The Top 5 Fat-Blasting Exercises

The problem with this plan (or lack thereof) is that you are wasting huge amounts of your precious time and energy on activities that aren't giving you the best results, or in a lot of cases, any results. Exercise is a science and there are certain basic guidelines that need to be followed in order to get the most out of it. A couple of things to remember: not all exercises are created equal, and long, steady-state cardio (i.e. you walking or jogging on the treadmill for an hour) is not the most effective calorie burning activity.

Let's look at the first point: not all exercises are created equal. Question for ya.

Which exercise is best? Uhmm

Which exercise should you spend more time focusing on: squats or crunches? Some might say, 'Well, it depends on your fitness goal'. And, yes, that is somewhat true. But for the average exerciser whose goal is to tone up, lose fat, and stay fit, the correct answer is squats. Surprised? A lot of women are shocked by that answer. The reason is that there is no such thing as true spot reduction. So doing 1000 crunches does not make you lose significant amounts of fat in your stomach area. Doing crunches will strengthen your abs, but that isn't the same as burning fat. If you want to melt away the fat, you need to burn lots of calories. And doing squats will burn a heck of a lot more calories than doing crunches. The reason being that you use a lot of large muscles (quads, hamstrings, glutes, back) when you perform a squat. Working all those large muscles burns calories. (I'm oversimplifying the process to save time here, but the bottom line is the same.)

Now for the second point, steady-state cardio is not the most effective activity for burning calories. Steady-state cardio is any cardio activity (jogging, elliptical, treadmill, bike, etc) that is performed with the same intensity for long periods of time. So what is more effective at burning calories than going for a morning jog? Going for a morning sprint with walking breaks. Instead of jogging for 45 minutes. Sprint for 30 seconds, then walk for 45 seconds. Repeat for about 20 minutes. This style of cardio will burn 10 times the amount of calories in half the time as steady-state cardio.

Now that you know the above two facts, we will get to my list of the top 5 fat-burning exercises, and it will make sense as to why these are my top 5...they are either large-muscle exercises that burn a lot of calories, or they are interval cardio activities that burn a lot of calories, or both. (editor's note - before doing any exercise it is best to seek the advise of a professional and learn to do them correctly)

Here's the list of the Top 5 Fat-Blasting Exercises... (not in any particular order)

Clean and press - a lot of bang for your buck

1. Clean & Press. The clean & press works the legs, back, shoulders, and core. You can use heavy weights with this power exercise which really ramps up the intensity and gives you a lot of bang for a short amount of time invested.

2. Deadlifts. Like the clean & press, you work a bunch of muscles when you deadlift, including your legs, back, traps, and glutes. Again, you can use pretty heavy weights for this exercise as long as you keep your form strict.

3. Hill Sprints. A lot of people swear by the effectiveness of hill sprints and that includes me. I always do these when I want to lean down a little more. Find a good sized, fairly steep hill and sprint up it as fast as you can. Then walk down and repeat.

Hills don't need to be steep or long to be effective

4. Squats. Squats are probably the king of all weight exercises. There are 100 different variations so you won't get bored. Try them all. Include at least 1 squat version in every full-body or leg workout.

5. Lunges. These are basically 1-leg squats. You have to do with one leg what you do with both legs in a squat. Therefore, you can't use as much weight, but you still work a lot of muscles doing this exercise. There is also more balance and agility involved. Like squats, there is almost an unlimited number of variations of lunges.

If you do a full-body workout 3 times per week, integrate 1-2 of these exercises in each workout. You will quickly find yourself getting stronger, leaner, and more toned than ever!

Article Source: https://EzineArticles.com/expert/Bobbi_Johnson/288619

Fat Loss Friday - The Many Benefits of Whey Protein Powder

Many people who are looking to get fitter and healthier these days are turning to protein powder to help them achieve their goals. Protein powder, consumed in shakes or bars, can help speed up recovery from exercising, build muscle, and help people lose weight, so there are indeed many attractive benefits to consuming this type of product.

