Cardio Exercises To Lose Weight

January 28, 2010 by  
Filed under Exercise for weight loss

Cardiovascular exercise is a great way to accelerate your weight loss, of course assuming that you are also cutting your daily intake of calories. But some exercises are better than others and the right ones for you will depend on your personal preferences and your current situation. Here are some of the best cardio exercises to lose weight.

Running

Running uses the biggest muscles in your body, those in your legs. It also easily elevates your heart rate into the cardiovascular zone. This means that you are guaranteed to burn a ton of calories if you go out for a twenty minute jog.

If you haven’t jogged for a while then take it slowly at first and build up your speed over the course of a few weeks.

If you are extremely overweight then you may want to avoid this type of exercise for now because it could put large stresses on major load bearing joints such as your knees.

Team Sports

These are a great way to exercise for many reasons.

First of all, you are usually concentrating on some important team goal so you will be distracted from the large efforts that you are putting in. Some say this is due to endorphins but in many ways the cause is irrelevant and only the outcome really matters.

Secondly, the stop and start, unpredictable nature of most team sports means that your body never gets the chance to go into “fuel economy” mode. Ideally, your body would like to preserve fat because this strategy has kept man alive for the best part of half a million years. However, keeping it guessing in this way makes it very wasteful and you will burn a lot of fat in the process!

Third, you’ll make a lot of new friends and your social life will improve further if you play team sports. This is not to be underestimated!

High Intensity Interval Training

This type of cardio requires you to run for twenty seconds and then sprint for twenty seconds. Immediately revert back to running and repeat the process. You can occasionally rest for a few seconds if you need to because this is extremely tiring work and a good time to do this is after a couple of sets. Even four sets in total with a small rest halfway through makes for a great workout, despite only taking little more than five minutes to complete.

Not only will you burn a ton of calories using this method but you will also keep your metabolism at a raised level during the day for longer than any other exercise.
HIIT works just like team sports because it keeps the body guessing and never allows it to try to preserve your fat reserves. But by alternating between sprinting and running it allows you to reach your theoretical maximum burn rate. It is not as enjoyable as team sports but you will burn much more with HIIT.













Boosting Your Metabolism

January 28, 2010 by  
Filed under Weight Loss Tips

Your metabolism is the engine room of the machine that is your own human body. The higher it is then the more calories you can burn. If you discover how to boost your metabolism then this can help you to lose more weight and reach your target in less time.
Boosting_Your_Metabolism

Exercise

Exercise is one of the quickest and most reliable ways for boosting your metabolism.

During exercise, your entire body works harder – your heart rate rises, your lungs work harder and more. Your metabolism reaches the highest possible level only during exercise.

After exercise, your metabolism remains raised for a period until it tails off and gets back to normal levels. This takes between thirty minute and four hours depending on the type and intensity of exercise that you have been doing (see below). So, even a little exercise is better than none at all.

The best form of exercise for raising your metabolism is high intensity interval training (HIIT). This involves alternating between twenty to thirty second spurts of running and springing. The body is unable to predict what you are going to do so it becomes very wasteful in terms of “fuel economy” and therefore your metabolism increases by quite a lot.

Even better though, HIIT also keeps your metabolism higher and for much longer than almost any other type of exercise.

Diet

There are some types of food that you can eat which eventually boosting your metabolism but they will not do so by much, especially compared to the alternative of exercise.

The best types of food for getting a raised metabolism are spicy foods thanks to the special chemical compounds that they contain.

Supplements

Most claims by supplement makers for boosting your metabolism are not backed up by solid evidence but may be worth a try. Probably the best of the currently available ones are green tea supplements but you are much better of simply making fresh green tea if you can.

In some countries you may be able to obtain legal stimulant supplements. These work to directly increase your metabolism. Caffeine supplements are available almost everywhere whereas others such as ephedrine and pseudoephedrine are more controversial and banned in many countries due to health concerns.

Personally I advise against taking any kind of supplements to increase your metabolism. It is far safer and healthier to use diet and exercise to achieve your goals instead. Even caffeine is quickly habit forming and your body may experience some slight withdrawal symptoms when you stop taking supplements.

