Interval Training Tips for Effective Weight Loss

ByMarcus J Michael

Today, there is one proven form of exercise that is highly recommended for anybody who is really serious about losing weight and getting into his or her desired body shape in the shortest possible time and that is through the use of high intensity interval training - also known as HIIT.

High intensity interval training (HIIT) is a proven, time-efficient and safe interval training technique that by far outperforms any type of conventional low intensity aerobic exercise technique.

HIIT is an exercise technique that incorporates the alternating of short high-intensity exercise intervals with longer low-intensity recovery intervals during an exercise session. To put it more succinctly, HIIT is the mixing of short burst of intense exercise with longer recovery breaks - doing some short energy burst, then slowing down to recover and repeating the same procedure throughout the exercise session. You can make use of interval training during your exercise sessions such as sprinting, skating, jump rope, treadmill or swimming.

By way of illustration, let's assume you are going on your normal morning jogs. First, you might want to decide on the number of energy bursts (high intensity intervals) you want to add to your jogging this morning. It is equally important to remember that during this energy burst you'll have to push your heart rate above your normal training zone to about 80-90 per cent of your present capability.

You can begin jogging by warming up for about 5 minutes, then suddenly do a sprint burst for about 1 minute and thereafter slow down to your normal pace to recover for another 4 minutes. Repeating this procedure twice and giving yourself about 5 minutes to recover will add up to about 20 minutes of workout for a start. As you go on, you can start increasing the high intensity burst interval to increase the impact.

Generally, high intensity interval trainings last for just about 20 minutes excluding the warm-up and recovery periods. The idea behind HIIT is to develop the ability of holding onto the anaerobic state - high intensity interval - for a longer cumulative time during the workout session. However, the resting or recovery interval cycle of the workout is normally longer than the burst interval with an average of about two to four times.

There are basically four parameters which can be adjusted when planning a high intensity interval training workout taking into consideration your current overall fitness level as well as weight loss goals. These include:

Intensity / Speed of High-Intensity Interval
Duration / Distance / Time of High-Intensity Interval
Recovery Interval / Duration of rest
Number of repetitions of each interval

According to the American Council on Exercise, everybody can benefit from some type of high intensity interval training. While beginners can start by using interval training to gradually increase their level of endurance to a point where they become able of incorporating more strenuous higher intensity exercises, those already in good shape or even athletes can employ HIIT to boost their speed, endurance and overall performance.

The following interval training tips and guidelines can help you reduce any risk of injury and also help to maximize your high intensity interval training benefits.

1. Avoid performing exercises on an empty stomach

It is generally recommended to eat at least thirty minutes before workouts as this increases your ability to exercise harder and for much longer. Also eating before exercising helps you to eat fewer calories during the day compared to when you exercise on an empty stomach.

2. Maintain a healthy eating habit

It is still very important to ensure that you maintain a healthy eating lifestyle to provide the energy you need to cope with high intensity interval training and also to support your general weight loss initiative. Incorporate proteins, vegetables and low glycemic index carbohydrates into your diet to provide the necessary energy as well as minerals and vitamins.

3. Always warm up and cool down

Take about five minutes to warm up before exercising and another five minutes or thereabout to cool down after completing your exercise session. Warming up at slow rates prepares your joints, muscles and heart for the exercise. The cooling down period allows the body to return to its resting state and also help to prevent injury and muscle soreness.

4. Increase intensity gradually

Although the secret to HIIT is the intensity applied during the workout session, it is however generally physically demanding and therefore always recommended to start according to your current fitness level and not to push yourself too hard when just starting HIIT.

5. Push yourself as hard as you can

When your endurance level increases, you can now attempt to sustain your high intensity intervals for about three to five minutes before slowing down to recover. The body generally adapts under intensity, therefore it is advised to always push yourself a bit harder every now and then for the body to keep trying to adapt to functioning at these higher intensities which helps to increase your overall weight loss ability.

Re-take CONTROL of your life today to get that trimmer and healthier figure of your dreams by checking us out right now to get some topnotch best weight loss tips in addition to some of the best weight loss programs that will help you lose that excess body fat permanently!

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

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The Benefits of Resistance Training in Weight Loss

ByMarcus J Michael

Irrespective of the angle from which you might want to look at the many options of losing weight being promoted today, the truth remains that proper diet and exercise are the surest ways to achieve healthy and sustainable weight loss.

