March 23, 2010
Belly-Burning, Thigh-Shrinking Exercise
You’re not going to get very far using cardiovascular routines to try to lose fat in the important places.You’ve probably heard people say to crunch for better abs and get on the machines for your flabby thighs. Cardio will make it hard to lose 20 pounds.
What you really need to do is intervals on a regular basis to get that flab burned off and to get your muscles toned. I’ve been getting my clients on interval plans for more than ten years, way before this style of training became popular.
I remember how hard it was to convince people to quit that worthless cardio and start losing weight using my burst training techniques. Even now people are still skeptical, but the difference is that they get great results.
I have a study from Australia where 3 sections of females were guided through a four month prgram for losing fat.
There was one group used for reference. Another one performed interval training 3 days out of seven for 20 minutes. Then the last group worked out with 3 periods of traditional cardiovascular drills of forty mins. each. You can share your thoughts in the weight loss forum.
This study involved 45 females with weight conditions that averaged a BMI of 23.22.Of course, by the end of the study the ladies on the interval regimen showed a lot of progress in the fight with flab. This was valid for all of them, although the heavier participants got the best results.
Without surprise the ladies who did the cardiovascular routines failed to make any headway against fat.An interval session can be done using a variety of equipment or just your body: indoors or outdoors. What you do is alternate periods of high intensity with periods of low intensity, repeated for six cycles. Intervals will help you experience rapid weight loss.
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March 18, 2010
How To Get Fit with a Medicine Ball
If you’re getting tired of all the sameness of barbell and dumbbell exercises, that you need to change things around somewhat and try some fat burning using a medicine ball. I’m going to list some exercises that you can combine into circuits to make a powerful workout that will burn fat and boost your metabolism. These can be good six pack ab exercises.
If you don’t have a medicine ball already you need to get one fast!Medicine balls with a weight of 8 lb are going to do the job while a woman needs a 6 lb ball.
Don’t pause at all during this sequence of exercises so you can get them done correctly and get the most benefit from your work. Also, you need only do this once unless you are an advanced trainer and you want to show off to yourself.
Get started with the Squat Press by squatting down and pushing back up with your legs. As you propel yourself upward lift the medicine ball up above your head.
A big circle exercise is next, where the ball is higher than your head in both hands. Rotate your ball down and then around like a clock.Follow up the big circles with a squatting exercise that is popular with golfers.
Put each foot with a good space in between. You’ll get your sphere up and then propel it downward to your foot that is on the opposite side. Complete your reps and then do it on the other side.
Downward slanted push-ups are next. Do them with your feet up on the sphere. You can probably find more about this in a weight loss forum.
Lunge diagonally for the next exercise. Do a chopping motion starting with the sphere overhead as you move forward. Be sure to complete this for both sides.
Do some curls for your legs with the medicine ball. This one is a bit challenging.
Do this by putting your feet up on the ball and then with your hips bridged roll the ball toward you and then away from you.Bridge your thighs if you can’t do this one, OK?
Now I have two more exercises that are optional: the pull-ups with the medicine ball held between your feet and the medicine ball slams.
Raise your torso completely while doing the pull-ups.Pound the sphere into the floor in front of you as you step forward. Be sure to alternate feet.
For information about how to lose weight fast go to www.fatlossfactor.com.
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You can really change your routine by adding in some routine medicine ball exercises to your training program. I’m going to list some exercises that you can combine into circuits to make a powerful workout that will burn fat and boost your metabolism. A weight loss forum has a lot of people needing a change.
If you don’t have a medicine ball already you need to get one fast! I think you should get an eight pound ball if you are a man. Women should probably try using a six pounder.
To get a complete circuit, you’re going to need to finish all the exercises without any breaks in between. This will maximize your results.
Do this circuit one time for effectiveness, but if you have time and if you want to you can do it a few times.
Begin by squatting with the sphere in your hands. Lower yourself at the hips and then drive yourself back up. On the way up, your sphere should be lifted overhead with your arms extended.
A big circle exercise is next, where the ball is higher than your head in both hands. Rotate your ball down and then around like a clock. The power golf squat is next. How many golfers have you seen doing this?