The 3 Reasons That Make The Truth About Abs- The Best Weight Loss Product On The Market

January 26, 2010 by  
Filed under Fat Burning

It can be confusing to find the right program to follow to change your body shape and actually succeed in getting back in shape. Stop wondering and have a look at the number one program that will help you loose fat and build muscle : “The Truth About Abs”.Truth_about_abs

This educational and fitness program was created by Mike Geary who is the author of the internationally published book “The Truth about Six Pack Abs”. He also wrote for Muscle & Fitness Magazine & Oxygen Magazine. He knows what he is talking about!

In “The Truth About Abs”, Mike goes back to basic with his program to help you lose this excessive fat that most people find around their waist hiding what could be beautiful 6-pack abs.

Here are the 3 steps you will have to follow in Mike’s program that makes it the best weight loss product:

1. The Foods You Eat Can Help You Burn Belly Fat
That’s right. You may not know it but all foods are not created equal when it comes to fitness and burning belly fat. Discover also what type of foods advertised as “health” food you MUST avoid as they will actually increase your body fat.

2. Motivation Plays A Big Role In Your Success
Most weight loss systems and products on the market today focus on helping you reduce calories. But this will not be efficient if you quick a couple of weeks into the program. The best weight loss product must include tips and tricks to help you stay motivated during your weight loss journey. It’s not as hard as you think when you learn how to keep the right mental attitude.

3. Untraditional Workouts To Burn Belly Fat Fast!
Spend 1 hour a day on the treadmill or lifting weight without seeing any results sucks? Most people have never been taught the right way to exercise to burn fat fast. In his course, Mike reveals his professional workout routines, showing you step by step how to make your exercising time efficient and get results fast.

If that was not enough, Mike offers a FREE eBook titled “Training & Nutrition Insider Secrets for a Lean-Body”, he gives you access to your own metabolic rate calculator, he shares with you 5 of his own workout routines and a free subscription to his “Lean Body Fitness Secrets” weekly newsletter.

So stop wasting you time with other methods and discover what a professional trainer and 263,000 readers know how to get your 6-pack abs with the best weight loss product on the market: “The Truth About Abs”.

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Diets to Lose Weight – 3 Tips to Consider While Choosing Yours

January 26, 2010 by  
Filed under Weight Loss Diets

Diets_To_Lose_WeightAre you looking for diets to lose weight? Since you are reading this article, your answer is probably, yes. With so many diets to choose from, it can indeed be tough to make the right choice. But the fact is that you need to spend time looking for the diet that will work best for you. This is because just like every individual is different, every diet works differently for every individual. So, what are the factors that you should consider while choosing diets to lose weight? Well, here are some tips:

  1. It may be helpful to find out why you are overweight. Obesity often runs in families. You may have a slow metabolism. You may be overeating because you cannot effectively deal with your emotions. These are only some of the reasons. So, find out the reason why you are overweight. Once you have nailed the reason, you can easily find the right diet to lose weight!
  1. While choosing the best diets to lose weight, always remember that it should be healthy. A good diet includes foods from all food groups. It includes lots of fresh fruits and vegetables. It is always low in fats, especially saturated and trans-fat. It includes ample amount of monounsaturated and polyunsaturated fatty acids from foods such as fish and nuts. Intake of sugar-sweetened drinks is limited. Always remember that any good diet should help you lose weight in a healthy way. If you keep that in mind, you will know whether a particular diet is good for you or not.
  1. Physical activity is essential for the success of all diets to lose weight. If you are sitting on the couch watching TV, you will not lose weight! So, any good diet always advocates some amount of exercising and physical weight. It can be as simple as walking for an hour each day or taking the steps instead of the elevator. Or it could involve some kind of exercising such as aerobics or weight training. Physical activity will help burn the excess calories. Weight training will build muscles. The more muscle you have, the more calories you will burn. So, if you are choosing a diet, make sure that it advocates some amount of physical activity.

