• Mini Workouts 30.11.2010 Comments Off on Maximize Your Workout Routine – Top 5 Methods

    The following techniques can have a dramatic effect of your workout routine. Let’s get started.

    Method #1

    Use compound, multi joint movements

    When you work out, use what I call big moves. I am talking about compound moves. Things like squats, deadlifts, military presses, bench presses and barbell rows.

    These moves all require large amounts of muscle to move the weights. The more muscle you use while you are lifting, the more calories you burn during the workout and the more muscle stimulation you receive. Even if you are trying to lose fat, it is best to use large multi joint moves in your workout routine. These types of moves are very costly to the body on a metabolic level.

    Using big moves requires more muscles to work. The more muscles that are worked during the workout, the more muscular damage is done requiring your body to work harder to repair the muscles. While your body is repairing itself, by growing stronger and/or larger muscles, it is spending or burning calories to fuel this growth. More calories burned = more fat burned= less fat on you!

    Center your routine around the compound moves, spend less time in the gym and see better results.

    Method #2

    Use supersets or mini circuits

    Another great way to maximize your gym time is to use supersets or mini circuits in your routine. This will let you do a large amount of work in a short time. Busy guys need time efficient workouts that’s why this is such a good idea.

    Supersets are two exercises done in back to back fashion with no rest.The advantages are two fold. You minimize your rest period, getting more work done and boosting the metabolism by the cardio like effect of the workout.

    Mini circuits are similar to supersets, the difference is the number of exercises in the circuit. A superset can be thought of as a circuit of two exercises. A mini circuit would be three or more exercises done back to back with no rest until the last exercise is complete.

    Again the advantages are similar to supersets. You maximize your gym time, get a cardio like effect, burn more calories and get done quicker in the gym. Remember, you’re a busy guy and you don’t have a lot of time in the gym. You need to get in and out quick but still get a good workout. Supersets and or mini circuits will help you do that.

    Method #3

    Utilize interval cardio

    Here is another good technique that will help you maximize your gym time while you burn fat. The days of long slow boring cardio are over! Meet your newest fat fighting friend, interval cardio!

    Instead of spending an hour on the treadmill watching t.v. or reading a magazine, an interval workout will get your cardio done in under 20 minutes. How?

    Intervals are efficient because you are combining short burst of hard work, like sprinting, with longer duration rest periods. You only have to do a few intervals to gain aerobic conditioning and burn fat. Here is how.

    Regular cardio burn calories during the workout and uses a higher percentage of fat as the energy for the workout. This is proven in research and why long cardio is thought to be so great.

    Interval cardio burns as many calories typically during the workout, but uses little to no fat as energy while the workout is taking place. However, the body continues to burn calories up to a day and a half after the workout is complete! Your metabolism is revved after you do intervals and continues to burn at a higher rate than normal.

    Interval workout have you alternate 1 minute of hard effort with 2 minutes of easy effort. During the interval, increase the resistance/speed/incline to make the movement harder. A wind sprint is a good example. The interval is the sprint. You rest when you are walking and then perform another x number of intervals. Perform 3 to 6 intervals for the workout. make sure you warm up properly and cool down.

    Method #4

    Post workout nutrition.

    Having a proper post workout meal can really benefit you and your quest for a lean body. After the workout is done, you need to give your body what it needs; nutrients. It is craving protein and carbs because you just exercised intensely.

    These nutrients will be almost instantly assimilated making recovery much better and more complete. Get this critical meal in with a half hour after you workout for best results. As soon as possible is best.

    You don’t need to be fancy when it comes to this. A protein shake and a banana is a good mix of protein and carbs. Some think chocolate milk is a wonderful post work out meal, and it is cheap. Whatever you choose, just make sure you eat it as soon as possible after your workout.

    Have another meal within an hour or two after you post workout meal. This next meal should be a whole food meal if possible.

    Method # 5

    Avoid Processed Food

    In your journey to a lean body, one of the first things you should do is to avoid any processed food. Don’t eat it if it comes in a box or comes out of a bag. I am talking about chips, cookies, crackers and just about anything that is in the middle of your grocery store.

    These foods are loaded with additives, chemicals and other stuff you don’t want in your body. You need to eat food that is as natural as possible. I am not saying you have to eat organic, I am saying you need to replace processed food with more fruits and vegetables and whole grains.

