to try. This simple change was to start basing their last full meal of the day around just meats with lots of veggies and salad... basically, no starches with dinner, just meat and veggies.
As simple as that sounds, so many people break their fat loss plateau just by implementing that into their diet. So many people think that their meals need to be based on starch like pasta or rice, but I think it's so much easier to lose fat when your meals are based around meat and vegetables instead of starch.
With this knowledge tucked under your wing, you'd do wonderful in your lifestyle greatness.
and how to stay slim and healthier as we all get a little older each and
every day, see which is the best strategy for your weight loss needs
http://bonah35.cfl814.hop.clickbank.net/
http://www.4uweightlossplan.com/wp
A common fitness goal people have is to get a flatter stomach and if possible, achieve some sort of a "six pack abs" appearance. Unfortunately, most people struggle for years without ever achieving this goal.
Instead, so many people waste too much of their time on worthless abs exercises, and falling for every gimmick out there on the TV screen. They think there is a magical "underground" abs exercise that would finally get them their six-pack after years of searching.
That's why it's of utmost important to get with the right structured fitness program that shows the truth about full body exercising and overall nutrition for your entire health.
So what's the truth? The truth is that people are looking in the wrong direction to achieve this goal. Abs exercises are NOT the answer to six pack abs! Sounds contradictory. huh? In fact, ab-specific exercises are the LEAST important training aspect in getting a six pack.
The fact is, the real solution to seeing a visible six-pack is simply bringing your body fat percentage down to a low enough level to where the abs become visible. This is generally about 10% body fat or lower for men, and about 16-18% body fat. Most people already have a six pack hiding underneath their stomach fat and don't know it.
So the most important aspect to getting visible abs is actually a properly designed FULL body training program, combined with good nutrition that can be maintained for life (no gimmick diets allowed).
Beginners can probably start off with the most basic bodyweight exercises like bw squats, bw lunges, bw step-ups, pushups, along with basic dumbbell exercises like overhead presses and rows. There are also body stabilizing exercises like planks and side planks to properly engage the entire "core" area in stablizing the body.
Key fitness programs would include high intensity resistance training instead of cardio where you will be sweating and huffing and puffing much more than any boring cardio workout.
The bottom line: cardio is NOT necessary for fat loss! In fact, some of the leanest people I know NEVER do traditional cardio. Personally, I haven't stepped foot on a treadmill, elliptical machine, or stationary bike in about 8 years and I maintain single digit body fat year round.
You could also implement wind sprints, hill sprints, swimming sprints, speed rope jumping, etc to complement your resistance training. This stimulates a vastly higher metabolic response in the body than steady pace cardio.
Some excellent examples are:
1. mountain climbers for 20-30 seconds
2. dumbbell squat & presses (combination squat then press overhead)
3. stability ball leg curl-ins
4. stability ball plank holds (a little harder than a floor plank)
This type of circuit can be done without much rest at all between exercises and we would repeat the circuit several times before moving to a new circuit.
Going over to nutrition, it can be a lot simpler than you think:
1. whole, unprocessed organic foods, as close to their natural state as possible
2. High nutrient density food choices instead of nutrient deficient processed foods
3. Fruits and vegetables (lots of vegetables) as your main source of carbohydrates instead of so much reliance on grains as is so prominent in our food supply these days
4. Moderate amounts of high quality protein at each meal
5. High fiber intake to help appetite control and glycemic control (maintaining more balanced blood sugar)
6. Don't neglect healthy fat intake from nuts, seeds, organic eggs, wild fish or fish oil, virgin coconut oil and olive oils, avocados, etc (helps appetite control and hormonal balance)
Once you gain control over the aspects listed above, everything else usually works itself out in your diet. You would no longer crave sweets or junk food because your body finally has all of the nutrients it needs.
One important view of total fitness is making sure your health and fitness is a priority in your life, and enjoy it.
A few people that have been stuck at a fat loss plateau have come in to get a simple nutrition trick to try. This simple change was to start basing their last full meal of the day around just meats with lots of veggies and salad... basically, no starches with dinner, just meat and veggies.
As simple as that sounds, so many people break their fat loss plateau just by implementing that into their diet. So many people think that their meals need to be based on starch like pasta or rice, but I think it's so much easier to lose fat when your meals are based around meat and vegetables instead of starch.
With this knowledge tucked under your wing, you'd do wonderful in your lifestyle greatness.
Robert D. Franklin
Fitness Adviser and Health Specialist
Fitness Adviser and Health Specialist
Thursday, 19 September 2013
Wednesday, 18 September 2013
How To Get The Muscular Abs You Want
Learn some of the many proven ways to lose weight, burn body fast
and how to stay slim and healthier as we all get a little older each and
every day, see which is the best strategy for your weight loss needs
http://bonah35.cfl814.hop.clickbank.net/
http://www.4uweightlossplan.com/wp
by: Jeff Schuman
Muscular abs are something many people are trying to get, but are failing at. There is a way to develop the abs you want, but you have to have the right ab training if you want to achieve your goal.
The right training is not as hard to find as you may think and it doesn't require another person unless you prefer to have the help of a professional. All it requires is the right information so you can put together your own workout routine that will be effective.
Because this will help to increase your heart rate the first thing to know is that it is important to do cardiovascular exercises. These exercises will also help you burn body fat which is vital to getting the abs that you want.
