What’s the fastest way to lose weight – and how to keep it off

Make your dreams come true

Are you sick and tired of poping weight loss pills that don’t hold up to their claims? Are you tired of listening to gurus claims on losing huge masses of weight in a record period of time? While the gurus are rolling in the big bucks, you are still battling with the case of the bulge, more desperate than ever and wondering, now where do I turn?

What’s the fastest way to lose weight and how to keep it off I’m sure has been one of the biggest struggles that many people have dealt with, but today I want to help with shedding a little light on what’s the best way to shed the pounds.

I’m sure that you have heard many times over that the best way to lose weight is through diet and exercise, maybe some supplementation that might help you along the way, but is that really the best way to lose weight?

I’m sure that there are some people out there that figure maybe a surgical procedure like liposuction is the best way, and maybe it is what some people have resorted to, but aside from medical procedures, as far as the best way to lose weight is, you guessed it, exercise and following a proper diet.

I know, that sounds kind of familiar, doesn’t this? But when all is said and done, it takes exercise to burn calories and following a proper diet to make sure that you are not filling yourself with stuff that will continue to pack on more pounds.

But when it comes to the best way to lose weight, specifically what type of exercise is going to work best for you and your journey of losing weight? Is it bicycling? Is it jogging? Or could it be a jazzercise class? Well actually, all of these systems work just fine, but when you are looking for the one single best physical activity to lose weight, the best way that I have found is through HIIT training.

HIIT training, what is it?

HIIT training (high intensity intervial training) is a given amount of exercises that you perform back-to-back with very little if any rest in between. These exercises can be anything ranging from cardio activity such as high paced movements just using body weight that will get your heart pumping and blood flowing, or they can simply be performed with free weights and weight machines.

HIIT workouts combine short bursts of intense exercise with short periods of rest or lower-intensity exercise.

HIIT workouts alternate intervals, during which a person’s heart rate reaches at least 80 percent of its maximum capacity, usually for one to five minutes with periods of rest or less intense exercise.

What is the best way to perform HIIT training?

The whole point of high-intensity training is to pick up the intensity of your cardio. You will need to push yourself to the max during every set. They will usually go from anywhere between 20 to 90 seconds.

Many studies have shown that working hard is key when it comes to increasing your endurance, increasing metabolism, and losing body fat. All exercise will burn fat by burning calories. More intense exercise burns more fat, and for this reason, HIIT is very popular.

Compared to many other cardio workouts, HIIT can be a more effective way of burning the calories and keeping them off. HIIT routines that involve body weight will tone your muscles while increasing your heart rate. “HIIT will improve your endurance and your strength.

The level of intensity will take some getting used to, but to help gauge whether you are working hard enough, many fitness pros use a rate of perceived exertion (RPE) that describes effort levels from 1 to 10, with 10 being the highest.

How often should you perform HIIT training?

Due to the high intensity of HIIT, there’s really no need to do it more than three to four times a week. According to a study done shows that if you were to do HIIT training for 14 days straight, your results wouldn’t be any different than if you performed HIIT training 3 days a week.

HIIT is an effective form of exercise for many, including those who work out regularly, for people who are overweight and those who have diabetes. If you’re a healthy adult, HIIT works as well as cardiovascular exercise, but if you have heart disease or diabetes, evidence shows that it works better.Cardio training

Is HIIT training better than any other form of cardio training?

These shorter, more intense workouts maximize your results while minimizing the amount of time you have to spend working out.

When it comes to HIIT training, which one would you focus on most if you set your sights on losing weight? Or could you enjoy your workouts if you are working at such a high intensity?

What kind of diet should you eat when following the HIIT training program?

To meet the energy demands of HIIT training, it’s necessary that you eat the right foods. You don’t need to make drastic changes in your diet, it is important to be aware of what and when you’re eating.

Pre-workout

The intensity of HIIT means that your body needs to have a good supply of nutrients. A few hours before your workout, you should consume carbohydrates and proteins.

Carbs that you should include in your diet are whole grain and rye breads, oatmeal and rice. You will also need to include good sources of protein such as fish and chicken.

You should make it a point to avoid foods that are high in fiber before your workouts due to stomach cramping. Foods that are high in protein and fat should be kept at a minimum because they will take too long to digest and convert to energy.

Post-workout

Within 2 hours after your workout you will need to consume carbohydrates and protein to replace the energy used and to repair damaged muscle, but don’t overdo it, you should eat just enough to satisfy your appetite, which only makes sense if your goal is to lose weight.

Conclusion

There are many great forms of cardio that you can engage in, and when you dedicate yourself to them, they all do a pretty good job, but when it comes to the single most effective form of exercise and is a popular way to go about getting in shape and burning those extra calories.

HIIT training is the way to go.

When you dedicate yourself to an exercise program as demanding as HIIT, you will naturally want to give your diet the best possible shot that you can as well.

It won’t make any sense to spend 20 minutes giving it your best to burn through a high intensity workout and then follow it up stuffing your face with pizza or any high fat diet.


It will take some time to accomplish your goals but if you stick with it, your progress down the road will definitely be worth it.

To help give your diet a boost, check out one of my product reviews on supplementation and purchase by clicking on this button.

If you have any questions or concerns, please don’t hesitate to drop a comment in the box below and I will get back to you as soon as possible.

 

Please follow and like us:

Outdoor fitness training exercises – top five

Jogging

Are you interested in getting into better shape? sometimes it can take just a little motivation to get up off the couch and get moving, even if it is just simply for a brisk walk around the block.

An exercise program can be difficult if you’re tired and have been working all day, but if you set aside even just a little of time per day, exercise will help invigorate you and give you more energy, and you will thank yourself for taking a little of time to exercise, because it will improve your cardiovascular system and help you to feel better.

Today I will be talking about outdoor fitness training exercises and the top five that will get you into better shape in no time. There are some simple things you can do like going out for a brisk walk, jogging or bicycling are all great methods that you can follow to get you into better shape.

Going for a brisk walk

Going for a brisk walk is a great way to engage in physical activity that you can do basically anytime of the year. It’s a great way to get away from the monotony of the daily grind and get into shape with your spouse or friends.

