Doing Strength Training Exercises:
While doing strength training you need to overload your muscles. This can be done by using different combination of duration, intensity, frequency and type of exercises. Good frequency and progression also play an important role. This actually gives you a certain proportion to deal with the workouts plan on daily basis.
Remember neither your muscle size increase nor they become strong when you are doing the workouts. Its fine to train on alternating day but it’s also fine to train like 5 days in a row, if same muscle group is not trained in two consecutive days.
You will come across many benefits after doing the strength training. This exercise will help you to balance yourself, get better heart condition, boosts energy, burns calories, increases bones density, betters the cholesterol level and also helps in muscle expansion.
How to get trained:
According to the ACE (American Council on Exercise) people can easily enhance their muscles, after the resistant workouts. Keep in mind, Progression is the key.
While performing exercise, always start up with large group of muscles (compound exercise), and end up with small group of muscles. In order to evade damages and injuries, you should be very careful. Always use the best weights which you can easily handle.
5 Key Points to Remember
1. Keep proper posture while doing workouts
2. Breathing process must be normal. You should exhale at the time of exertion – when the force is applied of the movement.
3. Each set should consist of 8-12 reps but it’s important to change the number of set and reps at every 4 to 6 weeks.
4. The resistance should not be heavy that you are unable to lift it at least 8-reps per set.
5. Minimally, you should attend 2 to 3 sessions of strength training during a week.
Cardio and Weight Training
Usually, people do confuse about the issue of when to do cardio – before the strength training or after that. So keep in mind, start your workout plan with weight training, and then go for cardio. If you start with cardio, you will get tired when it’s time to do your weight lifting.
Perfect time for Weight Lifting
You must be thinking about the perfect time to do workouts, it’s the time before you are going to take meal. Never start your workouts just after taking the meal. You can a snack around 60 minutes before your workout. For this snack, focus on Protein and some carbs. I like to take cottage cheese (protein) with fruit salad (carbs).
Things you must have
Remember, you are in fitness center for the sake of building muscles or losing weight, not for socializing. Don’t waste time and keep moving and stay on your mission!
Strength Training For women
Women of all ages can easily do strength training. Women have 10-30% fewer muscle hypertrophy hormones than men. This is the reason strength training will not lead women towards the process of muscles building like women in magazine.
Now, you should decide whether you stick with the cardio or go for strength trainings, as free weights are giving you better and quicker results.
To discover my secrets how I won the Lean Body Challenge in 2008 (contest hold by Lee Labrada, former Mr. Universe in bodybuilding) Grab your F.R.E.E copy of my Special Report
]]>But what’s the truth of the matter here?
Is empty stomach cardio really one of the best exercises for weight loss or does it really matter when you do your cardio training as long as you get it in?
Let’s look at a few of the most important things to remember when it comes to empty stomach cardio training.
Overall Workout Program Set-Up
The first thing you should think about when deciding if this is one of the best exercises for weight loss for you is what the overall design of your workout program looks like. If you’re using a workout program that calls for you to be in the gym four days of the week, chances are pretty high that this doesn’t leave you a lot of time to get in your cardio workouts as well.
Since you really shouldn’t be performing cardio workouts before your weight lifting workouts, that does tend to mean that you will be better off performing empty stomach cardio first thing in the morning to get it out of the way.
If you can do that and then include your weight lifting workouts later on in the day after work or school, that will likely be the most ideal set-up.
Diet Plan Design
Second, also look at your diet plan design. If you are using a rather lower calorie and carbohydrate diet, you may not need empty stomach cardio in order to successfully lose belly fat. In this case your body is likely burning off enough body fat as it is so if you can just maintain your current diet and focus on good weight lifting workouts, you’ll do fine.
Remember, diet and cardio go hand in hand. The stricter you are with your diet, the less cardio you will have to do overall. Likewise, if you want to relax a bit more with your diet, then you will likely have to do a bit more cardio to make up for it.
Intensity Of Cardio To Be Performed
Finally, one thing that you must know about this one of the exercises for weight loss is that you should never aim to perform a high intensity cardio session without eating first.
This form of cardio really does rely on glucose for fuel so if you haven’t eaten before hand, it’s going to be incredibly difficult to maintain the degree of intensity that you’ll likely want to work at.
