4 Surefire Tips for Effective Weight Loss

August 20, 2010 By admin Leave a Comment

Are you just plain fed up because you haven’t lost weight for a long time now on that latest fad diet, well please stop! Don’t even think about trying another diet, because it will only produce the same results as you have already seen before.

Have a look at the four sure fire tips found below that are based on “Scientific Principles” that have always been around, but are not followed by the majority of weight loss programs you see these days.

So let’s have a look:

1. Increasing Your Metabolism

In order to produce Sustained, Permanent and Long-Term Weight Loss, it’s imperative that you boost your metabolism. And the most effective way to raise your metabolism is to have a greater proportion of functional muscle on your body.

The only way to build this lean muscle so you can raise your metabolism is through “Strength Training”. There’s no other method that works wonders on the Metabolism like Strength Training.

By performing Strength Training, you’ll effectively increase the amount of functional lean muscle on your body so that your metabolism will elevate.

After a Strength Training session your body will undergo a significant increase or “Spike” in Metabolism, which will allow you to burn much more fat then you were able to before.

2. It’s All About Lean Muscle

“The amount of fat the body can burn is directly related to the more lean muscle your body can hold.”

If your muscle system can sustain more energy and use this energy significantly when performing strength training, then it will be able to burn off the calories you eat and the excess fat on your body.

In other words, if your muscles become stronger and can hold more energy then you should be able to release this energy more efficiently to increase your metabolism, and to burn off excess calories that you have eaten.

Once we can build more lean muscle through our own strength, then our bodies will become more efficient at burning fat.

It’s also the amount of lean muscle on your body that makes you look good Once you burn off the excess fat from your body, the lean muscle underneath your skin will be exposed making you look healthy, energetic, and well toned.

3. Decrease Your Daily Calories

For years now, we have been told to use dieting to rid the excess fat from our bodies.

The trouble with this concept is that the low calorie restricted diet would throw the body into starvation mode, with the body holding onto the fat and using precious muscle tissue for energy.

This would then lower the metabolism causing greater muscle loss and when the diet is broken the unwanted fat would not only return but actually increase because to the lowered metabolism.

The way around this is to cut your daily calorie intake by a small amount of calories only. This will stop any starvation mechanisms from clicking in.

You can do this by making up a seven day eating plan and writing down every thing you eat for the week, and then work out the calories you have eaten with a calorie counter. Divide this figure by seven and you have your daily calorie value.

Decrease daily calorie value by a couple of hundred calories per day and no more. This will generate slow weight loss and the majority will be fat loss only. The daily calories should be consumed during the day with small frequent meals.

4. Fast Walking Burns Fat

All you need to do now is incorporate “Fast Walking” into your weight loss program to hasten the burning of excess fat.

Not only is fast walking better much easier on the hips, but it also produces a greater percentage of fat loss as opposed to jogging or running.

Here are some of the benefits of Fast Walking.

* Easy to Perform

* Most Conventional

* All Natural Body Movement

* Doesn’t Cause Injuries

* Can Be Done Anywhere

* The Best Minimal Effort Exercise for Fat Loss

“I can’t stress enough how Fast Walking is necessary in every weight loss program.”

Your next step? To take what you have just learned and apply them to your weight daily weight loss regime.

Gary Matthews is the author of the popular fitness eBooks Maximum Weight Loss and Maximum Weight Gain. Please visit http://www.maximumfitness.com right now for your ‘free’ weight loss e-course.

Filed Under: Weight training programs Tagged With: Effective, Loss, Surefire, Tips, Weight

Fitness Training 2 Effective Upper Body Exercises To Boost Your Strength

August 20, 2010 By admin Leave a Comment

Most people think you need to have fancy equipment to be able to keep fit. Exercise equipment is important and they can help you however, they are not compulsory. You can say the same thing about health clubs and gyms. Their monthly fees can be very expensive however, many people do not go to their gym on a regular basis and that can be a waste of money.

If you are on a budget and you do not have much money to spare there is a solution. In reality you do not need all this fancy equipment anyway. All you need is some spare time, your own body weight and gravity.