Put each foot with a good space in between. You’ll get your sphere up and then propel it downward to your foot that is on the opposite side.Once you’re finished with this oblique move on to the other.
Downward slanted push-ups are next. Do them with your feet up on the sphere. This goes well with six pack ab exercises.
Now that those are finished, you need to move on to the diagonal lunge. Chop the ball across your body in a diagonal path as you move forward.
Be sure to complete this for both sides. For a special challenge, curl the sphere with your legs.
Place each foot up on the sphere and use your feet to roll the sphere out and then bring it back in again. This is hard, so if you can’t do it, just do the bridging hips instead.
Now I have two more exercises that are optional: the pull-ups with the medicine ball held between your feet and the medicine ball slams.
With the pull ups, make sure you get your chest all the way to the bar.Pound the sphere into the floor in front of you as you step forward. Be sure to alternate feet.
For information about how to lose weight fast go to www.fatlossfactor.com.
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February 28, 2010
How To Be The Biggest Loser: Persistence
Rosemary Clooney, of the famed Clooney family, once appeared on Tom Snyder’s radio talk show. Clooney and Snyder have known each other for years, ever since they became neighbors in Beverly Hills.
“Rosie,” Snyder said. “You look great. Did you lose weight?”
“Yes,” the 300+ pound Clooney replied. “Last I checked it was over half a ton.”
The two laughed, the studio phones lit up with callers and the comment became part of the Clooney saga.
Rosemary Clooney – like millions of other Americans – always seemed to be on a diet.
And, she probably did lose 1,000 pounds. The problem, she lamented, was that she gained 1,002 pounds.
How many pounds have each of lost – and then gained back? If weight fluctuates day-by-day, maybe by a pound or two, does that mean each of us loses 365 pounds a year? Makes sense, but that means people also gain 365 – or maybe even 730 – pounds a year. Is it worthwhile?
Like
it or not, people are judged by their weight. Television shows punish people who are heavy and some
of them miraculously turn into people who look like models and actors. Those who work hard to get
themselves into shape often become advocates of a healthy lifestyle, in an effort to help others regain their health.
It sometimes seems as though anyone who has ever lost weight ends up pitching their own diet or their workout program. People love to see celebrities on TV pitching a diet plan or some magic pill to lose weight.
Permanent weight loss appears to be a mystery in Hollywood,
with many celebrity’s scale weight jumping wildly from month to month.
A very common question you see on the internet is, “how to lose weight fast?” Everyone knows the answer is “diet and exercise.” The answer is so simple, but everyday there is a new fad diet or some magic pill that promises impossible results. Many people are turning to the internet and websites like the biggest loser forum to find responsible weight loss advice from people who know what they are talking about.
Everyone wants the contestants on shows like “The Biggest Loser” to succeed. It’s clear the people on the show are working very hard. It has to be difficult to be weighed in front of millions of people. (Most people find it difficult to be weighed at the doctor’s office by one medical assistant.)
What is it about a new year that makes people resolve to lose weight? We can do the math and know if it’s time to become a big loser.
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February 16, 2010
A Faster, Easier Way To Lose Weight Doing Cardio
Hearing a fitness professional prescribe cardio training (aerobic) for weight loss and heart health is fairly common.The suggestions usually sound like this: “Do steady pace carido for 30 to 60 minutes three to five days every week.” This is important if you’re looking for some ways on how to lose weight fast.
I want you to consider how that scientific research has shown that steady cardio is not only boring, but isn’t very effective.To begin with, you need to recognize that our body is designed for bursts of energy followed by recovery, not a steady continuous exertion.
Steady activity like a cardio workout can’t even be observed in animals.Most of our sports involve stop and go exertion.Marathon runners are a good illustration of the difference between endurance and stop-go training.
Sprinters are look lean muscular, and strong while marathon runners look emaciated and sickly.Which one do you want to look like? You’d probably want to know how to lose weight the fastest way possible.
Something else about training at various rates is the effect on the inside of the body.Free radicals are produced during endurance training that result in chronic disease and joint problems.
Using a cycle of training intensity, however, increases anti-oxidant levels in the body and reduces inflammation as it speeds up metabolism.
