Know Velocity

By now you are well aware that increased activity burns calories and fat. Exercise is essential to your health and well being, but could you be taking part in too much of a good thing? The old adage, more is not always better, is a good rule to live by.

When it comes to fat loss, you need to be in tune with your body and learn how to listen to it. The idea behind fat loss is to manipulate the body often. As long as you are a step ahead of your body’s actions, you will be on top of the fat loss game.

What exactly does that mean? How do you stay a step ahead of your body? Let’s explore this concept a little further.

Megan is an e-client of mine. When she began her fat loss endeavor she started cardio six days a week for forty-five minutes and saw great results in a matter of weeks. Her new cardio program was exhilarating. It pumped her up mentally and physically and gave her a newfound energy she hadn’t felt in years.

It wasn’t long before she extended her forty-five minute ritual to an entire hour for six days a week. With the extended time, she saw even more results. She was delighted.

Eventually, the daily hour cardio chore was wearing on her. Her changes ceased, she was constantly fatigued, and began to hate cardio with an intense passion.

To combat the plateau, she added yet…more cardio on top of fatigue and hatred for exercise. Her grueling hour sessions turned into an hour and fifteen minutes to even longer, an hour and a half.

Nothing is more aggravating than putting all your time and effort into something that takes you no where.

Her fat loss results stalled dead in their tracks and even seemed to reverse. How could something once so productive now be destroying her weight loss efforts?

What may surprise you is that excess cardio can be counterproductive. Any cardio or weight training session lasting over a continuous hour does more harm than good.

Keep Cardio Productive
Cardio is heart healthy and it’s a great exercise, but if your goal with cardio is to burn fat, you need to take it with a stride and make it fat burning productive.

I come across many ladies who are quite active. This is all fine and dandy, but when they are active and top that with teaching spinning classes, kickboxing, high energy videos, and general cardio machines, this can be a recipe for disaster, setting your further back than when you started.

Don’t go overboard with cardio. Keep it simple, yet effective.

Cardio Intensity
Cardio intensity is a factor to keep fat burning beneficial. This does not mean to do an all out killer cardio routine that leaves you crawling from the gym in a near death status, but to simply shake things up a bit to force the body to respond.

A good way to master cardio is with HIIT (High Intensity Interval Training). There are many variations of HIIT and my favorite is the 2/2 ratio.

Example of 2/2 Ratio HIIT

Minutes 1-2 – Warm up

Minutes 3-4 – Low intensity

Minutes 5-6 – High intensity

Minutes 7-8 – Low intensity

Minutes 9-10 – High Intensity

Minutes 11-12 – Low intensity

Minutes 13-14 – High intensity

Minutes 15-16 – Low intensity

Minutes 17-18 – High Intensity

Minutes 19-20 – Low intensity

Minutes 21-22 – Cool down

With HIIT, your body never falls in a rut because you are constantly changing the intensity to prevent cardio adaptation.

Progressive Cardio

Another successful cardio tactic to use is Progressive Cardio. Your body can adapt to anything in a short amount of time and Progressive Cardio can stop adaptation before it occurs. Progressive Cardio is simply increasing your cardio each week by either the numbers of day or the amount of time to invite change and prevent staleness, provided you don’t overdo it.

Example of Progressive Cardio

Week 1 – 4 times a week for 20 minutes

Week 2 – 4 times a week for 25 minutes

Week 3 – 5 times a week for 25 minutes

Week 4 – 5 times a week for 30 minutes

You will notice how each week is a step advanced from the previous. This is how you make cardio work in your favor to burn fat.

Adopt Weight Training
Have you even seen someone in the gym doing endless hours of cardio and still look soft and unfit? That is because she is lacking lean muscle, which is built from weight training and excessive cardio burns muscle.

Weight training builds lean muscle mass. The more muscle you add to your frame, the less you need to rely on cardio. Muscle is metabolically active and allows you to burn more calories at rest and at play. Of course, this does not mean to kick cardio to the curve, but having a balance of both in your program will keep things interesting and will give much better body transformation results.

