Fat Loss Friday - Cardio Exercises For All Body Types

When it comes to the body it is very important that you simply do some cardiovascular, whether you need to lose weight, improve your health or develop your muscle. And also you won't become bored because, there are many different types of aerobic exercise. Anything that will get your heartbeat pumping may pretty much have the desired effect. The thing that is confusing is that there are so many various cardio workouts out there which will benefit me personally most?

There is no right or wrong aerobic exercise for men as well as woman. The right choice is the actual cardio exercise you like and the one you'll stick to, but there are several that work amazingly well if your objective is to get fit and burn fat.

Running: 

Running is a great one for a lot of different factors. You don't need any kind of special gear apart from a few decent athletic shoes. You can do it almost anyplace and at any time. It's high-impact, which helps develop connective tissue and powerful bones. This gets your own heart rate upward a lot quicker compared to low or even no effect exercises. It is good for burning fats, especially if you include sprints, hillsides or attempt interval training. Exactly the same person might burn about 50% as much with only a quick walk. The only real downfall is it takes time to construct the endurance and power to run constantly and, since it is high impact, it might not benefit everyone. This body weight exercise is possibly the best cardio exercises.

Cycling:

Whether you are outdoors or even indoors, biking is an excellent cardiovascular workout. Using the power of the legs, a person can increase stamina while burning up lots of calories from fat, anywhere from 250-500 in 30 minutes, for the way fast you decide to go and how higher your target is.

Why is cycling better still than alternative activities is that you can include it to your daily life. You are able to ride back and forth from work or even use your bicycle to run chores around town. It is also low effect, which is ideal for your important joints and perfect cross-training for top impact pursuits like running or even aerobics.

Swimming:

Going swimming is an excellent choice simply because, like cross-country, it is a full body physical exercise. The more parts of the body your workout demands, the more calories from fat you'll burn up. Best of all, a person does not need to bother about any high-impact injuries since your joints tend to be fully backed. It's also excellent cross-training for additional cardio actions.

Aerobics:

Action aerobics is yet another good choice, specifically for people who such as choreographed workouts, try not to enjoy the jackhammer really feel of high-impact aerobics. This provides you the strength without the beating and it's simple to up the power used by including steppers.

Kick Boxing:

Kickboxing is yet another great option for exercisers who're looking for much more of a challenge with increased choreographed workouts. Mixing punches as well as kicks, involves both upper and lower physique, but it improves your posture making this a great all round exercise



Read more: http://www.interestingarticles.com/exercise/cardio-exercises-for-all-body-types-10388.html#ixzz3mqm9axEx

Wednesday Video - Lose Belly Fat By Sleeping?

Is it really possible to lose belly fat and get those 6-pack abs by sleeping? The short answer is .....Yes.

BUT it depends on the type of sleep. In this short video Mike Chang explains how sleep can help you lose more belly fat

Monday Muscle - How to increase testosterone levels naturally

Testosterone is what makes men “men”. Although women also produce testosterone generally it is on a much lower level. The interesting thing is that “normal levels” of testosterone can range from 348ng/dl – 1197ng/dl. This means that some men can naturally produce 3x more testosterone and still be considered normal. If you are interested in fitness and increasing muscle, you need to be on the high end of that range… and here’s HOW:


Tip 1.) Lose the excess body fat: As your waist size goes up, your testosterone goes down.

The more fat you have on you body the more aromatase you produce, which will causes your body to convert testosterone into estrogen (the “female” hormone and this is one of the reasons behind the development of “man boobs” or “moobs” in overweight men)


Tip 2.) SLEEP! A lack of quality sleep can dramatically diminish the amount of testosterone your body produces, thereby reducing muscle growth and fat loss! Research has demonstrated that the amount of sleep you get is associated with morning testosterone levels. Researchers at the University of Chicago recorded the sleeping patterns of healthy men and found that participants' testosterone levels increased the longer they slept... generally it is recommend that you get 7-9 hours of sleep per night to optimize the testosterone response.


Tip 3.) Don’t completely avoid cholesterol: Testosterone is derived from cholesterol, so it should come as no surprise that if your diet is lacking in cholesterol, you're also more than likely shortchanging yourself when it comes to the muscle-building hormone.