Walking is a great way to improve your cardiovascular system, and an advantage with walking is it has a low impact on your joints as compared to running, so this can be very beneficial especially for those who may have joint problems.

Jogging

Going for a jog is more of a strenuous activity than your typical brisk walk and not everybody will be able to engage in jogging, before you start with any high activity exercise program, you should always consult with your doctor first.

If you are interested in taking up jogging or if you have been jogging for a while already but want to do something with a little less impact on your joints, a good idea is to jog in an area where you are not on concrete or blacktop.

Eliminating the hard impact areas such as concrete can alleviate pressure on the joints creating for a more healthful exercise program.

Not everyone may have access to jogging on the beach or on a dirt trail, but if you are in a location where you only have access to jogging on concrete, a possibility is you could use a treadmill, this will help to alleviate joint pressure and you can enjoy jogging all year around if you live in seasonal areas where there is snow or ice on the ground.

Riding bike

Bicycle riding is another excellent idea that will help to improve your cardiovascular system and burn any additional calories off. If you are in a seasonal area where there may be ice or snow on the ground, you can always take advantage of using an indoor exercise bike which does a good job as well.

Swimming

Swimming gives you a good all-around cardiovascular system workout and is an enjoyable way to increase your physical fitness and burn calories.

Swimming can not only be enjoyable but it can be a competitive sport, if you are not so much interested in the competitive side of it, swimming can be a great way for friends and family to get together and enjoy themselves for a day out.

HIIT training

HIIT training stands for “high intensity interval training” which is a high intensity workout program that you can engage in if you are serious about increasing your cardiovascular system and getting into excellent shape as well as burning calories at a high rate.

HIIT training is a training system where you can use anywhere between 5 to 10 exercises employed in one large set moving swiftly from one exercise to the next with no rest in between.

For a better understanding of HIIT training, you can check this post out where it goes more into detail as how to employ this training system and how it can work for you and your needs, just click on this link.

Conclusion

These exercises that I have given in this post are some of the top physical fitness activities that you can engage in with little if any equipment at all. This can make for a great cost savings if you are low on money and can’t afford to join up with a gym membership.

There are many other great exercises and activities that you can engage in for training your heart and cardiovascular system, and if you have other exercises you enjoy that were not mentioned in this post, by all means continue on with your training program and I wish you all the success.

Physical fitness training is a big part of increasing our health and well-being, but another big factor in your training is your enjoyment. If you enjoy what you do then you have won a big part of the battle.

Many people that are trying to motivate themselves to get into a training program, or have been in a training program for a while might have a tendency to slack off on their training or have a hard time sticking with it, but if you enjoy your training, this will definitely help in fulfilling your goals.


There are many people that would enjoy getting into a physical fitness training program, but one thing that might be holding them back is joint pain.

For a review on joint supplementation, you can check it out here.

Another factor in physical fitness training is many people are interested in losing weight, and that is a big reason for their desire in taking up a physical fitness training program.

Sometimes it can be beneficial to have a supplementation program going which can help in fighting the battle with losing weight.

For a review on weight loss supplementation, you can go here to check it out.

If you have any questions or comments, please feel free to leave a comment or question in the box below and I will be more than happy to get back to you, I love to hear from my readers.

Please follow and like us:

Circuit training routines – high energy workouts?

Cardio vascular training.

Circuit training is a very beneficial way to incorporate a high-energy, endurance workout specialized and tailored just for burning calories at a higher rate than your normal workouts, and can strengthen your endurance and also relieve some boredom from your general type of workouts.

Today we are going to be looking at circuit training routines, high-energy workouts to improve your fat loss, endurance, muscle development and your cardiorespritory system. We will also look at some differences between circuit training and HIIT training and how circuit training can greatly benefit you and your health.

There are different systems of training and this article will help you decide which system will work best for you and your health related goals. Whether you are interested in losing weight and improving your cardiorespiratory system, or just want to develop stronger toned muscles, this article will help you in deciding which program works best for you.

What is circuit training?

Circuit training is when you combine between 5 to 10 exercises together in one circuit, performing each exercise end to end with minimal rest in between. The advantage with circuit training is you can burn up to 10 calories per minute and you work the entire cardiovascular system as well as muscular strength and endurance.

Circuit training is a good choice of exercise if you are looking to burn some excess calories and want to increase your endurance training and strength training, but circuit training isn’t geared toward your higher intensity training, “if you are strictly serious about burning calories.”

Circuit training can be performed with a combination of free weights, body weight exercises and weight machines, you can perform all these types of training into a circuit or you can recruit just one form, it’s a matter of preference or what you have available.

For example if you have access to a gym, you have the versatility of using all the above, if you can’t make it to a gym you can perform a circuit with exercises like push ups, crunches, leg raises, lunges, deep knee bends, bench dips using a chair and chins if you have access to a chinning bar.

There are other exercises that you can incorporate for in home circuit training such as an exercise ball or any other personal favorites of yours that I haven’t mentioned. The best exercises to use for your circuit training are exercises that engage your whole body, this way you are making the most of your time when burning calories.

For people that have access to a gym, many trainers like to incorporate weight machines for the most part because you don’t have to spend time changing weights like you do with free weights. Weight machines you can quickly change the weight by adjusting the pin, pump out 15-20 reps and move on to the next weight machine.

Next we will look at some differences between circuit training and HIIT training clearing up any gray areas as to which one works best for you and your goals.

Compared to HIIT training

Circuit training is a form of endurance training but is not considered your typical cardiovascular exercise. Circuit training will work multiple muscle groups at a time which is good for burning calories, but if you want to target a higher calorie reduction while training, the better choice would be HIIT training.

HIIT training is more of a cardiovascular workout because you are targeting your cardiovascular system with a very high intensity workout for a shorter period but then is followed up by less intense training.

Circuit training isn’t as highly intensive as HIIT training, but circuit training is still a good form of exercises for burning calories because you continue to move from one exercise to the next with very minimal rest in between sets and you are working multiple muscle groups at a time, but it isn’t considered as high intensity training as HIIT is considered.