The 2 strength training exercises I am about to cover in this article can be completed in relatively short time. You can do them in the comfort of your own home or if you prefer the outdoors you can do them in your local park.

The first upper body exercise I am going to talk about is the chair dip.

To do this exercise you will need an ordinary chair or you can use a bench. Make sure the chair or bench is sturdy enough to take your weight. Begin by sitting on the edge of the chair. Take both your left and right hand and grip the edge of the chair tightly. Make sure your fingers are pointing in a forward direction. Your arms need to be shoulder width apart. Your legs need to be stretched out straight and locked together. The heels of the feet should be touching the surface and your toes pointing upwards. Slowly move your bottom off the edge of the chair and begin to lower yourself downwards by bending your elbows. Lower yourself down until your elbows are bent at a 90 degree right angle. At this point raise yourself upwards and repeat the exercise. Try ten chair dips to start with and then gradually build up the number of reps as you build your strength.

The next fitness training exercise is a simple variation on the chair dip. The only difference is that your knees are bent. This variation is easier than the normal chair dip and it is advisable to start with this first if you find the other difficult.

Use the same position as the traditional chair dip but bend your legs. The more you bend your legs the easier the exercise becomes. To increase the difficultly of the exercise gradually straighten out both your legs.

If you have a health condition consult with your doctor before doing a new exercise routine.

As a full time writer, Hazel Blackthorne researches and writes articles on subjects she is passionate about. Visit her latest website that discusses the double pushchair and the lightweight pushchair.

Filed Under: Weight training Tagged With: Body, Effective, Exercises, Fitness, Training, upper

An Insanely Effective Type of Interval Training

August 19, 2010 By admin Leave a Comment

High intensity interval training can be done in a variety of different ways. Here’s a wickedly-effective type of interval training: it requires no machines or fancy equipment, you can do it outside in the sunshine and fresh air, it develops killer conditioning, carves out legs like a sprinter, and burns calories at an accelerated rate…

In other articles about running/aerobics and high intensity interval training, as well as in my Fat loss books, I’ve written about how you can integrate both traditional steady state cardio as well as high intensity interval training into your training program for optimal body composition improvement, health and increased fitness – you don’t have to choose one form of cardio or the other. In fact, settling into dogmatic views about cardio will only limit you.

Traditional steady state cardio is pretty much self-explanatory and intuitive. But many people are still confused about the best way to do interval training.

An Insanely Effective Way To Do Interval Cardio

 

I’m not sure if there is a single best way to do intervals because there are so many choices and everyone is different in their goals, interests and personal preferences, so “best” is a relative thing. But let me give you one of my personal favorites that is breathtakingly effective:

Stair sprinting!

Your typical interval workout in the gym might be on a stationary cycle, treadmill or stairclimber with short 30-60 second bursts of high speed and/or resistance, followed by a 60-120 second period of low intensity recovery. That’s usually a 1:1 or 1:2 work to recovery interval. You then rinse and repeat for the desired number of intervals, usually between 6 and 12.

I sometimes have access to a great set of university stadium steps with a straight shot right up – 52 steps.

Sprinting it takes about 10 seconds or so, walking down about 30 seconds. Those are short intervals with a 1:3 work to recovery interval ratio. That wasn’t by design, it just happens to be how long it takes to run up and walk down that particular flight of stairs, but co-incidentally, that fits within common recommendations for short sprint-style intervals.

I make sure I’m warmed up first, I usually start with a couple flights up at a slow jog then a run, before sprinting, usually 10-12 rounds.

Even if you jog/run instead of sprint, (or pause briefly at the bottom of the stairs), when you do the math, you can figure that this usually doesn’t take more than 10-12 minutes.

Why do I like stadium step sprinting?

1. Stair sprinting is a time saver. Like other forms of interval training, it’s entirely possible to get as much if not more cardiovascular conditioning in 10-15 minutes than you’d get from a much longer session of slower cardio (depending on the intensity and effort levels).

2. Stair sprinting is engaging. Many people get bored doing long slow to medium intensity cardio sessions. This is a great way to break up the monotony of traditional cardio workouts. Even though it’s tough, it’s actually kind of fun.