Summary

Once you understand how you can manipulate cardio, you will be able to master the fat burning game. Realize that you don’t need three or four different cardio methods stacked on top of one another. Just use cardio wisely and you will have the advantage. Remember, cardio is a fat loss tool, not the determining factor.

Karen Sessions has been in the fitness industry since 1988. She embarked on weight training to overcome an eating disorder, Anorexia Nervosa in its early stages. She overcame the eating disorder, received her personal training certificate, competed in many local bodybuilding contests, and qualified for Nationals. Since then she’s went on to write six e-books (weight loss, female bodybuilding, contest preparation, leg training, figure/fitness secrets, and cellulite removal). She writes articles for several fitness websites, as well as her own, www.theelitephysique.com, and also distributes a monthly e-newsletter. She has a very active and lively forum, filled with positive and supportive people with informative content. Karen’s sole goal is to educate others and help them apply that knowledge.

Filed at 2:47 am under Fitness + Training
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There are as many varied opinions on what “plan” one should follow to build muscle, as there are people who have those opinions. On one thing they do agree, however. You must have a regimen.

You can begin by defining your objective.
Why are you interested in body building?
What do you hope to accomplish?
What is your ultimate goal?

It’s all about commitment and belief. There is an abundance of information about how to begin and conduct your journey, but without a burning desire to achieve, you are doomed to inevitable failure.

The following tips are not intended to be a “one size fits all.” Take from it what you will. In that light, consider the following list:

1.Before beginning any serious weight lifting or body building regimen, consult your physician.

2.Set your goals. Define what you expect to achieve with your new bodybuilding campaign within a realistic time frame. If you create goals that are unattainable you are setting yourself up for failure. You can become bored, disappointed and disillusioned to the point where you may give up. This is a very sad outcome to what might have been the best decision of your life. Don’t sell yourself short. Set your long-term goals, of course, but also set short-term goals that are achievable. And, don’t forget to reward yourself when you do achieve them.

3.Consider the costs. If you don’t already have a budget, create one. Then, determine what amount of discretionary funds you have available for your bodybuilding program. This will determine whether you can afford to have a home gym or if your needs would better be served by joining a club. Joining a club is still a good short-term introduction before spending hundreds or thousands of dollars on equipment that might not be appropriate for your needs.

4.Don’t forget some of the low cost alternatives to purchasing your bodybuilding equipment. If used equipment is still functional why spend the extra dollars just for a little glitz! Good, brand name used equipment is every bit as functional as something right off a showroom floor.

5.Consider combining a home gym along with a membership in a public facility. Purchase less expensive free weight equipment for use at home and join a gym to have access to the more expensive equipment. You can design your entire workout routines around a combination such as this.

6.Eat healthy! This can’t be stressed enough. The only true bodybuilding aids are good nutrition. Consult a licensed dietician. Watch your local community calendar for free seminars on diet and nutrition. Learn all you can about what nature freely provides that can help you to develop a healthy diet.

7.If you choose to use dietary supplements, make certain that you know what you are putting in your body. Follow the packaging guidelines we outlined above. Ask your physician for his/her recommendations based on the regimen you have selected. No friend, coach or acquaintance can take the place of your physician. In fact, you may even investigate finding a physician who specializes in sports wellness.

8.Be kind to yourself. Yes, it’s important to push to achieve your goals, but it’s very easy to tip the scales in the other direction and create a nightmare for yourself. Obsessive, compulsive behaviors are not conducive to a healthy bodybuilding lifestyle.

Nishanth Reddy, is an author and publisher of many health related websites. For more information on how to gain mass, build muscle, body builders routine and tips on bodybuilding visit his website at www.fitness-wellness-guide.com

Filed at 1:42 am under Fitness + Training
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Visit and visit this marvelous web site for how to lose weight fast hints.