With that said, arguably the most popular type of protein powder on the

Stock up on Whey protein

market today is whey protein, which is often said to be most effective in whey isolate form rather than concentrate. Here are some of the main benefits of whey protein powder for both women and men who are looking to reach their fitness and body goals.

One of the most attractive things about whey protein powder for women and men is that this is often the most affordable type of protein powder on the market today. This means that you can stock up on all the products that you like and need for your workouts for a fraction of the price of other protein powders out there.

The reason behind the popularity of this kind of powder lies simply in the fact that there are also many other benefits to using this particular type of protein, which will be explored later. Due to the popularity of this product, not only is it extremely affordable, but there is also a whole lot of choice on the market in terms of flavours and additional ingredients to choose from.

For those looking for the best whey protein powder for women, this can mean choosing from a vast selection of great products that are especially designed for the female body. This means that they are more adapted to the needs of women, have flavours geared towards women and also have additional ingredients that support women's health.

Another major benefit of whey protein in general is that it is a high quality protein which is very easily absorbed. It contains all of the essential amino acids and is easily digested, meaning that it is a reliable and effective protein source for all kinds of people.

The fact that whey protein powder is such a high quality protein

Whey protein helps the body stay in shape

and is easily absorbed means that the body can put it easily to good use. It is excellent for those who want to build up strength and muscle, and keep their body in tip top shape even though they might be growing older. Those who want to improve their results from strength training will also find whey protein very valuable.

There are also several reputed health benefits of consuming whey protein on a regular basis. These can include lowering blood pressure and treating type 2 diabetes, and several studies have actually given evidence supporting these statements. There are also several other health benefits of this product that have been reported on which provide interesting food for thought.

Lastly, consuming whey protein is an excellent way to reduce hunger and decrease appetite for unhealthy foods, which is a key part of maintaining a great weight loss schedule for those people who are looking to shed a few pounds. Eating enough healthy foods when losing weight is hard, especially with the increased appetite that exercise can cause.

With this said, choosing whey protein powder for women can be great for those whose main aim is to lose weight rather than gain muscle. Those looking to bulk up and improve their strength will also benefit from this particular product however, due to its excellent capacity for helping build muscle.

These are just a few of the major benefits of choosing whey protein as a supplement when integrating a new exercise and fitness schedule into your life. From better health to better results, there are several great arguments why you should give whey a try to see if it makes a difference for you too.



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Wednesday Video - Top 10 Unhealthy Health Foods

Do you scan the list of ingredients when out food shopping? Do you automatically go for the healthy options? After all if it's "healthy" it has to be good for you, right? 

Well, that may not always be the case. Here are a few food options you might want to avoid when you’re trying to lose a few pounds

Fat Loss Friday - Best forms of cardio that are not running

Running is arguably the simplest form of cardio, but sometimes it’s impossible to do. You’re knees hurt, it’s snowing or raining, you don’t have the time, running sucks. Whatever. Fortunately, there are plenty of ways to get in a good cardio workout without pounding the city streets. Here are some alternatives.

· HIIT – High intensity interval training is a fantastic way to get in a good cardio session, burn a ton of calories, and do so in a short amount of time. This is also a good way to get in some resistance training, as HIIT often includes bodyweight exercises like pushups and squats.

· Kettlebells – Unsurprisingly to anybody who has used them, kettlebells are fantastic for getting your heart rate up and keeping it up. Use a light bell and do a lot of reps, and pretty quickly you’ll be sweating like you’ve run a 10k. Grab a heavier one and you’ll get in a good strength/power workout.

· Swimming – Swimming is fantastic way to get in some low-impact cardio. Because there is no resistance against your joints, this is a particularly good option for people who are injured. It also works your arms and back more than your legs, which is good for those that want to tone up but don’t like to lift.

· Cycling – cycling has the benefit of being easy to do indoors.

Hop on a stationary cycle and go to town, but make sure to increase the resistance of the machine. Otherwise you will just be spinning your wheels (literally) and it won’t be much of a workout. It’s also a good way to get outside and see the sights, especially in a bicycle-friendly city like Portland.

· Elliptical – this is another machine that is popular with people who have injuries. It is low impact and a great way to get your heart rate through the roof, but, as with indoor cycling, be sure to select a pre-programmed workout or up the resistance of the machine. Doing an elliptical with no resistance won’t give you much benefit.