3. Stair sprinting is incredible for leg development. As a bodybuilder, I like to look at all types of training not only in terms of conditioning, fat loss and health, but also whether they will add or detract from the physique. I find that brief but intense stair workouts are amazing for leg development – quads, hamstrings, glutes and even your calves. In fact, I started training on the stairs more than 20 years ago, and I always considered it as much if not more of a leg workout than anything else.

4. Stair sprinting can be done outside. If you have access to stadium steps, as opposed to just a stairwell, you can enjoy the sun and fresh air.

How to integrate stair running into your training program

If you’re an overachiever type, you might be tempted to do these sprint workouts in addition to your current strength training and cardio workload.

However, keep in mind that intensity and duration are inversely proportional. When you do high intensity cardio or all out sprints, you are condensing more work into less time. That means the best part is, you can do a brief but intense stair workout instead of one of your long cardio sessions rather than in addition to them.

Recommendation: Start with one session per week, then progress to two if you choose. You can do traditional cardio the other days of the week if you want or need additional calorie-burning. Lower intensity cardio in between weight training and interval workouts can also serve as active recovery.

Not everyone has access to a full flight of stadium steps, as you might find at a local University. Running flights of stairs in a high rise is another effective and no-cost way to train on stairs. Although you can’t truly sprint with twists and turns on each floor, you can jog/run.

No stairs? Hills will get the job done too and they may provide you with more flexibility in the length/duration of your intervals. I’ve found some big hills at just the right grade of incline that I can do 30-45 second runs up, with about 90-120 seconds walk down. Grassy hills are nice, when available, as they spare you some of the impact from running on the concrete.

Sprinting up stairs is not for everyone. If you have a history of health problems or orthopedic issues, check with your doctor before doing any kind of high intensity training and of course, don’t train through the pain of injury. If you are significantly overweight, it may be a challenge just to walk up stairs, let alone run up, not to mention it might create undue stress on your joints. But as you get lighter and fitter, it’s a challenge you might slowly work toward.

Be sure to build up gradually and adjust the workout based on your current health and fitness level. You could start with as few as 4-6 rounds and build up from there. You can also start with jogging up the stairs, then progress to running, then move to sprints. Be sure you are fully prepared and warmed up before attempting all out sprints as sprinting when unprepared is a notorious source of hamstring pulls.

Some coaches believe that running uphill is safer than sprinting flat surfaces. Writing for Staley Training.com, Coach Steven Morris says, “Another great reason to hill sprint: even an athlete with horrendous running form will be safe running hills. This is simply because the hill does NOT allow the athlete to over-stride nor does it allow them to reach top speed, both major factors in hamstring injuries.”

Stair sprinting is a perfect complement to the cardio portion in my Burn The Fat, Feed The Muscle program. If you’re healthy and already fit, try this advanced interval workout and I think you’ll be pleasantly surprised with the results!

Train hard and expect success!

Tom Venuto is the author of the #1 best seller, Burn the Fat, Feed the Muscle: Fat Burning Secrets of the World’s Best Bodybuilders and Fitness Models. Tom is a lifetime natural bodybuilder and fat loss expert who achieved an astonishing 3.7% body fat level without drugs or supplements. Discover how to increase your metabolism and burn stubborn body fat, find out which foods burn fat and which foods turn to fat, plus get a free fat loss report and mini course by visiting Tom’s site at: www.burnthefat.com

Filed Under: Weight training Tagged With: Effective, Insanely, Interval, Training, Type

Live Lean for Life Affordable But Effective Weight Loss Tips and Tricks

August 18, 2010 By admin Leave a Comment

These weight loss methods can really make you slim and sexy almost instantly with no more diet and exercise needed. But if you are planning to take some of these well known weight loss quick fixes, bear in mind that they are only temporary fat busters and if not properly maintained, all those burned calories will be back in about two to three months. You also need to consider the price of these treatments as they don’t come cheap and inexpensive, they may even cost you a fortune depending on the amount of fat that needs to be burned.

If you are low in cash and you wanted to resolve that weight gain dilemma permanently, meaning no more haggling on your waistline as they will be maintained forever, keep in mind that there is no known single formula that can offer you these lifetime weight loss results. What you need to do is to change your overall lifestyle and stick with it forever. Read these tips and tricks shared by Live Lean for Life which is a very well known weight loss training program provider across the globe and learn how to easily do these things effective yet very affordable.