    As much as possible eat food such as:

    Lean meat

    Fruits

    Vegetable

    Nuts

    Processed food is calorie dense and nutrient sparse making it easy to overeat these foods and getting little nutritional value. Natural unprocessed foods are nutrient dense and calorie sparse having the opposite effect. You can eat a lot of these foods, take in few calories and get all kinds of nutritional value.

    Conclusion

    I hope you received some value from this article on ways to boost your exercise routine. I know you have probably heard all of these ideas before. These are not new. In fact there is very little that is new in the methods used to burn fat and exercise for a lean body. It is the basics and it will always be the basics, that get the job done.

    Hard work

    Disciplined eating

    Consistent exercise

    Focused desire

    These are the things that are going to get you what you want, not some supplement or crazy crash diet or secret workout routine.

    -By: Steve Mutziger

    Steve Mutziger is the owner of Results Workouts, a Odenton Gym [http://odentonfitnesscoach.com/odenton-gym.html]. His boot camp [http://odentonfitnesscoach.com/odenton-boot-camp.html] helps women of all fitness levels lose fat and reshape their bodies in a short time.


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  • Weight Loss 30.11.2010 Comments Off on How to Get Rid of Belly Fat

    Many men and women wonder how to get rid of belly fat. Six-pack abs and flat tummies are what everyone wants, but no one seems to know how to get rid of belly fat. Many products, both in diet pill and home exercise genre, claim to know how to get rid of belly fat. But how do you get rid of belly fat in reality?

    When you want to know how to get rid of belly fat, the answer is not in doing a lot of abdominal crunches or sit-ups. The best way to get rid of belly fat is through proper diet and exercise. If you eat right to maintain a healthy weight and do the right cardiovascular exercises, you’ll know how to get rid of belly fat.

    A cardio workout interspersed with strength training is how to get rid of belly fat. Maintain a proper diet and keep up a regular schedule of cardiovascular exercises. Do regular strength training, such as muscle toning exercises, every other day or every few days. If you want to know how to get rid of belly fat, however, the answer is in doing cardio workouts. The only way to get rid of fat is to burn fat – and the answer is in cardio.

    How to get rid of belly fat? The answer is in a cardio workout and healthy regular diet. It’s okay to do some muscle toning exercises, but the bulk of your workout should be focused on cardio. When some of that unsightly fat starts to melt away, and the question of how to get rid of belly fat is no longer hanging over your head, you can add more strength training and muscle toning to your regular workout. But keep up a regular workout schedule and stick to it. This is how to get rid of belly fat – the only way to get rid of belly fat.

    When you know how to get rid of belly fat, you can work toward getting that flat stomach that you want. Don’t worry about doing crunches and sit-ups, focus on your cardio workout. Then you can stop worrying about how to get rid of belly fat.

    -By: Emma Drosy

    http://www.byebyeextrapounds.com
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  • Weight Loss 30.11.2010 Comments Off on The Truth About Belly Fat

    They say the things you know nothing about can not hurt you. I really don’t know who said that; don’t know if it’s an adage or some parable. I do know it is a dumb whatever-it-is saying or parable. The same can not be said about the dangers of belly fat, if you know nothing about it, it could be the start of some potentially life threatening ailment. The discomfort and health hazards of belly fat are not to be taken for granted. We might be ignorant of some of the facts about belly fat. So let me just point out a few of the diseases associated with belly fat:

    • Heart disease.
    • Obesity.
    • Hypertension.
    • Insulin resistance that can lead to diabetes.

    The major thing that makes belly fat dangerous is its role in the development of obesity. Belly fat makes you store fat in your liver. This can interfere with the normal function of the liver in removing insulin from your bloodstream, making your body resistant to insulin. This excess insulin sends a signal to your brain that makes you prone to overeating. This sets up a vicious cycle of eating more and gaining weight.

    People with excess belly fat (also known as central obesity) are predisposed to insulin resistance as explained earlier. Insulin resistance is a major contributor of developing of diabetes mellitus type 2 (Type 2 diabetes). Additionally, abdominal fat secrets a group of hormones called adipokines that could further reduce glucose tolerance. Major research studies have confirmed this direct relationship between central obesity and the higher risk of diabetes.