Though an individual's ability to lose weight depends on several factors, it is nonetheless a generally acknowledged fact that the most important factor that can drastically impact weight loss is nothing more than an individual's basal metabolic rate (BMR).

BMR, which is also referred to as resting metabolic rate (RMR), is the total amount of energy that the body requires to maintain its vital functions such as heart rate, blood pressure, respiration, as well as body temperature while it is at rest.

This energy accounts for about 50-80% of an individual's total daily energy consumption which automatically makes it the biggest contributor to overall metabolic rate (as metabolism is impacted by several other factors besides BMR) and thus his or her weight loss ability.

In the same vein, the biggest contributor to your BMR is the total amount of fat-free mass (lean body mass) you have on your body. This is actually the amount of muscle on your body and it has been demonstrated that the more muscles you have, the more calories you will be able to burn because muscle is considered to be more metabolic than fat.

Similarly, the best way to increase your muscle mass is by engaging in resistance training through the use of resistance bands, free weights, or machines. Resistance training, or weight lifting, increases your overall metabolism like no other exercise routine can and concurrently increases and continues your fat burning processes for up to 48 hours after terminating your workout session.

Essentially, there are three ways through which resistance training impact your metabolism and these are as follows:

1. The Workout Session
As the muscles contract under heavy loads, they generally require more energy and also produce heat as a by-product of the muscular contractions. The rate of increase in metabolism largely depends on the amount of muscle mass and also the level of resistance employed during the workout.

Generally it is considered that the amount of calorie expended during the resistance training is a function of the total amount of weight lifted - the heavier the load lifted, the higher the metabolic increase which equally leads to greater calorie expenditure.

2. The Excess Post-Exercise Oxygen Consumption (EPOC)
According to a recent research study by the Colorado State University, strenuous resistance training have the capability of increasing the body's metabolic rate for extended periods and is mostly influenced by the oxidation of body fat.

EPOC is the amount of oxygen required by your body to recover from the muscular strain resulting from the resistance training. This oxygen is what is used to oxidize the built up lactic acid in the muscles and to replenish its stock of intramuscular glycogen as well as the repair of micro-tears sustained by your muscles while exercising. This is where the power of resistance training actually comes from as this process of repair can go on for more than 48 hours after the stop of your exercise session.

Furthermore, resistance training generally makes use of glucose (derived from carbohydrates) and the more glucose expended during the workout session, the more oxidation of fat that will occur after the exercise in order to meet the increased energy demands for muscle repairs.

However, other factors such as the amount of energy expended while exercising; increases in body temperature, breathing and heart rate; and also muscle and blood oxygen store restorations, affect your post-workout oxygen consumption. Generally, the intensity of your exercise is almost directly proportional to the amount of fat that will be burned during the recovery period.

3. The Additional New Muscle Mass
Scientific studies have confirmed that one pound of lean muscle can burn up about 30-50 calories per day while at rest and about 50-100 calories per day to function. Although this might appear insignificant, adding about 3-5 pounds of muscles can however have a very significant multiplier effect in BMR increase.

Resistance training is arguably the best known method of effectively building new muscle mass. The new muscle mass affects your metabolism basically because the new lean muscles are generally metabolically active and also causes a corresponding increase in post-exercise oxygen consumption.

Therefore it can be said that the use of cardiovascular exercise alone for weight loss will not take anybody very far. To achieve the best results with your weight loss efforts, it is therefore important to incorporate some form of resistance training as an essential component of your workouts.

Re-take CONTROL of your life today to get that trimmer and healthier figure of your dreams by checking us out right now to get some topnotch best weight loss tips in addition to some of the best weight loss programs that will help you lose that excess body fat permanently!

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

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Using High Intensity Interval Training for Weight Loss

ByMarcus J Michael

A time there was when the best advice from fitness experts was that you spend hours in the gym performing cardiovascular workouts in order to build better muscles and lose weight. However, there is a new twist to this erstwhile popularly held notion and it is the use of high intensity interval training.

Unlike several other quick weight loss advices that most people consider to be "too good to be true", high intensity interval training (also referred to as HIIT) is rather a proven, efficient, and safe alternative to effectively lose excess body weight when compared to conventional cardio exercises.

One issue that makes conventional cardio exercises which generally employ specific training methods over a period of time inefficient in helping individuals lose weight and maintain it is the fact that after about four to eight weeks, the body normally starts adapting to this specific training method and overall effectiveness starts to reduce.