Avoid eating processed foods – always remember that no matter what the label says (low in fat, no Trans fat, approved with essential vitamins) processed foods still contain tons of chemicals and preservatives. These chemicals and preservatives are filled with hidden fats and calories that’s why patronizing these types of foods is a great no-no.  Stay away from these hoax healthy foods and personally prepare your meal to save some cash while eating real healthy meals.
Practice the five a day rule – following the five a day rule will ensure great amounts of vitamins inside your body minus the calories. This is done by simply eating five or more variety of fruits and vegetables in a day. Vegetables and fruits are affordable and scrumptious so why take only five? Make it ten and see amazing results.
Do not forget to exercise – you should also couple your great diet routine with a proven effective weight loss exercise program like those being offered at Live Lean for Life. Doing cardio workouts will help you burn fats and calories easy and effective but doing it with weight training exercises will tone and shape up your muscles. Exercising should always be properly done to ensure no waste of time and energy.
Avoid fancy snacks – eating that one bag of potato chips will mean 50 sets of pushups and crunches, that one box of sweet creamy chocolate will subject you to additional 3-4 cm on your waistline… to avoid these things, always say no to junk foods and turn to healthy snacks like wheat bread and oats instead.

Losing weight should never be expensive, simple tips and tricks like these will make you slim and sexy minus the towering costs of artificial weight loss methods. Thanks to Live Lean for Life for sharing these wonderful tips and tricks to us and do not forget to memorize them by heart to ensure a sexy body inside out forever.

Live Lean for Life will empower you to have a healthy body and mind. Forget useless weight management efforts, our team of dietitians and nutritionists will work hand in hand with you to make sure you are living lean naturally for years to come.

Filed Under: Weight training exercises Tagged With: Affordable, Effective, Lean, Life, Live, Weight

Effective Bodybuilding Programs For Women Bodybuilders

August 17, 2010 By admin Leave a Comment
When a woman resolves to follow out a body building program, she is usually unstoppable. Progress may dally and gains limited, but the determination to maintain a rigorous and consistent body building routine is perhaps more evident in female body builders than in their counterpart males. With persistent efforts therefore, many a woman are en route to the fame and fortune of a professional body builder. Some constraints however accumulate to yield failure of such a determined program. The following four constitutes some key ingredients of such failure.

Many female body builders still maintain a negative attitude towards muscle gains despite being in the professional league. Most maintain that they don\’t want to become too muscular. The attainment of a healthy attractive physique demands a lot of dedication and solid commitment to a training program especially in professional body building. Muscles don\’t grow overnight and the woman can manage to regulate the rate of muscle generation during a program. Rather than avoid weight training in fear of muscles, female body builders should learn that femininity is and should not be marked by weakness. Adequate dieting and exercises help female body builders tone down and manage their muscle mass and maintain it at the optimum.

Most professional body builders also make the mistake of stopping their training weeks before a competitive event and then concentrate exclusively on the routine. After working so intensely and consistently, the female body builders then loose the very muscle mass they had managed to accumulate when they abandon weight training. Furthermore, abandoning weight training robs the opportunity of toning and refining muscle definition necessary to win a championship. Weight training should go up to the material day. Actually, pumping some weights backstage as they wait to hit the stage is a great way of inflating muscles with blood using high reps of light weight barbells.

Female body builders usually cut out their water intake before a major competitive event. This is in a bid to lean out the muscles by dehydrating muscle-held water. Water should indeed be reduced but very gradually leading to the material day. The point is not to be striated and dehydrated, rather to stimulate optimal muscle definition and compactness. Reducing water gradually helps the system adjust to a point where there will be no setback effects for water lack. Sipping water the day before the show is good enough to keep the system functional and still ensure the efficiency of the metabolic process that are still ongoing.