· Row – lots of gyms have rowing machines, which is fantastic, because it’s a solid way to increase heart rate using a full-body motion. Incidentally, it is also a good way to warm up before doing a weightlifting session, as it hits legs, arms and back while getting your heart rate up.

· Walk – walking is actually a great way to increase heart rate and burn some calories.

While it isn’t as strenuous as running is, it is easier on the joints and can provide some of the same benefits as running. Half an hour of moderate intensity walking is usually a decent alternative to other cardiovascular exercises.

Cardio is an important aspect of fitness, but sometimes can be difficult to do. Running is challenging, occasionally inconvenient, and can be hard on your body, but you can still get in a great cardio session without setting foot on a treadmill.

http://ezinepot.com/best-forms-cardio-not-running/

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!

9 Secrets From The World's Healthiest Countries

Many of us think of health as something that’s controlled individually from person to person. And while this is certainly true to some extent, the places we live in have more of an influence on us than we may realise. 

Health is just as much a community concern as a personal one, and this is reflected nowhere better than on the national level. Some countries are healthier than others, with lower rates of disease, longer average lifespans, and better qualities of life. In his book “The Blue Zones: Nine Lessons for Living Longer,” Dan Buettner reveals some powerful health habits that these countries have in common.

1. Exercise regularly

People in Blue Zones tend to incorporate physical activity into their daily lives, but rather than setting aside an hour for running on the treadmill, they simply make better choices, like swapping their car commute for a bicycle ride. They also enjoy hobbies that keep them moving, like hiking, gardening and kayaking. It doesn’t have to be strenuous, as long as it’s regular.

2. Find ways to relieve stress

Everyone copes with stress differently, so be intentional about finding the things that work for you. Maybe it’s a yoga class, reading a book, or getting coffee with a friend. Whatever it is, set time aside for it throughout your week.

3. Eat healthy, plant-based diets

Most people in Blue Zones don’t skimp on servings of vegetables. Most of their diets revolve around veggies, whole grains, and beans, rather than animal products.

4. Live with purpose

Few things are better for your mental health than waking up each day feeling like it’s good to be alive. Set goals for yourself, even if they’re small goals, and make a decision to stay positive even in the face of negativity.

5. Practice moderation

Try to value the quality of something over the quantity. A delicious meal shouldn’t have to leave you stuffed, and you don’t need dessert every day. You’ll be healthier and happier if you can learn to be content with less.

6. Stay busy

Boredom can lead to a whole host of negative behaviours, whether it’s wasting an afternoon in front of the TV, turning to comfort food, or feeling depressed. Invest your time into jobs, hobbies, and relationships that leave you feeling fulfilled.

7. Get sufficient vitamin D

This certainly doesn’t mean spending hours baking in the sun, since that comes with health problems of its own, but vitamin D is necessary for boosting immunity and preventing disease. Eat foods that contain it, take supplements, or go in the sun for short periods of time.

8. Kick bad habits

Vices like smoking, excessive drinking, and staying up too late can all age you prematurely. The sooner you ditch them, the better off you’ll be.

9. Nap

A 30 minute nap a few times a week can relieve stress and reduce the risk of heart disease, so don’t feel guilty about lying down to rest your eyes now and then. Of course, this shouldn’t be treated as a substitute for adequate nightly sleep (aim for at least 7 hours).

Just remember, physical health goes hand in hand with mental health, so don’t neglect either one. Fill your life with good habits and positivity and you’ll be able to create your own mini Blue Zone, no matter where you live.

Are you already practicing these rituals? What else can you incorporate to live a healthier life?

Article source: Thomas Cho, Amazines.com, 08/19/2015

Putting The Healthy Routine In Cruise Control

When one of your main concerns is improving your health, the toughest hurdles to get over will likely be changing the amounts of food you eat and getting a consistent form of exercise.

Even though these aspects of the weight loss process may not seem terribly difficult, understand that the number one reason why people fail in achieving their health and fitness goal is that they're not willing to stick with a daily calorie amount that is appropriate for their body and workout regularly.