Endurance training has a limited heart rate range, which makes it even worse.Stress handling has been proven to be enhanced by cycling heart rates, according to research. The body doesn’t learn to handle rapid changes in blood pressure or heart rate with endurance training.
The bursts of energy used in exertion help the body improve its response to the stimulus it receives during exercise.Another benefit of varying the intensity of training is that fewer people quit than they do boring cardio.Higher metabolism, improved immunity, a healthier heart, and less muscle wasting and healthier joints are all ways that variable cyclic training is better than endurance training.
Here is an example of a session of interval training on a treadmill that mimics the variable intensity of weight lifting and competitive sports:
3-4 minutes: warm up by jogging lightly or walking quickly
1st interval: run for 1 minute at 8 miles per hour.
2nd interval: for 90 seconds at 4 miles per hour.
3rd interval: for 60 seconds, run at a pace of 10 mph.
4th interval: Walk for 90 seconds at a 4 mph rate.For an intense workout, repeat all these intervals four times in twenty minutes.
From this article, you should understand the need to vary the intensity of your workouts to get the most benefit.
For more information, go to our weight loss forum or go to www.fatlossfactor.com for a free fat loss report.
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January 29, 2010
Defend Your Fitness Strengths By Always Being Skeptical
A quote by Winston Churchill goes like this: “a lie gets halfway around the world before the truth has a chance to get its pants on.”If only Churchill can see the lies going on the Internet concerning fitness. Those who are looking for some ways how to lose weight fast are sometimes more vulnerable to deceitful advertising.
With blatant myth and scams all over, if you’re not skeptical of all the supplements, weight loss, and fitness claims, you are going to waste a lot of money.If you do, you are going to lose a lot of time and get confused.
You need to compare your personal experience with the research and peer reviews to evaluate the claims that you hear.Because easy to miss understand what causes the results, you can easily form incorrect conclusions.As an example, suppose you took a pill that is supposed to burn fat and you begin losing weight.
Put your weight loss might have been caused by something else like your nutrition or training program.That is why you should have a healthy skepticism of everything including your own beliefs. Even what you thought were healthy foods to eat may not be.
Even interpreting research should be careful process.Here are a few ways that will help you understand research.
First, do some reading about the scientific method, The Demon Haunted World: Science as a Candle in the Dark by Carl Sagan is a book I recommend.
After that, do some reading that would help you understand how to think critically, and how to handle intelligent debate.Book like How We Know What Isn’t So by Gilovich are a good way to round things out with skepticism. After you have developed better thinking processes, you can make better sense of research, news, and advertising.
You’ll begin to see through the manipulation of statistics like the kind being used in infomercials.Some research just goes a long enough to get confirmation of someone’s beliefs, rather than going for the facts.Those who are only looking for information to confirm what they already think are not very scientific at all.
For more great info, go to our weight loss forum or go to www.fatlossfactor.com for a free report.
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January 28, 2010
Learn How To Use Your Success And Not Your Failures
All the amazing stories of fast and massive weight loss don’t really interest me. How to lose weight fast is not the most important thing. The truth is that those who are at the highest risk of failure are the very ones to lose weight fast.
What those who have managed to maintain an appropriate weight over the long term have to say is far more important.There actually have been a lot of studies done about weight maintenance.
One report studied pre-existing data and discovered that less than one third of the people who lost weight were able to keep it off permanently.We should all be very interested in the differences between the small successful group and the larger group of failures. This is how it should be on every weight loss forum. One fact that was uncovered is that there was a higher percentage of people who worked out in the successful group.
The so-called “maintainers” were also more active and watched less television.The greatest differentiation between the two groups is that the successful group applied themselves more to self-evaluation.
Those who had the best shot of keeping their ideal body weight were the ones who continued and awareness of their calories consumed, body weight, body composition, and how much food they were eating.
From these observations we can discern a few things that we need to do to keep the weight we lose off.
1. Get more active. This includes exercise, work, and recreation.
2. Continue using weights even after you have a loss of fat.
3. Be totally aware of what you are eating, the condition of your body, and what you’re doing.
Finally, remember to pay attention to those who have made their weight loss permanent. Theirs is the way of success.
For information about how to lose weight fast go to www.fatlossfactor.com.
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