Interval Training for Fat Loss Not Aerobic Training

Announcing interval training for fat loss

 Forget long steady state aerobic training if you want to lose fat.
Why?

1. Its boring! Who really wants to spend half an hour or more running, cycling, rowing, etc .

 2. Your body will adapt to it! As you get fitter, it becomes harder to burn the same amount of calories as when you started exercising because your body adapts and becomes more efficient. So what do you do to burn the same amount of calories as you used to? Well if you continue with aerobic training the answer is either go for longer or do the same time quicker neither of which are particularly enjoyable.

 3. The fat burning zone or heart rate training doesn't work. Yes, you burn a higher percentage of fat at a sub-maximal intensity but the overall calories burnt are less than a higher intensity workout. (See the post below for more on Fat burning zone and heart rate training for fat).

 4. Sprinters have less fat than marathon runner.

 5. Yes, you burn calories whilst doing aerobic training however it may be detrimental to your muscle growth. As I've said many times before, the more toned you are the more calories you burn whilst sitting at home. Aerobic training is largely catabolic (breaking down), which can consequently reduce the development of muscle growth. Less muscle = lower calorie expenditure = lower fat loss.

  The answer? interval training

  Interval training is not aerobic exercise! Before I tell you what interval training is let me tell you what aerobic training is. Aerobic training (with oxygen) is exercise at a low or moderate intensity that can be maintained for a relatively large amount of time as long as oxygen is available for the muscles.

 Ok, so now let me tell you about interval training. This form of training is known as anaerobic training (little or no oxygen available). The key benefits of this training method are that it not only burns calories whilst you are doing it, it also burns more calories when you have finished as it revs up your metabolism for up to several hours afterwards, therefore helping you burn more calories through the day.

 So what exactly do I do when interval training?

 First off, choose an activity, running, rowing, etc . However , I recommend you do not do the same exercise every time. Remember your body will adapt! Try changing the machine or the activity every 2 sessions to avoid this.

 Once you have warmed up (5 mins) increase the intensity for 1 minute. This should be full out effort or as close to as possible (not recommended for those with heart problems). Think of a scale between 1-10, 10 being the most difficult, 9-10 is where you should be at this point. Once you have completed that slow down to a comfortable (5-6 out of 10) that you can maintain for 2 minutes. This is one bout, you should repeat this between 3-6 times depending on your level of fitness followed by 3 minute cool down. The total work out should be between 17-26 mins depending on how many bouts you do carry out.

 Remember, always check with your doctor before starting any exercise program. Now, go ahead, give it a go. You'll be pleasantly surprised by the results. Give me some feedback either way, thanks.

Starting A Fat Loss Diet? Check Out These 7 Tips First

Do you want to lose fat? Have you tried different diets and
failed consistently? If you answered yes to these
questions, you are in good company. There are a lot of
people who have been trying fat loss diets over the years
and have failed. The reason they have not succeeded is that
they used gimmicks and lose-weight-fast diets that do more
damage than good. Here are some sensible things to keep in
mind when you try to lose weight.

1. Why are you overweight? Do you have a problem with
emotional eating? If that's the case you need to teach
yourself to turn to solutions other than food when you have
an emotional difficulty. If you are just not eating right,
learn how to eat well and nutritiously. Check with your
doctor if you suspect a hormonal imbalance. When you find
out what is causing you to gain weight, you can go ahead and
find a solution that will encourage fat loss.

2. Decide that from now on you control your food intake.
Look for a long term healthy diet that will allow you to
live a healthy life. Do not let friends and family pressure
you into eating something you shouldn't eat. Do not let
restaurant menus or food in your fridge influence what you
will be eating. Eat only what you decide you will be eating
in order to attain a healthy lifestyle.

3. Eat every 2-3 hours. The recommendation used to be to
eat 3 big meals. However, today we know that eating
frequently is better for your metabolism. Beware of snack
foods that are high in fat and calories. Instead, choose to
eat healthy snacks and stay away for high-fat processed
treats or sugary sweets.