The human body is good at adapting to both internal and external conditions especially those it considers to be stressors - like exercise. Therefore, while low intensity cardiovascular exercises have the ability to help individuals lose weight, a diminishing effect is generally experienced once the body finally adapts. At this stage you might have reached a "plateau" which generally indicates that your body has successfully adapted to your current routine.

This is one of the reasons why high intensity interval training (HIIT) is more effective as it does not allow the body to get used to the exercises being performed by interrupting its rhythm. HIIT is a specialized form of interval training that involves the incorporation of short intervals of maximum intensity exercises with longer intervals of low to moderate intensity exercises in an exercise session.

Essentially, HIIT is you having to do a number of short burst of intense exercise followed by a longer recovery interval and the repeat of this sequence during your exercise session. This abrupt interval jolt automatically - howbeit unexpectedly - turn things up a bit forcing the body to search for more energy to satisfy the sudden increase in demand.

The body has three major options for sourcing energy fuel to satisfy this increased demand and these are - carbohydrate, fat, and protein and which can be obtained from either the bloodstream or the muscles.

Unlike carbohydrate, fat generally require more energy to burn and is considered a slower burning energy and is what is mostly used during cardio exercises as there is sufficient oxygen in the bloodstream for its oxidation at this intensity level. However, if sufficient intensity is applied to aerobic exercises, the body suddenly runs short of oxygen supply and this results in a reduction in the amount of fat than can be oxidized by the body.

Consequently, for the body to be able to keep up with this abrupt energy demand, it usually turns to carbohydrates which are a faster burning energy. At moderate intensity, the body can source carbohydrates (in the form of glucose) from the bloodstream but at higher intensities it generally turns to the glycogen (mixture of water and glucose) in the muscles.

At high intensity the body is said to be exercising in an anaerobic state - whereby the body is exercising so fast or energetically that the bloodstream cannot supply enough oxygen to the muscles forcing them to exercise without oxygen.

Having expended most of the glycogen in the muscles during the short energy burst, the body resorts to its stored body fat during the recovery interval and this cycle continues to the end of the exercise session. This routine generally creates a significant energy deficit in the body.

However, it is actually after the high intensity interval training itself that the effectiveness of this routine is experienced. This is due to the fact that the body continues to burn its stored fat while attempting to replace the expended muscle glycogen. It has been demonstrated that this fat burning process can continue for up to 48 hours after performing HIIT exercises and therein lays the awesome power of HIIT - supercharged increase in basal metabolic rate (BMR).

HIIT can be used during your sprinting, swimming, rowing, cycling, walking, or cardio machine (stationary bike, cross-trainer, or treadmill) exercise sessions. Incorporating HIIT into your regular fitness routines will enable you to increase your overall endurance, improve your oxygen intake, build new metabolically active muscles, and also burn calories much faster.

However, HIIT is pretty physically demanding and definitely not meant for everybody. It is therefore recommended that those who are relatively new to aerobics, who are not in good shape, have cardiovascular problems, or any other serious health concerns, should endeavor to start with low to moderate intensity exercises for some time before attempting any form of high intensity interval training.

In summary, it can be categorically stated that high intensity interval training is the best way to go for any individual who is really serious about losing weight. If you've seen little or no results from your conventional cardio exercises, it is time to turn to a more efficient, effective, and safe weight loss strategy by making use of high intensity interval training.

Re-take CONTROL of your life today to get that trimmer and healthier figure of your dreams by checking us out right now to get some topnotch best weight loss tips in addition to some of the best weight loss programs that will help you lose that excess body fat permanently!

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

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Blogunzu Yedekleyin - Blog Nasıl Yedeklenir?

Zaman zaman yaptığımız anlatımalarda şablonunuzun yedeğini alın diye yazıyoruz, aldığım yorum ve maillerde bir çok kişinin bunu nasıl yapılacağını sorması beni bu yazıyı yazmaya teşvik etti.Şablon yedeği alma ve blog içeriğinizin yedeğini (blogunuzu kopyalamayı) almayı sizlere anlatacağız.
Blogunuzun tamamını iki aşamada yedekliyebilirsiniz.Birinci Tasarım olarak blogunuzu yedekleme, ikincisi ise

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CEDRIC McMILLAN 02

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Love Handle Workouts - Get Rid of Unsightly Fat

ByKevin Cassidy

If you are one of the millions of people who have to contend with excess fat around your midsection, there are love handle workouts that you can do on a regular basis to get healthy and fit. One of the things that you can do to reduce the fat that has accumulated on your back and also make your abdominal muscles stronger is exercise to strengthen all of the muscles in your lower back region, which will balance the strength in your torso. By doing this on a regular basis, you can reduce the amount of fat on your back. A great exercise to try to strengthen your lower back is to lie on your stomach on the floor and move your feet and knees like you were swimming. You can do this for 30 seconds and repeat twice.