Try incorporating small portions of lean red meat, whole eggs or seafood like shrimp or lobster.


Tip 4.) Add Multi-Joint movements to your workout routine: Essentially, the more muscle mass you stimulate, the more testosterone you'll secrete. A recent study conducted on trained subjects showed that squats stimulated a greater testosterone response when compared to leg presses. Stick with multi-joint exercises like squats, bench presses, and deadlifts—as they are prime examples of the kinds of compound lifts that'll help significantly jack up your testosterone levels!


Tip 5.) Limit Your Alcohol intake: Happy hour can wreak havoc on your manly hormones. In a recent Dutch study, men who drank moderate amounts of alcohol daily for 3 weeks experienced a 7 percent decrease in their testosterone levels. Limit your drinking to one or two glasses of beer or wine a night to avoid a drop in testosterone.

So there you have it - 5 tips to boost your t-levels inside and outside of the gym.

Fat Loss Friday - Use Breakfast To Lose Weight

Lose Weight With A Nutritious And Filling Breakfast

Taste Appeal vs. Eye Appeal

The downfall of a lot of diets is their menus. Whilst they may not have many calories; taste or eye appeal may not be in them. The very first meal of each day is breakfast. If you are keeping track of your weight; it is not a good idea to gulp down a diet shake especially first thing in the morning. Choosing a breakfast that is filling and full of nutrition will assist you with losing weight. This should not be hard. However; it really ought to be tasty and eye appealing.

All the Nutrition You Need in Living Color

You do not need to search recipe books for different breakfast options. Imagine that your breakfasts are full of color because when you imagine foods full of nutrition with wonderful colors, it will be easier to get them down you. You will soon love consuming tasty breakfasts as a better fastest way to lose weight. Imagine barley, wheat germs and oats with flavor on them. This could range from: almonds to raisins. This also adds sweetness. Tofu can also be mixed in with wheat germs. Tofu is very nutritious. Not to mention healthy. They are very similar to chameleons. Herbs, spices, raw fruits, fruit juices can also be included in vegetarian breakfasts.

Make Believe Tofu Eggs

If you are keeping an eye out for the levels of your cholesterol, you could replace egg with solid tofu. Simply use cooking spray low in fat, and then cut the tofu into "egg-rounds" before you cook it. A round biscuit cutter can be used to design the "yolk". Put the cutter into the middle of the tofu round. Use carrot juice to brush into the middle of the tofu. Then simply spray the fry pan. Then cook away until the tofu is a light brown color around the edge. Tarragon or parsley can be used to sprinkle over the top. If you love eggs, then try this recipe: Partly boil some spinach leaves. This can be used to design a bed. Sprinkle them with some garlic powder. Then drain the spinach before plating it. Use spray that is low in fat to spray the pan. Then lightly saute some mushrooms. Put this on top of the spinach. Then place a couple of eggs that have been poached on top of the mushrooms. Use some lemon pepper-vinaigrette to garnish.

Sweet Tooth Not Withstanding

If you want breakfast recipes that is both filling and nutritious; you should always include raw fruits or juices. This will give you more energy. It will keep you satisfied in the early half of the day. French Tofu Toast can be used to trick your palate. Solid tofu can be used for this. Use low fat cooking spray to lightly brown some tofu slices. Use a well beaten egg white to use as mixture to dip the slices in. A dash of vanilla and cinnamon should also be included. Put this on a heated grill. Continue cooking until both sides are brown. Use some almonds to garnish. Include strawberries, melon and kiwi fruit as a side. This will take you no more than five minutes to make. Another easy treat may be: mixing in plain yogurt with wheat germ, raisins and cinnamon. If you'd rather, replace the whole wheat toast for tofu. These foods are designed for those who do not have much time to make much.

By: Vikram Kumar

http://www.articlesnatch.com/blog/Lose-Weight-With-A-Nutritious-And-Filling-Breakfast/6605205

Wednesday Video - Lose weight the "cool" way

It's that time of year again (at least in the Northern hemisphere) when the nights are drawing in, it's becoming colder and the heating is switched on. Modern life is certainly convenient but it goes against the way that our bodies have evolved to survive. By using our bodies own natural methods we can get it to burn stored fat in a way that is natural.