4. Chew your food well. If you eat slowly and enjoy the
taste of your food, you will get more pleasure out of
eating. You will also end up eating less because it takes
your body some to to register that it is full. If you eat
too fast - you will end up eating more before you realize
that you are full.

5. Don't make major changes in your lifestyle. It is much
easier to follow a fat loss diet when you don't need to make
huge changes in your eating habits. Choose a plan that will
allow you to make small changes, allowing time for yourself
to get used to each change. You should not feel that you
need to starve or eat food that you are not familiar with.

6. Stay away from processed food and eat a balanced diet
instead. Processed foods are high in sugar and fat, and
eating it will make it harder for you to lose weight.
Processed food is also unhealthy and can cause heart disease
and other health problems. Instead, eat a lot of fruit,
vegetables, whole grains and lean proteins.

7. Remember to hydrate. Water, unsweetened teas, and other
relatively calorie free beverages that provide good
hydration (diet beverages often have caffeine, which can
reduce their hydrating ability) are a must. You'll feel
fuller, your body will be able to keep itself cleansed, and
the flavor of teas and similar drinks keeps you from having
cravings.

Circuit Training - What Is It?

By Richard Black

So you have decided that it is time to start going to the
gym regularly. You are ready to start working out, but where
do you begin?

Perhaps you want to try bicep curls first because you are
curious about how strong your biceps are. Or maybe you want
to do a leg press because your arms are tired from working
all day and you want to give them a rest before you start
those exercises. Maybe, rather than all of those, you want
to try a treadmill for a half hour first to burn away some
of the calories that you gained from that cheeseburger you
ate on the way over.

When you start working out, these questions may go through
your mind every time you open the gym doors. But this
uncertainty can lead to inefficient workouts, skipping
exercises, and failing to achieve the results you want
because you went in a poor order on one particular day.

To solve this, many trainers teach what is known as "circuit
training." Circuit training is a pre-specified exercise
routine that involves moving from exercise to exercise in a
specific order over a specific amount of time (as as though
you are moving through a circuit).

Circuit Training Techniques

Circuit training gives you significantly less time to rest,
and often involves working out at such an extreme pace that
many people receive an aerobic exercise even though they are
not technically doing any aerobic training methods. However,
just because they give you less time to rest does not mean
that circuit training is only for in shape, experienced
bodybuilders.

On the contrary, circuit training requires significantly
less repetitions (which are generally required with
standardized weight lifting), where you are trading excess
work (lifting with repetitions) for faster work (no
repetitions, faster moving through the workout). Because
there is less resting, many people experience some
impressive results as though they had rested and completed a
repetition.

Benefits of Circuit Training

There are two well known benefits for circuit training:

1) Time

Because you are quickly moving through every workout, you
save a great deal of time overall. If you are often on a
particularly busy schedule, this time saved can be
substantial, and you can cut your time at the gym down
significantly.

2) Efficiency - By rushing from exercise to
exercise in a specific order, you are not wasting any time
allowing your muscles to relax or harden up. Instead, you
are making sure that they are constantly being worked out as
you move from machine to machine, tiring them more and more
in the process.

Circuit training does require a less crowded gym (so that
you can get each machine when you need it), a lot of
planning, and a commitment to moving to the next workout
right away no matter how exhausted you are. But for those
that are on a busy schedule or want to see more results in
shorter time, circuit training is one of the best workout
courses you can put yourself through.

Best Workout To Burn Belly Fast

How would you like to get fit very quickly, look great, and
burn belly fast? How about getting this done without
needing to visit a gym. If this makes sense to you, try
this 10 minute workout. You will gain energy and burn belly
fast.

Try this workout to burn off an extra 200 calories a day.
You will be exercising your abdominal muscles, plus your
arms and legs. The best thing is, you will be reprogramming
your thinking so you can burn belly fast. This will make
weight loss very simple.

So to start, jump rope for one minute, doing two jumps with
each turn of the rope. Just remember to use a rope of the
correct length, and to land on the balls of your feet. As
you do your jumps, see yourself in your mind looking and
feeling great

Now for minutes 2-3. Do a squat into a push-up. The
technique to burn belly fast, is to stand with your feet
about shoulder width apart. Squat down slowly, and place
the palms of your hands on the floor just outside your feet.