Most people don't understand that they already have the 6 pack abs underneath a layer of fat. If you get rid of the fat and train your ab muscles you will be able to define the abs so they stand out the way you want them to.
For the best results you want to choose one exercise and stick with it. Some of the different cardio exercises that you can do include:
- Swimming
- Running
- Jogging
- Bicycling
- Jumping rope
- Stairs
- Elliptical machines
It is a good idea to do one of these exercises with an intensity that is moderate to high at least 3 to 5 times a week. This will help you burn fat faster. Once you have your exercise routine set up for losing the fat the next step is to start doing a whole body work out.
You don't want to just work your abs with ab exercises because this just targets one area of your body and leaves all the rest out of shape. You want to do a whole body work out about 3 times a week but keep the reps you do 20 or below.
Some of the different exercises that are good for whole body work outs that will also indirectly work your abs include:
- Pulldowns
- Presses either standing or seated
- Squats
- Deadlifts
- Pullovers with dumbbells
Now that you know how to achieve muscular abs; all that is left is for you to start setting up your own ab training or find a professional to help you achieve this. Just remember that before you can achieve the strong abs that you want the key is to work your whole body and lose fat first.
and how to stay slim and healthier as we all get a little older each and
every day, see which is the best strategy for your weight loss needs
http://bonah35.cfl814.hop.clickbank.net/
http://www.4uweightlossplan.com/wp
Muscular abs are something many people are trying to get, but are failing at. There is a way to develop the abs you want, but you have to have the right ab training if you want to achieve your goal.
The right training is not as hard to find as you may think and it doesn't require another person unless you prefer to have the help of a professional. All it requires is the right information so you can put together your own workout routine that will be effective.
Because this will help to increase your heart rate the first thing to know is that it is important to do cardiovascular exercises. These exercises will also help you burn body fat which is vital to getting the abs that you want.
Most people don't understand that they already have the 6 pack abs underneath a layer of fat. If you get rid of the fat and train your ab muscles you will be able to define the abs so they stand out the way you want them to.
For the best results you want to choose one exercise and stick with it. Some of the different cardio exercises that you can do include:
- Swimming
- Running
- Jogging
- Bicycling
- Jumping rope
- Stairs
- Elliptical machines
It is a good idea to do one of these exercises with an intensity that is moderate to high at least 3 to 5 times a week. This will help you burn fat faster. Once you have your exercise routine set up for losing the fat the next step is to start doing a whole body work out.
You don't want to just work your abs with ab exercises because this just targets one area of your body and leaves all the rest out of shape. You want to do a whole body work out about 3 times a week but keep the reps you do 20 or below.
Some of the different exercises that are good for whole body work outs that will also indirectly work your abs include:
- Pulldowns
- Presses either standing or seated
- Squats
- Deadlifts
- Pullovers with dumbbells
Now that you know how to achieve muscular abs; all that is left is for you to start setting up your own ab training or find a professional to help you achieve this. Just remember that before you can achieve the strong abs that you want the key is to work your whole body and lose fat first.
Please visit our website today if you enjoyed this article by Jeff Schuman on how to achieve the muscular abs you want. You will find more helpful information on the right ab training to hit your goal. http://garygiardina.info/6-Pack-Abs/
Tuesday, 17 September 2013
A Home Exercise Routine Designed for Weight Loss
Learn some of the many proven ways to lose weight, burn body fast
and how to stay slim and healthier as we all get a little older each and
every day, see which is the best strategy for your weight loss needs
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http://www.4uweightlossplan.com/wp
by: Apple Tinao
A home exercise routine is a brilliant means to keep a sensible physical structure and reduce weight. Along with proper dieting, a physical exercise program can assist quicken the metabolism and burn calories speedily. There are a number of home physical exercise videos offering the precise and motivated methods to burn off fat and reduce weight fast. Still, why physical exercise videos a superb option at home?
The convenient factor of an exercise is essential. By executing average workouts, an individual will position a healthier need on his or her stored body fat as well as will stimulate the metabolic process to accumulate evenly. The physical structure will become conditioned and more toned. The degree of fitness will advance with each workouts procedure done. A home physical exercise comparable to the Controlled Fatigue Training is an excellent way to picture the optimum workouts in eradicating fat and developing slim muscle in order to workout at home at a comfort zone.
This form of home exercise routine is inexpensive than a high-priced gym memberships or overpriced gym equipments. Controlled Fatigue Training is a gratifying, fast kind of workout at home that displays a well known fitness instructor and famous people. They will definitely render the instructions and inspirations essential to an absolute home workout. Having this exercise program back home ready 60 minutes daily can save a lot of bucks.
A http://www.controlledfatiguetraining.net/lp/endurance-training/home-exercise-routine at home is obtainable for any physical fitness level beginning from starters to practiced individuals. As the stage of physical fitness increases, an individual can proceed to more progressive workout activities to maintain a healthy physical structure and lose weight smarter if compared with diet alone.
Remember, it's a good idea to change the physical exercise routine on a regular basis to sustain challenging the body and continue to lose weight to be able to reach the target. After executing the similar exercises repeatedly, the body will demand more innovative workouts that will continue burn down the fat and calories. Controlled Fatigue Training will let a person to make progression at an accurate tempo and tender a superb metabolism to burn fat for toughness. This training plan will render all the essential ways to perform the exercise efficiently to acquire muscle tone as well as lose weight smooth.