In this video Patrick Rensen, Professor of Endocrinology at Leiden University Medical Center, explains that although there are different ways to burn calories there is a fairly straightforward way to achieve this.

Watch the video to see how

Monday Muscle - The Body Beautiful

I have previously discussed using a whole body workout for 5 days in a row ro get used to working with weights and how to perform the various moves correctly. However, you cannot keep using this system forever. The body is a finely tuned mechanism that adapts to the demands placed upon it, whether it is growing stronger or losing weight. To overcome this and to stop it from stagnating you have to keep it from growing used to the same things.

When working with weights, you want to keep your body adapting to the demands placed upon it by becoming fitter and stronger. One of the ways to do this is to change the exercises. By the end of the five day routine you will have a good idea of the weight you can use in the various exercises for the correct number of repetitions. Use these numbers as the starting point for the next phase where the exercises are changed to bring more variety and an adaptive response.

From this point on you will train twice a week on any non-consecutive days - for example a Monday and a Thursday (or any other schedule that suits you). This is so that you can recover between bouts of training as the demands are now greater.

Follow the exercises in the order listed. you are to do 1 set of each exercise for the number of repetitions listed. again, if you are not sure about any of the exercises get a trained and qualified professional to show you how to perform these in the correct manner. As always, as with any exercise routine, you should also get clearance from your medical professional or doctor to proceed with this programme.

• Bench Press (slight incline) - 1 set of 8 repetitions 
• Flyes - 1 set of 8 repetitions 
• Lateral raises - 1 set of 8 repetitions 
• Overhead dumbell press - 1 set of 8 repetitions 
• Squat (or leg press) - 1 set of 12 repetitions 
• Rows (cable or barbell/dumbell) - 1 set of 8 repetitions 
• Bicep curls (barbell or dumbell) - 1 set of 8 repetitions 
• Triceps extensions - 1 set of 8 repetitions 
• Crunches - 1 set of 15 repetitions 

There you have it - a full body routine that you can use as the base to sculpt your ideal shape. Follow this for at least 1 month and see how you will have started your road to transformation.

Best of luck

Fat Loss Friday - Everything You Need To Know To Begin A Successful Weight Loss Journey

A common resolution made on New Year's is to lose some weight. But many people simply lack any knowledge of what it takes to successfully lose weight, so they can just end up wasting their time.

Try to gradually consume fewer calories in order to lose weight effectively. A good rule to follow would be to lower your calorie consumption by 500 calories per day.

Drinking more coffee can contribute to weight loss.

Coffee is one of the most popular beverages, however it is not widely known that it also can provide a great boost to your fitness goals. Coffee energizes you and can even kick start your metabolism.

If you are going to eat out and you are watching your weight, pay close attention to your selection of dinner companions. People eat more when around women and less when around men. There is no explanation for it at this point, but considering this time you go on a girls' night will help you sustain some control.

Make sure not to refrain from your diet regimen when you attend a party or family event. You can start by switching out high-calorie snacks for healthy fruits and/or vegetables. This will allow you to enjoy all of the fun without compromising your diet regimen. Try not to think about your diet when at the party, as you should have as much fun as possible.

Those who wish to lose weight should try a variety of transportation methods that are not automobile based. Walking, bicycling, running, rollerblading, and various other physical transportation methods can burn calories. These calories get built up in the body during the day and are stored there. By burning calories through exercise, though, this storage is prevented.

Taking your own needs into account is the most successful way to lose weight. You can get your exercise in before you begin your workday if you like the morning hours. If you are a night person, then do your exercise at night after work. If you are a person who hates having to get out of bed early, then you aren't going to get up early to exercise.

Maintaining a low body weight is much easier when food consumption during the later evening hours is avoided. Avoid eating just before bedtime. Any food that you consume will not burn off and will quickly turn into more fat. During the evening, try to do something productive such as exercising or reading.

A great tip for losing weight is to spend time with friends who are more active.

When the people around you are active, it will inspire you to get out and enjoy an active lifestyle yourself. A constant television watcher is not going to encourage you to be active.

Beginning a cardiovascular regimen is helpful for weight loss. Often referred to as just "cardio", the exercises include anything that gets your heart going. When you get your heart rate up that is the optimal time to burn calories. A good goal is to get a half hour of aerobic exercise three or four times per week.