Moderate intensity cardio is fine on an empty stomach but save the higher intensity interval cardio training for times when you have eaten before hand.
So keep these quick tips in mind for your cardio training. It’s one of the exercises for weight loss that can be very effective but only when used in the right manner.
Turn Your Body Into a Fat Burning Machine with Your Special Report on Express Fat Loss
]]>You don’t have time to work out? Don’t worry!! You don’t need 60 minutes to get a good workout. Perform each exercise for 1 minute and repeat twice for a great workout in 10 minutes Just try this one and let me know how you feel.
And don’t forget to Grab Your Free Special Report on Express Fat Loss. How you do this? CLICK HERE
| Exercise | Manual-Notes (if any) | ||||
 High Knee Drill1. Stand at foot of agility ladder or just stand in place. 2. Drive knee up towards chest and place that foot in first square or back on the ground. Drive other knee up and land in next square and so on down the ladder in a moderate to fast jog with minimal ground contact time. Trainer’s comments: |
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 Burpees1. From a standing position, jump as high as possible and land down on your feet with your hands on the ground. 2. Kick your feet back. For a moment you will be in a push up position and jump back up again as fast as possible. 3. Repeat for the required repetitions Trainer’s comments: |
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 Pushup with rotation1. Start by completing a normal pushup and then at the top of the second pushup pick your hand up off the ground and rotate your upper body so that your hand is above your head. 2. Proceed to complete this same movement with the other arm. Then return to a normal pushup. 3. Complete this movement for the desired number of repetitions. 4. To make this more challenging hold a dumbell in each hand while completing this movement. Trainer’s comments: |
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 Squat Jump1) Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position. 2) Arms should be in the “ready” position with elbows flexed at approximately 90°. 3) Lower body where thighs are parallel to ground. 4) Explode vertically and drive arms up. 5) Land on both feet and repeat. Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics. Trainer’s comments: |
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 Long Lever Crunches1. Lie on your back with your arms over your head and knees bent with feet flat on the floor. 2. Curl your shoulders up and towards your knees keeping your arms overhead. 3. Return to the starting position and repeat for the prescribed number of repetitions. Trainer’s comments: |
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Squats – These are without a doubt the best fat burning exercises imaginable. Heavy leg work causes a surge in the release of your growth hormones like no other exercise can.
Dead lifts – The dead lift is an incredible tool because it is a compound exercise that works a lot of muscle groups at the same time making it perfect for both fat loss and muscle building programs.
Lunges (with dumbbells) – Lunge forward with one leg and then stand at that new spot. Lunge forward with the opposite leg and stand at that spot. Go 30-50 yards; stop for 30 seconds and continue for 30-50 yards.
Upright Rows – This is a great exercise for the deltoids. If you are looking for that perfect body then do 5 sets of 12.
Pushups – Try slow steady repetitions instead of the pumping version that you’re used to. Each rep should take about 30 seconds to complete. Use proper form for each rep.
Chin up – This is the best way to achieve a strong looking back, shapely deltoids, and even works your chest. The proof that this exercise is awesome is the fact that most people cannot do it well.
Bicycle floor ab crunch – The top compound exercise for abs takes a variety of muscles to accomplish the task of working the entire length of the abdominals along with the surrounding and competing muscles.
Overhead Press – You’ll have to start by evaluating your ability to handle weights. You figure out your one rep max (let’s say you could do one rep at 50 lbs) then you do one set to failure at 80% of that max (so it would be 40 lbs. in this example) The workout doesn’t take long at all, but is very intense. You’re resting for 30 – 45 seconds between sets for five to eight sets.
HIIT Training – The next step is high intensity interval training. This is the ultimate fat burning routine in which you work the hardest you’ve ever done for 30 seconds. After you rest for about 30 to 90 seconds, start again to even more intensity. Get ready for more.
Cycling – Warm up for five minutes and start pedaling fast for 30 seconds. Rest or coast for 30 – 90 seconds then take it up again; go for 30 seconds. Repeat the process again. You should be able get about eight or more sets out of this one.
Jump Rope – Try this one for the same reasons that boxers do; you’ll be building endurance and stamina. Go ahead and use the same strategy as before.