How circuit training improves weight loss

Circuit training is not one of your better choices for burning calories, because it isn’t exactly your cardiovascular type of workout but is more of a strength and endurance training, although it does help to burn calories, just not at as fast of a rate as HIIT training.

Circuit training will increase your fat loss because you are moving from one exercise to the next with minimal rest in between sets and you are working multiple muscle groups at a time, so this form of training does do a good job at burning calories.

Reliant on what you are looking to achieve with your workout goals, both training styles are excellent ones to follow, you can make the decision which program you want to follow, or you can work at the circuit training program for a month or two and switch to the HIIT training program for a month or more.

The best way to go is work at one program for a while and then switch to a different program for a while. Our bodies and brains grow accustomed to doing the same repetitive thing day in and day out, so to keep from finding ourselves bored from doing the same thing, it is good practice to keep your workouts fresh and exciting.

Circuit training can improve your health

Circuit training can improve your cardiovascular system by performing a steady sweep of exercises that are training all facets of your body thus keeping your heart pumping blood throughout your body at a faster pace and improving circulation as well as spreading more oxygen to the brain improving your health and your mental faculties.

With today’s day and age, more and more people are living sedentary lives due to health issues and that’s causing health insurance rates to rise making it more difficult to get the help that people need.

If people could have a better supply of food at their disposal instead of the overly processed high fat diets that are keeping people fed, I think that would greatly improve people’s health and decrease the sedentariness of today’s society and improve the overall productiveness as a whole.

But until then, the gyms will be populated by people looking for the best way to fight the battle of the bulge, and it isn’t the fault of consumers, it lies in how food is mass-produced to keep the ever growing population fed.

Conclusion

There are many forms of training and they all hold their own advantages, it is your mission to create your goals and follow them through with the specific style of training that will benefit your training goals the most.

Although your training doesn’t need to be limited to just one style, if the idea of your goal is to lose weight, it would more than likely be your best bet to use the HIIT training formula, the circuit training formula will promote weight loss also, it’s not as intense but it will do a good job as long as you stick with it.

Take advantage of both styles of training as mentioned previously and you will see great progress. Keep a healthy diet intact and that will give you the energy needed to power through your workouts as well as promoting weight loss.

Supplementation can be another great component to seeing beneficial results, with the proper supplementation you will supply your system with the recommended nutrition it needs to promote weight loss as well as energy for your workouts.

You can check out a review on supplementation here.

If you have any questions or concerns, please feel free to leave a message in the box below and I will be happy to get back to you as soon as possible.

 

Please follow and like us:

What is the best cardio for fat loss? trimming the fat

The subject often comes up what is the best way to lose fat, many people believe that the best way to lose weight is to perform cardio six to seven days a week and work out for an hour a day, but there is a much better way to losing weight than spending all this time in the gym or at home working out.

there is a better way to losing weight, one that you don’t need to spend hours a week, it takes very minimal equipment and you only need to spend 15 minutes at a time performing a workout. this leads to today’s topic what is the best cardio for fat loss, trimming the fat.

What is the best way to lose weight fast? where you don’t have to spend hours in the gym or at home training, you don’t have to be some marathon runner or a cyclist, or hours in the gym every week engaging in a cardiovascular class, all you really need to do is spend 15 to 20 minutes per day, and between three to four days a week.

(HIIT) high intensity interval training

Does this sound too good to be true ? only having to perform cardio 15 to 20 minutes per day? and only having to do your cardio training three to four days a week ? when you engage in the HIIT training program there are many different types of HIIT training.

Basically any type of cardiovascular that you enjoy doing, but you do it in different intervals, high intensity and then low intensity. HIIT can be performed jumping rope , box jumping, cycling, running, swimming, or many other various forms of high-intensity training that you enjoy.

First you will start with a three minute warm-up and then perform at high intensity for one minute at 75% of MHR, (maximum heart rate) and then perform a cooldown period for two minutes at 50 to 60% MHR. repeat these intervals of intermediate to high-intensity and then be sure to perform two to three minutes of cooldown at the end of every workout.

By the time you have performed a two to three minute warm-up, intervals of intermediate and high intensity and a three minute cooldown, you should have a 15 to 25 minute workout accomplished.

Best forms of low impact

It is best to engage in low impact cardiovascular because it is easier on your joints, swimming is an excellent choice because it is low impact and it works the whole body and I don’t know anybody who doesn’t enjoy sometime away with friends engaging in activity at the pool or at the beach.

Cycling is another excellent way to engage in HIIT training, it is low impact, works the whole body and works real well when performing interval training. Forr example, cycle for a two to three minute warm-up at 50 to 60% of MHR and then for a brief period of 30 seconds at a higher MHR of 75-80% of your MHR.

Perform the cycling in these intervals of lower to a higher MHR and then finish off with a cool down of 2-3 minutes.

It can seem like it’s too good to be true to accomplish a good cardio training program in 15 to 20 or even 25 minutes a day versus doing an hour of cardio a day, but doing too much cardio can result in catabolism or a breakdown of the metabolism.

Best time of day to (HIIT)

Many people feel that the best time of the day to perform HIIT training is before eating a regular meal or first thing in the morning, but with the consumption of carbohydrates increases your level of insulin or anabolic hormone and that will decrease your fat burning.

Another approach is fasting and cardio training and this can compromise your muscle tissue because your body will break down muscle tissue when in the fasted state.

So what I would recommend is that you should take 10 to 20 g of whey protein powder or five to 6 g of BCAA’s before your morning cardio workout. this will help you to maintain your muscle tissue during the state of high-intensity training as I don’t know anybody who spends hours in the gym training to gain muscle size and wants to compromise some muscle tissue when it comes to shedding those unwanted pounds.

Have a diet plan

Even when you have the best cardio plan set up it is still necessary to have a good diet plan, you will need to consume a good share lean healthy protein sources like chicken, salmon, eggs, yogurt, and nuts as well as many other excellent sources of proteins.

It is also necessary to consume a good share of carbohydrates with every meal like Fresh fruits and vegetables and rice. Carbohydrates will give you the energy source you need to get through any style vigorous training you throw at yourself.