    The Waist-Hip Ratio

    There is a measurement called the waist-hip ratio (WHR), WHR is the ratio of the circumference of the waist to that of the hips. It is calculated by measuring the smaller circumference of the natural waist, usually just above the belly button, and dividing it by the hip circumference at its widest part of the buttocks or hip. The absolute waist circumference greater than 40 in (102 cm) in men and greater than 35 in (88 cm) in women) and the waist-hip ratio, more than 0.9 for men and more than 0.85 for women are used as measures of central obesity. In a study done by the National Health and Nutrition Examination Survey (NHANES III), WHR has been found to be a more efficient predictor of mortality in older people than waist circumference or body mass index (BMI). If obesity is redefined using WHR instead of BMI, the proportion of people categorized as at risk of heart attack worldwide increases threefold. They don’t call it central obesity for nothing.

    How To Get Rid Of Belly Fat

    There are a number of exercises that can reduce belly fat; the quick way to lose belly fat is probably through jogging. Central obesity is directly related to our body weight, because as our belly fat increases so does our body weight. So, an exercise that reduces belly fat needs to simultaneously lead to weight loss. Crunches and abdominal exercises are effective for those that are not overly obese. So doing the right exercise for the wrong purposes won’t produce any results, believe me, nothing can be more frustrating. Here are a few tips to help reduce belly fat:

    • Jog or walk at least 3 times a week for 30 minutes.
    • Try as much as you can to eat less, you don’t have to eat until you are full or filled up. You don’t have to skip mills, just reduce the size of each mill.
    • Stay away from drinks that have high calorie content, take water instead, but if you must, do not take too much of it.
    • Instead of taking raw sugar, use artificial sweeteners or honey.
    • Avoid fast food (junk food); always try to eat a healthy balanced diet.
    • Throw in a few crunches and abdominal workouts every now and then.

    Now that you know the risks, its time to strip belly fat off. As they say, its time to get it cracking. Put some effort into taking you life in a healthy direction.

    -By: Patrick Adipere


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  • Weight Loss 30.11.2010 Comments Off on How To Get Rid Of Belly Fat 7 Secrets To The Ab Best Workout Plan

    How to get rid of belly fat and how to keep stomach fat off are both important questions. There are several secrets to getting the best ab workout. Diets that can actually speed up stomach fat loss are available.

    4 Effective Ways On How To Get Rid Of Belly Fat

    1. Accept the fact that to achieve the perfect muscled look might take a little time. Building muscles, loosing fat, reshaping your body, and learning how you respond to diets and supplements takes time.

    2. Bodybuilding fitness and the ab best workout plan means going to the gym and to have good exercise routines. This idea really works on how to get rid of belly fat.

    3. Changing your diet in another key to get rid of stomach fat and keeping the fat off. To get the best results out of your bodybuilding fitness plan, you would have to eat three meals a day. Eat small but frequently.

    4. To ensure success in your bodybuilding fitness plan, to an ab best workout plan and to get rid of stomach fat, make a commitment to yourself and make the effort to change your habits.

    The 7 Secrets To The Best Ab Workout And Tips For Metabolism On How To Get Rid Of Belly Fat

    1. Bodybuilding with a full body workout and diets are a part of every bodybuilder’s regimen. Being a pro or an amateur doesn’t even matter as a bodybuilding diet with the ab best workout is so important to exercise and is how to get rid of love handles.

    2. The ultimate goal is to learn how to get rid of belly fat and the best ab workout is simply one way to do it. Here we show you the best way to correct the mistakes some people make and hence, maximize the potential for success in your bodybuilding diet.

    3. Every bodybuilding dieter has a flaw but the worst is definitely impatience when it comes to the ab best workout to get rid of belly fat. It takes time for a bodybuilding diet program to work and a lot of bodybuilding dieters make the mistake of jumping from one diet to another simply because they are too impatient to stay with one program for longer than a week.

    4. Not tracking your calorie-intake is a mistake when asking how toget rid of belly fat. Because a lot of bodybuilding dieters don’t keep records of what they eat, the amount of carbohydrates and proteins they take, or the overall fat and calorie intake they make, many of them don’t lose fat at the expected rate. Any miscalculation in your calorie-intake is a risk not worth taking. So keep tabs of your food consumption. This is what every bodybuilding dieter should always keep in mind to ensure success in their bodybuilding diet endeavor.