Now put yourself in push-up position by thrusting your legs
out behind you. Do one push-up. Then retract your legs and
return to a standing position. Feel your own strength and power
as you burn belly fast. See yourself looking and feeling better
than you ever have.

Next, return to rope jumping for minutes 4-5. Only a single
jump per rope turn will be fine for this portion of your
workout. Focus your thinking on how great you look, and how
much more energy you have.

For minutes 6-7, return to squats to push-ups. But this
time, after completing the push-up, raise your left arm over
your head and hold it for 5 seconds. Then pull in your legs
and return to a standing position. Do the same for the next
repetition, using your right arm. Repeat the process
raising your legs for 5 seconds each.

For those wishing for even more intensity, raise an arm
and a leg at the same time. Remember to focus your thinking
on your flat stomach, your powerful body, and how good you
look in the mirror.

Minute 8, return to jumping rope, 2 jumps per turn. Try to
pick up the pace for this minute. You WILL feel tired, but
its only a minute and you are almost finished. Say to
yourself, I burn belly fast, and feel it. You are strong.
You look great.

Minutes 9-10, return to squats to push-ups, raising 1 or two
limbs like last time. But this time, after you return to a
standing position, jog in place for 10 paces, raising your
knees to chest level (or as high as you can). Repeat the
process for the two minutes while visualizing your stunning
self.

Alright, that is it for the day. Cool down for 5-15
minutes. A short walk is a good idea, followed by some
stretching. Drink a lot of water all day long too.

This is a simple way to burn belly fast. Its intense but it works.
If you would like to trim down even quicker, you might want to add
a unique eating program (no, not a diet) that will let you burn
your fat away as quick as lightning.

Milk - Good Or Bad For Your Health?

So you think that milk is good for your body? If yes then
you really need to read this article in its entirety. Far
too many people believe this, and I cannot blame anybody
for this because the dairy industry is responsible for spreading
this falsehood. They claim that milk will help strengthen
your bones because of the presence of calcium in it.
They also claim that milk will give you such an energy boost
that you will feel like a superman. Obviously, they want you
to believe this way so that they can cash in on your gullibility.
However, just as some other myths are doing the rounds of the weight
loss industry, this is also a myth.

Surprisingly, the milk you purchase from your local store
is not pure milk: it has been processed with the help of
pasteurization, meaning that it has been boiled at a
temperature of 160 centigrade and then cooled down. Milk is
pasteurized in order to kill any and all the germs present
in the raw milk. On the flip side, pasteurization not only
kills the germs, but also the beneficial nutrients present
in it. Enzymes such as lipase and phosphates can be very
beneficial to your body, but you won't enjoy its benefit in
the pasteurized milk that you purchase from your local shop.

That is not however the end of the story. Pasteurization
also kills antibodies such as immunoglobulin that is present
in raw milk. Immunoglobulin protects your body against
various diseases. In my opinion, milk does not benefit you,
at least not the one that comes in sealed packets.

After pasteurization is completed, the milk is homogenized
to maintain the cream at the bottom. Once this process is
done, several synthetic vitamins are added to it in order to
make it 'nutritious'. However, remember that synthetic
vitamins are not and can never be substitutes for natural
vitamins. They are man-made chemicals and will do more
harm than good.

Milk causes weight gain: Contrary to what you have been
told, milk will actually make you fatter instead of
losing weight. If you are in the habit of drinking milk
frequently, it is not shocking that you have become
overweight. As you drink more and more milk, you will gain
more and more weight.

Milk causes a host of other diseases: Besides weight
gain, there are a lot of harmful side effects of drinking
milk, such as arthritis, constipation, skin allergies,
cancer, acne, etc.

Do you still want to drink milk? I hope not.

Turbulence Training - Scam Or The Real Deal

I assume that you are reading this article because you have
read about the Turbulence Training program but there's some
skepticism over its effectiveness. For this purpose, I would
not waste space by going into details about the program. The
thing I am going to discuss in this article is whether the
Turbulence Training program is for real or a scam.