Love handle workouts are for the area around the midsection known as the obliques. You have to be able to increase your metabolism so you burn the extra fat. A good aerobic workout will tone your body all over. If you don't have the option of joining a gym, you can just exercise at home, or start going on brisk walks. When you get accustomed to working the muscles that are out of shape, it will get easier. Another exercise that can help to reduce the fat is twist crunches. You can do this by lying on your back with your hands behind your head. Bend your knees and lift your left knee to right elbow. Alternate several times.

There are additional love handle workouts that will not only get rid of the oblique fat but will also strengthen and tone your thighs. In order to get rid of the fat, you have to consume fewer calories in addition to getting sufficient exercise. You should also include cardiovascular exercises, which are very efficient in burning excess fat. The best forms of cardiovascular exercise are walking, jogging, biking, or swimming.

A form of exercise that will slim you, tone up muscles, and is one of the best love handle workouts, is known as Pilates. Using slow, methodical movements, you can start getting results within two or three sessions. There are Pilates exercises to do specifically to trim the fat from your abdominal region. Kneel on the floor, and then sit back on your heels. Put your hand on the floor to the left side of your feet. Reach your right arm up and over to the left side. Alternate this exercise four or five times.

Kevin Cassidy is a fitness expert that contributes content for several of his own health and fitness websites in addition to other websites and publications. Check out Kevin's site www.howtogetabsfast.co for tips and resources on how to get abs fast. And click here for more ideas on love handle workouts specifically.

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Fat Loss and Strength Training – for Busy Women!

“I don't want to bulk up.”  I hear that from many women that strength train. While it’s true that the main effect of weight training is building muscle, research shows that moderately heavy, low repetition training increases a woman's metabolic rate more than light weight, high-repetition training.  All women need some form of resistance training in their workout program.   Women need to train at a high intensity so they can get the metabolism boosting benefits without the fear of developing the dreaded “bulk.”   Lifting light weights for 100’s of reps is not going to get you where you want to be.

So what’s a girl to do?  How do you maximize your workout efforts to get the most body sculpting benefits?

A well-rounded fitness and fat loss program avoids the old school one to two body parts per day with long, slow cardio sessions and includes the following:

·    High intensity total body weight training sessions - Use weights to build small amounts of muscle and burn lots of calories. I prefer to structure the workouts in supersets of non-competing exercises so that you never waste time resting. You will do one lower body exercise and immediately move to the upper body or core.

·    Bodyweight training – Bodyweight exercises can be used in traditional strength training supersets or in a series to create circuits to burn calories, boost metabolism and improve your overall fitness.

·    Interval training – The best results to get lean are achieved by high intensity cardio intervals.  Avoid the lower intensity, longer duration exercise sessions. You will notice how much leaner you get and you will save time!

·    Frequently changing your training variables will constantly demand your body to change, helping you get maximum results in minimum time.

·    Use bodyweight exercises - There are dozens of exercise variations you can do for lunges, push ups, bodyweight rows and chin ups.   Use the Stability ball for single leg exercises, and yes of course, abdominal exercises.

With my training and research, I have concluded the most effective training schedule for women wanting to sculpt muscle and get lean is workouts consisting of weight training and bodyweight exercises.  Three sessions per week is optimal while focusing on total body during each workout.  Punt the old school body-part training workouts - the ones where you do chest on Monday, back on Tuesday and so on.   Focus on a total body workout three times per week and zero in on what I call the FAB FOUR multi-joint exercises. You can add more exercises as time permits.

The FAB FOUR multi-joint, multi-muscle exercises that address the following movements: 

Pushing, pulling, squatting and hamstring hip hinge type of movement.  An example would be a push up, body weight row, over head squat and a dead lift of hip hinge.  These exercises all activate the core indirectly.  Planks and stabilization moves are best to strengthen the core and avoid stress on the discs that traditional sit ups can cause.

For more information on how to maximize your workout time and get fit, contact AllyFitness for a complementary consultation.

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Three Effective And Fun Ways To Lose Weight Exercising

Figuring out the best ways to lose weight by exercising can at times seem like a challenge, but as long as you take a bit of time to do some research, you can be well on your way to success.