It is also necessary that you include heart healthy foods in your diet that have a content of good fats like Omega 3’s, as heart healthy fats are good for your metabolism, especially once you start to reach the age of 40 and your metabolism starts to slow down it is necessary to consume heart healthy foods that contain these necessary fats.

Many fish products like haddock and salmon contain these necessary fats and omega-3’s as well as other foods like nuts and eggs.

Have a goal

As with any fitness and health plan, it is important to have a goal, as having a goal to follow will give you clear direction and meaning behind any task that you set out to accomplish.

Keep a food journal and log everything you eat and if you mess up, don’t look at it as a failure, simply keep your goal in mind and keep pursuing your dietary plan, with persistence and patience you can achieve anything that you set out to accomplish.

The same is true for your fitness goals, have a plan written down as to where you want to be in a month from now, or where you would like to be three months from now, or six months, or a year, where would you like to see yourself at for your weight loss management.

If you have a goal to lose weight, don’t rely so much on what the scales says, use the mirror as a tool, or how your clothes fit as a gauge to how much weight you have lost. If you rely too heavily on what your bathroom scales says, there is a chance that you will find discouragement in this approach.

Some people have a tendency to weigh themselves to often like everyday, this is not necessary, because your weight will tend to fluctuate frequently and it is natural that you will hit plateaus in your weight loss journey, so I would suggest that it is better to weigh yourself once a week at the most.

Conclusion

How you design your HIIT training program is up to you, whether it’s at the gym or at home, typically following a HIIT training regimen doesn’t require much training equipment depending on what the activity is. If it’s box jumping or jumping rope you don’t need much for equipment unless if it requires indoor cardio equipment.

Swimming or running are pretty inexpensive ways to go, but you will have better luck at sticking with your program if it’s an activity that you enjoy doing.

Whatever the direction you go with your HIIT training, a healthy diet and goals to give you a clear vision of where you are heading should get you on your way to seeing a healthier new you within a reasonably short period of time.

If you would like to further check out supplementation for weight loss to enhance your progress, check out this review and get a heads up on some helpful products to help get you on your way to reaching your goals.

If you have any questions or comments, please feel free to leave them in the box below.

 

Please follow and like us:

Fast twitch slow twitch muscle fibers-analogy of muscle

The muscular system comes into play for such responsibilities of function such as maintenance of posture, mobility and control of various circulatory systems. Muscle tissue is typically divided between voluntary and involuntary controlled and morphologically striated and non-striated.

There are three forms of muscle tissue that perform a wide range of functions. First of all there is skeletal muscle that mainly attaches to the skeletal system, this maintains posture and control, then there is cardiac muscle tissue which is simply found in the heart where cardiac contractions pump blood throughout your body and maintain blood pressure.

And then there is smooth muscle tissue which is associated with the organ and tissue system, for example the digestive and respiratory system.

In today’s subject I will be covering fast twitch slow twitch muscle fibers in an analogy of muscle and how this topic can better help you to understand what specific methods of training can help you to achieve your own specific goals whether it be running a marathon or achieving your goals in powerlifting.

Fast vs slow twitch

Fast and slow twitch muscle fibers are different in many ways and also reflects in the names of these fibers, slow twitch muscle fibers are named such because of the speed at which they contract when stimulated, fast twitch fibers contract much quicker.

Slow twitch are also considered red fibers due to their being a dark reddish in color and fast twitch muscle fibers are considered white fibers because of their pale whitish color.

Us humans are designed with both fast twitch and slow twitch muscle fibers, generally 50% of each. Slow twitch muscle fibers have a better efficiency at using oxygen, they tend to fire more slowly than fast twitch and can go for a lot longer period before they fatigue.

So you have guessed it, slow twitch fibers are great for marathon runners and cyclists, while on the other hand fast twitch muscle fibers use anaerobic metabolism to create fuel so they are better at delivering short bursts of energy but on the downside they will fatigue much quicker.

Fast twitch training

The best way to train for fast twitch muscle fibers would be to incorporate a combination of heavy strength training and speed training and Olympic style training. Hypertrophy of the type II, fast twitch fibers increases in power output and also helps to recruit type II fibers faster and also can change type I, slow twitch fibers to type II fibers.

Strength training and speed training can make for a very beneficial program for developing maximum force. When you train heavy with a slow acceleration will increase maximum force and when you train with a lighter weight with faster acceleration will increase maximum force as well.

Deadlift, squats and the bench press are good ways to increase your fast twitch muscle for maximum force so is running sprints and agility drills.

Plyometric and Olympic lifting style training are also effective fast twitch muscle builders, they do this by using (SSC) or stretch-shortening cycle which involves a pre-stretch followed by a rapid contraction of the same muscle and from this results the production of maximum force which would include broad jumps, vertical jumps, power snatches, power cleans and depth jumps.

If you are shooting for fast twitch muscle for maximum force training you should try to avoid any slow twitch training which would involve running, cycling and lifting lighter weights for higher reps, anything that involves a higher endurance or cardio should be avoided if you are training for fast twitch muscle fibers.

Slow twitch training

In order for you to train slow twitch muscle fibers you should work with a lighter weight for 12 reps and up, when you are training for higher reps you are engaging your slow twitch muscle fibers.

When training for any type of endurance activity it is important that you train for that element, this will help you to train for endurance but it will also help you to improve muscle support for your joints as well when training for an endurance event it is necessary to train with weights for muscle strengthening so that you can be strong for the endurance event.

First of all you need to train for higher reps, 12 or more, you need to keep your focus on a slower tempo and use shorter rest periods like 30 seconds or less, this is important for the purpose of training your muscles with time under tension and train to failure for maximum repetitions and always try to beat your prior record.

You will always need to be diligent about getting your cardio training in and it is a good idea to vary your cardio program between various endurance activities like running, cycling and swimming for a well rounded program.

High levels of cardio will help improve your aerobic capacity and will help to increase capillary density, the more capillaries you have the more aerobic energy you will have thus will give you more endurance to keep going for a longer period of time.

You will need to build up your endurance activities so that your slow twitch muscle fibers will be more efficient and less likely to fatigue. The best type of cardio training that I would recommend is interval training for longer durations. For other training that you can incorporate for your slow twitch training would be box jumps, jump squats and kettle bell swings.