Obesity is now reaching epidemic levels and often ends up in a premature death or a serious ailment like type two diabetes. Even though it is for certain in your best interest to achieve your target weight, it isn’t as easy as it seems. The initial step is doing some research on how to get to your recommended BMI. No-one likes to restrict their food intake for very long, although it has taken time to put the weight on in the beginning. Everybody likes the effects to be visible quickly if they are intent on trying to lose all that extra weight. You want to discover a program to help you to shed the surplus weight fast, but from time to time, this can end up in further complications. This means you must be particular about the method you opt for. Gastric banding surgeries provide drastic weight reduction, but individuals who go for a surgical procedure of this type run an increased chance of getting stones in the kidneys or gall-bladder, and iron deficiency. Dizziness, feeling nauseous, and vomiting are a few of the side effects observed on a regular basis, especially if you binge. Cold intolerance, food intolerance, and an alteration in bowel habits may also be experienced. Indeed, it is plain to see why this risky operation is not desirable for everybody. Fat-burners are a safer selection if you really want to get rid of those extra pounds without surgery. These supplements create effects like exercise on the human body through increasing temperature, encouraging fat metabolism. Assorted ingredientse.g. hoodia and green tea are utilized in fat-burners. Liquid fat-burners act in a similar way to those in pill form except that they are in a different format. The most obvious advantage being that they start acting virtually immediately because liquids are typically absorbed into the bloodstream a lot faster.

Your nutritional needs are crucial regardless of what plan you use to rid yourself of excess body fat. Reducing the variety of food you eat obviously means restricting your the quantity of vitamins and minerals available. Consequently, ensure you stay hydrated and take the right supplement when you are trying to lose a few pounds. If you need to further promote your weight loss, add a physical exercise program that combines both stamina building training as well as muscle-building training.

Everybody would like the magical answer to how to lose instantly. Getting healthier should be at the center of your mind. To summarize, you have to eat right, workout regularly using nutritional supplements to increase your chances of getting to your recommended weight…

Filed at 8:20 pm under Fitness + Training, Medical Hall
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A fine body is a skinny body
Kidney, colon, liver: you name there is a diet that will claim to clean or ‘detox’ just about any major organ. These cleansing diets may set the spit glow on differing parts or essential systems but the claims, hopes and mode of purpose are all astonishingly alike.

How a cleansing diet functions

First off the assumption of a cleansing or a detox diet is that the foods we eat hold impurities, toxicant or other sludge which the body can’t use. Coupled with the body’s inability to use these toxins is the body’s equally important inability to free itself of them. Therefore, the body remains full of poisonous wastes which create all sorts of problems. These maladies run a big run of woes including low adrenal function, lymph system maladies, weight increase and numerous others.

Cleansing diets claim to act as the body’s own personal food waste removal function. By consuming certain ‘pure’ solid foods which do not add toxins to the body’s always mounting waste pile and averting other sludge laden foods the body is detoxified and returned to tip-top operation. Many of these diets foretell significant amounts of weight loss in a short time, for instance fifteen to twenty lbs in two weeks.

The cleaning dieting meal program

The unique meal plan and menu items will vary from diet to diet and depending on the writer and which body system or organ is aimed at for cleaning. There are, nevertheless a a couple of standard rules of thumb that could be applied to every Cleansing and Detox diet.

The first principle of the detox is to get back to pure foods. This implies to consume simply food that grew and still exists in the right form as made by the wild out doors herself. This means fruits and veggies in big comes and oft in juice form. Some programs will concentrate on specific fruits or veggies hailing several cleansing attributes contained there in, other detox diets will simply stipulate eating as many leafy greens as possible.

Still other detox regimes spell out a very strict meal plan right down to every last seed. To illustrate This there diets that limit the preparation methods, stipulating that all fruits and veggies should be ate raw with no preparation at all for the entire diet period.

Filed at 1:44 am under Eating Out, Fitness + Training, Internet Gender Issues
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Employing a personal trainer is one good way to benefit from exercising out in the least amount of time. A personal trainer will produce a program that is made for your physical fitness level and goals. But hiring a personal trainer that is qualified, and that can motivate you in the way that you need, can be challenging. Here are 5 issues to cover with potential trainers, and yourself, so you can determine the right trainer for you.

Judge The Book By It’s Cover
Let’s face it, a personal trainer should be in good condition. If they can’t motivate themselves, chances are, they won’t be much help for you. Your trainer dooesn’t have to be an olympiad, but, they should be obviously physically fit and have tons of energy.