The biggest problem that many people make in their quest to lose weight exercising is not gaining the background knowledge of what it takes to succeed. Instead, they just hop on the first plan that they come across, even if they aren't even sure that plan is properly structured to help with fat loss success.

By learning what the best ways to lose weight by exercising are, you can put your best foot forward to win the battle of the bulge.

Let's take a quick peek at what you need to know to see maximum success.

Circuit Training

The very first of the main ways to lose weight by exercising is by performing circuit training. Circuit training is an excellent technique as its going to help to provide a cardiovascular workout as well as a strength and conditioning workout, bringing you the fastest results possible.

By doing circuit training, you can cut back on any cardio training that you might be doing, leaving more time to get done everything else you want to do during the week.

If you run a busy schedule, this is an excellent way to lose weight exercising.

Boot Camp Classes

The second best way to see results from your workout program is with boot camp classes. Boot camp classes are going to have you performing a number of different exercises, both bodyweight as well as weight based.

These classes are great for those who enjoy a group atmosphere with their approach, and will also help to challenge you from both a cardiovascular and a strength training angle.

If you're tired of going at your sessions alone, make sure that you give these some careful consideration. The more like-minded individuals you can bring into your life, the better your chances are of sticking with the fitness lifestyle.

Crossfit

Finally, the third and last way that you should use to help you lose weight exercising is Crossfit sessions. More and more people are looking into the benefits that Crossfit training has to offer and they are numerous.

Crossfit combines a variety of different exercise types into one solid workout program that will boost your strength, enhance your cardio conditioning, and help to improve your balance and agility as well.

Many Crossfit classes incorporate gymnastics based movements into the workout, so you'll really get a wide variety of different exercises by using this approach.

So there you have the main ways that you can get in shape quickly and lose weight exercising. You definitely don't need to use all three of these exercise variations in your program, but if you can incorporate at least one into the mix of the usual workout sessions that you're doing, you'll be well on the road to success.

The author of this article is Kevin and he loves an active living and healthy lifestyle. He believes that all of us should devote at least a portion of our day to some sort of fitness activity.
To learn about more options to lose weight exercising you can check out his website here:

http://www.loseweightbyexercising.com

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

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Blogger için Basit Şık Görünümlü Slayt Alanı

Blogger için tasarlanmış kurulumu basit görünümü şık olan bir salyt alanı ile daha karşınızdayız.Genişliğini ve yüksekliğini ayarlayabileceğiniz, slayt geçişi otomatik veya tıklamalı olan  jQuery slayt alanını blogunuzda görselliği ön plana çıkarmak istiyorsanız mutlaka kullanmalısınız.Bu slayt alanını blogunuza uygulamak için.
DEMO GÖRÜNÜM 1-Blogger Hesabımızla Giriş yapıyoruz.
2-Kumanda

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Food Firsts (4)

On Sunday, Mr. Lovely and I had pizza. I made the dough (my first attempt) and it didn't even suck!

The recipe was adapted from here.

4 1/2 cups  whole wheat flour
1 3/4 tsp salt
1 tsp instant yeast
1/4 cup olive oil (optional)
1 3/4 cups water, ice cold (40°F)
Semolina flour OR cornmeal for dusting

I am not going to go into the making of the dough in detail; if you want more information, you can go to the original site. Basically, add together all the dry ingredients. Then add the oil and water and stir, using a metal spoon kept cold, or your hands, which you should keep dipping in ice water. Once the dough pulls away from the sides of the bowl (about 5 mins), split it into 6 equal portions. Each portion should make about a 9 inch pizza.

I kept two portions in the fridge and put the rest in the freezer to pull out later. When you are ready to use the dough, take it out of the fridge about 2 hours beforehand. Flatten out the ball and cover loosely with a piece of saran wrap until it's time to cook. When you are ready with all your toppings, you can throw the crust or you can just roll it with a pie roller. I put cornmeal on my baking sheet and placed my crust on it, then poked holes in it with a knife to keep it from rising.  Put your toppings on and then cook on your oven's highest setting (mine is 550) for about 6-10 minutes (mine took 7).

The Topping Bar

Serve and enjoy! We had a ton of fun and this is a great idea for if you are having people over, because each person can make their own pizza with whatever they want on it!  As you can see, some people like to heap stuff on theirs and some people take a more simple approach. You can try to guess whose is whose.

Do you ever make your own crust? Or add your own toppings? What is your favorite pizza topping?

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