The fourth mistake prominent among competitive female body builders is last minute efforts. When an upcoming event is a month away, the body builders scrape everything and throw it in one routine that is meant to make everything achievable. The giant training routine thereby adopted for the crucial month becomes the cause of frustrations and overtraining. After being inconsistent for months in the training, after jumping the diet requirements time and again, after ignoring some key elements of a training regime, the body builder hopes to make it all right by putting in one great month of training. The end of that month is more injurious and disappointing that body building seems like a punishment from hell. A competitive body builder should maintain a rigid, consistent and rigorous training program whose intensity and comprehensively must build up gradually on months leading up to the event. The month before the event ought to help put only the finishing touches to optimal training routines.

To read more of his work, please visit either http://www.BodybuildingToday.com or http://www.SteroidsToday.com

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Filed Under: Weight training programs Tagged With: Bodybuilders, Bodybuilding, Effective, Programs, Women

Fitness Training 2 Effective Strength Training Exercises

August 16, 2010 By admin Leave a Comment

Strength building exercises should be an important part of your exercise program. Many people tend to focus on one type of exercise for example, running which is good for your cardiovascular health however running does not build strength or your muscles. Strength training is very important to the functioning and movement of the body. It should be performed in conjunction with cardio workouts to provide you with an all round and balanced training program.

The two lower body exercises discussed in this article will focus on building strength in your leg muscles. This will focus on the glutes, quads and your hamstrings muscles. The exercises will also focus on the inside thighs and hip to help improve your balance. The great thing about these two exercises is that you can do them in the comfort of your own home. You do not need any expensive gym fees are exercise equipment. All you need is your spare time, gravity and your own body weight.

Forward Lunge
To begin the exercise place your feet firmly together. Then lunge in a forward motion. Let your back knee move downwards towards the surface of the floor but ensure it does not touch the surface. With the leg that is lunging forward bend that knee until it is aligned with your ankle. At this point pause and push backwards from the heel of your foot to the starting position. Swap over to the other leg and repeat the same movement.

The Backward Lunge
This variation of the lunge is easier to do than the first exercise as it puts less pressure on your knees. Begin the exercise with both of your feet together and lunge backwards with your right leg. At the same time let your right knee move towards the direction of the ground, bend the left knee so that it is positioned above the left ankle. At this point pause and then push upwards from your heel of your foot and return to the standing position. You can do the same lunging movement with the left leg. Begin with ten reps and build the number of reps as your lower body strength increases. Focus on getting the technique right first.

Before you do any exercises make sure your do warm exercises firsts. This should include stretching the lower leg muscles. If you have any medical condition or injury then always consult a doctor or physician for advice before doing any new type of exercises.

With over 2 years exeperince writing articles, Calvin Dorchester writes only about subjects that he is passionate about. As a fan of everything hi tec, he has a new site which provides information about laser printer scanner products including the canon laser printer scanner.

Filed Under: Weight training exercises Tagged With: Effective, Exercises, Fitness, Strength, Training

Weight Loss For Busy Women Four Effective Tips

August 6, 2010 By admin Leave a Comment

Women and weight loss have become very important issues in today’s modern world. Rather the stress is on weight loss for women! Busy women nowadays don’t get time to lose weight properly. So in this article, we shall discuss some weight loss for woman techniques. Check them out!

Short Exercise Routines

Women weight loss programs cannot do away with exercises ever. If you are a busy person, still take care to do exercises. A lot of women do diets that help in short term weight loss but not in long term loss of weight. These crash diets usually are not able to maintain their results if you do not lead a healthy life.

At the same time, if you do exercises regularly, this will help not only in losing weight, it will also help in maintaining this weight loss for a longer period of time. If you are very busy with your life at least do 5 thirty minute sessions every week.

If one thirty minute session is hard work, then do three 10 minute sessions. These are just as good. There are three exercise regimens that will be able to help you specifically if you are busy. These are:

Power Workout- Meant for busy women executives
Boot Camp Workout- Meant for fifteen minutes
10 Minute Workout Sessions- Meant for busy mothers

Weight Training and Weight Loss

A significant women and weight loss issue is weight training. You might be thinking what’s so different about it from exercises? The truth of the matter is that your weight will decrease depending on the amount of muscles you have.

In other words, more muscles burn more fat in your body. The active tissue present in the body is muscle, it is not fat. This is why it is important to maintain calories in the body because the muscle will burn the fat to maintain itself. Thus diet and weight training exercises together is the best weight loss for women.