Sprints – If you like running for pleasure, keep doing it. If you want to get the fat burning benefits of running without the time investment.
Eliptical – This is the way to get cross country skiing and stair climbing benefits in one. Use the above routine; going from 0 – 80 rpms or more.
You can use these exercises to craft a well toned body. The most efficient way to burn body fat is to build muscle through resistance training. The more muscle you have, the more fat your body will burn at rest. This kind of training allows you to have a life while staying fit. Give it a try and share the exercises for weight loss results.
]]>Let’s have a quick look at the main factors that will determine whether or not your fat loss exercises are successful.
How Many Muscles Are Utilized
The very first factor to consider is how many muscles you’re going to be working at once while doing the exercise.
For example, with the bench press exercise you are going to be working the chest, the triceps, the shoulders, and even the biceps to a small extent since they will act as dynamic stabilization muscles.
Now compare this to a bicep curl instead.
Which do you think is going to burn more calories and be a better fat loss exercise? If you said the bench press, you’d be entirely correct.
Generally speaking, compound exercises, that is, any form of exercise that has you lifting and using as many muscles at once will have a much faster fat burning effect than an isolated exercise where you’re only targeting a single muscle group at a time.
If you use only isolated exercises in your workout program, you’re going to be in there performing exercises for a very long period of time.
Instead, turn to compound exercises only. These will really give you more bang for your buck.
How Heavy Of A Weight Are You Lifting
Second, the next thing to think about when assessing whether you’re doing the right fat loss exercises is how heavy of a weight you are able to lift.
When placing two exercises side by side, the exercise that allows you to lift the most weight is almost always going to be the more effective exercise for producing fat loss than the one that doesn’t.
Why?
Greater muscle activation. Again, the more weight you can lift, the more muscle fibers that will be called into play to hoist that weight and the faster progress you’re going to make.
Only in specific cases where you’re really focusing on high rep lifting and including multiple supersets or other advanced protocols in your program will lighter weight exercises be necessary.
How High Is Your Heart Rate
Finally, the third thing to look for when assessing the effectiveness of your fat loss exercises is what they are going to do to your heart rate. An exercise that does create a much higher heart rate while performing it will also burn off more calories minute per minute therefore allowing you to see much better results.
What’s more is that the faster you can move from exercise to exercise in your workout session while still ensuring that you are recovering so that you can maintain that heavy weight, the better off that overall fat burning program will be.
So keep all these three points in mind when assessing your fat loss exercises. If you have a number of exercises that don’t include these factors in your program, it may be time to make some changes.
For more information about the Express Fat Loss System Click Here
]]>They cast a spell over the most well-meaning dieter, and cause logical people to overeat until their sides hurt.
They occupy your thoughts to the point of obsession as you try to ignore a plate of cookies.
And when it’s all said and done, they accumulate on your body in the most obtrusive way as a result of dozens of unused calories.
Why does food hold such power? And, most importantly, how can you control your eating?
The End of Overeating
David A. Kessler, MD set out to answer these pressing questions in his instant bestseller, The End of Overeating. Despite being a pediatrician, a former FDA commissioner, and former dean of the medical schools at Yale and the University of California, San Francisco, Dr. Kessler struggles with his weight.
Observing the current obesity epedemic, he knew that he wasn’t alone.
Dr. Kessler, with the insight of some of the brightest minds in medicine and science, discovered the following three reasons that most of us are compelled to overeat.
- An Irresistable Combination Rewires Your Brain: Think of your favorite treat – most likely it can be broken down into the basic building blocks of sugar, fat and salt. This combination is known of as the ‘three points of the compass’, a combination that has been shown to literally alter the biological circuitry of your brain.
Sugar, fat and salt give food a high hedonic value which gives you pleasure. This pleasure reinforces you to return to your favorite foods time and time again.
- The Food Industry Targets You: Everywhere you go you’ll see the clever work of the food industry, tempting you with highly palatable creations. Food has become a science, and your taste preferences the guiding light.
The food industry has one goal – to get you hooked. By constructing food items that are high in sugar, fat and salt they know that you will come back time and time again.