Of course, once you do choose one of the diets to lose weight, you need to stick to it. Going on and off on a diet will do more harm than good. You may consider introducing the changes slowly in your diet and your lifestyle. Maintaining a food diary can help you keep track of what you are eating and how much. Pay attention to your portion sizes, especially while eating out. So, what are you waiting for? Go ahead and lose that extra amount of flab!
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Which Food To Lose Weight

January 25, 2010 by  
Filed under Weight Loss Diets

Is there really such a thing as food to lose weight? Can you simply eat a bunch of food and actually lose rather than gain weight? Are there even foods that will literally burn the fat off you?

Water

Water is, strictly speaking, not a food but it is part of a regular diet and it is essential for losing weight.

First of all, you need a regular, good supply of water for your digestive system and the rest of your body to operate properly. You will lose less weight if you are often dehydrated, for example.

Secondly, water itself contains zero calories. If you drink it cold then your body will actually burn calories because the cold water will absorb heat from your body and in turn your body will need to burn a little harder to regenerate the lost heat. Your body also needs to burn calories just to pass the water through you!

Thirdly, water can help to make the stomach feel full. This means that it can stop you from overeating and also keep away those urges for more food.

Negative Calorie Food

There are some foods that, like water above, are supposedly so lacking in calories that your body will burn more than they contain, simply to digest them and pass them through you.

However, there is some disagreement on whether this really happens – some people say that when you eat these foods you are therefore not eating higher calorie foods that you might have otherwise eaten.

Whatever the reason, these foods are definitely worth trying if you want to lose weight. Think of celery, lettuce and fruits like watermelon that are extremely high in water content (close to 99%).

Thermogenic Foods

There are some foods that, when compared to others, appear to have some sort of calorie burning advantage by actually causing your metabolism to rise.
Salsa is said to increase your metabolism by around 20%. The same is reported to happen with mustard and chilli sauce. It would seem logical that other hot foods have the same effect.

Protein Rich Foods

Meals that have a strong bias for protein compared to carbohydrates can raise your metabolism by up to 30%. In particular, eating fish protein such as salmon and tuna has been seen to lead to greater weight loss – this is thought to be due to the omega essential fatty acids that they contain. Turkey is also one of the best types of meat to eat as it is a huge 94% protein.

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Stay Fit All day

January 19, 2010 by  
Filed under Exercise for weight loss

Stay_Fit_For_AllDay

It is sometimes very difficult to fit in exercise to our busy schedules. Those who work in offices, at home, with children or at school find that fitting in an extra 30 minutes of exercise also entails a shower or time for changing clothes. Only fitness experts or personal trainers have the luxury of incorporating exercise into their WORK routine!

However, exercise helps to improve energy, health and reduce the risk of many of the health issues that affect people today. It may take some creativity and thought but it is definitely a possibility to burn more calories throughout the day or to work in a 30 minute workout even for the busiest of people.

When the objective is weight loss, burning calories can be incorporated into your daily living tasks without joining a gym. Let’s look at some of the natural tricks used by lean people.

Use periods of time during the day when you find yourself standing in one place to add additional stretching or exercises to your routine. For instance, standing by the coffee maker you can do toe lifts or calf raises. While drying your hair in the morning you can stretch out your legs or your triceps.

If you are spending more than five minutes in the car getting to work you can use that time to do sitting exercises. For instance, use the time to stretch your wrists and biceps if you’re in bumper to bumper traffic and sitting still. You can use isometric exercises to tone your buttocks by just squeezing while driving.

Women can do Kegel exercises while driving to work that helped to strengthen the pelvic floor muscles. Before sitting down at your desk chair, squat. In other words, bring yourself almost to the chair and then back up again without using your hands. Repeat this throughout the day for 15 or 20 that will help strengthen your quadriceps. Building these muscles helps to burn more calories even while you sleep.

Take the stairs more often at work. If you don’t have the opportunity to take stairs and get up and walk around the office area at least once every hour or two to both get the blood moving, increase productivity and give your metabolism a pick me up. If your boss believes you’re not being productive then use this time to deliver messages to coworkers that you might normally have sent via e-mail.