This is why in order to get your healthy routine to a point where it's basically worry-free and in cruise control, you have to get your entire day running smoothly from morning to night.

Unfortunately one of the easiest things to do is to overeat. It's so simple especially when we're faced with numerous eating moments each and every day, meaning there are many opportunities to take in too many calories. This is especially true if you've become accustomed to eating a certain amount of food at meals.

Think about your current eating trends and what you regularly eat. How often do you go out and eat at restaurants or fast food spots? Do you drink a lot of sugary beverages such as soda, juice, or energy drinks? Do you usually snack while watching television, reading a book, or other leisure type activity? Do you find yourself often feeling stuffed after a meal and a lethargic feeling causes you to want to take a nap?

Your answers to these questions should give you an idea of what may need to be altered if you want to have success losing weight in a natural, healthy manner. If you are determined to succeed with this endeavor and are willing to make some actual changes, you will achieve your goal through your consistent effort.

Therefore in order to get your healthy routine into cruise control, you need to get your entire day up to speed. What does that actually entail?

It means the decisions you make during the day from the moment you wake up until you go to sleep should have your health as the top priority. In order to get into cruise control, not only do your three main meals of the day need to be monitored for their content and size, but also those sneaky snacks that pop up a few times every day.

As surprising as it sounds, snacks can sometimes end up totaling two or even three times the amount of calories of a regular meal if self-control is not maintained. This is something you definitely do not want to happen for it will limit your weight loss progress.

Ideally, you want each eating moment to be nutritious and appropriately portioned so that by the end of the day you will have a calorie total that is healthy for you. Try to create a daily habit, a routine that will guide you from one eating moment to the next.

Don't get fancy with breakfast, just keep it simple with a whole grain cereal with fat-free milk, a half of whole wheat bagel with peanut butter and honey, or an egg white omelette with mushrooms, spinach, olives, and a pinch of mozzarella cheese. Also be sure not to ruin that breakfast with drinks like orange juice or cranberry juice. You just don't need that glass of 250+ calories and sugar. Stick with water, black coffee, or other 0 calorie tea/beverage.

Next, get in the habit of packing nutritious snacks for work so you don't have to rely on vending machine Snicker bars and sodas. Simple snacks in Ziploc bags are easily tossed in along with your lunch so you can eat nutritious the entire time you're away from home. Try almonds with raisins, yogurt with granola, all fruits, rice cakes, granola bars, or carrots and celery sticks.

Be sure not to forget a travel lunch too in your weekly healthy routine! Leftovers make wonderful simple meals to go that literally take no additional effort to prepare. Not only will you save a ton of money over the year by not needing to buy lunch but you will have much better control over the portion size of the meal.

If there are no leftovers to take to work, try to keep food on hand that's easy to put together to make simple meals to go. Stock whole wheat bread and wraps at home so you can toss in tuna, or lunch meat, with lettuce, tomato, and mustard on the days when there are no leftovers. Frozen Lean Cuisines and Weight Watchers meals at $2 dollars each are another option if you have access to a microwave while away at work.

Dinner will likely be the last hurdle you'll need to overcome so that your day ends as a healthy, nutritious one. Be open to try new things in the kitchen. You'll literally find thousands of healthy dinner recipes in minutes if you put the Internet to work for you.

Look for simple yet appealing meals to try at home. Don't forget to cook a little bit extra so you have lunch leftovers or enough to make a different meal the following day. Plastic travel containers are a healthy individuals best friend so make sure you have a good stock in various sizes.

Once you've finished your last meal of the day try not to eat anymore and dump extra calories into your system before bedtime. If you absolutely cannot deal with hunger cravings that may arise towards the end of the day, try a large glass of water and a carrot stick. You may be really surprised at how filling that simple 50 calorie snack can quench a hunger craving while at the same time not ruin an entire day of healthy nutrition which a giant ice cream sundae would do at this moment.

Always keep in mind the importance of your healthy routine and hopefully you will make the right decisions with the choices you're faced with everyday.

Article Source: http://EzineArticles.com/?expert=Gregory_L_Gomez