Supplements

Women weight loss supplements include pills and other natural food that help you to lose weight. Acai berry has been seen to have wonderful effects in women and weight loss. Green tea and hoodia are some of the other natural ingredients that can help you in losing weight. These can be taken in the natural form. Acai berry and hoodia are also available in the form of natural ingredients.

Become Healthy, Not Thin

This is a very important motto that will help you in achieving the desired results. Always remember that weight loss should be directed towards a long term goal. This will make it permanent unlike temporary weight loss diets. Women and weight loss are linked by this motto.

Are you a woman who wants to lose weight quickly, easily and safely? All without changing your daily habits? Women and weight loss can work together, but only if yo know the right secrets. Visit today for free woman weight loss tips to finally reach your goals! Visit: http://www.busywomenweightloss.com

Filed Under: Weight training exercises Tagged With: Busy, Effective, Four, Loss, Tips, Weight, Women

The Most Effective Muscle Gain Exercises

August 6, 2010 By admin Leave a Comment

Wanna know the most effective muscle gain exercise? Can you imagine you might be wasting all your time on the wrong weight training exercises? Can you imagine that each weight training exercise that you are doing is dead wrong? Skinny guy’s should meet a diverse set of requirements when choosing the most efficient weight training exercises for maximal muscle growth. You do what to transform your skinny body into a rock-hard muscular entire body, appropriate?

Without further ado, here are the top two exercises for each muscle group I utilized to gain 41 pounds of muscle mass in under six months:

Discover The Best Way to Gain Muscle Mass >>

Chest: Bench Press and Flat DB Chest Press

Back: Bent Over Barbell Rows and Close Grip Chin Ups

Shoulders: Seated DB Shoulder Press and Standing Military Press

Triceps: Dips and Tricep Pressdowns

Biceps: Standing Barbell Curls and Incline Bicep Curls

Quads: Squats and Lunges

Hips: Deadlifts and Stiff Leg Deadlifts

Lower Back:Calves: Standing Calve Raises

Abdominals: Weighted Ball Situps and Weighted Cable Crunches

Yes, you’ll find numerous more exercises I did not list but these are merely the most effective. Stick to these weight training exercises for the top feasible muscular and strength gains and you’ll have a rock-hard muscular system in less time than prior to!

Over the years of research, I have found one “effective” program that can show you How to Realistically Gain Muscle Mass The Fastest by using well-tested, proven methods that guarantee to give you the results you want.

For More Detailed Information on How To Gain Muscle Mass with Effective Methods that actually work!. Visit The Best Ways To Gain Muscles Guide. I can help guide you towards finding a lasting solution.

Filed Under: Weight training exercises Tagged With: Effective, Exercises, Gain, Most, Muscle

Effective Tips to Prevent Middle Age Weight Gain

August 5, 2010 By admin Leave a Comment

There is nothing more frustrating than to know that your diet and exercise, which used to keep you fit for years, are now less effective. The flabby arms and legs are still noticeable despite of intensive workout and stricter diet. This situation will start to puzzle you as why your exercise regimen and long-term diet programs are no longer effective.

Actually, there is nothing wrong in your workouts and diets. It has something to do with your age. Age is a vital factor that contributes to middle age weight gain. According to studies, the process of burning calories or also known as metabolism slows down as you age.

This is the rationale behind for that flabby arms though you workout religiously and keeps a stricter diet. However, there is good news! Middle age weight gain can be prevented. The only thing you have to remember is to start the prevention now and not to delay it further.

It is a known fact that there is no magic formula for long term weight loss and fitness. It is always a package of hard work and discipline. So to combat your body’s vulnerability to middle age weight gain, these are effective tips to remember.

Muscle burns more calories. To rev up your body metabolism, it is necessary to increase your muscle mass. This is best achieved by intensifying your strength trainings and engaging more into fat burning workout activities.

There are many options for fat burning exercises. It stretches from body combat, swimming, cycling, circuit training, aerobics, yoga and boxing. If you have been exercising, then try to increase your fitness level and to diversify your workout activities so as to boost your metabolism. However if you have sedentary lifestyle, then it is recommended to start slowly. The important step is to start now.