A lean cut of meat helps to lose weight. Consider using chutney or salsa as healthier substitutes for sauces, such as barbeque or steak. This can make even dry, tasteless meat seem juicy and flavorful. There are many different kinds of chutney out there, so choose a few that you enjoy.

Food cravings should not be ignored. Everyone loves potato chips and ice cream cones. When you have cravings for these foods, they will be even stronger when trying to lose weight. Try not to give in, but do not ignore your cravings either. Remember that most unhealthy snacks have a healthy alternative.

Weight loss is largely a matter of math. About 3,500 calories equal a pound of fat. To lose a pound, you need to burn 3500 calories. An easy way to approach this is in 500 calorie increments. Attempt to burn 500 more calories than you consume each day. This helps you stay on pace to lose a pound each week.

If losing weight is one of your New Year's Resolutions, you're now on your way!

by Carolina Bianca
Posted: Sep 26, 2015

http://articles.abilogic.com/108710/everything-you-need-know-begin.html

Wednesday Video - Become Fighting Fit

To celebrate the Season Six premiere of "The Walking Dead" here is a great fat blasting video that shows how to become fit and lean enough to combat the looming zombie apocalypse!

If fear of the zombie apocalypse keeps you up at night, it is time to train. And train hard. We created a workout that will teach you the skills you need to outrun, evade, and, if necessary, battle the walking dead. Press play and get ready to work on your speed, agility, and strength. Train as if your life depends upon it — now go!

Monday Muscle

Eating Before a Workout

One of the hardest things to really nail down about an exercise routine is what to eat and when to eat before a workout. You don’t want to feel sick during the workout, but you also don’t want to have no energy due to a lack of food. If you work out at three in the afternoon this is less of a problem, but for people who work out early in the morning or late at night it can be something of an issue. The harsh reality of the situation is that everybody is different, and it will take some trial and error to really nail down your eating habits, but here are a few tips to help you out.

Typically, it’s good to eat a full meal about two to three hours before you work out. If that is impossible because you work out at six in the morning and don’t want to get up at four just to eat some cereal, try to down a banana an hour beforehand, or some coffee or tea with sugar just before starting.

The trick is to understand that the food needs to be easier to digest as you get closer to the workout. Having steak and eggs twenty minutes before you go on a run is going to be hellish at best and put you off running for a while, but having a Shot Block or a smoothie won’t be as bad.

Again, really figuring out what makes you energetic and feel good during a workout will take some trial and error. Some people are able to eat burritos in the middle of a run; some people can’t even think the word “burrito” during a run. Everybody’s different. The thing to remember is that you need to tailor what you eat to when you will be working out, and eat faster digesting things closer to the workout.

The one main takeaway is not to over eat prior to exercise. If you need to invest in some basic fruit or even quick electrolyte type of products that quickly get absorbed, then that may be the way to go in the future.

Article source:Kisar Dhillon http://ezinepot.com/eating-workout/

Fat Loss Friday

5 Secrets to Healthy Snacking

Resisting your cravings for crunchy potato chips, cheese popcorns, creamy burger and mouth-watering smoothies when you’re hit with an instant snack attack is probably the hardest thing to do, especially for food enthusiasts. But what if you don’t really have to resist those appetising snacks? What if your favourite snacks were both healthy and scrumptious?

Believe it or not, healthy snacking contributes to a healthy lifestyle. Snacks rich in protein and other essential nutrients not just satisfy your carvings and taste buds but go a long way to help lose weight and lower the risk of heart disease.

We want your snack break to be absolutely guilt-free and satisfying. Hence, we share with you some secrets to healthy snacking that you can undoubtedly adopt as your habits and enjoy your treats more than ever.

Say NO to Sugary Snacks

There’s nothing better than chocolates and candies to perk yourself up in an instant. But, these short-term temptations just set your up for another snack attack. You can combat chocolate’s not-so-healthy side by picking treats like light and sweet , nutritious chocolate bites, heart healthy nut and seed bars.

Stock Up On Protein

When you feel the need for an instant energy boost that can appease your snack cravings at the same time, fuel your body with protein-rich treats. It can be anything from gluten free chocolate snacks to wholesome energy bars and bites to healthy trail mix. Opting for foods packed with nuts, seeds and dry fruits will both energise your body and soothe your hunger pangs.