    5. Irregular eating habits is another major mistake when asking how to get rid of belly fat. Haphazard and sporadic eating is something every bodybuilding dieter should avoid. Whether you are adapting a three-meals-a-day diet plan or doing it five times a day, staying consistent is the answer to losing fat leaning up your body mass.

    6. Remember that bodybuilding and weight loss is primarily a visual sport. So even if the scale or body fat calipers don’t give you the gauge you’re expecting, your stomach fat loss and bodybuilding diet with the ab best workout plan is still probably working, especially if your photos or an unbiased observer tells you that you look leaner and fuller.

    7. Supplements work like magic. In proper bodybuilding diet, this is called wishful thinking. No supplements, no matter how good their products reviews are, can make you shed belly fats in say, a day.

    When you ask how to get rid of belly fat you should remember that supplements can only do so much. The rest is attributed to the person’s commitment to the program, getting rid of belly fat and nutritional common sense is key.

    -By: Pauline Masale

    Get Your FREE 12-part mini course, BIG FAT LIES! I?ll also give you a FREE subscription to my world-famous, no hype fat burning tips e-zine, plus a 40 page FREE report, Skyrocket Your Fat Loss Success! Just for visiting. Go now!

    How To Get Rid Of Belly Fat
    http://weight-loss.deans-knowledgebase.com


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  • Weight Loss 30.11.2010 Comments Off on Burn Belly Fat – Why Lots of Crunches Won’t Burn Belly Fat

    Trying to lose weight by doing hundreds of crunches is a common method that a lot of people use.

    This article is going to take a look at why doing lots of crunches is not the best way to get rid of inches as well as give you some killer tips to get you started on the right track.

    Why lots of crunches will not help

    Reason #1: You cannot “spot reduce” a certain area on your body.

    Unfortunately, you cannot physiologically spot tone specifically around your midsection. This is a common myth that is known as spot reduction. The myth of spot reduction generally states that you can lose fat in a specific area by working the muscle underneath it enough times. This just isn’t the case!

    An example is doing lots of crunches. The thought is that if you work the abs enough, the belly will start to shrink. You cannot shrink your waistline when trying to slim down a lot of crunches. Think about it like this. You cannot gain fat in a certain area, therefore you cannot lose fat in a certain area. When you gain fat, it goes all over your core first and then other areas follow. When you lose fat, you lose fat all over your body.

    Therefore, lots of crunches will not help to burn belly fat!

    Reason #2: Lots of crunches will not increase your metabolism.

    If you want to get fit with exercise, you need to increase your metabolism. If you do not increase your metabolism, then any fat lost will not be lost permanently. Doing lots of crunches when trying to burn belly fat will help to strengthen the core if the exercises are performed correctly, but it will not increase your metabolism enough to make a difference!

    Now, here are a few tips that DO help you burn belly fat.

    HOW TO LOSE WEIGHT WITH EXERCISE: Total body resistance training followed by interval training.

    This is a killer comb.

    Total body resistance training 2-3 times per week will help you to work a lot of muscle. The more muscle you work, the more energy your body needs, and the more belly fat you will burn.

    Here is an example of a total body workout that will help you to burn belly fat:

    1. DB chest press

    2. DB squats

    3. DB 1 arm row

    4. DB deadlift

    5. Planks

    6. Med ball squat, curl, and press

    7. Overhead DB shoulder press

    Can you see how you are working muscles all over your body with this type of workout? This is the essence of an exercise program that will help to increase your metabolism and burn belly fat.

    Interval training is a great tool to burn belly fat because it will increase your metabolism as well as burn calories. Interval training consists of using high and low intensities for set periods of time. For example, you can get on an elliptical machine and go 2 minutes slow, then increase the resistance for 1 minute and pedal very fast. Repeat this 3-6 times, and you have yourself a great cardio workout that will help you to burn belly fat!

    In conclusion, if you are going to exercise to burn belly fat then you need to not try to do it with hundreds of crunches. The real key to burn belly fat with exercise is to increase your metabolism and burn calories with total body resistance training and interval training 2-3 times per week!

    Work hard, train hard, and keep yourself safe!

    Want to Reprint this Article?

    Reprinting is welcome as long as the content, links, author bio, and resource box are all included and remain completely unchanged.

    -By: Tom Gifford

    For more information, visit http://www.TheGreatCardioMyth.com to learn about the biggest myths about nutrition, cardio, strength training, and more.


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