Be extra cautious with your food intake. Your metabolism declines with your age. If you are starting to climb the age of thirties, it is about time to cut back sweets and rich fat foods. Healthy foods such as vegetables, lean meat and fruits are good options.

However, not all of us have the ability to kick off a new healthy lifestyle. Leaving behind our old habits is a real challenge but there are ways to resolve this issue. You can always seek the expertise of nutritionists and gym instructors. To see fast result, it is recommended to enrol in fitness or weight loss boot camps.

You may oppose to this idea because of the fees involved but you have to consider its long term benefits to you. Your decision to join a fitness boot camp can be the key to a longer life and healthier you.

Fitness and weight loss boot camps are equipped with facilities and have the experts to guide and to ensure optimum result in your workouts and diet program.

So do not wait until losing weight becomes an arduous goal to achieve. Take the necessary steps now to prevent the middle age weight gain.

Julie Brealy is the health manager at FitFarms, UK’s No. 1 Fitness and Weight Loss Camp . She has been working for over 10 years in the weight loss industry advising companies in the US and the UK. Julie is also an experienced deep tissue massage therapist.

Filed Under: Weight training Tagged With: Effective, Gain, Middle, Prevent, Tips, Weight

High Intensity Interval Training for More Effective Workouts

August 3, 2010 By admin Leave a Comment

Losing weight really has one basic premise: burn more calories than you take in. By inducing a calorie deficit, your body turns to your fat stores for energy. Most people often resort to doing traditional cardio workouts to burn calories. These types of exercises usually involve getting on a machine, like a treadmill or an exercise bike, and running or pedaling at a fast, steady pace for 30 minutes or more. However, these exercises use up a lot of time, and they can be quite hard on your joints, plus the tendency to become and repetitive and boring. A more effective type of calorie-burning workout is the high-intensity interval training (HIIT) workout. It takes up less time, provides variety for workouts, and is a more effective calorie-burners.

Basic Premise of Interval Training

Essentially, HIIT exercises are exercises that vary in pace from a moderately relaxed speed to a very fast pace that requires near-maximal effort. The exercises alternate between 2 to 3 levels of intensity done in short durations. The alternating periods allow your body to perform at higher intensity levels which usually cannot be sustained for prolonged periods of time.

Example of HIIT

An example of an interval training exercise would be to alternate your jogging pace and sprint pace on a treadmill or track. After a 5-minute warm-up period, you will then jog at a moderate pace for 1 minute followed by a sprint run for 20 seconds. This is considered one interval. You will then repeat this alternating jog-sprint interval 6 to 10 times. After 10 intervals, you can then do a cool-down jog for 5 minutes. The total length of this exercise, including warm-up and cool-down, is approximately 16 to 22 minutes.

You can do interval training with any exercise machine, like the exercise bike or the rowing machine.

Feel the Burn

The main advantages of HIIT workouts is that you will burn more calories in less time than you would by exercising at a steady pace for 30 minutes or more. The intervals where you exert near-maximal effort pushes your body’s metabolism to a higher gear, thus burning more fat than if you were moving at a steady pace. The relatively longer slow intervals allow your body to recover and prepare for the next high-interval set.

More Efficient Combined Training

The shorter time it requires to do these exercises also means you can fit in HIIT after your weight-training exercises. This will boost your metabolism quickly, without your body lapsing into the post-weights anabolic phase it would if you do cardio. This means that your body will correctly be repairing muscle after both sets of exercises are done. If your body were to lapse into its anabolic phase while you were doing traditional cardio exercises after your weight training, your muscular growth will be impaired.

High-intensity interval training is a more efficient way to lose more weight through calorie-burning. Ask your trainer to help you program HIIT into your training program. Remember, though, that you need to always consult your doctor before starting any exercise program.

Copyright (c) Althea Marie Tan – The Content Annex is a content development company that offers comprehensive writing solutions for busy entrepreneurs. Visit http://www.thecontentannex.com for more information.

Filed Under: Weight training exercises Tagged With: Effective, High, Intensity, Interval, More, Training, Workouts
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