A regular home exercise routine is crucial to the body's wellness and well-being. Selecting a suitable building up program suchlike http://www.controlledfatiguetraining.net/home will modify the way of life of individuals to attain their purpose and start a workout at home right away. The body will value the endeavors to look as well as feel healthier than what is looks like in years. Weight loss is exceptionally simpler when appropriate dieting is connected with workout. Home workout programs at home are brilliant ways to get in shape as well as experience quick weight loss.
and how to stay slim and healthier as we all get a little older each and
every day, see which is the best strategy for your weight loss needs
http://bonah35.cfl814.hop.clickbank.net/
http://www.4uweightlossplan.com/wp
A home exercise routine is a brilliant means to keep a sensible physical structure and reduce weight. Along with proper dieting, a physical exercise program can assist quicken the metabolism and burn calories speedily. There are a number of home physical exercise videos offering the precise and motivated methods to burn off fat and reduce weight fast. Still, why physical exercise videos a superb option at home?
The convenient factor of an exercise is essential. By executing average workouts, an individual will position a healthier need on his or her stored body fat as well as will stimulate the metabolic process to accumulate evenly. The physical structure will become conditioned and more toned. The degree of fitness will advance with each workouts procedure done. A home physical exercise comparable to the Controlled Fatigue Training is an excellent way to picture the optimum workouts in eradicating fat and developing slim muscle in order to workout at home at a comfort zone.
This form of home exercise routine is inexpensive than a high-priced gym memberships or overpriced gym equipments. Controlled Fatigue Training is a gratifying, fast kind of workout at home that displays a well known fitness instructor and famous people. They will definitely render the instructions and inspirations essential to an absolute home workout. Having this exercise program back home ready 60 minutes daily can save a lot of bucks.
A http://www.controlledfatiguetraining.net/lp/endurance-training/home-exercise-routine at home is obtainable for any physical fitness level beginning from starters to practiced individuals. As the stage of physical fitness increases, an individual can proceed to more progressive workout activities to maintain a healthy physical structure and lose weight smarter if compared with diet alone.
Remember, it's a good idea to change the physical exercise routine on a regular basis to sustain challenging the body and continue to lose weight to be able to reach the target. After executing the similar exercises repeatedly, the body will demand more innovative workouts that will continue burn down the fat and calories. Controlled Fatigue Training will let a person to make progression at an accurate tempo and tender a superb metabolism to burn fat for toughness. This training plan will render all the essential ways to perform the exercise efficiently to acquire muscle tone as well as lose weight smooth.
A regular home exercise routine is crucial to the body's wellness and well-being. Selecting a suitable building up program suchlike http://www.controlledfatiguetraining.net/home will modify the way of life of individuals to attain their purpose and start a workout at home right away. The body will value the endeavors to look as well as feel healthier than what is looks like in years. Weight loss is exceptionally simpler when appropriate dieting is connected with workout. Home workout programs at home are brilliant ways to get in shape as well as experience quick weight loss.
Apple Tinao has been involved with online marketing for nearly 4 years and likes to write on various subjects. Come visit his latest website which discusses of http://www.warriorwhey.com/ and http://defensenutrition.com/ for the owner of his own business. Our mission is to help people defend themselves against industrial and natural substances known for causing weight gain, hormonal disorders and cancer.
Monday, 16 September 2013
Sunday, 15 September 2013
Abdominal Workouts for Core Strength & a Strong Back
Learn some of the many proven ways to lose weight, burn body fast
and how to stay slim and healthier as we all get a little older each and
every day, see which is the best strategy for your weight loss needs
http://bonah35.cfl814.hop.clickbank.net/
http://www.4uweightlossplan.com/wp
by: Todd Scott
Core strength is a very important part of human health. Without it, you simply wouldn't be able to hold it all together- literally. Your core is important because it supports your stomach and back muscles. What happens when your core is not strong? You end up in pain, which seems to only get worse over time. A weak core leads to poor posture and shooting pains up and down your spine. Oftentimes, it can also lead to subluxations and create need for a chiropractor or physical therapy.
There are quite a few people who currently see these types of therapists everyday because they have not taken proper care of themselves. Most would assume that exercise is a choice. You only exercise because you want to lose weight and get into shape, right? Absolutely not. Without exercise, particularly abdominal workouts, you're going to end up feeling like crap. The nice, firm, outer core is just an added benefit to what abdominal crunches do for the body.
When you perform a crunch, it's best to do so very slow. You want to make sure above all else that you maintain the proper form. It's not so much about how much you do or how quickly you perform as it is how you perform the exercise itself. If you're only doing 10 crunches correctly, then you had better believe that your body is feeling it. However, if you're doing 50, but only doing them halfway, you're bringing yourself more harm than good. When doing floor crunches, you want to always make sure that the small of your back stays on the floor. The reason why this is so important is because it allows you to directly engage your core.
A lot of people think that engaging their entire body is required to obtain a strong core.
That is not necessarily correct. You only need to focus on your abdominal muscles and really focus on creating a full, accurate, and steady movement. If you're a beginner, you can probably get by with only doing 15 crunches per day, provided that you are performing a full crunch.
It's very easy for a person's core to become out of shape. Just look at the way some people stand, walk, and sit. Without noticing it, you're also probably guilty of slouching and not standing up straight. Do you have headaches and frequent neck pain? Your core is to blame. What about shooting pains in your lower back? Blame it on not getting enough exercise.