- Conditioned Hypereating Becomes a Way of Life: Humans are conditioned to seek more reward. When readily available, hyper palatable food become our reward a pattern of hypereating quickly emerges. Dr. Kessler describes the cycle:
“Foods high in sugar, fat, and salt, and the cues that signal them, promote more of everything: more arousal…more thoughts of food…more urge to pursue food…more dopamine-stimulated approach behavior…more consumption…more opioid-driven reward…more overeating to feel better…more delay in feeling fulll…more loss of control…more preoccupation with food…more habit-driven behavior…and ultimately, more and more weight gain.”
Breaking the Cycle
The good news is that you don’t have to remain trapped in a cycle of overeating. The following three tips will put you back in control.
- Set Your Rules: In order to resist overeating in today’s tempting food environment, you must eat by a set of self-imposed rules. Predetermined rules take away the need to make food decisions in vulnerable moments.
Dr. Kessler thinks these rules should be, “simple enough to fit with your busy life, but specific enough to remove uncertainty from the food equation.”
For suggestions as to what rules you should adopt, let’s turn to another authority on eating, bestselling author of ‘In Defense of Food’, Michael Pollan:
- Don’t eat anything your great grandmother wouldn’t recognize as food.
- Pay more, eat less. Look for quality of food over quantity.
- Eat meals. Cut out snacking, stick with structured meals.
- Don’t get your fuel from the same place your car does. Gas stations are great for fueling your car, but the food they sell are not suited to fuel you.
- Try not to eat alone. Eating can become mindless when alone, leading to overeating.
- Eat slowly. Eat foods that have been prepared slowly – that means no fast food.
- Make Negative Associations: When was the last time you peeled a lemon and ate it whole? Probably never. That’s because your taste buds have a negative association with the sour taste.
Our taste buds have traditionally been our guide when it comes to food selection, but this must change for you to successfully avoid overeating. Since the food industry purposely crafts food items to please your taste buds (not waistline) what tastes good can no longer dictate what you eat.
It’s up to you to create negative associations with unhealthy food – despite their pleasing taste. Here are some negatives to focus on:
- Those extra calories will accumulate around your waist.
- Your health will suffer.
- You will become more disspointed with your appearance.
- You’ll feel sluggish.
- Give Yourself a Real Reward: The bottom line is that we eat unhealthy food as a reward, even though it causes more harm that good. It’s time to give yourself a truly benificial reward – exercise.
Exercise is a healthy reward that will not only release endorphins into your system, but will also give you the benefit of weight loss and improved health.
It’s the domino effect. When you begin to make a positive change in one area of your life other areas will soon follow.
Remember, while nutrition is vitally important for weight loss, true results are achieved through a combination of both nutrition and challenging, progressive exercise.
Would you like to get that domino effect started in your life? Grab your copy of the Ultimate Guide to Express Fat Loss
Often when I meet someone at the gym, a reunion or on any other occasion, and we start to talk about fitness and health, this is always the question they ask me: what are my best tips for weight loss, nutrition, motivation, training, cardio and the list goes on.
So what I decided is to do is give you a quick list of my best 50 tips on different topics.
Nutrition:
- Drink Green tea for its health and antioxidant properties.
- Pre-cook meals, split them into small portions and freeze them for a quick meal or snack ready to go.
- Eat your vegetables.
- Avoid refined sugar. - To read more
- Do a cleansing regime once a year. Isagenix Cleanse
- Eat a good source of protein during meals or snack (Fish, seafood, turkey, soya bean etc.).
- Don’t go overboard on your cheat day. Try to not fall too far from the track.
- Eat 5 to 6 meals/snacks a day, 3 hours apart.
- Use meal replacement shakes on busy day. Isagenix Meal Replacement
- Use a smaller plate for your meals. It will look full with less food.
- Drink water during the day.
- Eat complex carbohydrates.
- Don’t do your grocery shopping on an empty stomach. You will spend way more and make some bad food choices.
- Keep a nutrition log to record your food intake. I’m sure you will be surprised at the amount of calories or simple sugars you can eat during a day.
- Opt for organic and unprocessed foods.
- 1 pound of fat = 3500 calories. This is why your nutrition is such an important factor on a weight loss program.
- Cook with extra virgin coconut oil or extra virgin olive oil.
- Eat breakfast every day.