Isometrics for speed

Here is an idea you may have never thought of is the idea of building speed using isometrics, isometric exercises are a great way to ad overall agility and speed.

When training fast twitch muscle fibers you don’t necessarily need to train fast, fast twitch muscle simply means that they are the fastest to fire and the fastest to fatigue, the type of training you do between the types of muscle fibers is not only reliant on how fast you train but also your training intensity.

If you was to do an isometric exercise holding your arms straight out in front of you holding a one pound weight in each hand for a couple hours a day you would be developing your slow twitch muscle fibers because the intensity over time is low.

Likewise if you follow the opposite approach and was to hold a heavy weight at arms length in front of you it would naturally be for only a matter of seconds but you would fatigue the fast twitch muscle fibers following this process.

So you ask, which is a better way to train fast twitch muscle fibers? isometrics or plyometrics, I’ll leave the decision up to you, isometrics build the strength of the tendons and ligaments while plyometrics tear down and can tend to inflame your joints.

Conclusion

When it comes to which athletes can exert more power at a given time and which athletes have more fast and slow twitch muscle fibers, it could be very well so that football players can jump higher because they have the highest amount of fast twitch muscle fibers due to the majority of the motions that football players contribute involve high velocity movements.

Most of us have different amounts of fast and slow twitch muscle fibers due to our training one type more than the other or due to genes. Questions come up on this subject as to which sport produces athletes that are the most elite in power? studies have been done but the findings are not 100% accurate but they do show that activities that calculate power, football players contain the strongest and the most fast twitch muscle fibers.

If you would like an extra boost to your testosterone to help you obtain your goals, click on this link or if you have any questions or comments please feel free to leave them in the box.

Please follow and like us:

Core fitness training-for greater core stability

Everyone should find interest in creating a strong core, whether you are bending over to pick something up from the floor or if you repetitively turn from side to side on the job or any of the many functions your core serves you day in day out, it can be real easy to suffer a pull or even injure your lower back just from doing one of your daily tasks.

The best way to avoid many of the setbacks a person may encounter from repetitive wear and tear and strain in the core region, especially the lower back is to keep a daily regimen of stretching and strengthening the core. Today I want to cover the importance of core fitness training for greater core stability and some good guidelines to follow to get you on your way.

Things to avoid

Some of the information that has been handed down over the years  on the best exercises for training your midsection are sit ups and crunches but these exercises are harmful to your lower back and do not promote a natural curvature of the spine when performing these exercises.

when muscle soreness occurs make sure that you drink plenty of water, make sure that you stretch your muscles throughout the course of the day and another good thing to include especially if you have muscle soreness is to have a post workout drink, this will aid in greater muscle recovery.

A good practice to be in the habit of is to use your legs and as little back as possible when bending to pick something up from the floor.

Muscles in motion

In core training to cover the abdominal muscles in motion are the Rectus abdominus  which covers the area from your sternum all the way down to your pelvis bone and it’s action is pulls the upper torso to the hips.

Obliques are located at the side of the waist, the muscles that make up the obliques are the internal obliques, transverse obliques and external obliques, there action is to tilt and twist the torso.

Intercostals lie between the sides of the rib cage, they come into play when you flex the torso and twist from side to side. Their action is in elevation and depression of the ribs.

The serratus are located between the front abs and lats, their action is in the pulling of the scapula forward and around like Rocky would do when he throws a punch.

Static exercises

Next I would like to cover some static core strengthening exercises. For those of you that may not be familiar with what static moves are, they are when you adopt a position and hold that position, I would recommend holding a position for 30 seconds.

Bird dog

The bird dog you take position on your hands and knees, extend your left leg up and straight back and extend your right arm out keeping your thumb forward, hold this position for 30 seconds keeping your core muscles tight.

After you complete the 30 seconds, return back to your hands and knees and extend your right leg up and straight back and raise your left arm straight forward pointing your thumb forward, hold this position for 30 seconds keeping your core muscles tight and return back to starting position an repeat ten repetitions.

Plank

The plank is another great move beginners can use as well as the bird dog. Like face down on the floor propping yourself up on your elbows, toes on the floor and raise your hips up of the floor and hold this position as shown in the image for 30 seconds.

If you are new to these exercises it may be difficult to hold your hips up from the floor, if you can’t hold this move for 30 seconds then just hold this position for as long as you can and work your way up.

Side plank

The side plank is similar to the plank except you take position on your side resting your elbow on the floor feet on the floor and raise your hip of the floor and hold this position for 30 seconds. After you have completed the move for 30 seconds, turn to your other side and repeat.

Hip bridge

The hip bridge first you will take position on your back, legs bent with feet flat on the floor, arms at sides, palms on the floor and raise your buttocks off the floor and hold this position for 30 seconds, do this exercise for 10 repetitions.

Ab wheel

The ab wheel is one of my favorites, for this exercise you will need an ab wheel apparatus as shown in the image or similar to this one, you can also perform this exercise with a dumbbell, the type that you slip weights on a bar as long as the bar extends out past the weights that you can use for handles.

Grab the ab wheel in hands with your knees on the floor and roll straight forward keeping your core muscles tight and return back to starting position. With the ab wheel you can alternate from going forward to side to side, this will work the obliques as well when going from side to side.

Benefits of core training

. Tightens the abdominals and improves your transfer of power.

. Train’s your muscles to work together.

. Can help with the aid in preventing of injury.

. Strengthens and improves the torsos stability.

. Can improve your respiratory functionality.

. Enhance neuromuscular efficiency.

. Improves spinal and posture control.

. Helps to stabilize and align the spine, ribs and pelvis of a person to withstand static and dynamic energy.

. Tightens and flattens the stomach.

Conclusion

I have just covered a handful of some of the basic core exercises great for beginners and any level of trainer looking to increase or maintain their core strength, but there is another great way to build your core strength with exercises that are a little more advanced.

The exercise ball is an incredible way to build your core strength and core stability, although using an exercise ball will be a little unstable and your stabilizer muscles will definitely kick in, it would be a good idea to check with your doctor first to make sure that you don’t have any underlying physical or health issues that could cause a problem.