You see, just about every physical ailment concerning the back can be corrected when performing exercises that involve engagement of the core muscles. The abdomen is located in the center of the body, making it one of the most important core areas. When you read about exercises that have to do with the abdomen, you will likely always find information declaring that you cannot have a strong back without a tight abdomen, and vice versa.
A person's health in general improves drastically once they start exercising. Strength develops and mood also increases. With all of that hard works comes better self-esteem. It's easy to see that exercising the body is one of the best things anyone can do for themselves overall.
and how to stay slim and healthier as we all get a little older each and
every day, see which is the best strategy for your weight loss needs
http://bonah35.cfl814.hop.clickbank.net/
http://www.4uweightlossplan.com/wp
Core strength is a very important part of human health. Without it, you simply wouldn't be able to hold it all together- literally. Your core is important because it supports your stomach and back muscles. What happens when your core is not strong? You end up in pain, which seems to only get worse over time. A weak core leads to poor posture and shooting pains up and down your spine. Oftentimes, it can also lead to subluxations and create need for a chiropractor or physical therapy.
There are quite a few people who currently see these types of therapists everyday because they have not taken proper care of themselves. Most would assume that exercise is a choice. You only exercise because you want to lose weight and get into shape, right? Absolutely not. Without exercise, particularly abdominal workouts, you're going to end up feeling like crap. The nice, firm, outer core is just an added benefit to what abdominal crunches do for the body.
When you perform a crunch, it's best to do so very slow. You want to make sure above all else that you maintain the proper form. It's not so much about how much you do or how quickly you perform as it is how you perform the exercise itself. If you're only doing 10 crunches correctly, then you had better believe that your body is feeling it. However, if you're doing 50, but only doing them halfway, you're bringing yourself more harm than good. When doing floor crunches, you want to always make sure that the small of your back stays on the floor. The reason why this is so important is because it allows you to directly engage your core.
A lot of people think that engaging their entire body is required to obtain a strong core.
That is not necessarily correct. You only need to focus on your abdominal muscles and really focus on creating a full, accurate, and steady movement. If you're a beginner, you can probably get by with only doing 15 crunches per day, provided that you are performing a full crunch.
It's very easy for a person's core to become out of shape. Just look at the way some people stand, walk, and sit. Without noticing it, you're also probably guilty of slouching and not standing up straight. Do you have headaches and frequent neck pain? Your core is to blame. What about shooting pains in your lower back? Blame it on not getting enough exercise.
You see, just about every physical ailment concerning the back can be corrected when performing exercises that involve engagement of the core muscles. The abdomen is located in the center of the body, making it one of the most important core areas. When you read about exercises that have to do with the abdomen, you will likely always find information declaring that you cannot have a strong back without a tight abdomen, and vice versa.
A person's health in general improves drastically once they start exercising. Strength develops and mood also increases. With all of that hard works comes better self-esteem. It's easy to see that exercising the body is one of the best things anyone can do for themselves overall.
Todd Scott is a training advisor to Men's Fitness magazine and founder of the best selling book How To Get Six Pack Abs. To learn more go to the ab workout homepage. Also, grab a free report on the truth about losing body fat and abs workouts at the Abdominal Exercises Homepage
Saturday, 14 September 2013
Friday, 13 September 2013
Weight Loss Cardio Workout - 3 Awesome Tips to Lose More Weight with Cardio
Learn some of the many proven ways to lose weight, burn body fast
and how to stay slim and healthier as we all get a little older each and
every day, see which is the best strategy for your weight loss needs
http://bonah35.cfl814.hop.clickbank.net/
http://www.4uweightlossplan.com/wp
by: Tom Gifford
Have you ever been able to successful use a weight loss cardio workout to successfully lose body fat?
If you are like most people the answer is yes and no ' and usually in the order!
This article is going to go over a few reasons why the average weight loss cardio workout might actually be preventing you from losing weight. Please pay special attention to this article because it can save you lots of time, help you enjoy exercise more, and give you a new outlook on losing with with cardio.
By using "cardio", I am talking about using cardiovascular exercise on a basic cardio machine such as treadmills, rowing machines, upright or recumbent bikes, ellipticals, or any other common cardio machine you see at the gym or at a department store. This also refers to things such as walking outside or going for a bike ride.
It is very common see someone try to lose weight in the gym by getting on a cardio machine and trying to go for 30-60 minutes at a slow pace. They may try to do this 3, 4, or 5 days per week!
In the beginning 2-3 weeks, you see some results pretty quickly. The weight on the scale goes down and you are feeling great. Soon after however, the weight loss slows down and your progress comes to a crashing halt.
Let's go over 3 quick reasons why your hit a frustrating plateau with the normal cardio workout, and more importantly, how to avoid it completely.
Reason #1: It Is Boring!
Unless you are training for a triathlon or are a distance runner, you would more than likely have more engaging things to do with your time then being on a cardio machine for 30-60 minutes. A 60 minute cardio workout 3-5 days a week is a sure way to lose all enthusiasm for exercise and be really bored throughout the whole process.
Lots of people do whatever they can to distract themselves during their cardio workouts. The cover the timer with a towel, watch television, read books, or just about anything else to try and distract themselves.
Reason #2: You Burn Fewer Calories Each Time You Workout
Your body will adapt very quickly to doing a very slow and long weight loss cardio workout. Think about it like this. If you went outside and ran a mile right now it would feel pretty difficult if you were not already a conditioned runner. But what if you ran the same mile 5 days per week for the next two months? It would get easier. Your body would adapt to it because that is what it does best.