Certification
Anyone can call themselves a personal trainer, there are no government standards, but lots of certification options. Find out what type of training they have, and research the training they have gone through. Your trainer should also have CPR and first aid training.

References
Talk to past and current customers to hear their experiences. Ask about their results, if the trainer was dependable, any issues they may have had, if they ever hit weight loss plateaus and how they were managed. Most trainers will only send you to good references, so you should also ask the trainer if they’ve had problems with customers, and how they handled them. Every business has problem clients, so they should be able to answer.

Training Philosophy
Do you want a more relaxed trainer? An army drill sergeant? Or are you self motivated? It’s crucial to find a trainer that you can get along with on a personal level.

Pricing and Policies
Fees are always important, but go deeper and find out cancellation policies, payment types accepted, and what happens in case of injury or sickness. The most expensive trainer isn’t always the best, and the cheapest may be cheap for a reason, so consider the fees beside the other responses you’ve acquired.

Guest Article Courtesy Of: WorkoutsAnywhere.com – Online personal training can help you reach your exercise and weight loss goals, anywhere, anytime.

Filed at 5:16 pm under Beauty Care, Fitness + Training, Health + More
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Fat loss is a challenge most folk contend with sooner or later. The hunt for the most acceptable diet or the most efficient workout routine can continue for ages. On the surface, it seems that the search is about more or less looking physically fit in the eyes of others.

You’ve got to make a good impression on “them,” right? To be successful, lucky, and attract your lifetime partner, you have to look good to them. Hmmmm.

In reality, this is somewhat true, nonetheless, looking fit (worthy) is really about growing in tune with your own self-respect, getting at a richer worth that is not obtained from your appearance. “How to get rid of fat” is not the sole question you should be asking. You must not give up on the quest to lose weight, but at minimum look at this question: “How can I get to self-pride, self-esteem, and fitness on the inside, disregarding how my body looks?”

You probably are already pondering such a thought, unconsciously.

During your weight loss efforts, the above question commonly dwells beneath your weight challenge. Since it is there anyway, why not bring it front and centered. Make it your central issue. Allow self-esteem to be precisely as equal in importance to a fast weight loss diet. There is absolutely nothing to lose.

When you make self-acceptance the goal, together with a weight loss program, you are on the road towards feeling much better inside. You start to recognize that there are other ways to work out this problem, beside just dieting and workouts. Going for true self-regard drives you to address the problem directly. You then start to reveal the core issues.

It is strongly advised you get assistance if many wounds are coming to the top. There are some good books and resources on fat loss, self-esteem, body image, and proper self-acceptance that will take you to new directions.

But the issue and its solution begin with you. What I am trying to say is that the real problem is not selecting a weight loss diet, or what to eat, etc. the real problem is self-judgment. That’s where it must start.

You only feel bad when among others if you are looking at your self through judgmental eyes. When you free yourself from self-judgment, no matter how disturbing it was, then you will have arrived at the root of the problem. You come out from that state by electing to do so. You remove self-judgment about your body image or about anything for that matter, by accepting how unproductive it is, and at the same time learning ways to feel more self-pride.

Filed at 9:26 pm under Fitness + Training, Health + More, Nutrition Resources
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Among all of the benefits that a person can receive from taking a supplement such as Whey Protein, a really good benefit is the effect that the protein has on the healing of wounds.

When a person has to have any form of surgery or a person gets hurt and has wounds on their body, in order for the body to heal these wounds, it takes a good amount of protein in the body.

The more protein in the body that we have, the quicker and easier our wounds, stitches, or incisions will heal. Taking Whey protein gives up this extra protein in order to give us this benefit.

You probably have not even realized that when you go to the store to purchase mouthwash or different types of oral care products for your teeth and gums that there is an extra ingredient in them that just happens to be Whey Protein.

Researchers have found that the healing benefits of taking supplements of Whey protein can be distributed into many other different types of products such as mouthwash.

Using the mouthwash helps to healing different things that may be wrong with or in your mouth such as bleeding gums and sores that may be very bothersome. It aids in curing these problems a lot quicker.

Filed at 10:14 pm under Commerce Marketing, Fitness + Training, Health + More
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