Here are some of the key points I found out about the Turbulence
Training program:

1. You will lose fat and gain muscle: The ultimate focus of
any individual should be not just to lose fat, but also gain
muscle. This is because muscles are the only things that
can make your body stronger. Muscles also keep fat away;
since muscles demand a lot of energy to maintain them, your
body uses its surplus energy on these muscles instead of
storing it as fat!

With the TT program, you can not only lose weight, but also
gain valuable lean muscle and become healthy and strong.

2. You will need to work on the system at least 3 times per
week: If you expect to see any immediate results from the
Turbulence Training program then this is not for you as
results may take time. Like most other legitimate weight loss
programs, you won't see any results until after a couple of
weeks have passed!

Also like any other weight loss program you need to be
committed to TT. You need to work on the system for at least
three times per week in order to see any tangible results.
If you are not someone who can remain committed to a fitness
program for a considerable time period, then I'm afraid that
TT is not for you.

3. It consists of an intense training and workout program:
Exercises are the focal point of the TT program - intense
exercises at that. However not all body types are suitable
for intense exercises. In order to make sure that you are
fit for the Turbulence Training program, you should consult
with your doctor before starting the program.

4. Made for busy people: If you think it is difficult to
find time for exercises, then the Turbulence Training
program is for you. Since TT uses intense workouts to help
people lose weight, you won't have to spend three or four
hours at a gym. In fact, TT is suited for busy people. With
the TT program the excuse of 'I am to busy' has no substance
because you do not even need a gym.

Based on the above evaluation, and also the fact that it can
help one lose weight successfully, I can safely conclude
that the Turbulence Training program is a completely
legitimate weight loss program that really produces results!

If you want to learn more on how to blowtorch body fat and
build muscle and claim a free workout or meal plan visit
the Turbulence Training site available at =>
http://www.theturbulencetrainingsite.com

Two Essential Food Repairs for Fast Weight Loss

You may be wondering: "what are food repairs for?" Well, as
a matter of fact, most of the diet plans out there have
certain common loopholes, and these food repairs are
processes to correct those loopholes. These loopholes, if
not corrected, would prevent you from losing weight and
might actually increase your body weight instead!

Many of the fad diet plans out there are either defective or
incomplete. If we follow these diets just as it is, then we
are certain to go in the wrong direction. For example, most
diets would advice you to reduce massively on your food
intake. When you do that, you will end up gaining weight
instead of losing it! On top of that, you will suffer from
malnutrition and lack of energy! Studies have pointed out
that women who eat 400 calories less than their specified
calorie requirements are likely to suffer from abdominal
obesity. As a result, they gain belly fat!

These food repairs will help you achieve your weight loss
goals quicker:

1. Focus on protein rather than carbs: While carbs are
an important ingredient of any healthy meal plan, what you
should focus on is protein, especially when you are trying
to lose weight. Unlike carbs which give you short, sudden
bursts of energy that last only for a short while, protein
will keep you energetic for a longer time. With carbs, your
body will receive more fat than energy; with protein, it is
just the opposite.

Protein also helps you build strong lean muscle mass. Since
lean muscles need a lot of energy to be maintained, your
body has to burn your existing fat deposits in order to
produce the extra energy. So that is another way protein can
help you with weight loss!

2. Skipping breakfast should be avoided: Skipping breakfast
is something most of the very overweight people do; they
have a tendency to think that they will lose weight if they
don't eat breakfast. This is the usual misconception.
Actually, the opposite happens. When you don't eat
breakfast, you are sending a signal to your body that there
is a famine out there, and that to combat it, your body
needs to store energy in the form of fat deposits.

When you starve, your body slows down your metabolism and
stores fat instead of burning it! As you can see, skipping
breakfast will have a negative effect on your body.

Breakfast is ideally there for one reason: to "break the
fast"; that is, to offer your body with the first surge of
energy of the day. When your body gets enough food, it
produces lots of energy and your metabolic rate is
automatically increased. When that happens, you start
losing weight!