The same goes for the average weight loss cardio workout that lasts for 30, 45, or even 60 minutes. At first you might burn a lot of calories, but after doing the same type of cardio workout for too long, the body will become more efficient and will adapt.
This means that the workout that burned 300 calories in January might only be burning 150 calories in March! The only thing you can do it so longer or work harder. Neither one sounds like a very appealing option.
Reason #3: The Average Weight Loss Cardio Workout Does Not Stimulate Your Metabolism
Instead of focusing on the number of calories you burned during a single workout, I want you to instead focus on burning calories during the workout and for hours afterwards!
Research has shown that slow same speed cardio does next to nothing to stimulate your resting metabolism. This means that you workout for 45 minutes, burn 300 calories, and then negate the whole workout with a Gatorade afterwards.
How to Fix This Problem
Did you know that you can use a different type of cardio called interval training that can burn a lot of calories during the actual cardio workout and for hours afterwards as well?
When performed correctly, interval training is faster, more fun, and most importantly, has been shown in research to have a dramatic effect on your resting metabolism. This means that you might burn 300 calories during the actual workout, then another 300 the throughout the rest of the day!
Interval training is an excellent weight loss cardio workout option for this very reason. Interval training simply consists of using both high and low speeds and intensities at set points in your workout. It can be done on any cardio machine and can even be done walking outside!
If you are truly serious about achieving weight loss with a cardio workout, then learning more about interval training is an absolute must. Your will feel like you got twice the workout in half the time and have a lot more results to show for it!
and how to stay slim and healthier as we all get a little older each and
every day, see which is the best strategy for your weight loss needs
http://bonah35.cfl814.hop.clickbank.net/
http://www.4uweightlossplan.com/wp
Have you ever been able to successful use a weight loss cardio workout to successfully lose body fat?
If you are like most people the answer is yes and no ' and usually in the order!
This article is going to go over a few reasons why the average weight loss cardio workout might actually be preventing you from losing weight. Please pay special attention to this article because it can save you lots of time, help you enjoy exercise more, and give you a new outlook on losing with with cardio.
By using "cardio", I am talking about using cardiovascular exercise on a basic cardio machine such as treadmills, rowing machines, upright or recumbent bikes, ellipticals, or any other common cardio machine you see at the gym or at a department store. This also refers to things such as walking outside or going for a bike ride.
It is very common see someone try to lose weight in the gym by getting on a cardio machine and trying to go for 30-60 minutes at a slow pace. They may try to do this 3, 4, or 5 days per week!
In the beginning 2-3 weeks, you see some results pretty quickly. The weight on the scale goes down and you are feeling great. Soon after however, the weight loss slows down and your progress comes to a crashing halt.
Let's go over 3 quick reasons why your hit a frustrating plateau with the normal cardio workout, and more importantly, how to avoid it completely.
Reason #1: It Is Boring!
Unless you are training for a triathlon or are a distance runner, you would more than likely have more engaging things to do with your time then being on a cardio machine for 30-60 minutes. A 60 minute cardio workout 3-5 days a week is a sure way to lose all enthusiasm for exercise and be really bored throughout the whole process.
Lots of people do whatever they can to distract themselves during their cardio workouts. The cover the timer with a towel, watch television, read books, or just about anything else to try and distract themselves.
Reason #2: You Burn Fewer Calories Each Time You Workout
Your body will adapt very quickly to doing a very slow and long weight loss cardio workout. Think about it like this. If you went outside and ran a mile right now it would feel pretty difficult if you were not already a conditioned runner. But what if you ran the same mile 5 days per week for the next two months? It would get easier. Your body would adapt to it because that is what it does best.
The same goes for the average weight loss cardio workout that lasts for 30, 45, or even 60 minutes. At first you might burn a lot of calories, but after doing the same type of cardio workout for too long, the body will become more efficient and will adapt.
This means that the workout that burned 300 calories in January might only be burning 150 calories in March! The only thing you can do it so longer or work harder. Neither one sounds like a very appealing option.
Reason #3: The Average Weight Loss Cardio Workout Does Not Stimulate Your Metabolism
Instead of focusing on the number of calories you burned during a single workout, I want you to instead focus on burning calories during the workout and for hours afterwards!
Research has shown that slow same speed cardio does next to nothing to stimulate your resting metabolism. This means that you workout for 45 minutes, burn 300 calories, and then negate the whole workout with a Gatorade afterwards.
How to Fix This Problem
Did you know that you can use a different type of cardio called interval training that can burn a lot of calories during the actual cardio workout and for hours afterwards as well?
When performed correctly, interval training is faster, more fun, and most importantly, has been shown in research to have a dramatic effect on your resting metabolism. This means that you might burn 300 calories during the actual workout, then another 300 the throughout the rest of the day!
Interval training is an excellent weight loss cardio workout option for this very reason. Interval training simply consists of using both high and low speeds and intensities at set points in your workout. It can be done on any cardio machine and can even be done walking outside!
If you are truly serious about achieving weight loss with a cardio workout, then learning more about interval training is an absolute must. Your will feel like you got twice the workout in half the time and have a lot more results to show for it!
Tom Gifford
Are you frustrated with working hard in the gym and not seeing the results you want? Hello, my name is Tom Gifford, Certified Personal Trainer, and I have some important information that will be of great use to you. Come check out my website at http://www.TheGreatCardioMyth.com and download two chapters of my newest book absolutely free! The only thing you have to lose is the excess weight you want to get rid of. Come see a few of my best tips.