I would recommend that you start out with the exercises that I laid out if you are new to core training, after you have spent some time on these exercises and you feel comfortable with them then you can progress into a more advanced core training program.

Click on the link I have supplied for a variety of exercises with the exercise ball that you can give a try, just make sure that you feel comfortable doing these exercises because some of the moves can be a challenge.

If you are interested in protein supplements that are great for losing weight, click on this link and check it out now.

If you have any questions or comments, please feel free to leave them in the box.

Please follow and like us:

Cancer linked obesity-can you improve your health?

Cardiovascular exercise has long been a part of many people’s lives and rightly so, it has long been believed that obesity is the cause of heart disease and diabetes and it is true, aside from every individual who puts themselves through the rigors of vigorous exercise so that they can achieve and maintain a healthy lifestyle and have an attractive physique to show for all that hard work, it could add years too your life and it can be enjoyable. 

Cancer linked obesity, can you improve your health? yes you can! there is an abundance of activities that a person can engage in that can attribute to a person’s health, longevity and happiness, all of many ways that will increase your cardiovascular fitness, energy and mental well being. In today’s subject I would like to bring to many people’s attention that this topic is putting more at stake than what many realize.

The link between obesity and cancer 

It has been thought that smoking was the number one killer having claimed the lives of 500,000 people a year in the U.S. alone, obesity has been taking a top position in this role. There has been a rise in obesity rates that could threaten a steady decline of cancer death rates since the 1990s.

I feel the necessity in bringing this to your attention because only about half of Americans are aware of this ever increasing link between excess weight and cancer.

As I have previously stated above that obesity has long been an implication of heart disease and diabetes, but now in recent years there has been an increased risk of developing as many as thirteen types of cancer stemmed from obesity.

To name a few of these cancers include pancreatic cancer, stomach cancer, colorectal cancer, liver malignancies and postmenopausal breast cancer. Researchers are now saying that excessive body weight is linked to eight percent of all cancers just in the United States and seven percent of cancer death’s.

That’s a major importance I’m trying to make an impact on is the importance of a healthy diet and keeping up with cardiovascular fitness, if each and every one of us doesn’t make a deliberate attempt to make that transformation for ourselves then who is going to make it for us.

Now I realize that some people have a health condition that can make it nearly impossible to lose weight but for a good percentage of people it’s a lack of effort for diets sake, with people’s hectic schedules they argue they don’t have enough time or energy to put into their diet much less time to workout.

Finding a cardio program that fits your needs 

When finding a cardio program that is right for you, it depends on what your goals are and what your interests are. One important factor is before you get started on any kind of cardio program you should check with your doctor and find out what condition your heart is in.

What are your goals? are you just motivated to get into better shape and tone up or are you planning on losing weight? if you just want to get into better shape one idea is to plan on working out in the morning, typically if you wait until after work either you are too tired or there’s a chance you end up hooking up with friends for a fun night out.

If you work out in the morning, try to have everything all ready to go the night before, like having your workout clothes ready to go, having your bottle of workout beverage ready to go and refrigerated, get enough sleep and set your alarm, once your up you’ll have no excuses not to get your workout in before you head off to work or school.

If your goal is to lose weight, follow the morning plan as laid out in the paragraph above but also work on mastering the art of portion control. You don’t need to cut out your favorite foods, just eat them in moderation, portion your meals to smaller portions and leave the table before you are full.

Finding the activity you enjoy

Cardio doesn’t have to be just about going to the gym, it can be a sport or activity that you are passionate about. Most any form of sports will be very beneficial to your achieving a better level of fitness and a trimmer waist line, simply head out to the basketball court and shoot some buckets, maybe you could invite some friends along and make a game of it, this idea doesn’t only limit your cardio too the mornings before you head off to work.

You can pursue your fitness goals by engaging in an enjoyable activity like swimming or yoga. Either one of these ideas or something of a similar interest can get you going on your fitness goals and are all excellent ideas that you can enjoy after work with friends.

If you are concerned with being a little tired after work, once you plunge into the swimming pool all your worries and cares will just drift away.

Can you improve your health?

It’s all about having the right mindset, if you tell yourself that you can’t do it or you just don’t have the time then it will never get done, but then you need to stop and ask yourself, am I happy with my current health level or current weight? if I can make the change that I know that I need to make, can I live with myself for feeling better and healthier if I just give up a half hour a day to achieve this new and improved me?

I think we know the answer to that, everyone wants to be happier, healthier and live a longer more prosperous life, is all that worth giving up a half hour a day, don’t ponder on that too long! everyone can spare half an hour a day for a healthier tomorrow.

Conclusion 

I hope that these ideas are of some help, it’s just a matter of making that decision to set in motion some healthier changes in your life and moving forward on your decision to follow through with your life saving change.

If you have any questions or comments please don’t hesitate to leave them below.

Please follow and like us:

Interval training workout plans-making the most of your time

Bike riding

Cardiovascular fitness is important for everyone no matter what your age. Cardiovascular or cardiorespiratory is the ability to use oxygen at a more efficient level. When your cardiovascular system has been trained, your heart muscles become larger and stronger increasing the volume of blood pumped, the blood vessels expand delivering more blood to your working muscles, their for more efficiently extracting oxygen from the blood and the muscles powerhouse increase in number and improving your metabolism.

To have good cardiovascular fitness the heart, blood vessels, lungs and muscles all work more efficiently. Any form of cardiovascular exercise is good and beneficial, the important thing is that you keep active, keep the heart and lungs working and keep at it. Today’s subject I will be talking about a strategic cardiovascular exercise regimen, interval training workout plans that will help you make the most of your time.

Why interval training

Interval training is a very effective way to increase your cardiovascular endurance and strength of your heart and lungs and the effectiveness of blood flow and oxygen to your muscles in the shortest amount of time. Ten to fifteen minutes of interval training is just as beneficial to your cardiovascular system as one hour of standard cardio.

So often I hear people say that they don’t have the time to workout, between work or school and family matters there just isn’t enough time to devote to working out, then when I tell them about interval training and it’s many benefits in just a fraction of the time and a added bonus is they don’t even need to go to the gym.