If your chair is not on wheels you can do dips to improve the muscle tone in your triceps muscles and burn calories at the same time. Stand up against your desk during the day and do calf raises, stretch your hamstrings and quadriceps or use the time to jump in place for several minutes. When you have to use the bathroom go to the facilities on another floor and take the stairs.

When you’re home with the children take 10 minutes out to chase them around the yard or outside or play an active game with them. If you have 30 minutes to watch television and relax use it to stretch your body. You might also purchase a Swiss exercise ball and bounce while watching the news in the evening.

Are you taking your kids to soccer practice? Find another mom who can walk with you for 30 minutes while the kids are practicing. If you are already going to the grocery store to do your weekly shopping spend an extra 15 minutes and walk around the outside of the store at a brisk pace.

For most people who lead busy lives it’s easier to exercise early in the morning. This gives you a healthy boost your energy level and decreases your appetite. If you are on able to make it to the gym consider the purchase of a piece of cardiovascular equipment for the home that can be purchased new or used. Most people find that they use fitness equipment at home more often than they do go to the gym.

If you have convinced yourself that you don’t have time to work out figure out how you might be able to multitask. It is amazing what can be accomplished while walking on the treadmill. You might tape your favorite TV show and watch that while walking on the treadmill or using the elliptical trainer instead of taking time out in the evening to sit and do nothing. You can also use the time to listen to training audio recordings or even talk on the phone.

Although it is great to be able to work out four to five times a week, they don’t all have to fall Monday through Friday. Take full advantage of working out twice on Saturday and Sunday so that you can work in only one or two other workouts during the work week.

While that were considered taking a walk during your lunch hour instead of spending it gathered in a circle around an ice cream sundae. Lunch hour at work is an opportunity to increase your productivity in the afternoon by getting your blood moving and recharging your brain cells.

Consider the purchase of a pedometer to keep track of how many steps you take during the day. Aim for between 6000 and 10,000 steps a day and keep an eye on your count so they all don’t come after dinner and before the kids go to bed.

Using just a little bit of creativity you can find ways of burning a few more calories each and every day while also building more lean muscle mass. The combination of activity and muscle building helps to also burn more calories throughout the entire day and night.

If you want to shed your weight quickly then You can try Fatloss 4 Idiots.

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Burning Stomach Fat – Easy Way

January 13, 2010 by  
Filed under Fat Burning

Stomach fat is considered by many people to be unsightly. Therefore it comes as no surprise that many people are looking to discover burning stomach fat specifically. Can targeted fat loss in this particular area actually be achieved?

The Myth Of Spot Reduction

There is an entire multi-billion dollar industry that revolves around burning stomach fat and its reduction. A case in point is the wealth of different devices available to strap onto your stomach, some of which even deliver electrical shocks to your muscles!

Let’s get clear about this first and foremost: there is no way to spot reduce fat save for liposuction. It certainly cannot be achieved via diet or exercise either.
Fat gets put on all over your body. Some places will get lumps and bumps quicker or slower than the rest but, in general, fat gain is experienced everywhere. Fat loss works exactly the same except in reverse. If you go on a diet then you might be extremely lucky to lose nearly all of your fat first from the midriff but this is unlikely.

Best Exercises To Burn All Fat, Including Burning Stomach Fat

The best exercises to lose fat are cardiovascular type exercises i.e. where your heart rate is raised for at least 30 minutes.

Even better are those like the above that are at a variable speed. Team sports are a great example – for instance, basketball demands lots of quick acceleration and breaking, turning, going to and fro. Your body does not even have a moment to try and go into “fat preservation mode” and burn your fat more economically. Instead, your body becomes the equivalent of a car in downtown LA traffic, burning up a ton of fuel.

Dieting

Don’t forget that dieting is a powerful way of losing all fat, including burning stomach fat.

If you eat 500 calories less than you should then you will lose one pound per week. If you eat 1,000 calories less than you should then you can lose up to two pounds per week.

Combine both exercise and dieting and you could easily lose around four pounds per week. Anything more than that is extremely unhealthy and advised against. It is also likely to be unsustainable in the long term.