Are you frustrated with working hard in the gym and not seeing the results you want? Hello, my name is Tom Gifford, Certified Personal Trainer, and I have some important information that will be of great use to you. Come check out my website at http://www.TheGreatCardioMyth.com and download two chapters of my newest book absolutely free! The only thing you have to lose is the excess weight you want to get rid of. Come see a few of my best tips.
Thursday, 12 September 2013
How Build Lean Muscle That Strips Body Fat & Revs-Up Your Metabolism
Learn some of the many proven ways to lose weight, burn body fast
and how to stay slim and healthier as we all get a little older each and
every day, see which is the best strategy for your weight loss needs
http://bonah35.cfl814.hop.clickbank.net/
http://www.4uweightlossplan.com/wp
by: Lane Peterson
Summer is here, its time to build lean muscle and get shredded! Lifting pansy weights isn't going to cut it anymore if you seriously want to gain muscle mass. And those broken-down old weight lifting systemsaren't going to stack up anymore either.
The name of the muscle building game is GO BIG, GO HEAVY or GO HOME.
Yo, most guys who want to build lean muscle mass are not lifting with the right intensity to make any gains. Just look around the gym, do any of those dudes look any bigger than they did 6 months ago? No! They are not lifting heavy enough, they aren't using intensity to help them build bigger muscle faster and they are not using targeted weight training exercises.
Muscle must be stressed and pushed beyond their limits during each and every training session in order to grow.
You have got to lift heavy, using powerful multi joint exercises to shred the muscle fibers and force them to adapt.
So how heavy is heavy enough?
The key to building lean muscle mass fast is to make sure you are shredding the muscles and forcing them to heal and expand. You have to lift considerableweightto achieve this. The definition of heavy is as much weight as you can possibly lift for 6 repetitions. In other words, the absolute maximum amount of weight you can lift 6 times without puking.
How many pounds did you bench last week? Was that your absolute max?
This type of weight training is not for sissy's - this is the Real Deal. If you want to build lean muscle and burn fat, you must make the commitment to push yourself beyond your perceived limits while performing these intense weight lifting exercises.
So, which weight lifting exercises are best for building muscle?
To build lean muscle fast, you should be performing a multi joint weight lifting routine that forces your body to use multiple muscles simultaneously. This type of gut-wrenching weight training is the most efficient way to build muscle mass. For instance, if you do a set of dead lifts, you are not only building your back, but your quads, hamstrings and glute muscles have to work to lift the weight as well.
Warning! Multi joint exercises will rip your muscles to shreds!
It is vital that you feed your body the precise amount of nutrients to sustain and rebuild themselves before and after executing these heavy-duty weight lifting workouts. If you don't nourish your muscles they can't perform optimally during these excruciating training sessions. And without the right amount of protein, they can't repair, reconstruct and grow.
But you can't just guess at how much protein you need, 1.5 grams per pound is the average amount of protein everyone uses, and they get average results. You must use the exact amount of protein for you, your body type and your training routine so that you can power through these hard core lifting exercises and get freakin shredded!
So, are you going to keep guessing that you got it right?
Or maybe you should check out the facts by downloading this Free Audio, http://musclemaximization.com/where my trainer and the 2008 Forever Natural Bodybuilding Champion explains his time tested training tactics and teaches you How To http://musclemaximization.com/ in detail.
and how to stay slim and healthier as we all get a little older each and
every day, see which is the best strategy for your weight loss needs
http://bonah35.cfl814.hop.clickbank.net/
http://www.4uweightlossplan.com/wp
Summer is here, its time to build lean muscle and get shredded! Lifting pansy weights isn't going to cut it anymore if you seriously want to gain muscle mass. And those broken-down old weight lifting systemsaren't going to stack up anymore either.
The name of the muscle building game is GO BIG, GO HEAVY or GO HOME.
Yo, most guys who want to build lean muscle mass are not lifting with the right intensity to make any gains. Just look around the gym, do any of those dudes look any bigger than they did 6 months ago? No! They are not lifting heavy enough, they aren't using intensity to help them build bigger muscle faster and they are not using targeted weight training exercises.
Muscle must be stressed and pushed beyond their limits during each and every training session in order to grow.
You have got to lift heavy, using powerful multi joint exercises to shred the muscle fibers and force them to adapt.
So how heavy is heavy enough?
The key to building lean muscle mass fast is to make sure you are shredding the muscles and forcing them to heal and expand. You have to lift considerableweightto achieve this. The definition of heavy is as much weight as you can possibly lift for 6 repetitions. In other words, the absolute maximum amount of weight you can lift 6 times without puking.
How many pounds did you bench last week? Was that your absolute max?
This type of weight training is not for sissy's - this is the Real Deal. If you want to build lean muscle and burn fat, you must make the commitment to push yourself beyond your perceived limits while performing these intense weight lifting exercises.
So, which weight lifting exercises are best for building muscle?
To build lean muscle fast, you should be performing a multi joint weight lifting routine that forces your body to use multiple muscles simultaneously. This type of gut-wrenching weight training is the most efficient way to build muscle mass. For instance, if you do a set of dead lifts, you are not only building your back, but your quads, hamstrings and glute muscles have to work to lift the weight as well.
Warning! Multi joint exercises will rip your muscles to shreds!