There are many forms of cardio that work great with interval training and their a great way to get out of the house and relieve a little stress and you only need to spend ten to fifteen minutes a day following this miraculous form of training, after you have finished and return home you are ready to continue on with your business refreshed and invigorated.

What is interval training

Interval training is when you do a given exercise at a rapid pace for a brief period, say 30 seconds and then a cool down period for as long as it takes to get your heart rate back to a moderate pace, usually 1 to 2 minutes.

The better shape your cardiorespiratory system is in the faster recovery time you will have. After you have followed through the moderate pace of exercise of 1 to 2 minutes then you return back to the rapid pace for another round of 30 seconds?

Start out with a moderate pace and then work up to a rapid pace, we’ll call that one round, follow through your interval program for 4 to 5 rounds. Follow this program of interval training with such cardio as running/jogging, biking and various cardio equipment works great for this type of program as well, any other ideas for cardio you come up with that I didn’t outline here I’m sure will work great as long as you follow the moderate, rapid pace moving from one pace to the other without stopping.

Interval training with weights

Interval training with weights is another great way to work the cardiorespiratory system but while working the muscles in more of a targeted area. A good interval training program would be to follow a interval training session with weights one day and then an interval training session either running or biking the next day.

Don’t be afraid to mix things up however they work best for you or your schedule, for example you can do interval running or biking in the morning and then interval training with weights in the evening.

When following an interval training program with weights do 4 to 5 exercises in 1 interval set and 4 to 5 sets. For example your first exercise would be chest presses as a push move, when you finish with them move right on to lat pull downs as a pull move, this way when you are doing the pull downs which work pulling muscles you are giving push muscles a break for a brief moment.

After completing your second move of pull downs to failure move on to a leg movement like deep knee bends, you notice how all the training moves I’m mentioning are combination moves, they are more appt to working your cardiorespiratory system than exercises that only train one muscle at a time like barbell curls.

After finishing deep knee bends then move on to a push move like bench dips and follow them through to failure. After you have completed the bench dips that will have made 4 exercises, finish your first interval set of with lunges which are a great exercise for working the legs.

Now that you have completed your first interval set, take a breather for one minute and move on to your second interval set.High intensity interval training

Other forms of interval training

Running is a great form of interval training, start out jogging for 2 minutes at a moderate pace then graduate into the running phase with high intensity for 30 seconds, after the 30 seconds of running drop your pace back down to a moderate jog until your heart rate stables at more of a comfortable rate, how long this takes all depends on your cardiorespiratory endurance, the better shape you are in the faster your heart rate will stable.

Biking is another excellent form of cardio you can work into your interval training. Start with a moderate speed for 2 minutes then build up to a rapid pace for 30 to 60 seconds then taper back to a moderate pace until your heart rate settles.

Conclusion

It stands to reason that interval training is set apart from the standard form of cardio, you get the best of two worlds combined into one workout, you work at a rapid pace giving you an all out full intensity training which will naturally tire you faster but instead of bringing your rate of training to a halt you continue at a slower rate of pace to keep your cardiorespiratory system working to a max burning a maximum amount of calories in a minimum amount of time.

FOR A REVIEW ON WEIGHT LOSS SUPPLEMENTATION, YOU CAN GO HERE TO CHECK IT OUT.

If you have any questions or comments, please feel free to leave them in the box below.

Please follow and like us:

Best high intensity interval training-skyrocket your metabolism

I don’t know anyone who wouldn’t love to get in the best shape of their life in time for summer, I know, you have heard it a hundred times already, you have to cut the calories until you find yourself eating like a bird, you find yourself trying to push out just one more minute of cardio until your left feeling completely exhausted and you always find it a struggle to find enough time to make it to the gym and endure another hour long workout.

Today I would like to talk about a program that seems to be raising some attention. If you don’t mind working up a sweat and getting your heart pumping, but shaving that one to two hour workout down to a fraction of the time and not even having to go through the troubles of finding enough time to get to the gym and wait in line for your favorite cardio machine, then you will love today’s topic, best high intensity interval training and ways you can skyrocket your metabolism.

HIIT training

High intensity interval training is a pretty simple straight forward program that will have you burning off those extra unwanted pounds in no time. You can do this workout right in your living room and not have to spend time going to the gym to do it, that is if you want to, you can take this workout to the gym as well and have even more sound training exercises to implement to your program.

High intensity interval training is when you can take two, three or four exercise and do them end to end and rest for a minute and do the exercise end to end for a second time, completing them four times through, this routine should only take about twenty five minutes. After completing this workout, it should have escalated your metabolism and continue to keep your metabolism high for as much as the next twenty four hours which in turn will keep calories burning in your favor and helping to carve of those unwanted pounds.

Benefits of HIIT training

Two weeks of HIIT training improves your aerobic capacity by six to eight weeks of regular endurance training, not only do you burn more calories during a high interval workout, but the effect of the intense training kicks your body’s repair cycle into action, that means you will burn more fat and calories in the next twenty four hours after a high interval workout than you would after a typical cardiovascular workout.

High intensity zone

When giving your body this type of exertion, you push yourself into an anaerobic zone, you will feel like you’re heart is trying to pump right out of your chest, but extreme training can lead to extreme results.

Running, biking and jumping rope all work together pretty good and you don’t need to use any equipment. You can do anything that gets the heart pumping, for instance crunches, leg raises and lunges.

Using weights would be less effective because your efforts need to be  on raising your heart rate, not your muscle size

No muscle loss  

Weight lifting and HIIT training do work hand in hand though because the typical CARDIO training prompts muscle loss for those who weight train and  and have worked hard for their muscle gains, but high interval training will allow dieters to preserve their hard earned muscles.

Along with the increased fat burning and muscle preservation, high interval training also stimulates production of your human growth hormone by as much as 450%.

High interval routine.

This workout may not be for a lot of people, due to back problems or joint  related problems, but if you’re feeling up to this one, it’s something you might like to try out. It definitely gets the heart going and the metabolism revving up.