- Never skip a meal to lose weight. By eating more often your keep your metabolism active.
- Take a multi-vitamin. Multi-Vitamin for men or Multi-Vitamin for women
- Eat fruits.
- Include foods with fiber in your nutrition.
- Carry a snack with you (baby carrots, fruits, shakes, protein bar).
- Eat whole grain.
- Take fish oil supplements.
Workout:
- Train with free weights.
- Doing strength training first and cardio Second.
- Keep intensity high during your workout.
- Try circuit training like Small Group Personal Training.
- Challenge your muscles by increasing the weight or the reps.
- Keep a training log.
- Change your program every 4 to 6 weeks.
- Buy the Express Fat Loss book. BUY NOW
- Drink water before, during and after your workout.
- Warm-up before you workout.
- Stretch after you workout.
- Work on compound movements like squat, bench press, military press or deadlift, instead of isolation movements.
- Measure yourself with a tape instead of just looking at your weight.
- Do cardio with HIIT. Link to Article
- Don’t waste money on magic pills like Fat Burner.
- Keep your workout short but intense.
- Take a post workout shake after each workout.
- Have fun during your workout.
- Be consistent with your workouts.
- Do not read during your cardio session.
Motivation:
- Visualize yourself how you want to be.
- Believe in yourself.
- Be proud of what you have accomplished.
- Set realistic goals to keep you on track.
- If you fall, get up even faster.
All those tips are more in details in my E-Book The Ultimate Guide to Express Fat Loss. www.ExpressFatLoss.com
]]>Normally people go for some easy ways to lose weight, but, these short cuts are not helpful for body fat loss in long terms. You need to change your lifestyle and stay consistent with your diet and exercise programs if you really want to achieve your aim of body fat loss.
Be Practical
When you are practical while setting some targets of body fat loss program, you will never regret and get frustrated. Strength training should be your number one in a weight loss program, jogging is very good and steady for body fat loss. It is also very good to run or walk as you can easily manage walk on daily basis all through your life.
Enjoy your new Routine
When you start a new routine, it is good to enjoy it. As soon as you start enjoying you will easily get the goal of body fat loss. After taking a decision to follow a particular diet and workouts plan we must enjoy it. For those who like variations in the daily life can easily vary free weight to machine, cable to free weight, running to jogging, cycling to hiking and whatever you like to do.
Motivate Yourself
For consistency in getting the body fat loss, motivation plays an essential role. The best method for getting motivation is to think about your results and outcomes. Another way of motivating is to write all the things from which you got motivation. And do read them at the time of losing hopes.
Prepare a notebook
When you start your new lifestyle, get a log book and maintain it. By maintaining here I mean is to write it daily or weekly about whatever you gained and lost during body fat loss program. This written material reminds you of all your achievements in the way of your body fat loss plan and makes you motivated.
To get started with your weight loss program, CLICK HERE
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Adaptability of the Body:
Express Fat Loss Program requires your body to accept all the changes you desire for. It includes fat burning and muscle development. Remember that the body’s defense system opposes this process. And, it will be difficult for you to accomplish your desired Express Fat Loss Program objectives. So, modify the training and eating timetable to avoid body resistance and to make your Express Fat Loss Program total success.
Modifying your Model:
In order to lose weight through Express Fat Loss Program, make sure that the body is addicted to develop skinny muscles and burning fat effectively. So, you should alter your program after every 4-to-6 weeks. Similarly, monitor number of repetitions and sets you do and do not follow previous routine.
Steps to Follow:
To accomplish Express Fat Loss Program goals, you are required to carry out 3-sets with 8-12 repetitions. You must also change these sets after some exercises so that your body can get addicted to them too. Variation in sets and amalgamation of exercises can be highly fruitful.
Exercises:
Change of exercise is a key factor in Express Fat Loss Program as it propels your body towards adjustment and is quite helpful for your fat loss. Moreover, do not carry out extensive sessions; just stay in a right form to evade injuries.
Variation:
To get benefited from Express Fat Loss Program, you should bring variation in the speed of your exercise. For example, you should increase your level of biking, jogging, and brisk walks. It will successfully make you achieve your Express Fat Loss Program aims as it burns fat efficiently, accelerates your heart rate, and affects your metabolism.
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