It is vital that you feed your body the precise amount of nutrients to sustain and rebuild themselves before and after executing these heavy-duty weight lifting workouts. If you don't nourish your muscles they can't perform optimally during these excruciating training sessions. And without the right amount of protein, they can't repair, reconstruct and grow.
But you can't just guess at how much protein you need, 1.5 grams per pound is the average amount of protein everyone uses, and they get average results. You must use the exact amount of protein for you, your body type and your training routine so that you can power through these hard core lifting exercises and get freakin shredded!
So, are you going to keep guessing that you got it right?
Or maybe you should check out the facts by downloading this Free Audio, http://musclemaximization.com/where my trainer and the 2008 Forever Natural Bodybuilding Champion explains his time tested training tactics and teaches you How To http://musclemaximization.com/ in detail.
Or maybe you should check out the facts by downloading this Free Audio, http://musclemaximization.com/where my trainer and the 2008 Forever Natural Bodybuilding Champion explains his time tested training tactics and teaches you How To http://musclemaximization.com/ in detail.
Wednesday, 11 September 2013
Tuesday, 10 September 2013
Weight Training To Lose Weight
Learn some of the many proven ways to lose weight, burn body fast
and how to stay slim and healthier as we all get a little older each and
every day, see which is the best strategy for your weight loss needs
http://bonah35.cfl814.hop.clickbank.net/
http://www.4uweightlossplan.com/wp by: Chris Jericho
There are a number of ways in which you can address the malady of fat loss. Among the many ways, one extremely good option for losing fat and weight is strength training. Dieting and doing cardio exercises are some of the forms for weight loss. And when one opts for strength training or weightlifting fat loss what happens in the process is that the muscle mass in the body is increased and the body is able to burn even more calories when the body is at rest.
Weightlifting fat away:
Weight loss via weightlifting fat loss is very much possible by strength training which includes lifting of weights, which is called weightlifting. Lean body mass is preserved by intense strength training, while fat loss keeps taking place in the long run. It is found that by doing weightlifting, the person does not lose body weight, but only the fat in the body is lost. Squats and push ups are some exercises that help in maintaining a lean body and well as a toned streamlined body without losing extra pounds. Men develop muscular bodies due to weightlifting, while women do not develop bulkier bodies because women have lesser levels of testosterone as compared to men.
Even if women do develop lean muscle, still they do not look as muscular, and bulkier, than men, but will just look leaner. Fats take up more space in the body as compared to muscles. When a person opts for weightlifting fat loss, the fat in the body is replaced by the muscle that is less dense as compared to the fat in the body. It is better to go in for weightlifting as compared to dieting. Those on diet often to cut down on foods that may be necessary for the body and often tend to deprive themselves of the goods things they would like to eat at times. Once they are off the diet plan, they tend to regain the lost weight and could gain even more weight.
A long term solution:
Weightlifting always helps in the long term and if one sticks to the regime strictly, there is no reason why the person should keep gaining excess fat except of course if he or she goes on the weightlifting fat loss. There are a number of online as well as offline resources that now are in order to help you with the procedure. With the help of great graphics and very versatile downloads you are guided step by step of the journey back to a slimmer you. Weightlifting fat loss is an approach that never goes wrong and addresses the flab that most commonly appears when you suddenly lose weight. It not only keeps the flab in check but in time it replaces the flab with well toned muscles. Now at all times you are just clicks or a phone call away from a reputed weight trainer who can give you that well toned muscled body you crave for. All you do need to do is develop the right attitude and approach to the process.
and how to stay slim and healthier as we all get a little older each and
every day, see which is the best strategy for your weight loss needs
http://bonah35.cfl814.hop.clickbank.net/
http://www.4uweightlossplan.com/wp by: Chris Jericho
There are a number of ways in which you can address the malady of fat loss. Among the many ways, one extremely good option for losing fat and weight is strength training. Dieting and doing cardio exercises are some of the forms for weight loss. And when one opts for strength training or weightlifting fat loss what happens in the process is that the muscle mass in the body is increased and the body is able to burn even more calories when the body is at rest.
Weightlifting fat away:
Weight loss via weightlifting fat loss is very much possible by strength training which includes lifting of weights, which is called weightlifting. Lean body mass is preserved by intense strength training, while fat loss keeps taking place in the long run. It is found that by doing weightlifting, the person does not lose body weight, but only the fat in the body is lost. Squats and push ups are some exercises that help in maintaining a lean body and well as a toned streamlined body without losing extra pounds. Men develop muscular bodies due to weightlifting, while women do not develop bulkier bodies because women have lesser levels of testosterone as compared to men.
Even if women do develop lean muscle, still they do not look as muscular, and bulkier, than men, but will just look leaner. Fats take up more space in the body as compared to muscles. When a person opts for weightlifting fat loss, the fat in the body is replaced by the muscle that is less dense as compared to the fat in the body. It is better to go in for weightlifting as compared to dieting. Those on diet often to cut down on foods that may be necessary for the body and often tend to deprive themselves of the goods things they would like to eat at times. Once they are off the diet plan, they tend to regain the lost weight and could gain even more weight.
A long term solution:
Weightlifting always helps in the long term and if one sticks to the regime strictly, there is no reason why the person should keep gaining excess fat except of course if he or she goes on the weightlifting fat loss. There are a number of online as well as offline resources that now are in order to help you with the procedure. With the help of great graphics and very versatile downloads you are guided step by step of the journey back to a slimmer you. Weightlifting fat loss is an approach that never goes wrong and addresses the flab that most commonly appears when you suddenly lose weight. It not only keeps the flab in check but in time it replaces the flab with well toned muscles. Now at all times you are just clicks or a phone call away from a reputed weight trainer who can give you that well toned muscled body you crave for. All you do need to do is develop the right attitude and approach to the process.