(jump squats)

start with your feet a little more than shoulder width apart

bend your knees to a squatting position, jump into the air as high as you can, land as soft as possible so it isn’t too much of a jarring on your joints

continue by lowering into your next rep

do as many times as you can in 45 seconds

(alternating side lungs)

start with your feet together

side step with your left foot out to the left keeping your right leg straight while bending at the left knee

return your left foot back to standing and repeat, side stepping your right foot to the right

continue to lunge from side to side

do as many as you can in 45 seconds

(jumping lungs)

start out by standing with feet shoulder width apart, jumping with your left leg forward and your right leg to the back then land in a lunging position

jump up and switch your legs in mid air so that you land in a lunge position with your right leg to the front

continue with this back and forth trying not to pause too long in the standing position

do as many as you can in 45 seconds

Repeat this circuit three times.

{part two}

Run in place for one minute then immediately do jumping jacks for one minute.

Then drop down into a pushup stance, bending at the arms and hold for twenty seconds. The purpose of this is to briefly have a twenty second rest period, but not to completely stop, as you don’t want to let the heart rate settle too much.

Next you repeat the running in place for a minute and then the jumping jacks for a minute, then repeat the fixed arm push up stance for a second and third time, so part two you will repeat three circuits of this as well..

conclusion  

The sky is the limit when it comes to planning out a hiit training program that is right for you. Not everyone will be able to perform many of these exercises, so you can implement a routine that will work for you depending on your goals or your limits, you can increase the intensity or decrease it to something that will be workable for you.

Try this training program out for eight weeks and see if it don’t make you feel younger and stronger with the aid of speeding up your metabolism. A high intensity interval training program should increase your results by double of what a typical cardiovascular routine would do.

Till next time, keep training like a superhero.

Please follow and like us:

Does exercise prevent cardiovascular disease? The bottom line

It’s a new year, 2019, everyone is done with the new years celebrations and ready to start getting down to business with their new years resolution, whether it be giving up smoking, losing weight, getting into a new exercise regimen or starting up a new healthful diet and way of living

Many of us have tried to make that transition from eating unhealthy and polluting our selves with a wide array of things that do nothing but wreak havoc on our health, to ingesting only the cleanest and nutrient rich foods and cutting off all ties with bad habits such as smoking and drinking.

In today’s topic, I want to cover a subject that people have been raising question to for quite some time, does exercise prevent cardiovascular disease? and I would like to get down to the bottom line on this subject because cardiovascular disease has claimed the lives of far too many people, I can’t change what everyone is doing and I can’t change statistics, but if I can just help a few people in making some life changing decisions, I will surely be happy to know that I have done something in combating this known killer.

The importance of exercise  

Just like any other muscle, the heart needs exercise, muscles that don’t get used very often will weaken and atrophy. When the heart is worked, the heart can pump more blood through the body and work with optimal efficiency that will likely keep you healthy with less heart related problems. Regular exercise will also help keep your arteries and blood vessels flexible and maintaining good blood flow and a normal blood pressure rate.

Staying active  

According to the American heart association, as many as 250,000 deaths per year in the United States alone can be attributed to a lack of regular exercise. Living a sedentary life is one of the top five risk factors of heart disease along with high blood pressure, high cholesterol, smoking and obesity. People who are lacking physical activity or no exercise experience a higher rate of cardiovascular troubles like heart attack and death.

Studies have been done showing that people who reported more than twenty three hours a week of sedentary activity have a 64% greater risk of dying from heart disease than those who reported less than eleven hours of sedentary activity per week.

Studies show that exercise and diet can not only prevent, but also reverse some risk factors, but before you get on a training regimen of any kind, you should check with your doctor first. You don’t need to worry about working out long and hard hours, the only exercise you need to worry about doing is something that you enjoy doing, like a daily walk and stick with it on a regular basis.

Another study shows that sedentary people have 35% greater risk of developing high blood pressure than physically active people do.

Exercise has many benefits

A lack of physical activity can raise the risk of heart disease. If you stay more physically active and follow a healthful habit of following a routine or exercise program, this will help to lower the risk of heart disease.

Regular exercise will help to control blood pressure because it stimulates “nitric oxide” which keeps blood vessels open.

People who commit themselves to regular brisk walks can raise their levels of HDL “good” cholesterol. This regular exercise can contribute to an over 50% reduction in coronary events.

Researchers have found that heart attack patients that have engaged in exercise programs experienced a reduced death rate of 20-25%.

Studies from over the past fifty years show that physical activity reduces the risk of coronary artery disease, the subjects that engaged in the most physical activity had disease rates of 50% lower than those who were sedentary.

Fifty two exercise trials were analyzed showing that nearly 5,000 subjects showed reductions in triglyceride and LDL “bad” cholesterol levels. Even those with heart failure had benefited from exercise which will increase the hearts ability to pump  blood and improving the quality of one’s life.

A guideline to follow  

If you exercise for thirty minutes a day, five days a week will improve heart health and reduce the risk of heart disease according to the American heart association. When engaging in physical activity as defined as anything that makes you move your body and burns calories. This includes climbing stairs, sports, walking, biking, jogging and swimming.

No matter what the exercise is that you engage in, the studies show that some exercise is better than none.

The Mayo Clinic reports that you can benefit from ten minute intervals of exercise several times a day.

With the aid of a doctor, they can help you find activities that will increase your heart health without risk of injury.

conclusion  

After the various case studies, it’s evident that a regular exercise plan would be a requirement for not only better health but also heart health and heart disease preventive medicine. You don’t need to train like some bodybuilder or marathon runner, all you need to concentrate on is keeping a regular schedule of something that you enjoy doing, like a simple brisk walk, swimming is an excellent way to keep yourself in good cardiovascular health, as long as it’s something that keeps your body moving and keeps your heart working, remember, it’s your most important muscle.

It is my goal is to reach out to as many people as possible to deliver life saving information like this, if I can help just a few people out an offer life saving changes, I will know I have succeeded. Bodybuilding has always been my life, but there is so much more to a healthier way of living and when you have the opportunity to help others out, it really makes it all worthwhile.

To your health, onwards and upwards.

Please follow and like us: