Are You Currently Using Cardio in Your Workout Program?

Are You Currently Using Cardio in Your Workout Program?

If so you shouldn’t be…

Well at least not the way that you’ve been taught up to this point…

For years it has been common knowledge that you need an hour of cardio per day in your “fat burning zone” to lose weight.

What if this was crap information? Is cardio really the preferred way to lose weight? Have you ever heard of HIIT? If not I’m sure you have heard of strength/resistance training.

For those that don’t know about HIIT, it stands for High Intensity Interval Training. It is based on the theory that if you workout for short, intense intervals (as opposed to long bouts of standard cardio) that you will burn more calories in the same amount of time.


This creates a much more efficient and effective type of exercise program compared to your current standard cardio workout.

Let me explain:

Let’s say you have two workout regimens to choose from…

1) Run on a treadmill for 60 minutes – 5 days a week

2) Do strength resistance exercises for about 25 minutes, followed by HIIT for 20 minutes – 3 days a week

Which of the two would you rather do? The one that is the quickest way to lose weight right?

Of course you’d only rather workout 3 days a week. I’m sure you (like I) are way too busy to be at the gym 5 days a week. Our time is precious and we shouldn’t waste it working out superfluously. We should focus our time on the most efficient workouts possible in order to optimize our results.

Now you may be skeptical, but don’t be. Studies have proven that interval and strength training increase your body’s metabolism, allowing you to burn more calories than standard cardio alone.

It is better to see with an example…

Say you walk on a treadmill at a steady 4 mph. Over the course of an hour you may burn 600 calories or so.

Compare that to walking at 6 mph for intervals of about 30 seconds followed by 45 seconds of active rest (back down at 4 mph). Repeat this cycle for 30 minutes and you’ll not only burn calories while you walk, but your metabolism will increase to a level that keeps you burning calories long after you are done, including while you sleep.

Just make sure you have a 5 minute warm-up (walking at 4 mph or slower) and a 3 minute cool down period (again at 4 mph or slower).

You now have a workout that is 3 times more effective and can be done in literally half the time. There are numerous ways to incorporate intervals too – I personally prefer the stationary bike… The model I have has 8 levels of resistance. I currently do intervals on level 6, so not only am I increasing my metabolism from intervals, but the resistance develops my muscle mass as well.

I usually do intervals for 20 minutes or so. I start out at a slow pace, 10 mph or so I’d say. My intervals actually run for 30 seconds at about 15 mph, followed by an active rest of 45 seconds back down at 10 mph.

Now the bike will say that I burned about 235 calories when I’m done, but my metabolism will still be cranking when I’m done, so I know I will have burned much more than that by the time the night is over.

If I just rode at 10 mph for 30 minutes I’d only burn about 300 calories total because my body wouldn’t be working as hard to recover.

Hopefully you can see with this example how much more effective interval training is over standard cardio.

The same metabolism benefits are given when you incorporate strength resistance to your workouts. You shouldn’t focus on just cardio, ever. That includes using only HIIT. Your body needs to be pushed to its limit.

By pushing your body with resistance, you are making using more energy (i.e. burning calories) to return it to its original state.

This metabolism boost is the key to losing weight friend, don’t let anyone tell you different (from an exercise stand point of course – you still need to have a healthy diet).

There are many weight lifting programs out there for your choosing, just be careful with your selection. There is a lot of crap information out there and I don’t want you using the wrong program.

Get Rid Of Fat From Your Belly With These 4 Simple Foods

Get Rid Of Fat From Your Belly With These 4 Simple Foods

There are many people who have weight issues. It is not only because they do not make use of the diet plans to lose weight fast but it is also because they want some fast track results which is really not possible. One can lose their weight with the kind of food they eat but unfortunately very few people are aware of the same. These foods will not only help lose weight but will also supply those nutrients which are required for healthy living. We would, in this article, try to have a look at some of these items.

Peanut butter

If you eat organic peanut butter, you can definitely shed some weight off your body. Stay away from the commercial brands. Eat organic stuff which is rich in niacin. Niacin helps with digestion and proper assimilation of food. If the digestive tract is cleared, all the other problems as far as weight loss would come to rest.

Eggs

Eggs are very good for health and if you doubt the same, then go and ask those people who have been eating eggs for quite some time. Eggs provide the body with protein and also vitamins which help in breaking down the fat and converting it to healthy energy. The protein content helps with the metabolism and also quicker healing of the body in case of injuries. If you eat one to two eggs per day, it would help you feel full and also satisfied.

Berries

Berries are nutrients-rich and one should not go with the size of the fruit. It is rich with antioxidants which help with the fat burning process. It also helps in bringing down the blood sugar levels in the body. People who are exposed to insulin are likely to gain more weight than normal.  If you are going for berries, go for blueberries and cranberries as they are the most effective of all the berries.

Nuts

People think that nuts would only add to the fat content in one’s body. To some extent it is true but it would not really be a problem if people take these nuts in limited proportion. These nuts are rich in fiber and popping a few would keep you full and not make you feel hungry. Remember, these diet plans to lose weight fast would work out only if they are religiously practiced.

Dangers of Detox Diet

A good many people which have attempted the detox diet talked of outrageous changes inside of their bodies in usually a couple of days. Still, notwithstanding the huge popularity, a couple of health caring professionals have settled the detox diet should be avoided, if possible.

Critics say which detox diagnosis is a rsther than impassioned diet which competence finish in unpropitious side effects, if not finished right. Experts say which the mechanics of this detox diet was not formed on systematic investigate often it is referred to as junk science. Dietitians hold which the diet offers a proxy modification in the persons weight, but the changes wont hang around for long. Soon enough, people have attempted the detox diet will in the future go behind to their strange process of eating, and their physique weight will go behind to what it was.

The detox diet module is believed to be the resolution to the actuality which the tellurian physique contingency be shielded from toxins which competence be unpropitious to the wellbeing, but this idea is deserted by sure dietitians and healing practitioners. Most of them hold the tellurian physique is already versed with integrated systems which competence urge itself from damaging toxins – these have been the tellurian bodys liver, kidneys and digestive tracts. They pronounced which so prolonged as those systems duty well, theres essentially no need for a detox diet.

A thing which a couple of hostile nutritionists determine with the proponents of this detox diet is the actuality which an sold should devour sufficient liquids and fruits and vegetables. Because many people crop up to have lost the significance of H2O and vegetables, the detox diet competence be a process to move them behind to the basics. Nevertheless, they sojourn unbelievers of this fast given this sold diet is so tying which it becomes infinite for long-standing make use of – and to supplement to this, they pronounced which those formula have been usually temporary.

The formula of this detox diet competence be celebrated even after a couple of days in to the care – however the physique will fast recover which weight in usually a diminutive duration of time. The short duration of those formula of this binding diet, as many professionals believe, competence not be value all the hardships. Some people who have attempted the detox diet have reported the primary days of their exam were difficult as hell.

Individuals which mount opposite this diet say which a immature lady in budding health or male competence ward off the heated slight for a unequivocally prolonged time, but, not usually any one competence be in the state to do this. Certain groups of people competence go by adverse effects, in particular: immature children, diseased teenagers, profound or nursing mothers, aged people and people which retain cardiac issues and alternative ongoing conditions. Their conditions leave them receptive to abdominal and cardiac issues competence be the outcome of which arrange of regime.

In summary, many dietitians and healthcare providers hold which going by a detox diet is a difficult preference which one contingency simulate on prior to unequivocally creation it. No chairman should unequivocally possibility endangering their health to simply lose weight in the shortest probable time. Extraordinary diets, similar to the detox diet, should be the final review since there have been alternative healthier choices.

Athlete Foot Symptoms at Sports Nutrition

Sport Nutrition And Essential Oil Supplements

For all the fuss made against oils and fats, many essential oils are an absolute essential for the body. Not too much but just the right quantity, almost like lubrication for a machine to run properly. The reason for this negative image is due to the fact that most of us get the wrong kind of fat. Everyone and especially sportsmen need the good and healthy essential oils and fats for the proper functioning of the body.

Vitamins like A, E, D and K are fat soluble vitamins and the body needs the fats to absorb these vitamins from the food and deliver them for use by the body. These vitamins are a must for athletes to maintain their bodies in top shape. Essential oils are also among the best sources for obtaining energy and they aid in the formation of healthy, new cell membranes and the eicosanoids. Eicosanoids are a fatty carbon compound essential for controlling body systems, including inflammation and immunity. If that was not enough, the eicosanoids act as messengers in the central nervous system which are the most complex networks in the body. Essential oils are a must for our bodies to run smoothly and function properly.

One great, healthy essential oil for sports nutrition is flaxseed oil. Flaxseed oil is rich in linoleic and alpha linoleic-acids which are unsaturated omega-6 fatty acids. The body cannot function without these linoleic acids as they are essential for all mammals. Deficiency of linoleic acids will cause loss of hair, dry hair and poor wound healing before more serious organic failures. Flaxseed oil also helps in autoimmune diseases and can be taken as a supplement.

Cod liver oil is another essential oil supplement. It is rich in vitamins A and D. The vitamin A is an essential vitamin for good eyesight. Even though vitamin D can be processed from the sun by the skin, sun exposure is not recommendable due to harmful radiation and the possibility of skin cancer. Cod liver oil supplements can provide the vitamin D needed by the body for regulating the calcium metabolism. Lack of vitamin D can cause loss of calcium which in turn weakens the bones.

Fish essential oil supplements provide Omega3, considered a heart protector, so essential for the body. Fatty parts of the fish like the belly and head contain large amounts of fatty oils which contain Omega3. A can of tuna too is a good uncomplicated source for Omega3. Omega3 improves heart function by helping the heart to pump strongly and clearing the arteries of the harmful low density cholesterol or harmful cholesterol. Omega3 helps reduce the heart rate, allowing the heart to supply oxygen rich blood to the brain and all organs in the body. A lower heart beat makes the athlete less tired as the athlete does not get out of breath and weak.


All essential oil supplements though good for the body, must not be taken without consulting a qualified physician due to individual reactions and cross reactions with other medication being used or any health condition the athlete may have. Most importantly, essential oil supplements usage must not be exaggerated, as overdoses are accumulated in the body and not excreted as these oils are fat soluble and not water soluble and can rise to toxic levels.