Chris Jericho is one of the foremost advisor in matters relating to Weight and Fat Lose. To learn more about Weight and Fat Lose visit
Monday, 9 September 2013
Sunday, 8 September 2013
The Best Workout For Each 6 Type Body Shapes
Learn some of the many proven ways to lose weight, burn body fast
and how to stay slim and healthier as we all get a little older each and
every day, see which is the best strategy for your weight loss needs
http://bonah35.cfl814.hop.clickbank.net/
http://www.4uweightlossplan.com/wp by: Ken Ye
Your body shape is often based on the features of your physical as well as the overall balance of your body. Men generally are described as having a H-shape or apple shape while women can be pear, apple or hourly glass. There are recommended exercises for each type of body shapes (hourglass, pear, apple, H Frame, V Frame, and Oval shape).
Pear shape individuals tend to have lower body structure; most pear shapes are referred to as "endomophs". These are people who have more fats deposited below their waste line, these people may be healthier than those who are apple shape and have more fats deposited at their upper region but they too still have some chances of developing some common diseases like stroke, cancer, and high blood pressure.
Exercises recommended for pear shape individuals are targeted towards the middle and lower regions. Compound exercises such as bent over-rows, push-ups, bent-over rows, Romanian dead lifts and squats. Efforts should also be put into avoiding fatty foods. Exercises mentioned here will help build the muscles in the upper body and balance such with the weight at the lower part of the body especially at the hips and waist.
V -shape is usually the shape found in some men, it comprises of a heavier muscular upper region and a thinner middle-lower region. Dead lift, bent-over barbell rows, and pull-ups/ chin ups are recommended exercises for V-shape individuals. Apple shape is similar to V-shape; apple shapes often have slim or thin waist and middle region while the upper region is heavier. Cardio work-outs are usually recommended for apple shape body individuals. The cardio workouts should also be targeted at flabby upper arms which must be made stronger.
Oval or Onion shape body is the most unhealthy body shape you can have. This body shape is characterized by a rounded figure with fat deposited on almost every region of the body. The first step towards the reshaping of an oval shape body is the removal of fats through proper dietary plans and steady cardio workouts. Stretching exercises including weight lifting, threads and other forms of exercises that will help balance the shape of the body and create more muscles to replace the stored fats are necessary.
H shaped individuals are rectangular in stature, exercises recommended for these individuals are those that will build muscles in the legs, arms and upper region as such will tone their horizontal frame to achieve a better proportionate body shape. Hourglass shape body is a perfect shape for a woman, exercises requite normal daily routine exercises such as jogging, stretching, and the use of elliptical machines to tone up the muscles of the legs and the generally body structure.
and how to stay slim and healthier as we all get a little older each and
every day, see which is the best strategy for your weight loss needs
http://bonah35.cfl814.hop.clickbank.net/
http://www.4uweightlossplan.com/wp by: Ken Ye
Your body shape is often based on the features of your physical as well as the overall balance of your body. Men generally are described as having a H-shape or apple shape while women can be pear, apple or hourly glass. There are recommended exercises for each type of body shapes (hourglass, pear, apple, H Frame, V Frame, and Oval shape).
Pear shape individuals tend to have lower body structure; most pear shapes are referred to as "endomophs". These are people who have more fats deposited below their waste line, these people may be healthier than those who are apple shape and have more fats deposited at their upper region but they too still have some chances of developing some common diseases like stroke, cancer, and high blood pressure.
Exercises recommended for pear shape individuals are targeted towards the middle and lower regions. Compound exercises such as bent over-rows, push-ups, bent-over rows, Romanian dead lifts and squats. Efforts should also be put into avoiding fatty foods. Exercises mentioned here will help build the muscles in the upper body and balance such with the weight at the lower part of the body especially at the hips and waist.
V -shape is usually the shape found in some men, it comprises of a heavier muscular upper region and a thinner middle-lower region. Dead lift, bent-over barbell rows, and pull-ups/ chin ups are recommended exercises for V-shape individuals. Apple shape is similar to V-shape; apple shapes often have slim or thin waist and middle region while the upper region is heavier. Cardio work-outs are usually recommended for apple shape body individuals. The cardio workouts should also be targeted at flabby upper arms which must be made stronger.
Oval or Onion shape body is the most unhealthy body shape you can have. This body shape is characterized by a rounded figure with fat deposited on almost every region of the body. The first step towards the reshaping of an oval shape body is the removal of fats through proper dietary plans and steady cardio workouts. Stretching exercises including weight lifting, threads and other forms of exercises that will help balance the shape of the body and create more muscles to replace the stored fats are necessary.
H shaped individuals are rectangular in stature, exercises recommended for these individuals are those that will build muscles in the legs, arms and upper region as such will tone their horizontal frame to achieve a better proportionate body shape. Hourglass shape body is a perfect shape for a woman, exercises requite normal daily routine exercises such as jogging, stretching, and the use of elliptical machines to tone up the muscles of the legs and the generally body structure.
Want to find out more information about body shape? slimming covered many aspects of healthy diet, daily habits and body slimming exercises that are essential for each individual to maintain a healthy and slim body.