Weight Control Goals

While extreme hunger increases the risk of getting into unhealthy snacking, picking healthy options to curb your hunger and cravings can bring in weight control benefits. Having something little and light every few hours helps boost your metabolism, which in turn keeps your blood sugar in check.

Restrain Your Cravings
You probably can’t easily control your cravings or hunger, but you can certainly keep snacking from taking its toll on your health and well-being by picking all natural, health-friendly options. With that said, treating yourself to small, frequent snacks including low snack dairy foods, fruits and vegetables and nuts can prevent you from overeating at your next big meal and jeopardising your well-being.

Stay Hydrated

Yes, keep your body hydrated whenever snacking but not actually with coffee or soft drinks. Include fresh fruit juices, refreshing drinks and shakes and lots of water in your snack breaks to keep yourself energised through the day.




Source: http://www.sooperarticles.com/food-drinks-articles/5-secrets-healthy-snacking-1445013.html

Wednesday Video - How to lose ugly thigh fat fast

You’ve found the perfect swimsuit and short flirty dress for the next beach trip, but they don’t seem to look right on you, no thanks to the thigh fat you’ve been wanting to lose. You’re not alone. 

For most women, it seems that the smallest snack, or even the sight of food, makes their thighs swell. Worry not; you can do a variety of things to slim down your thighs and stop worrying about fat and cellulite again. 

Here’s how to lose ugly thigh fat fast:

Monday Muscle - Five tips that help you find time for exercise

Only about 30 percent of adult Americans report that they have regular physical activity during their leisure time; and about 40 percent of Americans say that they dont have leisure-time at all, to do the physical activities.

All in common agree on the fact that regular exercises help the person in terms of health and long life. But, most of the people do not focus on exercise. The most common reason people give for this is that they, do not have the time.

Lack of awareness also puts regular exercise at a lower priority. This article may help you change your priorities and find time for exercise.

Tips to find time for exercise
1. Wake up early

If you wake up early, you will be adding more time to your day. This provides you the opportunity to find time to do exercise. It's not really hard to wake up a little early that you are used to. It is little bit hard until you get habituated. Afterwards once you feel the difference and the gain you will have more of a reason to continue waking early and doing exercise. There are many benefits in waking up early and doing exercise - you will feel more energetic and fresh for sure.

2. Limit your time spent on TV & Online
Track the time you spend on TV, online & mobile games for a few days. Then you will come to know how much time you are spending on those things.

Then, try to limit the time you are spending on TV & online, for example: if you are spending 3 hours, reduce by 1 hour and assign that to exercise. You don't really need to sacrifice your joy anyway.

3. Cut down low priority things from daily routine and allot that time for exercise
For most people who cannot find time, it is not really about time, it's about the priority they are giving to exercise. If you feel that exercise is more important and shouldn't be avoided, then you can adjust the time for it. Make the list of things you do daily. Divide the items into following 2 categories:

Important things that are highly essential to you (Job, Family)

Enjoyment/Less Important Activities (Movies, Parties)

Try to include exercise in the list of important things. Then, you will automatically find time for exercise.

4. Stay motivated by the benefits
Motivation is the best way to find time to do something. You might know that exercise has many benefits. Always keep in mind that the exercise will protect you from many health issues, keeps your body in shape and boost your brain power. Once you start doing exercise regularly, you will get motivated by the changes in the body. All you have to do is, go to gym regularly and maintain the motivation and fitness cycle.

5. Socialize at the Gym

This is one of the best passive motivation to find time for exercise. We don't need any motivation to spend time with friends. Find some friends at gym. As you do workouts with friends, you can enjoy the workouts without feeling it as hard. This also motivates you to go to gym regularly, to meet friends.

Hope the above tips will help you manage time to do exercise. If you still do not get motivation to find time to exercise, read the following quote by Edward Stanley, a British statesman - Those who think they have no time for bodily exercise will sooner or later have to find time for illness. Take this quote and paste it somewhere in your room, for sometimes fear motivates better than anything else.

http://www.articlesnatch.com/blog/Five-Tips-That-Help-You-Find-Time-For-Exercise/6600859